If you're looking to get rid of stubborn pounds, the rule of the weight loss game is to increase the intensity of your workouts.
I say it all the time but I want you to be working out at 85 percent of your maximum heart rate (MHR). However, you may have heard the "fat-burning zone" theory and working in that zone which encourages you to work out at just 60 to 65 percent of your MHR.
The outdated belief is that your body is drawing energy predominately from fat calories for energy - WRONG!
It's completely misleading and it's time to lay the "fat-burning zone" myth to rest.
During physical activity, your body has three possible sources of energy: carbs, fat, and protein. Protein is a last resort of energy, of the three energy sources, your body is the most reluctant to draw on your protein stores (muscles).
Whether your body takes energy from glucose, which it gets from the breakdown of carbs, or fat depends on the intensity of your workout.
Exercising at a high level of intensity forces your body to draw on carb calories for energy, they are a more efficient source of energy, and your body goes for its premium fuel when you're working hard. If you are working out at a low level of intensity, your body doesn't need to be as efficient, so it will draw on a higher percentage of fat calories for fuel.
This sounds like low-intensity exercise is way more effective when it comes to losing fat, right? WRONG!
These physiological facts are the ones that spawned the mistaken belief that low-intensity exercise is better than high-intensity exercise when it comes to burning fat and losing weight.
These days we know that even though the ratio of fat-to-carb calories might be higher during low-intensity exercise, fewer calories are used up overall. This is including post workout calorie burn or “what is know as after burn” the body using calories to recover and repair after exercise.
High-intensity exercise burns the biggest number of calories PERIOD!
Monday, 30 November 2009
Wednesday, 18 November 2009
Healthy Recipe, Taco Salad.
Today I wanted to share I nice recipe with you.
Taco Salad. If you love Mexican or you have never tried it before this is sure to fill an empty stomach and taste just great.
Fast food taco salads are considered one of the highest fat, highest calorie choices at Mexican fast food restaurants. Ours is a wonderful alternative.
Grate the cheese and add to the salad. Warm the beans if you like and add a little ground chicken, turkey or crumbled tempeh. Even though the carbohydrate content of this salad seems high, it has a very low glycemic index. The beans are also a rich source of folic acid and contribute to the high fibre content.
Servings: 2
Here's what you need...
* 4 cups lettuce, torn into pieces
* 1 medium red bell pepper, chopped
* 1/2 cup chopped green onions
* 1 small cucumber, peeled and chopped
* 1 cup pinto beans, drained of juice
* 2 oz baked tortilla chips, broken into pieces
* 1/4 cup salsa
1. In a salad bowl, mix together the vegetables, pinto beans and tortilla chips. Add the salsa and stir gently to blend.
Nutritional Information: One serving equals: 203 calories, 2g total fat (0 g sat), 40g carbohydrate, 11g fibre, and 11g protein.
Taco Salad. If you love Mexican or you have never tried it before this is sure to fill an empty stomach and taste just great.
Fast food taco salads are considered one of the highest fat, highest calorie choices at Mexican fast food restaurants. Ours is a wonderful alternative.
Grate the cheese and add to the salad. Warm the beans if you like and add a little ground chicken, turkey or crumbled tempeh. Even though the carbohydrate content of this salad seems high, it has a very low glycemic index. The beans are also a rich source of folic acid and contribute to the high fibre content.
Servings: 2
Here's what you need...
* 4 cups lettuce, torn into pieces
* 1 medium red bell pepper, chopped
* 1/2 cup chopped green onions
* 1 small cucumber, peeled and chopped
* 1 cup pinto beans, drained of juice
* 2 oz baked tortilla chips, broken into pieces
* 1/4 cup salsa
1. In a salad bowl, mix together the vegetables, pinto beans and tortilla chips. Add the salsa and stir gently to blend.
Nutritional Information: One serving equals: 203 calories, 2g total fat (0 g sat), 40g carbohydrate, 11g fibre, and 11g protein.
Why fruits and veggies might just save your life!
We are told by our mums to eat our veggies and she would some how always sneak a piece of fruit into our lunch box for school. But was it all just a mum thing or was there more to it.
Having never really been a huge fan of the vegetable brothers and sisters I have been stuffing my face with them more than ever over the past couple of years after reading several articles that really changed my mind.
Today I want to shed some light on this.
Ever heard of antioxidants? Antioxidants are like rust protection for your body. If you put a metal bar outside within a few days it starts to rust this is oxidation. The same thing happens in your body day in day out cells die and with Pollution, sunlight, dehydration, chemical preservatives and sweeteners in food causing damage. I we do not protect against this it can cause multiple cell damage and even cause cancer.
So what does that have to do with fruits and veggies?
Well, the brightest and most colourful of the fruits and veggies we eat contain the best sources of these vitamins and minerals that are so great for us. Such as spinach, broccoli, peppers, kale, carrots, peas, sweet potato to name a few. However when it comes to fruits there are a couple of kings of antioxidants that you should always want to have pomegranate and blue berries are super fruits and contain more antioxidants than any other fruit.
Except one….
Acai Berry! Is possibly the most powerful super food now and has 33% more antioxidants than blueberries.
