Lose Weight Tips

Pilates is a great way to get in shape and strengthen your core muscles, yet many people don’t really know what it is all about. If you want to strengthen your core muscles and increase strength and flexibility, stay with me and see what this great form of exercise is all about. I will tell you about the original equipment then introduce you to a new variation of this century old exercise.

Pilates was developed in the early 1900’s by Joseph Pilates by combining aerobics and yoga principles. He called his system of exercise contrology and wrote a couple books about it. Today, his teachings have been adapted into a system of exercise widely referred to as pilates.

A machine called a pilates reformer is usually used to do exercises. There are straps and handles which you pull on to move the carriage. Springs and your body weight provide the resistance you need to get a good workout. Exercises are done while you sit, kneel, or lay on the carriage.

These machines are great, but they do take up a lot of floor space and can be cumbersome to put away. Some of them fold up, but you still have to find a place for something that is over 3 feet long if it folds and over 6 feet long if it doesn’t. Fortunately, there is a solution for those of us who don’t have a lot of floor space.

A new piece of equipment, called the Malibu Pilates machine, is becoming very popular for people wanting to try out this great form of core exercise. This little machine allows you to get a complete workout then put your machine away in a closet or under your bed. You get a great core workout doing exercises that are based on the pilates principles but done in a little different way using the smaller machine. This combination is making the Malibu Pilates machine extremely popular for fitness enthusiasts everywhere and why I recommend you buy Malibu Pilates.

Whatever you prefer, I highly recommend you check out pilates to strengthen your mid section, increase flexibility, and build a stronger leaner body. If you are looking for all natural supplements to help give you a boost, I recommend acai berry supplements for an all natural boost.

The author is not a medical professional, has never played one on TV, and didn’t even sleep at a Holiday Inn Express last night. This information is based solely on personal research and/or experiences. It is to be used for informational purposes only and not meant to diagnose, treat, or prevent any disease. If you decide to buy Malibu Pilates, you should consult a medical professional for any diagnoses or treatments you need.

Recently, someone asked me for my views about the amount of daily calories they should consume, and whether a 800-1000 calories’ intake can help to speed up their weight loss.

I thought this is something you’d be interested in, so I’m going to share my thoughts with you as well.

You’ve probably heard this many times: consuming too many calories makes us overweight. Of course, this is TRUE…

Both eating less or exercising more will most definitely result in weight loss.

It’s a simple matter of arithmatic — if your “calories out” is more than your “calories in”, you will lose weight.

Thus, it becomes very natural of us to think that if cutting calories is such a good thing, then the more you cut, the better, right? Doesn’t this mean that we’ll lose the excess weight faster?

In reality, it is not so.

Making a too-drastic cut in your caloric intake is a very, very bad idea.

If you have been dieting for a while, you would notice that the extremely low-calorie diets have been around for the longest time. But interestingly, most of the time they don’t lead to permanent weight loss.

Nonetheless, I’ve heard people discussing diets that recommend as low as 800 calories a day! I’m here to tell you that this kind of low levels is downright dangerous for your health.

According to weight loss experts, cutting your intake down to, or under, 1000 calories per day sets you up for an inevitable failure.

Why?

Because when you reduce your caloric intake down to this low, you are actually sending your body into “starvation mode” by eating far too little.

In simple terms, your body will start to think that there is a famine. And in order to maintain your weight while it “thinks” you are starving, your body’s metabolism rate will actually slow down. And your body will then start to store the calories into your fat cells instead.

If you want to prevent yourself from falling into this starvation mode “trap”, you must first know how many
calories your body requires everyday to maintain itself. A quick and easy way to do this is to use the tools that are found on our Web site at
http://www.weight-loss-for-women-over-40.com/bmr-calorie-needs.htm
to give you an estimate, or you can check with a dietitian or nutritionist.

Whenever you restrict calories below the level that you body needs to function, your body senses starvation and switches into the “conservation” mode. The more you restrict calories and the longer you diet, your metabolism will slow down further and the more your fat cells will fight back. Don’t forget, you need your metabolism to burn your fat into energy for your body to function properly.

