New Developments: Aerobic Exercises Could Make It Easier to Store Fat

There have been new developments and studies that create some controversies through the health, diet, and exercise world. Studies have concluded that if you do exercises in what is called your “fat burning zone” you could significantly decrease the amount of fat that your body would naturally burn through the entire day. Recent studies as shown in the Journal of Applied Physiology had those interested to complete an hour of cycling at a little more than half of their aerobic capacity. Studies showed that the balance of fat over a 24 hour period had seriously shown more positively on the day that they completed the exercises as compared to the days in which they did not.

There are lots of fitness trainers who will tell you that aerobic exercises can actually make you fatter than not exercising at all. Theories conclude that your body reacts to exercise based on its fuel type. For instance when doing high intensity exercises such as sprinting or lifting weights a person's fuel is primarily going to be carbohydrates. The body will react to this exercise that relationships on carbs which then makes it simpler for your body to increase your insulin sensitivity by replacing the carbs as well as increasing the ability to store carbohydrates.

When you complete low intensity aerobic exercises such as taking a walk or even washing your dishes your primary fuel of choice is fat. This is where most trainers and fitness experts believe that using fat as the primary fuel while working out can actually signal your body to increase its ability to store fat, and there are studies that can back this such as the one found in the Journal of Applied Physiology. While your body may feel much weaker and smaller after having completed a resistance workout, it is actually doing the opposite. This means that your body is prepping for the next time that it becomes stressed.

There has been a lot of research conducted in publications such as the International Journal of Sports Nutrition which will show that when athletes complete resistance training it will begin to shift their body to beginning burning more fat for up to one day after the workout has been completed which is far different from aerobics. This would go to show that resistance training is ideal. Your body fat naturally becomes regulated by a hormone known as insulin which means that the intestinal exercises that rely on carbs such as resistance training can help you burn fat the entire day with ease. Resistance training can reduce your insulin levels and help to improve your metabolism for carbohydrates.

Before attempting any type of workout plan you should always talk with a medical professional first. You want to be given the clean bill of health so that you do not run the risk of worsening your health. You should also be sure to ask questions about aerobic exercises and how they might benefit or hinder your health in the long run. With any luck, your doctor will put you on a path that will have you looking and feeling great every single day.

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Aerobics and Fat Loss

Starting an aerobics program has many benefits, one of which is that an aerobics program can help you burn fat in ways that are easier on your body, and usually more permanent, than dieting. One of the reasons it's very simple to burn fat using aerobics as exercise is that there are many ways for you to train your body to do the work involved in this sort of training. This helps you to get the most out of the training program that you are doing. For those who need to work on their cardiovascular health, aerobics can be a good way to begin. However, always consult your doctor before starting any exercise program.

The human heart beats approximately 60-80 times per minute at rest, and with every beat sends a volume of blood, along with oxygen and many other life-sustaining nutrients, circulating through your body.

Oxygen consumption and muscles

Oxygen is key because, once inside the muscle, it's used to burn fat and carbohydrates for fuel to keep our engines running. When your muscles consume oxygen efficiently, the more fuel you will burn. The more fuel you can burn, the more fit you can become. And the more fit you become, the longer you can exercise. As you bring new blood and oxygen into all of your body systems, you are going to find that you are giving yourself the best chance to really get rid of all that unwanted fat. Working hard to burn fat is something that you can finally take control of when you are doing aerobics on a regular basis.

All of the body's systems work hard to maintain body functions at a normal rate, and as you work harder your heart will have to work harder in order supply your muscles with more blood, and, that, more oxygen. A hard working heart naturally means your lungs work harder in order to provide your heart with the oxygen that it needs to keep pumping. The circulating of the blood also carries much needed nutrients to the body's organs.

All of these factors are going to work in tandem to create a situation in which you are getting the most out of your own work out. When all of these systems are working together, you'll find that you are much stronger than you thought you would be. Additionally, because your body is working harder you will notice that you are burning more and more fat since your body needs to burn more in order to keep moving and operate at a higher level. Luckily for you, this energy is in the stored pockets of fat that you have in your body. All of these things are going to happen quickly, and you will find that you are much better off the more you start to work out using aerobics more often.

For a good aerobic work-out, watch this video: http://www.youtube.com/watch?v=dILstcZ78nc

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Getting Cheap Treadmills For Sale

A treadmill is sometimes the most effective home cardio exercise equipment that you can get. A brand new machine, suitable for light exercise, may cost you up to $ 1,000. However, you should not be discouraged from looking for a used machine that you can afford. Simply look for cheap treadmills for sale, and you can enjoy your daily workout from the comfort of your home. Here is a guideline that you can use to select a treadmill for your home-use.