Still why am I banging on about these fruits and veggies saving your life?
Recent studies in the US have found that that you are 60% less at risk of chronic diseases and even cancer by taking in at least your 5 a day AT LEASTE! They revealed that taking in a good source of antioxidants and omega 3 could even promote longer life. Just look at the Japanese, they have the longest life span of any country and their diet consists of mainly oily fish and veggies so there has got to be something in that surely?
Here is a list of great antioxidants to get your hands on and live longer and healthier:
• Acai Berry
• Grape Seed Extract
• Green Tea Extract
• Vitamin C
• Vitamin E
• Selenium
• Coenzyme Q10
Having never really been a huge fan of the vegetable brothers and sisters I have been stuffing my face with them more than ever over the past couple of years after reading several articles that really changed my mind.
Today I want to shed some light on this.
Ever heard of antioxidants? Antioxidants are like rust protection for your body. If you put a metal bar outside within a few days it starts to rust this is oxidation. The same thing happens in your body day in day out cells die and with Pollution, sunlight, dehydration, chemical preservatives and sweeteners in food causing damage. I we do not protect against this it can cause multiple cell damage and even cause cancer.
So what does that have to do with fruits and veggies?
Well, the brightest and most colourful of the fruits and veggies we eat contain the best sources of these vitamins and minerals that are so great for us. Such as spinach, broccoli, peppers, kale, carrots, peas, sweet potato to name a few. However when it comes to fruits there are a couple of kings of antioxidants that you should always want to have pomegranate and blue berries are super fruits and contain more antioxidants than any other fruit.
Except one….
Acai Berry! Is possibly the most powerful super food now and has 33% more antioxidants than blueberries.
Still why am I banging on about these fruits and veggies saving your life?
Recent studies in the US have found that that you are 60% less at risk of chronic diseases and even cancer by taking in at least your 5 a day AT LEASTE! They revealed that taking in a good source of antioxidants and omega 3 could even promote longer life. Just look at the Japanese, they have the longest life span of any country and their diet consists of mainly oily fish and veggies so there has got to be something in that surely?
Here is a list of great antioxidants to get your hands on and live longer and healthier:
• Acai Berry
• Grape Seed Extract
• Green Tea Extract
• Vitamin C
• Vitamin E
• Selenium
• Coenzyme Q10
The Secret of Brown Fat!
Brown Fat???
It would appear everyone is aware that too much fat makes you fat right?
Researchers have now discovered that to much "brown fat" is good for weight loss, found in babies specialists say it helps keep babies warm after birth but was believed to disappear when growing up.
The job of brown fat is to generate heat and warm the body in time of cold. It does this by boosting your metabolism and start using up that nasty white fat which sits on our stomachs and butt.
Research at the University of Goteborg in Sweden has show this health brown fat is still present in adults, Doctors at the University believe that the reason some of us have naturally less body fat than others my be a result in a lager amount of brown fat store on the body.
Continued research is being carried out on this and may even help lead to weight loss drugs in the future. However I feel that combining a healthy eating program and good exercise will always triumph over any weight loss drugs invented.
It was shown in the studies that taking body temperature down could help you burn as much as 400-500 more calories per day.
If you want to try some cold fat burning theories then her are a couple I would recommend and a couple that make me laugh.
1. Drink 1-1.5 Litres of ice-cold water per day to promote this type of thremogenesis
2. Take a cold shower or plunge pool bath for 5mins with 1min intervals in and out
3. Sit with your feet in cold water for 10minutes.
4. Turn off your central heating in the house or exercise outside in your vest and pants
These last to make me laugh especially.
Ian
It would appear everyone is aware that too much fat makes you fat right?
Researchers have now discovered that to much "brown fat" is good for weight loss, found in babies specialists say it helps keep babies warm after birth but was believed to disappear when growing up.
The job of brown fat is to generate heat and warm the body in time of cold. It does this by boosting your metabolism and start using up that nasty white fat which sits on our stomachs and butt.
Research at the University of Goteborg in Sweden has show this health brown fat is still present in adults, Doctors at the University believe that the reason some of us have naturally less body fat than others my be a result in a lager amount of brown fat store on the body.
Continued research is being carried out on this and may even help lead to weight loss drugs in the future. However I feel that combining a healthy eating program and good exercise will always triumph over any weight loss drugs invented.
It was shown in the studies that taking body temperature down could help you burn as much as 400-500 more calories per day.
If you want to try some cold fat burning theories then her are a couple I would recommend and a couple that make me laugh.
1. Drink 1-1.5 Litres of ice-cold water per day to promote this type of thremogenesis
2. Take a cold shower or plunge pool bath for 5mins with 1min intervals in and out
3. Sit with your feet in cold water for 10minutes.
4. Turn off your central heating in the house or exercise outside in your vest and pants
These last to make me laugh especially.
Ian
Tuesday, 14 July 2009
Diets Don't Work
Sorry to those of you reading this who are on one of those big franchise company’s diet or eating plans, I won’t name and shame these business with their points and coloured days right now. Out to make big money, how can they care about you actually getting rid of that unwanted body fat AND KEPPING IT OFF. You’re quiet simply wasting your time and money.
