Why Are You Not Rebounding?

People are always on the lookout for ways to stay healthy and get in shape, especially with all the unhealthy things around us. Unhealthy habits and a lack of exercise are the obvious causes of poor health, but there are also other things out of our direct control like rising pollution levels and the rapid spreading of disease. Along with these factors, many people are not motivated to exercise, can not find the time, can not afford expensive gym memberships, or are too embarrassed to exercise in front of other people. With all of these factors it's no wonder that almost 75% of Americans are considered over-weight or obese.

If these reasons for not exercising sound familiar, performing rebounder exercises may be the right option for you.

Why are not people motivated to exercise? Some people, let's face it, are just lazy. Which is unfortunate if that's the only thing keeping you from exercising. I can see, however, how going to the gym can be a bit of a pain. Dealing with traffic, the gym may be too busy and you can not get on the machine you want, having to shower there if you need to go somewhere directly after, etc. With a rebounder you do not have to worry about all that. I can not remember how many times I've come home from work exhausted and sat on the couch with the intentions of not moving for the entire night only to look over and see my rebounder in the corner and think “Ok, I'll do a quick rebounding session while the news is on. ” And that's all it takes! 10, 15 minutes a day! Plus I always feel more energized after and am usually in a much better mood.

If you can not find the time to go to the gym, rebounding is the perfect exercise for you. Like I said, 10-15 minutes a day is all you need. Everyone has this time somewhere in the day. Make it part of your morning routine to get your energy levels up. Keep your rebounder at work and do your routine over lunch. What I like to do is rebound while I watch tv. This way I can get my exercise for the day in, and not miss my favorite shows.

Gym memberships are expensive, I know. My last membership was costing me $ 72 a month. That's $ 862 a year! Top of the line rebounders cost half this much! And many rebounder providers also have installation plans, so you do not have to pay the full amount up front. Plus let's not forget the gas and time you'll save by not having to drive to the gym every day.

Some people are afraid to go to the gym. I know I was uncomfortable the first time I went to one. I was a skinny kid in a crowd of obviously experienced gym goers, and had no idea what machines to use, or what the etiquette was. With your own rebounder, you never have to feel embarrassed or uncomfortable because you'll be in your own home either by yourself or maybe you can make a home rebounding workout with your family!

With all the distractions in the world today, rebounding is not only one of the best exercises you can do, but also possibly the easiest and most convenient.

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A Fast Weight Loss Plan Will Melt Fat

Fast weight loss plans will let your body reap the rewards of weight loss. Just make sure it has a program that will use both exercise and a diet so the pounds will come off.

When utilizing a fast weight reduction plan you will be required to do a diet. This means the food you consume could be changed or there might be less food taken in. By changing eating habits the body will be forced to burn the fat instead of storing it. When a diet is used with exercising you are able to burn even more calories then before. This helps the fat break up even quicker.

Suppose you want to utilize a fast plan that only concentrates on the diet and has nothing to do with exercising. There are many of these types of programs in place to pick from. The downfall though is even though you lose the desired weight the risks are high that the weight will be gained back. It is true though that the weight will come off the body rather quickly just by concentrating on your diet. You could even experience a shift in your moods and be tired more often. Sometimes it might even feel like your stress level is going to hit the roof. All of this is caused because your muscles are shrinking while the water is also being pushed out of the body but the fat is still clinging to your bones and will not leave.

You might even find your thinking about building muscles while on a fast weight loss plan. This is a good thought but building muscles should not be done until the desired weight loss has been achieved. When there is a lot of fat and the muscles are being built everything just pushes over to the side so the muscles have room. Even though body fat weighs a lot building muscles will actually weigh more which will cause the scales to rise again.

Now you see what it is important with a fast weight loss plan to have the proper diet in place along with the proper exercise routine. It is about losing the fat and keeping it from coming back. When both are used together they work hand in hand so the proper amount of calories can be burned so the weight comes off a little at a time. As your body starts to reshape its yourself you will notice there is now more energy. You might even notice that you do not get sick as often as before. That is because when the body is in shape it is better at fighting off the illness. Your self esteem will even be better and you will be ready to face the world with your head high!

