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Run Like A Pro

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Introduction

You learned to run when you were a toddler. You’ve been doing it ever since. When it comes to becoming a serious runner, however, it pays to pause and check that the way that you run is the right way for you. Running is a skill and learning the proper technique will allow you to do it more efficiently. That means that you’ll be exerting less energy when you run, making the whole process easier. Learning to run properly will also lower the risk of strain and injury.*

The Basics of Running

Good runners run tall, that is they are in an upright rather than a stooped position when they run. They have a slight forward lean. Their arms are bent at 90 degrees and pump naturally as they run.

We can consider running as a cycle of actions. It has two main phases; floating and stance. Floating occurs when both feet are off the ground. The stance phase can be further divided into toe off, swing, strike, and support phases.  Let’s consider these phases one at a time:

Toe Off

 

To initiate movement, the knee of the leading leg drives forward, while the trailing foot leaves the ground. The power of this movement comes from the Achilles tendon and calf muscle. During this phase, new runners have a tendency to lean too far forward. This has a negative effect on their stride angle. By leaning from the ankle, rather than the hip, you will enable a wider stride angle when driving the knee at toe off.

Swing

 This is the longest phase of the running motion. Your legs are moving forward through the air, swinging through in preparation for the next foot strike. The hip flexors pull the trailing leg through and the hamstrings slow the leading leg in anticipation of it striking the ground. Be sure to allow your trailing leg to cycle through naturally and that the arms are bent at right angles and rotating from the shoulders.  This arm movement will help to set your running pace.

Strike

 As it strikes the ground, the body absorbs several times its own weight. For proper absorption, the front foot should be slightly in front of the body. The landing foot should also be quite flat as it comes down.

There is much debate over what constitutes the ideal foot strike. Some runners prefer a mid-foot strike on the ball of the foot and heel simultaneously. This transmits the impact force evenly up the leg. Others go with a heel strike, landing first with the outside of the heel, then rolling inward to load the arch. A forefoot strike is typically used by speedrunners, with the landing taking place on the ball of the foot, on the outside edge. Whichever strike you go with, be sure to avoid a heavy landing.

Support

 This is the mid-stance, just after a strike. The leading leg is directly under the hips. The body is traveling forward, over the leg in preparation for the next toe off. The leading foot arch flattens against the ground, as it stores energy in readiness for the next cycle to begin.

Running Technique Summary

guy-running-outdoors

  • Run in an upright position with the angle originating from the ankle, not the hips
  • Keep your head up
  • Keep your core tight and your shoulders down
  • Your mid foot should contact the ground first (the neutral strike)
  • Your arms should be moving freely at your sides

*Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Strength Training for Fat Loss

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Introduction

For many people, exercise for fat loss means doing cardio exercise. Recent research (such as that published in the Journal of Applied Physiology), however, indicates that strength training to increase muscle mass is just as effective as high intensity interval training at burning off body fat. In this article, we investigate why lifting weight is a smart move if you’re trying to lose weight.*

Muscle Burns Fat

Muscle is metabolically active tissue. That means that your muscle cells are the area of your body where your body burns stored body fat. The  more muscle you have on your body, the more energy is required to maintain that muscle. Every pound of muscle burns about 30 calories per day, so, by adding just 5 pounds of muscle, you will burn off a pound of fat in a month.

The human body is a little like a car in that adding muscle mass is like putting a larger engine in your vehicle. In both cases, you’ll burn more fuel as you go about your daily activities. Of course, you want your car to be as fuel efficient as possible to save on your gas bill. But, with your body, you want the opposite – the more fuel inefficient you are, the better!

How to Gain Muscle While Losing Fat

Strength training with weights is the best way to build muscle tissue. If you’re a woman, however, you don’t have to be concerned about getting bulky. When we throw around words like toning, enhancing or shaping our bodies, we’re really talking about building muscle. Muscle creates the shape of your body, so the more muscle you have, the more shape your body will have.

Im order to develop a rounder, sexier or perkier body part, you need to build muscle. In order to do that, you must use heavy weights. Those tiny, pretty pink dumbbells just won’t cut it. In fact, women need to train the way that men do in the gym.

How to Build Your Muscle Base

To build muscle, you have to build a foundation – just like when you’re building a house. That foundation needs to be a strength training foundation. In order to do that you should begin with a strength based program that last for 3-5 weeks. After that you should move on to circuit training, complexes and combination workouts, which we’ll detail in future articles.