It seems that every time a celebrity has a new look there is a new diet to follow. This is just so crazy its funny. There are, something like 18,000 diets out there to choose from. You have to ask yourself, if diets really worked wouldn’t there just be one type of diet?
Most of which are absolutely crazy.
Diets don’t work for the simple fact they change nothing about how your body deals with the calories it takes in. Diets dictate what and how much food you put into your body in a ridiculous way, which only sets you up for failure. When it comes to getting fat loss results nutrition is, the major factor and the first thing you should be changing. It is important to eat in the right way to help ignite your metabolism, which diets don’t do.
Don’t cut carbs!
Most Diets I have seen fail focus on cutting out carbs. Big no-no! Carbohydrates are the body’s number one fuel and it is essential for us to get plenty, we can suffer from a number of side effects if we don’t, such as lack of energy, dizziness, tiredness, ketosis etc. You wouldn’t, not put petrol in your car would you, as it wouldn’t go anywhere? We must also remember to source carbs from low GI foods to maintain your fat loss goals. A good a balance of protein and good fats (omega 3) are required to help get great weight loss results.
One of the most effective and proven methods to control calorie intake, boost metabolism and help you to lose fat is grazing. Eating small balanced healthy meals throughout the day at regular intervals not only helps fire up your metabolism but also aids in uptake of excess calories you don’t require and being then stored as fat.
Remember you are what you eat and you would be surprised how easy it is to eat healthy and not have to live on cabbage soup.
It seems that every time a celebrity has a new look there is a new diet to follow. This is just so crazy its funny. There are, something like 18,000 diets out there to choose from. You have to ask yourself, if diets really worked wouldn’t there just be one type of diet?
Most of which are absolutely crazy.
Diets don’t work for the simple fact they change nothing about how your body deals with the calories it takes in. Diets dictate what and how much food you put into your body in a ridiculous way, which only sets you up for failure. When it comes to getting fat loss results nutrition is, the major factor and the first thing you should be changing. It is important to eat in the right way to help ignite your metabolism, which diets don’t do.
Don’t cut carbs!
Most Diets I have seen fail focus on cutting out carbs. Big no-no! Carbohydrates are the body’s number one fuel and it is essential for us to get plenty, we can suffer from a number of side effects if we don’t, such as lack of energy, dizziness, tiredness, ketosis etc. You wouldn’t, not put petrol in your car would you, as it wouldn’t go anywhere? We must also remember to source carbs from low GI foods to maintain your fat loss goals. A good a balance of protein and good fats (omega 3) are required to help get great weight loss results.
One of the most effective and proven methods to control calorie intake, boost metabolism and help you to lose fat is grazing. Eating small balanced healthy meals throughout the day at regular intervals not only helps fire up your metabolism but also aids in uptake of excess calories you don’t require and being then stored as fat.
Remember you are what you eat and you would be surprised how easy it is to eat healthy and not have to live on cabbage soup.
Bodyweight kicked my ass!!
Bodyweight Kicked My Butt!
This is a really serious matter that I had to share with you today!
While checking though some paperwork in the office on Monday, I found a bodyweight workout that I had picked up in America this May, when I was out there for a fitness conference.
Now I consider myself a fit guy and anyone who trains with me knows I like my workouts intense and push it to the max, so I thought lets give this a go it can only look harder than it is “lets av’ it”. I grabbed a protein shake and headed for the park, a nice day why go to the gym?
This body weight workout was crazy, as I started though it, it seemed to go on forever and got harder and harder not with each time around the circuit, but exercise, it was truly punishing me! However my attitude was still “COME ONNNN”!
Bodyweight training is so intense there is no cheating, no dropping the weight down to get through the set just shear hard work. Which is awesome for losing weight fast. Other than Push-ups and Pull-ups I rarely see much bodyweight training done in gyms and I am so shocked that people don’t do it more. I would consider it an essential part of any fat loss program.
Back to my butt kicking…
After the second time around I was ready for home and an ice bath I tell ya, but some how my brain had convinced my body to go round again, “thanks brain” and by the end I was official beaten to a pulp!
I have included it hear for you to see how truly insane it is.
I hit this workout circuit 3 times and was absolutely done!
• Prisoner Squats x25
• T-push ups x10 each side
• Bicycle Crunches x20 each side
• Reaching Lunges x15 each leg
• Inch Worm x10
• Jump Squat Rotations x10
• Side Lunge x10 each side
• Seated cross body punches 20seconds
• Superman Plank 20 seconds each side
• Suicide Push –ups x10
Rest 2mins and repeat 3-4 times.
This is a really serious matter that I had to share with you today!
While checking though some paperwork in the office on Monday, I found a bodyweight workout that I had picked up in America this May, when I was out there for a fitness conference.
Now I consider myself a fit guy and anyone who trains with me knows I like my workouts intense and push it to the max, so I thought lets give this a go it can only look harder than it is “lets av’ it”. I grabbed a protein shake and headed for the park, a nice day why go to the gym?
This body weight workout was crazy, as I started though it, it seemed to go on forever and got harder and harder not with each time around the circuit, but exercise, it was truly punishing me! However my attitude was still “COME ONNNN”!
