Exercises and Workouts - Improve Your Fat Loss With Cardio Bursts

If you're going through your workout sessions and seeing relatively good results but still feel you could be seeing more, it would be worth your while to kick things up a notch.

How can you do that? Cardio bursts! Cardio bursts are a technique bringing cardio training to your strength training workouts, giving you the best of both worlds while also increasing your metabolic rate more significantly than it otherwise would be. Increasing your metabolic rate translates to you burning more calories both during as well as after the session is over.

But how do you do these "bursts?" Let's go over the details on what this technique is all about.

What Is A Cardio Burst? First let's talk about what these are. They are additions to your strength training workout... 30 to 60-second intervals of cardio training carried out between the strength training moves you're doing.

So for instance, you might perform a set of push-ups and then move into skipping for 30 to 60 seconds. Once you've finished skipping, you would then rest for 30 to 60 seconds before going back to the push-ups (or the next exercise in your workout routine).

You can either add a cardio burst to your routine after each and every strength training move you do. Or, if you prefer, you can add them after only so many depending on what your goal happens to be.

Options For Doing Cardio Bursts. What are the best options? You'll want to focus on exercises easy to start and stop so you can include them in your workout routine immediately. For instance, hopping on a stationary cycle would be less desirable as the transition takes some time.

Better options would include exercises such as jumping jacks, burpees, mountain climbers, running knee raises, or stair sprints (if working out in your home near a staircase).

All of these could be easily performed using your body weight. Then you will never run the risk of another gym goer being on a piece of equipment you need when exercising in a commercial gym.

Smart Tips To Remember. Finally, when adding cardio to your workout routine, do remember a few points. First, never let fatigue build so high you cannot sustain proper form. Remember, proper form is an absolute must at all times. If you don't use the correct form, you'll just get injured and sidelined - and then you won't be seeing results.

Note you may think twice about doing cardio bursts after leg training exercises. Doing a set of heavy squats and then attempting some burpees won't go over so well. Don't let your strength training be compromised by cardio bursts. If this means doing cardio bursts after upper body exercises, so be it.

So give cardio bursts a try next time you're in the gym and looking to ramp up your total rate of fat burning.


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Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

My Daily Fitness Regime

So in response to several questions from friends and work colleagues on the discovery that I was indeed overweight and extremely out of shape when I was younger (as I've been telling them!!), here's a post on my daily fitness and diet routine.

My current aim is to cut up without impacting my muscle mass so this isn't designed for all but gives you an idea of how I balance fitness with a toned, muscular physique. To put it into perspective I can easily cover 10-15 miles at a relatively fast pace (around 3 ½ - 4 mins per km) whilst out running and have considerable core and muscle strength for my size mainly due to the careful mix of both cardio and weights. I make this point only because most people either aim to enhance their muscular physique or cardio levels, with a smaller amount of people aiming for both.

My routine changes depending on what my focus is and I've on course to meet my current target within the next few weeks at which point I'll be changing it in an effort to bulk up in certain areas, which will mean dropping some of the cardio sessions and re-adapting my weight training.

Exercise

Worth noting I'm lucky enough to have a gym downstairs where I live, which means I can fit in cardio sessions with little effort.

20 mins cardio - 3 days a week

This can vary from steady state cardio to HIIT, I like to mix it up to keep the body guessing.

Upper body circuit - Repeated twice with 15-second break in between sets

25 Pull ups

15 x Diamond Press ups

15 x Square Press ups

15 x Rectangle Press ups

15 X Eagle Press ups

15 x Kong Press ups

10kg Dumbbells

10 x Shoulder Press

30 x Abdominal Crunches

30 x Side Crunches - Both sides

Resistance Band

25 x Press ups

25 x Shoulder Press

15 x Bicep curls

15 x Triceps kickbacks
Breakfast

3/4 egg whites

Muesli with mixed berries

Mid morning

Apple

Lunch

Lunch varies daily but will consist of a few of the below:

Chicken, Turkey or Fish

Salad - lettuce, sweetcorn, carrots, cucumber, peppers, jalapenos

Bean mix salad

Quinoa

Pasta

Sweet Potato

Apple or banana after the main meal

Post work/Pre Gym exercise and snack

5km run home - Mon - Thurs

Sliced Banana mixed with a spoonful of peanut butter and jam

Gym

My gym workout consists of 4 exercises of 4 sets on the primary muscle group with 3 exercises of 3 sets on the secondary aiming for 6-8 reps

- Monday

Back & Biceps

- Tuesday

Chest & Triceps

Rest day - both cardio and weights

Post gym

As mentioned in previous posts you should aim to replenish your body within 60 minutes of completing your workout, luckily I live close to my gym so am able to get home and cook in plenty of time. Personally, I set a timer on my phone when I leave the gym but you can easily just check the time of departure instead. Alternatively, you can take a protein shake post workout.

