Reach Weight Loss Goals Now

Did you reach your weight loss goal this month? If not, you need to know why so you can make needed changes. You won't get different weight loss results if you continue to do the same things that have been unsuccessful.Here is another question for you: Did you reach your fat loss goals for the month? You didn't set a fat loss goal? Big mistake! You should use your fat loss percentage to determine whether your body is really changing. If you are burning fat and losing inches, you are on the way to being successful with your weight loss and fat loss program.You can weigh the same amount and...

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Cholesterol in Foods OK

A review of the world's literature shows that dietary cholesterol itself is not associated with increased risk for suffering a heart attack (Current Atherosclerosis Reports, September 2010). More than 80 percent of the cholesterol in your bloodstream is made by your liver. Less than 20 percent comes from your diet. When you take in more cholesterol, your liver makes less so that your blood cholesterol remains virtually the same. The few people who do increase their blood levels of total cholesterol when they eat cholesterol-rich foods, have an increase in the good HDL cholesterol that prevents heart attacks.Since the 1960s various organizations have recommended eating no more than 300 mg of cholesterol per day, the amount found in one egg....

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Burn Fat, Lose Weight With Short Workouts

Short, intense workouts will burn more fat and help you lose more weight. Are you working out 1-2 hours a day? You don't need to do that to accomplish your goals. Matter of fact, these long workouts will lead to boredom and repetitive stress injuries. Thirty to 40-minute weight training workouts will get the job done. A woman asked me one day why she wasn't making any progress on her fat loss and weight loss. After asking her a few questions, I found two main problems with her workout program:1) She wasn't eating right and 2) she was working out TOO LONG (2 hours per workout) and TOO SLOW...

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Prolong Life with Methionine Restriction?

Humans live longer when they exercise, eat lots of fruits and vegetables, keep body fat low, and restrict excess calories, meat and protein. The latest research show that restricting a certain protein building block called methionine may be more effective in prolonging life than restricting calories or proteins.Caloric restriction with adequate intake of nutrients prolongs life in fruit flies, roundworms, and mice by increasing insulin sensitivity and heart function, and decreasing inflammation and the muscle wasting of aging. In humans, calorie restriction helps to prevent diabetes, heart disease and cancer. However, getting all of the nutrients you need while restricting calories is very difficult.Anything that increases cell growth and increases...

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Step Ups Strengthen Gluteus Medius

The step up is one of the best exercises to strengthen your gluteus medius and tone your leg muscles. Weakness in the gluteus medius can result in knee and back injuries. Weakness in the gluteus medius also contributes to instability when you walk, run and jump. Step ups will also improve your dynamic balance. Its not that easy to balance all your weight on one leg (with good form) while stepping up onto a platform. 1. Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent 90 degrees. Don't do this exercise with dumbbells until you have mastered...

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Burn Fat With Home Workout

You can burn fat and lose weight with an intense home workout. Even if you're super busy, you don't have to skip your workouts. Who says you have to go to a gym to workout. Many people with gym memberships sometimes go months without stepping foot in a gym! You can even do your workout while watching television. You don't have time to waste just watching television or surfing the internet. Be productive and you'll start seeing the fat melt away from your body! So, while you're watching 30 Rock, do a bodyweight or dumbbell workout for 30-45 minutes. Your family will probably join you in...

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Lose Weight With Vertical Jumps

If you're trying to burn fat and lose weight, vertical jumps (and like exercises) will help you burn fat and sculpt your lower body! You will also begin to lose more weight as your body changes and your metabolism speeds up (with weight training and high intensity exercises/cardio). See various jump exercises on Speed Camp Youtube video!Vertical jumps will burn more fat because they are very intense! Shorten and intensify your workouts with jump training (plyometrics)! Plyometric workouts also burn more fat and calories during and after your workout! Just do 3 sets of 8-10 repetitions at...

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Bentover Dumbbell Rows Burn Back Fat, Build Muscle

If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.See Dumbbell Rows on Speed Camp Youtube video!If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm. Do two-armed bentover dumbbell rows this way:1. With your feet about shoulder width apart, bend over and grab...

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Tone Hips With One-Legged Exercises

Train more with one-legged (unilateral) exercises to better tone your hips. The muscles that move your hip joint (mainly gluteus medius) are activated more with one-legged exercises. Many running injuries can also be traced to a weak gluteus medius.Sometimes, too much focus is placed on two-legged (bilateral) exercises. These two-legged exercises, like squats, are needed in your exercise program. But one-legged exercises improve your muscular balance in each leg. Having dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. ...

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Cross Body Mountain Climbers Work Abs Hard

You need to add cross body mountain climbers to your ab exercise routine. This exercise will build strength and help tone your "six pack" and obliques. Cross body mountain climbers also work the calves, quadriceps, glutes, back, chest, triceps and shoulders. You will need high levels of core strength to do this exercise the right way for each set. 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...