Here is your 3-5 week base strength program. Do the workout three times per week on alternate days. Focus on your technique and perform the reps slowly. Start your workout with a dynamic warmup.

The Foundation Workout

  • Goblet Squat – 2 x 6-8 reps
  • Barbell Bench Press – 2 x 8-10 reps
  • Deadlift – 2 x 8-10 reps
  • Dumbbell Shoulder Press – 2 x 8-10 reps
  • Barbell Curls – 2 x 8-10 reps
  • Triceps Pushdowns – 2 x 10-12 reps

Conclusion

Strength training needs to be part of your fat loss program. It involves building muscle – and to build muscle, you need to lift heavy weight. Build you strength training foundation with the program outlined here. Check back next week as we share the best fat burning strength programs to take it to the next level.

 

* Fitness Disclaimer 

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Resources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/

Jump Rope for Fat Loss

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Introduction

A lot of people don’t take jumping rope seriously. Many view it as a playground activity for kids – or a specialized one for boxers. Others are convinced that they’re too uncoordinated to skip. And others, still, think that it’ll take hours of jumping to get results.

They’re all wrong.

The simple truth is that jumping rope is one of the most productive, cost-effective and convenient forms of cardio exercise to boost the metabolism, strip off body fat and fast track cardiovascular fitness that you can ever do. *

Jump Rope Benefits

  • Can be done anywhere, anytime
  • Very cost effective
  • You can take your rope anywhere
  • Safer than running and cycling
  • Works every muscle in the body
  • Burns up to 700 calories per hour
  • Strengthens heart and lungs
  • Medium impact
  • Improves stamina, balance and timing
  • Agility and hand-eye coordination improved
  • Boosts endurance

I’m Too Uncoordinated

You don’t have to be doing any fancy tricks or huge acrobatic moves to be able to jump rope. As with anything, jumping rope involves starting small and developing confidence. That may even mean starting with ‘shadow jumping’. Then progress to performing the base jump for 30 seconds. From here, start to count your jumps, working up to 200 counts.

If you never move beyond the base jump, with both feet together and a single rope pass down at a medium pace, you’ll have everything you need for effective training.

Picking the Right Jump Rope

It’ no fun jumping with the wrong sized rope. To make sure that your rope is just right for you, take the rope and stand with booth feet on the middle of it. Now pull the handles up to your armpits. If they reach up to the level of your armpit, then you’ve got the right length.

What can you do, though, if you are buying your rope online?

You can use a length of a string. Just as you would if you had a rope in your hands, stand in the middle of the string and bring the ends up to your armpits. Mark the point were the string come up to your armpits. Now, measure the distance between these two points to get the length of your rope.

Beginning a Jump Rope Workout

When you start a jump rope program, you should get into the habit of beginning with a warm-up. Dynamic stretching, including doing bodyweight squats, and overhead tricep extensions will prepare your body for the workout to come.

Perform the workout at a pace you can handle. As you build up your strength and stamina, you’ll be able to gradually increase your level of intensity. Take your time for the best long term benefits.

Skipping can be tough on your ankles, feet, calves, hamstrings, and glutes, not to mention the wrists and shoulders. If you go too hard, too fast, you are likely to develop delayed onset muscle soreness (DOMS).

Conclusion

By adding a few minute of jump rope to your daily routine, you will be giving yourself a huge fitness advantage. You’ll also be utilizing one of the most effective fat loss workouts known to man. Check back next week to discover the ultimate metabolism boosting fat loss jump rope workout.

Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Hydration for Health

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The sports / energy drink market is booming. The marketing gurus would have us believe that their super-duper sports drink is going to make us lift more, run faster, jump higher, ride, climb or play better. Believe it or not, the truth is – if you’re feeling thirsty, your game is already over. The reason why is simple . . . Hydration

Your body is 78% water and all activities of the body require energy, and hydration which is dependent upon your body’s ability to convert protein, fat and carbohydrate to energy. This takes water. Water is also needed to make sure the signals from your brain and neurotransmitters are being properly delivered to the sites that you need to balance, coordinate and perform your sport or activity. Water is also needed for over a thousand other functions. As you can see, water is extremely important, and getting dehydrated is the last thing you want to do.*

The Vital Nutrient

The water the blood uses to control its volume, transport oxygen and carry nutrients begins to change locations in order to bring things under control. Blood vessels dilate pulling free water out of extra cellular reserves to thin the blood and circulate the needed oxygen and nutrients.