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Tabata – A Short Road to Fitness and Weight Loss

Tabata

It is 6:30 am, you have been jogging for 30 minutes and you still have 30 more to go. you start to get bored as the thoughts of the day's obligations start clouding your mind.

You wish you could just drop it and leave for work, but you have to continue, you have to maintain those cardio benefits.

Well you do not have to. there is a short answer to your quest, as short as 8 minutes.

That answer is Tabata, a type of HIIT (high intensity interval training)

The technique is really simple:

  • Start with 2 minutes of warm up to get the blood flowing and your muscles and joints warmed up.
  • Sprint for 20 seconds at your maximum effort.
  • Jog for 10 seconds.
  • Repeat 8 times in 4 minutes.
  • Then cool down for 2 minutes.

That's it, 8 minutes total.

Now I can hear your skeptical remarks, you were conditioned to believe that more is always better, and when it comes to weight loss you definitely think that much, much more is better.

I know it looks like such a brief workout, but it is really challenging, I know some people who would rather jog purely for 2 hours than pushing themselves to their limit for 8 minutes.

but the advantages of HIIT are not just measured by the clock arms, according to some researchers. you still can

get all the benefits of cardio

  • Studies that show HIIT can significantly reduce the risk of cardiovascular disease
  • Aerobic benefits: can you believe that 2.5 hours (divided over many days of course) of HIIT can produce biochemical changes in the muscles equivalent to 10.5 hours of endurance training? well studies proved it.
  • If you are a seasoned athlete, Tabata has another advantage for you. As you already know, exceeding your previous records gets harder over time. but it was found that HIIT can get you past that sticking point
  • Metabolic benefits: it has always been believed that fat burning starts after 30 minutes of exercise, so you have to take it easy to be able to exceed those 30 minutes and complete the required duration. But the important factor in fat burning is not just the total amount of calories you burn during the workout, it is the elevated resting metabolic rate afterwards, a point that is very much in favor of HIIT which was shown to elevate metabolic rate and oxygen consumption for 24 hours after the workout.
  • HIIT also significantly lowers insulin resistance.a big bonus for a nation with 30% living with diabetes.
  • It also causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

And do not forget the time you save.

HIIT or Tabata however you name it is a good alternative to traditional endurance training.

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How to Test Your Fitness Level

Below are some steps you can follow to determine which level you're on.

1. Run or brisk walk to test your aerobic fitness.

Run a mile or two as fast as you can. You can do it anywhere but make sure you run on a level path. A sign of top aerobic ability which is your body's capacity to transport oxygen to your working muscles is breaking the 10-minute mark. If your time is 12 minutes or above, it means you are quite slow, between 10 and 12 minutes indicative regular ability and 10 minutes or less indicators peak endurance.

Remember to practice running farther than your record speed to develop your aerobic capacity. Regular aerobic exercise lowers your body fat and cholesterol and thus lessens the risk of heart disease.

2. Do push-ups to test your upper body strength and muscular fitness.

When doing push-ups, lie face down on the floor with elbows bent and palms next to your shoulders. Then push up with arms until arms are extended, all the while keeping your back straight. Lower body until chest Touches floor and then push it upward as you return to your starting position.

If you can do 13 to 15 push-ups at one time, your upper body strength is considered good. If your count is six or less, that means your upper body muscles need work. Remember that beginners are usually on their hands and knees while those who are advanced are on their hands and toes.

3. Sit and reach to measure flexibility.

This is a simple method to measure the flexibility of your body, in particular your lower back, hips, and the backs of your legs. To do this, place a yardstick on the floor. Secure it with a piece of tape across the yardstick at the 15-inch or 38-centimeter mark. Place the soles of your feet even with the mark on the yardstick. Ask someone to place his or her hands on top of your knees to secure them and then reach forward as far as you can, staying in that position for two to three seconds. Repeat two more times, recording each distance you have reached.

4. Get all fours for a balance check.

Want to check your balance? A simple method to do so is to get down on all fours and extend an opposite arm and leg without wobbling, tilting or shaking.

