My Top 10 Fat Burning Workouts You Have Never Tried

If you have read some of my other articles, you will know that I'm always giving you new ways to make your exercise different, to keep it effective and fun. Making your workout fun and using variety is the big difference between people who acheive the body they wanted by adotping a fitness lifestyle and those that jump on and off the "fitness train" a few times each year and never really make any progress. It is important to make sure your program is fun, interesting and it makes your fitness a priority in your life and you will acheive the body you want.

Something I have noticed is that most people will exercise regularly for a few months and they tend to get either bored with the same resistance training and Cardio programs, or they tend to get demotivated when they no longer get the results they were getting when they started. I beleive, that your exercise should never be boring, we just need to keep an open mind to the wealth of different exercise methods there are to use to get you to

your goal. Really there are so many various styles of exercise you can use, there is absolutly no reason you should ever get bored and give up on getting the lean body you always wanted. Using different exercise methods also has the benifit of building stronger joints as it reduces the movement pattern overload common with many traditional programs.

Before I give you my favourite exercise methods, I need to tell you one of the best ways I know to get a lean healthy looking body is to use a consistant resistance training program utilising free weights. Using some of these different exercise methods in your resistance training program on the same day, as an alternative session on another day or as a seperate exercise cycle are all great ways to make your program more effective by using variety.

Ok, here are some of my top different exercise techniques:

1. Staircase Workouts - Stair training is great because stairs are everywhere. You can go to a football oval and do stadium stairs, any building that has stairs like a hotel (most people take the elevator, so you will not even have many people looking at you while you're working out), or even the stairs in your own home. For an awesome full body workout, try mixing stairs sprints with an upper body exercise like pushups or pull-ups. If done with a high enough intensity, stairs workouts help to create changes throughout your entire body due to the muscle building and fat burning hormonal response and metabolism increase that you get through working the biggest muscle groups in your entire body. If you thought that going up and down the stairs was the only way to get a good stairs workout...think again. My fellow trainer and friend, Virgil Aponte, has developed a website that focuses

on creative stairs workouts using all kinds of exercises you never would have thought of before. You can find out more info on stairs exercises workouts at my 'fitness products' page at truthaboutabs.com at the link below.

2. Wind Sprints and Hill Sprints - Find any open field in a park or athletic field and try 50, 75, and 100-yard all-out wind sprints. After each sprint, rest long enough to catch your breath before the next one (generally 1-2 minutes). Try workouts of anywhere from 6 to 20 wind sprints for a great "cutting" workout. Also, if you have a hill nearby, hill sprints are also great workouts. Sprint up the hill as fast as you can and walk down for your rest interval. Repeat until you're whooped (a 20-30 minute hill workout is plenty). These sprint workouts are so amazingly effective at changing your entire body for the same reason as stairs exercises...by powerfully working the biggest muscle groups in your entire body, you greatly stimulate your metabolism while simultaneously increasing your fat burning and muscle building hormones.

Just look at any world class 100-meter sprinters and notice how ripped-to-shreds those guys are. Now compare that to the emaciated weakling physiques of many marathoners, and you'll see that sprinting is where the action is at for a healthy, ripped, powerful body! Now I don't want to upset all of you distance runners out there. Hey, if distance running is something you enjoy, then go right ahead. But don't say you're doing it for the health benefits, because I might just have to disagree. You can read my full story on why I believe variable intensity training is far superior to steady-state endurance training in one of my other ezinearticles.com articles at Cardio-Enthusiasts: Discover a More Effective exercise Method for Fat Loss and Heart Health!

3. Kettlebell training - If you've been reading my articles for some time, you've probably heard me praise kettlebell training many times before, but I will have to reiterate that it has been one of the best exercise methods that I've ever tried and has taken my physical capabilities to a whole new level. Kettlebells are an alternative type of free-weight exercise instead of barbells and dumbbells. Their unique construction and resistance distribution (basically a cannonball with a handle) allows for a whole different realm of exercises that's available compared to dumbbells and barbells. Kettlebells have been typically used for training hard-core athletes, military units, martial arts competitors, and other tough individuals, but there is no reason that anybody looking to get stronger, bigger, or more cut can't learn the exercises and benefit from them.