Ensure that the machine is in good working order

A used treadmill will have been subjected to some degree of wear and tear. Make sure you have a machine in good working order by:

• Inspecting the motor of the treadmill – The motor is the heart of the machine, and you need to make sure that it will give you service for a reasonable length of time, before it needs any major repairs. Give the machine a test-run, and listen carefully to the sounds emanating from the motor. A motor should run smoothly, with no screeching noises. If any untoward sounds are coming from the machine, then you should not buy it.

• Inspect the belt of the treadmill – This is the running surface on which you will perform your exercises. You need to make sure that it will not break when you are in the middle of an exercise. Make sure that it is wide enough to accommodate your size. It should also have a stride length that will accord you comfort when you are exercising at a running pace.

• Ask about the weight limit – Treadmills are graded for particular weights. There are those that can not support heavy weights and will break down quickly if the limit is exceeded.

• Consider the incline of the treadmill – A treadmill that has an adjustable incline, will allow you to vary the exercises that you perform, for better results.

Where to get cheap treadmills for sale

The best place to begin your search for such a treadmill is the Internet. Most people use online auction sites to sell products that they have already used. Visit exercise equipment suppliers and distributors, and see if they have any clearance sales of this equipment. Your local gymnasium may also be selling some of their old equipment, though you should be careful, since this equipment will have been subjected to more use, than that sold by individual owners.

Warranty and repair issues

When you are buying cheap treadmills for sale, you can expect them to have a shorter useful life, compared to a brand new model. If you are buying the machine from a gym, or hotel, you can expect it to have a greater share of wear and tear, as opposed to that used for private home use. Ask about any warranty, or repair arrangement that you can get from the seller. If you are buying the machine from your local dealership, they should automatically issue a warranty against fair-use damage. Treadmills are expensive to repair, so ask for a warranty lest you end up paying more than you would have, if you had bought a brand new machine.

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Fun Aerobics For Seniors

The best way to reach heart and lung fitness is to do aerobic activity. Aerobic activity is exercise that causes your heart and lungs to circulate more blood and oxygen through out your body. The best methods for achieving heart and lung (cardiovascular) health is to use the largest muscles in your body which is your legs. This kind of activity not only strengthens your heart, but strengthens your leg muscles as well.

Swimming, dancing, walking, and bicycling are all excellent aerobic activities.Everyone of them uses your leg muscles and causes your heart and lungs to circulate blood and oxygen and gives you a great cardio workout. Each activity mentioned above allows you to go at your own pace and stop when you are overly tired. Of course, a little tiredness is a good thing. It means you are working your body a little more than usual and that is very beneficial to your health.

Doctors always tell people who are out of shape or people who have not exercised for a while to go slow at first and build up gradually to doing more. Do not go out and exercise as hard as you can. That is dangerous and will only result in fatigue and soreness. Always increase the difficulty of your activity gradually. Building strength is generally the safe way to exercise.

It is a good idea to vary your exercises so that you do not get bored. After all, you want to look forward to exercising. A new, fun way to get aerobic exercise is by electric bike or e-bikes as they are sometimes called. You can buy an electric bike motor kit for your regular bicycle and have it installed or do it yourself. It is installed in about two hours. It comes with a battery that you charge in your household electrical socket and it can go five-twenty miles on a charge depending on the type battery you get. Some e-bikes come on automatically when they sense you are pedaling harder and others let you flip a switch. The speed is from ten to thirty mph.

You can get everything you need to build an e-bike in one box. It is much, much cheaper than buying an electric bicycle. You can save hundreds of dollars by buying an electric bike motor kit and installing it yourself, or having the kit installed by a bike mechanic. A bike mechanic should be able to install the kit in about two hours. You can do fun aerobics for seniors without spending a fortune.

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Interval Training – Its Benefits and How To Make An Interval Workout

As soon as you mention cardio training, most people imagine jogging away on a treadmill for half an hour or so, yet what they fail to realize is that there are far more effective ways of burning calories. This article does not set out to criticize continuous cardio training- long bouts of sustained exercise (eg jogging, swimming and cycling) will help you burn off a lot of calories, particularly if you exercise in the morning before you have ateen breakfast. That being said, there are some problems with continuous exercise- firstly it takes a long time, and most people do not have half an hour to an hour free every day. Secondly it is very dull! Anyone who has spent half an hour on a treadmill will know exactly what I am talking about.

Interval Training

Instead of exercising at a low intensity for a long period, interval training involves high intensity exercise, but with rest periods to help your body recover. There are some real advantages to this method:

Time- Because you are exercising at a high intensity, you can burn calories more quickly than on a long steady run- there interval sessions are usually much shorter (around 15-20 minutes) than continuous training.

Metabolism- while both continuous and interval training will help you burn lots of calories when exercising, high intensity sessions will do more to raise your metabolism after you have finished exercising- this means you will be burning extra calories even hours after you have finished working out .