5. Monitor your progress.

With each fitness test, always keep track of your progress. Measure again periodically, such as every month or every few weeks. Celebrate every progress while adjusting your fitness goals. Do not be discouraged if it takes some time for you to reach your fitness goals. Remember, no pain, no gain! Just continue pushing your body and soon enough you will find yourself getting stronger and leveling up in your health and fitness goals.

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How to Make the Most Out of Your Cardio Workouts

Cardio Vascular exercise is an activity that incorporates light, moderate, or high intensity activities that should increase your heart rate.

There are many different ways to perform a cardio routine. Whether through conventional manners; treadmill, bike, cross trainer and our favorite the versa climber which is in our opinion one of the best and hardest cardio machines. There are also crazy cardio workouts and circuit training. You can perform these cardio routines by two of the most common types; high intensity interval workouts and steady workouts.

High intensity interval training is great for weight loss while steady workouts are ideal for maintaining your wellbeing.

It is better to incorporate both types of training in your routine, I would suggest 2 days a week of high intensity and 1 day a week of steady. I am sure there are many body builders or people who perform a lot of resistance training to increase lean tissue do not like to do cardio due to their concern of muscle loss. Although cardio is an essential part of training and assists losing excess body fat or “to be lean”, so many people cut out carboyhdrates to create the “lean look” that they are all seeking but this is not healthy and can cause long term problems , there have been studies to show that diet can have a great impact on your skin and if you do not eat enough carboyhdrates or good fats, your skin and overall health will be at risk. In our opinion the most healthy way to maintain a “lean look” would be to engage in steady state cardio and not high intensity, where you can maintain your muscle mass while reducing excess body fat.

Here is a quick summary of what the two different types of training entail;

Interval Training: Bursts of high energy training which are then followed by periods of recovery.

Steady Training: Exercise that is performed at a slow and continuous rate where energy demands remain consistent

Top ten benefits of Cardio Vascular Exercise
Ideal for Weight loss
Boosts your immune system
Reduces ones stress
Creates Stronger and healthy heart and lungs
Great for your bones and will increase bone density
Reduces the risk of heart disease and certain types of cancer
Provided temporary relief from depression and anxiety
It will release endorphins which makes you feel great after the workout
Allows you to sleep better
Will give you more energy

Another important factor in getting the most out of your cardio routine is to ensure that you are working at your target heart rate.

Target heart rate can be obtained from your Gym or personal trainer. You can also obtain it from the My Zenergy website by signing up.

So do not forget to include cardio in your exercise routine!

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Fluid Intake and Diet In Aerobics Preparation

The type of diet to be consumed depends upon a variety of needs, such as weight loss, control of cholesterol, and blood sugar. The important point to remember here is always wait at least two hours after a heavy meal before exercising vigorously. For at least one and half hours following a meal, blood is diverted away from the brain (which makes you sleepy) and the heart. If you already have a problem with heart disease (either diagnosed or undiagnosed), exercise during this time may be more of a stress than the heart can stand. Frequently, patients with heart disease have the most angina or chest pain following a meal. Waiting two hours after a meal allows adequate time for the blood to resume its normal distribution and exercise is safe.

For early risers who get their points before breakfast, we find that there's no ill effect from working out on an empty stomach. Some of our people, though, like a glass of fruit juice ten or fifteen minutes before starting, and we find that's okay, too. It's a good way to get a little quick energy for waking up.

Also remember fluid intake. When you're working our regularly, you sweat and can lose copious amounts of fluid – sometimes up to 2 percent or more of your body weight. You need to replace this fluid, and sometimes your instinctive thirst, or your own habits, will not lead you to drink enough “replacement” fluids. Dehydration may occur, resulting in headaches, excess fatigue, and a general lack of energy. It is happens, concentrate on fluid replacement first, overcompensate for what you feel is adequate. A word of caution, though: avoid ice-cold drinks immediately after exercise. They may lead to some irritability or irregularity of the heart rhythm. Use cool or chilled fluids only.

