Posts Tagged ‘burn fat’

What to do to Get a 6 Pack

Saturday, January 30th, 2010

Can you see your self walking down the street at your favorite location looking and feeling great.  Or as you stroll down the beach and you notice people glance over their shoulders to admire your beautiful ripped abs that belong to you. Feeling so confident in your self that your vacation seems perfect like a dream.  You pinch yourself and realize that you have arrived.

“Life is not fair” We can begin our day very positive, but by the end of the day if you are not fully focused of your objective and constantly thinking of your aspirations you can be a victim of procrastination.  We as humans tend to enjoy the path of least resistance - justifying our excuses and procrastinating our objectives.

The interesting thing is that we make ourselves believe such things.  When in reality it is just bogus.  The secret to success is not overworking but being in control of your thinking and outlooks in life.  Here are some helpful mindsets that will help when you get back on track when you feel you are buying your excuses:

Writing down your aspirations and visions.  Get a notepad right this moment, and jock down all of your goals and aspirations.  On a piece of paper make a line down the middle.  In one side have your “goals” and the other have “aspirations” example. Goal #1 Lose 10 pounds this month. Aspiration  #1   Lose 10 pounds so I can buy a new pair of jeans, and so on.  Make sure they are in detail and also try to make them very personable.  Soon you wil  develop these mental changes that will change your life forever subconsciously.  Also Take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud.  Might sound kind of weird but it works.  Professional athletes do it everyday.  Why not you?.

Even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids, is absolutely worth it.  Stay focused, stay in the fight and we will see you in the beaches of the world sporting your ripped abs.

Abdominal exercise devices are many in number and range form simple inflatable balls to complicated structures with springs hinges and hydraulic resistance mechanisms.

One important  thing: it is important to realise that ab exercises are no good at all for losing weight. What you are doing is building muscle, not so much burning fat – although some fat is burned, the effect is negligible, and ab exercises certainly have no special effect on an overweight stomach.

If you are still determined that an abdominal device is the right choice I would recoment a small device that doesnt take up half you house, unless you have a spare room, some thing like the 6 Second abs or the Ab King Pro will certainly give you a good workout.

First off, I want to mention that, for most people, getting six pack abs is not an easy task. It requires dedication, but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will produce results.

Step 1: Nutrition

Replace junk foods like soda, candy, fast food, white bread etc with foods that will help you reach your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic- you’ll slip here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don’t.

Step 2: Exercise

You need to concern yourself with 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 3- 4 times a week.

The cardio exercises can be things like: walking briskly, jogging, bike riding, swimming….whatever cardio you don’t mind doing so that you’ll continue with it. Aim for 30-45 minutes, a minimum of twice a week

Weight lifting works because 3 pounds of increased muscle burns as many calories as going on a 1 mile run…and this happens while you’re just sitting around! Aim for 30-45 minutes, a minimum of twice a week. Consult a body building website if you’re looking for some exercises to use.

The final exercise you need to include in your exercise routine is ab exercises. Endeavor to workout your abs at least 3 times a week. There are lots of different ab exercises you can do so see if you can find 3 or more that you like doing so that you can mix them up for a bit of variety.

Tips: Try to mix up your routines every two weeks by varying the specific exercises and weights.

Associated with high energy levels and youthful appearance, Human Growth Hormone (HGH) is produced in high amounts in children, gradually dropping off as we age. Once available only to the ultra-rich by direct injection, HGH is one of the most powerful anti-aging substances known. It promotes youthful skin, greater bone and muscle mass, reduced fat storage, higher energy and endurance, fast healing and recovery, improved memory, better mood, increased sex drive, and hair growth. GenF20 HGH is a Human Growth Hormone releaser that helps replenish your body’s lost levels of HGH.

Well, there you have it. Follow the above for 3 months religiously, and while results will vary from person to person, you will experience improvement!.

 

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Tips to Build Lean Muscle

Tuesday, December 15th, 2009

Learning how much protein and calories you take in everyday is the basis of building lean muscle. To build muscle and burn fat you need to weight train, eat clean and consume enough protein.

