It's good for any man or any woman at any age!
Fitness boot camps have been around for years and have been featured in the national news all over the U.S. This type of training, also sometimes referred to as circuit training, is very functional and for the most part, based on basic movements and exercises used by U.S. military branches to condition our troups.
There are a considerable number of benefits to working out in this training format and in this article, I'll attempt to shed some light on these benefits and why you should be a part of it.
1. Every work out is unique and different than the one before. Exercise intensity constantly changes leaving your body no time to adapt to a given regime. In a nutshell, each session offers a new experience or 'shock' to the body. As a result your body gets progressively stronger, more powerful and more lean. If you like constant change and would like to bring an end to your mundane, gym treadmill workouts then you should seriously consider boot camp for your training program.
2. As previously mentioned boot camp programs are based largely on methods used in military training. However, every exercise is adaptable and modifiable to meet the needs of any age group or fitness level. This includes pre-teens, 65+ year-olds (both men and women!), couch potatoes and athletes. The flexibility options in these programs are endless. No matter where you are in life you CAN do this!
3. Boot camp programs are highly effective at achieving fast weight loss and conditioning in recruits. The good programs are highly planned and systemized for results. Therefore, offerings to sample a session or two to see what results you might personally realize are not unreasonable. Look for boot camps that make such an offer, giving you the chance to try the program out risk free, with nothing to lose, but weight, of course. So what are you waiting for?
The list of benefits and rewards of boot camp fitness programs could go on and on but in general boot camps can affect your life in a positive way.
Get in Shape in Huntington Beach at FitnessWorkx.com
Thursday, June 18, 2009
Friday, June 12, 2009
FITNESS FOR BABY BOOMERS
It seems pretty hard to be fit over 40, doesn't it?
Well, I could tell you about people like Kelly Nelson and Morjorie Newlin, two female bodybuilders. They're not your typical bodybuilders. Kelly Nelson first began training with weights in the early 1980's at age 53 and was still competing in the 21st century in her late 70's...in a bikini...and lookin' good if I may say so! Morjorie Newlin was in her 70's before a 50 pound bag of cat litter convinced her that if she didn't do something, old age was going to be a difficult time. That's when she began a fitness training program that included weightlifting. Morjorie Newlin was participating in bodybuilding competitions, and winning, in her 80's! Same comment...in a bikini and lookin' good.
Now, obviously, these are special ladies who put in a lot of extra effort to accomplish some specific goals, but it does make a point. Life...and fitness...does not have to end at 40. Remember, both of these ladies STARTED their fitness careers well after age 40 and years later, both were not only still active in their chosen fitness areas but actively competing and enjoying life as well as, or in some cases, better than many in their 30's or 40's.
Fitness over 40? Heck, all around the globe, people in their 80's are skiing, hiking, canoeing, biking. Some, not so adventurous, are lifting weights or sweatin' along with Richard Simmons. Some are black belts in Karate and some quietly and calmly practice yoga or tai-chi.
As easy as this sounds, fitness over 40 requires regular performance of the proper exercises. Just as in our 30's or 40's, sitting in the easy chair, clicking the remote, doing 16 ounce curls with a Miller Lite just doesn't cut it. While it may not be necessary to pack up and head for the gym it IS necessary to pick an exercise program or physical activity, combine that with some healthy eating habits...AND STICK TO IT!
Even over 40, the benefits normally associated with a regular, moderate exercise program will kick in, but for seniors, some benefits are of special importance.
People over 40 tend to break bones, usually from falling.
Exercise helps bones stay strong and exercises such as weightlifting and other resistance training help your body maintain balance and stability. Weight bearing and resistance exercises assist the body in maintaining proprioception by improving the connections and conditions of the muscles and their anchoring in bone. This training also triggers the reconditioning of the signaling system from body to brain which allows the brain to realize the danger and transmit the appropriate signals to muscles which can react to correct the situation. Weightlifting and resistance exercises can help give your muscles the strength and agility to respond to those signals if you are tripped, off balance, or in other peril requiring quick reaction.
People over 40 begin to experience more health-related issues.
Regular exercise comes to the rescue here as well. It can help with weight loss, or it can help with weight management once we get to our appropriate weight. Regular, moderate exercise can keep joints supple, in many cases even joints under attack by arthritis. Exercise also strengthens the immune system, which helps us avoid or fight off the normal bacterial and viral infections which seem to come our way and which often seem to wreak havoc on the older population.
Even better; regular, moderate exercise seems to be somewhat effective in helping ward off such common companions of aging as high blood pressure, type II diabetes, and even some forms of cancer.
