If you take a look on YouTube for a workout, you’ll find that they often come in the form of ‘ten-minute whole body routines’ and the like. These are designed as a circuit and they usually incorporate a range of exercises such as squats, clapping press ups, bicep curls and tuck jumps.
In theory, this type of workout can be highly beneficial for both building muscle and burning fat. That’s because it comes very close to mimicking a HIIT workout – encouraging short bursts of high intensity, followed by short resting periods. At the same time, the lack of rest increases the intensity and potentially allows for some real muscle damage and metabolic stress in a short amount of time.
But not all of these workouts are made equal and some of them simply don’t work all that well. Be careful when finding workouts online!
Read on and we’ll see how to design a workout that does work, that uses these principles.
How to Burn Fat With a Circuit
Workouts that are designed to use high intensity intervals combined with resistance training and calisthenics are called ‘metcon’. This stands for ‘metabolic conditioning’ and should in theory improve your metabolism.
If you want to create a workout that falls into this category though, then you need to make sure that you are actually fulfilling the criteria of ‘metabolic conditioning’. This means that you need to be reaching 90-100% of your maximum heartrate during your exercise. You’re not going to do that with lunges and sit-ups, so make sure you include something like tuck jumps, like clapping press ups or like high knees.
The other thing to keep in mind though, is that you can’t maintain 90-100% MHR for more than a minute in most cases. Thus it’s important to provide breaks in your workout routine, so that some stations can be considered ‘active recovery’. An example might be to follow something like clapping press ups with something like plank.
Another tip is to make sure that your circuit targets as many muscle groups as possible. The more different muscle you involve in your routines, the more you will stimulate the body to produce growth hormone and testosterone, which will lead to more muscle growth, even while you’re sleeping.
Another thing to do is to try and alternate the order that you hit each muscle group in so that you are switching from upper body to legs. This means that the body will have to direct blood from your arms down to your legs and back again – getting your heart to work harder and ultimately burning more calories as a result.
Finally, try to avoid adding any complex multi-joint exercises that are prone to injury at a point in the routine where you’re likely to be tired. If you’re going to perform dead-lifts, then make sure that you do so at the start of the workout before you are exhausted. Doing dead-lifts tired is a quick way to snap your back!
A lot of bodybuilders still rely on going through bulking and cutting cycles in order to get the incredible muscle physiques that they display on stage.
This makes sense because it is the quickest and most efficient way to add muscle. Adding muscle means being in a calorie surplus. The more calories you consume, the more anabolic your body will be – the more testosterone will be washing around your body and the less likely you will be to burn muscle for fuel. But of course, eating extra calories makes it even harder not to gain any fat – and especially when you’re getting them from sugar ‘weight gainer’ products and the like.
Fortunately, this isn’t a problem for bodybuilders. They simply follow this period up with a period of dieting hard, which causes their body to burn the fat away from the muscle. A tiny bit of muscle is lost but mainly, it’s fat that will disappear. Hence the ‘bulk and cut’.
But you’re not a bodybuilder (probably). You probably don’t want to spend half the year looking overweight. So how can you use cardio to stay lean and add muscle at the same time?
The Problem With Cardio
The reason that most bodybuilders will stay away from intensive cardio when they’re bulking is that it puts the body once again in a catabolic state. When you run using steady state cardio, your body will supply energy by turning to your blood sugar and your fat stores.
Unfortunately, this means your blood sugar drops. And when your blood sugar drops, your body responds by releasing ghrelin, the hunger hormone. Ghrelin release is always followed by cortisol (the stress hormone) and cortisol is followed by myostatin – a molecule that signals the breakdown of muscle. The more myostatin, the more muscle you lose.
Add to the fact that your body will get 15% of its energy from protein and you have a scenario that is not good for building muscle.
There are a few solutions.
One such option is to walk. Walking will allow you to burn energy at a much slower rate and avoid completely depleting your energy stores. This means you never get to the point where you have very low blood sugar and you never start cannibalizing that hard-won muscle.
