Weight_Loss akeger | 22 Jun 2008
The Best Weight Loss Exercise Interval Training
If you have read my article called Exercise: Essential, then you can
skip down to the next section, called How to do Interval Training. Read on if you need a reminder of the basic principles of exercise for weight loss. Skip to the bottom to find a link to the whole article on Exercise.
Aerobic exercise is fat burning exercise. As you do some activity using large
muscles (legs, especially) that raises your heart rate but still allows you to breathe
normally, your body will burn fat with the oxygen you’re breathing. However, your
body will only burn blood-sugar at first, because it’s easily available. So, to get to
the fat-burning stage, you have to exercise for at least 20 minutes, preferably 30
minutes or more. Walking and bicycling at a gentle pace are examples of aerobic
activities. Read more in my article on Aerobics.
Anaerobic exercises are high-intensity exercises that get your muscles working
hard, and you will have trouble breathing. The word “anaerobic” means “without air”,
meaning that you will be breathing fast, but still not getting enough oxygen to
properly fuel your muscles. This leads to muscle strengthening, but it also means
that you’re burning blood-sugar only, not fat, and you end up with lactic acid that
will make your muscles feel like they’re burning. Weight training and sprinting are
anaerobic activities.
You can keep doing aerobic exercise longer than anaerobic exercise, and you’ll burn
about equal amounts of calories overall doing either. Aerobic exercise burns those
calories from fat during the exercise. Anaerobic exercise only burns blood-sugar,
but burns a lot of fat later (the rest of the day) to replace the energy. Is it possible to
combine the two, so that you can burn fat while exercising, and keep burning the
rest of the day? Yes, with Interval Training.
How to do Interval Training
The “intervals” in Interval Training are alternating periods of high-intensity exercise
with low-intensity rest periods. This allows a person to keep exercising for at least
30 minutes to kick in the effects of aerobic activity, but it is also intense enough to
strengthen the heart and provide the long-term fat burning of high-intensity
exercise. The idea is simple, but ingenious, and amazingly effective.
You can do interval training using a time-measure or a distance-measure. If you
prefer to run indoors in a gym’s track, then there is probably a clock to watch while
running, so time would be more convenient to keep track. If you prefer to train
outdoors, it may be inconvenient to look at your watch every few seconds, so going
by distance will probably be easier. If you use time, you should run as fast as you
can for one full minute, then walk for two minutes. After that, run again for one
more minute and rest by walking for two minutes. Keep repeating this three-minute
cycle until 30 minutes have elapsed overall. If you prefer to chart distance, you will
want to run about a half-mile, then walk for one-quarter mile, and keep alternating
that.
Benefits of Interval Training
World-class athletes already know that Interval Training is the best way to improve
almost every aspect of running performance. The fist effect is that high-intensity leg
exercise, like running, will make your legs stronger. That means more muscle mass,
and each gram of new muscle will burn that much more fat every minute of every
day. The second effect of high-intensity training is what people call “cardio”. That’s
short for cardio-vascular training, meaning that your heart as a muscle will grow
stronger. This will prevent many forms of heart disease, as well as improving
circulation, which has benefits for many aspects of life.
The most important benefit of Interval Training is that it is the single best way to
improve your VO2-Max. That is the volume (V) of oxygen (O2) that you take with
your deepest breath (max). VO2-max is the best measure of fitness and endurance.
Increasing your VO2-max with interval training will give you greater endurance for
everything you do, and the higher your VO2-max, the less you will feel that heat or
pressure on your lungs when you exercise. Believe me, after interval training for a
week, you will know without a fancy test that your VO2-max is improving, and soon
you’ll feel the improvement with every training session. It’s a great feeling.
Improving Intervals
Drink a little water during every rest period. If you forget your water bottle one day,
you will definately notice that you cannot run as fast or as long. The difference is
really remarkable.
Using the time method is better than distance to keep yourself honest, because as
you get faster, your half-mile will turn out to take less and less time. So, to keep
improving your performance, and keep losing weight, you should either get a
stopwatch, or else keep making your running intervals farther and farther (to make
sure they still last a whole minute).
