what most people struggle with is eating habits! Even though most people seem to think that cardio is the answer to rid the extra flubber, what you put in your mouth is more important. Remember that you have to consume calories to burn, if you do not eat enough food and your body needs to pull an energy source it will simply take your hard earned muscle tissue. Too bad it wont go directly into your fat storage. sorry folks it just does not work that way! so remember this simple phrase.
Calories in - Calories out.
If you need help with your nutrition check out www.perfectimage4life.com/mealplans for more information.
Wednesday, September 17, 2008
Burn More Fat With Interval Training
Burn More Fat With Interval Training
Interval training is highly popular as a very effective way of burning fat. At the same time, it is also a first-rate method of improving cardio-vascular fitness.Interval training involves alternating high intensity bursts of activity with lower intensity stages of recovery.
Because the body's aerobic and anaerobic systems are overloaded at the same time, you get the benefit of training both at once.As a high intensity training method, it is certainly harder work than lower intensity training, but the benefits can be seen much more quickly.
How interval training works.The interval training technique can be applied to pretty much any exercise, e.g. running, rowing, swimming, cycling etc. Taking running as an example, you'd start with the usual warm-up for 5-10 minutes at a low to moderate intensity. Then increase the pace to a sprint for one minute. At the end of the minute, lower the intensity by slowing down to about half the speed to allow your body to recover. Stay at this rate for about 2 minutes before starting the next high-intensity minute.
Keep alternating these two periods.Depending on your fitness level, you might not want to push yourself too hard during the higher intensity periods at first. However, you'll quickly find that your fitness improves and you'll soon be able to increase the speed or duration of the high intensity bursts.Some exercise machines such as running, cycling, rowing machines and elliptical trainers have an interval training setting as one of the built-in programs. They'll allow you to set two speeds or resistance levels and press a button to toggle between the two. If the machines at your gym don't have interval training pre-programmed, you can simply change the speed or resistance setting manually.Don't think that interval training has to be confined to machines in the gym either. If you prefer exercising in the great outdoors, this training method is easily employed in activities such as running and cycling simply by speeding up and slowing down.
The science behind interval training The intensity of the high intensity bursts should be high enough that you would not be able to maintain them for long. During these periods, your body will use the anaerobic system for energy, the by-product of which is lactic acid. Lactic acid builds up in the muscles causing the 'burn' and creating what is referred to as an 'oxygen debt'.During the lower intensity periods, the heart and lungs must work to repay the oxygen debt by delivering oxygen to get rid of the lactic acid. This period trains the body's aerobic energy system. The trick is, not to slow down too much during the lower intensity periods; you don't want the heart rate to drop too much otherwise the aerobic training effect is reduced.
What are the benefits of interval training?Alternating your intensity is far more interesting than exercising at the same intensity for long periods of time. As it is more intense overall, you'll also burn more energy in less time. This means your workouts can be shorter and more fun and still burn more fat.Working at high intensity also stimulates your metabolism, so that after you finish your workout, you'll continue to burn fat at a higher rate than if you'd exercised for longer at a lower intensity.The cardio-vascular system is trained more quickly doing this type of training compared with longer periods of lower intensity exercise.
Long duration endurance training is often associated with injuries because of the repetitive stresses placed on joints and soft-tissues. Because interval training is less repetitive, it is a good way to reduce risk of these types of injuries.
Interval training is highly popular as a very effective way of burning fat. At the same time, it is also a first-rate method of improving cardio-vascular fitness.Interval training involves alternating high intensity bursts of activity with lower intensity stages of recovery.
Because the body's aerobic and anaerobic systems are overloaded at the same time, you get the benefit of training both at once.As a high intensity training method, it is certainly harder work than lower intensity training, but the benefits can be seen much more quickly.
How interval training works.The interval training technique can be applied to pretty much any exercise, e.g. running, rowing, swimming, cycling etc. Taking running as an example, you'd start with the usual warm-up for 5-10 minutes at a low to moderate intensity. Then increase the pace to a sprint for one minute. At the end of the minute, lower the intensity by slowing down to about half the speed to allow your body to recover. Stay at this rate for about 2 minutes before starting the next high-intensity minute.