Another option is to use HIIT. This is High Intensity Interval Training, which means alternating between spurts of sprinting and periods of jogging. The good thing about this is that the sprinting portion doesn’t burn blood sugar or muscle and instead relies on energy stored as glycogen. You’ll spend less time in a catabolic state and lose less muscle as a result – and so many bodybuilders will use HIIT ‘finishers’ following a workout.
Finally, you can also use nutrition to protect yourself and reduce your chances of losing muscle. The best way to do this is by consuming BCAAs – branch chained amino acids. These have been shown to have a very positive effect in reducing muscle breakdown during exercise.
If you’ve read just about any fitness blog, magazine or website in recent years, then you’ll likely have come across HIIT. HIIT: high intensity interval training. Sprinting at maximum heart rate for a short period of time and then switching to a slower form of exercise for a couple of minutes to recover before starting the whole cycle again.
This type of training is all the rage because it is known to burn more calories in less time when compared with steady state cardio. And it’s great for our VO2 max, mitochondrial function and more.
But why? How does it work? What makes it so special?
What Happens When You Push it Hard
When you engage in HIIT, you start out by pushing hard and going at or near to your maximum heart rate. This is what makes all the difference, as now you are depleting your body of all of its readily available energy in order to drive those fast twitch muscle fibers. This is anaerobic training and it relies on ATP stored in the muscles, as well as glycogen.
After this, you then switch to your regular exercise at around 70% of your maximum heart rate. This is a steady pace that you can maintain, that burns fat using the aerobic system and that allows you to recover and reduce the lactate and other metabolites that build up in your blood during intensive exercise.
Welcome to After Burn
Steady state cardio is normally something you can maintain for a long time before you start to tire out and this is why a lot of people will exercise by running at a steady pace for 40-60 minutes.
If you do this after having done high intensity training however, you will be running at a point when you have very little available energy in your muscles and in your blood. All the glycogen has been used up and thus you have to rely even more on fat in order to keep going. Your body becomes more efficient at burning fat and you see greater benefits from the short amount of training that comes after.
But this isn’t even the best bit. What’s so good about HIIT is that this after burn effect continues for hours after you finish training. You’re now going about your usual activities with less glycogen, which means you’ll burn more fat even to do regular things like picking up a fork, or walking across the room!
HIIT is also great for numerous other reasons. For starters, the explosive nature of the training means that you’re involving your fast twitch muscle fibers. This means that you’ll release more anabolic hormones like growth hormone and like testosterone, leading to more growth. And because you’re not completely relying on your blood sugar, you’re not going to go into as catabolic a state and risk burning fat.
Another benefit of HIIT is that it improves your energy efficiency. Because you’re pushing your cells to make energy more quickly, they become better at doing just that – improving your health, fitness and athletic performance across the board!
Some people love running for fun or as a cardio activity, and are absolutely addicted to it. Everyone else struggles to understand how they possibly got to this point. After all, running is slow, painful, boring and makes you feel sick. What’s to like?
A lot of us want to love running because we know it’s good for us. We want to be fitter, we want to lose weight and we want to spend more time outside. But when we try it, it’s just too unbearable to stick with.
So what can you do to solve the problem and actually get into running properly?
How to Learn to Love Running
The first thing to do, is assess what you’re doing wrong.
In many cases, the problem is that we try too hard to start losing lots of weight right away and to get into shape. We are under the illusion that in order to ‘burn fat’ or improve our fitness, we need to be training at a level that is very uncomfortable.
However, this is very much the wrong way to look at it. After all, when you start running, if it is something you’ve not done regularly before, then you’re immediately adding to your routine and doing more than you did before. You are immediately improving your health and burning more calories than you would otherwise. That alone is enough!
What’s more, is that this is enough to improve your ability to run, which means you can do a little bit more more comfortably in future.
If you head out right now to go for a run and you try to run as fast and as far as you can, then you’ll come back feeling like you achieved something but also feeling completely beaten up by your training and completely in pain.
Instead then, try to go for a run just to enjoy the run. Jog at a pace that feels comfortable and set out to explore the area. Wear comfortable shoes and when you’re ready to come home, turn around and come back.
This is something you’ll now actually want to do again.
Make it Simple
The other thing to do, is to make sure that the type of workouts you’re using are ones that you can easily fit into your routine.
