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kaniamazdar
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Wednesday, 31 August 2011
Tuesday, 23 August 2011
Burn Fat Faster with Speed Ladder Drills
Speed exercises such as ladder drills help you change up your workout intensity with short bursts to burn fat faster. The more intense your workout, the more fat you will burn. Quality workouts (and not time spent) are the key to fat loss and weight loss success.
Speed ladder drills will also improve your quickness, agility, balance and coordination.
You can also break through your fat loss and weight loss plateaus by changing up your workouts with short bursts. Ramp up the intensity and you will make more progress--sooner!
Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.
According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:
--more release of fat from cells
--more fat used as fuel during exercise
--increased metabolic rate after exercise
Speed ladder drills are very intense exercises and a good change of pace from your regular routine.
Download your FREE 10-Minute Fat Burning Workouts now!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Speed ladder drills will also improve your quickness, agility, balance and coordination.
You can also break through your fat loss and weight loss plateaus by changing up your workouts with short bursts. Ramp up the intensity and you will make more progress--sooner!
Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.
According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:
--more release of fat from cells
--more fat used as fuel during exercise
--increased metabolic rate after exercise
Speed ladder drills are very intense exercises and a good change of pace from your regular routine.
Download your FREE 10-Minute Fat Burning Workouts now!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Sunday, 21 August 2011
Saturday, 20 August 2011
Top 3 Fat Loss Tips to Transform Your Body
Total body fat loss is the key to burning more fat and transforming your body. To lose weight and keep it off, you must make a major commitment to strength training. In other words, "muscle up" (not bulk up) and the fat will melt away! Not only will your body's composition improve (less fat, more muscle), it will improve your overall health (including bone density).
Get ready to work hard, make adjustments and stay consistent!
Here are my Top 3 Fat Loss Tips to Transform Your Body:
1. Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark."
Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program.
Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak.
An integrated training program focuses on 3-dimensional muscular balance. This is done by training in all 3 planes of motion. This will help overall strength, burn more fat, prevent injuries and enhance everyday living.
Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this. Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category.
So, muscle-building is a never ending process. It is much more than haphazard weight training programs with no design. You need at least 3 weight training workouts per week, 20-50 minutes per session (depending on your training maturity and goals).
2. Your cardio exercise should aid in your fat loss and not waste away your precious muscle mass. Your cardio exercise should:
--Improve heart health
--Burn calories (during and after your workout)
--Burn fat
--Spare muscle mass
Keep your cardio workouts at about 20 minutes. That's all it takes to help you reach your goals. And, it will keep you from the boredom and muscle-wasting that's built into long cardio sessions.
Intense interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.
3. Eat for fat loss. You must eat enough to build muscle and burn fat. A balanced diet which contains the macronutrients (carbs, protein, fats) is best. You should calculate your calorie needs for reaching your goals. Starvation diets will not work. Nutritious calories are critical to build muscle.
For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer.
It is also a good muscle building tactic to eat protein before and after strength workouts. Protein drinks (particularly whey) work well for this purpose.
Work hard to build the body you want and need!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Get ready to work hard, make adjustments and stay consistent!
Here are my Top 3 Fat Loss Tips to Transform Your Body:
1. Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark."
Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program.
Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak.
An integrated training program focuses on 3-dimensional muscular balance. This is done by training in all 3 planes of motion. This will help overall strength, burn more fat, prevent injuries and enhance everyday living.
Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this. Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category.
So, muscle-building is a never ending process. It is much more than haphazard weight training programs with no design. You need at least 3 weight training workouts per week, 20-50 minutes per session (depending on your training maturity and goals).
2. Your cardio exercise should aid in your fat loss and not waste away your precious muscle mass. Your cardio exercise should:
--Improve heart health
--Burn calories (during and after your workout)
--Burn fat
--Spare muscle mass
Keep your cardio workouts at about 20 minutes. That's all it takes to help you reach your goals. And, it will keep you from the boredom and muscle-wasting that's built into long cardio sessions.
Intense interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.