Keep alternating these two periods.Depending on your fitness level, you might not want to push yourself too hard during the higher intensity periods at first. However, you'll quickly find that your fitness improves and you'll soon be able to increase the speed or duration of the high intensity bursts.Some exercise machines such as running, cycling, rowing machines and elliptical trainers have an interval training setting as one of the built-in programs. They'll allow you to set two speeds or resistance levels and press a button to toggle between the two. If the machines at your gym don't have interval training pre-programmed, you can simply change the speed or resistance setting manually.Don't think that interval training has to be confined to machines in the gym either. If you prefer exercising in the great outdoors, this training method is easily employed in activities such as running and cycling simply by speeding up and slowing down.
The science behind interval training The intensity of the high intensity bursts should be high enough that you would not be able to maintain them for long. During these periods, your body will use the anaerobic system for energy, the by-product of which is lactic acid. Lactic acid builds up in the muscles causing the 'burn' and creating what is referred to as an 'oxygen debt'.During the lower intensity periods, the heart and lungs must work to repay the oxygen debt by delivering oxygen to get rid of the lactic acid. This period trains the body's aerobic energy system. The trick is, not to slow down too much during the lower intensity periods; you don't want the heart rate to drop too much otherwise the aerobic training effect is reduced.
What are the benefits of interval training?Alternating your intensity is far more interesting than exercising at the same intensity for long periods of time. As it is more intense overall, you'll also burn more energy in less time. This means your workouts can be shorter and more fun and still burn more fat.Working at high intensity also stimulates your metabolism, so that after you finish your workout, you'll continue to burn fat at a higher rate than if you'd exercised for longer at a lower intensity.The cardio-vascular system is trained more quickly doing this type of training compared with longer periods of lower intensity exercise.
Long duration endurance training is often associated with injuries because of the repetitive stresses placed on joints and soft-tissues. Because interval training is less repetitive, it is a good way to reduce risk of these types of injuries.
So you want to lose stomach fat? lets discuss!
How To Lose Stomach Fat
There is a question everybody at the gym wants to get the answer for how to burn fat, build muscle, and get six pack abs?
The truth is... I can show you how to get all of this done in the exact same time. When you finish reading this post, you will discover how to get rid of stubborn fat, get lean muscles for a beach body, and six pack abs that turn heads.Before you get over excited, I want to get certain things in to your head. There is no miracle exercise, machine or pill that can give you the results I claim you can get by reading the information below.The steps are basic and has been hidden from innocent people like you for too long by the health and fitness industry just so they can make big bucks by selling every single machine or pill that comes in to their head.
It is a matter of common sense. If you want to burn fat, build muscle and get six pack abs all at the exact same time, there are certain steps you need to follow, and no questions asked.
#1 - Build Lean Muscle with Multi Joint Exercises: It is an important factor for building muscle. Most people consider muscle building exercises to be the ones that give you a pump. Those would be; Bicep Curls, Tricep Kickbacks, DB Flyes etc...Well, they give you a pump but don't burn fat! How big do you think your biceps really are? Do they carry as much fat as your back or your legs? Common sense approach is to burn fat from major muscle groups like your chest, back, legs.
What kind of exercises?
Pushups - Works your back, arms, abs, chest, shoulders etc... Squats - Works your Legs, gluts, hamstrings, abs, lower back etc...You get the picture. When you work your major muscles, you work your small muscles as well. You can use the excess time to do more multi-joint exercises to burn even more fat. These exercises are great for building muscle and burning fat at the same time.
#2 - Diet and nutrition: When it comes to diet, you need to be extremely cautious. Your diet is the most important factor that holds everything together. You screw up your diet, and no matter how intense you workout, the results won't be pleasing enough.If you want to burn fat and build muscle at the same time, you need to follow a proper diet and nutrition routine. It is very easy once you get the hang of it.All you have to do is eat 5-6 small meals every 3-4 hours a day with fiber and lean protein in every meal. You skip a meal and you will trigger your body to store more fat. You follow the plan I suggest and you will burn fat 24 hrs a day, even while you sleep!