This is the other problem with going for a 40 minute run: 40 minutes is a long time. And it’s especially a long time when you add the extra washing you have to do, the fact you might get lost and the fact that you need to shower and get changed.
Instead, how about looking into a relatively beginner-friendly form of HIIT? HIIT has the advantage of being something you can use anywhere and of being something that lets you burn a lot more calories and improve your health much more in a shorter space of time. This is something you can now conveniently fit into your routine and thus actually stick with.
What’s the very best way to lose weight? Most people now agree that it probably has something to do with HIIT – High Intensity Interval Training. This is a training format that challenges you to divide your time spent in the gym between high intensity bursts of sprinting or otherwise exerting yourself at 100% MHR and periods of active recovery at around 70%.
But what if you could do something to make this HIIT method even more impressive? How can you get even greater results from what is already a very effectual tool?
The answer is to use concurrent training…
What is Concurrent Training?
Simply, concurrent training is a form of training that combines cardio and resistance into one exercise. This is why it can also sometimes be referred to as ‘resistance cardio’. The idea is then that you are going to perform some kind of rapid movement but while doing it, you will be pushing or pulling against some kind of weight or resistance.
An obvious example of this would be to ride a stationary bike but to increase the resistance setting to ten so that you have to use more strength in your muscles to turn the pedals.
Other examples of concurrent training include certain forms of calisthenics – like clapping push ups or push ups – as well as boxing, swimming, rowing on a heavy setting or the kettlebell swing. The kettlebell swing is of particular interest here because it allows you to lift quiet a heavy weight in a manner that is conducive to long sequences of exertion.
Why it Matters
So why is concurrent training so important? What’s exciting about it?
There are a couple of things that make this such a great too. The first is that by combining resistance and cardio in one routine, you are actually significantly increasing the challenge. You’ll find it harder to move your limbs due to the resistance and thus you’ll need more fast twitch muscle fiber. This requires more energy and so you’ll burn more calories than performing the same movements without the resistance.
Better yet though, when you perform concurrent training, you’ll be protecting your muscle from breakdown. HIIT does this to an extent already but when you include resistance work, you effectively send a strong signal to the body that you need the muscle and it’s not just deadweight slowing you down.
In biological terms, you will be breaking down muscles and flooding them with metabolites, both of which are signals that encourage growth. You’ll produce more growth hormone and more testosterone and these both trigger growth and fat loss.
Better yet, building muscle is great for weight loss goals. That’s because muscle makes you look more toned and honed and is often the quicker way to get the physique you want. Moreover, muscle is metabolically active meaning that you burn more calories by simply having muscle. If you add muscle work into your routine, you’ll burn more fat even when you’re asleep!
If you go out to a restaurant to eat, you probably watch your calories very closely. To assist you with your calorie watching when dining out, these tips will help you make the most of it.
Always order salad dressings or sauces on the side, as this way you have control over how much you add to your meal.
When you order grilled fish or vegetables, you should ask that the food be grilled without butter or oil, or prepared with very little or either
Anytime you order pasta dishes, be on the lookout for tomato based sauces instead of the cream based sauces. Tomato based sauces are much lower in fat and calories, and tomato sauce can even be counted as a vegetable!
You should always try to drink water, diet soda, or tea instead of soda or beverages that contain
If you order dessert, share with a friend. Half of the dessert will equal half of the calories.
When you choose a soup, remember that cream based soups are higher in fat and calories than
other soups. A soup can be a great appetizer, as most are low in calories and you fill you up pretty
When ordering a baked potato, ask for salsa instead of sour cream, butter, cheese, or even bacon. Salsa is very low in calories and provides a healthy alternative with plenty of flavor and spice.
When you are full, stop eating. Listen to your body and what it tells you.
If you get full, take half of your meal home. The second portion of your meal can serve as a second
meal later. This way, you get two meals for the price of one.
If you’re looking to eat less, order two appetizers or an appetizer and a salad as your meal.
If you get a choice of side dishes, get a baked potato or steamed vegetables instead of french
Always look for food on the menu that’s baked, grilled, broiled, poached, or steamed. These types
of cooking use less fat in the cooking process and are usually much lower in calories.
