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Military Fat Burning Tips
Guaranteed To Banish Ugly Belly Fat Once & For All
And Get You In The Best Shape Of Your Life!
Lose Weight Running? 4 Fat Blasting Tips to Slash Your Body Fat
Want to lose weight running? Below are 4 simple tips to help you lose weight and get in shape in no time-
1. Lose weight by walking - If you are new to fitness, start walking and opt for a 45 minute walk daily. And as your fitness improves, aim to lose weight running, say 3 times a week for 45 minutes;
2. If you want to lose weight running, 'mix it up'! That means - 'Run smarter, shorter, harder and faster'. If general fitness and health are your goals, you're better off doing 10 minutes of end sprints than going for a 30 minute run. This kind of workout will boost your aerobic capacity in a manner that's more transferable to sports, help you go harder in the weight room and speed the rate your body burns fat after your workout - in other words it will sky rocket your metabolism.
To do this just keep it simple - choose any distance you like, say down and back the length of a basketball court. Sprint one length (or two ends) of the court and walk 2 lengths (or rest for 60 seconds). Repeat this 4 to 5 times, 2 to 3 days a week, and progress till you can perform 8 to 10 sprints. To keep the workout challenging, vary the distance of the sprints or slightly reduce your rest time while maintaining the pace of your sprints. Your last sprint should be just as fast as your first one.
3. Build muscles - it burns more calories than fat!
4. The best way to get rid of belly fat - focus on a healthy diet. The key to fat loss is your nutrition - without it, you cannot lose weight running. Hence get into the habit of eating natural foods and whole grain as there are the best foods to eat, and cut back on the processed foods plus beverages that contains calories.
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Military Fat Burning Tips
Guaranteed To Banish Ugly Belly Fat Once & For All
And Get You In The Best Shape Of Your Life!
Are you doing hours of cardio each week but the weight is not coming off?
Hands down, experts in the fitness industry are saying that High Intensity Interval Training (HIIT) will give you the greatest benefit for fat loss, heart health, and muscle retention than long, steady state cardio. So what does that mean, what is the explanation and how do you do it?
High Intensity Interval training is essentially periods of hard work alternated with easier periods of work using a cardio exercise. Our bodies are designed to perform physical activity in bursts of energy followed by recovery, such as running up a flight of stairs or running to catch a bus.
Steady state cardio can help your cardiovascular system as well but it only trains the heart at one specific heart rate range, rather than a variety of ranges. Simply put, HIIT teaches the heart to respond to the different stresses that we may face each day.
Research tells us that variability is key to consider in your training to show improvement down to the cellular level. HIIT is superior to slow steady cardio because you burn more calories after you do the exercise. When you do steady state cardio, you burn calories from the exercise while you are doing it but not afterward.
The bulk of the calories you burn in a day come from your resting metabolic rate (RMR). What happens when you do HIIT, you increase the RMR and that makes a big difference in your fat loss.
You will probably notice the total calorie count on the cardio machine you are working on will seem less with the HIIT workout than the slow steady cardio routine you are used to, but you may feel the workout to be more challenging. Be careful not to pay too much attention to what the calories say on the machine (most of them are not very accurate anyway) rather, pay attention to the bigger picture, and that is increasing your RMR. Focusing on the calories being burned during the exercise is very short sited when working out for fat loss.
Strength training by the way has the same effect on RMR and that is why if you are on a weight loss program it is critical that you include lifting weights as part of the fat-loss equation. Imagine your fat blasting results when you combine HIIT for your cardio workout, strength training, and eating 5 smaller meals spread out over the day instead of 3 larger meals? You'll have done 3 things to increase your RMR!
One key thing to remember... It's not the diet. It's not the intervals or the strength training. It's the synergy between all of these things. I would argue that the biggest factor is your determination to do it all. Just how determined are you to stay the course for all 3... for your lifetime?
Here is are examples of HIIT workouts:
1-Beginners
1) Warm up for 5 minutes using your choice of cardio exercise.
2) Perform the exercise by going at a hard pace or high intensity for 1 minute (about 8/10 your effort).
3) Continue at a slow pace or low intensity for 2 more minutes (about 3/10 your effort).
4) 4) Repeat for 4 more intervals.
5) 5) Finish with 5 minutes of very low intensity (3/10) for a cool down.
6) 6) Complete this work out at least 3 times a week.
2-Intermediate
Use the above workout for beginners except add on an extra interval or two for a total of 30-minute workout. Do the workout 4 times a week.
3-Advanced
Use the same workout above, but vary the intervals, either 30 seconds high intensity (9/10 effort) and 90 seconds low intensity (3/10 effort), or 1 minute high intensity (8/10 effort) and 1 minute low intensity (3/10 effort) for a 30 minute workout.
Doing your cardio workout this way will require you to focus more carefully. To get the most effective cardio workout, you should not be multitasking... give it your full attention, no TV, no reading. Be present and focused. This too will get you better results. You should not be able to carry on a normal conversation with your friend on the next treadmill! Really pay attention to what you are doing!
Lauren Miller is a Professional Life Coach and Certified Personal trainer who specializes in coaching for weight-loss. Her company is Your Partner For Change.
When Lauren made the shift from personal trainer to wellness coach, her clients were more successful with just a simple regularly scheduled coaching phone call. Why? It's not the exercise or nutrition plan you follow... there are different ways to get your desired result. What is most important is what keeps you motivated to stay on your plan. That's what coaching with Lauren will do for you.
You can sign up for her FREE 7-day Best Body Makeover course and receive a 30 minute FREE strategy coaching session by going to http://www.bestbodymakeover.com/
You can also sign up for her FREE Stretching E-book by clicking on this link: http://www.bestbodymakeover.com/stretching/
Article Source: http://EzineArticles.com/?expert=Lauren_Miller
Recommended ReadingMilitary Fat Burning Tips
Guaranteed To Banish Ugly Belly Fat Once & For All
And Get You In The Best Shape Of Your Life!
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