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Wednesday, 2 October 2013

To Burn Fat, Try The Deadlift!

by: Simon Dainton

Best Body Fat Burning Products While this article will not instruct you how to perform a deadlift, it will make you very much aware of adding this powerful exercise to your arsenal, for effective fat-burning results!

The deadlift is quite possibly the biggest 'muscle working exercise' on the face of this planet. It engages pretty much every muscle in your body and therefore burns a large amount of energy into the bargain. What's more, it will send your metabolism sky rocketing after training, forcing you to burn a high number of calories between sessions. If you need to lose fat, THIS is the exercise to embrace!

Deadlifts are feared by many, but embraced by those that appreciate its power. There really is no reason to fear this exercise. For complete beginners, results can be achieved with minimal weight, simply by focusing on technique. As you become confident with the movement you can begin to add more weight to your bar or your dumbbells, and be assured that you are working your body in a time-effective manner that gives you good results.

The deadlift loads your spine, forcing your core muscles to engage and work hard. Too many people spend too long fixating on their abdominals and not nearly enough time working their spinal muscles. The beauty of the deadlift is that it works both - together.

This core loading will make your spinal support muscles stronger and do a lot to prevent or even start to cure lower back pain, provided that your technique is good. What's more, deadlifts will teach you the correct way to pick up heavy objects from the ground without 'doing your back in'. So you see, deadlifts are not just reserved for bodybuilders and powerlifters. They're are very useful for everyday living too.

Finally, deadlifts are a great way of instilling good posture into our 'desk-bound' lifestyles. They force your body to use muscles that desk-sitting cause to weaken. Some of the biggest muscles in your body - the glutes (buttocks), hamstrings (back of the thighs) and upper back muscles - all come into play with this exercise, the very muscles you need to be strong to hold your body up straight.

So, if you want effective fat burning and all-over body strengthening, embrace the deadlift with both hands and bring your fat burning to a new high!

Simon Dainton is a Certified Personal Trainer and fat loss expert. Founder of Fitstreet Personal Training in the UK, his Programs of Lifestyle change guarantee clients results, combining effective exercise, nutrition and lifestyle adjustments. For more information and to receive your FREE fat loss guide, go to http://www.fitstreet.co.uk/

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Monday, 30 September 2013

Burn Fat, Lift Heavy (part 1)

by: Kevin Raison

How does a pill that burns fat faster than any supplement out there sound?

How about that very same pill increasing muscle tone and density?

You've gotta admit, it sounds pretty exciting doesn't it

Now, what if I said...'IT AIN'T GONNA HAPPEN!'

Unless...wait for it!

You begin to lift heavy weights in the gym and avoid your favourite step and fit ball class. Then and only then are you on your way to that dream physique

Now from that last statement I've probably already lost half the female audience, no matter... it's just makes the rest of you look even better.

This is unfortunately, a very common mistake that women far too often mistake as being a way to become a muscular bound female bodybuilder.

NOT TRUE!

In fact, if you're looking to get the kind of body like your favourite superstar, then I suggest you continue to read on.

For what you are about to receive... The following article is split into 4 parts. Part 1 will explain why we should be avoiding long durations on cardio machines known as 'long slow distance' (LSD). Part 2 will look at the reasons why lifting weights works better than LSD training and finally part 3 will explain why we should be lifting heavier with those weights. Part 4 will put it all together in a evenly balance program for you to follow.

The reason for doing it this way is there's a lot of new understanding to take on board. Some of this is going to go completely against your usual way of thinking, meaning you may or may wish to read any further parts.

All I can say is from the experience of coaching many clients in my time, this works better than anything and the results WILL amaze you!

So why should we avoid lengthy sessions on the cardio machines?

There are a number of reasons why we should avoid long cardio sessions, the first is simple.

Our body was designed to survive from the days when we were hunter/gatherers and our vocabulary consisted of um, ugg and errr. Kind of like a teenager...

When we ran (chasing food or being chased as food) our body would produce the hormone Cortisol (a stress hormone) as chasing food or becoming food can become a pretty stressful thing for us.