Plain bread or rolls are low in both fat and calories. When you add the butter and oil, you increase the fat and calorie intake.
As key ingredients to your meal, choose dishes with fruits and vegetables. Both fruits and vegetables are great sources of dietary fiber as well as many vitamins and minerals.
Choose foods made with whole grains, such as whole wheat bread and dishes made with brown rice.
If you crave dessert, look for something with low fat, such as berries or fruit.
Always remember not to deprive yourself of the foods you truly love. All types of foods can fit into a well balanced diet.
Many people believe that eating a well balanced diet provides all the vitamins and minerals necessary for good health. In ideal circumstances, this is the case, but in reality there are many reasons why you may need vitamin supplements to cope with living in the twentieth century environment. Taking vitamins when required is a safe method of optimizing your dietary sources of nutrients, providing you follow the instructions on product labels.
1. Poor Digestion
Even when your food intake is good, inefficient digestion can limit your body’s uptake of vitamins. Some common causes of inefficient digestion are not chewing well enough and eating too fast. Both of these result in larger than normal food particle size, too large to allow complete action of digestive enzymes. Many people with dentures are unable to chew as efficiently as those with a full set of original teeth.
2. Hot Coffee, Tea and Spices
Habitual drinking of liquids that are too hot, or consuming an excess of irritants such as coffee, tea or pickles and spices can cause inflammation of the digestive linings, resulting in a drop in secretion of digestive fluids and poorer extraction of vitamins and minerals from food.
Drinking too much alcohol is known to damage the liver and pancreas which are vital to digestion and metabolism. It can also damage the lining of the intestinal tract and adversely affect the absorption of nutrients, leading to sub-clinical malnutrition. Regular heavy use of alcohol increases the body’s need for the B-group vitamins, particularly thiamine, niacin, pyrimidine, folic acid and vitamins B-12, A and C as well as the minerals zinc, magnesium and calcium. Alcohol affects availability, absorption and metabolism of nutrients.
Smoking too much tobacco is also an irritant to the digestive tract and increases the metabolic requirements of Vitamin C, all else being equal, by at least 30mg per cigarette over and above the typical requirements of a non-smoker. Vitamin C which is normally present in such foods as paw paws, oranges and capsicums, oxidizes rapidly once these fruits are cut, juiced, cooked or stored in direct sunlight or near heat. Vitamin C is important to the immune function.
Overuse of laxatives can result in poor absorption of vitamins and minerals from food, by hastening the intestinal transit time. Paraffin and other mineral oils increase losses of fat soluble vitamins A, E and K. Other laxatives used to excess can cause large losses of minerals such as potassium, sodium and magnesium.
6. Fad Diets
Bizarre diets that miss out on whole groups of foods can be seriously lacking in vitamins. Even the popular low fat diets, if taken to an extreme, can be deficient in vitamins A, D and E. Vegetarian diets, which can exclude meat and other animal sources, must be very skillfully planned to avoid vitamin B12 deficiency, which may lead to anemia.
Lengthy cooking or reheating of meat and vegetables can oxidize and destroy heat susceptible vitamins such as the B-group, C and E. Boiling vegetables leaches the water soluble vitamins B-group and C as well as many minerals. Light steaming is preferable. Some vitamins, such as vitamin B6 can be destroyed by irradiation from microwaves.
8. Food Processing
Freezing food containing vitamin E can significantly reduce its levels once defrosted. Foods containing vitamin E exposed to heat and air can turn rancid. Many common sources of vitamin E, such as bread and oils are nowadays highly processed, so that the vitamin E content is significantly reduced or missing totally, which increases storage life but can lower nutrient levels. Vitamin E is an antioxidant which defensively inhibits oxidative damage to all tissues. Other vitamin losses from food processing include vitamin B1 and C.
9. Convenience Foods
A diet overly dependent on highly refined carbohydrates, such as sugar, white flour and white rice, places greater demand on additional sources of B-group vitamins to process these carbohydrates. An unbalanced diet contributes to such conditions as irritability, lethargy and sleep disorders.