What exercise program is beneficial for fitness over 40?
1. Get your doctor's approval first.
2. Pick an activity, or even a group of activities, which you will enjoy doing. Don't be afraid to try something new...take some classes in yoga, tai chi, or even mixed martial arts. Maybe you will feel better by lifting weights to increase your strength and be able to carry that 50 pound bag of cat litter home from the market all by yourself. If you like the aspect of solitude but need guidance, try an online personal trainer. Perhaps the idea of biking around the neighborhood or even around other parts of the country appeals to you. If this is a new set of decisions, realize that you may try a few things at first that just don't pan out for one reason or another. Keep experimenting until you find what is right for you. You are STILL exercising, right?
3. Put some variation into your exercise.
Any exercise cannot itself provide the three basic types of exercise needed. We need exercises which will stretch muscles and joints, exercises which strengthen muscle, and exercises which improve our cardiovascular fitness. This is not really hard to do, however, and should not take a lot of time out of your life, particularly when you consider how much it will put back into your life. As one example, you could do a simple weight or resistance training for strength two or three times a week, some sort of low-impact aerobics or walking for cardio on other days, and do some simple stretching exercises every day. None of these workout periods needs to be more than about 30 minutes, although a little more time and effort will produce better benefits, particularly once you have trained up to a level where your body is comfortable meeting the demands you place on it.
You are more likely to stay on a physical fitness regimen if you enjoy it. However, things do tend to get stale over time. It doesn't hurt to vary your approach from time to time in either the manner in which you do certain exercises, or by varying the exercises themselves. While not exact equals, for example, swimming, biking, and walking can be somewhat interchangeable as part of your fitness routine. In some cases, simply varying the environment, i.e. taking a walk in the park or botanical gardens as opposed your neighborhood may be all the variation you need to feel like you have put a little zing into your day-to-day workout existence.
4. Start off easy. At any age, a common reason for failure to stay on ANY exercise program is that people tend to try to do too much at first and try to progress too fast. Whatever you choose, your body needs time to adjust to the new demands being made on it, and results will never come overnight.
5. Don't stop. Probably the most important aspect of any exercise program, or any other self-improvement program, is the commitment to what you know you should be doing day after day. A haphazard approach to your exercise program is detrimental at any stage in your life. After 40, however, making sure you get your regular dose of anti-aging exercise is incredibly important.
6. Eat healthy. Healthy eating choices should be regular part of your life. Make sure your daily intake includes all the water, proper protein, carbohydrates, and fiber your body needs. Remember the importance of portion control. For example, carbohydrates and protein are important components of a healthy diet. But too much protein and too many carbohydrates can be bad for your health.
While fitness over 40 can demand some of your time and attention that you might not want to surrender to it, the rewards in overall health, fitness, and enjoyment of life will far outweigh any investment you put into it.
Find a Personal Trainer online and in Huntington Beach at FitnessWorkx.com
Thursday, June 4, 2009
Nutrition and lowering cholesterol: heart disease prevention
DISCOVER WHAT YOU CAN DO TO PREVENT HEART DISEASE THROUGH DIET AND OTHER LIFESTYLE CHANGES. CLEAN YOUR ARTERIES AND DECREASE YOUR RISK OF CARDIOVASCULAR ILLNESS.
Each year thousands of Americans are affected by heart disease, which, in many cases, is preventable. The heart is the most important organ of the body and heart disease occurs when the blood supply to the heart is diminished or blocked. There are several important, controllable factors that contribute to this situation and these can be avoided with lifestyle changes. The very first factor is diet. Western diets consist of foods that are high in saturated fats. Saturated fats are found in animal products such as, whole milk, meat, eggs, butter, and cheese. When these fats are consumed they increase cholesterol levels, which in turn increases the risk of heart disease. Replace saturated fats with small quantities of mono-unsaturated fats and poly-unsaturated fats. These fats are found in olive oil and other plant and fish oils. They may actually lower cholesterol levels in our bodies. Avoid fat from animal sources and hydrogenated oils such as margarine. Cook sparingly with oils and bake or broil instead of frying.
Each year thousands of Americans are affected by heart disease, which, in many cases, is preventable. The heart is the most important organ of the body and heart disease occurs when the blood supply to the heart is diminished or blocked. There are several important, controllable factors that contribute to this situation and these can be avoided with lifestyle changes. The very first factor is diet. Western diets consist of foods that are high in saturated fats. Saturated fats are found in animal products such as, whole milk, meat, eggs, butter, and cheese. When these fats are consumed they increase cholesterol levels, which in turn increases the risk of heart disease. Replace saturated fats with small quantities of mono-unsaturated fats and poly-unsaturated fats. These fats are found in olive oil and other plant and fish oils. They may actually lower cholesterol levels in our bodies. Avoid fat from animal sources and hydrogenated oils such as margarine. Cook sparingly with oils and bake or broil instead of frying.