As your VO2-max increases, you may be tempted to make your workouts last longer
overall, or to make the high-intensity periods last longer. You should do neither of
these things. Your goal should be to keep intervals of 1-minute of running
separated by 2-minutes of walking, and keep increasing the intensity of each
running interval. If you make every interval a sprint for one full minute, and keep
that up for 40 minutes, you are already a superhero. Longer workouts risk
breakdown of tissues and a high burden on your kidneys and other organs. And if
you make each interval longer, you may not be pushing your speed the most you
can, which is where the benefits are.
At the other end of the scale, if you’re just starting interval training, go easy. Too
many men start off too fast and burn themselves out within 10 minutes. That will
not benefit you. Warm up with a fast walk or a gentle jog for 10 minutes or so.
Then, try your first interval. It should be for one full minute, but just try for a pace a
little faster than a jog. Then walk for two minutes. For your next interval, just try to
maintain that fast jog pace for another full minute. Then walk again for two
minutes. Don’t sit down or stop if you can avoid it, keep walking to recover. On your
third interval, try just a little faster. If you can’t make it for the full minute, you have
just found out where your zone is. The key isn’t to try to sprint right away and only
be able to go for 20 seconds. You have to do the full minute at a constant pace, as
fast as you can sustain for one whole minute. I guarantee that it will be pretty slow
your first time. But try it again the next day, and you will be better. By the end of
two weeks, you’ll be amazed how much more fit you’ve become. I promise.
If you don’t think you’re up for Interval Training yet, read my article on href="http://www.weightlessproducts.com/free-weight-loss-articles/exercise.html">Exercise which you can find on the Mr. Weightless Site.
David “Mr. Weightless” McCormick is the founder of Weightless Products, the best
weight loss plan online. In his series of articles, he covers everything every man
needs to know to lose weight fast and keep burning fat. There are no banners, no
pop-up ads, no need to sign up, all articles are available in full for FREE. Wait Less
for Weight Loss, visit the best
weight loss program for men today!
Weight_Loss akeger | 21 Jun 2008
How Do You Shed Your Body Fat and Build LEAN MUSCLE Ground Breaking Research
Every day our bodies build and rebuild close to 3 billion cells and many of the raw materials used to achieve this are found only in dietary proteins. Protein is made up of amino acids, the building blocks of muscle. When we exercise muscle tissue is broken down. The body then requires more protein in order to repair the damage. Now is the time to ask yourself, “How much protein do I get in my diet?” For the average woman the answer is “Not enough!”
There are other benefits to consuming protein as well. A high protein diet has been shown to increase thermogenesis - fat burning activity in the body. Consuming a protein meal also has the ability to increase one’s metabolic rate up to 25-30% compared to a carbohydrate meal that increased the metabolic rate only 4%. If we don’t get enough dietary protein from the foods we eat, our metabolism slows to a turtles pace. As well, protein contains an enzyme that acts as an appetite suppressant, while carbohydrates actually increase your appetite.
Even if you do get enough in your diet, another consideration is the bioavailability of the protein you are consuming. Mother’s milk contains the only “perfect protein”. All other proteins are rated on a scale of how well they are digested in the body. Meat including chicken, beef and fish are quite high on the scale but for most women we don’t get nearly enough in our diet in order to get optimal effects for tissue repair. Women tend to eat more veges and fruit than men but, unfortunately, most plant based dietary proteins (other than soy) are rated very low. Therefore if you are a pure vegetarian you will have a difficult time repairing and building muscle.
One way to ensure we receive enough protein is by supplying the body with a protein supplement. The most easily digested one’s are whey, egg and soy. While all are excellent sources of protein, there are many extra benefits that women can receive by choosing soy protein.
Much research has been done in recent years that has unveiled the astounding health benefits of soy. Soya beans are cholesterol free, rich in fibre, vitamin E and omega 3 fatty acids. Soy is a high quality protein that contains isoflavones (natural phytoestrogens). These isoflavones have been found to give heart and bone protection, relief from menopausal symptoms and protection from breast and endometrial cancers. Soy has the abiltiy to reduce harmful free radicals, build quality muscle, help speed up metabolism, and supply valuable calcium, folic acid and iron. It also lowers bad cholesterol and increases good cholesterol. The FDA has even added it to it’s list of health promoting foods.
