Years ago I found myself weighing 250 pounds, constantly squeezing rolls of fat on my stomach, and just all around unhappy with myself in the mirror. Personally, I know what it feels like to suck your stomach in and wonder what it would be like to be shredded. Now, my job as a fat loss and fitness expert allows me to use my empathy and knowledge to train numerous clients and help them achieve unbelievable success in reaching their target body in my boot camps. It takes a lot of work and a lot of training. It has been proven again and again, the best training program for fat loss and lean muscle gain activates as many muscle groups of the total body in the shortest amount of time. While interval training is hands down the best protocol to use during an exercise session to build muscle and lose fat, compound movements efficiently provide total body workouts and give you an amazing boom for your buck in a single exercise.
Compound movements or combination lifts combine two or more movements performed uninterrupted and in succession into one exercise. For example, take two familiar exercises. The squat, which is notorious for its fat blasting and lean muscle packing effects. Now throw in an overhead press and the squat/press compound includes even more of your total body and becomes downright merciless. Simply put, compound movements explosively burn fat and build lean muscle because they activate more muscle in a shorter amount of time. Prioritize your personal workouts with compound movements like these instead of single joint exercises to supposedly "isolate a muscle" and your good to go. Remember this Power Body Reaction:
↑Muscles Involved�"(↑Calories Burnt + ↑Muscle-Building Stimulus )�"↑Fat Lost + ↑Muscle Gain
Confession time. I have a love-hate relationship with exercises like this. Love because of the ridiculous results they provide for fat loss, muscle building, and conditioning. Hate because they turn on that voice in my head saying, "Do you really need to do this?" and wondering whether I'm laying in a pool of sweat or tears every time.
By now your saying "Get on with it. I'm sold. What are these crazy exercises I need to be doing right now!?" Let's lift veil of suspense. Here is my official top 10 list of favorite exercises in the world for fat loss and lean muscle gain (in no particular order):
Exercise 1 - Power Clean + Thruster Combo - Kettlebells, Dumbbells, Bands, or Sandbags
Exercise 2 - The Swing - Kettlebells, Dumbbells, Med Balls, or Sandbags
Exercise 3 - Alternating Lunge + Curl to Press
Exercise 4 - Mountain Climber Push-ups - Valslide or Bodyweight
Exercise 5 - Woodchopper - Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise 6 - Kettlebell or Dumbbell Snatches
Exercise 7 - Turkish Get-Up + One-Arm Dumbbell Chest Press
Exercise 8 - Burpee with Overhead Press
Exercise 9 - Med Ball Snatch-Slam Combo
Exercise 10 - Single-Leg RDL + Row - Kettlebell or Dumbbell
Use my advice jack up your training by introducing these 10 powerful compound exercises we use in my boot camps to work the total body. You are guaranteed better results in less time by consistently employing these movements into your workouts. Of course it's ultimately up to you to do what it takes to take your training and your body to the next level!
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Lou Kristopher, CSCS, RKC is a Walnut Creek personal trainer and body transformation expert who helps his many clients discover their best shape ever by burning pounds of unwanted body fat and gaining muscle using cutting edge training techniques. Qualify for a free 1-week trial at Power Body Boot Camps by visiting www.totalpowerfitness.com.
For more information click here
Sunday, December 11, 2011
Importance of Hydration Especially During Workouts
An essential component of a fitness lifestyle is hydration.We require require water to transport vitamins and minerals throughout our body. Hydration also ensures the bodt doesn't over heat. Needless to say drinking water is a key to a successful workout.
Adequate water intake plays a major role in how women feel during and after the exercises. It is also important for the training performance and the overall safety during exercise. No mater whether the workout is aerobic or anaerobic one, such as in Women's Fitness Bootcamp's strength workouts' It's essential to consume water while on breaks to avoid dehydration.
Dehydration might happen when water intake is insufficient during intensive workouts. Due to the intensity of the exercises, trainees tend to quickly loose body weight through sweating, which drops the blood volume and might cause the heart to work harder pumping blood. In a sever cases, dehydration might include other symptoms, such as dizziness, muscle cramps, and fatigue. To avoid that, women must remember to drink a lot during and after the workout session, and not to do it only when they are thirsty. Often the workout is too intensive to get that feeling of thirst, so at Women's Fitness Bootcamp women have hydration timeouts to ensure proper hydration.
