Good Benefits of Weight and Cardio Training

Regular exercise is one good way to maintain a fit and healthy body that you dream of. You can maintain the weight that you desire with regular physical activities. These exercises are also good for your health and can prevent a lot of diseases.

You can always do weight and cardio training to improve yourself. These exercises are mainly directed for you to have an ideal body weight and satisfactory cardiovascular functioning. Here are some benefits of weight and cardio training:


Regular exercise helps prevent fat deposition from excess fat and calories that you take in. You can prevent it by burning these fats and calories through increased metabolism due to exercise. You can do jogging, swimming and even weight lifting. Regular exercises can help you maintain a fit and sexy body.


Weight and cardio training will obviously give you a fit and sexy body and because of this you will have an enhanced self esteem and self confidence. You must know that exercises stimulate your brain to produce happy hormones and makes you more joyful. These exercises increase yourself satisfaction and morale.


Whenever you exercise your heart beats faster than normal. If this happens, your body will have an enhanced metabolic rate. It will make you more energetic. Also, it will be easier for you to lose weight because you will burn calories faster.


Cardio exercises improves the function of vital organs like your heart and lungs. This will lead to a healthier and and more fit body. Thus, you will be less vulnerable to diseases like diabetes, high blood pressure, obesity and heart diseases.

Weight and cardio training can do a lot of good things for your body. You can have a healthy and sexier body. Also, you can keep away from diseases that may cause you harm. You just need to be careful in choosing them to keep yourself safe.

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Aerobic Training For Fat Loss – 9 Types of Cardio Workouts

If your desire is to burn fat, cardio workout is a great way to start. Cardio training can also be called as aerobic training. Cardio exercise is one of the few ways to lose fat at the same time as you train. Another great thing about cardio is that it is good for both beginners and advanced people. If you do not know where to start, but you wish to lose fat, aerobic workout is something for you.

But what kind of training is aerobic? Here is a list of these different cardio types:

1. Outside running / jogging. This is the type of training I love. It lets you to take fresh oxygen, train stamina and burn fat. I like running because it gives me the possibility to relax. But some people do not like running because they say it can cause knee injury. Here is the solution to this: if you're young and if you are able to run on a soft surface like grass or bark, then run. If you do not have access to a soft surface, then you may choose to do cardio on an elliptical instead of jogging.

Walk. Walking is also an aerobic training. This is good for someone who is a beginner or an old person. Walking is natural and we do it every day. But it will not burn much fat. This is why you must upgrade your training when you feel you're ready.

3. Outside cycling. This is a way to burn fat as well. But remember to keep a steady tempo, to cycle all the time. If not, this training will become more like a recreation.

4. Elliptical / Crosstrainer. A good thing about this machine is that it helps you to avoid knee injury. Crosstraining became very popular last years. If you live in a town and can not run outside, then you can choose an elliptical.

5. Bicycle machine. They can be a little bit better than outside cycling because this type of training forces you to keep cycling. Many of them also have training programs so you can choose how hard you want to train.

6. Treadmill.

7. Stairclimber

8. Rowing machine. This machine involves your whole body and because of that, in the beginning they can make you tired quite quickly. But as you develop your stamina you're going to get used to this machine and you're going to love this exercise.

9. Cross country ski machine. It can be hard to use it in the beginning, because you must learn how to use it. But with time you're going to lose a lot of fat with help if this machine.

If you do not know how one of these machines look like, you can easily view them on Google images. I personally run and cycle outside. By doing that you can get fresh oxygen when you do your cardio. Fresh air is very important if you want to have sharp mind for the rest of the day. Choose that type of training that will suit you. If running sounds great to you, then run. If you prefer an elliptical, then use this one. Your type of training may also depend on environment around you. If you live in a big town and you do not have access to a forest or a place in nature to run, then you can choose a machine.

Your first action step: choose a cardio type that fits you and start training right now!