Some antibiotics although valuable in fighting infection, also kill off friendly bacteria in the gut, which would normally be producing B-group vitamins to be absorbed through the intestinal walls. Such deficiencies can result in a variety of nervous conditions, therefore it may be advisable to supplement with B-group vitamins when on a lengthy course of broad spectrum antibiotics.
11. Food Allergies
The omission of whole food groups from the diet, as in the case of individuals allergic to gluten or lactose, can mean the loss of significant dietary sources of nutrients such as thiamine, riboflavin or calcium.
12. Crop Nutrient Losses
Some agricultural soils are deficient in trace elements. Decades of intensive agriculture can overwork and deplete soils, unless all the soil nutrients, including trace elements, are regularly replaced. This means that food crops can be depleted of nutrients due to poor soil management. In one U.S Government survey, levels of essential minerals in crops were found to have declined by up to 68 per cent over a four year period in the 1970’s.
13. Accidents and Illness
Burns lead to a loss of protein and essential trace nutrients such as vitamins and minerals. Surgery increases the need for zinc, vitamin E and other nutrients involved in the cellular repair mechanism. The repair of broken bones will be retarded by an inadequate supply of calcium and vitamin C and conversely enhanced by a full dietary supply. The challenge of infection places high demand on the nutritional resources of zinc, magnesium and vitamins B5, B6 and zinc.
Chemical, physical and emotional stresses can increase the body’s requirements for vitamins B2, B5, B6 and C. Air pollution increases the requirements for vitamin E.
Research has demonstrated that up to 60 per cent of women suffering from symptoms of premenstrual tension, such as headaches, irritability, bloated ness, breast tenderness, lethargy and depression can benefit from supplementation with vitamin B6.
Rapid growth spurts such as in the teenage years, particularly in girls, place high demands on nutritional resources to underwrite the accelerated physical, biochemical and emotional development in this age group. Data from the USA Ten State Nutrition Survey (in 1968-70 covering a total of 24,000 families and 86,000 individuals) showed that between 30-50 per cent of adolescents aged 12-16 had dietary intakes below two thirds of the recommended daily averages for Vitamin A, C, calcium and iron.
17. Pregnant Women
Pregnancy creates higher than average demands for nutrients, to ensure healthy growth of the baby and comfortable confinement for the mother. Nutrients which typically require increase during pregnancy are the B-group, especially B1, B2, B3, B6, folic acid and B12, A, D, E and the minerals calcium, iron, magnesium, zinc and phosphorous.
The Ten State Nutrition Survey in the USA in 1968-70 showed that as many as 80 per cent of the pregnant women surveyed had dietary intakes below two thirds of recommended daily allowances. Professional assessment of nutrient requirements during pregnancy should be sought.
18. Oral Contraceptives
Oral Contraceptives can decrease absorption of folic acid and increase the need for vitamin B6, and possibly vitamin C, zinc and riboflavin. Approximately 22 per cent of Australian women aged 15-44 are believed to be on “the pill” at any one time.
19. Light Eaters
Some people eat very sparingly, even without weight reduction goals. US dietary surveys have shown that an average woman maintains her weight on 7560 kilojoules per day, at which level her diet is likely to be low in thiamine, calcium and iron.
20. The Elderly
The aged have been shown to have a low intake of vitamins and minerals, particularly iron, calcium and zinc. Folic acid deficiency is often found, in conjunction with vitamin C deficiency. Fiber intake is often low. Riboflavin (B2) and pyrimidine (B6) deficiencies have also been observed. Possible causes include impaired sense of taste and smell, reduced secretion of digestive enzymes, chronic disease and, maybe, physical impairment.
21. Lack of Sunlight
Invalids, shift workers and people whose exposure to sunlight may be minimal can suffer from insufficient amounts of vitamin D, which is required for calcium metabolism, without which rickets and osteoporosis (bone thinning) has been observed. Ultraviolet light is the stimulus to vitamin D formation in skin. It is blocked by cloud, fog, smog, smoke, ordinary window glass, curtains and clothing. The maximum recommended daily supplement intake of vitamin D is 400 i.u.
Wide fluctuations in individual nutrient requirements from the official recommended average vitamin and mineral intakes are common, particularly for those in high physical demand vocations, such as athletics and manual labor, taking into account body weight and physical type. Protein intake influences the need for vitamin B6 and vitamin B1 is linked to kilo joule intake.
