Chronic stress, pollution, a sedentary lifestyle and altered foods can have dire effects on our circulatory system. This life threatening effect can be prevented with specific stamina exercises, meaning cardio workouts. Another benefit to this type of workout is the fact that you can burn lots of calories this way. These types of exercise are great for stress release and restoring the hormonal balance in our bodies.
How does it work?
Our heart pumps the blood into the arteries. The blood returns to the heart through veins after it reaches our cells. However, time degrades all tissues and this includes our blood vessels. Proper diet and cardio workouts are good ways of maintaining the circulatory system in good health. And the lungs also benefit from these types of exercises.
Usually, cardio workouts mean prolonged activities.
Did you know? You can determine the state or your circulatory system based on your pulse.
Keep in mind not to overdo it when it comes to cardio; it’s better to increase your efforts progressively. Do this and you’ll prevent exhaustion alongside nerve, muscle and bone injury.
Usually, those who want to lose fat go for cardio, but they usually end up overdoing it, which makes cardio lose all its benefits. Sometimes over exercising can cause health problems such as hormonal disorder and the loss of precious muscle mass. For maximum efficiency, you need to include your cardio workouts in your workout routine that should include a multitude of physical exercises.
Cardio work out exercises includes running, cycling, swimming, aerobics and other repetitive activities. Now, don’t think that because they’re repetitive, sex, housework and walking mean cardio. These are slow intensity and short length activities, which allows our body to adjust to them quite rapidly.
You should know that even cardio can lead to muscle mass gain, but, there are cases where it leads to a bigger appetite and hence weight gain.
These exercises are usually avoided by most people because they are generally boring. However, an argument for cardio is the fact that we can shape up pretty easily with it. And, cardio workouts are harder to mess up even if you’re a beginner.
All these being said, cardio workouts should be a must in your weekly exercise schedule!
Wednesday, March 7, 2012
Friday, March 2, 2012
Can you get sexy by simply working out
If you want to lose belly fat then you should start some doing some fat belly exercises. However, before anything else, talk to your doctor, to rule out any medical condition that may cause you to have a big belly.Checking with your doctor before starting any physical program or regiment is actually always recommended.
If you are overweight, we would suggest choosing a personal trainer who will be able to make a special, personalized workout plan for you. If you want to exercise at home then start with some fat belly exercises and follow these instructions:
Start with a good warm up if you don't have any major health problems. Start with stretching or running in a slow rhythm around your apartment or home. A warm up routine prevents injuries so no matter what exercises you perform, never skip this important step.
Next, lie flat on the floor (or any hard material) with your hands relaxed by your sides.Next, lift your upper body off the floor for 6inches tops. Don't use your hands at all, use your abdominal muscles only. Next, relax. It's very important to relax up to 5-10 seconds, depending how accustomed to fat belly exercises are. Practice is the key to a sexy abdomen. This way, you can replace belly fat with muscles. Naturally, you'll still need to work out 3 times per week, and of course, don't only workout your abs - workout your whole body! Go for jogging, cycling, swimming, whatever works for you! If you combine it all with fat belly exercises, you got a winner!
If it helps you, choose a picture of yourself when your abs were looking fine and focus on getting that flat back.Use a picture of someone you like if you never had a flat belly. That person is just a reminder that you're not alone, so don't compare yourself to that person! Just keep in mind that you're not alone in your quest!
Also, keep in mind that nothing happens overnight!
Wednesday, February 29, 2012
Fat belly exercises and endurance training for a fit body
Those of you who are new to working out might not know what endurance training is. In just a few words, we can describe endurance training as an oxygen enhancer. Endurance training can also enhance your breathing and your heart rate - that's why we call it oxygen enhancer. Think of aerobics and workout and you have a good idea of what endurance training does to your body. We need endurance training because we all know that our body needs oxygen like air.hold on: oxygen is air!
Go for moderate endurance training in your workouts. You should always start with low intensity and then gradually increase it. When we say intensity we mean the strength, focus and concentration needed to reach your goals. An endurance training routine should last about 30 minutes. As you start your endurance training, you shouldn't go for 30 minutes; choose instead three intervals of 10 minutes. And before staring endurance training make sure you warm up and stretch your body.Warming up is easy, as you can even walk around your home - or run or jump rope for a couple of minutes!
