EXERCISES

Running (7 minute mile average) - At 7 minute mile running we will burn more than calories per minute and looking at most runners on the street many may deduce that this must be the best exercise to lose weight. Most runners seem so thin and lean but in fact running at this pace would not be the best idea to lose weight. We would probably be burning about 80% carbohydrates and only fat.Burning a high percentage of carbohydrates may increase rather than regulate appetite. Trained runners are different their muscles have adapted to this level of intense running over years of training, they utilise oxygen much better which accelerates their fat burning potential even at higher levels of physical exertion.

Sprinting or weight training - Some of the most intense exercise we can perform. The energy to fuel these activities comes almost exclusively from carbohydrates. The amount of total calories burned is very high whilst performing the movement, however they can only be performed for short periods due to muscle fatigue. Plenty of rest periods are needed between each bout resulting in less total calories burned over the course of a training session. Normally other aerobic exercises are performed continuously for the whole duration of a session therefore total calories burnt are usually much higher. A positive reason to exercise lightly over a longer duration!

Biking - Take your bike and spend some time outside. You can use your bike when you visit friends, go to work or do your shopping. Use it as often as you can and you will see how your energy level rises and your body gets used to the exercise. Start slowly and cover in the beginning only short distances and higher gradually your effort and the distance.

FITNESS

Ab exercises are not just for fitness gurus. In fact, the simplest of exercises can work out all the muscles in your abs. Yes, there are more than one! And there are a variety of ways that they can be done that can be modified to suit almost any fitness level. Whether you are a teenager, middle aged, or even if you are in a wheel chair, there are ab exercises that are suitable for your needs.
Before you can start working on a six pack, you need to discover how to lose belly fat. There are many options available these days to anyone who wants to trim their middle. You can rent a DVD, you can join a gym, or you can get a personal trainer. Or if money is an issue, you can find all the information you need for free on the internet. There are a multitude of fitness sites that can guide you in your quest for a trimmer tummy. Try to find a site that focuses on a balanced diet and balanced exercise program and you will be assured of losing that spare tire in a safe manner. If you are overweight, speak to your doctor first, as well, as with any new fitness or diet plan.

If you have already lost the bulk of the excess baggage, you are likely more focused on gaining muscle and definition. If that is the case, you may want to search out more advanced fitness sites. With the right information, you can learn how to get six-pack abs, too. Research is your biggest ally in the battle for ripped abs and the internet can help you find the perfect ab exercises to help you get ripped.

No matter what stage you are at, from getting from fat to fit to developing defined abdominal muscles, you can find the most effective ab exercises for your needs online. You can talk to experts, chat with professional trainers, or read the experiences of others that have been in the same situation as you. Soon, when you hear someone say, I need to trim my love handles, you will be able to guide them to the best ab exercises.

BODY FITNESS

Eating takes an enormous portion in living. Whatever you eat is responsible for any modifications within your body, be it a good or bad change. If you ever know tips on how to choose the correct foods to eat and how you eat them appropriately would make a very major difference as opposed to eating anything that is edible. If you're eating healthy foods and you calculate the quantity of calories or carbs that you consume on an everyday basis, then it is unlikely for you to acquire weight. You can be capable of keep your body fit and wholesome when you are that health conscious.

However, in the event you maintain on feeding yourself with unhealthy foods, especially foods that have so much fats, then do not anticipate having a greater figure for the subsequent months particularly if you don’t give considerably time to physical exercise as well. You need to have a balanced diet plus an appropriate workout to maintain your wellness and shape. You'll find distinct types of diet program and you can decide on any of them as long as your body can handle the adjustments; that is why you'll need to consult to a doctor if you would like to ensure that your body is compatible along with your choice of diet strategy.

Fasting has been used really often now. Fasting does not necessarily be something that calls for an individual to refrain himself from eating any foods at all. In truth, you may still consume one thing. For example, juice fasting can be a sort of a liquid diet where an individual has to replace his common meals with raw juices. These raw juices could be made through juicing some fresh fruits and veggies making use of any sort of juicer. Fasting can also be a form of diet where you need to replace foods with one thing healthier and demands you to eat much less.

FITNESS

Even though you lift things — like groceries, your kids, and other objects — with your arms, your legs and back are also key players. This exercise strengthens your legs, glutes, lower back, arms and shoulders. Exercise: Stand with your feet wide, holding a light medicine ball in front of you in both hands. Squat down moving your rear back, keeping your knees over your ankles and lower the medicine ball to the floor while keeping your head up and back straight (don't hunch). Return to a start position and lift the medicine ball up over your head. Repeat squat and lower ball to the ground. Perform 3 sets of 10 repetitions. Increase weight of the ball as you get stronger.