Without enough water in your system, the blood thickens and the nutrients of oxygen and fuel the muscles need to satisfy the demands of the work we do. While all these changes are taking place inside, you may notice yourself sweating.

The moisture from your perspiration comes in contact with the air and begins to cool you down. That is what is supposed to happen. When you don’t have enough water to supply the demand you need to satisfy normal homeostasis, dehydration begins.

Without enough water you will get tired faster, your muscles will get heavier, you may get light headed or begin having difficulty focusing. You may try to blow it off and push through your body’s signals to hydrate but by the time you get thirsty and want your expensive sports drink, your body has used up its reserves trying to adapt. 

You lose approximately 500 to 1000 ml of fluid per hour during a light exercise session which could be about 1 to 2 pounds of bodyweight. During a more rigorous workout in a hotter environment, you could lose 1500 to 3000 ml of fluid in an hour or about 3 to 7.5 pounds of bodyweight.

What to Do about Hydration

What-to-Do

Here are some variables to consider prior to engaging in vigorous activity (workout, sport, etc):

  1. How much alcohol, coffee or tea have you consumed? Caffeine is a diuretic, as is alcohol. The more of it you drink, the more water you need.
  2. What medications do I take? Medications like aspirin, ibuprofen, antihistamines and beta-blockers interfere with normal kidney function and should be compensated for with extra hydration.
  3. What does my urine look like? When it is clear, you have enough water in your system. The darker your urine the more concentrated the blood and the more at risk your are of dehydrating.
  4. What am I wearing? Some materials will hold the heat in once soaked with sweat. You ant to make sure your clothing is loose fitting and able to breath.

How Much Water?

We’ve all hear people say that we need to drink 8 eight-ounce glasses of water per day. That, however, is  a generality. We are all individuals with individual needs so the following formula is the easiest way to determine how much water you need per day. Simply divide your bodyweight by 3 and consume that many ounces of water a day – minimum. As an example, a person weighing 150 pounds needs 50 ounces of water – and that’s before even thinking about a beer, coffee, tea or soda.

Conclusion

Conclusion

Don’t take your water needs for granted, especially if you’re working out. Carry a water bottle with you at all times, and sip from it regularly. During your workout, you should take a gulp of water every few minutes. Cut back on your use of diuretics, such as coffee and alcohol. And, finally, check your urine – the lighter it is the more likely that you are on regulating your water intake correctly.

* Fitness Disclaimer 

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. The author of this article is not a medical professional.  We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

 

What’s the Keto Diet All About?

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Introduction

Have you ever asked yourself why you just can’t lose weight, despite doing all the right things when it comes to eating? Well, just maybe all the right things are actually the wrong things.* The Keto diet turns the conventional weight loss wisdom on its head with a revolutionary approach to eating that:

  • Encourages you to eat more fat
  • Puts the flavor back into the food
  • Allows you to lose weight without ever going hungry

We offer a full 30-day ketogenic meal plan (150 recipes) free of charge. Just let us know where to send it by filling the form at the bottom of this article.

Fat Energy

Within your fat stores, you have a tremendous reserve of energy. The keto diet allows you to tap into that energy reserve so that you can turn ugly fat into usable energy. You do it by cutting your body’s preferred energy source, carbohydrates. All foods contain all three of the macronutrients – carbs, proteins, and fats – in different ratios. However, most of the calories in food comes from one macronutrient. So, we can typically classify foods as being either a fat, a protein or a carbohydrate. Here are some foods that are mainly fats . . .

  • Oils (e.g., olive oil, coconut oil, sesame oil)
  • Fats in the flesh of fish and meat
  • Avocado
  • Nuts (e.g. walnuts, almonds, pecans)
  • Seeds (e.g, pumpkin, flax, chia)
  • Coconut meat (only unsweetened)
  • Butter, cream, and cheese

You can eat as much as you want of these fatty foods. The great thing about eating fatty food, apart from the fact that it tastes great, is that it fills you up. Be sure, however, that you don’t overindulge on fatty foods. if you take in more than your body needs, the excess will be stored as body fat.