Tips for endurance training:
? Keep yourself hydrated during and after training.Choose water instead of sodas or drinks that are filled with chemicals
? When you workout your body loses calories, fats and proteins, so restore your body's necessities by setting a proper diet.
? Provide your body plenty of proteins, fats and carbohydrates that promote energy and strength if you want to develop your muscles.
Walking around the block is the most common and easiest endurance training. Start with normal steps then gradually increase their length. Other endurance workouts are cardio workouts, strength training, aerobics, fat belly exercises, etc. Incorporate all of these in your workout routine and you will sculpt your muscles and get a body that everybody dreams of.
Keep in mind that progress won't happen overnight. Overnight results aren't real, it just doesn't happen! Each 10-20 pounds of overweight takes about 2-3 pounds to get off!Also, people who are skinny have a harder time adding muscles.So, patience!
Go for moderate endurance training in your workouts. You should always start with low intensity and then gradually increase it. When we say intensity we mean the strength, focus and concentration needed to reach your goals. An endurance training routine should last about 30 minutes. As you start your endurance training, you shouldn't go for 30 minutes; choose instead three intervals of 10 minutes. And before staring endurance training make sure you warm up and stretch your body.Warming up is easy, as you can even walk around your home - or run or jump rope for a couple of minutes!
Tips for endurance training:
? Keep yourself hydrated during and after training.Choose water instead of sodas or drinks that are filled with chemicals
? When you workout your body loses calories, fats and proteins, so restore your body's necessities by setting a proper diet.
? Provide your body plenty of proteins, fats and carbohydrates that promote energy and strength if you want to develop your muscles.
Walking around the block is the most common and easiest endurance training. Start with normal steps then gradually increase their length. Other endurance workouts are cardio workouts, strength training, aerobics, fat belly exercises, etc. Incorporate all of these in your workout routine and you will sculpt your muscles and get a body that everybody dreams of.
Keep in mind that progress won't happen overnight. Overnight results aren't real, it just doesn't happen! Each 10-20 pounds of overweight takes about 2-3 pounds to get off!Also, people who are skinny have a harder time adding muscles.So, patience!
Monday, February 27, 2012
Is it safe to eat at night
Workout is only half of the equation: you also need to be careful what you eat
Without any doubt, dinner is one of the most controversial meals in today's time. Most people think that if you skip dinner you're going to lose weight.
It is OK to eat at night, whether you want to lose weight or add muscle mass. It is even better to eat at night. However, it all depends on the foods you eat, the time you go to bed and whether you're eating after working out or not, how much you ate during the day, and more.
Skipping dinner is something not recommended as the body will burn muscles for energy. Most people eat their dinner right after they trained. As we know, even on a low-carb diet or a ketogenic diet, there are advantages of consuming carbohydrates immediately before, during and/or after exercises. But, if you're using a supplement packed with carbs during your workout, then your dinner should only contain fat and proteins.
If weight loss is your goal, then don't pack up a lot of carbs after the workout, especially if you take supplements. Additionally, you can include in your dinner small amounts of fish, yogurt and vegetables. You should avoid supplements like Hydroxycut, Lipo 6 and Xenadrine before going to bed. Take instead: carnitine, choline, lecithin and one of the special supplements for during the night recovery (glutamine, taurine, GABA, ZMA).
If you have a fast metabolism and want to gain in weight and muscle mass, the most important thing is to avoid catabolism, including at night. In this case, you can actually eat even right before going to bed, to ensure that your body's getting proteins and energy during sleep. It's recommended to go for a 100% carbs shake after the workout and a protein meal By doing so, you'll reduce the risk of bloating and fermentation during the night and make sure that your body secretes enough testosterone and growth hormone. What should you eat? Fatty meat (mutton), paddy rice, baked potatoes and / or easily digestible vegetables in small quantities, fermented milk (fermented cheese, fermented cream), nuts and seeds. You can eat a greater quantity of food, but in this case, digestive enzymes are useful or you'll end up with a nasty case of gastritis.
