When is the best time to do your cardio

I’m going to answer one of the questions I get asked day after day. When is the best time to do my cardio session?  I have 2 answers for you.

First, if I have some time, I really like doing my cardio first thing in the morning on an empty stomach. I will take a glass of water and go for a 30 minute cardio session outside. I get really good results when I do this.

But doing cardio in the morning is not for everyone because of family, work etc. If you cannot do your cardio in the morning, do it AFTER your weight training. Why after weight training? As you now know, by increasing your muscle mass, you will speed up your metabolism. This is why I want you to do your cardio after weights because I want you to be fresh to do your strength training.  If you can do it like that, you will have more energy to lift weights.

As in my Express Fat Loss Program , to get the maximum results for your weight loss program, I recommend that you perform cardio at least 3 to 4 times a week.

To discover more about the Express Fat Loss Program; CLICK HERE

Intensity of your workout

I often see so many people at the gym standing and waiting for their machine to be free to start to train. Why wait? Go to your next exercise and come back later. Keep your heart rate high. Instead of standing beside the machine, start some abs workouts or jumping jacks for example.

Remember you want to maximize your time and be as productive as possible. When you are there, you are on a MISSION. If you keep this in mind you will reach your goal much faster.

To read more on the Express Fat Loss Program CLICK HERE

HIIT for Quick Fat Burning

Many people assume that the only solution to attain quick weight loss is doing extensive exercises on cardio machines for hours and hours. Many spend hours on fitness machines while reading books and magazines or hearing music on the mp3 or iPod but still unable to achieve the aim of quick weight loss.

Fitness Machines:

Fitness machines such as treadmills, elliptical, rowers and stationary bikes are on the top of the list of many people for attaining quick weight loss. The fact is that these slow cardio machines do burn calories but are not that much competent in getting good results and many times you get bore of them after a week a so.

Pulse Rate:

Steady State Cardio Exercises are also not that efficient for quick weight loss. These slow exercises do not let your pulse rate increase to the extent that is favorable for burning fats. Moreover your body gets adaptable to them quickly. The key to quick weight loss is not to spend hours in gym, but to exercise with proper techniques and pace so that your pulse rate is high.

High Intensity Interval Training (HIIT):

HIIT is a simple and effective way for achieving guaranteed quick weight loss. American College of Sport Medicine has proved that short but high intensity workout sessions are more effective in fat burning as compared to steady state exercises. You can easily achieve quick weight loss by applying HIIT while jogging/walking on track/treadmills or on spinning bike.

Keep a stopwatch with you and follow below HIIT steps for achieving the aim of quick weight loss:

1. Warm up for 5-10min.
2. Increase your speed for next 30sec until you start losing breath.
3. Slow down for about 60 sec
4. Repeat step 1 to 3.

The whole session should take 20-30min of exercise including warm up and relaxation time.

To read more on quick weight loss

How Long Should I train?

This is a big question so many people ask me. How long should I train? This depends on your schedule. If you have a really busy schedule, don’t try to start with 5 days a week and 90 minutes for each session. If you remember your goal-setting, this should fit into it. Be realistic!

Try to do at least 3 times a week and keep each session around 45 minutes. You don’t need to stay 2 or 3 hours in a gym to get results. If you keep a good intensity during your workout, 45 minutes will be enough. But remember the key word: INTENSITY.

The next time you go to a gym, take a look around and decide how you want to do your work outs. Do you want to be the guy who stands around for ages after each set checking out other gym members, chatting on their cell ‘phones and trying to look like they are not looking at themselves in the mirror? Or do you want to be the guy who gets in there, works hard, gets it done, and gets out?

The truth is that a shorter, more intense workout is more likely to yield results than the lengthy semi-social sessions that last hours.  They tend to be more focused and you are in and out in a short time, so that you can get on with the rest of your life.  Unfortunately, many people concentrate too much on bench press and arm curls.  The bench press station is popular in the gym, and you will see gym users walking up and down around the bench, resting for minutes and minutes so that they can lift what they regard as a respectable weight.  Similarly, there are usually lines of guys in front of the mirror doing arm curls while the chin up bar is left to gather dust.  And the squat rack is seldom if ever used by the majority of gym goers.  Now, don’t get me wrong, bench press, and even arm curls, might have a place in your program, but they are not everything.

