- It is that time of year when many are going to try and focus on losing weight. However, many will set unrealistic goals and try to accomplish their goal without having a plan. This post will provide you with some weight loss help tips to help you succeed in reaching your goal.
1. Try To Keep The Intensity High
It is important when doing cardio exercise to not just go through the motions and barely break a sweat. By doing this you are only going to burn minimal calories and will never tap into burning the fat that is stored. Therefore, to crank up the fat loss you need to putting in a max effort into every one of your cardio workouts.
2. Try Mixing It Up
Lots of people will often feel comfortable on a certain machine and will base their entire workout routine on that machine. This is quickly going to get boring and having you reach a plateau.
So instead of picking a single cardio exercise machine try adding in some classes or make it a point to try out a new machine, even if it is just for a few minutes, to keep your body guessing. By doing this, you may find other machines or a class that you may really enjoy which is important because we all know if we do things we despise, then we aren’t going to do them for long.
3. Don’t Forget Weight Training
Weight training is often mistakenly associated with just wanting to build muscle so many looking to lose weight will leave it out. However, if you are looking for better results in burning fat, it is crucial that weight training is added. The fact is, muscle cells can burn about three times more the calories than fat cells can. Therefore, doing some weight training can have you increasing your muscle mass which will increase the calories burnt during rest.
4. Healthy Eating
The foundation to any successful weight loss program is eating healthy and without doing this, your fat loss efforts will fail. So if your busting your butt in the gym but not eating healthy, your efforts to achieve weight loss are going to fall short. For the best results, it is important to make sure at least 80% of the food you take in is unprocessed, natural, and fresh.
5. The Importance of Rest
It is often thought the harder and more you train, the more weight you will lose. However, overtraining is something that needs to be avoided and will only set you back. It will cause you to have a slower metabolism as well as the increase risk of getting injured.
To avoid the problems that are associated with overtraining you should always allow yourself plenty of rest days in your schedule. Get as much sleep as you can and always have a day of relaxation with no strenuous physical activity. You should always listen to your body and give it the needed rest it deserves. Finally, if weight training, do not work on the same muscle groups you did the day before as you should allow at least a 48 hour time-frame before working those muscles with weights again.
By following these weight loss help tips, you should be on your way to burning off those unwanted pounds and getting the results you have wanted.
-We all know the importance of cardiovascular training but some of the best cardio workouts you may not even be doing. If you find yourself bored with treadmills,elipticals,bikes, or any other cardio machine, then keep reading to find out the best cardio workouts you may be missing out on.
Doing the same piece of cardio equipment over and over will lead your body to adapt to it. This is going to halt you from getting the results you could if you challenged yourself by doing different types of exercises. Adding these exercises to your warm ups and workouts should spark greater results. Let’s now check out some awesome cardio workouts you may be missing out on.
The importance of getting a warm up in is crucial to a successful exercise program. A 5 to 10 minute warm up will get the body ready for the workout you are about to do. I am sure you know of the cardio equipment to do this on but you may not realize other alternatives to warm up.
A great alternative to cardio machines for a warm up would be wood chops, dumbbell swings, or burpees. These are are all full body exercises that get the blood flowing preparing you for your workout.
Here are some of the best cardio workouts you may be missing.
* Jumping Rope
Some of the best conditioned athletes in the world are boxers and the one thing you see them all do is jump rope. Jumping rope gives you a great calorie burning workout and is a great mind -body-connection. Jumping rope also is great because it really takes no investment.
* Stadium Stairs or Hill Sprinting
This is definitely one of the best cardio exercises to build a rock hard lean and powerful body! You can do a form of interval training here as you can sprint up and then walk down. Try it and I am sure you will agree that this is one of the best cardio workouts.
* Sprint Style Swimming Workouts
This type of swimming is a more muscular workout than if you were doing a steady state distance swimming. This type of swimming is the same concept as sprinting as it really burns calories. Remember when it comes to getting results….you need intense training.
*Heavy Bag Punching or Kicking
These are some of the best cardio workouts and they are also a good way to get out some frustration. If you don’t believe this then try hitting the bag for a minute and tell me it isn’t burning some calories. Another great thing about these exercises is it give you a mind body connection, something you really don’t get on cardio machines.