When Cortisol is produced, the body begins to store body fat by slowing down its natural metabolism. The reason being, if you are chasing something and don't catch it, you have no idea when you are going to be eating next. Your body knows that it will have to survive on its own stored fats.

Although our bodies have indeed evolved over the many years there are lots of things about the human body that remain the same. The stress hormone cortisol being released through LSD (long slow distance) being one.

Don't be fooled that it won't happen to you just because you go on the cross trainer, stepper, rower or any other form of equipment. It will, the body can't identify what exercise it is doing or whether you're looking to burn fat or being chased.

If its LSD training you're doing and you're looking to tone and lose fat, you will soon find yourself at a sticking point very soon as your Cortisol levels begin to rise.

The Zone

Let's take another look at those long cardio sessions that "help burn fat".

The fat burning zone draws fat from the fat stores to be used as energy instead od using carbohydrates; this is known as 'SUB RQ1' where the body doesn't have to use carbohydrates for energy. Now although this is true, if it was so effective, we would be losing pounds as we watch TV or read a book, but as we all know by now, that's just not the case!

Yes, you will burn more calories when exercising at the gym or walking round the park but to get in the true fat burning zone or 'optimal zone' you'll have to exercise for 90minutes (non stop) at least...

After about 90 minutes the body becomes extremely efficient at burning bodyfat!

This true, but come on....90 minutes!

England could have been defeated by Luxembourg B team by then. (I'm referring to soccer of course)

So if the body is burning pure bodyfat after 90 minutes, what's being burnt as energy before then?

MUSCLE!

Remember, at this steady lower state of intensity carbohydrates have no need to work meanining something has to help with the energy coming from fats. Unfortunately, we use muscle slowing down our metabolism in the process.

Solution

Now I know that the cardio, fat burning, step obsessed, 'the longer the better' exercise junkies out there aren't going to suddenly hang up their lycra shorts and ankle weights only to share the weights room with the usual vest wearing grunters.

As a result what you should do is something we call Tabata.

Pick your favourite piece of cardio equipment

Warm up for 2 minutes

Go as fat as you can for 30 seconds

Take it easy for just 10 seconds

Repeat 8 times

It's as simple as that and believe me you will really feel like you've had a very intense yet very short workout!

Kevin Raison is one of the UK's top fat loss specialists running boot camps, personal training and weight manangement courses in the Midlands. To contact Kevin simply visit http://www.kevinraison.co.uk

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Sunday, 29 September 2013

Tips To Lose Bodyfat

by: Peter Harris

One of the most familiar questions that people ask when they want to lose weight or get that lean muscular look is how to lose bodyfat? People are often disappointed by the answer to this question, sometimes expecting a "magic bullet" approach that will give them the body that they want overnight. This article will summarize the basics regarding tips to lose body fat.

There are three primary areas that you need to focus on if you want to lose bodyfat. They are all equally important and include weight training, cardiovascular exercise and proper nutrition.Without these three things in proper balance you cannot achieve adequate loss of bodyfat. Let's break these down:

1. Weight training: Weight training will help you build lean muscle mass as well as improve your metabolism so you can alter your body into a fat burning system. Adding weight training to your fat loss regimen pushes your body to continue to burn calories (thus fat) long after your workouts are over. A fitness professional is highly recommended in order to develop a workout program that will meet your needs.

2. Cardiovascular exercise: Cardiovascular exercises are essential in promoting maximal weight loss as well as turning your system into a bodyfat burning machine.Without this you are only cheating yourself. Research has revealed that combining cardiovascular exercise with weight training causes your body to burn calories more quickly and for longer periods of time than if you only complete one form of exercise. You really must strive for 30 to 45 minutes of cardiovascular exercise at least 5 days a week. A number of experts recommend that you complete cardio in the morning when you initially wake up. Your body will burn fat since there is no food in your system at that time. If you can't do cardio in the morning then certainly work it in at an additional time during the day.