Because dinner is the most sensible meal, you should experiment with various food combinations until you find something that's nourishing and lest you sleep without having to worry about an overloaded digestive system, or restless sleep, or stomach problems.You should also experiment with the time interval between bed time and your last meal. It would be preferably to have a mild physical activity (walking, Pilates, stretching) so that the process of digestion will be already starting at the time you go to sleep.Or simply try leaving enough time between the time you last ate and the moment you go to sleep.
Keep in mind one thing: you should avoid carbs like sweets, sugar, flower, fruits and alcohol because these can start fermentation giving you gas, and also, lead to disturbances in the natural hormonal cycles.
Without any doubt, dinner is one of the most controversial meals in today's time. Most people think that if you skip dinner you're going to lose weight.
It is OK to eat at night, whether you want to lose weight or add muscle mass. It is even better to eat at night. However, it all depends on the foods you eat, the time you go to bed and whether you're eating after working out or not, how much you ate during the day, and more.
Skipping dinner is something not recommended as the body will burn muscles for energy. Most people eat their dinner right after they trained. As we know, even on a low-carb diet or a ketogenic diet, there are advantages of consuming carbohydrates immediately before, during and/or after exercises. But, if you're using a supplement packed with carbs during your workout, then your dinner should only contain fat and proteins.
If weight loss is your goal, then don't pack up a lot of carbs after the workout, especially if you take supplements. Additionally, you can include in your dinner small amounts of fish, yogurt and vegetables. You should avoid supplements like Hydroxycut, Lipo 6 and Xenadrine before going to bed. Take instead: carnitine, choline, lecithin and one of the special supplements for during the night recovery (glutamine, taurine, GABA, ZMA).
If you have a fast metabolism and want to gain in weight and muscle mass, the most important thing is to avoid catabolism, including at night. In this case, you can actually eat even right before going to bed, to ensure that your body's getting proteins and energy during sleep. It's recommended to go for a 100% carbs shake after the workout and a protein meal By doing so, you'll reduce the risk of bloating and fermentation during the night and make sure that your body secretes enough testosterone and growth hormone. What should you eat? Fatty meat (mutton), paddy rice, baked potatoes and / or easily digestible vegetables in small quantities, fermented milk (fermented cheese, fermented cream), nuts and seeds. You can eat a greater quantity of food, but in this case, digestive enzymes are useful or you'll end up with a nasty case of gastritis.
Because dinner is the most sensible meal, you should experiment with various food combinations until you find something that's nourishing and lest you sleep without having to worry about an overloaded digestive system, or restless sleep, or stomach problems.You should also experiment with the time interval between bed time and your last meal. It would be preferably to have a mild physical activity (walking, Pilates, stretching) so that the process of digestion will be already starting at the time you go to sleep.Or simply try leaving enough time between the time you last ate and the moment you go to sleep.
Keep in mind one thing: you should avoid carbs like sweets, sugar, flower, fruits and alcohol because these can start fermentation giving you gas, and also, lead to disturbances in the natural hormonal cycles.
Why don’t you see any changes even if you workout
There are two things that need to be discussed. When you see progress, it means that you train, rest and eat right, and you have really good genes. When your diet and workout plan have the results you want, it’s all good But...what if you’re not happy and you can’t see any progress...what then?
There are quite a lot of people who aren’t happy with their progress.Usually beginners, who want to grow in a month, as they would do in a year and others that think that if you imitate the "big ones", a miracle will happen and will transform you overnight. Of course, here we’re talking about people who show no progress. Needless to say we assume that they eat right, train with regularity and that they rest and take the proper supplements.
Often the lack of progress is caused by the fact that instead of training your muscles, you are simply lifting weights. Naturally, the muscles get some stimulus even so; even doing simple exercises like fat belly exercises will show some results if you do them regularly. However, what happens most times is that the stimulus for growth is given to other muscles, not the ones that are trained. It is pointless to wonder why you cannot see any progress in growing a group of muscles if you work the wrong muscles or if the stimulus goes to the wrong muscles.
What’s the meaning of “training the muscle”?
The term muscle training implies using weights to contract the muscle, to tire it! The main and only goal is to train the muscle, and not the lift huge weights.
In order to stimulate the muscle’s adaptation aka to increase the muscle resistance and make it grow, you need to provide the muscle with the exact stimulus it needs to grow, without working it too hard or too frequent. Adaptation happens when you rest, not when you’re working out. The lack of progress usually comes from overtraining and lack of rest; this doesn’t allow the muscle to rest, and the muscle grows when it rests.