Protein for Muscle

The body uses protein for muscle building and cell repair. While on the keto diet, you need to eat enough protein to maintain your lean body weight. The best protein sources on the keto diet include the following:

  • Meats (beef, pork, lamb, buffalo, venison)
  • Poultry (chicken, turkey, duck, goose, quail)
  • Fish (mackerel, trout, salmon)
  • Eggs
  • Tofu and tempeh
  • Cheese, yogurt, nuts, and seeds

It is important to understand that the keto diet is not a high protein diet; it is a high-fat diet. Too much protein causes a spike in insulin levels. This will interfere with fat breakdown. Protein helps to create glucose, and too much glucose can suspend ketosis.

Forbidden

The key to the ketogenic diet is to discipline yourself to NOT eat any of the following foods:

  • Foods made with sugar or caloric sweeteners, such as honey or maple syrup
  • Foods made with flour, such as bread and pasta
  • Grains, such as rice, oats, and quinoa
  • Fruit
  • Starchy vegetables, such as potatoes, sweet potatoes, corn and peas
  • Lactose rich dairy products, such as milk, ice cream and the majority of yogurts

You DO want to eat high fiber, vitamin, and mineral-rich, low-calorie carb foods. Examples of the types of carbs you should be eating are:

  • spinach
  • kale
  • broccoli
  • cauliflower
  • cucumber
  • tomatoes
  • asparagus
  • peppers
  • onions
  • mushrooms

Supplements

This is key. It’s not mandatory per se, but still… It’s key. When it comes to KETO only recently science has developed some supplements, but boy some (not all) are really good.

At the moment there are drinks which will have therapeutic ketones in them, which would dramatically help you get into ketosis, maintain it and overall benefit from it.

In order to start burning fat using the keto diet, you might need anywhere from 10 to 30 days before your body even starts that process. If you start the diet and start drinking therapeutic ketones then you will skip that phase and start the process much faster and much more efficient.

This article is not to promote specific supplement, but if you are interested then fill-up the form below the article and with the meal plan and 150 keto recipes you will also receive a recommendation and possibly a discount or maybe even a trial bottle of what we find to be good and working right now.

Summary

You now have the basics of the keto diet, along with food lists to get you going. The following tips will allow you to fast track your keto success…

  • Realize that you don’t need carbs in your life. Your body can actually make all the carbs you need.
  • Don’t be afraid of fat – it is the foundation of the keto diet.
  • Count your carbs
  • Drink plenty of water
  • Eat when you are hungry and stop when you are full
  • Keep favorite keto foods on hand
  • Eliminate foods from your home that are not allowed

Where Would You Like Your 30 Day Ketogenic Diet Plan?

Including 150+ Recipes

Disclaimer *

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Top 5 Functional Fitness Moves

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Introduction

Functional Fitness typically involves combining open space exercises with indoor skill and strength training. It’s the type of training that your body was designed for – the type of training that your body deserves.
Here are the absolute 5 best functional fitness moves to combine flexibility, mobility, core strength, balance, power and fat loss all in one super-charged workout. *

Functional Fitness Move #1: Turkish Get-Up

turkish-get-up

The Turkish Get Up is a phenomenal total body exercise. It’s great for cardiovascular conditioning as well for building functional strength and power. Start by lying on the floor, on your back with your knees bent. The kettlebell should be on the floor to your right (or left depending on side working). Place your right hand fully into the kettle-bell handle and pull the weight to your chest. Now, with both shoulder blades on the floor, raise your right arm straight up so that the kettle-bell is directly above your chest. The right knee should be bent so that the right foot is flat on the floor. Your left arm should be flat on the floor at a forty-five degrees angle.
From the start position, rise up onto the left elbow, ensuring that the other arm is locked out. From there, come up further so that you are supporting your body with just your left hand and your right foot. Your left leg should be straight and slightly off the floor. Now move your butt and left leg back behind you to rest your left knee on the floor. You can now rise up to the lunge position, with your left hand off the floor and the points of contact now being your right foot and left shin. The kettle-bell is still locked overhead.
Push off the back leg rise to a standing position. Keep your focus up on the kettle-bell the whole time. Now reverse the exact motion to return to the start position.

Just change sides to work the other arm.

Functional Fitness Move #2: Reverse Lunge with Rotation

reverse-lunge

The reverse lunge with a rotation involves a variety of movement patterns that will improve your balance, coordination, core integrity and lower body strength.

Hold a light pair of dumbbells or one kettlebell at chest level with your elbows tightly in at your sides. From here step backward into a reverse lunge position. Now rotate your upper body to the right (or left), moving the dumbbells across the forward leg. Reverse the movement to bring the dumbbells back to the starting position and stand back up.

