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Thursday, May 1, 2014

Target Heart Rate is Useless for Losing Body Fat

I co-wrote this target heart rate article with Craig Ballantyne because we want to get the message out to everyone who keeps struggling with this outdated mentality that they must be in some sort of "fat burning zone" if they want to stand any chance of losing body fat with their workouts. Well show you why targeting a specific heart rate to be in this so-called fat burning zone is actually the opposite of what you should be focusing on in your workouts if you truly want to get lasting fat loss results.

One of the worst myths in the fitness industry is that you need to maintain a specific heart rate range in the fat burning zone in order to lose fat. But this is simply not true. Unfortunately, this false belief leads people to choose low intensity steady state cardio routines that are ineffective and cause most people a major lack of results from their workouts.

The quicker you get rid of the "target fat burning heart rate = the best workout" mentality, the faster you will actually start to get real results with fat loss and changing the shape of your body for good.

In the Turbulence Training workouts, you actually burn more fat and more total calories when you are OUT of the gym due to the high-intensity and variable intensity nature of the training methods in these programs. This phenomenon is not due to the elevated heart rate you experience during the workout (even though your heart rate will be increased from the supersets and intervals), but rather from the metabolic and hormonal response you achieve from the more effective workout compared to your ineffective "fat burning zone" workout.

Over the last 10 years, scientific research has indicated a couple of very important things to us about exercising for body fat loss. First of all, lifting heavier weights while exercising leads to a higher caloric consumption by the body in the period for about 1-2 days following the workout when compared to lifting light weights with high repetitions. So thats why 6-8 repetitions per set is better than 12-15 reps per set when it comes to stimulating the metabolism for losing fat permanently. Thats one of the cornerstones of the types of training routines in programs that actually get results, like Turbulence Training.

Another important aspect we have learned from scientific research in recent years is that highly variable interval-type training is far superior to slow, steady-pace cardio exercise for fat loss and post-exercise induced calorie burning. In the long run, if you focus on the internal metabolic response your body is getting from your workout routines, instead of how many calories you burn during some sort of magical "target fat burning heart rate zone", you will achieve MUCH better fat loss results. So not only is it more result-producing, but it is also more time-efficient to use short high-intensity interval training workouts instead of slow, long, steady-pace cardio sessions.

The only time you might need to know your specific heart rate is during the recovery period of the interval training. It is important to take enough time during your recovery intervals in order for your heart rate to drop back down significantly (allow it drop to approximately less than 60% of your max heart rate).

That way you are able to get more quality work done when it counts. You do not want to start your next high-intensity interval too soon, nor do you want to exercise too hard during your recovery intervals.

All of these details are provided in the interval training guidelines within the Turbulence Training program. And well show you how to properly structure your intervals so that you allow enough recovery time between each. With these guidelines, you do not have to worry about monitoring your target heart rate or anything fancy like that. Its just not necessary. Just follow the TT instructions, and you will do great.

So heres the bottom line:

If you want to start actually getting the fat loss results youve been wanting for so long, do not worry so much about your target fat buring heart rate zone during exercise. Instead, make sure that you are working at a high-intensity and a variable intensity (according to your individual capabilities of course) during each weight lifting and interval training session.

The TT workout guidelines will give you all of the details you need on the specific rest periods to use between supersets and intervals. With these guidelines, you will start to see vastly improved results from your workouts within weeks of implementing the changes.

See below for a special free report on cardio training alternatives that create a much better metabolic environment for fat loss than traditional cardio routines.

To free yourself of the mindset of the target heart rate and "fat loss zone", grab your free cardio myths report at Beyond Cardio Workouts.

If youre trying to uncover your six pack abs by losing stubborn belly fat, visit Best Ab Exercises, Flatten Stomach, Abdominal Workouts

Wednesday, April 30, 2014

Veggies That Help to Burn Stomach Fat

3 Veggies That Help to Burn Stomach Fat

Specific vegetables that actually help to stimulate the burning of stomach fat? Sounds crazy right?
Well, check this out below and youll see why its not so far fetched.

First, one fact that you may have not realized is that there are certain chemicals in our food supply and in our environment, such as pesticides, herbicides, and petrochemicals that have an estrogenic effect inside our bodies. This problem can increase belly fat on both men and women, so pay attention.

These are called xenoestrogens, and exposure to them from these chemicals in our food supply, water supply, and the environment is one factor that can actually stimulate your body to hold onto belly fat. The problem is that in todays world, even if you eat organic and live in a relatively low-pollution area, it is almost impossible to not get at least some degree of daily exposure to xenoestrogens. They are even in household cleaners and cosmetics!

So how can you fight against these xenoestrogens so that they are not forcing your body to hold onto stomach fat?

