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What’s Better to Lose Weight, Walking or Jogging?

With so much conflicting information about exercise and weight loss, it’s hard to know what you should do and how often, especially when it comes to walking or jogging. You don’t have to go on some crazy fad diet, do a triathlon, become a vegan or even skip dessert in order to lose weight.

Walking and jogging are both aerobic activities that increase your heart rate, burn calories, improve home gymbone, muscular and cardiovascular strength, and prevent heart disease.

The Skinny on Weight Loss

You burn calories all the time, even at rest; just how many calories you burn on any given day varies based on your weight, sex and other genetic and hormonal factors. Calories are simply units of energy that are stored in the cells of your body. Each pound of fat that you carry stores about 3,500 calories.

In order to lose weight you will have to burn more calories than you take in to create a calorie deficit. With a 500-calorie deficit per day, you can lose about a pound per week.

Turn up the Burn

courir

Running generally burns up to twice as many calories per mile as walking. To calculate how many calories you burn for each mile of walking, multiply your weight in pounds by 0.53.

To calculate the number of calories per mile that you burn during a run, multiply your weight by 0.75. A person weighing 155 pounds will burn approximately 186 calories walking for 30 minutes at a pace of 4.5 mph, according to Harvard Medical School. The same person will burn 298 calories if they spend the same amount of time jogging at 5 mph. Five miles per hour of jogging is a 12-minute mile pace.

With so much conflicting information about exercise and weight loss, it’s hard to know what you should do and how often, especially when it comes to walking or jogging. You don’t have to go on some …Here’s the thing most people don’t know – weight loss does not have to be hard.




Health And Fitness Is Not A 12-Weeks Program

By Tom Venuto, NSCA-CPT, CSCS (Author of: Burn The Fat, Feed The Muscle)

Not long ago, one of the members of my health club poked her head in my office for some advice. Linda was a 46 year old mother of two, and she had been a member for over a year. She had been working out sporadically, with (not surprisingly), sporadic results. On that particular day, she seemed to have enthusiasm and a twinkle in her eye that I hadn’t seen before.

I want to enter a before and after fitness contest called the “12 week body transformation challenge.” I could win money and prizes and even get my picture in a magazine.

“I want to lose THIS”, she continued, as she grabbed the body fat on her stomach. “ Do you think it’s a good idea?Linda was not “obese,” she just had the typical “moderate roll” of abdominal body fat and a little bit of thigh/hip fat that many forty-something females struggle with. “I think it’s a great idea,” I reassured her. “

Competitions are great for motivation. When you have a deadline and you dangle a “carrot” like that prize money in front of you, it can keep you focused and more motivated than ever.”

Girl_RunningLinda was eager and rarin’ to go. “Will you help me? I have this enrollment kit and I need my body fat measured.”“No problem,” I said as I pulled out my Skyndex fat caliper, which is used to measure body fat percentage with a “pinch an inch” test.When I finished, I read the results to her from the caliper display:

“Twenty-seven percent. Room for improvement, but not bad; it’s about average for your age group.”She wasn’t overjoyed at being ‘average’. “Yeah, but it’s not good either.Look at THIS,” she complained as again she grabbed a handful of stomach fat. “I want to get my body fat down to 19%, I heard that was a good body fat level.” I agreed that 19% was a great goal, but told her it would take a lot of work because

average fat loss is usually about a half a percent a week, or six percent in twelve weeks.

Her goal, to lose eight percent in twelve weeks was ambitious. She smiled and insisted, “I’m a hard worker.I can do it




Little Secrets to get fit .

These are 9 fitness goals every person should set. Look up the word “fit” in the dictionary. Does is say anywhere how much a person should be able to lift or how fast they should be able to run? No. So we can’t find a real definition of what fit means.

Use this as your dictionary and get fit with us. 

Before you call yourself “in shape” try these rules.

bench-press-exerciseAny person can follow and if you can’t go all the way at first we’ll give you what you need to make it there. We say a fit person can bench press 1 1/2 of their body weight. Upper body strength is more than just the actually exercise.
Lye down flat on a bench press machine, keeping your feet flat to the ground the entire time. Divide the heaviest weight you’ve lifted times your body weight.

Score: Less than 1.0: a little weak but we can fix this. 1.0–1.49: Ordinary, you’re not that bad off. 1.5 or more: You definitely know what’s going on.