Cardiovascular system- long slow jogs do very little to train your cardiovascular system- your heart can quite happily tick away at just a few beats over its normal rate. However a high intensity interval session will really elevate your heart rate and in the long term this will let you exercise harder for longer- as well as losing weight you will be much fitter.

Creating an Interval Training Workout

The most basic type of interval training has three variables- exercise time, recovery time and number of repetitions and all three variables are fixed throughout the workout. For example two of my favorite sessions are 10 reps of one minute running, with a minute recovery in between each rep and 8 reps of 2 minutes running with 90 seconds recovery in between each rep. Try one of these routines out for yourself, and you can make it harder or easier by adjusting any one of these 3 variables.

Pyramid Interval Training

Another great type of interval training is called pyramid interval training- the main difference being that the exercise times are not fixed, but instead increase towards the middle of the workout, and then start decreasing towards the end.

A good example is:

1. 60 seconds running, 90 seconds rest

2. 90 seconds running, 90 seconds rest

3. 120 seconds running, 90 seconds rest

4. 180 seconds running, 90 seconds rest

5. 120 seconds running, 90 seconds rest

6. 90 seconds running, 90 seconds rest

7. 60 seconds running.

As you can see, repetition number 4 is the longest and also the toughest. This pyramid system actually works very well- by the middle of the workout your muscles are warm and you are exercising pretty efficiently. Also once you have gotten to the middle, you have crossed a key psychological barrier- every rep gets easier, so you are less likely to quit on your cardio workout .

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Early Morning Exercise – 3 Tips to Start Exercising in the Morning With Ease

Whether you're exercising to lose weight or to boost fitness level, the early workout routine is the way to go. A morning workout is the ideal training strategy for boosting metabolism levels and staying charged up-mentally and physically- for the rest of the day. Not only that, over 90 percent of people who work out consistently exercise first thing in the morning. That's why the odds of achieving your fitness goals are one your side when starting out the day with a workout.

As a result, if you're looking to get the most out of your morning workouts, here are a few practical tips that can help.

Get the Perfect Sleep

When it comes to feeling energized and ready for the morning workout, sleeping right is the first step. Good quality sleep is vital as the training itself. If you're well rested after a night's sleep, your body will perform better both during the exercise and through the day. On the other hand, bad sleep can spell disaster on your fitness and overall productivity and wellbeing levels.

As a result, make sure to get plenty of sleep during the night. To do that, you need to take conscious control over your sleep schedule. The best way to do so is to readjust you inner clock by setting up a sleep rhythm where you get to go to bed and wake up at the same time everyday-even on Sunday. The 11.30 to 7.00 seems to be the most suitable sleep schedule. Nonetheless, no suit fits all. You need to find what works best for you and stick with it. However, the more hours you log in before midnight, the better and high quality sleep you're going to get.

Get Ready the Night Before

Nothing kills efficiency and productivity and causes mind-numbness more than being in reactive mode. Opting for this way of behaving is a sure way of suffering from confusion, bewilderment and lack of motivation. Instead, opt for the better approach of planning ahead your actions and watching from far as everything folds down to your liking.

As a result, make sure to lay out your training clothes, running shoes or any other gear you mind vital in the clear before you go to bed at night. Doing so will boost your motivation and help you log in more time on the workout. Furthermore, doing so will take much of the guess work out of the training, so leave you with enough mental space to focus on the exercise itself.

Start the Morning with Water

Dehydration can spell disaster on your training program. And the chances of suffering from it in the early morning-especially after 7 or 8 hours of sleep-are high. Exercising on a dehydrated body causes discomforts, muscle cramping and spikier heart rates, thus leading to dizziness, lightheadedness, and premature fatigue. In fact, severe dehydration leads to serious health troubles, even death.

As a result, make sure to get plenty of water first thing in the morning. Shoot for at least 2 glasses of water as soon you wake up and always keep a water bottle near the bed. In addition, keep your body well hydrated throughout the workout, and immediately refill your fluid tanks afterwards.

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Losing Weight With Cardio Training – How to Eat Properly When Doing Cardio to Lose Weight

When it comes to doing cardio for weight loss, proper nutrition is as important as the training itself. If you're trying to lose weight, your cardio routine is just one piece of the puzzle, you need to back your training program with the proper diet. And here is why: In order to lose weight, you need to burn off more calories than you put in. That's it. And it's no secret. This is what is known as the energy deficiency in the fitness circles.

Neverheless, if you fail to properly address your nutritional needs-especially when doing cardio on a regular basis, then you will not get far down the road. Starving yourself will not help you lose weight. But enough the opposite, you'll only invite fatigue, loss of motivation and a myriad of health problems.

As a result, here's how to synchronize your diet and cardio training in the healthiest and most profitable way possible, while making the most of your workout sessions.