Besides, there is another reason why extreme low-cal diets won’t work — it is not an easy feat to stay on it for long. Dieters who have gone on these extreme low-cal diets would also experience unfavorable side effects such as headaches, weakness, light-headedness and a reduction in their levels of concentration.

Finally, when you experience extreme hunger, the next thing you’ll tend to do is to “binge eat”. And guess what? In the end, after all the initial effort you’ve put into losing the weight, you will actually gain back more weight than you had lost during the diet.

And the worst thing is: The next time you try to go on a diet again, your body gets smarter and the fat cells will expand more to store more calories as they are getting ready to go through another “famine”. Your metabolism will also be reduced tremendously. You’ll find that you are not able to lose the weight as fast or as easy as the previous time. And you’ll get frustrated because you’ve had to deprive yourself of your favorite foods. So what do you do next? You overeat again.

So, stay away from these low-cal diets. They aren’t worth your time!

Copyright 2006 Tracy Lee

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The Zone Diet works on the principle that 100,000 years ago, we were meat eaters, and our metabolism is designed to handle the demands of a meat-based diet.

Madonna, Demi Moore, and Jennifer Aniston swear by the results of the Zone Diet, which was created by Barry Sears, PhD. The Zone Diet contains 40% carbohydrate, 30% protein, and 30% fat and is known as the 40-30-30 plan. (fatloss for idiots)

As the food industry evolved, more carbohydrates have been introduced into our daily diet, thus causing an imbalance in our metabolism to burn fat. The reason for our extra weight can also be attributed to the many grains and starches in our diet (pasta, rice, breads, and potatoes). The Zone Diet’s approach calls for a return to the diets of our ancestors where meat, fruits, and vegetables are the main dietary foods.

The Zone Diet suggests that you need the right ratio of carbohydrates to proteins and fats in order to control the insulin in the bloodstream. Too much of the hormone (insulin) can increase fat storage and inflammation in the body (conditions that are associated with obesity, type 2 diabetes and heart disease). Sears asserts that by using the Zone Diet, you are actually optimizing the body’s metabolic function. Through the regulation of blood sugar, you allow your body to burn excess body fat.

Although you are not prohibited from any particular food group, it is best to avoid food with high fat and carbohydrates such as grains, starches, and pastas. The ideal sources of carbs are fruits and vegetables and for monounsaturated fats olive oil, almonds, and avocados are recommended. The Zone Diet claims to use food as a drug for overall good health, weight loss and prevention or management of heart disease and diabetes.

Sears says that you can test to see whether you are ‘hormonally’ correct by eating following the Zone diet and see how you feel four hours later. To simplify the Zone Diet, fill one-third of a plate with low-fat protein, and then two-thirds with fruits and vegetables.

Celebrities and some health experts say that the Zone’s recommendations do not stray far from the USDA’s (United States Dietary Association) dietary guidelines and therefore are advocates of the Zone Diet. Others argue that the Zone Diet has flawed ratios but Sears argues that the Zone diet is a low-glycemic-load diet that has adequate protein. .

A critic of the Zone diet such as the AHA (American Heart Association) classifies the Zone Diet as high protein and does not recommend the Zone Diet for weight loss. They contend that the Zone Diet has not been proven effective in the long term for weight loss. The AHA issued an official recommendation warning against diets like the Zone Diet. They believe that the Zone Diet is hazardous as it restricts the intake of essential vitamins and minerals present in certain foods. The AHA also contends that the protein ratio in the Zone diet is too high even if the minimal fat ratio is good. Robert H. Ecker M.D of the A.H.A. finds the Zone Diet’s theory on insulin flawed and argues that there is no scientific proof that the hormone insulin plays a big role in weight regulation.

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It is a fact that over 75% of people who lose weight put that weight back on within a year and of those who put it back on a further 50% will actually put on more weight than they started with in the first place!

How is that for a scary fact?

What I am about to tell you will help you to reduce your weight and help you to keep it at a level you are happy with. You will notice I have put the word help in bold text, this is because this is just the start to reducing your weight and it is without doubt the most important gift you could give to your body to help that weight reduction.