It's been a little over a year now since I've incorporated kettlebell training into my programs, and I'll admit that I'm hooked for life! At between $100-$150 per kettlebell, they are definitely not cheap, but they are well worth the money. Just one or two kettlebells and you've literally got yourself an entire home gym that you can use for the rest of your life...worth every penny in my book! If you want to give these body-hardening kettlebells a try, you can find more info at my 'fitness products' page at truthaboutabs.com at the link below.

4. Bodyweight Workouts - For a change of pace, try adding to your program one or two workouts a week at home with just bodyweight based exercises. These can be great because you can get a high intensity workout done in only 15-30 minutes without having to go to the gym on days that you might not have time for a trip to the gym. Try alternating bodyweight squats, pushups variations, lunges, and floor abs exercises continuously for 15-30 minutes. Try to take very short rest periods or none at all to really amp up the intensity since this will be a brief workout. If you're more advanced, you can even incorporate more challenging exercises like handstand pushups, one-arm pushups, and one-legged squats into your bodyweight

exercise programs.

5. Ring training - This type of exercise basically uses portable gymnastic rings that you can take anywhere with you. You throw the straps up over any high bar like a pullup bar, the top of a power rack, or even over a football field goal crossbar. Then you can quickly adjust the rings to do exercises like ring dips, ring pushups, ring pull-ups, hanging leg raises, horizontal body rows, L-sits, and more. Dips and pushups on the rings are my favorites and the rings really make them a hell of a lot more difficult, while also incorporating your stabilizer muscles to a much greater degree. The rings allow your joints to move in a more natural pattern and can help you prevent or even recover from shoulder injuries. Personally, when I try dips on a normal dip stand, it hurts my shoulders. However, dips on the training rings feel perfect,

and also give me a much better muscle pump. The training rings are one of the best exercise devices I've ever bought. Give them a try...I think you'll like them if you're up for a challenge. I found my rings, which you can hang up easily on a power rack, pullup bars, or at a park, at ringtraining.com.

6. Swimming - A great full body workout that stresses the muscles and joints in a much different way than most resistance training. Incorporating swimming workouts once or twice a week into your normal exercise programs can really enhance your physique. I recommend trying a "sprint" style swimming workout, which will help more for building muscle compared with endurance long distance swimming. For sprint style, swim as hard as you can to the other side of a 25-meter or 50-meter pool (or sprint swim similar distances in a lake or

the ocean if you like to swim outdoors). Rest enough to catch your breath between sprint swims (about 20-40 seconds). Try to keep the rest intervals fairly short with swim sprints. You can also mix different strokes (crawl, breaststroke, sidestroke, backstroke, butterfly) on each swim sprint. I've found that sprint swimming gives me a great muscle pump (especially in the upper body), without any soreness the next day as is typical with resistance training. This is because swimming has no eccentric movement (the negative portion of a lift), which is what causes muscle soreness. Keep in mind that even though swimming works your muscles well and is a nice alternative workout to mix in once or twice a week, it does not strengthen your bones. You still need to do regular resistance training to do that.

7. Sandbag training - This form of exercise is a nice variation to mix in with your strength training. It works your body with an unstable object, which makes muscles that might normally be neglected get in on the action to perform the movements. I've been mixing some sandbag training into my programs for over a year now, and I've found it is a very intense method of exercise that works your muscles in a different way and gets you huffing and puffing like crazy. You can make your own sandbags to train with by filling various sized duffle bags with sand, or you can use those construction type sandbags that come in several shapes. Sandbag exercises can be done as squats, cleans, presses, lunges, shouldering, throws or heaves, carrying up hills, etc. Make no mistake, training intensely with sandbags will get you ripped in no time flat! I've actually found an entire book devoted to sandbag training, which gave me some great ideas for doing sandbag based workouts. If you're interested in this type of exercise, you can find more info at my 'fitness products' page at truthaboutabs.com at the link below.