So how will one know she's adequately hydrated during the workout or afterwards? Doctors say there's several ways. For instance weighting yourself before and after the workout. There should be no drastic change in weight right after the workout' so less weight will indicate insufficient hydration. Such measurements of body weight before and after workout is also very useful for measuring the sweat rates and for customized fluid replacement programs. Apart from drinking water, consumption of drinks containing electrolytes and carbohydrates can also help maintain fluid electrolyte balance and boost the exercise performance. Another way is too monitor the urine color, usually after training. Women can check on their color. If it's light colored, it means the dilution is fine and hydration is also in control; if it's dark colored, women might not be properly hydrated and will need to compensate it by drinking! A good practice to follow is to drink about 15-20 fl oz, 2-3 hours before exercise, and drink 8-10 fl oz every 10-15 minuets during exercise. After the workout, a good practice would be to weight oneself and replenish weight losses if necessary. Drinking 20-24 fl oz water for every 1 lb lost, is the most effective water intake
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Discover how to lose fat from problem areas fast and safely. Find out how Women of all fitness levels are losing tons of inches fast ans safely. Login here http://www.walnutwomensfitnessbootcamp.com
For more information click here
Adequate water intake plays a major role in how women feel during and after the exercises. It is also important for the training performance and the overall safety during exercise. No mater whether the workout is aerobic or anaerobic one, such as in Women's Fitness Bootcamp's strength workouts' It's essential to consume water while on breaks to avoid dehydration.
Dehydration might happen when water intake is insufficient during intensive workouts. Due to the intensity of the exercises, trainees tend to quickly loose body weight through sweating, which drops the blood volume and might cause the heart to work harder pumping blood. In a sever cases, dehydration might include other symptoms, such as dizziness, muscle cramps, and fatigue. To avoid that, women must remember to drink a lot during and after the workout session, and not to do it only when they are thirsty. Often the workout is too intensive to get that feeling of thirst, so at Women's Fitness Bootcamp women have hydration timeouts to ensure proper hydration.
So how will one know she's adequately hydrated during the workout or afterwards? Doctors say there's several ways. For instance weighting yourself before and after the workout. There should be no drastic change in weight right after the workout' so less weight will indicate insufficient hydration. Such measurements of body weight before and after workout is also very useful for measuring the sweat rates and for customized fluid replacement programs. Apart from drinking water, consumption of drinks containing electrolytes and carbohydrates can also help maintain fluid electrolyte balance and boost the exercise performance. Another way is too monitor the urine color, usually after training. Women can check on their color. If it's light colored, it means the dilution is fine and hydration is also in control; if it's dark colored, women might not be properly hydrated and will need to compensate it by drinking! A good practice to follow is to drink about 15-20 fl oz, 2-3 hours before exercise, and drink 8-10 fl oz every 10-15 minuets during exercise. After the workout, a good practice would be to weight oneself and replenish weight losses if necessary. Drinking 20-24 fl oz water for every 1 lb lost, is the most effective water intake
------
Discover how to lose fat from problem areas fast and safely. Find out how Women of all fitness levels are losing tons of inches fast ans safely. Login here http://www.walnutwomensfitnessbootcamp.com
For more information click here
Treadmill Workouts – Creative Treadmill Walking and Running Routines
The treadmill is one of the oldest at home workout machines around. Despite how long it has been in existence, it remains one of the best selling pieces of fitness equipment on today's market. Elliptical trainers, exercise bikes, and rowing machines have all found their own following in the at home fitness industry but none have been able to dethrone the treadmill. Why?
One big reason is because treadmill workouts are wonderfully simple. Treadmill walking or running is just like normal walking or running and takes no added skill or coordination. Another reason is that few workouts provide the user with more benefits than treadmill workouts. Because of recent technological advances, users can now get very creative with how they run a workout. Below are some examples.
1) Decline. Many newer treadmill models now come with a decline setting. You can simulate running down hill at a 3-5% decline. This is great for working a completely different muscle group in your legs. It's also great for extending the time of your workout because you can sort of catch your breath while still running.