Profuse sweating leads to excess loss of salt and other electrolytes. The simplest thing to do to compensate for this loss is to increase the amount of salt you use at mealtimes. There are also salt pills and liquid salt solutions, such as ERG and Gatorade that will help your body to return its normal condition more quickly. Avoid solutions with high sugar content if the sweat loss is excessive and utilize less concentrated solutions. ERG and Body Punch fit more in this category. Yet, again, the important thing is to replace the fluid first! Salt tablets without adequate fluid may aggravate or potentate a heat stress condition.

At times, underlying medical problems may lead to unusual vulnerability to heat stress or fluid loss problems, while officiating at a marathon recently; I was summoned to the aid of a young runner who had collapsed. He was twenty-two years of age, highly conditioned, and the temperature was in the fifties. Yet he showed all the symptoms of severe heat stress and dehydration. Yes, he had consumed fluids at every aid station, but for two weeks preceding the race, he head suffered from a persistent diarrhea. Not realizing his dehydrated state, he entered the race and ran nearly twenty miles before the combined stress overtaxed his body. It was amazing to see how quickly he responded to nothing more than intravenous fluids.

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Faster Walking – More Burned Calories Plus Less Stress!

Did you know that Nordic Walking increases your heart rate and calories burned? Even though your body is working harder during Nordic Walking than regular walking, it does not mean that the body is experiencing increased stress.

Participants in the Cooper Institute found that despite walking with poles produced a more beneficial workout, they did not find that using poles made the workout more strenuous.

As a result of hunching over computers and poor posture, many people have neck and shoulder side effects that make them long for a fitness regimen that relieves tension, pain, lack of energy and overall discomfort. Nordic Walking is perfect to partner strong cardio fitness, muscle strength and of course relieve muscle tension in your neck and shoulders.

The Finnish Helsinki Polytechnic's Faculty of Health Care studied women with neck and shoulder pain. The conducted study showed a decrease in neck and shoulder symptom in more than half the participants along with an increase in mobility of the spell.

In addition to the physical benefits of Nordic Walking relieving muscle tension and stress which allows you to be a better worker, the emotional relief of stress is also part of Nordic Walking! Enjoying the outdoors with fellow walkers helps to alleviate every day stress.

Knowing your mind to wander and focus on your environment makes everything else melt away. Hearing the birds chirping, waves crashing, and friend laughing is a perfect excuse to grab your poles and walk!

Psychological Benefits of Nature!

Nordic Walking is an outdoor workout routine that has many physical and psychological benefits. The New York Times published an article dedicated to the benefits of fresh air and natural surroundings. “In a series of studies, scientists found that when people swap their concrete confines for a few hours in more natural surroundings- forests, parks and other places with plenty of trees- they experience increased immune function”

A decrease in stress helps to build a stronger immune system and peaceful mind. To emphasize the importance of nature, imagine walking through a busy city. Constantly our eyes are watching the passing people, obstacles in our path such as cars and people while our ears are being filled with honking horns, engines and conversations. It is exhausting just describing the city surroundings. Now imagine yourself on a quite beach. The air is clean and crisp; the birds are playing tag and chirping amidst the silence while large ocean waves crash along the serene beach sand. Are you relaxed, do you feel calm, are your ears open to your surroundings, is your post more upright as you lift your head to view the landscape ahead?

Envision your calm place, grab your Nordic Walking poles- relax, rejuvenate and stay healthy both physically and mentally

4 Top Ways to Reduce Stress

How is stress involved in your daily routine? The errands continue to pile up, the kids are out of school, career responsibilities and family time are all among our everyday juggling act! Managing stress is not only a necessary part of balancing your life but your mind and health as well. Relieving your stress leads to a stronger immune system, balanced lifestyle, clearer mind and happier life.

The top four ways to relax and recharge are the top benefits of Nordic Walking!

The top four solutions are:

1. Going for a walk
2. Spending time in nature
3. Talking with a good friend
4. Sweating out tension with a good workout!

Incorporating Nordic Walking improves your mental health by releasing tension caused by stress, reconnecting your body, mind and soul all while burning up to forty percent more calories than regular walking. As a result of poor posture, many people have neck and shoulder side effects that make finding a fitness regimen that relieves tension, pain, lack of energy and overall discomfort almost impossible. Nordic Walking is the perfect partner for strong cardio fitness, muscle strength and of course relief of muscle tension in your neck and shoulders.