There is still ongoing research to determine the ideal amount of daily soy to receive optimal benefits. Cultures who have a high soy intake receive approximately 50-100mg per day of soy isoflavones. Therefore, the amount of isoflavones is important when choosing a supplement.
There are times when soy is not the ideal protein choice. Pregnant and lactating women should choose a whey protein supplement until more conclusive studies are performed with regards to soy’s effect on the baby’s development.
If you would like to know more about how we can help you to achieve your weight loss/management or health goals, please log onto my website http://trimtheweight.org/?refid=ezmem1-35055
We have the most simple and effective way to help you hit your targets and stay there. 100% all natural, safe for absolutely anyone to use, young or old, children, teens and even pregnant ladies. You may request an obligation, free consultation to find out more.
Tags: body building, fat loss, health supplements, lose wieght, natural weight loss, protein, weight loss dietsWeight_Loss akeger | 20 Jun 2008
The Top Rated Diet
Am I on the ‘Top Diet’?
What exactly is the top diet? Is it the newest fad diet? Is it the one that has been around for the longest? Is it the most expensive diet? If so, I could probably invent something.
All that I really have to do is focus on fats, carbs, protein, or calories. I have as good a chance as any that if you were to choose any of those that you’d probably lose some weight. Hey I have an idea. How about a low water diet. I guarantee that will work.
Think about it, If you were to limit your water, or eliminate it altogether, I guarantee that you would lose weight. (For those of you who are thinking about it, that was a joke.) Do NOT try this at home! To continue on… If we were to eliminate water our bodies would have no choice but to lose weight right? We might die but it was a success. And in this day and age that is all that matters. There probably is a top diet. My guess is that it would be eating right, exercising daily, and adding some supplements to your diet. Or I could say the new Low Water diet, Lose up to 25 lbs. in 10 days guaranteed, or your money back.
I wouldn’t have to worry about any returns if they are dead right. The point I am getting at is I think that the more outlandish the claim some of these companies make the more people want them to work. I’d love to lose 25 lbs or even gain 25 lbs of muscle in a month for that matter. Yes through proper diet and a little bit of science anyone can lose weight and or gain muscle if you want. I’ve had clients do both. I have had people lose 6 pounds in a week. Rare but it does happen. You get out of it what you put into it.
I could probably lose weight on any diet. But losing weight is only half of the battle.
Have you ever seen someone who has had surgery for weight loss? Yes they are now carrying around less weight, however look at their skin. It sorta just hangs there.
Beyond all of that did we eliminate the problem? NO. What you need is a set of rules to follow. Did you ever meet the employee who really isn’t any good unless he or she is told what to do? I have. This is sorta the same thing. If I don’t have any background in a particular subject, i’m gonna find a book and listen to their advice. So in order to successfully battle weight gain you need some knowledge. You need a solution to the problem. For a more in depth look at the solution to weight gain, and dieting, feel free to visit my web page at http://www.thermoloss3-diet.com
So again if you have surgery you simply removed the effect. What about the cause. How are you going to handle this same problem next time? Knowledge is about fixing the problem and more importantly the cause of that problem.
I recently ran into an old friend of mine. His wife was very curious about the book that I wrote since it dealt with rules to weight loss. I told her let me give you a copy of the book.
Now I outlined a few chapters of the book and I said if there is anything in this book that I want you to remember and incorporate into your workouts, follow these. She finished the book in about one week.
I ran into her about 2 1/2 weeks later. By that time she had already lost 3 1/2 pounds.
You say not bad. But did I mention that she was in her sixties! Now it took her a week to finish the book and she immediately put these fat loss secrets to work and within a week and a half, she lost 3 1/2 pounds. Yes our metabolism does slow down around the age of 30. But if you listen to what science has taught us anyone can lose weight. If that is what you commit yourself to do. There are more articles on the do’s and don’t of healthy eating. If you would are interested please click here now http://www.thermoloss3-diet.com
Joshua Carson is an author and freelance writer whose 14 years experience enables him to get to the point in a candid manor…
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Tags: best weight loss supplements, diet, diet help, top diet, weight loss, weight loss help, Weight Loss tips