3. Eat for fat loss. You must eat enough to build muscle and burn fat. A balanced diet which contains the macronutrients (carbs, protein, fats) is best. You should calculate your calorie needs for reaching your goals. Starvation diets will not work. Nutritious calories are critical to build muscle.
For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer.
It is also a good muscle building tactic to eat protein before and after strength workouts. Protein drinks (particularly whey) work well for this purpose.
Work hard to build the body you want and need!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Friday, 19 August 2011
Burn Fat with Cross-Body Mountain Climber Exercise
Do cross-body mountain climbers if you're serious about burning more fat and sculpting your body.
The cross-body mountain climber is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise. I like to include cross-body mountain climbers as part of a bodyweight cardio session.
It is one of the best and toughest exercises out there. Challenge yourself and do this exercise full speed for 8 sets of 45 seconds each.
It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.
Do the cross-body mountain climber this way:
1. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise.
2. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement.
Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.
If you are doing the mountain climber exercise then just add on the cross-body mountain climber!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
The cross-body mountain climber is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise. I like to include cross-body mountain climbers as part of a bodyweight cardio session.
It is one of the best and toughest exercises out there. Challenge yourself and do this exercise full speed for 8 sets of 45 seconds each.
It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.
Do the cross-body mountain climber this way:
1. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise.
2. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement.
Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.
If you are doing the mountain climber exercise then just add on the cross-body mountain climber!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Thursday, 18 August 2011
Wednesday, 17 August 2011
Tuesday, 16 August 2011
Lose 60 Pounds with Short Burst Workouts
Yes, you too can lose 60 pounds over a reasonable time period using short burst workouts. This is not some quick weight loss program. This is a fat loss program designed to transform your body and keep the weight off!
Get your fat loss with hard, smart workouts and healthy, managed nutrition. Just read this testimonial of My Fitness Hut's Fat Blaster Athletic Training System:
"I have lost over 60 pounds in the last 5 months using My Fitness Hut's workout programs, nutritional advice and just staying with it and not quitting....and my body fat percentage has decreased from 45% to under 30%!" ---Jorge P.
As with anything, if you stay with it and have a good roadmap, you'll probably be successful. Many of you have not succeeded with your fat loss and weight loss because you either relied on bad information or you gave up too fast.
Stop guessing about fat loss and follow my proven fat loss process---day in, day out to get the body you want year in, year out.
And, stop wasting your money on fat-burner supplements! If you expect fat-burner supplements to give you a lean and toned body, you will always be disappointed!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Get your fat loss with hard, smart workouts and healthy, managed nutrition. Just read this testimonial of My Fitness Hut's Fat Blaster Athletic Training System:
"I have lost over 60 pounds in the last 5 months using My Fitness Hut's workout programs, nutritional advice and just staying with it and not quitting....and my body fat percentage has decreased from 45% to under 30%!" ---Jorge P.
As with anything, if you stay with it and have a good roadmap, you'll probably be successful. Many of you have not succeeded with your fat loss and weight loss because you either relied on bad information or you gave up too fast.
Stop guessing about fat loss and follow my proven fat loss process---day in, day out to get the body you want year in, year out.
And, stop wasting your money on fat-burner supplements! If you expect fat-burner supplements to give you a lean and toned body, you will always be disappointed!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Monday, 15 August 2011
Sunday, 14 August 2011
Is Your Weight Loss Like Fool's Gold?
When could your weight loss be like fool's gold? When your weight loss won't last. I have seen real fool's gold. It looks like real gold but its counterfeit compared to the value of real gold.
There were many broken-hearted gold rushers in "them thar hills" who found fool's gold. It looks pretty but won't stand the test like real gold.
What about your weight loss? Will it last? Or, will you weigh 30 pounds more in 2 months than you do today? Sure, you can starve yourself and lose 20 pounds in 2 weeks. But, when you begin to eat again, you will put the pounds back on. Adopt healthy eating habits that you can maintain over the longhaul.