Do not Shock Your System

During the early stages of training, you may be overexcited about your new weight loss resolution, so you decide to stop eating and train for more hoping to see instant results. But that's no excuse to take on more than your body can handle. Opting for this approach does quite the opposite. Your body perceives the sudden change as a state of famine and slows down the metabolism, so you'll be burning off less calories per minute than you used to. As a result, you're not going to see the scale going down any further, you'll just add to the frustration.

Therefore, preventing the starvation response is critical for weight loss. The best eating guideline for preventing this condition is opting for 4-5 small meals per day. When doing so, you'll constantly resetting your metabolism levels, so burning calories at a higher level. In addition, eating every 3 to 4 hours will keep your energy tanks full and well refurbished for your next cardio workout, so you'll have better performance and enjoy the training.

Cultivate Good Eating Habits

Cultivating good eating habits is the way to go if you want to stay slim for the long term. These eating principles are universal. And everyone should abide by them, active or not. For starters, choose fresh, nutrient-rich food instead of junk food. Make sure to throw a healthy mix of vegetables, fruits and lean protein into your diet-especially when doing cardio training. Eat 2-3 hours before the training session, and immediately afterwards to replenish your energy tanks.

In addition, make sure your body well hydrated through the day. Drink plenty of water both before and after your cardio sessions. Otherwise, you'll suffer from dehydration which can lead to a myriad of health problems.

Nonetheless, this is not a call to perfectionism. Perfectionism is the way to losers' land. You need to take your weight loss diet with a grain of salt and give permission to yourself to go off track. Break the rules once in awhile. Go ahead and that slice of pizza or soda drink, just do not go overboard. Schedule your eating rants once a week as a prize for your hard efforts.

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Running for the Obese – How to Take Your First Steps As an Overweight Person

Jumping from being a sedentary overweight person to being a runner is a big leap. Being a true runner requires commitment, motivation and some hard work. and it's worth it. Running has many benefits. First of all, if you've been struggling with your weight, running can help you shed those pounds in no-time. Not only that, it will also boost your fitness level, reduces stress levels and the risk of cardiovascular diseases. And so on.

Therefore, if you're an overweight person and want a sensible way to start running, then keep on reading and learn how to start the right way.

How to Go From Being Sedentary to Running With Ease

The most important thing you need to do as a beginner overweight runner is to start slowly and build the intensity up gradually. Most beginners do not get through the 2nd week of training for mainly one reason: Doing too much too soon. This is the recipe for disaster. When it comes to learning any new skill, the right practice and adaptation phase are mandatory. Otherwise, you'll be just setting yourself for failure and setback.

The healthiest way is start running is to opt for the Walk-Run-Walk (WRW) program. This simple method can help you ease into the sport of running without suffering its shortcomings. Not only that, the WRW method can help you lose weight, boost your confidence level, and it's actually a very enjoyable way of training.

Each training session should take about 25 or 30 minutes, three to four times a week. That's the same amount of moderate exercise recommended by countless fitness and health studies.

Here is a step by step beginner program:

Week No. 1 : During your 1st week, there is no need to run. You only need to walk. These builds up the habits of exercising and prepares you, mentally and physically for the future workouts.

Week No. 2 : Start with a 5-minute walk for warm-up. Run for 30-45 seconds straight (the amount of running depends on your fitness level), then take a walk break for one full minute for recovery. repeat the pattern for 4 or 5 times. Your workout should always end with a cool down.

Week No. 3 : Start off the workout as usual with a warm-up. Now add a full minute run, then walk for less than a minute for recovery. repeat the pattern for 4 or 5 times

See, the fitter you get, the more you're going to run more and walk less. And as the training progresses forward, you must lengthen the running and shorten up the walking until you're able to run straight for 30-minute without much huffing and puffing.

That's it. Now it's time for you to take action. Speed ​​of implementation is key to success. Therefore, make sure to put into practice what you've just learned, even if you're not sure that you've it all figured out. Learn by doing!

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Can Running Kill You – The Link Between Running and Heart Problems

If you're looking to improve your cardiovascular power and prevent heart-related problems, then running is your best training approach. Not only that, running sheds more pounds than other training programs, so help you get the body of your dreams. In addition, many studies emphasized the important of regular exercise in keeping high blood pressure levels at bay, reducing stress level, improving sex drive and boosting mood and fitness status.

Still, many health nuts believe in the existence of a link between running and heart problems. In fact, most people assume that running is hazardous and may actually be a killer. This fear is well fed by the tragic deaths of marathoners while or after racing.

Therefore, to get the right facts, let's take a look at what the scientists are actually saying about the subject.

Running, Death, and Scientific Evidence.