Dinner

Again my post gym meal will vary daily but includes a variation of the below as well as a glass of milk on my return home. I am a strong believer that to ensure you stick to your nutritional plan it has to be one you enjoy so I ensure that I add sauces, spices and seasoning to make sure that I don't sacrifice taste. I've found my training food now tastes so good I've completely lost the urge for the fast or bad food I used to find myself craving for!

Chicken, Turkey, Fish or another choice of lean meat

Brown rice

Brown pasta

Quinoa

Lentils

Peppers

Onions

Kidney beans

Mushrooms

Salad

Post main meal I usually have fruit salad, yogurt or both.

Weekends

On weekends both my gym and nutritional routine varies to that of during the week due to the flexibility of not being in the office for half the day.

Saturday

Cardio

30 mins cardio - cross trainer/bike or rowing machine

Gym

My Saturday routine can vary from full body workout sessions to shortened HIIT sessions hitting the upper body

My normal upper body routine consists of:

Chest, shoulders & back - 2 exercises with 4 sets each - 8-10 reps

Biceps & Triceps - 1 exercise each with 4 sets - 8-10 reps

Sunday is a rest day from all exercise to allow my body time to recover from the week's sessions and includes a less strict nutritional regime with a couple of treats mixed in there. I still make sure to keep my protein levels high though as during rest it is important to ensure your fuelling your muscle recovery

So there it is! Remember this is my routine based on my particular requirements. My focus is the definition but not at the sacrifice of my current muscular physique as personally I'm not aiming for a slim line body type but muscular and toned.

With regards to my gym routine, I like to mix up the exercises weekly on each muscle group and periodically change the days that I work each muscle group to keep my body guessing. It's always good to shock the body by keeping variety in your workout and preventing it from getting too used to a particular routine.

A point to note is that there are no protein supplements in my diet, I cut these out about a year ago now as I found I felt I was becoming dependent on them and on running out of protein powder started getting into a negative mindset that I wasn't going to be able to train or grow as much. This was a personal choice and not something that everyone will suffer from or choose to do but for me it's been great and I haven't experienced any negative impacts due to replacing supplements with a good diet. It really is down to what suits you personally and whether you're able to cut supplements out and still fit in eating at the correct times.

I hope you've found something useful in the above that you can mix into your own routine and feel free to fire over any questions in the comments section or via email, tweet or Facebook if you have a different aim and want to pick my brain!


To Get more Fitness tips

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Article Source: http://EzineArticles.com/expert/Md._Arshad_Ali/2046167

Five Simple Exercises You Can Do at Home to Lose Weight

Not everyone wants to join a gym. You may be scared, you may not want to pay the heavy gym fees, and you may like working out alone without having to wait for gym equipment to free up. If any of these above points apply to you, keep on reading.

Gyms may have expensive equipment which have all fancy features that can tell you your heart rate and how much calories you have burned, but that does not matter, you do not need all of this information to lose weight. In fact the best way to lose weight is to keep it simple.

Quite often people tend to over complicate exercise. In this article I will tell you 5 easy methods of losing weight that you can do at home.

Jump rope

A jump rope or skipping rope, depending on where you live is one of the cheapest yet one of the most effective ways to get your heart rate up and lose weight. I must admit, when I first started to skip I really found it hard. I kept hitting my legs with the rope and I also found that I was not very fit and struggled a little with the fitness side. Skipping is hard. However if you do it 3 times a week you soon get used to it. Your technique will become better and your fitness will rise considerably. You will also notice the pounds start to shrink off you.

A good routine to start is to simply start with the rope behind your head, throw it over your head and then skip with alternative feet. Do 100 of these single leg hops. Once you are done move on to a different technique. One I recommend is a double leg hop, which is jumping with both feet together. Do this a further 100 times. Lastly do the same technique as previous this time keep your feet together, jump at the same time and raise your knees as far as you can. This will complete your routine. Cool down appropriately and repeat this workout a further twice a week.