Quick weight loss implies that its something that probably won't last. Weight loss and beauty is not worth much without health! It does you no good to look great if your body is a total wreck and unhealthy.
And, you can lose weight without exercise. But, if you don't change your body from fat to lean (more muscle mass), you will put the weight back on. Stop buying fool's gold. It hurts your confidence and pocketbook.
Here are some examples where many have relied on "fool's gold statements" to lose weight:
The Federal Trade Commission list these false advertisements:
1. "LOSE WEIGHT WITHOUT DIET OR EXERCISE!" This is idiotic! Achieving long-term fat loss and weight loss takes work! Take a pass on any product that promises miraculous results without the effort. Buy one and the only thing you’ll lose is money.
2. "LOSE WEIGHT WITH OUR MIRACLE DIET PATCH OR CREAM!" You’ve seen the ads for diet patches or creams that claim to melt away the pounds. Don’t believe them. There’s nothing you can wear or apply to your skin that will cause you to lose weight.
3. "BLOCK THE ABSORPTION OF FAT, CARBS, OR CALORIES!" Doctors, dieticians, and other experts agree that there is no magic non-prescription pill that will allow you to block the absorption of fat, carbs, or calories. The key to curbing your craving for those "downfall foods" is replacement foods and portion control.
4. "LOSE WEIGHT PERMANENTLY! NEVER DIET AGAIN!" Even if you’re successful in taking the weight off, permanent weight loss requires permanent lifestyle changes like regular exercise and good meal plans (not diets). Don’t trust any product that promises once-and-for-all results without ongoing maintenance.
5. "LOSE WEIGHT NO MATTER HOW MUCH YOU EAT OF YOUR FAVORITE FOODS!" Beware of any product that claims that you can eat all you want of high-calorie foods and still lose weight. Losing weight requires smart food choices. Filling up on healthy vegetables and fruits can make it easier to say no to fattening snacks.
Stop buying "fool's gold weight loss lies and products" and invest in yourself with hard work and smart eating.
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
There were many broken-hearted gold rushers in "them thar hills" who found fool's gold. It looks pretty but won't stand the test like real gold.
What about your weight loss? Will it last? Or, will you weigh 30 pounds more in 2 months than you do today? Sure, you can starve yourself and lose 20 pounds in 2 weeks. But, when you begin to eat again, you will put the pounds back on. Adopt healthy eating habits that you can maintain over the longhaul.
Quick weight loss implies that its something that probably won't last. Weight loss and beauty is not worth much without health! It does you no good to look great if your body is a total wreck and unhealthy.
And, you can lose weight without exercise. But, if you don't change your body from fat to lean (more muscle mass), you will put the weight back on. Stop buying fool's gold. It hurts your confidence and pocketbook.
Here are some examples where many have relied on "fool's gold statements" to lose weight:
The Federal Trade Commission list these false advertisements:
1. "LOSE WEIGHT WITHOUT DIET OR EXERCISE!" This is idiotic! Achieving long-term fat loss and weight loss takes work! Take a pass on any product that promises miraculous results without the effort. Buy one and the only thing you’ll lose is money.
2. "LOSE WEIGHT WITH OUR MIRACLE DIET PATCH OR CREAM!" You’ve seen the ads for diet patches or creams that claim to melt away the pounds. Don’t believe them. There’s nothing you can wear or apply to your skin that will cause you to lose weight.
3. "BLOCK THE ABSORPTION OF FAT, CARBS, OR CALORIES!" Doctors, dieticians, and other experts agree that there is no magic non-prescription pill that will allow you to block the absorption of fat, carbs, or calories. The key to curbing your craving for those "downfall foods" is replacement foods and portion control.
4. "LOSE WEIGHT PERMANENTLY! NEVER DIET AGAIN!" Even if you’re successful in taking the weight off, permanent weight loss requires permanent lifestyle changes like regular exercise and good meal plans (not diets). Don’t trust any product that promises once-and-for-all results without ongoing maintenance.