Whether you prefer to relax by yourself or enjoy connecting with groups and friends, Nordic Walking is just what the doctor prescribed.

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Running To Burn Belly Fat – How To Run For Reducing Stomach Fat

When it comes to reducing belly fat, finding the right training and diet combination is the only way towards long term success. Therefore, combing your running program with the right diet can help you put your flat belly vision on the fast track. Not only that, running regularly and eating healthy improves sex drive, wards off heart-related problems, increases energy, boosts performance, and then grants you the body of your dreams.

As result, here are 3 guidelines you need to follow if you're looking to burn off your belly fat for good.

Walk-Run-Walk

If you're new comer to the sport of running and are really out-of-shape, then you need to start slowly and build the intensity up incrementally. Beginner runners are more prone to suffer from injury and burnout way before they achieve much progress with the new belly fat burning resolution.

The best way to start off is to follow a walk-run-walk pattern and build endurance levels gradually. Following this simple training guideline can help you improve cardio power without running the risk of injury or burnout. And as you get stronger and fitter, make sure to add more running and decrease the time spent walking until you're able to run straight for 30-40 without much huffing and puffing.

2. Do Interval Running

Interval running is the best training approach when it comes to fighting off belly fat in the shortest time span possible. An interval running workout consists of alternating between high intensity boots of running at no more than 85 percent of maximum cardio power, with slow jogging intervals for recovery and rejuvenation. The length and intensity of each boot depends mostly on your endurance level and training goals.

3. Follow the Right Diet

The proper diet is the backbone of permanent weight loss results. Therefore, if you're looking to burn off belly fat for good, you need to, sooner or later, address your eating habits.

For that, here are 3 strategies to put you on the right path:

– Do not skip meals. Instead, make sure to eat frequently throughout the day. Aim for four or five meals every 4 hours. Every meal should be a healthy mix of good carbohydrates, lean protein and healthy fats.

– Eat complex carbs. Not all carbs are created equal. Therefore, you need to eat the right (complex) ones for losing weight and keeping energy levels high. Here are the best sources of complex carbs: starchy Vegetables, beans, legumes, Nuts, seeds. Limit your fruit intake.

– Eat your carbs 2-3 hours before working out and immediately afterwards. Doing so improves running performance and speeds up recovery.

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How Much Cardio Should You Do To Lose Weight?

In this article we'll talk about how much cardio to lose weight and how this effects your diet and other workouts. Losing weight can be surprisingly simple. When it comes down to it it's all about the amount of calories in vs. the amount of calories out. Whenever trying to lose weight, much of your focus should be on your diet. Assuming you are eating few enough calories, the next step is to focus on your cardio training.

Cardio is probably the most effective type of exercise to do when your main goal is weight loss. And of course, Visual Impact Cardio is the most effective cardio you can do. The reason that cardio is so effective for weight loss is because you can perform these types of workouts for quite a long time and by doing so you will burn quite a few calories. What not all realize though, is that the answer to how much cardio you do depends also upon the type of cardio you do.

We are going to look at two different types of cardio that can be used to lose weight.

When done correctly, you can use a combination of these two to burn an ideal amount of fat and calories. Here is a 1/2 – 1 hour cardio workout that will not only burn calories, but they will mostly be from fat.

5 – 10 minutes warm up
10 – 20 minutes of HIIT
20 – 30 minutes traditional cardio

Why This Cardio Workout For Weight Loss?

So, why should you do this workout instead of a full hour of traditional cardio? By doing cardio with this structure you will end up burning much for fat. How so? It all starts with the HIIT portion.

By starting your cardio workout with some form of high intensity interval training you force your body to release fatty acids into the blood stream. HIIT is what releases the free fatty acids from your bloodstream by creating a higher level of HGH (Human Growth Hormone). So why not do only HIIT and burn more fat?

Here is an illustration of the effects from doing HIIT cardio: HIIT Cardio

Effects of Doing HIIT Cardio

Looks good, right? The problem with this is that HIIT is not ideal for using those fatty acids after they get released. After your cardio workout is done many of the released fatty acids will return back into your blood stream.