Cycling

For me, cycling does not seem like exercise at all. Cycling is hard, but it is also fun. I could spend all day out on my bike and it will not feel like exercise, however the amount of calories burned from being on your bike will have been huge. Combine cycling with one of the other activities and maybe you would only have to do it once a week and you would not only be fit, active and healthy but you would also lose a tonne of weight.

Cycling is also fun to do with others, get a group involved or even a partner and you can explore the outdoors together, while losing weight.

Jogging

Jogging is another way to get out and about while exercising. Personally im not a fan of jogging outdoors, but most people love it. I would prefer to jog on a running machine in doors so that I can track my progress such as speed etc, but if you don't want to be stuck in doors then jogging outside is a great substitute. I also find jogging outdoors harder than doing it in the gym.

Jogging for just 60 minutes can make a big difference to your fat loss journey, it can also improve your mood, health and the strength of your bones. Jogging can however be tough on your joints so make sure you get a good pair of running shoes and stretch out before and after your exercise.

Walking

If your not at the level of jogging then why not try walking. Walking still allows you to get outdoors, but it's not as tough on your joints or your heart and lungs. Walking also allows you to build up your fitness slowly, it is also fun and can be an activity that's done with others.

Play a sport

If you are looking to lose weight then joining a club or group to participate in sports is a great and fun way to lose weight. Playing a sport is also a great way to make friends and socialise. I highly recommend playing a sport even if its just training. The sport doesn't even have to be competitive. For example I play a 5 a side football game once a week with friends, most of the game is played at walking pace but with a few bouts of sprinting. Not only do I find it fun, but it also keeps the pounds off.


Bonus Tip

Keeping fit and healthy through exercise is a great thing, but if you also want to lose weight and keep it off then you will need a good diet. It took me at least 4 years to know what worked and what didn't when it came to dieting. I put 50 of my top fat loss tips into a book and put it on my website, click here to download it for free.

Article Source: http://EzineArticles.com/expert/Michael_Smalling/2169774

5 Weight Loss Drinks That Can Help You Lose Weight

1. Ice cold water

Not only should you drink water to keep hydrated, but it has been proven that drinking ice cold water can burn more calories than drinking room temperature water alone. Drinking ice cold water causes your body to burn up to an extra 100 calories per day. It is estimated that drinking ice cold water could help you lose up to 10 lbs a year.

Drinking water can also make you lose weight in a few other ways. Drinking water before food can fill you up so you eat less food. Water is one of the cheapest weight loss drinks there is, so you should drink at least 2 litres of water a day.

Have you ever been sitting around and you can hear your stomach rumbling? You think you're a little hungry so you go and eat a snack? Well if you drink water you can curb this feeling. As often you are not hungry but dehydrated.

Another great benefit of drinking ice water is that the more water you drink the less water your body will hold, therefor making you look leaner and less bloated.

2. Diet drinks

Now I'm not saying to go out and drink diet sodas if you don't drink full sugared drinks. But if you do tend to drink cola or sugary drinks then switching to diet drinks will save you hundred of calories a day. Of course if you don't drink them then you are probably better off. In my experience when I'm dieting I like to have a glass of diet fizzy pop now and again because it makes me feel like I'm getting something sugary when in fact I'm not.

3. Green tea

People have used green tea for years. Green tea is said to contain anti oxidants that flush out all the bad toxins in your body. From a weight loss perspective green tea is said to speed up the bodies metabolism and drinking a few cups a day could cause your body to burn up to 35% more calories. Now I don't believe this number to be true, 35% seems like a lot, and like many dieting claims I would take this number with a pinch of salt.

However there have been many studies carried out on green tea and many of them have reported that it does in fact boost your metabolism which will help to burn more calories. If you're looking for a weight loss drink that has health benefits and causes you to lose weight then I would recommend trying green tea, myself however I'm not a fan of it. It is not to my taste and I haven't seen any weight loss effects when I have taken it in the past.

4. Whey Protein

Taking whey protein alone will not help you lose weight, it will keep you feeling fuller for longer and it will also aid you in keeping as much muscle as possible when dieting. This should be an aim for everyone when dieting, quite often I find people who diet don't know what they are doing and end up losing fat and muscle. This leads them to not be happy with the end result because they simply end up skinny fat.

If you're tracking your calories, then adding whey protein to your diet is a great way of getting in enough protein without having to break the bank. Whey protein is cheaper than the food equivalent. I do recommend getting a good branded protein so that you are actually getting the protein amounts advertised on the packaging.