5. "LOSE WEIGHT NO MATTER HOW MUCH YOU EAT OF YOUR FAVORITE FOODS!" Beware of any product that claims that you can eat all you want of high-calorie foods and still lose weight. Losing weight requires smart food choices. Filling up on healthy vegetables and fruits can make it easier to say no to fattening snacks.
Stop buying "fool's gold weight loss lies and products" and invest in yourself with hard work and smart eating.
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Saturday, 13 August 2011
Friday, 12 August 2011
Chocolate Increases Endurance
A recent symposium at the American College of Sports Medicine 58th Annual Meeting June 2, 2011 and other recent studies show that chocolate improves endurance training in mice and humans. Taking small amounts of a chocolate extract, called epicatechin, twice a day for two weeks shortened recovery from intense exercise and increased endurance in mice (Journal of Physiology, July 25, 2011). Drinking chocolate milk after all- out exercising helped athletes recover faster and cycle faster afterwards (Journal of Strength Conditioning Research, May 2011).
These studies do not encourage you to take chocolate just before competitions. They show that chocolate helps you to recover faster from hard exercise, and that you may benefit from taking small amounts of chocolate daily during hard training. All athletic training is done by taking a harder workout on one day, feeling sore on the next and taking easier workouts for as many days as it takes for the soreness to go away. If you can recover faster, you can do more intense training and be a better athlete.
Your body requires oxygen to convert food to energy to power your muscles during exercise. The limiting factor to how fast you can run or cycle, and how much force your muscles can generate, is the time it takes to move oxygen from your lungs into your muscles. The aim of all athletic training is to increase your body's ability to convert food to energy with the least amount of oxygen. Anything that increases oxygen supply or decreases oxygen needs will make you faster and stronger.
Your muscles convert food to energy primarily in your mitochondria, small chambers numbering from a few to thousands inside your muscles. Anything that grows new mitochondria or enlarges existing ones will make you faster and stronger. The cocoa bean contains chemicals called epicatechins that stimulate your muscles to grow and produce mitochondria. It takes only small amounts, taken regularly, to do this.
However, pure chocolate is very bitter, so manufacturers add huge amounts of sugar and saturated fats that should not be taken when you are not exercising. Eating refined sugar when you are not exercising causes a high rise in blood sugar that can damage every cell in your body and saturated fats from animals block insulin receptors to prevent insulin from clearing sugar from your bloodstream to raise blood sugar levels even higher.
• You can eat small amounts of sweetened chocolate when you are exercising.
• You should not eat sweetened chocolate when you are not exercising.
• You can eat chocolate every day that you exercise, particularly on your intense exercise days.
• You should take only small amounts as more is not more effective in hastening recovery. A reasonable daily amount would be about five grams of dark chocolate (1/6th of an ounce) per day.
These studies do not encourage you to take chocolate just before competitions. They show that chocolate helps you to recover faster from hard exercise, and that you may benefit from taking small amounts of chocolate daily during hard training. All athletic training is done by taking a harder workout on one day, feeling sore on the next and taking easier workouts for as many days as it takes for the soreness to go away. If you can recover faster, you can do more intense training and be a better athlete.
Your body requires oxygen to convert food to energy to power your muscles during exercise. The limiting factor to how fast you can run or cycle, and how much force your muscles can generate, is the time it takes to move oxygen from your lungs into your muscles. The aim of all athletic training is to increase your body's ability to convert food to energy with the least amount of oxygen. Anything that increases oxygen supply or decreases oxygen needs will make you faster and stronger.
Your muscles convert food to energy primarily in your mitochondria, small chambers numbering from a few to thousands inside your muscles. Anything that grows new mitochondria or enlarges existing ones will make you faster and stronger. The cocoa bean contains chemicals called epicatechins that stimulate your muscles to grow and produce mitochondria. It takes only small amounts, taken regularly, to do this.