23. Low Body Reserves
Although the body is able to store reserves of certain vitamins such as A and E, Canadian autopsy data has shown that up to thirty percent of the population have reserves of vitamin A so low as to be judged “at risk”. Vitamin A is important to healthy skin and mucous membranes (including the sinus and lungs) and eyesight.
Athletes consume large amounts of food and experience considerable stress. These factors affect their needs for B-group vitamins, vitamin C and iron in particular. Tests on Australian Olympic athletes and A-grade football players, for example, have shown wide ranging vitamin deficiencies.
Strength training is exercise that uses resistance to strengthen and condition the muscular-skeletal system, improving muscle tone and endurance. “Strength training” is used as a general term synonymous with other common terms: “weightlifting” and “resistance training.”
Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscular strength, and increases in tendon, bone, and ligament strength. Lifting weights has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth.
Improved Physical Appearance and Performance
One important result of strength training is increased physical performance. Muscles quite literally utilize energy to produce movement, functioning as the engine or powerhouse of the body. Strength training increases the muscles’ size, strength, and endurance, which contribute to improvements in our work, favorite sports hobbies, and our general day-to-day activities.
Another benefit of a good strength-training program is its effect on our overall appearance and body composition. Which can directly influence self-esteem, self-worth, and level of confidence. Take, for example, a 170-pound man who has 20 percent body fat; 34 pounds of fat weight and 136 pounds of lean body weight (muscle, bones, organs, water, etc). By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 170 pounds, but he is now 17 percent fat with 29 pounds of fat weight and 141 pounds of lean body weight. Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a fit appearance.
Both our physical appearance and our physical performance can be improved by muscle gain or hampered by muscle loss. Research indicates that unless we strength train regularly; we lose about one-half pound of muscle every year of our lives after age 30. Unless we implement a safe and effective weight lifting program, our muscles gradually decrease in size and strength in the process called “atrophy.”
Lifting weights is therefore important for preventing the muscle loss that normally accompanies the aging process. A common misconception is that as we reach the age of senior citizens, it is normal to stop being active and to start using ambulatory aides like canes and wheelchairs. Many people think we have no choice; they think this is normal.
But this couldn’t be further from the truth. There is absolutely no reason why all of us can’t be physically, mentally, socially, and sexually active, living a healthy vibrant life until our last day on Earth! The reason many elderly people rely on ambulatory aides and become slower and fatter is simply that over the years their muscles have been wasting away, so their physical performance and metabolism also decrease, becoming less efficient.
Increased Metabolic Efficiency (your ability to burn excess calories)
That one-half pound of muscle loss every year after age 30 produces a one-half percent reduction in basal metabolic rate (BMR) every year. A reduction in BMR means that our bodies are less able to use the food we consume as energy, thus more gets stored as body fat. “Basal metabolic rate” refers to the energy used by our body at rest to maintain normal body functions.
Our muscles have high-energy requirements. Even when we are sleeping, our muscles use more than 25% of our energy (calories). When you implement the principles of effective strength training and you are consistent in your program, you will achieve an increase in lean muscle mass throughout your body and increase your BMR. In other words, you can actually condition your metabolism to work better and more efficiently even when you are at rest.
An increase in muscle tissue causes an increase in metabolic rate, and a decrease in muscle tissue causes a decrease in metabolic rate. You can see that anyone interested in decreasing body fat percentage and their risk of disease as well as in increasing physical performance and appearance, should be strength training to help condition their metabolism (BMR).
One of the biggest mistakes people make when starting a weight-management program is not including a strength training routine with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat.
Decreased Risk of Sustaining an Injury
Our muscles also function as shock absorbers and serve as important balancing agents throughout our body. Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities such as jogging or playing basketball. Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group.
To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day). For example, if you are doing bench-pressing exercises for your chest, you should include some rowing exercises for your back muscles as well.
By now you have probably realized that weightlifting should be an important part of your exercise routine. Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Good luck; I hope you enjoy all the wonderful benefits of an effective strength training program.