In a study published by the New England Journal of Medicine, the researchers analyzed data relating to more than 10.9 million races running either marathons or half-marathon between 2000 and 2010. The main finding of the study was that there was no clear-cut evidence that proved that running did lead to a higher rate risk of heart attack. In fact, the researchers concluded that the chances of heart problems can be even lower for marathoners over people engaging in low-intensity exercise.

Another study has come to similar results. According to a Toronto study published by the British Medical Journal, the risk of a heart attack for a marathon runner is 1 death per 126,000 runners. That's very low and inconclusive.

In reality, running adds years to your life and health health fitness levels. A famous study conducted by the American Journal of Clinical Nutrition concluded that running and other types of intestinal workout program have been shown to decrease the likelihood of heart-related problems by more than 50 percent. Not only that, regular runners have fewer strokes, suffered from less high blood pressure and diabetes, and able to ward off osteoporosis and other serious health aliments.

Prevention Is Better Than a Cure

Still, taking the right precautions is the way to go is you're looking to get the most out your training while steering clear of heart trouble. The matter of fact is that the chances of suffering heart attacks are high if you have the disease running in your family or leading an unhealthy lifestyle.

As a result, make sure to follow these preventive measures when thinking about engaging in vivid running exercise.

Limit your mileage . The more you run, the better you get. But there is a limit. Running for more than 40 miles per week will not help you achieve much progress. Instead, make sure to take ample recovery or cross-train.

Assess your family tree . Runners with already or underlining heart problems run a higher risk of suffering form cardiac arrest. Therefore, make sure to examine your family tree for any heart attack or abrupt deaths in relatives younger than 60. Just to be sure, go to your doctor and get a resting electrocardiogram (ECG) or an echocardiogram exam to look for any irregularities or dormant problem.

Exercise within your fitness level . Overdoing the exercise may not lead to a heart attack, but if you're better off exercising within your fitness level. The high impact nature of running can leave you injured and burned out. Therefore, it's wiser to take a safer approach by starting slowly, gradually building the intensity and taking ample recovery.

The rule of thumb is to always do your best and keep a keen eye on the way you felt both during and after exercise. And any sign of trouble should be properly addressed.

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Lose Weight on the Treadmill – 30 Minute Treadmill Interval Training For Maximum Weight Loss

Running is the most convenient sport of all times. No doubts. Neverheless, safety and outside weather conditions can sometimes make running outdoors difficult or impossible. The treadmill is the next best thing. In fact, running on the treadmill is the surest way to keep your training program regular regardless of outside conditions.

Not only that, an interval workout on the treadmill burns off lots of calories, boosts your fitness and metabolism levels through the roof, and then you'll be burning calories at a higher rate even when being sedentary.

Therefore, if you want to make the most out of your treadmill workout, below is a 30-minute interval workout that can help.

Why The Interval Treadmill Workout

Opting for an interval workout on the treadmill is the ideal running training strategy for weight loss and enhancing performance. Interval workouts are great at burning fat and boosting endurance. This type of training is ideal for working out harder without running the risk of injury and burnout.

The reason is that you alternate between high intensity running intervals (for blasting more calories), interspersed with low intensity boots for recovery and rejuvenation. You get to stay with your fitness zone, while gradually stretching out your comfort zone and endurance level.

A 30-Minute Treadmill Workout

The length and intensity of each interval depends on your fitness level and goals. No suit fits all. You need to find out what works best for you and stick with it. However, here is a 30-minute interval workout program on the treadmill. Try it for yourself and change it accordingly.

First 5 minutes: Always start your interval workout with a proper warm-up. Opt for a low running pace, breathe deeply and get your body and mind ready for the intense work ahead.

Minutes 5-15: Gradually increase your running pace and intensity. Begin with a moderate speed of 7or 8Mph with a 1% incline (depending on your fitness level). On the high intensity interval, your heart rate should be at around 80-85% of its maximum. Do three 40-50 seconds sets of high intensity intervals. Allow for at least one full minute of recovery between each interval.

Minute 15-17: This is the first recovery period of the training. Decrease your pace and intensity to a comfortable run. Get your breathing and heart rate under control. Breathe deeply and hydrate. Otherwise you may not be able keep up the intense training for long.

Minutes 17-27: The second round of high intensity starts now. During the upcoming 10 minutes you'll be pushing yourself to the limit. Increase your running speed to 10 Mph or higher and raise the incline up to2%. Repeat the cycle three or four times and take less recovery between each interval. Make sure that you're running at your maximum, but beware not to do too much.

Minutes 27-31: The workout is over but not yet. You should always finish your workout with a decent cool down. Never stop on the spot. Reduce the incline and your running pace into an effortless jog. Breathe deeply and get your heart rate down to its normal level. Stretch afterwards.

This program is just to give you an idea on how to proceed on a treadmill. Do not feel the need to follow it verbatim. Use some common sense and adjust it according to your own needs and fitness level.