2) Interval training. There is a lot of evidence that interval training burns more calories than regular workouts. What is interval training? It's switching between regular paced running or walking, and sprinting. This causes your heart rate to raise higher than it would from evenly paced exercise, thus causing your body to burn more calories. A treadmill allows you to increase and decrease your speed, and incline level to accomplish this.
3) Customized workouts. Many newer models come with pre-programmed workouts designed to give you the greatest benefits, and keep you entertained with a purpose, race, or goal to work for. They can be very motivating and can sometimes be the difference between working out or not, on days that you need a little motivation.
For more information click here
One big reason is because treadmill workouts are wonderfully simple. Treadmill walking or running is just like normal walking or running and takes no added skill or coordination. Another reason is that few workouts provide the user with more benefits than treadmill workouts. Because of recent technological advances, users can now get very creative with how they run a workout. Below are some examples.
1) Decline. Many newer treadmill models now come with a decline setting. You can simulate running down hill at a 3-5% decline. This is great for working a completely different muscle group in your legs. It's also great for extending the time of your workout because you can sort of catch your breath while still running.
2) Interval training. There is a lot of evidence that interval training burns more calories than regular workouts. What is interval training? It's switching between regular paced running or walking, and sprinting. This causes your heart rate to raise higher than it would from evenly paced exercise, thus causing your body to burn more calories. A treadmill allows you to increase and decrease your speed, and incline level to accomplish this.
3) Customized workouts. Many newer models come with pre-programmed workouts designed to give you the greatest benefits, and keep you entertained with a purpose, race, or goal to work for. They can be very motivating and can sometimes be the difference between working out or not, on days that you need a little motivation.
For more information click here
Saturday, December 10, 2011
Jane Fondas Workouts and Books
Working to keep yourself moving is part of Jane Fonda's Primetime new exercise videos. She has done a lot or research about people and how they age. She has concluded that the old saying "use it or lose it" is just a true now as when first said. Below is a list of some of her dvds and some of her books and a few of her movies on dvd.
Friday, November 4, 2011
Health Benefits of Eating Oranges
Copyright (c) 2009 Barry Lycka
Oranges have been a source of nutrition for many years. With the many people interested in improving their health, oranges have moved to the front of the line of health. There are many health benefits of oranges that are interesting to a lot of people these days.
Oranges are a big source of many nutrients that can help you to stay healthy. Some health benefits of oranges that help out our bodies whenever we eat one are:
1. Vitamin C- Oranges have a lot of vitamin C that helps prevent a wide variety of conditions. From the common cold to indigestion, the vitamin C helps with lowering a lot of chances to catching them. Oranges help with that mostly through the amounts of vitamin C levels. When you are conscience of your health and take vitamin C, you can prevent a lot of harmful things that can happen to your body.
2. Fiber- This is one of the most important aspect to the contents of the orange. Having the right amounts of fibers in your diet can help you with reducing your blood pressure. When you have lower blood pressure, you can prevent harmful diseases like diabetes. Fiber in your diet is very important if you are going to stay healthy for most of your life. If you are not thinking of eating oranges often, you are in danger of getting a lot of diseases.
3. Nutrients- Along with the vitamin C and fiber added to your diet, nutrients are important to have as well. Since vitamin C and fiber are considered nutrients, that is the first step to getting the nutrients you need. But there are others that are not seen. Micro-nutrients are in every bite and offer your body the strength it needs for the duties of the day. When you have nutrients in your body, you can do a lot more during the day than you would without the energy that you get from eating oranges.
There are some people who cannot eat oranges at certain times. For asthmatic people, eating an orange during an asthma attack is not a good source of Vitamin C to calm you down. There are many health benefits of oranges that will benefit you later in your life. Having oranges is a healthy treat if you are looking for something to snack on. When you eat oranges, you benefit from the many nutrients and vitamins that are found in every bite. Thinking of your health is the number one priority that needs to be of interest to you. Be sure to check with your primary care physician before eating any oranges to be sure that you are not allergic to anything.