You have to lose fat by eating properly while at the same time increasing your protein consumption. But here’s something else to consider, if you’re not eating right, then you have no reason to be in the gym; you’re actually harming your body if you do.

So, if you want to understand how to build lean muscle, you will need to do a few things — one is to keep a food journal for about two weeks in which you record all the food you eat, how many calories you get for each meal and how much protein you are consuming each day.

The minute you’ve done this, you can now establish a strategy to prevent you from gaining fat while increasing your muscle mass at the same time. Also, you must be able to find out exactly how much protein will you need to consume everyday.

If you weigh 165 lbs, and you want to weigh 185 lbs, then you need to eat like someone who weighs 185 lbs, and the key to that is consuming 1.5 your body weight (or goal body weight) in grams of protein.

So the guy who weighs 165 lbs, but who wants to weigh 185 lbs needs to consume 225 g A DAY to reach that weight and build that lean muscle mass.

225 g of protein is a lot, but not if you’re used to eating that much food. If you eat 5 to 6 meals a day and take in 45 grams of protein in each one, you’ll get to your goal. Note that you will have to maintain your consumption at the same level to sustain body mass. Once you’re eating right, you‘ll need to establish a weight-training routine that gradually builds as you graduate up the scales.

Of course, eating right also means eating smart and by this, we mean selecting menu items that are high in protein, vitamins & minerals, especially Omega-3s (good fat) and low in bad fat. Chicken and tuna are good options, but you might also want to take quality proteins to get the important dosage.

Carbs, you can take in all the carbs you want just as long as you’re getting the protein that you need, because you’ll be burning lots of carb calories during the workouts which requires an intense cardio routine.

There are lots of healthy carbs on the grocery store shelves, like fruit, vegetables, nuts, and grains, so don’t think that carbs are solely from fastfood. Get your daily carbs intake from natural fruits and vegetables instead of junk foods that contain inessential carbs.

Your goal needs to be to get your protein down first, then eat the rest of what you want, and you’ll inherently cut down on the junk food because it has no protein value.

Now you know the key factors involved in how to build lean muscle mass, don’t forget to take a multi-vitamin every day while you’re working out. This will help you replace the used nutrients while training your body to go as far as it can.

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Weight Lifting for Beginners

Monday, November 2nd, 2009

The key to body building for beginners is to perform Compound Exercises with perfect form and get your diet right. I can’t stress this enough, and to work up in weight incrementally.

You can probably lift more than the weight you should begin with, but the key is to do the exercises consistently.

For true body building success, you must stick to the program and not over-train; beginners should be disciplined and not be disappointed with the lack of immediate results.

Compound exercises are just the start, wherein you will develop and reinforce the muscles, afterward comes the isolation exercises which you will perform after acquiring substantial strength.

Compound exercises are ones in which at least two joints are used to do the exercise movement, so for chest & triceps, you’ll want to do DIPS or BENCH PRESS, for lats and biceps you’ll want to do PULLUPS or LAT BAR PULL DOWN, for legs… it’s SQUATS and then DEADLIFT (which also hits your lower back).

For your shoulder & triceps, you’ll wan to do MILITARY PRESS, CLEAN & JERKS or SQUAT PRESSES.

CALF WORK, because of the unique nature of that muscle group, requires the intensity of CALF RAISES & DONKEY PRESSES which only work one joint, so they tend to be an isolation exercise.

Once you have designed your exercise scheme, you need to figure out the reps and sets.

It’s suggested that beginning bodybuilders, for the first two weeks do light weights and high reps to get your muscles primed for the growth phase, so you want to start with 1 or 2 sets and work your way up to 4 or 5 sets of 12 to 15 reps (this includes your warm-up sets).

Then you’ll want to swap out exercises, so if you’ve been doing WEIGHTED DIPS it’s time for BENCH PRESS, and you’ll want to raise the weight maybe 15 or 20% and do less sets and less reps (say 2 or 3 sets of 6 to 8 reps), stay on this course for two weeks, then it’s it time to bring the weight back down and do 4 or 5 sets of 10 to 12 reps for one week, then you can jump up in weight from the heavy phase, but do less reps and sets.