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Beginner Running Tips for the Overweight – How to Begin Running As a Fat Person

Running as an overweight person can present a lot of difficulties. Running for overweight people is hard and demanding and if done the wrong way can lead to a myriad of problems and injuries.

Therefore, if you're overweight, then starting a running program can be tricky. But do not worry. I have good news for you. Below, I'll be sharing with you the only 3 steps you need to make for starting an injury-free and successful running program.

Without further ado, here are the 3 steps!

1 st step: Get Your Mind Ready

The main reason why most overweight people do not embark on a running program is not the lack of physical skill, it's the lack of mental drive that holds most people back. See, the mind controls almost everything we set up to do. Therefore, if you do not get your mental house in order, you will not achieve much result.

The best way to do that is to take a conscious decision to start a running program and stick up to it no matter what. Most beginner runners drop out after the 2nd week of training. This is the big handicap you need to overcome. Here are 3 ways to make your decision count:

1. Write and rewrite your goals on a daily basis.

2. Pick a novice beginner running program (see below) and stick to it.

3. Peer up with a friend or ask someone to hold you accountable for your actions.

Of course, this is just the tip of the iceberg for what it comes to what you can do to boost your motivation. However, the most powerful trick is knowing your reasons why. Get clear on it and enjoy the running.

2nd step: Start Walking, Get Running

Still, planning perfectly will not make you of a runner. You still have to go out and start off the activity. Fortunately, you're not asked to do much in the beginning stages. In fact a few minutes for each session may be all you need to get going with the activity. Think big but start small. Many novice runners make of starting too hard too soon, and they get burned because they lose the enthusiasm for the training within a couple of weeks. You do not need to make this mistake.

The ideal beginner program is the walk-run-walk method. This method can ease you into the sport of running without risking injury or burnout. In fact, a walk-run-walk program can help build stamina, burn fat, improve cardiovascular power without exerting or injuring yourself in the process. It's the ideal ignition booster for overweight people of all ages and gender.

This method consist of alternating between walking and running boots until you're able to run for 30 minutes without much huffing and puffing. Walk for 1 minute, then run for another minute. And so on. As your fitness level improves, make the walking segments shorter and lengthen up the running. Follow this training pattern until you feel confident that you've acquired sufficient cardiovascular power to run straight for 30 minutes with ease.

3 rd step: Keep Going

It should take you up to 4 or 6 weeks to go through the walk-run-method program to improve your stamina and fitness level. So what to do now? Obviously, the answer is to keep going with the training program. Dropping now defeats the purpose of the program. Consistency is key to long term success. Whether it's business or personal health. feel free to walk during your running whenever you feel, there is nothing wrong with that.

Of course, the above guidelines are mere suggestions. Do not feel the need to follow them verbatim. Nonetheless, if you're an overweight person, starting small is mandatory. Otherwise, you're setting up the stage for failure and disappointment. Remember, the key is to train smart, not hard.

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Running for Overweight People – How to Take Your First Steps Without Injury or Burnout

Taking your first steps from being a sedentary overweight person to becoming a true a runner is no easy task. In fact, if you're overweight or have not done much exercise laTely, running may not be the best option for you as the high impact nature of this activity can lead to a myriad of injuries and health problems. Nonetheless, starting running the right way can help you steer clear of such troubles.

As a result, here are the 2 steps you need to make as an overweight person to start running hassle-free:

1st step: Build the Proper Mindset

The first step towards starting running has nothing to do with the activity itself; instead, it's about your mindset. Your mind holds the keys to your success. If you've an empowering mindset, then the likelihood of success is high. On the other hand, a limiting mindset can only lead to mediocre results, and then further disappointment and frustration.

As a result, shifting your mind to the right direction is mandatory. And it's easy to do. By changing you thought and beliefs, you'll be able to create any mindset you want. One way you can go about changing your beliefs is via visualization. This powerful process uses the power of your imagination to achieve your goals and better results.

Here is a list of the following: “Here is a list of the following: Imagine your ideal body weight; you could also imagine yourself that you're running and regularly and with ease. And the more you see yourself getting better results, the more you compel your subconscious mind to be your slave and obey your orders.

2nd Step: Start Walking, Get Running

Obviously no amounts of visualization can make out of you a true runner. Even if it does help a lot, the true skill is practiced and learned in the field. But that's no excuse to rush it by doing too much too soon. In fact, this is a big mistake. Opting for this approach will only leave you injured and discouraged. Instead, starting your training program with walking first then introducing the running later on is the best strategy.

Therefore, during your 1st training week, go for four or five 30-minute walks and incrementally build your stamina and exercise habit. The 2nd week, and only if you feel confident about your capability, you can add 40-50 seconds of interval running into your walking. This is what is known as the Walk-run-walk method. This simple strategy can help you build stamina and burn calories without running the risk of injury or a painful burnout.