I have mentioned the two most important factors that will help you burn fat and build muscle at the same time. You now ask how to get six pack abs.There is a very simple answer for this. DO NOTHING except for what I suggested above. When you burn fat and build muscle, your total body fat starts to drop. When this happens, you will automatically understand what I mean.You already have a six pack hiding way beneath all that thick layer of fat. All you need to do is put your effort on burning the fat off your body with lean muscle. The more muscle you build, the more fat you burn. When you follow the nutrition structure I suggested above, you burn more fat again. You keep following as planned, and you will see a six pack in no time.
There is a question everybody at the gym wants to get the answer for how to burn fat, build muscle, and get six pack abs?
The truth is... I can show you how to get all of this done in the exact same time. When you finish reading this post, you will discover how to get rid of stubborn fat, get lean muscles for a beach body, and six pack abs that turn heads.Before you get over excited, I want to get certain things in to your head. There is no miracle exercise, machine or pill that can give you the results I claim you can get by reading the information below.The steps are basic and has been hidden from innocent people like you for too long by the health and fitness industry just so they can make big bucks by selling every single machine or pill that comes in to their head.
It is a matter of common sense. If you want to burn fat, build muscle and get six pack abs all at the exact same time, there are certain steps you need to follow, and no questions asked.
#1 - Build Lean Muscle with Multi Joint Exercises: It is an important factor for building muscle. Most people consider muscle building exercises to be the ones that give you a pump. Those would be; Bicep Curls, Tricep Kickbacks, DB Flyes etc...Well, they give you a pump but don't burn fat! How big do you think your biceps really are? Do they carry as much fat as your back or your legs? Common sense approach is to burn fat from major muscle groups like your chest, back, legs.
What kind of exercises?
Pushups - Works your back, arms, abs, chest, shoulders etc... Squats - Works your Legs, gluts, hamstrings, abs, lower back etc...You get the picture. When you work your major muscles, you work your small muscles as well. You can use the excess time to do more multi-joint exercises to burn even more fat. These exercises are great for building muscle and burning fat at the same time.
#2 - Diet and nutrition: When it comes to diet, you need to be extremely cautious. Your diet is the most important factor that holds everything together. You screw up your diet, and no matter how intense you workout, the results won't be pleasing enough.If you want to burn fat and build muscle at the same time, you need to follow a proper diet and nutrition routine. It is very easy once you get the hang of it.All you have to do is eat 5-6 small meals every 3-4 hours a day with fiber and lean protein in every meal. You skip a meal and you will trigger your body to store more fat. You follow the plan I suggest and you will burn fat 24 hrs a day, even while you sleep!
I have mentioned the two most important factors that will help you burn fat and build muscle at the same time. You now ask how to get six pack abs.There is a very simple answer for this. DO NOTHING except for what I suggested above. When you burn fat and build muscle, your total body fat starts to drop. When this happens, you will automatically understand what I mean.You already have a six pack hiding way beneath all that thick layer of fat. All you need to do is put your effort on burning the fat off your body with lean muscle. The more muscle you build, the more fat you burn. When you follow the nutrition structure I suggested above, you burn more fat again. You keep following as planned, and you will see a six pack in no time.
What can you accomplish in just 12 weeks from now?
View our online brochure here!
Think about that for a minute?
*Typical results obtained in 12 weeks:
15 pounds of fat loss!
2 pant sizes dropped!
6 inches lost!
Cellulite reduction!
Tighter, firmer skin!
and much more...
These results are typical, some of our clients have accomplished even more in just 12 weeks
Jarrod and Christina lost a total of 37 pounds and 11% body fat in just 12 short weeks!
Robert Lost 17 pounds and 6% body fat in just three months!
and the list goes on and on and on.....
Think about what you would like to accomplish, what is your ultimate goal, and why do you want to achieve it? If you had 12 weeks to reshape your body what would that be worth to you?
Think with me for a moment.......
If you could kick start your metabolism, lose your unwanted weight, improve your eating habits, and change your life-style, what would your life be like?
Imagine what you would be like just 12 short weeks from now?
Would you be wearing that pair of jeans that you have not been able to wear for years because of your unwanted weight gain, would you have more energy to do the things that you enjoy most with your family and friends?
Why do you desire a change?
DO you need to look your best for your wedding, you high school reunion, that special event, are you dreading next summer because your body has become weak and out of shape? Are you nearing 30 or above and have noticed that you cannot lose weight effortlessly like before. If so the 12 weeks to a new you program is just what you need to get back on track!