This is where the traditional cardio comes into play. Here is an illustration of the effects from doing steady state cardio after your HIIT cardio:

By strategically doing traditional cardio directly after your HIIT workout you burn all (maybe not all, but a lot) of the released fatty acids. This is how you can limit how much cardio to lose weight.

How Often Should You Do This Cardio?

The truth is that you may need to workout somewhat repeatedly. Even though you can cut the time of your cardio sessions down by doing HIIT along with a traditional style of cardio, you still need to do these often.

Depending upon how much weight you need to lose, you should do a cardio session like this anywhere from 3-5 times every week for maximum weight loss.

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How To Run On a Treadmill – 3 Tips For Better Running Training On The Treadmill

If you're looking to Incorporate treadmill running into your workout program, then keep that line of thought because you're on the right direction. The treadmill is the perfect training tool for losing weight and boosting fitness levels indoors. Nonetheless, many fitness enthusiasts shy away from treadmill running due to boredom and lack of motivation.

As a result, if you're looking to get the most out of your treadmill workouts by eliminating the boredom factor, here are 3 tips that can help.

Interval Running

Instead of opting for the same treadmill running pace, make sure to vary the intensity and speed by doing interval training. Also referred to as High Intensity Interval Training (or HIIT for short) this type of workout is ideal for uplifting the spirit, shedding colossal amounts of calories and getting in the best shape of your life in the shortest time-span possible.

Here is how to proceed with an interval treadmill workout:

– Start with a decent warm-up for 10 minutes.

– Go for your first running interval for no more than 80% of your max for 1 full minute. Jog slowly for another full minute for recovery and rejuvenation – Repeat the cycle 8-9 times

– Finish the workout with a decent cool-down. Jog slowly for 5 minutes and stretch afterwards.

Of course, the length and intensity of each interval depends on your fitness status and training goals. Feel free to adjust according to your own needs and aspirations.

Peer Up With a Partner

Weight loss is not a solo journey. In fact, you can enroll the help of others to your advantage. Therefore, make sure to do the bulk of your running with a training partner. The latter can provide you with valuable feedback, advice, and most importantly: support and encouragement.

Head to your local gym and hunt for the perfect partner. A perfect partner is someone what you share similar fitness levels and training goals. Neverheless, training with an elite athlete can help you push more, just be wary not too do to much and hurt yourself as a result.

Listen to Music

According to many studies, listening to music while exercising has positive effects on performance and consistency. Music makes you run faster for longer while decreasing the levels of perceived executed levels. Not only that, listening to uplifting and fast tempo music helps you set a faster tempo while enjoying every step of the workout. Therefore, make sure to come up with your favorite playlist and keep updating it on a regular basis.

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Runners Diet For Weight Loss – How to Eat For Weight Loss When Running and Exercising

Starting running as a means for weight loss is the ideal training strategy for shedding the extra pounds and keeping them off for good. Running is a cardiovascular exercise per excellence. And it sheds more weight than other training programs. Not only that, running decrees the chances of heart-related problems, lessens stress levels, wards off diabetes, makes you look younger, and improves sex drives, and so on. The list of reasons why running is so good for you is almost endless.

However, to effectively lose the weight and keep it off for good, you need to back up your weight loss program with the right diet. Otherwise the sweat is for nothing.

Therefore, if you're looking to blast through weigh loss plateaus, here are a few practical diet tips that can help.

Do not skip meals

Meal skipping is a sign of trouble. If you regularly skip on meals-especially breakfast-then expect slower metabolism levels, extreme levels of fatigue, weight loss plateaus or even gains and other serious health problems. Instead, make sure to eat your meals throughout the day. The best way to do so is to opt for 4-5 small meals every 3-4 hours. This is enough to keep your metabolism firing and provide your body with the needed energy to enjoy high levels of running performance.

Eat Your Carbs

Carbohydrates are the main source of energy on the run. But not all carbs are created equal. There are mainly 2 types of carbs:

– The good carbs: also known as complex carbohydrates. Make sure to eat plenty of them-especially 2-3 hours before the workout and immediately afterwards. Good sources of complex carbs include vegetable, beans, legumes and fruit. Limit your consumption of the later one.