Each training session should last no more than 30 minutes, 3 times per week. And by spacing out your training days with a recovery day, you'll stay in the injury-free zone while gradually building your stamina and endurance level.

As the training progresses forward, make sure to lengthen the running and shorten up the walking until your able to run for 30 minutes straight without much huffing and puffing.

These 2 steps can get you up and running regularly in less than 4 weeks. Neverheless, knowledge is potential power. You need to put into practice what you've just learned and remember to always stay within your skill level.

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How to Run As a Fat Person – Beginner’s Overweight Running Secrets

Beginning a running program as an overweight person can be tricky. In fact not all people should run-even if they like to do so. Running is a cardiovascular exercise for excellence and require lots of effort and energy. In addition, its high impact nature can lead to a myriad of injuries and health problems.

As a result, most overweight people shy away from the sport of running, some even consider it as a form of torture and waste of time. This could not be farther from the truth. If you're really overweight, then running is your best ally.

In fact running sheds more weight than other training exercises. Not only that, it can also boost your fitness level (so you can climb the stairs without losing your breath), reduce stress levels and the likelihood of cardiovascular problems, increase your sexual prowess. And so on.

As a result, I'm going to share with you the 2 only things you need to do to go from a couch potato to being a true runner while keeping your sanity and having fun.

1st Step: Prepare Your Mind

Most beginners get fixated on the physical part of the training that they totally overlook the importance of mental training. See, mind over matter. If your mind is not in the right place, you will not make it far down. Therefore the proper mindset is crucial. Getting your inner game right from the get go can help you keep your demons (excuses) at bay and make the training much more easier.

Beliefs determine mindset. Here, holding onto a limiting belief, such as “I'm genetically not fit to run” and the like, is going to be a major roadblock down the road. Here, blasting through these limiting beliefs and building empowering ones is the way to go.

One way you can get yourself rid of those limiting beliefs is to just to take a look up success stories on the net for people just like you. They had limiting beliefs but they learned to blast through them with drive, consistency and doing what the right things.

In the end, you're not your genes, withicate and consistent work, you can override them. However, I'm not saying that you can become a marathon runner overnight. Let's be realistic.

Building empowering beliefs is the other side of the coin. Here are 3 ways to help you do that:

– Visualize success all the way. Picture yourself ALREADY becoming a runner and losing the extra pounds for good.

– Peer up with like-minded people who are on the same path while cutting off negative people from your life.

– Keep learning and reading running books, magazines, articles, and success stories.

2nd Step: Start Walking, Get Running

No amount of mental preparation can make out of you a true runner. The skill is learned in the field. Therefore, you need to get going and start the real exercise. Neverheless, there is no need to rush here. In fact starting a running from the get go can be a big mistake. Beginner should take off slowly and start by walking first. Doing so will make sure that you do not put yourself at the risk of running injuries, health problems and a premature disappointment.

The Walk-Run-Walk program is the perfect recipe for beginners. This simple program will not only help you get your gears ready for running, it'll also help you burn fat, get in the habit of exercising regularly, and boost your confidence levels through the roof.

As a result, start slowly and find out that you can still make colossal progress in just a matter of weeks. The Walk-Run-Walk program can help you get there.

Here how your first 4 weeks of training should look like:

1st week: Go only for walking 3 to 5 times a week. remember you're still building the foundation.

2nd week: Start with a 5 minutes walk for warm-up. Add a 30-45 running intervals with the walking sets. Repeat the pattern 4 to 5 times. Always end your workout with a cool down.

3rd week: Warm-up for 5 minutes. Run for 1 full minute. Walk for one full minute. Rinse and repeat

4th week: warm-up for 5 minutes. Run for 80-90 seconds. Walk for one full minutes or less.

See, as you get fitter, your stamina improvements and can run for longer with less need for walking. And when you're comfortably able to run for 30 minutes straight, then you've made it.

Putting into action what you've just learned will determine your result. Your success rate depends mostly on the speed of implementation. So take action now and remember to stay within your skill level.

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Post Exercise Diet – How to Eat For Maximum Recovery After a Workout Exercise

Although proper nutrition is vital for high energy levels and performance, the right nutrition is also vital for proper recovery. What you ingest right after a workout determines, for the most part, how you're going to feel the next day and your enjoyment and performance levels during your upcoming workout.

Proper post-workout nutrition helps you replenish energy tanks and rebuild muscle tissue damage. On the other hand, skipping on recovery nutrition will leave you more susceptible to infections, low energy levels, high frequency of aches and pains and a loss of motivation for the training itself.

Therefore, here are some of the best nutrition guidelines that can help you recover faster and become a better athlete as a result.