Do you know what a ph scale is?

A ph scale is a measurement guide to acidity and alkalinity. It is a sliding scale from 1 to 14 where 1 is completely acidic and 14 is completely alkaline. This means that 7 is completely neutral, neither acid nor alkali.

Why is this so important? Well our bodies are a fine balance between acid and alkali and the optimum level for our bodies to be at is 7.36 which is just slightly alkali. If you are over weight I guarantee that you body is acidic because that is basically what fat is, stored acid that your body has not been able to break down.

When you start to get your body back towards the optimum level of 7.36 your body will automatically react to get rid of some of the waste acid it is currently holding on to. But your body needs help to become more alkaline and to get rid of this waste.

Fortunately there is a product which is a solution to both of these areas and it is called ‘water’ that’s right – water.

I am sure that you have heard people say many times ‘you should drink at least 6-8 glasses of water per day’, do you take any notice?
I am guessing that you are now in one of the 3 following categories:

1. You have heard people say this and you now do drink this amount of water per day.
2. You have heard people say this but you just can’t be bothered because it means you will go to the toilet more often.
3. You have heard people say this and you just don’t believe them.

I am here to tell you that you absolutely must drink at least 2 litres (3 would be better but do not exceed 3) of alkalizing water (bottled mineral water preferably) per day. This water will re-alkalize your body therefore giving your body chance to get rid of the excess acid it has been storing and it will help get rid of this waste through your natural systems (again I am not going to graphic on this).
I guarantee that if you start to drink at least 2 litres of water per day you will start to feel the effects within a fortnight. But before you rush off to get a glass right now…………. No actually go get yourself a nice big glass full I will wait for you…….

Are you back, excellent.

There is something else you can do to help your body’s alkali levels and that is to drink green drinks. You can either get these ready made or you can get powders to mix with your water to produce a green drink.

Green drinks are made from all natural ingredients that are high in alkali levels which is obviously superb for your body. Search the net for green drinks there are numerous ones out there.

I personally drink 2 ½ to 3 litres per day of green drinks and since I started I have found a massive difference to my life. velashape review

So there you have it, you now know the greatest gift you can give to your body to help you reduce your weight. velashape works

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Fat loss 4 idiots is a new diet plan that claims to help or rather make you lose 9 pounds in just 11 days. Although the advised average weight loss is between 3 to 4 pounds per week this diet is an ideal approach to kick start yourself to a new you. Losing 9 pounds within 11 days would keep King Kong on track so what’s wrong with average Joe or plan Jane jumping onto the bandwagon of slim and sexy forever.

So does this diet actually work? Can you shed 9 pounds in 11 days?

Personally I believe this diet to be great! I think this one diet among several that really advertises the truth. Yes you can shed 9 pounds in just 11 days. Why am I so confident about this diet? I myself have done it.

Why does this diet work? How is it different from other diets?

This diet is based on the principle of shifting calories. This diet recognizes that our body has an amazing adjusting capacity. Our metabolism adjusts really quickly to the quantity of food we eat and hence speeds up or slows down accordingly. Our body builds a certain tolerance to certain foods and prioritizes what needs to be burned first and what can be burnt slower. Normally calories are first burned before the fat.

Most diets don’t work because they are aware of the fact that calories are burnt before fats and hence advice lower calorie intake. But what they do not realize is that our body is extremely clever. If you reduce your intake of calories even for a month, your body adjusts to it and your metabolism will not reduce too much fat.

The fat loss 4 idiots diet is not focused on the calories you consume but works on a special calorie eating system.