Bodyweight training is so intense there is no cheating, no dropping the weight down to get through the set just shear hard work. Which is awesome for losing weight fast. Other than Push-ups and Pull-ups I rarely see much bodyweight training done in gyms and I am so shocked that people don’t do it more. I would consider it an essential part of any fat loss program.
Back to my butt kicking…
After the second time around I was ready for home and an ice bath I tell ya, but some how my brain had convinced my body to go round again, “thanks brain” and by the end I was official beaten to a pulp!
I have included it hear for you to see how truly insane it is.
I hit this workout circuit 3 times and was absolutely done!
• Prisoner Squats x25
• T-push ups x10 each side
• Bicycle Crunches x20 each side
• Reaching Lunges x15 each leg
• Inch Worm x10
• Jump Squat Rotations x10
• Side Lunge x10 each side
• Seated cross body punches 20seconds
• Superman Plank 20 seconds each side
• Suicide Push –ups x10
Rest 2mins and repeat 3-4 times.
Wednesday, 20 May 2009
Tuesday, 19 May 2009
7 Steps to Losing Belly Fat.
7 Steps to Losing Belly Fat.
Here are my top 7 tips to getting rid of your belly fat to reveal your six pack abs.
All year you have been working hard in the gym and hitting those abs every training session.
Now its time to show them off this summer. Follow these 7 steps to have the best visible midsection on the beach.
1. Cut your calories! Its time for a caloric deficit, to help slim your waist line down, taking in a lower amount of calories will mean your body will have to breakdown more fat for energy as you keep your workouts intense.
2. Hit up intervals every time! Whenever you do cardio in your workouts you got to hit interval training this is going to increase the intensity of your workout and help boost your metabolism for up to 38 hours.
3. Keep doing your resistance training! By keeping up with your weight training you will increase your metabolism by up to 20% per day and burn more calories after your workout and muscle tissue repairs.
4. Cut out the sugar! Sugar (glucose) is fast a acting carbohydrate that you don’t need in a fat loss program, we need slower release carbohydrates to keep your blood sugar and insulin levels low. Glucose comes in nearly every sweet tasting product on the supermarket shelf. But is going to do nothing for your six pack mission so stay away from it to have visible abs.
5. Get plenty of sleep! Studies have shown that by getting 7-8 hours sleep a night will help you lose fat faster by up to 10% as your body have more time to repair and recover from your workouts.
6. Keep it short and sweet! Keep your workouts nice and short about 30-40 minutes will be great for your midsection quest. By doing shorter workouts you have to work more intensely to get results. Use shorter rest periods and faster repetitions.
7. Eat more! Eating more times in the day will help boost your metabolism more times during the day and help towards getting your six pack.
Follow these easy steps and have your six pack on show this summer!
Here are my top 7 tips to getting rid of your belly fat to reveal your six pack abs.
All year you have been working hard in the gym and hitting those abs every training session.
Now its time to show them off this summer. Follow these 7 steps to have the best visible midsection on the beach.
1. Cut your calories! Its time for a caloric deficit, to help slim your waist line down, taking in a lower amount of calories will mean your body will have to breakdown more fat for energy as you keep your workouts intense.
2. Hit up intervals every time! Whenever you do cardio in your workouts you got to hit interval training this is going to increase the intensity of your workout and help boost your metabolism for up to 38 hours.
3. Keep doing your resistance training! By keeping up with your weight training you will increase your metabolism by up to 20% per day and burn more calories after your workout and muscle tissue repairs.
4. Cut out the sugar! Sugar (glucose) is fast a acting carbohydrate that you don’t need in a fat loss program, we need slower release carbohydrates to keep your blood sugar and insulin levels low. Glucose comes in nearly every sweet tasting product on the supermarket shelf. But is going to do nothing for your six pack mission so stay away from it to have visible abs.
5. Get plenty of sleep! Studies have shown that by getting 7-8 hours sleep a night will help you lose fat faster by up to 10% as your body have more time to repair and recover from your workouts.
6. Keep it short and sweet! Keep your workouts nice and short about 30-40 minutes will be great for your midsection quest. By doing shorter workouts you have to work more intensely to get results. Use shorter rest periods and faster repetitions.
7. Eat more! Eating more times in the day will help boost your metabolism more times during the day and help towards getting your six pack.
Follow these easy steps and have your six pack on show this summer!
7 Steps to Losing Belly Fat.
Here are my top 7 tips to getting rid of your belly fat to reveal your six pack abs.
All year you have been working hard in the gym and hitting those abs every training session. Now its time to show them off this summer. Follow these 7 steps to have the best visible midsection on the beach.
1. Cut your calories! Its time for a caloric deficit, to help slim your waist line down, taking in a lower amount of calories will mean your body will have to breakdown more fat for energy as you keep your workouts intense.
2. Hit up intervals every time! Whenever you do cardio in your workouts you got to hit interval training this is going to increase the intensity of your workout and help boost your metabolism for up to 38 hours.
3. Keep doing your resistance training! By keeping up with your weight training you will increase your metabolism by up to 20% per day and burn more calories after your workout and muscle tissue repairs.