Processed foods are also usually high in fat, calories, artificial flavorings, and sugar. Processed foods contain very little fiber, which is essential for binding cholesterol in the digestive tract. Consuming large quantities of refined foods also results in obesity and constipation. This puts a strain on the heart. Fiber keeps the digestive tract clean and eliminates cholesterol-forming substances. It would therefore, be beneficial to avoid white flour products, pastries, and junk food. Eat large quantities of whole grains, fruits, and vegetables. Starchy vegetables, i.e., potato, corn, beans, and leafy green vegetables have a high fiber content. Salt should be used sparingly in order to keep blood pressure levels low. Drink 6-8 glasses of water daily. Water cleanses, bathes and moisturizes our bodies both internally and externally. It also transports nutrients to the cells.
Stress also affects the cardiovascular system. In our fast paced society there is an urgent need to make a determined effort to slow down and learn to relax. Chronic stress makes the heart work faster and harder while elevating blood pressure levels. Stress hormones trigger a chain reaction that may place added stress on the heart vessels. Strive to eradicate whatever might be causing stress in your life.
Smoking is another controllable factor that affects the condition of your heart. Cigarette smoke contains highly toxic substances including nicotine, which is the primary active ingredient. Nicotine increases your blood pressure, which in turn makes the heart pump faster and the arteries work harder as they drive blood through your blood vessels. Nicotine and the other toxic substances found in cigarette smoke contribute to an increase of fat and cholesterol in the blood stream, which form plaque on artery walls.
Another factor that contributes to heart disease is a sedentary lifestyle. Physical activity is a key element in the prevention of cardiovascular disease. The heart benefits from vigorous activity, which significantly reduces blood cholesterol levels. Exercise does not imply that everyone has to be an athlete but any good fitness plan will include both cardiovascular and strength building exercises. You should consult your physician before beginning any exercise program. Following that, you should start slowly, increasing the duration and frequency according to your body’s daily capability.
If you're unsure what kind of exercise program is best for you, talk to a professional personal trainer. A personal trainer can build a personalized exercise program that is designed specifically to not only fit your level of strength and fitness but also one that will be challenging and interesting to keep you from getting bored and losing motivation. If you have a busy schedule, you might consider signing up with an online training and nutrition counselor. Online fitness and nutrition programs offer clients the benefit of knowledge, direction, advice and support from a professional trainer to help you reach your goals anytime, anywhere and at very reasonable rates.
Preventing heart disease by making lifestyle changes means breaking old habits and making a lifelong commitment toward improving your health. It takes time and effort but you will be rewarded with the satisfaction of having clean arteries, a healthier body and increased longevity.
http://www.fitnessworkx.com">Personal Trainer Online and in Huntington Beach at FitnessWorkx.com
Tuesday, May 12, 2009
8 QUESTIONS TO ASK BEFORE HIRING A PERSONAL TRAINER
Personal training has become more and more popular as people struggle with their weight and general health. But with thousands upon thousands of personal trainers popping up all over the place, how do you know which ones are the real deals and which ones are in it just to cash in on this highly lucrative market? Don't spend all your hard earned money before you ask the following 8 simple questions:
1. Experience
Find out what previous experience your trainer has. Do they mostly train body builders? Have they trained people of your age or people with medical conditions like yours before? Find out how long your personal trainer has been working in the industry and in what area he or she has worked.
2. Qualifications
Ask where they obtained their qualifications. Can you verify their qualifications? If you are not sure, then ask for details so you can call or verify the information before commencing.
3. References
Can the personal trainer offer you any references? It's always reassuring to call up previous or current clients and ask questions about the personal trainer, their results and the training program. References on websites are one thing, but talking in person is another.
4. The Package
Once you know about the credibility of the personal trainer, you can start asking about the packages they can offer you. If you're training for weight loss and they do not offer you any nutritional advice then be very weary. It is almost impossible to lose weight without first addressing your eating habits, regardless of the amount of exercise you perform.
5. Results
Get down to the bare bones of why you want a personal trainer in the first place: RESULTS. Find out what realistic results you can expect. Be very weary of personal trainers that promise you the earth just to get you to sign up. All good personal trainers should not only be clear on what they can do for you to help you reach your goal but especially what is required of YOU to reach your goal. All good personal trainers should offer you a full money back guarantee should they fail to deliver as promised. If they don't, then ask for one and see how many change their minds about the results they promised.