Well, thats where these specific types of vegetables that Im going to show you can help.

There are many classes of vegetables, teas, spices, etc that have compounds which can help to fight against the effects of xenoestrogens. However, one of the most powerful classes are cruciferous vegetables such as broccoli, kale, brussels sprouts, cauliflower, cabbage, etc.

These types of cruciferous vegetables contain very unique compounds (phytonutrients) such as indole-3-carbinol (I3C) that can help to combat the effects of xenoestrogens in your body, and therefore, can help you to burn abdominal fat more effectively.

As if you needed another excuse to eat more broccoli and cauliflower... Now, you can add losing stomach fat to the list!

Tuesday, April 29, 2014

Nesting For Weight Loss

Nesting is often thought of with expectant moms - preparing the house for baby to arrive. Why do we do it. No question the maternal instinct is a force here, but environmentally we do it to create a safe, nurturing environment for our new baby.

Another one of those lessons - everything I needed to know I learned from my dog... Dogs dont nest just for impending puppies, have you noticed Fido will always build a den to go to when he or she feels frightened or stressed?

How bout lets nest for our health. Lets review one of my favorite concepts called creating our personal identity. Our personal identity requires thought to discover who we are and who we want to be. Kind of like our personal "Wheres Waldo" game. A strong personal identity holds one of the most powerful influences over our behavior - honing it from reckless "heat of the moment" decisions to where am I going and producing a map to get there.

Nesting is a great tool for reinforcing our personal identity & creating our happy place. Is our personal identity really junk food, alcohol, cigarette butts, a sofa molded to our derriere - it could be what is there, what we are indulging in, our current behavior - but is that what we want it to be? Lets get our head out of those nasties and a heads up pointing to the direction we want to go - our new health centric lifestyle.

First step is always decluttering. Get rid of all the garbage, messiness, disorganization that will guaranteed keep bringing you back to that person you are trying to evolve. Get rid of any triggers & cues that remind you of behaviors you are trying to eliminate. Go Forward!

Pack your fridge, kitchen, living room, bedroom, den, office with items that help you think healthy & encourage physical activity.

Kitchen: healthy recipes, health snack counter, supplements & nutraceuticals,
Fridge: lean proteins, eggs, fruits & vegetables...
Living Room: healthy reading: fitness magazines, books on health,
Bedroom: ability to darken for sleep, items you identify with relaxation, yoga mat!
den: exercise equipment like resistance bands you can do watching TV,

You get the idea.

Clear the air - create great air for deep breathing. Get the ducts & carpets cleaned. Add color. Maybe change television choices to those that will encourage healthful eating & exercise. There are thousands of possibilities here - lets discover what it takes to create your personal health centric happy place.

Fat loss is not just about following a diet. The vast majority of people quit diets and get frustrated, and back to poor eating habits. Its not about torture & deprivation. A healthy body is a mindset. Its about loving what you do, finding your raison detre and creating an environment conducive to creating that person you want to be. Same goes for changing any detrimental health habit such as alcohol, smoking, high stress - This nest is the best in health for me.

Shira Litwack, Medical Fitness Professional... proud creator of thousands of health enthusiasts & corporate health cultures world wide...

Personal & Telephonic Coaching, Lifestyle & Weight Management Health Coach, Fitness & Nutrition for chronic illness recovery & self empowerment, addiction recovery

Radio Talk Show Host/Producer bestinhealthradio

Director of Health Mentoring & External Resources Canada For International Center of Excellence The Obesity Control Center
Cancerfitcare Provider & Regional Director
1-855-TRUEBFF
HealthCoach@Bestinhealthradio.com
http://bestinhealthradio.com/BestInHealthRadio.com/Best_In_Health_Radio_-_Health_%26_Fitness.html

Article Source: http://EzineArticles.com/?expert=Shira_Litwack

Thursday, April 24, 2014

Incorrect Body Weight Loss

By Dr. Ashraf Hanafy Mahmoud Mohammed

The single, most important thing about weight loss is the method. It all starts there. Results can be achieved with a number of different methods, and there is always more than one way to get from A to B, but the method you use to get there often contributes to whether or not you arrive.

Equally, there are some method to lose weight that are shortsighted, unlikely to work, or just plain dangerous.

The most popular, almost "tried and tested" method of weight loss is dieting. The problem with dieting is that it doesnt really work, and where people do manage to succeed with it, they often end up putting the weight back on, plus more, further down the road.

For me, dieting is just counter-intuitive. The key to losing weight is burning calories, not starving yourself of them. To burn calories, you need to have a fully functioning metabolism. If you can burn more calories in a day than you can eat, then you will start to lose weight.

This is where the misconception about dieting comes in. People think "Instead of burning more calories, I will just take fewer in".

