Monthly Archives: April 2015

What’s the Best Fat-Busting Exercise?

Once you’ve addressed your diet, exercise can truly begin to work its magic on your physique, and help boost fat loss even further. The trick to achieve flat abs is to incorporate the correct types of exercises. High-intensity interval exercises are at the core of my Peak Fitness routine. This short intense training protocol improves muscle energy utilization and expenditure due to its positive effects on increasing muscle mass and improving muscle fiber quality. Muscle tissue burns Hiitthree to five times more energy than fat tissues, so as you gain muscle, your metabolic rate increases, which allows you to burn more calories, even when you’re sleeping.

Further, several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session. In fact, you can actually lose more weight by reducing the amount of time you spend on exercise, because when doing high-intensity interval training you only need 20 minutes, two to three times a week. Any more and you’ll overdo it! You can get the details on how to properly perform these exercises in the video below.




What to Eat After Your Workouts?

After a cardiovascular workout (fat loss day), wait 30-45 minutes, and then consume a high quality source of protein (whole food) and vegetable-type carbohydrate. An example would be a spinach salad and some chicken. The reason why you’ll want to wait a bit after the session to eat is to ride the fat burning wave of your cardio session.

high quality source of protein foodHowever, waiting more than an hour is typically too long, and can start to slow down your metabolism because your body goes into starvation mode. After a resistance workout (muscle building day) you need a different approach.

The meal after a resistance workout is the only meal that you ever want to be absorbed rapidly.

Why?

Because typically, when a meal is absorbed fast because of high glycemic or simple carbs, there is a good chance your blood sugar will rise too fast, and the carbohydrates will be stored as body fat. But after a resistance workout, you’ve just primed the pump with an intense workout (with weights), and you have a one hour window of opportunity to shuttle in nutrients, amino acids, glycogen, and other anabolic nutrients to help repair your damaged muscles.

If you miss this one hour window after your intense workout, the chances that your muscles will be able to repair themselves, which makes them bigger and stronger, diminish significantly.

Keep in mind that after a workout, your stomach and digestive tract do not function as efficiently. The reason is because your digestive tract is incredibly vascular and uses significant amounts of blood to do its job. The problem arises because much of your blood is in the muscles that you just finished training.

Carbohydrates and Endurance: Clearing up the Confusion So an adequate amount of blood is not available to digest food eaten after a workout. For this reason, the best post workout meal on resistance training days is whey protein and a higher glycemic (fast released, starchy) carbohydrate.

You can use a banana as your carb. The potassium in the banana seems to help with recovery. The whey protein is already pre-digested so it is absorbed rapidly.

You’ll want to consume your fast released post workout meal 15-30 minutes after an intense weight training session.

Start to implement these rules of proper fitness nutrition, and you’ll likely start to feel your clothes fit better within a couple of weeks. Everyone has the power to change. Many people get in the best shape of their life in their 40’s and 50’s. You can too! A healthy fitness lifestyle is the only true fountain of youth that exists. Train hard and expect success,




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