6. Assessments
Ask about what assessments you will receive before the training begins. Blood pressure, body circumference measurements, BMI, lung capacity are all standard assessments these days. What's also important are the postural assessments, biomechanical movement pattern assessments, range of movement tests. If you're not being tested to this degree then the personal trainer is literally guessing and using a one size fits all program. The more testing that takes place, the more specific for YOU the program will be.
7. Training
Find out what an average training session will consist of. All personal trainers have their particular methods of training. Don't get dragged into something you don't want to do. If they want you to sprint up hills and do some boxing but that is not your idea of fun then tell them so. There are many ways to achieve the same results. If they can't offer you something you enjoy then look elsewhere, otherwise you'll get fed up and lose motivation very quickly.
8. Support
Do they offer you a support system? If you only see your personal trainer once a week and need help with some exercises or nutrition can you contact them? All good personal trainers will leave some line of communication open for their clients. If they don't, then they don't care enough about YOU and should be dismissed.
Find a Personal Trainer Huntington Beach at FitnessWorkx.com
1. Experience
Find out what previous experience your trainer has. Do they mostly train body builders? Have they trained people of your age or people with medical conditions like yours before? Find out how long your personal trainer has been working in the industry and in what area he or she has worked.
2. Qualifications
Ask where they obtained their qualifications. Can you verify their qualifications? If you are not sure, then ask for details so you can call or verify the information before commencing.
3. References
Can the personal trainer offer you any references? It's always reassuring to call up previous or current clients and ask questions about the personal trainer, their results and the training program. References on websites are one thing, but talking in person is another.
4. The Package
Once you know about the credibility of the personal trainer, you can start asking about the packages they can offer you. If you're training for weight loss and they do not offer you any nutritional advice then be very weary. It is almost impossible to lose weight without first addressing your eating habits, regardless of the amount of exercise you perform.
5. Results
Get down to the bare bones of why you want a personal trainer in the first place: RESULTS. Find out what realistic results you can expect. Be very weary of personal trainers that promise you the earth just to get you to sign up. All good personal trainers should not only be clear on what they can do for you to help you reach your goal but especially what is required of YOU to reach your goal. All good personal trainers should offer you a full money back guarantee should they fail to deliver as promised. If they don't, then ask for one and see how many change their minds about the results they promised.
6. Assessments
Ask about what assessments you will receive before the training begins. Blood pressure, body circumference measurements, BMI, lung capacity are all standard assessments these days. What's also important are the postural assessments, biomechanical movement pattern assessments, range of movement tests. If you're not being tested to this degree then the personal trainer is literally guessing and using a one size fits all program. The more testing that takes place, the more specific for YOU the program will be.
7. Training
Find out what an average training session will consist of. All personal trainers have their particular methods of training. Don't get dragged into something you don't want to do. If they want you to sprint up hills and do some boxing but that is not your idea of fun then tell them so. There are many ways to achieve the same results. If they can't offer you something you enjoy then look elsewhere, otherwise you'll get fed up and lose motivation very quickly.
8. Support
Do they offer you a support system? If you only see your personal trainer once a week and need help with some exercises or nutrition can you contact them? All good personal trainers will leave some line of communication open for their clients. If they don't, then they don't care enough about YOU and should be dismissed.
Find a Personal Trainer Huntington Beach at FitnessWorkx.com
Saturday, May 2, 2009
REDUCE BELLY FAT
Belly fat can be very dangerous to your health. Extra fat carried around your abdomen can increase your risk of heart disease. So it is very much necessary to eradicate belly fat. Some effective measures to reduce belly fat are given below. Before undertaking any exercise or diet program, it is always recommended that you consult with your physician.
Cardiovascular Exercise
Regular cardiovascular exercise will reduce body fat levels. Walking is great cardio. You should move your body aerobically on a regular basis. If you don't enjoy walking then ride a bike, swim, or jog. Participate routinely in some activity that will increase your heart rate.
Weight Lifting Exercises
Regular weight lifting has several beneficial effects for those trying to reduce their body fat levels. Muscles burn extra calories. The more muscle you carry on your frame, the more calories you burn in a 24 hour period which translates into extra fat burning power. Muscles take up about one third less space than fat.
Five beneficial tips to reduce belly fat.
1. Lose belly fat by eating foods that burn fat.
2. Lose belly fat by drinking sufficient water.
3. Lose belly fat by weight training
4. Lose belly fat by getting a cardio workout.
5. Lose belly fat by crunches and other abs exercises
Belly Fat and Exercise
The best way to lose abdominal fat is to eat right and exercise regularly. And there's a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise. Adding variety to your workout will motivate you to go further into achieving your goal.