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Walking With Ankle Weights – Benefits and Tips

Walking to lose weight and burn fat is one of my favorite workouts. I love to feel the ground beneath my feet and, unlike running, when you walk, it's much easier to notice your surroundings and enjoy the scenery.

However, for some people the amount of calories that you burn when walking is not high enough. One of the ways in which you can increase it is to wear ankle weights while walking. In this article I want to touch upon some of the benefits of walking with ankle weights and some tips on how to use them properly.


1. One obvious benefits of walking with weights around your ankles is that it makes your walking a much tougher workout to do and one that will burn more calories and fat. Basically, you'll be able to burn more calories for the same number of minutes that you used to walk before.

2. Wearing weights also increases the muscular stimulation on your legs, so you're getting a better strength workout in addition to the cardiovascular element of walking. A double benefit.

3. Walking with ankle weights is great when you feel that you've reached a level of fitness that makes your current walking workouts seem easy and unchalling. Instead of increasing your walking time, just use the weights for extra difficulty.

Tips on how to use ankle weights

1. While walking with ankle weights has benefits, it is also something that needs to be done wisely. Do not use heavy weights. You do not need them. This is not a strength workout but a cardio one. You're not supposed to make it hard on yourself to actually walk. This is just for the little extra stimulation, nothing more.

2. If you feel any pain in your legs or shins you need to stop using these ankle weights for a while. Do not ever put too much stress on your legs.

3. When you do wear these weights, they need to be tight around your ankles. Do not let them be loose and interfere with your stride.

4. If you're looking for an even greater challenge, try walking with ankle weights at an incline. This will give you and even greater workout.

5. Check with your doctor before using ankle weights to make sure you do not have any joint issues that prevent you from using them.

Extra tip : ankle weights can also be used in a variety of lower body and abs exercises so if you already have them, make sure to use them for these types of exercises as well.

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3 Waist Trimming Aerobic Workouts

In this article I want to present you with 3 of the best waist trimming aerobic workouts I know. I hope these will help you to trim and tone your waistline and look and feel better. Do these often to achieve the best results possible.

The purpose of each of these aerobic workouts is to burn off as much body fat as possible. This will also eliminate some of the fat around your waistline and give you that toned look you're seeking.

Here are the 3 workouts:

1. Swimming – I love swimming as it's an excellent aerobic workout that also has a lot of strength elements thrown into it. It works your entire body and helps to tone and build lean muscle tissue as well as burn lots of calories. Swimming is also a low impact sport so it's a great waist trimming workout for you to do.

2. Kickboxing – I happen to love kickboxing classes and other martial arts courses (at least those where I do not get beat up too much). What I love about kickboxing is that this is the type of aerobic workout that will challenge your body even if you're already fit. You may run 6 miles each day but this strains your body in a totally different way and helps to burn lots of fat and reduce inches off your waist.

Kickboxing is also a social activity so you're actually motivated to workout harder until you reach the kind of body that you want most of all.

3. The third aerobic waist trimming exercise that I want you to do is running . The reason why I recommend running is that it's a high intensity workout that really pushes your body into faster fat burning. Try to run at different speeds on each workout and include an up hill running segment during your workout. It will create a more intensive experience for you.

One workout which I do not highly recommend is the elliptical machine. For the most part, this is a low intensity workout and although it does have merit (as it's lower on impact than running), it will not burn nearly as much calories as other aerobic workouts, so you want to get as fast as results with it as you may achieve with other options.

Also, remember that without following a healthy diet, you will not be able to trim your waist regardless of how much you workout.

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Is Swimming Good For Abs?

One of the main decisions that you need to make in order to get flat abs is to choose the cardio workout (or workouts) that you will focus your time and energy on in order to burn off belly fat and flatten your stomach. In this article, I want to focus on swimming and answer the important question: is swimming good for abs or should you spend your time on other workouts?