4. Cut out the sugar! Sugar (glucose) is fast a acting carbohydrate that you don’t need in a fat loss program, we need slower release carbohydrates to keep your blood sugar and insulin levels low. Glucose comes in nearly every sweet tasting product on the supermarket shelf. But is going to do nothing for your six pack mission so stay away from it to have visible abs.
5. Get plenty of sleep! Studies have shown that by getting 7-8 hours sleep a night will help you lose fat faster by up to 10% as your body have more time to repair and recover from your workouts.
6. Keep it short and sweet! Keep your workouts nice and short about 30-40 minutes will be great for your midsection quest. By doing shorter workouts you have to work more intensely to get results. Use shorter rest periods and faster repetitions.
7. Eat more! Eating more times in the day will help boost your metabolism more times during the day and help towards getting your six pack.
Follow these easy steps and have your six pack on show this summer!
Here are my top 7 tips to getting rid of your belly fat to reveal your six pack abs.
All year you have been working hard in the gym and hitting those abs every training session. Now its time to show them off this summer. Follow these 7 steps to have the best visible midsection on the beach.
1. Cut your calories! Its time for a caloric deficit, to help slim your waist line down, taking in a lower amount of calories will mean your body will have to breakdown more fat for energy as you keep your workouts intense.
2. Hit up intervals every time! Whenever you do cardio in your workouts you got to hit interval training this is going to increase the intensity of your workout and help boost your metabolism for up to 38 hours.
3. Keep doing your resistance training! By keeping up with your weight training you will increase your metabolism by up to 20% per day and burn more calories after your workout and muscle tissue repairs.
4. Cut out the sugar! Sugar (glucose) is fast a acting carbohydrate that you don’t need in a fat loss program, we need slower release carbohydrates to keep your blood sugar and insulin levels low. Glucose comes in nearly every sweet tasting product on the supermarket shelf. But is going to do nothing for your six pack mission so stay away from it to have visible abs.
5. Get plenty of sleep! Studies have shown that by getting 7-8 hours sleep a night will help you lose fat faster by up to 10% as your body have more time to repair and recover from your workouts.
6. Keep it short and sweet! Keep your workouts nice and short about 30-40 minutes will be great for your midsection quest. By doing shorter workouts you have to work more intensely to get results. Use shorter rest periods and faster repetitions.
7. Eat more! Eating more times in the day will help boost your metabolism more times during the day and help towards getting your six pack.
Follow these easy steps and have your six pack on show this summer!
Monday, 18 May 2009
Interval training the only cardio you need.
Interval training the only cardio you need.
We are all lead to believe by so many times by many in the corporate gyms that steady rate cardio sessions are best for fat burning.
I’d just like to say that this is total BS, and will never get you the fat loss results you want doing cardio like this.
However there is a way you can use cardio to help get that flat mid section or thinner thighs.
It is called interval training and from now on will be the only cardio you ever need in your workouts.
What is interval training and how does it work?
Interval training is a process where when doing your cardio workout you change the pace at which you work at regular intervals. An example of this would be running on a tread mill 10 minutes. You would start walking or jogging for the first minute then at minute 2 you would change your pace to a run or sprint for a minute. Repeating this to the end of the 10 minutes.
Interval training works far better to get rid of unwanted body fat than steady rate cardio for two main reasons.
1. Interval training helps boost your metabolism which is the rate at which our bodies use energy. Having a higher metabolic rate means we burn more of the calories we take in and store less as fat.
2. Interval training get you fitter faster by using your anaerobic system, this also means using our bodies glucose store for fuel. In turn these will have to be replaced, the body will break down stored energy fat and convert it into glucose. Reducing the amount of fat on our body.
Despite what we are led to believe in the gyms countless studies and reports have been done on this matter many of which can be found on the internet if you look. All have the same conclusion that higher intensity cardio interval training is best for losing body fat.
Ask yourself this when you are next about to jump onto the cross trainer do I want to go nice and steady to day so I can catch up with Eastenders or Corrie on the TV and keep my belly and jelly butt.
Or do I want to really work on getting rig of the wobbly bits and have a great body this summer?
I know what my answer would be......
We are all lead to believe by so many times by many in the corporate gyms that steady rate cardio sessions are best for fat burning.
I’d just like to say that this is total BS, and will never get you the fat loss results you want doing cardio like this.
However there is a way you can use cardio to help get that flat mid section or thinner thighs.
It is called interval training and from now on will be the only cardio you ever need in your workouts.
What is interval training and how does it work?
Interval training is a process where when doing your cardio workout you change the pace at which you work at regular intervals. An example of this would be running on a tread mill 10 minutes. You would start walking or jogging for the first minute then at minute 2 you would change your pace to a run or sprint for a minute. Repeating this to the end of the 10 minutes.
Interval training works far better to get rid of unwanted body fat than steady rate cardio for two main reasons.
1. Interval training helps boost your metabolism which is the rate at which our bodies use energy. Having a higher metabolic rate means we burn more of the calories we take in and store less as fat.
2. Interval training get you fitter faster by using your anaerobic system, this also means using our bodies glucose store for fuel. In turn these will have to be replaced, the body will break down stored energy fat and convert it into glucose. Reducing the amount of fat on our body.