Actually, this doesnt make sense. When you take fewer calories on board, your body doesnt have enough fuel to work properly, so it reduces the metabolism to compensate. You are taking less on, but you are also burning less.

There might end up being some weight loss at some point, but as soon as you start eating again, you put the weight back on rapidly.

Moreover, when your body does burn fat to turn it into fuel, it actually uses up protein first. If you are not eating enough to replace those proteins, all that will happen is you lose muscle mass, which does reduce your weight, but the fat will still be there underneath.

Eventually, you might be on of the lucky ones to hit their "target weight" using this method. Hooray! You can eat again! Now you are piling fat back on top of fat. This is not going to have a good outcome.

What is my solution?

It just makes sense to give your body the fuel it needs. I am not saying to go out and eat as much as you want, I am saying eat smart. There are healthy, nutritious foods out there that will give you everything you need, but for only 100-200 calories.

This is going to help keep your body working efficiently, burning calories and fat, but keep your muscle mass, only take on a few hundred calories, and not have to starve yourself in the process.

People who use this method not only find it easy to keep going, they tend to wind up healthier, and as a result they keep the weight off.

Im not one to believe "My method is the best and everything else is terrible," but I do think it appears more like common sense than dieting. It makes sense to me that if you give your body what it NEEDS, it will function correctly, and will reach its ideal weight naturally.

Weight loss
Weight loss

Article Source: http://EzineArticles.com/?expert=Dr._Ashraf_Hanafy_Mahmoud_Mohammed

Wednesday, April 23, 2014

How To Lose Stomach Fat The Simple Steps

Does stomach fat seem like an unwanted guest to you? Do you want flat abs? People try just about anything to reduce stomach fat. Here are a few tips on how you can lose that unwanted guest and get in shape.

Firstly, in order to lose stomach fat, you need to identify the cause. The major cause of fat is a persons diet.
For instance, a person consuming a huge amount of refined processed carbohydrate (concentrated carbohydrate) foods, they stand a high chance of gaining weight. Refined processed foods are items such as ice-cream, sugary drinks, sodas, pasta, pastries, pizza, candy, etc. These foods are a major cause of weight gain, obesity, insulin resistance, and many other diet related diseases. So, in order to stop fat from building up around the abdomen, eliminate or limit yourself from having refined processed carbohydrates. These foods can be replaced with fat burning foods such as vegetables, lentils, almonds and walnuts, poultry, salmon, eggs, oats, fruits etc.

Another cause of stomach fat in a persons diet is the daily consumption of calories. In the simplest way, losing weight is about burning more calories than you eat. It takes approximately 3700-calorie deficit to lose one pound of fat. That is, you have to either burn off 3700 calories through exercise or eat 3700 calories less than you burn in a week. Cut down on the amount of calories you consume. For example, instead of drinking a Coke, have a glass of water; instead of having a muffin replace it with a piece of whole wheat bread and peanut butter. Unless you restrict your calorie intake, you will find it difficult to lose stomach fat. In addition to diet, exercise plays an important role in losing stomach fat. A great was to burn calories is by doing cardiovascular exercises. These exercises aids a lot when it comes to burning stomach fat. Most people do ab exercises to burn stomach fat. Those exercises however do not usually burn fat. Instead it defines stomach muscles. So first, you have to get rid of the fat hiding them. In order to do that, cardio exercises are recommended. Go jogging, biking, brisk walking, jumping rope etc.

A persons diet should include a lot of water on a daily basis to help lose stomach fat. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting.
Drinking enough water helps to flush toxins from your body, to remain hydrated, and to enable the fat burning foods to work properly for you. An average person should drink 8-10 8 oz. glasses each day. If you are an athlete or if you live in a dry area, you might need to drink more. You will know when you are drinking enough when your urine is clear.

A combination of restricting refined processed carbohydrates and replacing them with fat burning foods, drinking lots of water and doing cardio exercise to burn calories is a great way to lose stomach fat.

Article Source: http://EzineArticles.com/?expert=Christine_R_Williams

Tuesday, April 22, 2014

Achieve Your Weight Loss Goals Quickly

After experimenting with weight loss products and different techniques for years, I have discovered a combination of things that helps me to lose weight quickly and keep it off. I would like to share a few of those things with you so that you may reach your weight loss goals as well.

#1. Drastically reduce sugar and processed food intake.

If there was only one problem with the average American diet, it would be that it consists of massive amounts of sugary and processed foods. These types of foods, such as pasta, bread, cereal, candy, or anything that comes in a box or can, are essentially dead foods and have very little, if any nutritional value. Since these foods are high in calories and low in nutrition, they do very little for you besides causing you to gain weight. Begin to slowly eliminate these types of foods and you will notice results very soon.