You want to strengthen a muscle?

barbellThe key is to lift fats. Follow these guidelines for a few weeks and you’ll see how much you’ve improved. *Take a weight that’s about 40% of what you can lift at one time. Do nine sets of three reps. Don’t forget to rest about 50-60 seconds between sets. Lower and *About three to four days after do three sets of flat, incline or decline barbell presses with the heaviest weight you can lift (six times).

*Press your head into the bench as you are lifting. Doing this will ensure that your spine is perfectly straight. Pushing your head into the bench activates neck extensors.

An adult in shape can run a mile and a half in 11 minutes. Your body’s ability to give oxygen to your working muscles shows that you’re in peak performance. Doing exercises regularly (running) lowers your cholesterol and keeps your body fat to a minimum. This is good for prevention of heart disease.




Abdominal Exercises: Complete with Images & Descriptions

 

Exercices

total ab exercises

Develop a flat sexy waistline with some of the most effective ab exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all…

I’m ready to burn fat & tone up…show me how

Crunches
Crunches
W/Legs  Raised
Diagonal Crunches
Hanging
Single Leg Bent  Raise
Hanging
Single Leg Raise
Single Trunk Raise
Front Shoulder Cross
Barbell Side-Bend
Side-Bend Pushup
Lying
Side Shoulder Raise
Dumbbell Side-Bend
Sit-ups
Swiss
Ball Elevated Leg Raise
Barbell Trunk Bend
Machine Trunk Rotation

 

Abdominal
Exercise #1: CRUNCHES

Description:
– Lie on back with knees bent, and hands clasped behind neck.
– Raise shoulders up until they clear the floor and return to start position for one set.
– For the other two sets, raise left shoulder toward right knee, return to floor.
– Lift right shoulder toward left knee, return to floor.

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Ab
Exercise #2: CRUNCHES w/ LEGS RAISED

Description:
– Lie on back with knees bent, and hands clasped behind neck.
– Position legs up over chair.
– Raise shoulders up until they clear the floor and return to start position for one set.
– For the other two sets, raise left shoulder toward right knee, return to floor.
– Lift right shoulder toward left knee, return to floor.

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Abdominal Exercise #3: DIAGONAL
CRUNCHES

Description:
– Lie on back with knees bent, and hands clasped behind neck.
– Raise left shoulder up and raise right knee up, twist until they touch.
– Lower and repeat with right shoulder and left knee.

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AB Exercise #4: Hanging
Single Bent Leg Raise

Description:
– Position body between arm holds of chair.
– Place arms on grips.
– Tighten upper body muscles and slightly lift legs of floor by pushing down with shoulders.
– Keep knees bent and lift thighs upward, bending at waist.
– Lower legs and repeat.

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AB Exercise #5: Hanging
Single Leg Raise

Description:
– Position body between arm holds of chair.
– Place arms on grips.
– Tighten upper body muscles and lift legs of floor by bending knees.
– Keep knees straight and lift thighs upward, bending at waist.
– Lower legs and repeat.

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AB Exercise #6: Single
Trunk Raise
 

Description:
– Lie on back with knees bent, arms over head, palms upward.
– Bring one knee to center of chest.
– Lift buttocks off floor, keeping knee to chest.
– Lower and repeat with other leg.

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AB Exercise #7: Front
Shoulder Cross

Description:
– Lie on back on bench.
– Hold weights in hands, arms above head.
– Lift arms up and across body.
– Slightly lift upper body off bench.
– Lower body and return arms to start position.
– Repeat.

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Abdominal Exercise #8: Barbell
Side-Bend

Description:
– Stand with barbell resting on shoulders behind head.
– Hold bar with elbows bent.
– Place feet shoulder distance apart.
– Bend sideways to left, then to right.
– Repeat

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Abdominal Exercise #9: Side-Bend
Pushup
 

Description:
– Lie on floor on your side, forearm supporting upper body.
– Knees should be bent to 45 degrees.
– Place free hand on hip as shown.
– Keep knee and lower leg on floor and raise hip off floor.
– Lower and repeat.
– Repeat exercise on other side.

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Abdominal Exercise #10: Lying
Side Shoulder Raise

Description:
– Lie on side.
– Cross arms over chest.
– Lift shoulders up.
– Return to start position and repeat.

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Abdominal Exercise #11: Dumbbell
Side-Bend

Description:
– Stand, holding weight in left hand.
– Bend to right.
– Return to start position and repeat.
– Repeat sets with weight in right hand and bending to left.