Despite what we are led to believe in the gyms countless studies and reports have been done on this matter many of which can be found on the internet if you look. All have the same conclusion that higher intensity cardio interval training is best for losing body fat.
Ask yourself this when you are next about to jump onto the cross trainer do I want to go nice and steady to day so I can catch up with Eastenders or Corrie on the TV and keep my belly and jelly butt.
Or do I want to really work on getting rig of the wobbly bits and have a great body this summer?
I know what my answer would be......
Wednesday, 13 May 2009
Beach Bum Workout!
Try this for a tight shaped but this summer!
20 MB Plie Squats
20 BW Rear Lunges (each leg)
20 BW Standing Rear Leg Raises (each Leg)
20 DB Wide Squats
20 BW Rear Kick-Backs
20 BW Lying Hip Extensions
If 20 reps are easy then add some weight to the exercises with Dumbbells or a Medicine Ball.
BW =body weight
MB= medicine ball
DB= dumbbell
Have a great workout,
IAN
20 MB Plie Squats
20 BW Rear Lunges (each leg)
20 BW Standing Rear Leg Raises (each Leg)
20 DB Wide Squats
20 BW Rear Kick-Backs
20 BW Lying Hip Extensions
If 20 reps are easy then add some weight to the exercises with Dumbbells or a Medicine Ball.
BW =body weight
MB= medicine ball
DB= dumbbell
Have a great workout,
IAN
Monday, 20 April 2009
Weather!
Can you believe the weather that we are having lately it is amazing and the perfect time to break away from the bores of those gym machines and hit some full body fat loss workouts outside in the sunshine.
Try this for a great workout:
20 walking lunges
20 decline push-ups (feet on a park bench)
20 jump squats
20 inverted rows (on kids climbing frame or tree branch)
20 jackknifes (feet on a kids swing)
4 times round and you should be feeling great
Try this for a great workout:
20 walking lunges
20 decline push-ups (feet on a park bench)
20 jump squats
20 inverted rows (on kids climbing frame or tree branch)
20 jackknifes (feet on a kids swing)
4 times round and you should be feeling great
Monday, 6 April 2009
Today's Fat Loss Workout!
1 minute of squat thrusts
30 push-ups
30 lateral lunges
1 minute of squat thrusts
30 bentover DB rows
30 clean and press
1 minute squat thrusts
Repeat 3 times
30 push-ups
30 lateral lunges
1 minute of squat thrusts
30 bentover DB rows
30 clean and press
1 minute squat thrusts
Repeat 3 times
Thursday, 26 March 2009
Truth About Fat Burners!
Fat Burners, do they work and will they work for you?
With so many fat-burning products on the market and all offering the fastest results possible yet always seem to fail you, which do you choose from? Which are safe to use? Which are hype and which really work?
Many people will spend their hard earned cash on expensive fat burning products that are going to fall short of what they promise. Most fat burners or thermo system, metabolic booster are total crap and the ones that do work contain drugs such as ephedrine, caffeine and aspirin.
Which are all very powerful stimulants and YES they are drugs. These can be found in most if not all fat burning supplements on the market. So right about know you might be thinking yeah but not in the herbal form supplements. Yes in the herbal forms too.
What many supplement companies do is take the herbal forms of these stimulants and put then into the fat burner market their product as herbal but they are just as bad as the rest. Caffeine comes from a plant call guarana; ephedrine comes from a plant called ma huang and aspirin from white willow bark. Fat burners have a diuretic affect, which leads to loss of water, which can lead to dehydration, they also play on and raise your heart rate that’s why when taking then you will start to sweating sooner into your workouts.
Fat burners also suppress you apatite by interrupting the neuron transmitters in your brain, leaving you feeling less hungry which has a negative effect on you nutritional intake by missing meals and leading to the body storing fat.
Some fat burners do work BUT only in the short term NOT the long term that is why people who take them see some short-term results but then don’t see the long-term results, which they want, this is because fat burners are designed to raise your metabolism by 10% per day which is great if you are a fitness competitor or bodybuilder on a very low caloric diet getting ready for a show and need to shift those last few pounds of body fat.
However they are not necessary or going to work for the average person looking to drop 10, 20 or even 30 pound of body fat. The best way to lose that weight is through correct diet and exercise. Take your hard earned cash and invest in working with a personal trainer to raise you metabolism safely with no drugs or side effects that are going to be harmful to your heart, blood pressure, brain function etc.
Fat burners are here and they are here to stay so it is important that if you are going to use them you first know what you are taking and second how they will affect you. Please be aware of the fat burning supplements you are putting into your body and how it can affect you and realize they only have short term effects so don’t fall into the marketing trap.
With so many fat-burning products on the market and all offering the fastest results possible yet always seem to fail you, which do you choose from? Which are safe to use? Which are hype and which really work?
Many people will spend their hard earned cash on expensive fat burning products that are going to fall short of what they promise. Most fat burners or thermo system, metabolic booster are total crap and the ones that do work contain drugs such as ephedrine, caffeine and aspirin.