When done properly this is one of the best cardio exercises . With dumbbell circuits, you can alternate between full body exercises to get great fat-burning results. With a dumbbell circuit you can do an exercise for lower body then follow with an exercise for upper body and keep repeating. A good example would be to perform 1 set of squats, push-ups, lunges, bent over rows, step ups, and finally shoulder press, with minimum rest in between exercises. You can then repeat the set again. Great cardio workout.
Bodyweight training is great for people just starting out but also can be used by the more advanced. Such exercises as bodyweight squats, burpees, pushups, bear crawls, mountain climbers, jumps, and planks, can all be done almost anywhere and don’t need any equipment to do them. The more experienced exerciser can add these to there current routines to super set and burn more calories.
* Exercise DVD’s
I listed exercise DVD’s because there are going to be times when you may have very little time or maybe bad weather can’t get you outside that a quick structured workout may just be what you need. There are several good dvd’s that can really get your heart rate going in minimal time. P90X3 , INSANITY , and T25 are just a few.
I hope I have given you some new ideas of some of the best cardio exercises you may not be doing to get results. There is no excuse to stay bored on a piece of cardio equipment that you despise on doing. If you continue to do things that you do not like and or bore you, then the chances of you sticking with your program are slim. Even the best cardio exercises will not work if you don’t mix it up and raise your intensity levels and keep it fresh. So give some of these a try and keep striving to a healthier you.
Here is a video of a good cardio workout exercise using a kettlebell.
Here we are a new year upon us and weight loss is your goal, and so should eating your veggies! Not only are vegetables low in calories but they also have many health boosting nutrients that can help you when trying to lose some extra pounds. In this post I’m going to give you some examples on how vegetables can help with weight loss.
Just How Do Vegetables Help With Weight Loss?
1) Low In Calories: Most vegetables contain less than 100 calories per serving. Therefore, it is important to make sure your meals have plenty of colorful vegetables so you can reduce the calorie content which can help with weight loss.
2) High Levels Of Fiber: Most vegetables contain a good amount of fiber (this type of indigestible carbohydrate supports healthy bowels and more). It is known that foods that are rich in fiber will require more calories to digest them than the foods that don’t have fiber. What this means is that by eating plenty of vegetables, you will actually burn more calories just in trying to digest them than if you didn’t eat them.
3) Full Of Phytonutrients, Vitamins, and Minerals: Vegetables are a terrific source of phytonutrients, vitamins, and minerals. True these nutrients don’t directly support weight loss, but they will provide your metabolism what it needs to stay at optimal level and not slow down. Therefore, by consuming vegetables often, you can guarantee that your body will be burning more calories.
4) Veggies Contain Lots Of Water: Most vegetables contain over 50% water. Similar to phytonutrients, vitamins, and minerals, water will not directly burn fat but it will keep you hydrated which in turn helps your metabolism and the fat burning process.
Adding Flavor Without Adding Calories
A major problem people have with vegetables is the the taste, which may have some people avoiding them all together. However, if you are willing to invest a little time in preparation, you can make those vegetables tastier and without having to sacrifice many added calories. This is the part where some people will make the mistake of sacrificing the healthy goodness of vegetables for taste.
Be careful not to add something that is going to skyrocket the calorie content and give you added fat.
Some suggestions for adding flavor couls be as simple as adding some salsa, fresh herbs, or even whole grain mustard.
Also, if you must have sour cream then how about trying nonfat plain greek yogurt. Trying this will also get more protein and calcium without the fat.
Not only are vegetables crucial for better health but they can also help aid you with the weight loss battle and be tasty at the same time. All it takes is a little preparation and planning and you can make them a part of your daily routine without sacrificing taste. So if you’re not eating vegetables daily, take action and make it a priority to have vegetables on a daily basis.
If you want to speed up your metabolism and get the most out of the calories you burn everyday, exercise plays a big roll in this process. The good news is the process of speeding up your metabolism with exercise is simple and in this post I will give you 5 tips to help you.
Tip 1: Walk Whenever It Is Possible
Walking is a simple calorie burning exercise that can be done at anytime and in many situations that people often neglect to take advantage of. By adding walking into your daily routine you will have burnt many more calories by weeks end. So when possible, take every opportunity to walk during the day and watch the calories burned start to increase.