However, pure chocolate is very bitter, so manufacturers add huge amounts of sugar and saturated fats that should not be taken when you are not exercising. Eating refined sugar when you are not exercising causes a high rise in blood sugar that can damage every cell in your body and saturated fats from animals block insulin receptors to prevent insulin from clearing sugar from your bloodstream to raise blood sugar levels even higher.
• You can eat small amounts of sweetened chocolate when you are exercising.
• You should not eat sweetened chocolate when you are not exercising.
• You can eat chocolate every day that you exercise, particularly on your intense exercise days.
• You should take only small amounts as more is not more effective in hastening recovery. A reasonable daily amount would be about five grams of dark chocolate (1/6th of an ounce) per day.
7 Items for Your Weight Loss To-Do List
With all the weight loss information bombarding the public, its no wonder people don't know what to believe. How many items have you added to your weight loss to-do list over the months and years? Did they work?
There's one fact that remains: companies continue to get rich selling lies and half-truths about weight loss but the obesity problem in our nation continues to grow. There's a disconnect somewhere.
YOU are responsible for your health and fitness. Stop looking for the next new fad diet or fitness gadget! Many times, common sense will save you money and heartache trying to slim down your body.
Would you believe this advertisement I read in a magazine?
"The only clinically proven dietary supplement to help reduce cellulite in 47 days!" (this statement has not been examined by the Food And Drug Administration)
"This scientifically advanced version.....can really help give millions of women the sexy bottom lines they dream about, and that's a formula for success that women everywhere find as easy to swallow as these little brown pills."
I hope you didn't buy these little brown pills or any other weight loss pills!
Add these 7 items to Your Weight Loss To-Do List and you will be succeed:
1. Write it down until you have a good handle on your eating habits. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal.
By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat.
2. Adopt an active lifestyle. This is a critical step to help you lose and manage your weight. Keep your fat-burning enzymes working during the day by standing and walking as much as possible.
3. Do strength training 3 days a week. Do full-body strength training to burn total body fat and build muscle mass to boost your metabolism. "Spot reduction" strength training won’t work. Your body knows where to "burn the fat." You must do more than cardio exercise to transform your body.
4. If you severely limit candy, donuts, cookies, sugary drinks, calorie-packed desserts and other sugary products, this will help you will burn dangerous belly fat (and total body fat) and lose weight.
5. Get the help you need from other people. Get an accountability partner such as a spouse, friend or personal trainer. You can challenge each other to exercise and make good food choices.
6. You must get enough sleep or your body won't work properly. Researchers have found that the less sleep the test subjects got, the higher their body mass index. The shorter sleep time altered the subjects hormone levels, energy decreased and appetite increased.
Decreased energy also affects your workout performance. The general rule is that you need about 8 hours of sleep a night. Some may need more sleep or a little less than 8 hours. Don't sabotage your exercise program and weight loss efforts by not getting enough shut-eye.
7. Eat smart. Eating smaller, frequent meals (every 3-4 hours) will keep your metabolism "revved up" during the day. Your metabolism will slow down if there are too many hours between meals. You are also less likely to binge eat.
Also, eat protein with every meal. Protein helps you feel fuller for a longer period of time (thereby eating less) and repairs your muscles after a tough workout. Protein also helps your blood sugar levels stay more steady when eaten with carbohydrates.
Get started on your weight loss to-do list!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
There's one fact that remains: companies continue to get rich selling lies and half-truths about weight loss but the obesity problem in our nation continues to grow. There's a disconnect somewhere.
YOU are responsible for your health and fitness. Stop looking for the next new fad diet or fitness gadget! Many times, common sense will save you money and heartache trying to slim down your body.
Would you believe this advertisement I read in a magazine?
"The only clinically proven dietary supplement to help reduce cellulite in 47 days!" (this statement has not been examined by the Food And Drug Administration)
"This scientifically advanced version.....can really help give millions of women the sexy bottom lines they dream about, and that's a formula for success that women everywhere find as easy to swallow as these little brown pills."
I hope you didn't buy these little brown pills or any other weight loss pills!
Add these 7 items to Your Weight Loss To-Do List and you will be succeed:
1. Write it down until you have a good handle on your eating habits. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal.