Here we are given 5 exercise tips to lose belly fat for including your routine work out.
1. The Plank
The Plank is a core exercise that strengthens and tightens the abdominal muscles, as well as the back and the lower back muscles. The position; push up pose, forearms and toes are the ones only touching the ground. Hold this pose for 6 counts or until you cannot tolerate holding this pose. Then slowly go down and repeat the pose 3 times.
2. Abs crunch with stability ball
This core excercise let's you target and isolates the abs muscles for a more precise muscle workout. However if you do not have a stability ball you can put your legs on a sturdy chair and do the crunch. Do the crunch for 12 counts and repeat for 3 times.
3. Pilates
Pilates provides a great body conditioning routine that develops flexibility, endurance and strengthens the core muscles. It tones the abs muscle without adding muscle bulk this is a good workout to have a flat toned abdominals a great exercise for ladies too.
4. Walking
Walking lets all the muscle in the body burn more easily especially the abdominal muscles. Walking can be a great cardio workout also.
5. Cardiovascular exercises
Cardio exercises or aerobic exercises, like jogging, swimming, biking, and sprinting are some of the best cardio exercises that you will definitely enjoy. It gives a good whole body workout and is a great exercise tip to lose belly fat.
Belly fat and Diet
Uncontrolled diet is the cause for belly fat. You must avoid some food items to gain a flat and strong belly without fat. Some tips for gaining flat belly are given below.
Avoid Junk Food
To lose belly fat you have to throw out the junk food. Do not keep junk food like cookies, chips, sweets and other similar products in your house. If you do not have these bad foods lying around, you won't be tempted and after some time, your cravings for these foods will diminish, helping you to break those bad eating habits. Most junk food consists of refined carbohydrates and sugars, which when eaten quickly, raise blood sugar levels, reduces the body's ability to burn fat while increasing appetite.
Avoid Unnecessary Carbohydrates
Consumption of carbohydrates, also known as carbs, is essential, but there are good carbs and bad carbs. Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat. "Good carbs", such as fresh fruits and vegetables, should be eaten instead. A diet that takes most of its carbs from fruit and vegetables, as opposed to flours, is healthier.
Avoid Late Night Snacks
Try not to have late night snacks. The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night and cause high sugar levels in the blood stream and no energy spent after that. The excess sugar will just turn into fat.
Reduce Alcohol Consumption
Excess alcohol consumption can really cause weight gain and fat belly. One gram of alcohol, which can be calculated as one ml of alcohol contains 7 calories. Furthermore, alcohol contains no nutrients at all. So, the entire amount of calories consumed through alcohol will be stored as fat.
Best foods to reduce belly fat
Foods that are high in protein and fiber are the best kinds of food to eat if you want to burn fat around your middle. Eggs are high in protein and essential to helping you burn fat. Substitute low fat dairy products in place of high fat dairy products. Some of the best kinds of beans such as Navy beans, White beans, Kidney Beans and Lima Beans are best for flat belly. Oatmeal has some nutritional qualities which can reduce belly fat. Use olive oil instead of oils containing high amounts of trans fats that increase cholesterol levels. Olive oil is one of those good fats, it helps you to burn fat and keeps your cholesterol down. Use whole grain foods. They contain the fiber and minerals that the body needs.
Lose That Belly Fat Now in Huntington Beach at FitnessWorkx.com
Cardiovascular Exercise
Regular cardiovascular exercise will reduce body fat levels. Walking is great cardio. You should move your body aerobically on a regular basis. If you don't enjoy walking then ride a bike, swim, or jog. Participate routinely in some activity that will increase your heart rate.
Weight Lifting Exercises
Regular weight lifting has several beneficial effects for those trying to reduce their body fat levels. Muscles burn extra calories. The more muscle you carry on your frame, the more calories you burn in a 24 hour period which translates into extra fat burning power. Muscles take up about one third less space than fat.
Five beneficial tips to reduce belly fat.
1. Lose belly fat by eating foods that burn fat.
2. Lose belly fat by drinking sufficient water.
3. Lose belly fat by weight training
4. Lose belly fat by getting a cardio workout.
5. Lose belly fat by crunches and other abs exercises
Belly Fat and Exercise
The best way to lose abdominal fat is to eat right and exercise regularly. And there's a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise. Adding variety to your workout will motivate you to go further into achieving your goal.
Here we are given 5 exercise tips to lose belly fat for including your routine work out.