I believe that swimming is one of the best cardio workouts you can do to get lean, regardless of which body part you're most desperate to tone. This is true for abs as well since whatever body fat you burn, so will the amount of fat on your abs decrease.

There are a number of reasons why swimming is a good workout to get flat abs and to tone your entire body:

1. Swimming is a low impact sport – You do not suffer from impact from the ground as you do with running, playing ball, or taking aerobic classes. This can help to prevent various nasty injuries that are all too common with many other cardio workouts.

2. Swimming is not only a cardio workout, it's also a strength workouts. You're pushing yourself through the water, fighting against the resistance that the water creates.This means that you're getting a double benefit from your workout, you burn calories and build muscle at the same time.

3. Swimming is a workout that involves practically every muscle group in your body, from your feet, through your abs, to your arms, chest, and shoulders. You're working out your entire body when you swim. This makes it a much more effective fat burning workout than most people would assume.

Swimming is very good for abs as long as you take it seriously and reall workout. A lot of people just spend their time splashing around in the water, treating it as a social event and opportunity to meet other people than a real workout.

To make sure that your workouts count you have to treat swimming as a sport, not anything else. Set yourself goals for your workouts, challenge yourself to more and more intense swimsuits, increase the amount of laps that you do, anything that gets you to make more of an effort in your pool time.

Swim hard and you will see fat burning results all over your body including your abs.

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The Number 1 Cardio

How many times have we seen or known people who are constantly going to the gym and running miles and miles for hours and hours yet still, year after year seem to look and appear the same physically, with the same problems?

So many people think that long, boring cardio is the way to go. Really there are so many other, better options. One of these, and frankly, maybe the best of them, is the sprint. The sprint is in many ways the most effective fat loss and muscle-building workout out there.

Just looking at the Olympic athletes is proof to this. Looking at the marathoners, you are stuck by their skinniness bordering on emaciation. On the other hand, if you look at the sprinters, for example the famous world record holder Usain Bolt, you see a physical specimen with a completely symmetrical body and no fat to be found. He is also exploding with rippling muscles; a striking difference from the emaciated jogger.

This type of cardio training is also extremely time saving. As opposed to jogging on a treadmill for an hour, you could do five sixty-yard sprints, taking breaks in between course, and burn fat while also building muscle. The short bursts of energy you are exercising in these sprints followed by the short resting periods will facilitate muscle growth.

Additionally, because you will be exerting yourself to the max on each sprint, each of these high intensity sprints will provide the most bang for your buck, and you will definitely feel it when it is over. As opposed to a short relaxing jog with a magazine on a treadmill, here you will be working your body with short bursts of max energy on the sprints.

There are also a number of ways to increase the difficulty by adding in some variables. It is possible to mix in some bodyweight exercises like squats or pushups in between sprints for some added difficulty. Additionally, it is possible to utilize this form of cardio on a treadmill also. An example of a sprint treadmill workout would look something like this:

  • Start out with a four-minute warmup on a low speed
  • Increase the speed to eight mph, or whatever is intense for you, for one minute
  • Decrease the speed to four mph for a minute an a half
  • Increase again etc …
  • Repeat this four times.

By the end, you will be burnt out yet feeling a great sense of accomplishment. By the end of a sprint workout, I guarantee you will be wiped, possible dripping with sweat. It will feel like you have actually done something to challenge your body and muscles, though it did not take hours.

So try it and see the dramatic upgrades in your body that you have been waiting for.

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Best Swimming Workouts For Abs – Swimming Tips and Styles

Doing swimming workouts to get flat abs looks a bit strange. Are not you invited to do sit-ups or crunches to get flat abs?

The truth is that swimming is an excellent way to burn belly fat and finally see the abdominal muscles beneath. Excess belly fat is actually what's stopping you from having well defined, flat abs. Burn this excess fl off off and you will have great abs.

This is all very well and true, and we've established that swimming can indeed help. However, not all swimming workouts are created equal. To get the very best results, you need to make sure you actually swim in the best way possible for you to shed belly fat in the fastest way possible.