So, keep this rule in mind: it doesn’t matter how much weights you push/lift/pull or how many reps you do! Results are the only thing that matters! So take your time, and don’t lift weights: train your muscles!
There are quite a lot of people who aren’t happy with their progress.Usually beginners, who want to grow in a month, as they would do in a year and others that think that if you imitate the "big ones", a miracle will happen and will transform you overnight. Of course, here we’re talking about people who show no progress. Needless to say we assume that they eat right, train with regularity and that they rest and take the proper supplements.
Often the lack of progress is caused by the fact that instead of training your muscles, you are simply lifting weights. Naturally, the muscles get some stimulus even so; even doing simple exercises like fat belly exercises will show some results if you do them regularly. However, what happens most times is that the stimulus for growth is given to other muscles, not the ones that are trained. It is pointless to wonder why you cannot see any progress in growing a group of muscles if you work the wrong muscles or if the stimulus goes to the wrong muscles.
What’s the meaning of “training the muscle”?
The term muscle training implies using weights to contract the muscle, to tire it! The main and only goal is to train the muscle, and not the lift huge weights.
In order to stimulate the muscle’s adaptation aka to increase the muscle resistance and make it grow, you need to provide the muscle with the exact stimulus it needs to grow, without working it too hard or too frequent. Adaptation happens when you rest, not when you’re working out. The lack of progress usually comes from overtraining and lack of rest; this doesn’t allow the muscle to rest, and the muscle grows when it rests.
So, keep this rule in mind: it doesn’t matter how much weights you push/lift/pull or how many reps you do! Results are the only thing that matters! So take your time, and don’t lift weights: train your muscles!
Wednesday, February 22, 2012
Common myths about fat belly exercises part 2
Just a week ago we talked about some myths that surround fat belly exercises, diet, whole body workouts and everything in between that's linked to fitness. Let's bust some more myths! Let's see how other myths are wrong! Are you ready?
Myth:You need work hard to get the results you want.
Actually, this is plain wrong. A routine with a basic exercise plan and basic diet works best actually. Plus, if it's easy, then it means that you'll stick to it, right? While many people believe that complex workout programs are going to help them succeed, you should know that it's not true!
Think of the slimming belt: it is a really simple thing that works just great! And so, simple exercises and a proper diet get you far!
Remember: keep it simple and you'll get there!
Myth: To lose belly fat you need to do a lot of fat belly exercises
It's easy: as you train, your body burns fat from your entire body, not only a specific area.
Don't think that if you do hundreds of fat belly exercises you're going to get a six pack and still have fat on the rest of your body.When you exercise you burn fat, and reduce it proportionally throughout the entire body, not a certain area- your abs in this case. So why some people say that they lose belly fat alone when they do hundreds of fat belly exercises? Well, simply because they don't measure their whole body - they usually measure their abdomen alone.The only way to actually see how much fat somebody lost is the measurement of the body fat percentage.
Let's not forget to talk about women's expectations.Women usually think that if they work out their hips and thighs a lot they're going to get rid of fat and cellulite. Ladies, sometimes the only answer is surgery, as if you're gentically predisposed to store a lot of fat in your hips and thighs, you won't ever be able to be completely cellulite and fat free However, make sure that you tried everything else including a good exercise routine and diet before going to the doctor's.
Myth:You need work hard to get the results you want.
Actually, this is plain wrong. A routine with a basic exercise plan and basic diet works best actually. Plus, if it's easy, then it means that you'll stick to it, right? While many people believe that complex workout programs are going to help them succeed, you should know that it's not true!
Think of the slimming belt: it is a really simple thing that works just great! And so, simple exercises and a proper diet get you far!
Remember: keep it simple and you'll get there!
Myth: To lose belly fat you need to do a lot of fat belly exercises
It's easy: as you train, your body burns fat from your entire body, not only a specific area.
Don't think that if you do hundreds of fat belly exercises you're going to get a six pack and still have fat on the rest of your body.When you exercise you burn fat, and reduce it proportionally throughout the entire body, not a certain area- your abs in this case. So why some people say that they lose belly fat alone when they do hundreds of fat belly exercises? Well, simply because they don't measure their whole body - they usually measure their abdomen alone.The only way to actually see how much fat somebody lost is the measurement of the body fat percentage.