1. The Plank
The Plank is a core exercise that strengthens and tightens the abdominal muscles, as well as the back and the lower back muscles. The position; push up pose, forearms and toes are the ones only touching the ground. Hold this pose for 6 counts or until you cannot tolerate holding this pose. Then slowly go down and repeat the pose 3 times.
2. Abs crunch with stability ball
This core excercise let's you target and isolates the abs muscles for a more precise muscle workout. However if you do not have a stability ball you can put your legs on a sturdy chair and do the crunch. Do the crunch for 12 counts and repeat for 3 times.
3. Pilates
Pilates provides a great body conditioning routine that develops flexibility, endurance and strengthens the core muscles. It tones the abs muscle without adding muscle bulk this is a good workout to have a flat toned abdominals a great exercise for ladies too.
4. Walking
Walking lets all the muscle in the body burn more easily especially the abdominal muscles. Walking can be a great cardio workout also.
5. Cardiovascular exercises
Cardio exercises or aerobic exercises, like jogging, swimming, biking, and sprinting are some of the best cardio exercises that you will definitely enjoy. It gives a good whole body workout and is a great exercise tip to lose belly fat.
Belly fat and Diet
Uncontrolled diet is the cause for belly fat. You must avoid some food items to gain a flat and strong belly without fat. Some tips for gaining flat belly are given below.
Avoid Junk Food
To lose belly fat you have to throw out the junk food. Do not keep junk food like cookies, chips, sweets and other similar products in your house. If you do not have these bad foods lying around, you won't be tempted and after some time, your cravings for these foods will diminish, helping you to break those bad eating habits. Most junk food consists of refined carbohydrates and sugars, which when eaten quickly, raise blood sugar levels, reduces the body's ability to burn fat while increasing appetite.
Avoid Unnecessary Carbohydrates
Consumption of carbohydrates, also known as carbs, is essential, but there are good carbs and bad carbs. Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat. "Good carbs", such as fresh fruits and vegetables, should be eaten instead. A diet that takes most of its carbs from fruit and vegetables, as opposed to flours, is healthier.
Avoid Late Night Snacks
Try not to have late night snacks. The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night and cause high sugar levels in the blood stream and no energy spent after that. The excess sugar will just turn into fat.
Reduce Alcohol Consumption
Excess alcohol consumption can really cause weight gain and fat belly. One gram of alcohol, which can be calculated as one ml of alcohol contains 7 calories. Furthermore, alcohol contains no nutrients at all. So, the entire amount of calories consumed through alcohol will be stored as fat.
Best foods to reduce belly fat
Foods that are high in protein and fiber are the best kinds of food to eat if you want to burn fat around your middle. Eggs are high in protein and essential to helping you burn fat. Substitute low fat dairy products in place of high fat dairy products. Some of the best kinds of beans such as Navy beans, White beans, Kidney Beans and Lima Beans are best for flat belly. Oatmeal has some nutritional qualities which can reduce belly fat. Use olive oil instead of oils containing high amounts of trans fats that increase cholesterol levels. Olive oil is one of those good fats, it helps you to burn fat and keeps your cholesterol down. Use whole grain foods. They contain the fiber and minerals that the body needs.
Lose That Belly Fat Now in Huntington Beach at FitnessWorkx.com
Thursday, April 23, 2009
What's Important About Proper Exercise
The Benefits of Proper Exercise
Proper exercise is extremely important to a healthy, well-balanced body. So many people are looking specifically at changing their diet to get more fit, but that is only half the battle. In order to get the maximum benefits from a healthier eating lifestyle, a healthier exercise lifestyle needs to be developed and followed, as well.
Some of the benefits of proper exercise are:
The benefits of aerobic exercise
- Strengthens and builds up our heart muscle and our bones.
- Lessens our body’s fat store because they are being used to fuel our activity level.
- Increases the level of oxygen to our lungs and bloodstream. This occurs because, during aerobic exercise, we breathe more deeply. The more oxygen that reaches the lungs, the more oxygen that can get into our blood. (Since oxygen is our most important nutrient, this is a great benefit!)
- We will not become breathless when doing activities like climbing stairs or walking around a shopping center. Doing aerobic exercise conditions the lungs so they are better able to handle everyday activity.
- Increases our immunity to disease, since it helps to drain the fluids from and circulate the fluids properly in the lymphatic system.
- Improves the endurance level of our cardiovascular system.
- Helps to detoxify the skin due to the promotion of sweating.
- Improves the flexibility and strength of our muscles throughout the body.
- Decreases our risk for developing heart disease.
- Lowers the total body cholesterol level while increase what is called “good cholesterol”, or HDL.