– The bad carbs: Also know as simple carbohydrates, they are easily and swiftly absorbed by the body, so they tend to boost blood sugar levels, leading to cravings and overeating. In addition, this type of carbs is full with sugars and chemicals, so they will definitely compromise your weight loss efforts and overall health and well being levels. Do your best to cut them off your diet for good.

Eat More Protein

Protein will not only help you pile on more muscle mass-so develop the physics of your dreams-it'll also keep your cravings at bay by providing you with a sense of fullness for longer, so prevent snacking and overeating between meals. Some of the best sources of lean protein are red meat, chicken, turkey and eggs.

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Exercise Can Kill You

Moderation seems to be the key for much of what we do in life. Moderation in eating, drinking and, as it turns out, in exercise.

If you run a marathon or engage in any other strenuous physical activity that lasts for three or more hours you have a 1 in 50,000 chance of suffering a heart attack during the event or within the next 24 hours.

You might tend to think that long-term endurance athletes are in the best shape of all athletic classes but recent studies suggest otherwise. A study published in 2011 in the “European Heart Journal” found four significant heart issues associated with endurance competition and training:

1. Right ventricular function eliminated after races.

2. The decrease in function was greater after longer races.

3. Markers for heart injury, known as cardiac enzymes, increased.

4. One week after the race, MRI scans detected scar tissue in the heart muscle of 12 percent of the athletes.

Dysfunction in the right ventricle is alarming to doctors because diseases that affect that area of ​​the heart can cause electrical instability which increases the risk of sudden death. Even though athletes tend to have good short-term recovery chronic changes may last in many of them.

Exercise is still recommended and can reduce cardiovascular risk by a factor of three but something like marathon training can actually increase the cardiac risk by a factor of seven. Other intense cardio workouts can carry the same risk.

Interval training has been shown to produce the benefits of a more strenuous exercise regimen but in less time. Interval training consists of short bursts of intense activity followed by much slower, non-strenuous movements. The whole session only lasts about 20 minutes and is done for no more than three times per week. You can do other, less intense workouts on the other days but only three times per week for the interval training.

A good interval training session can be done on an elliptical machine, a recumbent bike, or even a treadmill. The idea is to do the intense activity for 30 seconds and then very slow for 90 seconds. Do this eight times with a cool down period at the end for a total of 20 minutes. That's it.

The bottom line is to continue to exercise but find a balance between the tortoise and the haure styles to live longer and healthier. Now, if I can only find a special distribution from the moderation rule for chocolate.

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Lose Weight Using an Exercise Stepper Machine

Exercise steppers or exercise stepper machines are great, low impact, types of workout equipment which really can help you to lose weight and improve your cardiovascular health and fitness. When you take regular exercise (at least 3 or 4 half hour sessions per week) your fitness levels increase, your resting heart rate is much lower (which causes less strain on your heart) and your stress levels can be seen to be much lower. These are just a few of the potential health and fitness benefits of working out and using an exercise stepper machine is a great way of exercising because it is low impact.

What does “low impact” mean? Low impact refer to the actual wear and tear that can occur to the joints and other moving parts of the body when exercise takes place. Walking, for instance, is considered to be a low impact form of exercise because the actual movements that are taking place are smooth and the body is not jolted with any sudden, fast or hard impact with any surfaces. Fast jogging, or running, on the other hand, are both considered to be quite high impact forms of exercise and so a certain amount of conditioning must take place or injuries can occur. Conditioning involved not over doing it and simply building up to more and more rigorous exercise. The secret is to just work up to running great distances as opposed to jumping in head first, being over-enthusiistic and potentially ending up with injuries which certainly hinder progress and delay goals.

So exercise stepper machines provide a low impact method of working out. This is great because those who are not used to exercising can pretty much start straight away (after being checked out by their doctor / GP of course). They are much less likely to experience ill effects of exercise such as muscle rips and tears like you can get when you are jogging or running.

As for losing weight, this will certainly happen as long as you burn more calories per day than you consume. It really is as simply as that. Stopping eating is not the answer and can be bad for your health because your body may be deprived of nutrients. You might even stop losing weight this way because your metabolism might slow down because your body might go into starvation mode. This occurs when your body does not know when it will receive more food (usually when people are skipping meals) and so the body starts to conserve the energy that it currently has and burns less calories.