5. Coffee

Coffee is a great drink to lose weight as it suppresses your hunger and increases your metabolism. It will also provide you with enough energy to get through your hard workouts. Drinking too much coffee will cause you to be depend on it and will cause some nasty side effects. Personally I hate coffee, have never liked the smell or taste. I also believe it not to be healthy and anything that can speed up the rate in which your heart beats is not worth it to me.


Conclusion

There are some great drinks out there which can help you lose weight, but in my opinion the best way to lose weight is to make some lifestyle changes. If you liked this article and want more fat loss tips then click here to download your free 50 fat loss tips to make you thin book.

Article Source: http://EzineArticles.com/expert/Michael_Smalling/2169774

How to Build Muscle Without Gaining Body Fat

Building muscles without gaining fat mass is not the easiest task in bodybuilding, but it can definitely be done.

There are several factors that can influence this process:

Level of training

Diet

Cardio

Age

Level of training

People that are beginners in training usually have the capacity of building easier muscles than accumulating fat mass. This is due to the fact that when you are a beginner your body needs to do many adaptations in order for it to face the future trainings. So it will consume a lot of energy do these adaptations.

These adaptations usually are things like: increasing muscle size, strengthening tendons, strengthening ligaments, strengthening bones and improving some functions. All these things will need calories that the body will take from the fat deposits.

On the other hand a person that is advanced in training, for example 3-4 years, usually will build muscle mass and fat tissue at the same rate, if the diet and training are not adjusted accordingly.

Calories

In order for someone to build muscles without gaining fat is important to know his maintenance calories.

The maintenance calories are basically the amount of calories that someone can eat without gaining weight. A method through which you can find your maintenance calories is to eat every day the same amount of calories and see if you gain, lose or stall in weight. If you gain weight you reduce them with 200-500 calories, if you lose weight you have to increase them with 200-500, but if you stall you found your maintenance weight.

Keep in mind that you have to eat the same amount of calories for 1 week to draw conclusions.

Diet composition

To build muscles without fat gains you also have to have a diet that is based on foods rich in proteins and low in other macronutrients..

The diet composition can look something like this: 25-30% proteins, 20-30 carbohydrates and the rest percents fats.

A trick which you can do to keep fat accumulation away, is to eat carbohydrates like in the above example in the training days and in the off days to reduce them to about 100-150 grams max per day.

Cardio

Cardio is a tool that can help you burn some extra calories in order for you to reach your maintenance levels. Depending how you use it, cardio can have a good or a bad impact on your muscle gains.

The best thing to do if you need to burn some calories is to do low intensity cardio, mainly a fast walk.

The duration of cardio will depend of your needs, for example with 10 minutes of low intensity cardio you can burn around 100 calories. So, if you need to burn 500 calories in a day, you will have to do around 40-50 minutes of cardio.

Usually, if you do the cardio on a treadmill it will show you how much calories your burned.

Age

This last factor can have an important impact when it comes to building muscles without gaining fat, mainly because with the passing of years the body's metabolism decreases in its activity, usually with 10% at every 10 years.

A younger person will build lean muscles easier, than a person that let's say is 40 years old. At this age you must be very careful about every factor that can influence fat gain.

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Article Source: http://EzineArticles.com/expert/Matt_Twaddell/1161279

Muscle Gaining Secrets

Are you interested in building your muscles in a convenient way? However, building muscles is not an easy thing like you dream. You need to dedicate a lot of time as well as effort throughout the entire muscle building process. In addition, you need to be equipped with a good guide on how to go through the crucial steps of building muscles. If you are looking for such a guide, Jason Ferruggia's Muscle Gaining Secrets is the best product available in the market.

Review

Through Muscle Gaining Secrets, Jason Ferruggia has provided some excellent tips on building muscles in an effective manner. I decided to give this product a try after reading the content mentioned in their official website. According to the description, this is a complete presentation of building muscles. The best thing about Muscle Gaining Secrets is that it is based on all natural methods. You can follow the instructions without any hesitation since they are not in a position to bring any negative side effects.

I have been following Muscle Gaining Secrets for about two consecutive years. I am highly impressed with the results and that's what motivated me to write this review. Over the past two years, I began to notice some specific changes in my body. Before I purchased this product, I thought muscle growth can only take place at the gym. However, this guide shows that it happens wherever you go even while showering or at the dinner table. I just followed the steps mentioned by Jason in the program and they had the potential to deliver impressive results.