The Sooner, the Better

When it comes to proper diet for recovery, the quicker and sooner you supply your body with the needed nutrients, the better results you're going to reap. During the recovery window-the hour following a workout-your body is usually more primed to sock away the nutrients and use it to replenish its tanks and rebuild its tissues than store it as fat.

Therefore, make sure ingest something healthy right after finishing a workout. Do not wait for your next meal. Up until then, the recovery window closes tight with every minute that passes. So what are the best eating choices for maximum recovery? Does any food counts?

Carbs and Protein

Your first objective with a post-workout meal is replenishing energy tanks and providing your body with enough amino acids to start the rebuilding process. As a result, you need carbohydrates for the replenishing process and protein for rebuilding damages muscle tissue. Taking the two components together has been proven to yield better recovery results.

Shoot for 0.5g of carbohydrates of your body weight in pounds and a ratio of protein to carbohydrates of around 1: 3, meaning 10g of protein for every 30g of carbohydrates you ingest. Immediately, protein needs increases after intense training sessions such sprints or weight circuit training, therefore, make sure to monitor your bodyweight, body fat percentages and other bodily measurements.

Not Hungry, Ah?

Long cardio sessions or just the lack of time for preparing a proper meal can make post workout eating tricky. In such cases, opting for liquid energy replenishment is the way to go. According to research, consuming a milk-based drink yields better recovery results than ingesting traditional carbohydrate-based sports drink or just drinking water. Therefore, make sure to add the milk-shake to your post-workout diet menu.

Meal Ideas

To take the guess work out of your post workout eating plan, here are some of the best foods that can help you recover faster while keeping your weight at bay.

– Pasta. This is the most common source of carbohydrates for replenishing your energy tanks. The whole meal variety is highly recommended.

– Fresh fruit and veg. These foods are high in complex carbs and antioxidants. Try tomatoes, a large banana, cooked green beans, or any other veg you find delicious.

– Salad dressing. Make sure to serve the salad with a low-fat dressing. Try something vinegar or lemon based for a healthy choice.

Drink Your Water!

Keeping your body well hydrated throughout the day is critical for optimum body functioning and performance. This is especially true after finishing a workout when dehydration levels are typically running high. Therefore, make sure to drink plenty of water during and after a training session.

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Sexual Performance and Exercise – Does Exercise Improve Sexual Performance?

When it comes to adding a boost to your sexual life, starting a cardio training program is the way to go. Not only that cardio workouts are the perfect training recipe for shedding weight, improving stamina and endurance level; they're also ideal for charging up your sexual experience and making it more pleasant and enjoyable. Therefore, if getting into the best shape of your life is not a big motivator for you to start cardio training, what about improving your sexual life?

However, many people are bent no to see how cardio training-or any other form of exercise-leads to better sexual life. For that, here are some of the ways that regular exercise lead-directly or indirectly-to better sexual experience and stamina the in bedroom.

Cardio Improves Endurance

One thing that most people agree on is that cardio training is the best training tool for improving endurance. Workouts programs such as running, cycling or swimming are cardiovascular exercises per excellence. On the other hand, good sexual performance requires a basic level of endurance, otherwise you will not last much in the bedroom-especially if your partner is young and wild. Luckily, you can improve on the facet of your sexual life by taking up cardio on a regular basis. Good stamina is the back-bone of healthy life and performance, whether in the board-room or the bed-room.

Cardio Makes You Feel Sexier

According to most studies conducted on sexual problems and self-image issues, the healthier and the fitter the person, the more likely he is going to enjoy a better sexual experience. In addition, people who exercise on a regular basis have, for the most part, a better self-image and sexual attitude over sedentary people. Therefore, the more you exercise, the confident you get, and the sexier you feel. All this lead to being eager to have more sex and enjoying it even more.

Cardio Reduces Erectile Dysfunction

For a man, erectile dysfunction can bring sexual performance to a permanent halt. Add to that the psychological scars that leave most men with mental and intelligence issues. No one wants to be that guy who just could not “bring it”. Luckily, many studies have linked high rates of erectile dysfunction with people leading sedentary lifestyle.

The dreadful condition is caused, for the most part, by circulatory problems. Any cardiovascular problem or irregularity such as high blood pressure, blocked arteries can increase the occurrence of erectile dysfunction. Nearestheless, cardio training improves circulation and fires off most heart-related diseases, thus reducing the chances of suffering from erectile dysfunction.

Too Much Cardio

Doing cardio 24/7 will not make out of you a sex god. Right on the contradiction, do too much exercise, then expect problems in the sex department. In fact, overtraining leads to a myriad of health problems such as weight gain, fatigue, loss of sexual appetite, insomnia, chronic injuries. The list goes on.

As result, moderation is key. Make sure to take adequate recovery-especially after a hard training session. The best way to do so is to space out your training days with an off day. Doing so ensures recovery and help keep the nightmare of overtraining at bay.

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