Repeat with the other side.

Functional Fitness Move #3: Yoga Squat

yoga-squat

The Yoga squat is a fantastic movement for developing phenomenal quad strength while improving mobility. You’ll want to focus on breathing during this movement, which has four distinct parts as follows:

  1. Descend into a full squat, with thighs below parallel. Breathe out as you squat down. Your hands should be in the “y” position above your head. Make sure that you keep the heels on the ground throughout. Now place your palms on the floor.
  2. Straighten the legs at the back, keeping your fingertips on the ground. Breathe in as you lock out your legs.
  3. Go back into the full squat, breathing out again. Place both hands in the air in a “y” position once more.
  4. With your hands in the air ascend out of the squat to stand tall as you once more breathe in.

Functional Fitness Move #4: Kettlebell Halo

kettlebell-halo

 The kettlebell halo is a brilliant move for working your entire core and trunk area as well as your thighs, glutes, hamstrings, and shoulders. Take hold of the kettlebell handle in a double-handed over-grasp grip, and lift it up to the level of your chin. Make sure that your elbows are tucked in at your side.

Drive your elbows to the left side, allowing the dumbbells to travel up and around your head. Keep a tight core and a flat back throughout the movement. Move the weight around your head. Now drop down into a full squat position as you bring the dumbbell back to the start position. The weight should move in a halo pattern around your head. Change rotational direction.

Functional Fitness Move #5: Lunge Clean / Lunge Press

lunge-press

This is a fluid movement that allows you to get a great power/cardio combination workout. It is beneficial for your heart and lungs and is a tremendous fat burner. Start by holding a kettlebell at your right side, with feet shoulder width apart. Now lunge your right leg forward. As you come out of the lunge, clean the kettle-bell to your right shoulder. Now continue moving forward by lunging with your left foot. As you come out of this lunge, press the kettlebell overhead. Continue this lunge-clean-lunge-process for required time/reps.

Putting It All Together

Combine these movements into the following quick 20 minutes blasting workout . . .

Time: 20 mins

Circuits: 3 times through

 

Exercise Reps
Turkish Get-Up 10 reps
Reverse Lunge with Rotation 12 reps each leg
Yoga Squat 20 reps
Kettlebell Halo 20 reps
Lunge Clean / Lunge Press 15 reps

 

Fitness Disclaimer *

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

How To Choose a Personal Trainer

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 Introduction

Working out on your own can be scary. Having a knowledgeable person to guide you can often make the difference between success and failure. A quality personal trainer will not only ensure that you do the movements the right way, but she will also be your motivator, your cheerleader and your coach.*

What a Trainer Should Be Able to Do For You

 A good personal trainer will individualize your workout, rather than providing you with the off the shelf training routine that you’ll be given by your local gym instructor. You’ll be shown how to perform the exercises correctly. He or she will also motivate you to make each workout more productive than the last.

A good trainer can also advise you about the best way to set up your own home gym.

Finding the right personal trainer for you can be a challenge. Let’s find out how to choose the best trainer for you.

3 Key Questions

 You should view finding a personal trainer like interviewing someone for a job. After all, you are putting your body in their hands, so you need to make sure that you’re getting the right person.

Here are three questions you should ask:

What was your academic preparation for personal training?

 You should hear them talk about their training in exercise physiology, biomechanics, and nutrition. A degree in exercise science, exercise physiology, physical therapy, athletic training or physical education are preferred.

What certification credentials specifically related to personal training do you have?

 You will want to hear about certifications that are accredited by the National Commission for Certifying Agencies, such as the National Strength and Conditioning Association (NSCA), the American College of Sports Medicine (ACSM) and the American Council on Exercise (ACE).

How long have you been a personal trainer?

 You want to work with a person who has been in business as a personal trainer for at least two years. You should be wary about working with an inexperienced trainer.

Take Them For a Test Drive

 If you are happy with the answers that you receive from your prospective personal trainer, you should arrange to watch him working with one of his current clients. Observe the attention to detail that he displays, the relationship between him and the client and his manner of motivation (is he a sergeant major or a gentle cajoler?).

Does her manner fit with your temperament? Even if she has the best qualifications in the world, things are not going to work if she’s the gentle persuader type and you know that you operate best with a symbolic kick in the pants.