Jason Ferrugia - Neck Training

I was fortunate enough to get muscle training from the best instructor, i.e. Muscle Gaining Secrets. According to this guide, body weight exercises play a major role behind building your muscles in a safe and fast way. I had to start the training program with body weight exercises since my entire body was out of shape. I was able to learn the proper usage of body weight exercises and use them for the muscle development process.

Any person can keep his muscles healthy and tight by following what Jason has mentioned in Muscle Gaining Secrets. For example, he will ask you to rest for more than 30 seconds between sets. It plays a major role behind speeding up your metabolism, which eliminate extra fat. In addition, he has mentioned a lot about taking a rest in between exercises. Rest is important to rebuild and repair your muscles, but you need to rest in a proper manner. You should not rest for longer than three days and it needs to be synchronized with exercises.

To summarize, Muscle Gaining Secrets can be considered as an amazing muscle building program that has the ability to deliver effective results. You just need to follow the steps mentioned in it and you will definitely end up with amazing results.


Article Source: http://EzineArticles.com/expert/Tay_Ee_Siang_Roy/2081534

Add 15 Pounds Of Muscle In 7 Days

While honesty is a virtue, in the world of "muscle-building and fat loss" it is a lost commodity.

After 38 years in the world of bodybuilding, I can honestly say there is more B.S. floating around now than ever before. In fact, I would put most of the building muscle info I see on the internet right up there with UFO abductions, Big Foot and "honest politicians".

You see, there is a correlation between building the body and the tendency to embellish or manipulate the truth, like my headline, many of the claims and so-called "Newly Discovered" training methods, diets and supplements are nothing more than P.T. Barnum gimmicks! Google search "P.T. Barnum" if you don't know idea who he was.

Myth: Awesome gains can be made with little "easy" effort if you have the right program and supplements.

No, No and NO! As someone who has tried just about every supplement, diet and training program, I can tell you that it takes hard work, dedication and a particular diet and training program to reach your goals.

Myth: Bigger is better.

Wrong. I kept backing out of entering my first contest because I kept telling myself "I was not big enough". When once again backing out of the prized contest I wanted to win because of the same old excuse, my girlfriend said I would never compete because I would never think "I was big enough". The comment cut to my heart. I decided to compete. I bested guys who were 20 and 30 pounds heavier than me. I won because I was much more defined and polished, not because of size.

Myth: The best looking guys and girls train 2-3 hours a day, 5-7 days a week.

No they do not. Over-training will not, cannot result in muscle gains. It is impossible to "over-train" and make muscle gains.

Myth: He, She, said they are natural and do not use steroids.

BULL! Let me tell you something. More people now than ever before are using Human Growth Hormone and Testosterone. These are not considered "anabolic steroids" so if they claim not to be using steroids they are in essence, not lying. They do not want to admit the drug use because they think everyone will discount the hard work and diet they follow. Truth is without the drugs they could not have maintained the hard work and strict diet because they would have over-trained and under-feed their body. They would have actually lost muscle, not gained muscle.

Fact:

The human body is limited to the amount of muscle it can build in a given period of time. Age, health, gender, ability and a host of other human biological factors dictate the ability for muscle growth and fat loss.

To Build Muscle You Need To Follow These Guidelines:

1. Train hard and heavy with a weight lifting program that is sound and based in the principal's of progressive weight resistance. Do not mistake "hard training" with 'progressive training". Many trainee's do endless sets and reps and believe that is hard training. That kind of hard training will lead to muscle and central nervous system fatigue. The body will burn out and actually lose muscle.

2. Follow a healthy and nutrient based diet. Make sure you eat a variety of foods that contain all the macro and micro nutrients you need for building muscle that will be bigger and stronger and not shrink up after a week of not training.

3. Sleep is when the body actually repairs and creates new growth. Robbing your body of sleep is like planting a row of corn in the shadow of a tree. It will never grow to its fullest potential.

Train hard, eat hearty and sleep well!


"FREE" Bodybuilding Diet And Workout Course at... http://Www.MiloBodyBuilding.Com Build muscle and lose fat without harmful drugs. By Dan Przyojski - Mr. Toledo - Masters Mr. Michigan Bodybuilding Champion. N.F.P.T. Certified Professional Trainer.

Article Source: http://EzineArticles.com/expert/Dan_Przyojski/1502675