There are two main types of exercise that you can do – aerobic and anaerobic. The first one, aerobic, means with oxygen. Aerobic type exercise has an important distinction, it burns fat as the main fuel.
Anaerobic on the other hand, burns sugar as the main source of fuel. Despite common myths, exercise doesn’t have to be drastic in any way to provide massive benefits. Even if you choose light exercise, you will still burn fat.
Light exercise will clear out lactic acid, which is a waste of the body, and stimulate your cells to
regenerate. To be sure that you are burning fat rather than sugar, it’s very important to make sure
that you are doing several things as you exercise.
The most important thing you can do as you exercise is breathe deep. You should always breathe in deep into your stomach through your nose, hold it for a few seconds and then exhale hard through your mouth.
Second, you should make sure that you exercise at a comfortable level. You should exercise at a level of 7 out of 10, and still be able to carry on a normal conversation while you exercise. You should do this for 45 minutes or so each day, then you’ll begin to notice just how much your energy
Even if you don’t think you have the time to exercise, rest assured that there is always time. If you have to, use the time that you would normally spend sleeping. With exercising, you’ll actually need less sleep than before.
You can also use the time of your lunch break to exercise as well. The increase in productivity will have you more on the ball, and you can save your time through the dramatic increase in your
Cellularise, or rebounding, is one of the best forms of aerobic exercise there is. If you have access to a rebounder, you shouldn’t hesitate to use it. Use any break you have at work to engage in some type of movement and deep breathing.
Any type of exercise you do will strongly benefit your heart. It will make it a stronger and larger organ. Deep breathing will help your lungs become stronger and larger as well. There is research now that links exercise to helping benefit and almost prevent each and every type of disease or ailment.
Movement of the joints will promote proper blood flow and create energy, as sitting down all day
will rob your body of much needed energy. If you sit down all day, it’s very important that you promote blood flow, circulation, energy, brain flow, and the strength of your heart. With just a little bit of your time devoted to exercise, you’ll find yourself healthier than you have ever been in the past.
Weight loss and getting into shape can be a continuous battle for a lot of people. Dieting is not enough for most people, and implementing an exercise program is typically needed. The primary focus in a weight loss based exercise programs should be to find a regimen you enjoy. This makes it more likely that you would stick with the exercise program, instead of leaving it behind due to disdain. If you do not like to jog, why put your mind and body through it? By finding exercises that you enjoy, you will be more likely to stick with it.
Before you start an exercise program, you should check with your primary care doctor to ensure you are healthy enough for the level of activity required. After you have established that you are healthy enough for the activities you plan to do, set your long-term goal and short-term goals. After determining your long-term goal, break it down into more manageable, smaller tasks. For example, if your overall goal is to lose thirty pounds, you can break the goal down further by saying you want to lose two pounds per week.
When you are involved in any weight loss based exercise program, it is important that you take the time to warm up properly before you begin exercising. Warming up before working out helps you avoid muscle and tendon injuries, and results in a lower risk of developing strains and sprains.
While you are exercising, make sure you have plenty of water. It is essential that you keep plenty of room temperature water on hand while you are exercising. This is because cold water can cause stomach cramps while you are working out, and your body is hot. Keeping yourself hydrated at all times will keep your muscles performing at their best, and prevent them from becoming extremely sore the day after your workout.
During your exercise routine, it is important that you switch between cardio exercises and weight training exercises. By switching up your exercise, your body will experience maximum results, and you will be able to burn more fat than if your body can predict what will happen next.
At any time, if you become tired during your exercise, take a break. When your body is tired, you are more likely to become injured. If your goal is to lose weight and get back into shape, the last thing you need is to put yourself in a situation where you can become injured.
Some people who have developed a weight loss exercise program have found that it is better to exercise in groups. If you are someone who is more likely to push themselves when you are in a group, joining a gym or exercise club may have great benefits. And when you are working out with other people, is possible that you will have more motivation, which will translate to more overall success.
If you are trying to lose weight, do not depend on diet alone. It is essential that you make a total lifestyle change for future success. Exercising to lose weight is one of the best methods to shed extra pounds. Not only will you feel better because of the exercise, you will be able to build lean muscle mass and look better too.