Tip 2: High Intensity Cardio
While walking can be a nice way to steadily burn more calories, doing somne high intensity cardio daily can really speed up your metabolism. Doing high intensity cardio in short periods of time can really burn some calories and not take up much of your time. There are many different ways you can do some high intesity cardio with exercises like jumping jacks, jump squats, sprints, and burpees.
Tip 3: Add Resistance Training Into Your Routine
If you want to get a serious boost to your metabolism, you should be adding some resistance training into your routine. Even though it may not burn as many calories as high intensity cardio, it will indirectly speed up your metabolism.
The explanation for this is the activation of muscle cells burn more calories than fat cells do. Therefore, building up your muscle mass with resistance training a couple times a week, will have you naturally burning more calories
Tip 4: Working Out Consistently
Sticking to a consistent workout routine will have you maximizing your metabolism. Adding extra activity does help make a difference but if you want to really get results, a consistent exercise routine will give you even better results. So for greater results, design a workout plan that is going to mix resistance training and cardiovascular training, making sure to maximize your effort and consistently workout three to five times a week.
Tip 5: Have A Rest Day
If you are not getting the proper rest even the best metabolism boosting exercise routine will end up failing. Having adequate rest will give your muscles time to repair and prevents you from over training. If you fail to make time to rest it will prevent your body from recovering fully which can lead to injury, slower metabolism, and not performing at optimal levels. Therefore, it is crucial to always have at least one day to take a break from physical activity so you will be ready to go at it again.
As you can see, with just a few simple steps, you can speed up your metabolism and experience better results. The great thing about these tips is that they are not very hard to add into your weekly routine. So if you are looking to burn more calories everyday, try adding these tips and give a boost to your metabolism.
Here are some other tips to speed up your metabolism…..
The improvement in cardiovascular fitness can lead to many health benefits. Such benefits are a lower your risk of getting many health disorders, improvement in your energy levels and endurance, the strengthening of your lungs and heart and much more This post will give you five great bodyweight cardio exercises that can be performed anywhere and at anytime for better cardiovascular fitness.
The burpee is one of the best bodyweight cardio exercises you can do as it can have you burning a lot of calories while using many different muscle groups. To do the burpee, follow these instructions:
* With your knees bent, put your hands on the ground about shoulder width apart.
* Slowly bend your arms as you kick your legs out behind you, stopping when your nose comes close to the ground.
* Straighten your arms slowly, bring your knees back in, jump as you stand up.
* After you land, repeat the steps again as many times as you can.
Here Is A Video Demonstration Of The Burpee
2. Jumping Jacks
The jumping jack, which we learned how to do as kids, is actually a great way to burn some calories. To do the jumping jack just follow these instructions:
* With your hands by your side and feet together, stand up straight.
* Jump up in the air, lift your hands over your head, and kick your feet out to the side.
* Jump in the air again while bringing your feet together and lowering hands back to your side again.
* Repeat these steps as many times as you can.
Here Is A Video Demonstration Of The Jumping Jack
3. High Knees
High knees are a great cardio bodyweight exercise that are simple to do but yet challenging. To do the high knees just follow these instructions:
* Raise your right knee about hip height while standing up and raise your left arm up about shoulder height.
* Lower right foot and left arm back down.
* You can then do the same with your left knee and right arm.
* Lower your left foot and right arm back down.
* Repeat these steps as many times you can.
Here Is A Video Demonstration Of High Knees
4. The Mountain Climber
The mountain climber is another great cardio bodyweight exercise that can really burn many calories. To do the mountain climber, follow theses instructions:
* Place your hand on the ground about shoulder width apart while you bend your knees.
* Bend your left leg up and straighten your right leg out behind you.
* While jumping with both feet off the ground, switch your leg positions so your left leg is now out behind you and your right leg is bent.
* Jump again and switch thew positions of your legs so your right leg is straight behind you and your left leg is bent.
* Repeat these steps for as many repetitions as you can do.
Here Is A Video Demonstration Of The Mountain Climber
5. Step Up
The step up is great exercise that works off many calories and can really raise your heart rate . This cardio workout can be performed with anything that is strong enough to step onto, whether it be a set of stairs, an aerobic step, or any other sturdy object. To do the step up, follow these instructions:
* Stand in front of the object that you are going to be stepping on.