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On the internet, you drown in information but starve for knowledge. That's why I created LesTout.com, the number #1 source of Daily Life Advice. Hi, I'm Dr. Barry Lycka the president and founder of LesTout.com - and I encourage you to come and enjoy my site. It changes daily and is like a disneyland for the mind, a cornucopia of marvelous things. Let us help you live your life to the fullest. Feel free to use this article on your website, blog or newsletter (but please give us credit. It's copyright protected. And visit out the Health Channel for up to date advice
Oranges have been a source of nutrition for many years. With the many people interested in improving their health, oranges have moved to the front of the line of health. There are many health benefits of oranges that are interesting to a lot of people these days.
Oranges are a big source of many nutrients that can help you to stay healthy. Some health benefits of oranges that help out our bodies whenever we eat one are:
1. Vitamin C- Oranges have a lot of vitamin C that helps prevent a wide variety of conditions. From the common cold to indigestion, the vitamin C helps with lowering a lot of chances to catching them. Oranges help with that mostly through the amounts of vitamin C levels. When you are conscience of your health and take vitamin C, you can prevent a lot of harmful things that can happen to your body.
2. Fiber- This is one of the most important aspect to the contents of the orange. Having the right amounts of fibers in your diet can help you with reducing your blood pressure. When you have lower blood pressure, you can prevent harmful diseases like diabetes. Fiber in your diet is very important if you are going to stay healthy for most of your life. If you are not thinking of eating oranges often, you are in danger of getting a lot of diseases.
3. Nutrients- Along with the vitamin C and fiber added to your diet, nutrients are important to have as well. Since vitamin C and fiber are considered nutrients, that is the first step to getting the nutrients you need. But there are others that are not seen. Micro-nutrients are in every bite and offer your body the strength it needs for the duties of the day. When you have nutrients in your body, you can do a lot more during the day than you would without the energy that you get from eating oranges.
There are some people who cannot eat oranges at certain times. For asthmatic people, eating an orange during an asthma attack is not a good source of Vitamin C to calm you down. There are many health benefits of oranges that will benefit you later in your life. Having oranges is a healthy treat if you are looking for something to snack on. When you eat oranges, you benefit from the many nutrients and vitamins that are found in every bite. Thinking of your health is the number one priority that needs to be of interest to you. Be sure to check with your primary care physician before eating any oranges to be sure that you are not allergic to anything.
------
On the internet, you drown in information but starve for knowledge. That's why I created LesTout.com, the number #1 source of Daily Life Advice. Hi, I'm Dr. Barry Lycka the president and founder of LesTout.com - and I encourage you to come and enjoy my site. It changes daily and is like a disneyland for the mind, a cornucopia of marvelous things. Let us help you live your life to the fullest. Feel free to use this article on your website, blog or newsletter (but please give us credit. It's copyright protected. And visit out the Health Channel for up to date advice
Intermittent Fasting Tips: 7 Ways to Combat Hunger
Intermittent fasting - not eating for 16-36 hours a few times a week - is a safe, effective way to lose fat and improve health overall.
The wonderful thing is that after fasting several times, hunger greatly diminishes on your fasting days, often disappearing completely.
But if hunger is ever bothersome for you, particularly if you're new to intermittent fasting and going through the adaptation period, here are 7 tips that can help:
1. Try to avoid eating a high carbohydrate meal or snack right before you start your fast. Some people find that a high carb meal/snack stimulates hunger shortly afterward making it more challenging to continue with the fast. A meal/snack that emphasizes protein is a better choice.
2. Keep busy. The more you do things that distract you from thinking about food, the better. Many people eat when they are bored or because they are conditioned to eat based on what time it is, so if that describes you, be aware of it and try to do something that interests you so you won't be swayed by old habits and conditioning.
3. Remind yourself that your body doesn't actually NEED food to function during a short-term fast. You are not in danger. Energy will be drawn from food that is still digesting during the the first part of your fast. When that runs out, energy will come from the fat stores on your body. No matter what size you are, you usually have enough fat reserves to safely draw from during a short-term fast.
4. Remind yourself that your body has been trained to expect food at certain times and in certain situations, so hunger may rev up at those times during the fast. Again, you don't NEED to eat, your body is just telling you that it 'expects' food. This will change the more you do intermittent fasting - the body will stop it's non-emergency grumbling.