This diet encourages you to have not 3 but 4 meals everyday for the 11 days. It does not restrict you from many foods. It encourages you to eat a certain type of food one week and eat a different type of food the next week. It basically aims at tricking our metabolism which indeed is a quick and clever learner. If we eat different types of food every week, our body will not have room to adjust to any type. Thus our metabolism will be high and hence causing the burning of fats. Remember the higher your metabolism, the more fats will be burned. Say for example we eat about 2,500 calories and suddenly switch to 200 calories, our body may still read it as 2500 calories and thus burn fat in the bargain. velashape review

If you are overweight or obese, and you want to lose weight, give this diet a try. It is only an 11 day diet. You can also resume the diet after 3 days. And on those 3 days you can eat whatever you care to eat. This diet is fairly easy to follow. It allows you to eat fruits, vegetables, carbohydrates and proteins. Believe you me, this is a very easy diet to follow and what is more, the results actually show at the end of the diet.velashape cellulite

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Well, it is that time of year when people are finally trying to do their New Year’s resolutions. Probably, the most common one is to lose weight. In this article, I will attempt to clear up some myths about losing weight and uncover the truth about how the body works.

Myth #1 If you want to lose weight, you must starve yourself.

This is SO untrue. When you skip breakfast, your metabolism slows down because you haven’t brought up the blood sugar level after fasting for 8 hours or so (while you were sleeping). Hence, your body holds unto fat because it needs it to keep you going all day. Starving yourself will only make you put on more pounds in the long run because the body will store all the fat you consume after the starvation to prepare for the next famine.

Spirulina is high in many nutrients, thereby satisfying the body’s hidden hunger. If you eat at regular intervals and plan it out, you won’t be reaching for vending machine junk food.

Myth #2 If you are overweight, you are well fed.
An overweight person is usually malnourished. This may sound odd to some of you but the reason is some people may have poor digestion causing the body to hold onto undigested food and unwanted fat. A common problem today is people think when they are full they are well fed, completely wrong! Eating the wrong kinds of food gets you full but not well fed.
You may also consume endless quantities of fresh vegetables and fruits. Keep your meals simple. Having too many different kinds of food to digest at once will overwhelm digestion. If you feel you have a digestion problem try helping yourself out with digestive food enzymes.

Myth #3 Drinking a lot of water will make me bloated
Just the opposite!! Consuming 8 to 12 glasses of water per day encourages the liver to burn fat and can give the body a sense of fullness in between meals. Water also helps to cleanse the kidneys and bowel of toxins and metabolic waste material.
Water is a natural diuretic, other historically used natural diuretics include: Parsley, Juniper berries, peach bark, watermelon seeds, watercress, agrimony, Kidney Activator (formally Combination K) and JP-X.

So what to do now

It is best to make gradual changes in your diet. Replacing unhealthy empty calories foods with wholesome and nutritious foods takes some time to get use to. But, the benefits far outweigh (no pun intended) any taste sensation you may get from the old way of eating.

Refined sugar can be replaced with stevia (preferred), maple syrup, honey or turbinado sugar. If the cravings for sugar is strong take Chromium; for a chocolate craving try magnesium.

For retention of minerals and vitamins in your food always bake or broil when cooking. Never deep fry!
The following are some herbs helpful in weight management program; l Lecithin-helps in digestion and emulsification of fats, it helps break up cholesterol and lower blood pressure.

• Chickweed - Encourages the liver to burn fat
• Cascara Sagrada and psyllium hulls - cleanses bowel
• Calor - Is a homeopathic appetite control
• As with Gymnema - Appetite suppressant and prevents sugar absorption
• SF with Garcinia - Appetite suppressant.
• Slim-Chi - Builds energy and raises metabolism.

It would be a good idea to determine whether or not you have a possible thyroid or adrenal problems. If you take Thyroid Activator (formally known as KC-X), TS II or Licorice root ***(Editors note: caution if you have high blood pressure)*** it may be helpful. Please consult a competent herbalist to help determine your needs.

Diet foods containing nutra-sweet only add to a weight problem and alcohol reduces the body’s ability to burn fat.

For snacking, keep cut up: carrots, celery and other raw vegetables in the refrigerator. Keep a bowl of airpopped pop corn on hand. A little olive oil can be spritzed on and some Italian seasoning added for flavor.

Exercise!!
What would a weight management article be without mentioning a very important; Exercise!!!