* Alternate stepping up with your right foot and then your left foot.
* Step off with your right foot and then step off with your left foot.
* Repeat these steps as many times as you can..
Here Is A Video Demonstration Of The Step Up
Bodyweight cardio exercises can be a versatile, fun way to enhance your cardiovascular fitness. Add these exercises in a couple times a week and you will find an improvement to you cardiovascular fitness along with the many benefits that better cardiovascular fitness can have on your everyday life.
If you are suffering from posterior knee pain, which is back of knee pain, it can be caused from several different factors. This type of pain can gradually develop which may be an indication that there is a problem with some part of the knee. If there is an injury that has occurred, then the pain will develop suddenly. In some cases, people will have the feeling of an achy back of the knee pain, while others could find restrictions in the movement of their knee due to a sharp pain or from swelling. I have put together a small collection of articles and videos to hopefully help your back of knee pain.
http://sportskneetherapy.com/ Sat, 30 Aug 2014 23:33:56 -0700
The back of my knee hurts and starts to swell, but why? Can I still do exercises to reduce knee pain and swelling? Back of knee pain and swelling normally occurs with over exhausting of tendons the work in conjunction with your knee. In less common causes, nerve and vascular pain can be the root of pain behind the knee. In this article, you’ll find a list of different posterior knee pain symptoms and causes.
http://www.kneepainrunning.net/ Sat, 07 Dec 2013 02:41:15 -0800
Posterior knee pain, also referred to as pain behind the knee, is due to a wide range of issues. The pain may occur abruptly because of an injury, or it may develop over a period of time due to an existing problem that remains undiagnosed. As for the kind of pain experienced, it may vary from a stiffness, difficulty in moving the leg, sharp pains, or swelling. Pain on the back of the knee have many causes, let´s look at them.
At http://www.do-it-yourself-joint-pain-relief.com/pain-in-back-of-knee.html this do-it-yourself pain in back of knee quick fix uses one simple movement to r…
Back of Knee Pain at the back of the knee can be caused by many issues including hamstring tendonitis, a baker’s cyst, popliteal tendonitis, and other condit…
Running Injury Free Revolution (RIF REV) – empowering runners worldwide to run injury free. http://www.rifrev.com/ http://www.bodyleadership.com.au/physiothe…
http://www.TheKneePainGuru.com – The Knee Pain Guru offers a natural and holistic approaches to eliminating chronic knee pain so you can live the life right …
If you are suffering from back of knee pain, I hope you may have found something helpful in these articles and videos to help you with this problem. You should of course always seek treatment from a physician, especially if the pain is getting worse. Delaying seeking treatment may cause further problems. That is the last thing you want to happen in your search for better health and fitness.
If your are not eating enough protein and have a protein deficiency then you are not only missing out on the health benefits but you may also be doing some damage to your overall health. In this post I will be looking deeper at some of the affects a lack of protein can have and list the main five risks of protein deficiency.
1. Retaining Fluid
Having enough protein can help balance the fluid in your body. Not taking in enough protein can interfere with keeping this fluid balance and lead to fluid retention. Retaining fluid can lead to the swelling of your stomach, feet, and hands and can also lead to discolored skin, stiff joints, high blood pressure, and pain.
2. Lack Of Muscle growth
It is well known that one of the main functions of protein is to maintain, repair, and build the cell’s in your body. Having a protein deficiency can stunt the growth of muscle cells as these cells are are one of the main users of protein. Having a lack of protein for a long time can have your body breaking down muscle cells in search of protein which causes muscle waste and shrinkage.
3. Mental Health Issues
Your brain also has a use for protein to keep functioning at optimal level. If you’re not taking in enough protein, you can cause your brain to struggle to develop properly. This can lead to such issues as mood swings, anxiety, depression and more.
4. Possible Organ Failure
Protein plays an important part in the maintenance and repairing of all vital organs in your body. If you do not have enough protein, all your vital organs will not have what they need to stay healthy and function properly. This may lead to an organ not functioning at its optimum level in the short term and possibly having an organ failing in the long term.