Even if everything looks great, don’t sign up until you’ve been through a complimentary session. And consider the cost – the average rate is between $50-$100 per session. You should also expect a discount for multiple sessions.

Conclusion

 A good personal trainer can propel you to your fitness and weight loss goals more steadily than anything you can do on your own. A bad one can be a physical and emotional nightmare. Follow the advice given above to make sure that your personal training fit is a prosperous partnership.

*  Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

 

 

 

 

 

The Fat Burning Playground Workout

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Have you noticed that your local kid’s playground has everything you need to get in a very functional full body workout? There are plenty of bars set all sorts of heights, some swings and lots of grass to run on. Today, we’re going to make use of all of this wonderful free equipment to craft an effective fat burning, muscle pumping outdoor workout.*

The Warm Up

The-Warm-UpTake a slow jog around the perimeter of the playground for 5-10 minutes. Follow this with some dynamic stretches that focus on both the upper and lower body (full body squats, lunges, arm swings, etc).

The Workout

Monkey Bar Ladders

Position yourself alongside a monkey bar ladder. Bring your right foot up to the first rung and then back down again, immediately bringing the left up. Continue this up down pattern for 30 seconds.

Bench Straddles

Position yourself on top of a low bench with your feet together. Now jump you legs out to the side so that they land on the ground and you are straddling the ladder. From here jump back to the start position. Do this non stop for 30 seconds.

Slide Lunges

Position yourself side on to a slide. Put your right foot on the slide at hip height. Now lunge down with your left knee until it almost kisses the ground. Push back with your front thigh to return to the start position.

Decline Push Ups

Position yourself in front of the slide and get into normal push up position, except that your feet are placed in the slide, with your hands on the ground at the bottom. Do as many repetitions as you can in 30 seconds, working to get a full contraction in the chest muscles on each repetition. 

Pull Ups

Choose a bar height that you are comfortable with to do your pull ups. If you are not yet able to do full pull ups, use a bar that allows you to have your feet out on an angle with your heels on the ground. Do as many reps as you can in 30 seconds.

Chain Rows

Position yourself in front of a swing set. Grab the chains from a swing and allow your upper body to lean back until you are at a 45 degree angle with arms fully extended. Now pull through with the muscles of your upper back to return to the start position. Do as many as you can in 30 seconds.

ConclusionPerform-exercises-one-after-the-other-with-no-rest

This six exercise circuit will work every muscle group while also burning a lot of calories. Perform exercises one after the other with no rest. Then take a two minute break. Once you’ve worked up to doing the circuit three times, you’ll be burning plenty of calories and  stimulating your muscles – and you’ll be doing it in the great outdoors, where you’re able to breathe in fresh air and soak up the Sun’s rays.

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.

The author if this article is not a medical professional.  We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

3 Key Reasons Why You’re Not Losing Weight

If you’ve been hitting the gym, depriving yourself of the foods you love and passing on the espressos, and you still can’t manage to drop the pounds, then you know all about frustration about not losing weight. You’re doing everything right, and yet the scale just won’t budge. So, just what is the problem?

There are a number of reasons that you aren’t making traction towards your fat loss goals. In this article, we’ll take a look at the three most common and show you how to overcome them.*

Reason #1: Insufficient Sleep

Reason-#1-Insufficient-SleepBecause sleep seems like such an easy and nondescript thing to do, most people dismiss it as a factor in Not Losing Weight. They’re all about working out and dieting. The truth is that the quality and quantity of your sleep is critical to your weight loss.  Your sleep quality directly regulates the activity of 3 key hormones:

  • Leptin
  • Grehlin
  • Cortisol

If you want to have a steady release of these key fat loss hormones rushing through your system, you have got to get serious about your sleep. You can do this by establishing a semi-ritualized night time routine in which you take the time to wind down. Your routine may include shutting down your technology at a certain time (make sure to keep it out of the bedroom, too), brushing your teeth or having a warm bath. You should minimize daytime napping and stop snacking, smoking or ingesting caffeine  at least two hours before bed time.

Reason #2: You’re Gaining Muscle

ThReason-#2-You're-Gaining-Musclee obsession with fat loss, fueled by such shows as The Biggest Loser, has made people bathroom scale obsessives. Their success or failure is dictated by the movement of that dial. Well, here’s the best piece of fat loss advice you may ever receive . . .

Take that scale and throw it in the garbage!