Exercising 20 to 30 minutes per day at least 5 days per week can lower blood pressure, improve circulation and release endorphins, making you feel good. There are many good exercise programs on TV my personal favorite is Denise Austin on the Lifetime channel.

What tricks do you folks have for weight loss! We know it is that time of year when you get in front of the mirror and you really realize you need to loose a few pounds. So let us know what you are doing and maybe we can help!

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Would you like to know How To Lose Weight Quick so that it melts off your body, letting your trim and sexy body emerge, without liposuction? Begin seeing how you want to look. Build a positive image with your thoughts.

See yourself exchanging bulging globs of fat with a sleek and trim figure. The type of shapely body that men admire and desire. Feel your sleek body slip into the latest fashions with ease, that expresses who you really are.

Hear the breath that gets taken away when your friends, and latest flame, admire your new look. It can happen.

You can reduce fat through many different ways. The secret, though, is to burn fat so that you keep it off; so that you feel healthy, vibrant and alive. Anyone who has attempted to lose pounds fast has tried just every trick or short cut to gain their ultimate figure.

Many women have to deal with the problem of sorting through lots of gimmicks, avoiding quack diets and diet pills. You don’t want to spend your valuable time and money on programs don’t work and leave you feeling disappointed and frustrated.

There are just seven things you need to know about how to burn fat to feel confident about getting to your ideal weight and figure. And, the good part is that it doesn’t take all day to do those seven steps.

In only one-quarter of an hour, fifteen minutes, you can practice a discipline that will lead to a healthier, trimmer body. Let’s go over the first four steps of that process.

But first, you need to know that reducing fat to look good is only part of the program. The bonus health benefits that you gain are even more important.

By losing just ten or fifteen pounds, and your reduce your body weight by as little as ten percent, you can cut down cholesterol levels and help prevent clogged arteries that lead to heart attacks.

Just having a liposuction procedure may seem a quick and easy way to lose inches - but it is not. It costs you a bundle for the procedure, and it doesn’t change the underlying problem - how you can control your metabolism to reduce fat from returning to your body.

You should know that if the doctor screws up the procedure, and you get “over suctioned,” your body will have lumps and dents in your skin. Not pretty.

You start at the beginning. Step one is to control your metabolism by eating select foods that throw a “metabolic switch” to ignite high-speed fat loss. When you know which specific foods your body uses to burn off calories, you don’t have to worry about adding fat to your tummy, thighs and hips.

Your body does the work of putting the right inches in the right places.

The second, third and fourth steps to lose pounds fast also address your dietary intake. Do you eat these “energy robber” foods that hijack your health away and hold it hostage? These specific compounds can ruin your health by increasing your body’s glycemic load.

If you eat these foods, stop now! You are sabotaging your fat loss progress. For example, you can learn to consume these secret fats your body burn ups quickly - fats that your body oxidizes or “burns up” so that you stay lean.

And, there are natural fat loss nutrients - specific minerals - that help your body metabolize fat quickly and effectively.

A proper diet to lose weight is an important part of how to burn fat. Combine that with results-driven exercise that trains your body to prevent storing fat in all the wrong places,, and the two other steps, and your success is pretty much guaranteed.

Please understand me. You have to follow all seven steps and do them regularly. You have to work the process. The good thing is that it only takes 15 minutes a day.

To learn more about How To Burn Fat, review my review of Dr. Al Sear’s program on How To Lose Fat.

1 Role Model –Your heath and weight directly effect your child’s health and weight. Children with just one overweight parent have a 25% risk of becoming an overweight or obese adult. If both parents are overweight the risk of becoming an overweight adult jumps to 50%.

2 Be Positive- No one enjoys receiving negative feedback. Talk to your child with compassion and encouragement. Instead of saying, ‘Lose weight’, say, ‘Let’s be healthy and start taking care of our bodies’. Focus on the foods you can eat, not the ones that you cannot. Say, ‘Let’s go pick out fruits and make a fruit salad,’ not ‘Don’t eat that.’

3 Make healthy eating a family affair - A family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. Children who report frequent family dinners have healthier diets than their peers who don’t, the study showed. Also fill your refrigerator and cabinets with fresh fruits, nuts, low-fat cheese, and things for everyone to snack on.