5. Immune System Weakness
Protein is used by your immune system to create antibodies. The importance of the use of these antibodies is with the fighting of disease, infections, and viruses and the strengthening of your body and immune system. If you are lacking protein in your diet, your body will not have the fuel that it needs to make these antibodies. The lack of these antibodies will have a negative effect on your immune system and make you vulnerable to infections, viruses, and diseases.
As it has been stated, a protein deficiency can lead to some serious health problems. So it is important to make sure your diet has plenty of foods that are rich in protein (such as dairy, meat, nuts, and fish) and to make it a point to avoid being protein deficient while enjoying the health boosting properties of protein.
I am sure by now you have heard about CrossFit, the type of fitness training developed in 2000 by Lauren Jenai and Greg Glassman. Since its beginning, the huge following of CrossFit has lead to the opening of over 10,000 CrossFit gyms all over the world. This post will help give you a basic understanding of CrossFit and give you an idea if this is something you would want to try.
The Basics of CrossFit
One of the things Crossfit aims to achieve is an improvement to your fitness levels in multiple areas. It improves your cardiovascular fitness, speed, agility, coordination, balance, strength, stamina, flexibility, core stability, and more.
CrossFit workouts include a wide range of high intensity functional moves that can improve your overall fitness.
The workouts in CrossFit are based on the WOD(Workout Of The Day) that are daily posted on Crossfit.com. To complete the WOD you must do a series of exercises in as fast as time you can, do as many rounds of the workout within a set period of time or during a set exercise you can lift the maximum amount of weight possible.
You can perform the WOD in isolation but with most CrossFit boxes (gyms), they have hour long classes that contain a warmup session, developing skills session, a demonstration and explanation of the the WOD which is then followed by doing the WOD and then a stretching session. The performance of the WOD by each member is ranked and scored by the instructor so that members can measure how they are doing over time and also lead to friendly competition and use it as motivation inside the group.
Equipment Used In CrossFit
CrossFit will use a wide variety of fitness equipment in the WOD’s which makes will continue to challenge you. When you are a member of a CrossFit box, the equipment needed is provided to you on each session. However, completing the WOD outside of a CrossFit box is going to take having access to the following;
* Jump rope (click here to purchase)
* Gymnastic rings (click here to purchase)
* Resistance bands (click here to purchase)
* Medicine balls (click here to purchase)
* Plyo boxes (click here to purchase)
* Adjustable rubber bumper plates (click here to purchase)
The Exercises of CrossFit
CrossFit uses many different styles of exercise in its WOD including bodyweight exercises, aerobic exercises, weightlifting, gymnastics and more. Because of this, there are many different exercises which can be performed in the WOD. Here is a list that of 10 exercises that are most common in CrossFit.
Barbell Snatch: This explosive exercise involves in one movement the lifting the barbell off the ground and over your head.
Box Jump: In this exercise you jump from the floor onto a plyo box which can be anywhere from 6 inches to 30 inches high.
Burpees: This full body exercise, burpees, is a great exercise to improve strength and cardiovascular levels.
Jump Rope: One of the top calorie burning exercises, the jump rope, can be done in several variations such as ‘forward shuffle’, high stepping’, ‘skiers’, and ‘double under’.
Kettlebell Swing: All the muscles in your body are used with the kettlebell swing.
Muscle Ups: This intense gymnastic ring exercise, muscle ups, test your strength and balance levels.
Pull Ups: This upper body exercise is a fantastic way to improve upper body strength.
Rope Climb: The developing of endurance and functional strength can be achieved with the rope climb.
Swimming: This low impact cardio exercise, swimming, can also strengthen and tone your muscles.
Wallball: This fun exercise, wallball, can help develop your reflexes, coordination, and strength.
I hope this post has give you a better understanding of just what CrossFit fitness is about. So if you think this might be something you would enjoy, find a CrossFit box in your area and give it a try today.
Walking isn’t considered by many to be a great cardio exercise because the calories burned walking is often less than other exercise routines. For example, cardio exercises like running and cycling, can have you burning anywhere from 3 to 4 times more then the calories you burn from just walking. However, if you want to increase the calories burned walking, there are some techniques you can include to get more out of it. This post gives you 5 ideas on how you can increase the calories burned by walking for even better results.I have also included a calories burned calculator for you at the end of the post.