The scale will not tell you if you have lost fat or gained muscle. As a result, it can give you absolutely no insight into how your body is responding to what you are doing, especially when we consider that fat weighs five times more than muscle does. So, if you lose 5 pounds of fat, and gain one pound of muscle, the scale isn’t going to budge. Your body, however, is going to be transformed. A lot of people, though, would stop what they’re doing simply because the scale hasn’t changed. The solution for Not Losing Weight? Ditch the scale and stand naked in front of the mirror – that way you’ll be able to see what’s really happening to your body!

Reason #3: Wrong Type of Cardio

Reason-#3-Wrong-Type-of-CardioIf you’re doing slow, boring cardiovascular exercise then you are stuck in the old school. To maximize the fat burning effect of your cardio exercise, you need to speed things up with High Intensity Interval Training (HIIT). Not only will HIIT burn a lot more calories while you’re doing it, it will rev up your metabolism for the next 48 hours to allow you to burn extra calories 24/7 (as shown in a 2011 study published in the Journal of Obesity) .

To perform HIIT training, you simply intersperse periods of hard and fast cardio with shorter periods of rest. For example, you can sprint on the treadmill at your top possible speed for 30 seconds and then throw your legs out to the side and rest for 15 seconds. Continue until you’ve done 8 sprints.

Conclusion

The three reasons that we’ve identified – lack of sleep, using the scale as your guide and not doing high intensity interval training – could well be holding you back from reaching your fat loss goals. By making the suggested adjustments, you be able to make traction and finally see some reward for all of your hard work – good luck!

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

 

Why Dieting Won’t Achieve Your Fat Loss Goals

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If your goal is a permanent fat loss, dieting is unlikely to get you there. Here’s why.

If you are trying to lose any type of weight for any length of time, then you can do that on Jenny Craig, Weight Watchers or any of the other high-profile money makers out there. You can lose weight by cutting off your arm, too but that won’t make you look any better. *

If you want a personalized workout routine and weight loss suggestions, please fill up a short survey by clicking here.

The Fat vs Weight Differential

The Fat vs Weight DifferentialUntil you learn to distinguish between weight loss and fat loss, you will be spinning your wheels. You will be obsessed with the media-driven obsession with getting your scale weight down whatever the cost. And that is the biggest error that the diet industry perpetuates. For over a century they have sold us on the lie that your diminishing weight on the scale is your sure sign of success. Just think of shows like The Biggest Loser. Nothing else matters but getting that scale down.

But, just putting aside the fat versus weight issue for a moment, studies have repeatedly shown that even permanent weight loss (regardless of what type of weight) is virtually impossible on a diet. One study, conducted by the American Society for Clinical Nutrition in 2001, followed sixty obese women over the period of 12 months on a restricted calorie weight loss diet. Although they did lose weight initially (in the range of 9-17 pounds in the first 8 weeks), none of the women managed to keep it off and 21 of them ended up heavier than when they started the diet. After two years, 83 percent of the women ended up gaining more weight than they had lost during the diet period.**

You’d think that having been in business for so long, the leading weight loss diet companies like Weight Watchers, Jenny Craig, and Nutrisystem would have collected a wealth of information on the ability of their clients to keep the weight off over the long haul. Yet none of them keep that vital statistic. Keeping the weight off is the NUMBER ONE measure of success, yet not one company keeps a record of it. The reason . . .

If they did, no one would use their product.

Why Diet’s Don’t Work

Why Diets Dont WorkSo, the evidence is in . . . diets don’t work.

But why not?

Why, in fact, do most people end up fatter than before they even went on the diet?

A big reason is what the scientific community calls the starvation response. When you go on a calorie-restricted diet, your body feels as if it is about to starve to death. Of course, you have the option of eating more food, it’s just that you are choosing not to. Your brain knows that – but the rest of your body doesn’t. It thinks that you are in an emergency situation.

As a result of your body’s perception of danger, it kicks into survival mode. Perceiving that calories are going to be severely restricted for an extended period of time, hormonal changes take place that allows you to hoard as much fuel as you can from the reduced amount of food that you are eating. In other words, you cling onto more fat for stored fuel to see you through the lean times. It’s the same thing that bears do to carry them through the hibernation period.

The bottom line …  Diets Don’t Work.

Instead adopt a sensible, clean eating plan that you can stick to for the rest of your life. It’s the smart way to reach your fat loss goal not only safely but permanently. 

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment.

** This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Sources

http://ajcn.nutrition.org/content/74/5/579.long

 

 

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