What will it take for you to get started?
Getting started is the most important step towards reaching your goals, and believe it or not it is what holds you back, knowing that if you start something, and don’t get any where from it, that you are going to be stuck with disappointment. Knowledge is power, our job as personal trainers is to not only get you in the best shape of your life, but teach you how to keep it off long term.
Here is a description of the 12 weeks to a NEW YOU program:
During this 12 week program you will learn the principles and secrets necessary to lose your unwanted weight and maintain it for life. Combining a proven exercise program with a custom meal plan, along with our state of the art online fitness software, you will learn exactly what it takes to get in shape and stay in shape.
In 12 weeks you will be introduced to various ways of training your body, including, weight training, cardio and conditioning, stretching and flexibility, core and stability, and yoga and Pilate’s. You will learn how to properly use stability balls, resistance bands, free weights and machines, and your own body weight, to maximize results and ensure you are able to maintain your accomplishments after your initial training period.
· This is a promotional package that is available to new enrollees only for a limited time!
· Normally a program like this, including a Private Fitness Trainer and Nutritionist would run
· you well over $100 an hour, but for a limited time you can get started with a personal trainer
· for almost half the investment!!
· Just $55 per session and 3 sessions a week is all you need to obtain great results.
Click here to email us to get started
This is by far the best value ever offered by any personal training company and includes everything you need to get results fast!
View our online brochure to read stories of other people just like you that are training with us and seeing amazing results in just 90 days!
View our online brochure here!
Think about that for a minute?
*Typical results obtained in 12 weeks:
15 pounds of fat loss!
2 pant sizes dropped!
6 inches lost!
Cellulite reduction!
Tighter, firmer skin!
and much more...
These results are typical, some of our clients have accomplished even more in just 12 weeks
Jarrod and Christina lost a total of 37 pounds and 11% body fat in just 12 short weeks!
Robert Lost 17 pounds and 6% body fat in just three months!
and the list goes on and on and on.....
Think about what you would like to accomplish, what is your ultimate goal, and why do you want to achieve it? If you had 12 weeks to reshape your body what would that be worth to you?
Think with me for a moment.......
If you could kick start your metabolism, lose your unwanted weight, improve your eating habits, and change your life-style, what would your life be like?
Imagine what you would be like just 12 short weeks from now?
Would you be wearing that pair of jeans that you have not been able to wear for years because of your unwanted weight gain, would you have more energy to do the things that you enjoy most with your family and friends?
Why do you desire a change?
DO you need to look your best for your wedding, you high school reunion, that special event, are you dreading next summer because your body has become weak and out of shape? Are you nearing 30 or above and have noticed that you cannot lose weight effortlessly like before. If so the 12 weeks to a new you program is just what you need to get back on track!
What will it take for you to get started?
Getting started is the most important step towards reaching your goals, and believe it or not it is what holds you back, knowing that if you start something, and don’t get any where from it, that you are going to be stuck with disappointment. Knowledge is power, our job as personal trainers is to not only get you in the best shape of your life, but teach you how to keep it off long term.
Here is a description of the 12 weeks to a NEW YOU program:
During this 12 week program you will learn the principles and secrets necessary to lose your unwanted weight and maintain it for life. Combining a proven exercise program with a custom meal plan, along with our state of the art online fitness software, you will learn exactly what it takes to get in shape and stay in shape.
In 12 weeks you will be introduced to various ways of training your body, including, weight training, cardio and conditioning, stretching and flexibility, core and stability, and yoga and Pilate’s. You will learn how to properly use stability balls, resistance bands, free weights and machines, and your own body weight, to maximize results and ensure you are able to maintain your accomplishments after your initial training period.
· This is a promotional package that is available to new enrollees only for a limited time!
· Normally a program like this, including a Private Fitness Trainer and Nutritionist would run
· you well over $100 an hour, but for a limited time you can get started with a personal trainer
· for almost half the investment!!
· Just $55 per session and 3 sessions a week is all you need to obtain great results.
Click here to email us to get started
This is by far the best value ever offered by any personal training company and includes everything you need to get results fast!
View our online brochure to read stories of other people just like you that are training with us and seeing amazing results in just 90 days!
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