4 Eat Breakfast – A breakfast that consists of protein, starch and fat will keep your children more alert during school. Studies have shown that weight loss is much more difficult in people who skip breakfast.

5 Make time for physical activity - Make physical activity a family activity. Every night after dinner in the summer, go for a half-hour walk and make it an activity that kids look forward to. If you can afford it, enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.

6 Don’t say diet - Put your child on any diet and you are setting them up for an eating disorder - whether binge eating or closet eating or another type of disorder. Lifestyle changes have proven to be the most effective to lose weight and keep it off.

7 Avoid portion distortion - When serving the food try to portion out meal on dishes and avoid buffet-type or family-style eating. When exposed to so much food it is easy for your eyes to be bigger than your stomach. Resist the first temptation to have seconds then check in with yourself to see if you are really hungry.
Try these 7 tips to foster optimism and resilience in your overweight child:

Believe in your Children. Assure your children that you are on their side and that you expect then to be the best person that they can be, although you don’t expect them to be the best at anything. No one is perfect.

9) Find other adults who believe in your children. Teachers, aunts, uncles, neighbors and friends can help you make a positive difference for you overweight child. Other adults that can see beyond the weight and also believe in your child can help your child take control of their lives.

10) Encourage your children to stay interested in activities. Let them know that their interests are valuable and deserve to be developed, whatever it is.

11) Celebrate your children’s winning experiences and help them to accept defeats graciously. Let your child know that you appreciate their efforts and positive attitude win or lose. Positive attitude and effort is for more important than victory.

12) Encourage upbeat conversations about the future. Assume they are going to college and thinking about good careers. Let your child know that you believe they are capable.

13) Be a role model for perseverance. Be sure your children hear you say that some tasks are difficult, but that you are not a quitter. dr bernstein diet

14) Facilitate family fun and laughter. A family that can joke, laugh, and lighten up their day’s with humor can help to prevent negativity and tension. dr bernstein lose weight

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The Mediterranean diet has been around for centuries, but if you don’t live in countries where this diet is prevalent such as Greece or Italy, you may not realize the many benefits of eating healthy foods “Mediterranean” style. According to studies, the Mediterranean diet encourages healthy weight loss and helps to reduce risks of many life-threatening diseases. Below are five of the top benefits of following this diet.

1. Fast Weight Loss

One of the key benefits of the Mediterranean diet is fast weight loss. This is not from the results of a diet pill or a crash starvation diet, but from healthy, portion-controlled eating. Weight loss rates will vary, but some have reported losing an average of 10 pounds per month. Delicious diet recipes are often provided when following the Mediterranean diet that help to speed up the weight loss process without depriving you of much needed vitamins and nutrients. Losing weight alone can offer many health benefits.

2. Good Heart Health

The delicious diet recipes provided while following a Mediterranean diet are all designed to promote good heart health. The Mediterranean diet consists of healthy doses of olive oil, fruits and vegetables, and oily fish. With some participants, a moderate amount of wine is consumed with meals. All these help to lower cholesterol and keep the blood flow to the heart at a normal level, thus, reducing the risk of heart disease tremendously.

3. Lower Cancer Risks

Having too many toxins in the body can cause some types of cancer, such as breast cancer. Eating the types of healthy foods promoted in the Mediterranean diet such as fruits and vegetables will lower the amount of toxins in the body because these foods are natural antioxidants.

4. Prevent Gallstones

Those who have fallen victim to gall stones realize how painful they can be. With around 639,000 people being hospitalized per year with gallstones, many studies are being conducted to help find a cause and cure. The Mediterranean diet is rich in nuts, vegetable oil, and fish. Though gallstones are not always diet-related, consuming these foods can help to reduce the risk of gall stones or eliminate them altogether for some according to recent studies.

5. Lower Blood Pressure

The healthy foods in a Mediterranean diet can also work to lower and regulate blood pressure. Blood cholesterol levels can return to normal when eating less fatty foods and salt, and more healthy vitamins and minerals. Cooking procedures on a Mediterranean diet usually involve roasting or grilling rather than frying, so more nutrients are retained in the food during preparation, and there is much less fat consumption.