- Decreases our blood pressure.
- Improves the overall tone of our body. Aerobic exercise may increase the size of your muscles, your strength level, and your flexibility level while you are burning away unwanted fat.
- May help with the alleviation of stress and improve our overall mood, making us more productive in our everyday lives.
Aerobic exercise is a critical element for good health. However, you cannot stop there. For a well-rounded and proper exercise regime, you need to include some strength training activities, too.
The benefits of strength training exercise:
- Increases our body’s metabolism.
- Helps to intensify our body’s fat weight loss.
- Gives our body greater muscle strength, muscle tone and firmness.
- Helps to develop our tendon and ligament strength.
- Increases our body’s bone density and strength.
- Boosts our body’s stamina, energy and endurance.
- Helps increase our body’s coordination and balance.
- Helps improve our overall mood and attitude.
- Enhances our mental functions.
When you combine these two types of activity with stretching, you are working toward a proper exercise program. This proper exercise will give you significant weight loss and muscle toning results!
With aerobic exercise, you want to warm up with stretching or light walking before you build up to the higher intensity activities. After a set amount of time, you want to cool down, again with stretching or light walking. This will allow your body to do easy transitions from inactivity to activity.
With weight training exercise, it is also critical that you do a period of warm up and cool down activity. To warm up, do simple aerobic exercise for 10 minutes or so, as it will increase the blood flow to your muscles. Doing these warm up and cool down activities will help reduce the amount of soreness you experience after exercise and well as preventing strains and injuries.
Proper exercise helps our bodies in so many ways! The increased activity raises our metabolism, which allows our bodies to burn fat instead of storing it. This will help keep weight under control, if the activity level is maintained. Get up and keep moving to see realize the benefits for yourself.
Start getting in shape with two free personal training sessions. Go to FitnessWorkx.com
Proper exercise is extremely important to a healthy, well-balanced body. So many people are looking specifically at changing their diet to get more fit, but that is only half the battle. In order to get the maximum benefits from a healthier eating lifestyle, a healthier exercise lifestyle needs to be developed and followed, as well.
Some of the benefits of proper exercise are:
The benefits of aerobic exercise
- Strengthens and builds up our heart muscle and our bones.
- Lessens our body’s fat store because they are being used to fuel our activity level.
- Increases the level of oxygen to our lungs and bloodstream. This occurs because, during aerobic exercise, we breathe more deeply. The more oxygen that reaches the lungs, the more oxygen that can get into our blood. (Since oxygen is our most important nutrient, this is a great benefit!)
- We will not become breathless when doing activities like climbing stairs or walking around a shopping center. Doing aerobic exercise conditions the lungs so they are better able to handle everyday activity.
- Increases our immunity to disease, since it helps to drain the fluids from and circulate the fluids properly in the lymphatic system.
- Improves the endurance level of our cardiovascular system.
- Helps to detoxify the skin due to the promotion of sweating.
- Improves the flexibility and strength of our muscles throughout the body.
- Decreases our risk for developing heart disease.
- Lowers the total body cholesterol level while increase what is called “good cholesterol”, or HDL.
- Decreases our blood pressure.
- Improves the overall tone of our body. Aerobic exercise may increase the size of your muscles, your strength level, and your flexibility level while you are burning away unwanted fat.
- May help with the alleviation of stress and improve our overall mood, making us more productive in our everyday lives.
Aerobic exercise is a critical element for good health. However, you cannot stop there. For a well-rounded and proper exercise regime, you need to include some strength training activities, too.
The benefits of strength training exercise:
- Increases our body’s metabolism.
- Helps to intensify our body’s fat weight loss.
- Gives our body greater muscle strength, muscle tone and firmness.
- Helps to develop our tendon and ligament strength.
- Increases our body’s bone density and strength.
- Boosts our body’s stamina, energy and endurance.
- Helps increase our body’s coordination and balance.
- Helps improve our overall mood and attitude.
- Enhances our mental functions.
When you combine these two types of activity with stretching, you are working toward a proper exercise program. This proper exercise will give you significant weight loss and muscle toning results!
With aerobic exercise, you want to warm up with stretching or light walking before you build up to the higher intensity activities. After a set amount of time, you want to cool down, again with stretching or light walking. This will allow your body to do easy transitions from inactivity to activity.
With weight training exercise, it is also critical that you do a period of warm up and cool down activity. To warm up, do simple aerobic exercise for 10 minutes or so, as it will increase the blood flow to your muscles. Doing these warm up and cool down activities will help reduce the amount of soreness you experience after exercise and well as preventing strains and injuries.