By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat.
2. Adopt an active lifestyle. This is a critical step to help you lose and manage your weight. Keep your fat-burning enzymes working during the day by standing and walking as much as possible.
3. Do strength training 3 days a week. Do full-body strength training to burn total body fat and build muscle mass to boost your metabolism. "Spot reduction" strength training won’t work. Your body knows where to "burn the fat." You must do more than cardio exercise to transform your body.
4. If you severely limit candy, donuts, cookies, sugary drinks, calorie-packed desserts and other sugary products, this will help you will burn dangerous belly fat (and total body fat) and lose weight.
5. Get the help you need from other people. Get an accountability partner such as a spouse, friend or personal trainer. You can challenge each other to exercise and make good food choices.
6. You must get enough sleep or your body won't work properly. Researchers have found that the less sleep the test subjects got, the higher their body mass index. The shorter sleep time altered the subjects hormone levels, energy decreased and appetite increased.
Decreased energy also affects your workout performance. The general rule is that you need about 8 hours of sleep a night. Some may need more sleep or a little less than 8 hours. Don't sabotage your exercise program and weight loss efforts by not getting enough shut-eye.
7. Eat smart. Eating smaller, frequent meals (every 3-4 hours) will keep your metabolism "revved up" during the day. Your metabolism will slow down if there are too many hours between meals. You are also less likely to binge eat.
Also, eat protein with every meal. Protein helps you feel fuller for a longer period of time (thereby eating less) and repairs your muscles after a tough workout. Protein also helps your blood sugar levels stay more steady when eaten with carbohydrates.
Get started on your weight loss to-do list!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Thursday, 11 August 2011
Best and Award Winning Heavy Bodybuilder of US
Wednesday, 10 August 2011
Bodybuilder Arnold Schwarzenegger in Bodybuilding Club
Tuesday, 9 August 2011
5 Steps to Start Losing Weight Today
Take steps today to start burning fat and losing weight! Start changing your body today....what's stopping you?
Unless you have a medical or physical limitation, you have NO EXCUSES for putting off exercise and eating better. So, take steps and take charge of your health and fitness. No one can do this for you.
Note: You may need to get medical clearance before starting an exercise program, especially if you have been inactive.
Here are 5 Steps to Start Losing Weight Today:
1. Do something you love. What physical activity do you love? Are you in an "exercise rut?" Forget all the exercise theories and articles! Just get started with an exercise activity you love and do this activity for at least 30 minutes on most days. Before you know it, you will have started exercising regularly again.
2. You don't have a meal plan yet? Here are some things you can start doing today to improve your eating habits:
--Drink only water or unsweetened drinks for beverages
--Severely limit candy, cookies, pastries, junk food and processed foods
--Eat at least one fruit or vegetable with every meal
--Eat protein with every meal, such as eggs, fish, nuts or lean chicken/beef/turkey
--Eat small meals, every 3-4 hours
--Start writing down what and why you eat to hold yourself accountable
3. Tell a friend about your immediate plan to start getting fit. It helps to have someone hold you accountable and its even better if that person will join you. You need help to accomplish your fat loss and weight loss goals. That could be a trainer, a friend, a spouse or other family member. Research proves that those who have weight loss buddies are more likely to succeed.
4. So, you're too busy to exercise? Not! Many days, I fit in 15-20 minutes of exercise while waiting for a client training session. Take advantage of "DEAD TIME" during your day and exercise. Twenty minutes of exercise here and 20 minutes of exercise there works just fine.
5. You don't have any equipment or a gym membership? No problem. You don't need either one to get started. All you need is your body and a little time. Get FREE Fat Loss Workouts Here.
Start something active and healthy today!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Unless you have a medical or physical limitation, you have NO EXCUSES for putting off exercise and eating better. So, take steps and take charge of your health and fitness. No one can do this for you.
Note: You may need to get medical clearance before starting an exercise program, especially if you have been inactive.
