Categories
Fitness and Health

Choosing the Right Training Program

Choosing the Right Training Program

One of your key fitness goals should be to establish a consistent training regimen in order to maximize your outcomes. You’ll become more efficient once you’ve established a regimen that works for you, and tweaking your routine as you progress shouldn’t be too difficult.

The best part about having a program is that it’s there for you when you need it. Once your training schedule is set, you can easily change your schedule whenever you want.

One of the most important components of a training schedule is when you train. It doesn’t have to be a hard and fast rule that you train first thing in the morning, but it should be as consistent as possible. One of the reasons is that it’s easier to stay on schedule when you’re following a schedule, and this will save you a lot of time.

You don’t have to follow a strict schedule all the time, but you should try to stay on it for at least three days a week.

When you’re trying to stay on schedule, you should plan your workouts around each other. This will make your schedule a lot more flexible, and it will also allow you to workout with as much intensity as you need.

One of the best ways to manage your schedule is by switching up your routine on a regular basis. For example, you can try alternating cardio days. Doing cardio one day, and weight training the next. This will allow you to workout hard on one day and still have a restful day to relax and recover on the next.

Don’t be afraid to mix up your routine a bit. If you’re using weights, then add some resistance training. Doing cardio one day, and then weight training the next. Just be creative and don’t worry too much about what to do if you’re doing body weight exercises only. You can switch it up all you want, but if you’re doing weight training and cardio together, you’ll still burn a lot more fat if you do those together.

You should also be aware of the fact that you’re more likely to burn fat if you train on alternate days, rather than only one day. This is because training on alternate days will allow you to train harder, and still have a day of rest. Also, because the resistance training workouts will be done first, you won’t be able to get in your easy cardio workout until later in the week. This means that you’ll be able to burn the most fat in the 3 days following your resistance workout.

Don’t be afraid to train 2 days per week. If you want to burn the most fat and get in that lean mass building phase, then training 2 days per week is a good strategy for you. Again, if you’re following a strict pure fat loss program, then you should only be doing this.

Cardio = weight training

1 day of cardio, 1 day of weight training.

If you’re doing a pure fat loss program, then you shouldn’t be doing cardio, only weight training. If you’re following a more “finishing” style of program, then you should be doing more cardio, and less weight training.

The “finishing” style of program, this is fine if you’re just planning on training hard and finishing with a cardio workout. However, if you want to burn as much fat as possible, then you should be doing a mix of both cardio and weight training. And if you’re doing a more finishing style of program, then you should be doing more weight training, and less cardio.

I will take some time to discuss some issues regarding cardio and how much you can do to maximize fat loss.

First, lets look at the basics. We know you can do cardio, we know the minimum you can do is 30 minutes 3 times per week, and we know there is no maximum you can do for cardio. So lets look at some of the issues around the topic.

Why do we care?

The main reason we care about this topic is to maximize fat loss, and so far the best way to burn fat is to do shorter high intensity workouts. The problem is that when you do such a workout you burn large amounts of carbs (glycogen) and not nearly as much fat.

If you have lots of glycogen available and large amounts of fat, you can store fat for times when your body is leaner. If your body is fatier during times when you are leaner, you can store glycogen for times when you are less fat.

What’s wrong with that?

That’s bad fat burning logic. Remember the fat burning phase is only about burning the largest amount of fat possible at the lowest possible rate. If you store large amounts of glycogen during times when you are leaner and burn even more fat, your body will become leaner as well. Therefore your body will end up burning off fat at a higher rate even though you are doing cardio. So you have to balance these two forces.

Now lets look at the topic of the day. If you do such a high intensity workout you may end up with damaged glycogen stores. This can occur because of both genetic and diet related factors. This damages your glycogen and also makes your muscle and liver become more efficient at breaking down glycogen. The result is your glycogen will be depleted quicker than you can use it. Now you see why the ratio of carbs to fat in your diet is very important. Without enough proteins and complex carbohydrates in your diet, you may end up becoming insulin resistant. Which will cause your body to become less efficient at burning fat. Since the balance of carbs to protein to fats is not right, your body may become more insulin sensitive. This means your fat burning capability will decrease and your fat storage capability will increase.

These problems can be fixed by eating enough proteins, complex carbohydrates and fats. Eating these foods will help restore the amount of glycogen in your body. Which means you will burn fat at a faster rate and not nearly as quickly as before. So your body will become leaner while you become fitter. But more importantly, you will be able to recover faster from your high intensity workout. Also the balance of protein to fat is correct for optimal fat burning.

I hope you have enjoyed reading this. Hopefully it has made you look more closely at high intensity workouts and at the benefits of doing them

Categories
Fitness and Health

12 Effective Tips on Losing Belly Fat

12 Effective Tips on Losing Belly Fat

Belly fat is more than a nuisance that makes your clothes feel tight. It is seriously harmful. Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. Here are 12 effective tips to lose belly fat, backed by scientific studies.

1. Do not eat more than three meals.

This is because your stomach could hold too much food for too short a time. That excess fat can cause serious damage to your health. If you get a full stomach, don’t eat too much at once. Go on a diet and restrict your intake slightly to make sure the stomach stops holding excess fat.

2. The best time to eat is at regular intervals throughout the day.

It is better to eat small and regularly than to eat large and infrequently. This is because people with a full stomach eat more.


3. Eat regularly.

Since the stomach holds too much food for the time, a regular diet is essential. You need to eat at least once a day.

4. Don’t overdo on red meat.

This is because the red meat digests to much quickly. One or two large meals per day is better. Eat the red meat later in the day, not before going to bed. This is because your stomach is full by the time you fall asleep.