#2. Add foods to your diet that are high in vitamins and minerals.

The average American diet is high in calories and low in vitamins and minerals. This is one of the main causes of sickness and disease that we see far too often in the world. In order to lose weight, get healthy and prevent disease, you must begin to eat low calorie, high nutrient foods. The best of these kinds of foods are leafy green vegetables such as kale and spinach. Almost all fruits and vegetables are lower in calories and higher in nutrients than any foods you will find in other aisles of the grocery store. So basically, incorporate more fruits and vegetables into your diet. Green smoothies are a great way to do this.

#3. Begin an exercise routine.

Dont get scared off because I said you have to exercise. While exercise is extremely essential for weight loss, you dont have to exercise as much as you may think to obtain the benefits of it. Actually, I have seen great success with 30 minutes per day 3 times per week. That is only an hour and a half of exercise per week, and that is all you need to begin rapidly losing weight. You dont even have to run or do anything too strenuous. Actually studies have shown that walking and running have almost identical benefits to the human body. Scientists believe that this is because the body was designed to walk long distances, in a time when there were no cars, buses or taxis. Running would have been only used when in danger or when hunting. So dont think that walking is a waste of your time. It doesnt really matter what you do, just get out and get moving!

If you begin to do what I have suggested above, you will notice drastic changes in the way you look and feel. It is not an overnight fix, but it will certainly have you on your way to a more fulfilling life.

For weight loss product reviews and free tips, visit http://www.intermittentfasting4life.com or http://healthandhappinessfoundation.com

Article Source: http://EzineArticles.com/?expert=Beau_N_Norton

Monday, April 21, 2014

Some Clear Guidance About Controlling A Fungus Infection

By Elden Kohlhepp

The human body is an incredible thing, but sometimes it only does not work as well as we want it to. If youre susceptible to fungus infections, or just trying to find ways to prevent them, see the following article. Itll show you means of preventing fungus infections and the best treatment, should you happen to get one.

One of the finest strategies to help a yeast infection is to incorporate at least eight glasses of water into your routine each and everyday. Water can help to flush out the toxins in your body, which will be very important to help get a handle on your illness and help it disappear completely rapidly.

In terms of avoiding yeast infections, youll want to change your diet so that youre not putting anything in the human body that promote these infections. Limit the total amount of sugar which you drink and eat, as this may only harm your chances of preventing and limiting the consequences of yeast infections.

Whenever you take prescribed antibiotics, it is advisable to take probiotics as well. Antibiotics eradicate the nice bacteria as well as the negative bacteria, and that will result in an of yeast cells which create a yeast infection. Getting probiotics can help restore the good bacteria in ones body, making it more unlikely that the candida albicans can occur.

To lessen the number of yeast infections you have, keep the vaginal area clean. Use unscented soap on that area and be sure to pat the area dry when washing is complete. The bacteria that triggers the infection grows in moist, dark areas therefore make sure you keep the place clean and dry.

Keep your vaginal area dry and clear. Yeast infections tend to be more prone to occur in the event that you dont. Make sure you clean regularly. Use absorbing panties, like cotton. This can help to keep your vaginal area dry each day, thus reducing the chances of you creating a candida albicans.

Avoid tight-fitting jeans and shorts. A yeast illness can thrive in a comfortable environment, and tight-fitting clothing can make you more susceptible to heat build up and sweating. Prevent this by wearing loose, peaceful pants and shorts, o-r wear dresses that can help to keep you cool since the day wears on.

Garlic is a superb natural treatment, and its proven successful in-fighting fungus infections. Develop a garlic tampon by tying string to a few of cloves and putting it in to the vagina. Leave it set for a couple of hours, and aid will typically come. The anti-fungal qualities of the garlic have a therapeutic influence and can efficiently combat troublesome yeast.

If youve a fungus disease, you should avoid douching to get a couple of weeks. You need to wait and allow your vagina fight the yeast infection without cleaning off the great bacteria by douching. If you would like to make the itching and burning go away, have a cold shower.

After you use the restroom, make sure to remove your-self from front to back. Wiping back to front can provide bacteria to the oral area, and this can cause many infections, including yeast infections. Wiping from front to back helps to keep this place of the body healthy and safe from parasites.

Garlic is a great remedy for fighting against fungus infections. Their 100 % natural ingredients overcome the dangerous bacterias that cause yeast infection. If you are not a big fan of eating garlic, you may also take a supplement; several health foods stores have an extensive selection of garlic supplements to take orally.

About the Author:

Now that you have learn about several methods that you can end up with a yeast disease, hopefully youre a lot more careful in the long run. Although it is fairly easy to treat fungus infections, they are not something that you need to have to deal with on an everyday basis.