5. Keep hydrated. Have your favorite non-calorie drinks on hand (water, black coffee, green tea, herbal tea, sugar free soda, etc)
6. Sip on drinks that contain caffeine (coffee, tea, sugar free cola) because caffeine helps to suppress appetite. It's important to consume the drinks slowly, over the course of the day, because if you take in too much caffeine in a short period you will probably have a dramatic energy drop later on which can stimulate appetite.
7. Exercise. It's very safe to exercise on a fasting day. If it's intense exercise (a sprint, for example) it will usually kill appetite for a while.
Sometimes people feel light-headed or get headaches when they're trying intermittent fasting the first few times. This isn't due to blood sugar dropping too low - that's a myth that studies and intermittent fasting enthusiasts have disproven countless times.
The feeling is likely because the body is burning it's own fat for fuel, which it rarely has to do when you're eating frequently and drawing on food for fuel. You may find that a brief burst of exercise works very well to combat this, giving you a nice boost in energy - the opposite of what you'd expect!
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For more FREE helpful fasting tips to get you started with intermittent fasting, visit http://www.intermittentfastingreview.com
The wonderful thing is that after fasting several times, hunger greatly diminishes on your fasting days, often disappearing completely.
But if hunger is ever bothersome for you, particularly if you're new to intermittent fasting and going through the adaptation period, here are 7 tips that can help:
1. Try to avoid eating a high carbohydrate meal or snack right before you start your fast. Some people find that a high carb meal/snack stimulates hunger shortly afterward making it more challenging to continue with the fast. A meal/snack that emphasizes protein is a better choice.
2. Keep busy. The more you do things that distract you from thinking about food, the better. Many people eat when they are bored or because they are conditioned to eat based on what time it is, so if that describes you, be aware of it and try to do something that interests you so you won't be swayed by old habits and conditioning.
3. Remind yourself that your body doesn't actually NEED food to function during a short-term fast. You are not in danger. Energy will be drawn from food that is still digesting during the the first part of your fast. When that runs out, energy will come from the fat stores on your body. No matter what size you are, you usually have enough fat reserves to safely draw from during a short-term fast.
4. Remind yourself that your body has been trained to expect food at certain times and in certain situations, so hunger may rev up at those times during the fast. Again, you don't NEED to eat, your body is just telling you that it 'expects' food. This will change the more you do intermittent fasting - the body will stop it's non-emergency grumbling.
5. Keep hydrated. Have your favorite non-calorie drinks on hand (water, black coffee, green tea, herbal tea, sugar free soda, etc)
6. Sip on drinks that contain caffeine (coffee, tea, sugar free cola) because caffeine helps to suppress appetite. It's important to consume the drinks slowly, over the course of the day, because if you take in too much caffeine in a short period you will probably have a dramatic energy drop later on which can stimulate appetite.
7. Exercise. It's very safe to exercise on a fasting day. If it's intense exercise (a sprint, for example) it will usually kill appetite for a while.
Sometimes people feel light-headed or get headaches when they're trying intermittent fasting the first few times. This isn't due to blood sugar dropping too low - that's a myth that studies and intermittent fasting enthusiasts have disproven countless times.
The feeling is likely because the body is burning it's own fat for fuel, which it rarely has to do when you're eating frequently and drawing on food for fuel. You may find that a brief burst of exercise works very well to combat this, giving you a nice boost in energy - the opposite of what you'd expect!
------
For more FREE helpful fasting tips to get you started with intermittent fasting, visit http://www.intermittentfastingreview.com
Juicing Benefits - Health And Wellness In A Completely Different Type
You may undoubtedly locate the positive aspects of juicing the ones of any age can make essentially the most of and you can find lots of them. In fact juicing positive aspects are quickly becoming the focal point of quite a few wholesome weight reduction programs and life styles. Youthful youngsters, teens, grownups and also the seniors can all benefit tremendously from juicing their quite own fruits and veggies each and every day. You are going to discover a good deal In the event you wish to discover much more concerning the benefits of juicing which you could expertise for in such a practice.
Possibly one of the most well-liked juicing positive aspects you may run into is getting the capability to strengthen your defence mechanisms. The reason is the fact that vegetables and fruits supply you with plenty of minerals and vitamins which will help the body defend it against several infections, ailments combined with other concerns. Truly taking in juice produced from vegetables and fruits every single day will support keep sickness away every day.