These are only a few of the benefits. The Mediterranean diet also offers many other benefits such as reducing the risks of blood clotting, diabetes, Metabolic Syndrome, and other life-threatening diseases. Don’t deprive yourself. Start eating delicious diet recipes on the Mediterranean diet for healthy weight loss today. Read more other articles about leptopril and running for weight loss.

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Copyright 2006 The Fitness Consulting Group

Are you looking for that “jump start” to rev your metabolism and get you bathing suit ready? The following ten tips will improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and stares when you don that bikini or pair of trunks.

1. The majority of your workouts should be composed of free-weight or cable exercises.

Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use mostly compound (multi-joint and multi-muscle) exercises.

When focusing on improving body composition, you can’t worry about “detail” exercises, so you should use exercises that’ll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.

Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.

If you seek lean muscle and the increase in metabolism that comes with it, you must choose exercises that allow for the greatest load. One of the main reasons why squats are superior to leg extensions for quadriceps development relates to the fact that the load you can expose the quadriceps to is much greater with squats. That’s why presses and dips will give you great triceps development, while triceps kickbacks will do little for triceps development and even less for the metabolism.

A good rule of thumb is to use lifts that will allow you to use the most weight. These will have a systemic effect on your body that’ll help maintain or increase your muscle mass, and in turn ignite your metabolism.

3. Super-set or group exercises.

Perform either non-competing muscle group training or antagonist training. Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise Antagonist training is executed by alternating exercises that target opposing muscle groups (e.g. chest and back). The list of benefits includes: quicker recovery, greater strength levels and shorter workout times.

This design can be a huge advantage in your mission to burn fat. If you alternate exercises for opposing or non-competing muscle groups, you’ll be able to keep your heart rate elevated and burn calories like a blast furnace!

4. Keep rep ranges, in general, between 8 and 12.

Through research, it has been determined that the best range for hypertrophy (muscle gain) is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. “High reps for tone and fat loss” is the “big kahuna” of all training myths! Somehow the aerobics, yoga and Pilate’s community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!

5. Rest only 30 to 60 seconds between sets.

When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.

If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly “easy” exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the superset.

6. Every session should consist of approximately six to eight exercises. Why? Because empirical evidence has shown that normal trainees can consistently maintain six to eight exercises per session without burning out.

It’s imperative to base your exercise selection around compound, multi-joint exercises. Seventy-five percent (75%) of your exercises for each session must be compound exercises. Six single-joint isolation exercises are not going do the trick. Sure, you can perform a few isolation exercises, but the majority of your exercise choices should be multi-joint.

7. Perform Total Body Workouts

First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn’t train that way and you shouldn’t either. The more frequent muscle producing / fat burning sessions you can have, the better.

8. Cardio is not the cure-all for Obesity

Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.

9. When you do cardio, do it first thing in the morning.

Do your cardiovascular training first thing in the morning on an empty stomach. You’ve gone 8 or more hours without eating, so your blood sugar levels are at their lowest when you first wake up. After about 10-15 minutes of cardio training on an empty stomach, you’ll have burned up all your remaining blood sugar.

Once your blood sugar is used up, the only remaining source of fuel your body has to continue with your cardio exercise is your stored body fat.

10. Vary your pace during your cardio training sessions.

Don’t maintain a constant steady pace while you’re on the treadmill or elliptical machine. Numerous studies have shown you’ll burn more calories and more fat if you train in intervals.

Start out by going for 1 minute at your normal walking pace. Then, for the next 30 seconds, speed it up to a run. After the 30 seconds at an increased pace, slow back down to your original pace for 1 more minute. This is known as an interval. Repeat this interval style cardio for 10-20 minutes.

Performing your cardio in this “interval” fashion will allow you to burn more fat and calories in less time than just keeping a nice steady pace. This will increase the results you see while reducing your time on the treadmill, stationary bike, or whatever form of cardiovascular training you do.

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