The key element here is to a) switch up the routine so your body has to constantly adapt b) build strength and mass by alternating what intensity of weights you pump. Simply put, you would have to perform one heavy set per week and perform repetitive exercises with light weight for the other days to better burn the fat, develop the muscles and fortify endurance.
Once you’ve been on the compound exercise cycle for about 6 weeks, you can start to slowly work in isolation exercises, these are exercises that use one joint to move the weight.

For example, do the barbell or PREACHER CURL, instead DUMBBELL CURLS. You want to do the FRENCH PRESS instead of ONE-ARM TRICEP PRESSES, LEG EXTENSIONS instead of LEG PRESSES, and so on. When you have reached your workout goals, you can start adding a little variety on your workouts routines and adapt a few unusual exercise methods. Although it’s nearly impossible to do “spot work,” you can eke out specific gains by alternating your routine and the reps/sets combinations.

For instance, when doing EZ-BAR BICEP CURLS, instead of doing 4 or 5 sets of 12 to 15 reps, do two sets of 21s; 21s for BICEP CURLS are when you do 7 reps of vertical to 90 degrees, then 7 reps of 90 degrees to the full contraction, and then finally 7 reps of the full motion… all without a break. That’s a burn that you won’t forget, and it’s a great way to shock you muscles if you’ve reach a plateau.

Your perseverance to stay on the program would be the most important key to achieve the body improvements that you want regardless of how hard it may be at the start.

Also, getting more than enough rest and eating right, actually eating more than ever have before.

Your diet is the most important thing whether you’re first starting out or a seasoned pro. If your diet is right, then you’ll have your biggest gains, if not, it’ll be hard to tell if you’ve worked out at all.

Let me leave you with one more thought. According to some of the best trainers, lifting weight should only be done after mastering bodyweight exercises.

For that reason, you may want to start out doing bodyweight exercises.

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Want To Burn A Lot Of Fat Faster? Simply Change Your Mindset

Wednesday, October 14th, 2009

 

A number of  folks that I talk to about health and fitness talk about “getting in shape”.  But I don’t believe they comprehend that their words are in fact counterproductive to their aspirations of burning fat. You hear a lot of people lamenting about being out of shape and saying things like, I need to get in shape and burn fat or, I would like to get in shape and burn fat. What you do not hear them saying is, I want to get in shape, burn fat, and stay that way.

They may want to stay in shape, nevertheless their mindset is focused on getting in shape.  This makes you more susceptible to the fad diets and most recent exercise gimmick on the market.  You’re so focused on getting in shape that you’ll try almost anything regardless of how ridiculous or tough to follow it could seem, since you are totally focused on the short term goal.

A simple change in the “quick fix” mindset to one of long term success will steer you down the right path. You will be less enticed by the late night TV hard sell, and more pin-pointed on doing the correct things the majority of the time.  Wouldn’t you agree that life long health and fitness is what’s most important?

Of course creating an environment in your body that allows you to burn fat fast is crucial to this goal. A individual who is in shape in their 50s and 60s is a lot more impressive to me than someone who is lean and fit in their 20s and 30s. That is because the dedication to maintaining the proper exercise plan and a sensible nutrition plan for the rest of your life is rare to achieve. It is a rare mindset.

If you truly want to transform your physique and your health for good, you need to make it a lifestyle, a habit. And that starts in your mind.  That’s what the individuals who are lean for life do. As a matter of fact, if I think about all of the individuals I personally know that are in terrific shape and have been for a while, I start to figure out that they have their minds on staying in shape.

They think about it day and night, not obsessively, but with each thing they do…they subconsciously think is this going to positively or negatively influence my long term health and fitness?.  Am I performing everything I reasonably can to burn fat and live a healthy lifestyle?. 

The great news is that research shows you can build on simple habits like those involved in eating and exercising properly in under a month…many times even sooner. Plus with the type of exercise and diet tips I propose to my Fat Burning Furnace students, you don’t have to give up your life’s pursuits so that you are working out each day,  nor do you have to follow a wild diet you can not realistically make a lifestyle out of.