You may discover several benefits to juicing fresh fruits & veggies by over eating the whole food. By looking into developing juices from fruits and veggies the body has the capacity to rapidly assimilate and absorb all of the minerals, vitamins and dietary value the meals hold. Because it bypasses the digestion procedure that whole foods need. The adding nourishment to nutrition is really easily transported over the intestinal walls and into the bloodstream so that your body may use them immediately. One procedure of that is that numerous people prepare their veggies before eating them when really veggies and fruits are much more wholesome eaten raw.
Nutrition which is actually the answer to your metabolic process is located in fresh meals. They transform all what food you are ingesting into energy body tissues as a result increasing your rate of metabolism. This can support you to burn fat faster which really results in fat reduction.
Among the most popular factors behind juicing is that it could be tailored. You may produce quality recipes which are distinct to your preference & needs. Simply by understanding which nutrition is advantageous together with the remedy and cure for particular illnesses or trouble? You may make your own formulas based on necessary vitamin content, minerals and nutrition that you simply will undoubtedly demand. Throughout the creation of your personal formulas you have to record it in a simple to follow manual concerning how to tailor build your personal formulas.
It is not necessary to have anything fancy to be able to make use of in the advancement of Juicing Benefits. You need to simply choose a juicer which will perform best to your requirements after which invest in making yourself something tasty to eat each and every morning. You can decide on a variety of options.
Whether you have to slim down put on weight or just build muscle and lose some extra body fat among the best positive aspects of juicing is that you simply can achieve some of this by using daily fruits and vegetable juices. These juices help to provide you with wholesome nutrition which will assist you stay nourished until lunchtime they aid to curb any sugar cravings that keeps a particular person on track with a nutritious diet program plus they taste awesome too.
Arlie Marshall has been in the field of Juicing Benefits for a long time and maintains a website about Healthy Vegetable Recipes where you can get answers to the rest of your questions.
Possibly one of the most well-liked juicing positive aspects you may run into is getting the capability to strengthen your defence mechanisms. The reason is the fact that vegetables and fruits supply you with plenty of minerals and vitamins which will help the body defend it against several infections, ailments combined with other concerns. Truly taking in juice produced from vegetables and fruits every single day will support keep sickness away every day.
You may discover several benefits to juicing fresh fruits & veggies by over eating the whole food. By looking into developing juices from fruits and veggies the body has the capacity to rapidly assimilate and absorb all of the minerals, vitamins and dietary value the meals hold. Because it bypasses the digestion procedure that whole foods need. The adding nourishment to nutrition is really easily transported over the intestinal walls and into the bloodstream so that your body may use them immediately. One procedure of that is that numerous people prepare their veggies before eating them when really veggies and fruits are much more wholesome eaten raw.
Nutrition which is actually the answer to your metabolic process is located in fresh meals. They transform all what food you are ingesting into energy body tissues as a result increasing your rate of metabolism. This can support you to burn fat faster which really results in fat reduction.
Among the most popular factors behind juicing is that it could be tailored. You may produce quality recipes which are distinct to your preference & needs. Simply by understanding which nutrition is advantageous together with the remedy and cure for particular illnesses or trouble? You may make your own formulas based on necessary vitamin content, minerals and nutrition that you simply will undoubtedly demand. Throughout the creation of your personal formulas you have to record it in a simple to follow manual concerning how to tailor build your personal formulas.
It is not necessary to have anything fancy to be able to make use of in the advancement of Juicing Benefits. You need to simply choose a juicer which will perform best to your requirements after which invest in making yourself something tasty to eat each and every morning. You can decide on a variety of options.
Whether you have to slim down put on weight or just build muscle and lose some extra body fat among the best positive aspects of juicing is that you simply can achieve some of this by using daily fruits and vegetable juices. These juices help to provide you with wholesome nutrition which will assist you stay nourished until lunchtime they aid to curb any sugar cravings that keeps a particular person on track with a nutritious diet program plus they taste awesome too.
Arlie Marshall has been in the field of Juicing Benefits for a long time and maintains a website about Healthy Vegetable Recipes where you can get answers to the rest of your questions.
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