Which are all very powerful stimulants and YES they are drugs. These can be found in most if not all fat burning supplements on the market. So right about know you might be thinking yeah but not in the herbal form supplements. Yes in the herbal forms too.
What many supplement companies do is take the herbal forms of these stimulants and put then into the fat burner market their product as herbal but they are just as bad as the rest. Caffeine comes from a plant call guarana; ephedrine comes from a plant called ma huang and aspirin from white willow bark. Fat burners have a diuretic affect, which leads to loss of water, which can lead to dehydration, they also play on and raise your heart rate that’s why when taking then you will start to sweating sooner into your workouts.
Fat burners also suppress you apatite by interrupting the neuron transmitters in your brain, leaving you feeling less hungry which has a negative effect on you nutritional intake by missing meals and leading to the body storing fat.
Some fat burners do work BUT only in the short term NOT the long term that is why people who take them see some short-term results but then don’t see the long-term results, which they want, this is because fat burners are designed to raise your metabolism by 10% per day which is great if you are a fitness competitor or bodybuilder on a very low caloric diet getting ready for a show and need to shift those last few pounds of body fat.
However they are not necessary or going to work for the average person looking to drop 10, 20 or even 30 pound of body fat. The best way to lose that weight is through correct diet and exercise. Take your hard earned cash and invest in working with a personal trainer to raise you metabolism safely with no drugs or side effects that are going to be harmful to your heart, blood pressure, brain function etc.
Fat burners are here and they are here to stay so it is important that if you are going to use them you first know what you are taking and second how they will affect you. Please be aware of the fat burning supplements you are putting into your body and how it can affect you and realize they only have short term effects so don’t fall into the marketing trap.
Tuesday, 17 March 2009
Today's Fat Loss Workout!
Today's killer workout:
16 T Push-ups
45 seconds Plank
45 seconds Mountain Climber
15 Single Leg Step-ups (each leg) onto a 24 inch box
12 Renegade Rows
18 DB Squats
45 seconds Easy Running
45 seconds Plank on ball
16 DB Curl and Press
18 DB Dead-lifts
18 Walking Lunges
45 Seconds Side Bridge with arm extended
Try it now!
16 T Push-ups
45 seconds Plank
45 seconds Mountain Climber
15 Single Leg Step-ups (each leg) onto a 24 inch box
12 Renegade Rows
18 DB Squats
45 seconds Easy Running
45 seconds Plank on ball
16 DB Curl and Press
18 DB Dead-lifts
18 Walking Lunges
45 Seconds Side Bridge with arm extended
Try it now!
Monday, 16 March 2009
OMG I'm totally crazy.
Well that's what I'm told
On Friday I put up some posters in the gym advertising my new promotion much to the dismay of my business manager, might I add.
She was very against it and told me doing such things was business suicide, I on the other hand thought it was a magic idea to get
gym members rocking a great work out at the end of the week to get them jacked up on energy for the weekend ahead.
I was hit with your crazy!
I quickly came back with so who doesn’t know that already laughed and exit right lol.
So into the gym I went armed with blutack and up they went and I have had a lot of interest in the promotion already!
If you haven’t seen them already check them out ASAP to make sure you get a place the booking form is on reception
and spaces are filling up fast.
GET READY FOR FRIDAY MADNESS!!!!
What is Friday Madness??
Friday Madness is a whole day of…..
FREE PERSONAL TRAINING by myself at Fitness First Crewe.
As of next Friday the 20th of March I will be doing Friday madness every month till the end of the year!
Check out the posters know at Fitness First Crewe, and put your name down for the best workout you will
do in march 2009!
mail me: ian@icfitness.net for more info
Well that's what I'm told
On Friday I put up some posters in the gym advertising my new promotion much to the dismay of my business manager, might I add.
She was very against it and told me doing such things was business suicide, I on the other hand thought it was a magic idea to get
gym members rocking a great work out at the end of the week to get them jacked up on energy for the weekend ahead.
I was hit with your crazy!
I quickly came back with so who doesn’t know that already laughed and exit right lol.
So into the gym I went armed with blutack and up they went and I have had a lot of interest in the promotion already!
If you haven’t seen them already check them out ASAP to make sure you get a place the booking form is on reception
and spaces are filling up fast.
GET READY FOR FRIDAY MADNESS!!!!
What is Friday Madness??
Friday Madness is a whole day of…..
FREE PERSONAL TRAINING by myself at Fitness First Crewe.
As of next Friday the 20th of March I will be doing Friday madness every month till the end of the year!
Check out the posters know at Fitness First Crewe, and put your name down for the best workout you will
do in march 2009!
mail me: ian@icfitness.net for more info
Tuesday, 10 March 2009
Leg Destroying Heart Pounding Workout
Warm up: 5-7 mins on bike followed by dynamic leg stretching
• 25 Front Squats
• 45 Seconds Easy Running
• 25 Leg Extensions (on machine)
• 45 Seconds Quick Stepping (on a low box)
• 20 Lateral Lunges
• 45 Seconds Easy Running
• 25 Straight Legged Deadlifts
This circuit 5x then
5 mins hill sprints @ 20second intervals on treadmill
• 25 Front Squats
• 45 Seconds Easy Running
• 25 Leg Extensions (on machine)
• 45 Seconds Quick Stepping (on a low box)
• 20 Lateral Lunges
• 45 Seconds Easy Running
• 25 Straight Legged Deadlifts
This circuit 5x then
5 mins hill sprints @ 20second intervals on treadmill
Thursday, 26 February 2009
Rise in Diabetes
Yesterday a heard a news report that shocked me.