Plus after a few months of practicing these methods, I’ve found that your body will start telling you it wishes to keep exercising and eating suitably…you just won’t feel right with out it.  Why?  Because your body naturally desires to be healthy and lean.

As a result I appeal to you to forgo the “get in shape” mindset, and instead embrace the idea of staying in shape and developing that fat burning furnace that is so critical to life long health and fitness.

Picture yourself in the body of your dreams, now, tomorrow, and 5, 10, 20 or more years from now.  What will you be doing then, in your lean, strong, and healthy body?  Chances are, you will not be trying to “get in shape”.  Instead, you will be burning fat 24/7, and enjoying life as you should…full of vigor and enthusiasm.

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Physical Exercise And Fitness Info - What You Need To Know About Physical Exercise And Fitness

Wednesday, October 14th, 2009

Wrist Exerciser

Physical exercise and fitness are like the pitch and toss of a coin. Anyone who needs to lose weight or tries to stay healthy has to integrate some form of physical activity routine in the daily program. Eating smaller portions and administrating all sorts of oral supplements will not be enough to get one in a good shape without proper physical stimulation. Therefore, increased self-awareness and major lifestyle changes will get you through important health improvement.

Describing a person as fit and active in fact sums up the attempt that person makes for physical exercise and fitness. Strength training, swimming, stair climbing, aerobics, walking, mountain climbing or core training represent just a few examples of physical activities that are great fun and very easy to practice. In fact, experts speak in favor of personal choices: meaning that one should follow personal preference for a certain activity and stick to it for health and body shape improvement.

There are levels of physical exercise and fitness that are determined according to criteria such as physical and health condition, resistance to effort and previous training stages. Anyone joining some training program will have to work according to his/her level of fitness in order to cope with the challenges of physical effort. Trying to push the exercise intensity level beyond individual resistance is a mistake that could impair health and keep one away from physical activities for quite a long time.

A special case in any category of physical exercise and fitness training is that of people with post-traumatic symptoms who need to regain muscle mobility and joint flexibility progressively. In fact, the full body motion capacity may be regained a lot sooner if you perform various physical exercises. Pilates exercises provide us with the most relevant example of how ailments that are normally incompatible with physical effort can actually improve by a strengthening of the core muscles.

Do not attempt to create an physical exercise and fitness routine if you suffer from some health problem. See what your doctor advises and together commit to a specific course of action. He/She will will be able to recommend not only a physical training program but help you with the health problem as well. Otherwise, health recovery could be impaired or slowed down if you are careless with the training or you take up activities that do not match your situation.

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Exercises for burning fat

Saturday, September 19th, 2009

Fat burning exercises, or exercises that burn fat while you do them tend to be a low intensity long duration cardio type exercises. I recommend you not do these because they do not promote building muscle or burning fat after the exercise is over.

Standard cardio exercises like walking, only burn fat calories while doing the exercise. The better fat burning exercises to do would be interval training, where you have short bursts of moderate to maximum effort followed by longer active rest periods. For example you could sprint for 1 minute and then walk for 3 minutes and repeat this 4 minute interval 5 times for 20 minutes.

This has the advantage of building muscle, increasing endurance and burning carbohydrates. Your body will respond by using it’s fat stores to replace the burned fuel for the next day or so. By increasing your muscle mass you can burn more calories while your sitting around.

If you want to look like a sprinter then train like one. If you want that marathoner look then go for the long duration low intensity cardio.

When it comes to weight lifting exercises, the king of fat burning exercises has to be clean & jerks. If you’re on a time crunch and you have to get a workout done fast, just do 3 sets of these. Get this. You’re lifting a barbell about 7 or 8 feet, depending on your height. Any other lift you’re only moving the weight a couple of feet, if that. And you’re not just pushing the weight or pulling it, you’re doing both pushing and pulling.

Try 3 sets of a weight you can do about 10 reps with, or go for time and try three 60 second rounds and see how many reps you can get in each round. Either way this is one killer workout.