So, what are the best swimming workouts for abs? How do you do them?

There are a number of tips and techniques you need to keep in mind:

1. Intensity is key – Without you really push yourself hard in the pool, you will not get decent results. You will just be passing the time away in the pool. You may have fun, but your body will not be attracting any kind of attention around the pool any time soon.

2. Interval swimming – Interval training is a high effective form of cardio exercise with running, cycling, and other workouts. Swimming is no exception. What interval training means is that you change the pace of your workout every few moments. For instance, you swim very fast for a minute, then slow things down to a medium pace for 3-4 minutes. Then, you push yourself hard again, so on and so forth.

What interval training does is allow you to explore workoutaces in which your body is training against its limits, train your body in various intensities, and burn more calories in a shorter time.

3. Your swimming style is also important. Free style gives you the best ability to really push yourself into fast swimming. The breast stroke works your upper body very effectively. These are my two favorite swimming workout styles and I believe they can help you get awesome fat burning results.

4. Above all, you need to take swimming seriously. Treat it as a real workout, not a social activity. You're not there to splash around in the pool. You're there to workout hard. Do that, and the other tips I've outlined, and you will achieve better results with your swimming workouts.

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Swimming Workouts For Abs – Does Swimming Burn Belly Fat?

Doing swimming workouts is an excellent way to stay in shape and burn some calories, but is this really an effective way to burn belly fat? Are swimming workouts good for your abs?

As swimming is a cardio workout that does get your heart pumping, your muscles training, and your body moving, it does burn calories and body fat. It does not target belly fat specifically, no, but it does help to reduce fat from all over your body, your stomach included.

If you're going to be swimming a lot and your goal is to lose lots of belly fat and get flat abs, you will need to keep in mind that swimming is not a recreation or just a fun filled activity any more. You're going to have to get serious about it if you want to see the best fat burning results from it.

I recommend that you set some preliminary and long term goals for what you wish to achieve with swimming.

As the levels of your belly fat and muscle tone depend on more than just your workouts (other factors include your diet, sleep habits, lifestyle, and so on), I want you to set goals of laps and speeds to determine how well you ' re progressing in the pool.

The purpose of setting goals is not to become the next Michael Phelps but to give you something measurable to strive for, to work hard to achieve. If you're determined to be able to complete 50 laps in 6 months, you will put in a lot more effort in the pool to achieve this. This will make you workout harder will also be good for your abs.

Swimming is an excellent way to burn belly fat because it involves a few elements that all contribute to rapid calorie and fat burning:

1. Swimming is an excellent, fat burning cardio workout. It burns fat all on its own.

2. Swimming workouts are also strength workouts. You're actually building muscle tissue and getting a cardio workout at the same time.

3. You're working your entire body while in the pool and burning more calories as a result.

As you can see, working out in the pool can be a very good way for you to lose some body fat, get in shape, and improve your physical fitness level. I urge you to take this sport seriously and you will get the best results.

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3 Aerobic Workouts to Lose Belly Fat Fast

One of the best ways to burn belly fat fast is with intensive and challenging aerobic exercises. You can quickly burn off calories if you're ready to make a real effort with these workouts. However, you do need to make some decisions as to which workouts you're going to be spending your time on. Your choice of workout will greatly influence the number of calories and amount of fat you burn on each workout.

Here are 3 good aerobic exercises to lose belly fat with. Do these on a regular basis and you will see results:

1. Kickboxing – While you may not be familiar with this workout I urge you to kepp an open mind and try this workout a few times. Even if you're used to running or cycling or any other traditional cardio workout, you'll find that kickboxing challenges your body in a whole different way. The type of movements in kickboxing and the tempo of this kind of workout will help you achieve a whole new level of fitness and lose lots of belly fat in the process. In addition, many of the moves you do in a kickboxing class actually work the abs far better than do many other aerobic workouts, so you are getting an additional benefit out of this exercise.