3. Nutrition: This aspect is fundamental if you want to know tips to lose bodyfat. You ought to strive to eat a high protein diet (1 gram of protein per 1 pound of bodyweight) per day. A high protein diet has several benefits. It allows you to burn additional fat, reduces water retention, makes you less hungry and raises your metabolism. Foods high in protein include: Beef, chicken, turkey, fish, and eggs. You also need to minimize the amount of "bad" carbs which include foods made with white flour or processed flour). Stick with foods made with wheat or whole grain products but focus more on fibrous carbs such as vegetables for your carb intake. Most importantly, avoid foods high in saturated fat. These include butter, processed foods, junk (fast) foods, cooking oils, etc. These are limited lists.

Practicing these tips to lose body fat are essential if you want to lose weight, bodyfat and gain a lean, muscular appearance. Check your progress weekly by weighing yourself or taking bodyfat measurements. Set a goal to lose 1/2 a pound to a pound per week. As long as you are achieving this keep doing what you're doing. If you stop losing weight then it's time to increase your cardio, reduce the amount you are eating or both.

The secret to losing bodyfat in the long term in persistence. You are making lifestyle changes with this strategy. If you stick with it you can attain a healthier lifestyle and improved body image. It may take several weeks or months but the results are worth it. You can decide to do nothing and stay as you are or you can apply these strategies and start your path to a lean, muscular body.

Peter Harris is a health care professional and author and writes frequently about diet, exercise and nutrition.

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Saturday, 28 September 2013

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Friday, 27 September 2013

Simple Belly Fat Burning Foods

by: Bryan Carlton

You probably know all the typical "heathly foods" that you always eat, so I am not going to bore your. Instead, I'm going to talk about 3 simple foods that will shock most of you and probably don't realize are super foods for fat loss.

1. Egg Yolks

Yes, that's correct... those full fatty egg yolks with all of their fat and cholesterol. By the way, you've been mislead about the cholesterol in egg yolks -- it actually raises your GOOD cholesterol and helps balance proper ratios, so don't be afraid of the fat and cholesterol in these little nutrition power packed gems. And if you choose cage-free eggs from free roaming hens, the omega-3 content is higher with a more balanced fat profile.

Egg yolks are also one of the most nutrient dense foods on the planet in terms of vitamins, minerals, and trace nutrients. You don't want to leave out the egg yolks. Even the protein is more biologically available when you include the yolks!

You should not be afraid to eat those delicious and healthy eggs to burn that belly fat faster.

2. Avocados

This is yet another "fatty food" that is also one of the best fat burning foods available! Not only that, but avocados make just about everything creamier and more delicious and are easy to store and prepare. They are also power-packed with healthy fats, fiber, and antioxidants, as well as vitamins and minerals. The healthy fat in avocados also helps control appetite and fat burning hormones in your body.

Try adding avocado slices or guacamole to everything from morning eggs, salads, sandwiches, and burgers, and starting burning body fat faster! I would definitely consider avocados one of the best healthy super foods.

3. Grass Fed/Free Range Organic Beef, Buffalo or Bison

While most live stock, you see at the grocery store is grain fed beef from cattle that are in poor health and has lower nutrition values and omega-6 to omega-3 fat ratios that are far out of whack, there is a better option... and that is Grass-Fed or Free range Organic Beef, buffalo or bison!

Grass-Fed or Free range Organic Beef, buffalo or bison is known to have much higher levels of healthy omega-3 fatty acids and lower omega-6 fats (which most people get too much of anyway). Grass-Fed or Free range Organic Beef, buffalo or bison also contains higher levels of many vitamins and minerals, as well as containing high levels of conjugated linoleic acid (CLA), which is a healthy fat that is known to help muscle building and fat burning.

So don't be afraid to live it up a little and eat more beef buffalo or bison, as long as you choose healthy grass-fed beef instead of Grass-Fed or Free range Organic Beef, buffalo or bison. Enjoy and start burning more body fat with these so called "fatty" foods!

Don't be lazy... be lean

Copyright (c) 2010 Bryan Carlton

I strongly recommend that you visit my website http://www.turbofitnesssecrets.com for burning fat, building muscle and healthy living tips.