Proper exercise helps our bodies in so many ways! The increased activity raises our metabolism, which allows our bodies to burn fat instead of storing it. This will help keep weight under control, if the activity level is maintained. Get up and keep moving to see realize the benefits for yourself.
Start getting in shape with two free personal training sessions. Go to FitnessWorkx.com
Friday, April 17, 2009
How To Build Muscle Properly
There are many things to learn when it comes to building muscle. There are three, however, that are considered to be the most important. Without any one of these your results will be minimal. Be warned, these three things sound ridiculously simple but aren't taken as seriously as they should be.
The first secret muscle building ingredient is to know your body type. Sure, it sounds simple and maybe a little cliché, but this is vital. If you don't know your body type you might as well quit right now.
Imagine that one day you decided to go on a vacation to Hawaii and you live in Michigan. Lets say that you have never been to Hawaii, you don't know where it is, but you have seen many pictures of it and have been dreaming about going for a long time. So you decide to pack your bags jump in the car and start driving in hopes to find this beautiful place. Sounds crazy, right? Absolutely it is. You need to know where you are in relation to Hawaii so you can create a plan to get there. The same goes for building muscle. You need to know where your body is in relation to where you want it to be. Only then can you come up with a plan to get there.
The second secret ingredient needed to build muscle is the most obvious and yet many people get it wrong. We're talking about an effective workout plan. A plan that works with your body type and your goals at the same time. So often people will go to the gym without a plan, let alone the right plan. It's important to have a workout plan and to know whether or not it is capable of forcing your muscles to grow.
Your workout is the vehicle you will take to get to the body of your dreams. Just like you could not simply drive a car from Michigan to Hawaii, you would not use a fat burning workout to build muscle.
Last but certainly not least, you need a muscle building diet plan. This is probably the most overlooked part of muscle building but it can many times be the key ingredient. Your body simply cannot do what it is asked of unless you provide it with the correct fuel. In order for your muscles to grow they need not only the right food, but they need it in the right amounts as well.
Not to sound to repetitive, but using the dream vacation to Hawaii scenario again, can you imagine what would happen if the airline you chose decided to use banana peels for fuel instead of the airplane fuel designed specifically for your plane? Exactly, you wouldn't go anywhere. That is precisely what happens when you put the wrong stuff in your body and try to use it for muscle building fuel.
So if your serious about experiencing maximum muscle growth you need to know your body type, use an effective workout plan designed for your body type and goals, and feed your body with the right food in the correct amounts. Don't let the simplicity of it all distract you. Going back to the basics is almost always a safe bet.
Come and see us at FitnessWorkx
The first secret muscle building ingredient is to know your body type. Sure, it sounds simple and maybe a little cliché, but this is vital. If you don't know your body type you might as well quit right now.
Imagine that one day you decided to go on a vacation to Hawaii and you live in Michigan. Lets say that you have never been to Hawaii, you don't know where it is, but you have seen many pictures of it and have been dreaming about going for a long time. So you decide to pack your bags jump in the car and start driving in hopes to find this beautiful place. Sounds crazy, right? Absolutely it is. You need to know where you are in relation to Hawaii so you can create a plan to get there. The same goes for building muscle. You need to know where your body is in relation to where you want it to be. Only then can you come up with a plan to get there.
The second secret ingredient needed to build muscle is the most obvious and yet many people get it wrong. We're talking about an effective workout plan. A plan that works with your body type and your goals at the same time. So often people will go to the gym without a plan, let alone the right plan. It's important to have a workout plan and to know whether or not it is capable of forcing your muscles to grow.
Your workout is the vehicle you will take to get to the body of your dreams. Just like you could not simply drive a car from Michigan to Hawaii, you would not use a fat burning workout to build muscle.
Last but certainly not least, you need a muscle building diet plan. This is probably the most overlooked part of muscle building but it can many times be the key ingredient. Your body simply cannot do what it is asked of unless you provide it with the correct fuel. In order for your muscles to grow they need not only the right food, but they need it in the right amounts as well.
Not to sound to repetitive, but using the dream vacation to Hawaii scenario again, can you imagine what would happen if the airline you chose decided to use banana peels for fuel instead of the airplane fuel designed specifically for your plane? Exactly, you wouldn't go anywhere. That is precisely what happens when you put the wrong stuff in your body and try to use it for muscle building fuel.
So if your serious about experiencing maximum muscle growth you need to know your body type, use an effective workout plan designed for your body type and goals, and feed your body with the right food in the correct amounts. Don't let the simplicity of it all distract you. Going back to the basics is almost always a safe bet.
Come and see us at FitnessWorkx
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