2. Running – There's little surprise that running is an excellent aerobic workout to burn belly fat. Running brings into the motion practically every muscle group in your body and burns a lot of calories. In addition, running, especially at high speeds, also works the abdominal muscles. If you're looking for a way to get hard abs, try to do some sprinting. When you sprint, your abs are contracting like crazy, giving you a double benefit for your time and effort.

3. Aerobic step classes – I'm a big fat of aerobic classes and I wish more people (especially men) did them regularly. What I love about step classes is that they involve complex movements with some strength elements and I feel that they really push the body to a real effort. I never did an aerobic class in which I did not end up sweating profusely and trying to catch my breath.

All of these 3 aerobic workouts burn lots of belly fat in particular and body fat in general. None, however, will prove any useful unless you also maintain a healthy diet plan. Make sure to workout hard and to eat right for optimal results.

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Selecting a Gym For Your Fat Burning Workouts

To be successful with fat loss and weight loss the way you workout is important. Many would be dieters know that they need to get a certain amount of exercise and they also know that they need to strengthen their muscles, but many discount how important it is to find a place to workout where they are comfortable and that is conducive to their lifestyle so they will keep coming back.

Be sure to check out and visit a number of gyms for your fat burning project. Remember that what works for one person may not work for you. If you have never loved to a gym or you have owned and just never gone then you probably do not have an exercise style. If that describes you then it is probably better to choose a gym that has a lot of options. You can vary your fat burning routines if your gym offers you a lot of options. Since your body adjusts to whatever exercise you do, changing up your fat burning routine helps your body burn fat. For that reason, choose a gym with plenty of equipment and choices.

That said, you also want to pick a gym that has modern equipment, and that has enough of it to accommodate all of the people that go there. You want to be able to work out when you have a chance, so be sure that you pick one that has hours that correspond to your needs. Be sure that you are getting as much out of your gym as you can.

Also, one of the largest factors in how successful you are at working out is your attitude, so be sure that you pick a gym that caters to a positive attitude and one that makes you feel good about yourself. You'll be much more likely to use it and there before more more likely to be successful. Gyms come in all shapes and sizes (and price ranges), so you should be able to find a great one in your area.

Burning Fat with Aerobic Classes

One of the benefits of your gym membership is aerobics classes.

If you have ever wanted to be healthy, you probably already know that aerobics can be the way to go. You'll find that you are able to stay trimmer, and you are also able to have more endurance and be able to do other types of exercises. One of the best ways to get into aerobics and to make it something that you can do full time is to take aerobics classes.

In a class you will be taught how to do the basic fat burning moves that you need to for your fat loss. You can also learn new moves which you never would have considered yourself. Most instructors will tutor you in basic terminology and show you exactly how you should be lifting the weight or performing the exercise. With the music and camaraderie of the other students you may not even consider this hard work at all!

You have probably heard the trick of putting your workout on a calendar to encourage you to actually do it. Well attending a class accomplishes the same thing. Often you will find that just by having the class on your calendar is the push you need to get to the gym rather than putting it off until later. This could be great for you if you have lacking motivation in the past to stick to your fat burning routine. Once you attend the class a few times you get to know the regular attendees and you are more likely to continue to attend.

While at the gym, make the best use of your time with these fat burning exercises .

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Walking, How to Begin a Program to Improve Your Health and Lose Weight

We all hear everyday from doctors and health and fitness professionals that we must walk every day. Some say twenty minutes three times a week. They tell us that when we do this we will feel better, eat, think and work better as well. However, when we talk with people who have tried a walking program, many of them tell us they either tried it and it did not work or they wanted to do it and did not know how.

Many years ago when our children were only from 6 to 11 years of age, we lived on a rural property. Our roadway was gravel. We did not have any street lights. The houses were a quarter mile apart and hundreds of feet off the highway. There was almost no traffic. In plain English, our area was in total darkness after the sun went down.