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Lack of Vitamin D Weakens and Injures Muscles

Because of injuries in the springtime, I missed six Boston Marathons back in the 1960s. It wasn't until 40 years later that I found the cause: my vitamin D3 blood level was 20 nmol/l (normal is greater than 75 nmol/L, equal to 30 ng/ml). Recently I moved to Florida and have been relatively injury free for the first time in my life. I now know that people genetically susceptible to vitamin D deficiency are the ones most likely to suffer muscle weakness, injuries and poor athletic performance. Many exercisers and even competitive athletes are vitamin D deficient even if they live in the sunbelt. I believe that sunlight offers benefits that cannot be obtained just by taking vitamin D pills.Vitamin D acts directly on specific receptors in muscles...

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Shape Glutes With Marching Bridge Exercise

I know you are always looking for exercises to shape your glutes better. Glute muscles are like any other muscle group. You must consistently train your glute muscles if you want to see improvements in how your butt, hips and thighs look.Use the marching bridge exercise to shape your glutes and stabilize your core. The marching bridge will also strengthen your lower back. Many people develop low back problems because too little time is spent strengthening the muscles of the lower back.1. Start by lying on your back with your knees bent and your hands by your sides.2. Lift your body off the...

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Burn Fat With Athletic Workouts

Athletic workouts will burn fat from your body sooner. If you need to ramp up the intensity and break through your weight loss plateau, athletic workouts will work. Athletic workouts are very intense and will improve your body's composition (fat loss, more muscle). These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights! To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at...

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Body Composition Change Is Key To Weight Loss

Change your body's composition to more muscle and less fat to keep weight loss off for good. That's easier said than done but you must keep that as your main goal when trying to lose weight. It also takes longer to change your body's composition, so be patient. Its worth the wait. Quick weight loss gimmicks will never work for you.What if the bathroom scale only showed you your body fat percentage and not your weight? That wouldn't be a bad thing. A woman or man with 10-15% body fat is never a bad thing. Body composition (less fat, more lean mass) is the key to permanent weight loss.If you lose 20 pounds in 10 days using severe calorie restriction with no exercise (you probably won't have the energy to exercise), just about all of that...

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Use Sprints To Burn Fat Faster

Sprints help you burn fat faster! Sprinting is one of the best ways to get your total body lean and toned. It is one of the least used exercises done by general exercisers. And, you don't have to be fast, just run as fast as you can! To avoid injuries, always sprint on surfaces like grass or sand and never run on hard surfaces like concrete or asphalt.Sprints will lean and tone your body like never before if combined with full body strength training.You see, sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced...

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Cold Drinks Improve Sports Performance

Drinking cold fluids lowers body temperature. More than 70 percent of the calories that you use to convert food to energy are lost as heat. So the more intensely you exercise, the more heat you produce. A rise in body temperature slows you down because the heart has to work harder to pump extra blood from your hot muscles to your skin to dissipate the heat. Seven studies show that cold beverages lower body temperature and improve performance by an average of 10 percent (International Journal of Sport Nutrition and Exercise Metabolism, April 2010).How much water do you ne...

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Tone Butt and Hamstrings With Leg Curls

Leg curls are great for toning your lower butt and hamstrings. Leg curls also help you avoid hamstring and knee injuries. Hamstring injuries can have a long recovery period. Its best to avoid hamstring injuries. And, weak hamstrings can lead to other serious injuries. For example, females tend to have weaker hamstrings because they use their quadriceps muscles more while walking and running. This means females use their strong quadriceps muscles and do not adequately activate their weak hamstrings. The two opposing muscle groups would not be balanced in this situation. The hamstring muscle...

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Weight Loss With Fat Loss

If you want weight loss with fat loss, your workouts need to be intense enough to build muscle and burn fat. And, you need to be patient as your body changes its composition to lean and toned. That would stop you from ever trying a quick weight loss program designed to give you short-term weight loss but long-term failure. You will change your eating habits to help reach better long-term goals of health with a great looking body.Here are some other tips to achieve weight loss with fat loss:Work harder for a shorter period of time and you'll burn more fat and calories during and after your workout!...

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Gut Fat or Butt Fat? Which Is Worse?

Okay, I know you don't want gut fat or butt fat! And, you don't want too much body fat. The fact remains that too many people are carrying around too much gut fat, butt fat and overall body fat. All locations of fat tend to show up on your body if you're overweight or obese.According to the International Journal of Obesity (and many other sources), butt fat is healthier than belly fat. Their research shows that gut fat increases risks of heart attack, stroke, diabetes and premature death. Women tend to carry too much fat on the butt, hips and thighs while men tend to carry too much gut fat....

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Vegan Or Vegetarian Diet? Which Is Better?

So, what's the difference between a vegan or vegetarian diet? You may not have thought about this if you have no interest in being a vegan or vegetarian. Or, you may be thinking about changing your eating habits. Vegan or vegetarian diets are healthy options. Let's look at both types of nutritional diets:Vegan DietVeganism is the strictest form of vegetarianism. Vegans don't eat animal products or animal by-products. Vegans eat healthy foods but they need to take supplements such as calcium, iron, protein and vitamin B12 because these nutrients are sometimes missing in their diet. A vegan diet contains less fat than vegetarian diets so this would be a plus if you are trying to burn fat and lose weight. Vegan diets will generally provide...

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