Whether you have stairs at your house or have to climb them elsewhere, using stairs as part of your fitness program will keep your legs conditioned — not to mention toned. Partnering stair climbs with bicep curls will strengthen your arms and improve your ability to carry things up the stairs. This exercise will also boost your cardiovascular fitness. Exercise: Stand at the bottom of a flight of stairs holding a 5- to 8-pound dumbbell in each hand. Climb the stairs while performing bicep curls. Walk or run down the stairs holding the weights but not doing curls. Repeat 5 to 10 times. Increase the dumbbell weight as your arms get stronger and mix up your climbs by taking two steps at a time for a flight or two.

This exercise improves your balance and coordination as well as strengthens your upper, mid and lower back, shoulders, glutes and legs. Exercise: Stand tall with a 5-pound dumbbell in each hand. Extend your right leg back and place your toe on the floor keeping your right leg straight. Lean forward slightly at the hips. Lift your right leg behind you as you bring your chest towards the floor and lift your arms straight out forming a T at your shoulders, squeezing your shoulder blades together and keeping your head in line with your neck. Return to start position. Repeat 10 to 15 times for each leg. As you get stronger, increase dumbbell weight and strap 2- to 5-pound weights on your ankles.

FAT LOSS

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake – especially if you are adding mix to drinks…that is a double calorie bomb! A single “Jackand Coke” is over 200 calories (100 calories from booze and 100 calories from mix).

Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this:
Fast food restaurants are all about profit.

And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor – especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just politically-correct opinion. If it’s fast food, it’s poor food.

Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is “barely” healthy eating.

The politically-incorrect truth is that it’s going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That’s the truth.

But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

Make one small improvement to your nutrition everyday for the rest of your life.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).
Stick with fiber-rich fruits and vegetables – organic if possible.

Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted nuts.

Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

It doesn’t matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn…don’t worry about the details, just train consistently.

Strength Training

1. Women can't get as strong. Not true. Women have a potential for developing muscular fitness (particularly in their upper bodies) that often remains untapped. In fact, the average woman gains strength at a slightly faster rate that the average man does.

2. Strength training de-feminizes women. Fortunately, the wide array of potential benefits of strength training (functional, physical, mental, and health) are just as appropriate and available to women as they are to men. Tight, firm, muscles have nothing to do with the objectionable term "de-feminize."

3. Lifting weights will cause women to develop relatively large muscles. In reality, women don't have the genetic potential to develop large muscles because, except in very rare instances, they don't have enough testosterone, which is needed for the development of muscle bulk.

4. Strength training will make a woman muscle-bound. Muscle-bound is a term that connotes lack of flexibility. Not only will proper strength training not make a woman less flexible, in most cases, it will make her more flexible.

5. A woman's muscles will turn to fat when she stops training. Muscles cannot turn into fat. Muscles simply don't have the physiological capacity to change from one type of tissue to another. Muscles have the property of "use it or lose it." If a woman doesn't use a particular muscle, that muscle will literally waste away (atrophy).

LOSING WEIGHT

Although the desire to lose weight might be very strong, the person has to ensure that they have taken the necessary steps to ensure that they are not harming the body. It is very important to look at the weight loss program as part of an overview of your health plan. In fact the people that have healthy lifestyle usually begin their quest in their youth.

Try to use organic food when going for the dietary route to weight loss. Although the food is generally expensive, it is still better than just going for the synthetic stuff. At the end of the day you have to have some control over the way that you manage the weight loss program and you have to ensure that you take the simplest route to get to your objectives. Organic food is recommended as the best option for those that are serious about managing their weight.

Avoid the pills and other medication that might not be good for your overall health. Medication is supposed to treat illnesses. It is not meant to give people an easy route to weight loss. In fact the misuse of pills might create health problems that are much more serious than just being a bit overweight. If one is going to go through the medicine route, they will need to get a proper prescription and follow that prescription with due diligence.

Do not treat weight loss as if it is you only objective in life. Obsessing about your weight at all times is not a good strategy and could end up costing you quite a bit of money. You should look at it as a normal part of your lifestyle but not something that can rule you in a restrictive way.
Try to seek professional advice whenever you are going for a serious weight loss program.

Although it may appear to be a straightforward exercise, weight loss can place some significant demands on your body and you have to ensure that you are ready to meet those demands head on. There is no shame in admitting that the professional people have a bit more knowledge about the subject of weight loss than the novices.