1: Adding Some Weights
A simple but effective way to increase walking calories burnt is by carrying some weights. When I say carry weights I don’t mean holding dumbbells in each hand and walk. This is only good for a short distance as your arms and grip would give out way before the rest of your body would on a longer walk. If you are looking to add just some light weights, you can buy wrist or ankle weights to give you a little more resistance. Another method that can be used if you want to add more weight is to include a backpack with weights inside of it.
2: Walking Up Hills
A challenging way to increase the calories you burn walking is to walk uphill. Walking up hills add a variety to your routine and will get you sweating much more. Walking uphill along with walking on a flat surface will ensure you are working all the leg muscles in your body.
3: Interval Training Sprints
If you really want to increase the calories you burn from walking, interval training sprints are a fantastic way to achieve this. If you can include just 6 minutes of interval sprints per walk you can easily increase the amount of calories you will be burning for that workout.
4: Add In Bodyweight Exercises
A great way to increase calorie burning and also to break up your walking routine is to include some bodyweight exercises. These exercises are great because you do not need any equipment and can be done anywhere and at any point you want to break up your walking routine. When talking calories, bodyweight exercises work off between 500 and 1,000 calories per hour, so these exercises are an awesome way to increase the total calories you will burn in your walking routine.
5: Using Nordic Poles
Another great way to increase the calories burned walking is to include Nordic poles which will give you the added benefit of using your upper body as you walk. Another benefit of using the Nordic poles in your routine is the fact that they can take some of the pressure off your joints and knees while walking.
By adding these 5 techniques in your walking routine, you can easily burn more calories than you would if you would just walk. So if you avoided walking because of the lack of calories it burns, you can give it a try by including some of these tips to increase the calories burnt in your walking routine.
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When people are looking to lead a healthier lifestyle, they often believe that all dietary fats are bad for them. However, the truth of the matter is besides trans fats, dietary fats should be eaten regularly for good health. In this post I hope to give you an overview and explain the different types of dietary fats.
The most vilified of the four dietary fats, saturated fats, is often associated with leading to heart disease, clogged arteries, and more. However, without saturated fats, your body will not function properly. Today’s studies show what we once feared may not be bad at all. The role of saturated fats may include:
– Heart disease protection
– Stronger bones
– Cell walls strengthening
– Stronger immune system
– Stronger nervous system
– Strengthening of your vital organs
Products such as dairy, red meat, and butter are great sources of saturated fats. Vegetarians can get saturated fats from such things as coconuts, nuts, and avocados.
Monounsaturated fats can help against certain ailments and help keep your blood healthy. Here are some of the main functions of monounsaturated fats in your body:
– Lowering LDL cholesterol (which can restrict blood flow and builds up in your artery walls)
– Better blood glucose regulation
– Protecting against inflammation
– Increasing fat burning rate
– Increasing HDL cholesterol (which helps to rid LDL cholesterol from your artery walls)
Monounsaturated fats can be found in such things as olive oil, most nuts and seeds, and avocados.
There are two main types of polyunsaturated fats omega 3 essential fatty acids (EFAs) and omega 6 EFAs. They may benefit you in the following :
– Boosting your vision
– Better skin- Boosting your brain
– Stronger bones
– Protecting against heart disease
Some great food sources of omega 3 EFAs include dairy products, flaxseed oil, and cold water fish (such as salmon and anchovies). Some great food sources of omega 6 EFAs include sunflower seed oil and most types of nuts.
Trans fats, unlike three dietary fats mentioned above, can be harmful to your health and are not required by your body. Trans fats are artificial, man-made fats that food manufacturers use in their products so they can have a longer shelf life so it is something you definitely want to avoid. Some negative effects of consuming trans fats are:
– Increased heart disease risk
– Increased cancer risk
– Increased Alzheimer’s risk.
Trans fats can be found in processed products such as cakes, cookies, fries, and some frozen foods. Therefore, it is crucial to limit these foods and replace them with fresh, natural options to avoid the health risks that come with trans fats.
I hope this post has helped you learn about the different types of dietary fats and the role they play with your health. So now you know it is time to rid your diet of trans fats and to not be afraid of eating other fats cause they actually can be good for you!