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What Is the “Right” Amount of Cardio?

If there was ever a loaded question in the fitness world, this would be it. One of the reasons people ask this question is because cardio is work; sometimes very hard work. Also cardio can be tedious especially when at the gym plodding away on a machine while watching something on TV to take your mind off how little time has passed.

So before we answer the big questions we need to look at a few smaller questions.

What is Your Fitness Goal?

Are you looking to just get tone? Maybe you need to drop a few pounds? Or depending you are looking at shedding as much weight as possible. The bigger the goal, typically the more work you are going to need to put in over a longer period. A lot of standard scales are based on an “average-sized” person. If you are larger than you can expect to exercise a bit longer. A smaller person will need to exercise slightly less.

How Much Are You Eating?

Any extra calories taken in over what you burn each day naturally needs to then be burned before you get to deal with extra weight. Now this statement is not exactly correct from a purely scientific standpoint, but the general point stands. If you burn 2500 calories from daily activities and eat 3000 calories then you are going to need to burn more than 500 calories from doing cardio just to get past even.

The Basic Formula

To burn off 1 pound of fat in a week you need to burn off an extra 500 calories per day (3500 calories total) for an average-sized adult. While you may not be able to do cardio every day, your goal of 3,500 calories per week can be reached over 3 to 4 sessions. Ideally it has been deemed unhealthy to lose more than 1 to 2 pounds of fat per week (depending on current size) from exercise alone.

Higher intensity exercise burns more calories. But if your body is not ready for that then you can still burn the same calories over a longer period at a slower pace.

The Right Amount?

Now that you have more information, this is something you need to figure out for yourself based on your own personal goals. If you decide that you want to drop 10 pounds by summer then you can do the math to determine if if 1 pound or a half a pound per week is acceptable. Then it is a simple matter of jumping on the treadmill or exercise bike (or doing whatever type of exercise you like) and figuring out how much effort it will take to burn that number of calories per session. For those who are not in the gym, purchasing a device to help count steps (for walkers) or track distance and time (for runners and bikers) is vital to help accurately count calories burned.

But if being that specific is not a big deal you can consult general tables that show average calories burned during an activity over 30 minutes to 60 minutes.

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Approach Abs Holistically

Having abs depends upon your attitude and the level of your strength. Whether you want to develop rock hard abs, a flat belly or whatever your goal might be, you must be willing to exercise. The definition of exercise is, something done or performed as a means of practice or training. So in order to obtain abs fast you have to be willing to exercise at least three or four times per week. Once you decide that you want to build certain parts of your body, you must realize that it is a life time commitment and it requires discipline.

Since you have to realize that for your body to burn as much body fat as possible it has to be approached holistically, otherwise it may take more time for you to develop your abs or to burn body fat. There is no one answer to building your body, you can work out one area of ​​your body and still have that ugly flabby belly you've been trying so hard to get rid of. Hereforth other exercises are required to assist in achieving your goal easily and with quick results. You have to do exercises such as swimming, tennis / squash, cycling, jogging, basket ball, etc. Cardio exercises are essential when it comes to burning fat, not only that but you also lose a lot more calories too. Calories are by far the reason for storing body fat and obesity in America. After all, who would not want to leave a healthy life with all these diseases facing us in our daily lives?

Give yourself time and be realistic, do not move into advanced cardio exercise immediately, your body needs to get used to the gym process and adjust accordingly. You have to start with a bit of low intensity exercises and increase the pace gradually. You can start with walking, then jogging, sprinting, and then go back to walking again, and so on. You can do each session for about two minutes with 4 repetitions for each exercise since you are a beginner, the advanced cardio can go for up to more than twenty minutes per session.

You should learn methods that will work for you, focus on how to keep your body burning fat after the gym even when you are sleeping. Since it is a holistic approach, you will also notice that it is more like working out less while burning body fat much quicker. Do not let your attention be treated by the weight loss adverts running on the internet. You want perfect abs or to lose weight, then you need determination and dedication.

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