Here are 5 Steps to Start Losing Weight Today:
1. Do something you love. What physical activity do you love? Are you in an "exercise rut?" Forget all the exercise theories and articles! Just get started with an exercise activity you love and do this activity for at least 30 minutes on most days. Before you know it, you will have started exercising regularly again.
2. You don't have a meal plan yet? Here are some things you can start doing today to improve your eating habits:
--Drink only water or unsweetened drinks for beverages
--Severely limit candy, cookies, pastries, junk food and processed foods
--Eat at least one fruit or vegetable with every meal
--Eat protein with every meal, such as eggs, fish, nuts or lean chicken/beef/turkey
--Eat small meals, every 3-4 hours
--Start writing down what and why you eat to hold yourself accountable
3. Tell a friend about your immediate plan to start getting fit. It helps to have someone hold you accountable and its even better if that person will join you. You need help to accomplish your fat loss and weight loss goals. That could be a trainer, a friend, a spouse or other family member. Research proves that those who have weight loss buddies are more likely to succeed.
4. So, you're too busy to exercise? Not! Many days, I fit in 15-20 minutes of exercise while waiting for a client training session. Take advantage of "DEAD TIME" during your day and exercise. Twenty minutes of exercise here and 20 minutes of exercise there works just fine.
5. You don't have any equipment or a gym membership? No problem. You don't need either one to get started. All you need is your body and a little time. Get FREE Fat Loss Workouts Here.
Start something active and healthy today!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Monday, 8 August 2011
Sunday, 7 August 2011
Saturday, 6 August 2011
Friday, 5 August 2011
Thursday, 4 August 2011
Ex-Mr. Olympia Jay Cutler - Giant Bodybuilders Style
Ex-Mr. Olympia Jay Cutler (Giant Bodybuilders Style) was born in Jason Isaac Cutler in August 3, 1973 in Sterling, Massachusetts is an IFBB professional bodybuilder and the current Mr. Olympia, a title he has won four times.
Wednesday, 3 August 2011
World Strongest Man - Mark Henry Black Wrestler and Bodybuilder
Monday, 1 August 2011
Burn More Fat with Bodyweight Power Workout
Bodyweight power workouts will torch body fat and your joints don't take a pounding from lifting heavy weights!
To get your muscles to improve power (how fast your muscles can produce force), do exercises full speed.
You will see your body taking shape faster with power exercises. Your bulky, fast twitch muscle fibers activate more with speed exercises. That is one reason that speed athletes' bodies are so cut.
Bodyweight power exercise circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health. And, the workouts are short (10-30 minutes).
Do each exercise one after the other with 30 seconds rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 2-3 times. Here is a good bodyweight power workout:
--Medicine ball diagonal chop (pictured above), fast, 5 each side
--Pushups, 10, fast
--Medicine ball rotational throw, fast, 5 each side
--Squat jumps, 10, fast
--Medicine ball slams, 10, fast
--Mountain climbers, fast, 30 seconds
--2-handed medicine ball soccer throw, 10, fast
--Side to side hops, fast, 30 seconds
Use correct form and start torching the fat!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
To get your muscles to improve power (how fast your muscles can produce force), do exercises full speed.
You will see your body taking shape faster with power exercises. Your bulky, fast twitch muscle fibers activate more with speed exercises. That is one reason that speed athletes' bodies are so cut.
Bodyweight power exercise circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health. And, the workouts are short (10-30 minutes).
Do each exercise one after the other with 30 seconds rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 2-3 times. Here is a good bodyweight power workout:
--Medicine ball diagonal chop (pictured above), fast, 5 each side
--Pushups, 10, fast
--Medicine ball rotational throw, fast, 5 each side
--Squat jumps, 10, fast
--Medicine ball slams, 10, fast
--Mountain climbers, fast, 30 seconds
--2-handed medicine ball soccer throw, 10, fast
--Side to side hops, fast, 30 seconds
Use correct form and start torching the fat!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Female Bodybuilder Showing Huge Arms and Legs