It was a report on the rise of people being diagnosed with type 1 diabetes. The report stated that over the past 10 years the number of of people diagnosed with the disease in the UK had risen by around 44%
44% can you believe this??? This is crazy!!!
This was not just adults but teenagers and children as well. Its frightening to think that young people are so at risk and that we are also putting our children at risk by letting them eat so much sugary crap and processed foods.
It does not have to be this way for the rest of us and we can prevent our children from diabetes too. Its time to take hold of our lives and change them for the better with healthy eating regular fitness/exercise and getting more rest.
For more on how i can help you visit http://www.icfitness.net
NOW!
It was a report on the rise of people being diagnosed with type 1 diabetes. The report stated that over the past 10 years the number of of people diagnosed with the disease in the UK had risen by around 44%
44% can you believe this??? This is crazy!!!
This was not just adults but teenagers and children as well. Its frightening to think that young people are so at risk and that we are also putting our children at risk by letting them eat so much sugary crap and processed foods.
It does not have to be this way for the rest of us and we can prevent our children from diabetes too. Its time to take hold of our lives and change them for the better with healthy eating regular fitness/exercise and getting more rest.
For more on how i can help you visit http://www.icfitness.net
NOW!
Monday, 23 February 2009
Music Breathes Exercise Energy!
One of the best ways to help you workout hard and intensely is listening to music.
Not just boring crap but your save kind of pumpin' rockin' beats.
I would recommend tunes that really gets you pumped up and ready to throw yourself around like a total nut!!
I myself have just bought the new prodigy album and cant want to get it on the ipod and hit my next work out its gonna be devastating!!!
So keep it rockin' when you next wanna get a great intense fat burning workout!
Ian
Not just boring crap but your save kind of pumpin' rockin' beats.
I would recommend tunes that really gets you pumped up and ready to throw yourself around like a total nut!!
I myself have just bought the new prodigy album and cant want to get it on the ipod and hit my next work out its gonna be devastating!!!
So keep it rockin' when you next wanna get a great intense fat burning workout!
Ian
Sunday, 22 February 2009
Are you a Cardio Slave?
On Friday I was standing in the gym and took a couple of mins just to look around at over 20 gym members slogging it away at the cardio machines for 40-60 mins and more.
Crazy crazy crazy!!!
I explain try to all these members that they would benefit way more from short interval bursts and resistance training for their fat loss goals but it seems to be a waste of time as every single day these same gym members do the same thing with the belief they are getting results from the long boring cardio sessions watching TV or chatting to friends or even reading a book/magazine.
I mean come on can that really get you a great fat burning workout.......ERRRR HELL NO is the answer, it's a shame to see all that dedication and work going to no use at all.
And that these dedicated fitness enthusiasts have become......
SLAVES TO CARDIO!
Don't become a slave to cardio yourself, change what you do every month and make the first chages to get away from the machines and pick up some dumbbells exercise intensely and start seeing the results you desire.
for more info visit http://www.icfitness.net
Crazy crazy crazy!!!
I explain try to all these members that they would benefit way more from short interval bursts and resistance training for their fat loss goals but it seems to be a waste of time as every single day these same gym members do the same thing with the belief they are getting results from the long boring cardio sessions watching TV or chatting to friends or even reading a book/magazine.
I mean come on can that really get you a great fat burning workout.......ERRRR HELL NO is the answer, it's a shame to see all that dedication and work going to no use at all.
And that these dedicated fitness enthusiasts have become......
SLAVES TO CARDIO!
Don't become a slave to cardio yourself, change what you do every month and make the first chages to get away from the machines and pick up some dumbbells exercise intensely and start seeing the results you desire.
for more info visit http://www.icfitness.net
Thursday, 19 February 2009
Fat Burning Workout!
For a great fat burning workout try moving away from boring cardio machines and shift your body into a fat burning furnace with bodyweight cardio and resistence training to get you really sweating and your muscles burning.
This will get you working at the right intensity to really get great fat loss results.
Try this:
15 Press Ups (on knees if needed)
15 Low Rows
10 Jump Squats
15 Chin Ups (assisted if needed)
15 Alternating DB Shoulder Presses
10 Bench Jumps
Do this circuit 4 x
Then finish with 5-7 mins of easy running or sprint intervals:
Run for 20 seconds then rest for 10 seconds and repeat.
Have a great workout...
Ian
This will get you working at the right intensity to really get great fat loss results.
Try this:
15 Press Ups (on knees if needed)
15 Low Rows
10 Jump Squats
15 Chin Ups (assisted if needed)
15 Alternating DB Shoulder Presses
10 Bench Jumps
Do this circuit 4 x
Then finish with 5-7 mins of easy running or sprint intervals:
Run for 20 seconds then rest for 10 seconds and repeat.
Have a great workout...
Ian
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