To get the most out of your session, check your ego at the door and resolve to get in there and do whatever is best for your goals, regardless of what anyone else thinks.  Concentrate on the compound movements such as pull ups,  bench press, shoulder press, squats, dead lifts and rows.  These exercises work the larger muscles which have a greater effect on your metabolism and burn more calories  than isolation exercises such as curls.  Always train with good form, and only rest as long as it takes to be recovered for the next set.

But remember: Short Intense Workout = Better Results

Click Here, To get the perfect program for burn fat and build lean muscles. Get your copy of my Express Fat Loss Program

To Avoid Injuries, You Need to…Warm-Up

Today I want to talk about the first thing you need to do before you start your workout today. This called a WARM-UP. You want to warm-up for about 10 minutes before you start your exercises.

 Why do a warm-up? To get your body ready for hard work. If you want to avoid injury and have a better workout, do your warm-up first. This is not a recommendation; you really need to warm-up before. I will say it’s a MUST!

 You can use any different apparatus for your warm-up; a bicycle, treadmill, stairmaster or rowing.

 Start easy for the first 3 minutes and increase the intensity at each minute for a total of 10 minutes. You will feel much better during your main exercise session by doing this and you will help avoid some injuries.

 This little 10 minutes of your time can you keep away from injuries, believe me.

 Now you need to incorporate your warm-up in your training routine. No Exception!!!

If  you want a complete guide to Express Fat Loss grap your copy right here

Is your Fitness Goals are “SMART”?

Today I will teach you how to make your Goals ‘SMART’.

What is a SMART goal?

A SMART goal is a goal that is Specific, Measurable, Attainable, Realistic, and Time-framed.

S pecific

M easurable

A ttainable

R ealistic

T ime framed

Specific – The goal must be clear and precise.

Many people decide they want to “get fit”. This statement is too general. Does it mean getting up a flight of stairs, or does it mean being able to climb the Empire State Building? Does it mean losing 5 pounds or 25? A specific goal is clear and easy to understand. State your goal. Put it on the fridge, tell your friends, family and co workers. It will help you stick to it.  Read the rest of this entry »

15 Reasons To Try Express Fat Loss Program

The number one reason that most people are out-of-shape is that they don’t exercise enough.

I’ve often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. Because I can not do it, I wrote the Ultimage Guide to Express Fat Loss. So here’s my pep talk in bullet form - 15 rewards that you will gain from The Express Fat Loss Program.

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

1. Your clothes will fit better: The Express Fat Loss Program will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.
2. You’ll be less stressed: You have enough stress in your life – it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed. Read the rest of this entry »

7 myths on weight loss…. busted!

Weight Loss Myth #1:  Eating Late at Night Makes You Fat

Express Fat Loss  Facts: Your body doesn’t have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little – you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.

Your Solution: Consider how many calories you eat and burn each day, rather than when you eat.
Weight loss Myth #2: Snacking Promotes Weight Gain

Read the rest of this entry »

Cardio Exercise

Everyone has wondered at some point in time which cardio exercise is better.  To put it in simple terms, both low and high intensity exercises will help you to burn off body fat.  The question here is which is the most effective to burn off more body fat. 

When scientists first discovered that during  intensive exercises, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy.  During low intensity exercises, your body will burn a lot of fat.

If your wondering whether or not it works, the answer is no because there are so many obese people still around.  Even though they are working out with low intensity routines, it still makes you  wonder how it can be. Read the rest of this entry »

Your Natural Way To Lose Belly Fat

Do you want to know the natural way to lose belly fat?  Do you dream of washboard abs or a flat stomach but don’t want to take pills, potions, or shakes?  Do you long for an exercise program that doesn’t depend on complicated abdominal crunches that take and trained athlete to actually pull off? Well I have a solution for you.  There is a natural way to lose belly fat.  It’s called proper nutrition and exercise.

First of all, you want to have a balanced low calorie nutrition.  One suggestion is to plan your shopping in advance and map your supermarket.  That is, don’t go into the aisles where all the processed food is.  Instead, eat lots of fresh fruits and vegetables as well as a moderate amount of lean meat and low fat dairy products.  Bulk up with natural foods like whole grains and legumes. And chances are, you’ll find most of these foods around the edges of the supermarket! Read the rest of this entry »