I had quit smoking after smoking for twenty years. The last thing I wanted to do was to start up again. I worked all day and did not arrive home until six pm from work. In the fall that means I arrived home after dark. So after supper one night we took flashlights and headed out for a walk. Our driveway was 800 feet from the road. Everything was pitch dark. At first we needed the flashlights. Soon we could see better and turned them off.

We walked along that dark road to our neighbors driveway and turned and came home. The girls were so excited that they had me drive back and measure how many miles we walked. Turned out it was exactly one mile return.

The next night we set out the same. This time we all agreed to go to the next driveway and after that for the next week we stretched it out until by the end of the first week we were walking five miles return. What a wonderful feeling we all had. We tried playing games as we walked. We played what we called the math game, 5 + 9 + 4-6 =? And the girls were soon able to do complicated math in their heads. By the way, today they are all in managerial positions and credit those early games we played. We challenged the girls to learn the stars and constellations as they shade brilliantly in the darkness of the country side and we made a game of that.

Since then we have enjoyed walking every day. It has kept us healthy and in good condition for seventy five years and counting. Give it a try.

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Benefits of Walking – Four Ways Your Body Will Work Better

Many people try every tactic they might think of to get out of a walking program to lose weight and improve their overall health. They try dieting and get on the up and down routine, lose a pound here and gain a pound there. They join a gym but after a few days they get bored, miss a day once in awhile and ever drop out. A couple we know paid over $ 5,000. For a weight loss program complete with weekly doses of some kind of pills. They lost a few pounds and then owed out only to regain the weight again and brave up.

Whatever it is there is something that some people are afraid of when you explain the benefits of walking for the good of their general health.

  • Sleep better. Everyone needs eight hours of sleep each night. If you walk for forty five minutes before you go to bed you will sleep like a baby. Try it.
  • Bodily functions. As soon as you begin your walking program everything works. Your internal organs will be jiggled around as you walk and every little thing in your body will begin to loosen up and work better. Regularity will take over and you will gain a good feeling all over.
  • Look better. Once you start a regular daily walking routine, in no time at all you will begin to look better. You will stand up straighter, walk quicker, feel better, eat better, think better and sleep better. Now that everything begins to feel better it will cause you to look better over all.
  • Healthy skin. Your skin is the largest organ in your body. It reflects your health either good or bad. Usually it will turn pale if you are feeling sick, yellow when you contract jaundice, redden when you blush. Once you begin a good walking program and everything begins to work better internationally, your skin will take on that glow that spells good health. Small blemishes will clear up and everyone will comment on your new look.

Yes, there is nothing better for you than a good one hour walk every day. Give it a try.

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Walking the Dog – A Great Motivator to a Healthy Body

Have you noticed the extra little bulges popping up here and there on your body? Do they worry you a little? Does your scale groan when you step on it?

That is natures way of letting you know that your health is not quite what it should be. Gentle little hints. It is amazing how we stop looking at our bodies in the mirror once the weight goes on.

This is where the dog comes in. The wonderful thing about a dog is that they never tell you about your weight problem. They just simply love you, heavy or not. You, and the food control, are all matters to them.

Dogs only do a couple of things. They eat, and sleep. They love to run outside but as most responsible dog owners know, when you live in a city you must have your dog on a leash. So this is where they will save you from those little lumps of unwanted fat.

Take your dog for a good long walk. Every day or night or morning. It does not matter when. What matters that your do it. So now you are helping to get your dog into good condition and it is helping you do the same. Amazing is it not. No wonder they call dogs mans best friend.

One of the great benefits of taking it for a walk is the bond you create. The dog will respond to you. They learn to keep their attention on you if you have the treats. They will avoid other dogs if they know they will get a little treat. Mention treat to our little dog and she goes into high alert. Nothing else matters or gets her attention.