5. Eliminate dairy products.

This is because the calcium that the dairy products contain is dangerous for the kidneys. Drink skimmed milk only, or avoid it completely.

6. Do not overburden your stomach with foods.

If you push your stomach too much, it will absorb some of the excess fat. So cut back on the number of side dishes, rice, fried and fried foods etc.

7. Avoid drinking beverages with caffeine.

Its harmful to your health. It is also a diuretic and dehydrating. It is also an appetite depressant. Avoid taking sugar or sweeteners. This can also cause kidney problems. Drink tea and wine, which contain no artificial sweeteners.


8. Eat a healthy diet.

A healthy diet is not necessarily low in fats and calories. It is low in saturated fats and cholesterol, and high in fresh fruit and vegetables. A healthy diet also includes nuts, and dark chocolate.


9. Watch your salt intake.

Salt is a diuretic, and so can cause dehydration. It is also not good for the joints. But since the amount of salt you put in your food has an effect on your blood pressure, you should have the amount in your diet controlled. You can try drinking sea salt water. But you can also take the salt supplements.

10. Do not eat large meals.

If you eat large meals, you are storing fat in your system, and that too because you eat little. It is because eating little also accumulates fats in your system. Therefore, avoid too much food. Instead, eat smaller amounts of foods.

11. Get plenty of rest.

This is the best time to be getting the nutrients. You should sleep for at least 8 hours every day. This is also the best time for you to have nutrients that are required by your body. Get ample sleep is also important for others, as well. Others will also benefit from sleep. You should eat a healthy meal at least 30 minutes before going to sleep.

12. The best time for you to exercise is before the dinner time.

But you should not get a rush to exercise. It should be taken gently and gradually. You should do a complete set of exercises. You should avoid exercising if you are at work.


This list is based on the research of Dr. Joel Fuhrman, the creator of the 4:2:0 diet. This diet plan is based on the need to have high-quality carbs and fats in your diet. It is based on the work of an investigative study of a number of people, who found out that when they had the four healthy dietary components in their diet, they were able to burn up to 20% more fat and their cholesterol levels went down. The list includes the best foods to eat to get the right nutrients.

Categories
Fitness and Health

What You Should Do To Build Muscles And Burn Fat

What You Should Do To Build Muscles And Burn Fat

Muscles and bones grow stronger with regular exercise and physical activity. Many people think that an exercise program is something that only older adults should do. The fact is that most adults have the strength and stamina to work out with weights.

The first thing to know about working out with weights is that it is most likely going to hurt.

This is OK. It is the way exercise is supposed to feel. If you have exercised for a while, it might feel like a total shock. That’s OK, too. You need to adjust your expectations. Once you get used to it, it will not feel like as much of a shock anymore.

One of the keys to being able to work out is to learn how to build muscle.

The best way to learn how to build muscle is to do it at home. The goal is to be able to do a lot of repetitions with good form and intensity. You have to learn to learn how to do it well. This also applies to your workouts outdoors. If you can do about 10 repetitions of the last exercise without stopping or straining, you will be able to move on to the next workout.

The next step is to get a workout partner.

Having a workout partner will help you stay motivated. It can also help to keep you honest. If you have a workout partner that is trying to burn a lot of calories, you will be more likely to not stop to rest or stop to recover because your partner is making you do the exercises. If your workout partner is not burning a lot of calories, you will not worry about stopping because you know they won’t be able to keep up.

If you have not been exercising, you might want to start with light workouts.

Walking is a great way to start. It is simple and low impact on your joints and muscles. You can move on to jogging, swimming, and cycling after a while. These are more challenging exercises that are not for beginners. This is especially true if you have not exercised in a while, or if your fitness level is not where it should be. In the beginning, start with light workouts. You want to get the right amount of cardio, strength, and muscle work done to increase your fitness level. Don’t rush, make sure you get enough time and intensity into your workouts to get results. You can start doing cardiovascular exercises like running, walking, jogging, running in place, or cycling if you want to get more cardio. Strength training is also important for beginners. You should start by doing light weights for all major muscles, and build up from there. There is no rush for building muscle. You can also do the basics, the pushups, situps, and squats for strength. If you feel you need to, you can use the leg extension, the stability ball, or the dumbbells. You don’t have to spend money on all of these things.

If you don’t like to go to the gym and don’t have the time, find something else you can do to build muscles and burn calories.

If you have room in your schedule, you can do some dips, pull-ups, chin-ups, or even lunges if you have room in your schedule. Just make sure you do a workout before you go to bed. If you have no time, you can do standing pushups, or the old standby, jumping jacks. Whatever you choose, make sure you build your muscles up, and not out. If you don’t have time for any of the above, you can always jog or walk. Or you can do some quick squats and lunges to build muscle. Then you can do some sit-ups, crunches, or toe raises to build strength. Whatever you do, make sure you do something, before you go to bed.

After you have built up your muscles so you have more than you would have if you hadn’t been working out, you can do some cardio to burn fat.

You can do walking or jogging at a friendly pace. You can also do jumping rope, or riding a stationary bike. You can even swim if you want to burn fat. As long as you are doing something to burn fat and build muscle, you are doing the process correctly.

Once you have gotten your muscles as big and as strong as you want, you can start to focus on building strength.

If you don’t have any time to do strength training, you can do some light weights. You can also do some bodybuilding exercises, but just make sure you are doing something to build muscle, and not to burn fat. Strength training also doesn’t take as long to do as cardio, so you can do it at night if you have time. After you have done some strength training, you can start to focus on increasing your muscular strength and endurance. Strength training and cardio are very important to build muscle.