Let's not forget to talk about women's expectations.Women usually think that if they work out their hips and thighs a lot they're going to get rid of fat and cellulite. Ladies, sometimes the only answer is surgery, as if you're gentically predisposed to store a lot of fat in your hips and thighs, you won't ever be able to be completely cellulite and fat free However, make sure that you tried everything else including a good exercise routine and diet before going to the doctor's.
Tuesday, February 21, 2012
The Secrets of a Perfect Breakfast
Breakfast is our favorite meal of the day. While in high school, we used to get up an hour earlier just so we could eat a fresh breakfast without hurrying. We would also use to wait about half an hour from the moment we got up til eating breakfast so our digestive system could be ready. This is a great method for those who wish to lose fat. For those of you who want to gain muscle mass, breakfast is the perfect moment for supplements containing vitamins, minerals, saturated fats etc.
Breakfast 101 if you want to lose stomach fat easy:
Hydration is extremely important because about 500 ml of water are wasted right after waking up. So drinking a large cup of water will get you started for the day. Furthermore, it's recommended to opt eating foods that are easy to fix for waking up early is anyway an effort. A great tip is to prepare a part of your breakfast prior to going to sleep so you will not have to do it in the morning.
If you want to get your energy batteries full, it is best if you avoid cereals and milk, and choose foods like eggs, cheese, fish, vegetables, peanuts, meaning proteins! You can also start your day with fresh fruits and vegetables juice (carrots, oranges, celery) and proteins as this way you get all the essentials: vitamins, minerals, a bit of carbs for quick energy, and of course, proteins!
Keep in mind: A breakfast rich in carbs (jam, bread, sugar) can lead to doziness. A casual mistake folks make is having coffee to counter this.
Not eating means forcing your body to burn muscle mass for energy in place of of fat. This is why breakfast is very important.
How should you arrange our daily meals?
When it comes to organizing daily meals, all types of methods have been tried from "weight lifter" diet (6-8 meals a day together with protein shakes) to "intermittent fasting" (several hours, even days without eating). There is even a liquid diet containing of only liquids and protein shakes.
For folks with a job and for amateur exercisers, the best way to organize their meals is by going for a four meals per day plan. It is enough to maintain a steady high level of nutrients and it is not going to make you waste a high amount of time with preparation and eating.
The food we eat makes a great difference when it comes to losing weight. If you want to lose belly fat, be careful about what you eat at breakfast and do many fat belly exercises.
Breakfast 101 if you want to lose stomach fat easy:
Hydration is extremely important because about 500 ml of water are wasted right after waking up. So drinking a large cup of water will get you started for the day. Furthermore, it's recommended to opt eating foods that are easy to fix for waking up early is anyway an effort. A great tip is to prepare a part of your breakfast prior to going to sleep so you will not have to do it in the morning.
If you want to get your energy batteries full, it is best if you avoid cereals and milk, and choose foods like eggs, cheese, fish, vegetables, peanuts, meaning proteins! You can also start your day with fresh fruits and vegetables juice (carrots, oranges, celery) and proteins as this way you get all the essentials: vitamins, minerals, a bit of carbs for quick energy, and of course, proteins!
Keep in mind: A breakfast rich in carbs (jam, bread, sugar) can lead to doziness. A casual mistake folks make is having coffee to counter this.
Not eating means forcing your body to burn muscle mass for energy in place of of fat. This is why breakfast is very important.
How should you arrange our daily meals?
When it comes to organizing daily meals, all types of methods have been tried from "weight lifter" diet (6-8 meals a day together with protein shakes) to "intermittent fasting" (several hours, even days without eating). There is even a liquid diet containing of only liquids and protein shakes.
For folks with a job and for amateur exercisers, the best way to organize their meals is by going for a four meals per day plan. It is enough to maintain a steady high level of nutrients and it is not going to make you waste a high amount of time with preparation and eating.
The food we eat makes a great difference when it comes to losing weight. If you want to lose belly fat, be careful about what you eat at breakfast and do many fat belly exercises.
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