Dogs also need to spread their scent around their territory and empty their bladders quite frequently. This means you take it out first thing in the morning and last thing at night as well as once or twice a day. A good habit is to take her for a stroll around the neighborhood at least morning and night.

From this you can learn that a dog in your home is a great asset. You will be gratified as to how the extra pounds will drop off, all because your wonderful new friend who thinks there is none better that you.

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Fitness Walking – Two Different Types to Get You in Top Condition

Walking is really the best exercise you can do for your body. Almost every doctor on earth will testify to that assumption. Walking helps all of your insides, and your skin to feel better, look better and work better. Walking for one hour a day will pay you benefits that will last a lifetime. And that lifetime will be a lot longer because you walked.

So you have set out to change your diet and get into an exercise program and you settled upon walking. But what kind of walking is good for you.

There are three basic ways to walk.

  • Everyday walking. This is the basic. You can start out walking trying to walk three miles an hour or a mile in twenty minutes. Take the car and measure the distance from your starting point to the halfway point. Do not kid yourself. If you want to walk a few blocks and return, go halfway with the car. If you walk in a circle go so many blocks ahead, make a right and two more rights and you are home. It is important to get the distance right so that you can then work on your speed. Set a goal for your time. A good healthy pace is four miles an hour or a mile in fifteen minutes.
  • Speed ​​walking or power walking. This is for those who want to really get into condition. It is amazing just how fast speed walkers walk. Speed ​​walkers train for hours so unless you are really into this type of walking, stick with every day walking.
  • Heavy hands. This is a term used from a book I read once. The idea is to carry a couple of weights, one each hand, and swing your arms up high over your head while you walk. I did this for awhile. We lived alongside of a nice creek in the countryside. I simply used a couple of rocks weighing about two pounds each. I worked my way up so that I could lift them over my head and then have them click together behind by back each step as I walked swiftly. It takes a couple of weeks to get the muscles in shape to do the full routine. The problem is that the weight comes off so fast it may scare the people who know you. I walked swiftly up and down the hills for about two miles each day doing this. My wife saw me lose so much weight she asked me to stop. I did not need to lose weight anyway so I stopped. It sure strengthened the arms though. I skied cross country faster than ever after that.

So there you have it. You can find a Heavy Hands book on line.

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The Highest Calorie Burning Exercise

When we think about cardio, we tend to associate it with running, and swimming and biking. Those are the prototypical “cardio” workouts so it makes sense that people would think that.

The fact though, is that cardio is really anything that elevates your heart rate and makes you break a sweat. Really, any intense form of weight lifting can be categorized as cardio as well as those obvious ones. These types of workouts really burn the most fat while also building lean muscle (which increases your metabolic rate, allowing you to burn fat easier).

Now there are of course people who will challenge this and ask WHAT? How so? Here, I will give you an example of one of the most effective exercises that most people have never even heard of. This is the Kettlebell snatch or dumbbell snatch (if you do not have kettlebells available).

Possibly one of the most intense and difficult, yet rewarding exercises in the world of fitness, this exercise utilizes virtually every major muscle in your body. The kettlebell or dumbbell snatch is also one of the highest calorie burning exercises known to man (in addition to the clean and press, or squat and press).

The reason it is so difficult is because the technique is extremely important. The snatch is similar to a clean and press except that you are going to bring the weight from the floor to straight overhead in one motion. Basically you are taking the weight and squatting down and thrusting the weight upward and randomly using the momentum to shoot your arm straight overhead. It works your leg muscles, your arms , your shoulders, your back muscles, your core – virtually every major muscle in the body!

This exercise is also a monster fat burner. It is even more effective than running or swimming! While swimming burns around 13.6 calories a minute and running burns around 19 calories a minute, the kettlebell snatch effectively burns TWENTY calories per minute! This is awful. Try adding this crazy calorie burning exercise to your workout routines and you will probably see a leaner, more chiseled body emerging as the weeks go on!

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