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Ab
Exercise #12: Sit-ups

Description:
– Lie on back with knees straight, and hands clasped behind neck.
– Your legs should not be held down.
– Raise shoulders up until they clear the floor.
– Continue by bending your body until reaching a full sitting position.
– Return to start position and repeat.
* If your back is not flat against the floor when you lie down, you may place a small pillow under your knees


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Ab Exercise #13: Swiss
Ball Elevated Leg Raise


Description:
– Lie on back with ankles on ball.
– Lift buttocks up as shown.
– Lift one leg off of ball and lower leg back to ball.
– Lift other leg off of ball and lower leg back to ball.
– Lower buttocks and repeat.

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Ab Exercise #14: Barbell
Trunk Bend

Description:
– Sit with good posture.
– Place barbell behind neck on shoulders.
– Rest arms on bar.
– Look over left shoulder and twist to left.
– Return to start position and repeat to right.

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Abdominal Exercise #15: Machine
Trunk Rotation


Description:
– Sit in trunk rotation machine.
– Place arms in arm supports.
– Slowly twist trunk to right.
– Return to start position and twist trunk to left.
– Return to start position and repeat.

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I’m ready to burn fat & tone up…show me how




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.




The Best cardio exercises for weight loss

Cardio is the most common form of weight loss exercise. It is effective, increases heart rate and metabolism too which are key elements for weight loss.

Try out these different cardio exercises along with your weight loss programme to add that zing to your workout routine. Here are 20 best cardio exercises for weight loss and fitness.

 

What is cardio?
groupe_of_working_outArnav Sarkar explains how cardio is beneficial for weight loss, “The simplest explanation of a cardio workout would be any workout/exercise that gets your heart rate up, and keeps it elevated for a significant amount of time.” If you’re a first timer with cardio, look to starting with 20-minutes-a-day cardio workouts, and increase the duration and intensity of exercise to improve your stamina and reach your weight loss targets.

Precautions for cardio workouts
Before you start huffing and puffing, did you know there are limits and precautions when you practice your cardio workouts? Arnav explains what you should keep in mind for cardio workouts, “Don’t overdo it, especially the slow and long duration type. Good cardio training has a lot of benefits to offer, but overdoing it, which is very common, can soon lead to problems like aching knees, muscle loss, slower metabolism, etc. For most people, 10-20 minutes of intense cardio, and 25-45 minutes of low intensity cardio seems to work best without causing any overuse injuries.”

High Intensity Interval Training (HIIT)
HIIT sessions are only 20 minutes long if you minus the warming up and warming down session. For best results, you should go for HIIT training every second to third day. This is because whenever you do reps, you perform them with greater intensity. But don’t fool yourself into trimming down in a day and performing this workout every day as this workout is known to burn energy from your muscle system which calls for at least a day’s time to rest and recover.

Group-working-out-with-kettlebells

Group working out with kettlebells

Kettlebell
“The basic exercises that are done with a Kettlebell are whole body exercises,” explains Arnav. “This means that they make your body work hard and burn a lot more calories than what the basic isolation exercises like crunches, curls, etc do. Also because these basic exercises burn a lot more calories with each rep, the workouts are rarely very long. For most, a basic 30-45 minute workout will be enough to get the job done.”

Circuit training
Simply put, circuit training is a bunch of aerobic exercises mixed up with resistance training to deliver a high intensity workout. These exercises are performed one after the other – in a circuit – with minimal rest in-between. Circuit training involves both aerobic and anaerobic exercises but this method of training is so flexible, you can create your very own routine in a matter of minutes with a little bit of research and help from your friendly neighbourhood fitness blog or website like healthmeup.com

Plyometrics
plyometrics-jump-450x321Plyometric contractions—or the stretch shortening cycle, as it is often referred to—involves a process whereby the muscle undergoes a period of rapid lengthening movement, followed by a brief transition time where there is no change in muscle length, followed by an explosive shortening movement that in turn enables related muscles to produce maximum force without necessarily increasing maximum strength.




workouts with cardio.

 

This cardio area will lead you in the right direction to find effective calorie burning workouts and fat blasting exercises to help you lose body fat and drop pounds.

People working out with exercise bar

People working out with exercise bar

Cardio is very important for several reasons. First, it helps strengthen and improve your cardiovascular system which includes your heart and blood vessels. This system helps increase blood and lymph circulation to transport vital nutrients and oxygen to every cell in your body. A strong heart will be able to pump more blood and deliver more oxygen with greater efficiency which results in a slower heart rate.




Advanced door anchor for both home and on the go full body training.

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