If you don’t know what a clean & jerk is then imagine combining a deadlift, upright row and a squat press together, in that order, all in one movement. There is a technique to doing olympic clean & jerks, and I’ll leave that to those guys. I tend to do them in a way that they can be done for reps, so an olympic lifter might not like my form, but I’m not doing it for competition either.

To burn fat, stick with the big compound exercises that work the whole body. Clean & Jerks, squats, deadlifts, and to a lesser degree, pullups, dips and benches. For instructions on these exercises, and others, check out, the No Nonsense Muscle Building program by Vince Delmonte.

For a total body workout that requires a minimum of equipment and time and a maximum of full body muscle recruitment, I recommend, Turbulence Training. The only equipment that you have to have for body weight exercises is your body, so you don’t even need to belong to a gym. Craig Ballantyne will set you up with workout plans that focus mainly, but not entirely, on bodyweight exercises to get you moving, and burning calories and building muscle, without having to join a gym or buying a lot of equipment. Turbulence Training will show you that bodyweight exercises can be the best fat burning exercises.

If you’re not eating a healthy diet with a wide variety of fruits and vegetables, lean protein and healthy fats, none of your exercise will ever show on your body. You can put down a thousand calories in a few minutes, but you’ll never burn them off that fast. Don’t try to out train a bad diet, you’ll lose every time.

Run 10 miles an hour for 3 minutes or maybe crank out 3 sets of reps for 60 seconds each of clean & jerks and see how you feel. If your lucky you might have burned 50 calories with all that work. Think twice before downing that pizza.

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Tone Flabby Arms – 3 Common Myths Busted

Monday, July 20th, 2009

 

Many women believe that the only way to tone flabby arms or any other part of their bodies is to work out for hours in the gym every week. Not only is this not possible for women who are holding down jobs, looking after children and running a home, it is totally unnecessary. We would all like to have beautifully toned arms and bodies, but not at the expense of our family and daily life.

You will be pleased to know that you need not work out for hours in order to achieve your dream body. Here we will bust apart three of the most commonly held myths about building muscle.

Myth No. 1 – You have to workout for hours to make any difference
 Working out for longer than an hour can start having a negative effect on the body. This is because the body starts releasing hormones that decrease muscle tone, increase fat storage and increase stress on the body. Not only can this lead to exhaustion, anxiety and lethargy, it can make you even gain weight.

The solution is to keep your workouts short and intense. You really only need to work hard for 20 minutes for the workout to be effective. Ideally you want to get a good sweat going within the first 5 minutes and keep up the high intensity for the entire 20 minutes. Everyone can find 20 minutes out of their day to exercise.

Myth Number. 2 – Using weights will make you look bulky
Many women work out with heavy weights and unless they are competitive bodybuilders, still have lean and toned arms and body. They certainly do not look like a female version of ArnoldSchwarzenneger! It is a complete myth that using weights will increase bulk – if that were so then you wouldn’t carry heavy shopping bags, pick up your children or do push ups for fear of creating bulky muscles.

It would be a mistake not to use weights in your workout. This is because you won't be able to build muscle, raise your metabolism and burn off calories effectively. The solution is to lift as heavy weights as you can handle, for 6-12 reps. It is only through using heavy weights that you can start to develop lean, defined and sculpted arms.

Myth No. 3 – low or medium intensity workouts are better

When you work out with heavy weights at high intensity, you force your body to increase the amount of calories it burns during your workout, which last for the rest of the day. Even while sitting in front of the computer you could be burning calories. This is called the after-burn effect. This certainly doesn't happen with low or medium intensity workouts.

A 20 minutes high intensity workout will take advantage of the after-burn effect, so make every minute count. Lift weights that are as heavy as you can manage safely for 6-12 repetitions. After the repetitions do a couple of minutes of skipping and then have a 30 second rest period before carrying on.

We hope this has busted the most commonly held myths about weight training. If you want to know more about how to tone flabby arms then visit my tone flabby arms website for a complete program that takes less than 90 minutes per week. Now who wouldn't want that!

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