8. Mountain Biking - As you may have figured by now, I'm not a proponent of steady pace endurance exercise, but rather, highly variable intensity exercise that works with bursts of exertion followed by recovery intervals. Well, mountain biking fits this bill perfectly. You get the leg pumping exertion during the uphill climbs, while also getting the adrenaline rush of the downhill acting as your recovery intervals. Mix it all together and you get a super-fun, high-intensity, leg burning workout that will melt fat off of your entire body and build awesome legs at the same time. The climbs can be tough and will challenge you both physically and mentally as you pump away trying to make it up steep hills without having to resort to getting off of the bike. Then after you make it up the challenging climbs, you get rewarded with the adrenaline rush of flying down steep hills while jumping off of boulders and logs and trying not to stumble or fall off the bike. It's such an addicting thrill...I love it! See, who says that working out has to be boring!

9. Indoor (or outdoor) Rock Climbing - This is yet another fun way to get in a great workout that will also challenge you both physically and mentally. Indoor rock climbing gyms have starting popping up all over the place in recent years and will be more accessible than outdoor rock climbing to most people. Rock climbing is a great workout for your legs, arms, shoulders, and your entire back. It also really works your grip strength and forearms like crazy. Whenever I go indoor rock climbing (which is only on occasion), my forearms are sore for about 2-3 days afterwards. Give it a try if you've never done it...it may be just what you're looking for to spice up your fitness program.

10. Stick Wrestling - This is a killer full body workout and can also be a great competition between you and your friends. This is probably more of a guy thing for most people. You could even come up with your own "fight club" and have stick wrestling competitions with your buddies to see who is toughest. There are actually sticks designed specifically for stick wresting, but you can even just use a strong broomstick cut down to about 30-36 inches long and taped up with some athletic tape to prevent splinters. For your stick wrestling workout, stand on a soft mat or carpeted area (or grass if outdoors), match up with a friend or foe. You'll both grab the same stick toward the ends with your hands on the outsides of your partner's hands, on the inside, or staggered. Then you simply push, pull, jerk, and thrash your opponent around trying to knock them off balance until they

either fall or lose their grip of the stick...and you win that round! Be careful not to get the stick up high and knock each other in the face. Use common sense. You can do this in 1-2 minute rounds or just keep going until someone gives up. Be creative and keep going until you've gotten a killer workout. Your forearms and legs will be screaming!

I trust you have enjoyed these ideas and will enjoy the workouts, as they will really help you to make your exercise fun again. Some of them might seem a little crazy, but keep your mind open to the different possibilities of different exercise methods and you will maximise your results and you will never be bored with your exercise again. Learn 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs go to http://www.homefitnesstrainer.com.au/truthaboutabs.htm

The Secret 2 Fat Loss: Top 5 Ways to Lose Weight Without Hitting the Gym

If you are not a fan of public gyms with sweaty strangers and obnoxious show-offs, you are in luck. There are other ways to exercise without going to a gym. Actually, there are 5 specific ways to lose weight without going to the gym. It's really very simple.

Your weight loss program and weight loss diet can go hand in hand without the extra cost of a gym membership. If you're wondering how that's possible, don't worry; it is truly simple, just stick to these top 5 ways to lose weight:

1. Plan Your Weight Loss Program Successfully

When you first decide to make the effort to lose weight, you will want to set up a general and flexible plan to follow. Make sure that you set goals for yourself in regular increments, for example, every week, every month, etc.

These goals should be realistic and achievable and include both nutrition and exercise goals. If you set goals too high for you, the disappointment in possibly coming up short can sometimes be too much to overcome. But you do want to consistently push yourself to your limits; it's the only way to improve.

2. When You Want to Lose Weight, Be Flexible

Once you start on your weight loss program, be cool and understand that you may have to adjust your weight loss program from time to time. Be sure that you are ready to change your previous lifestyle. Proper, healthy nutrition does not include junk food and soda.

You may be able to sneak a few junk food items here and there but make sure to keep it occasional, otherwise your weight loss efforts will be in vain. Also, you should set aside time for exercise, which can be tough to get used to but it is an important change to be flexible with.

3. Keep Your Weight Loss Goals Front and Center

Whenever you feel like you will surrender to junk food, remember your weight loss goals. Keep motivated even if you are losing weight a bit slower than planned. But weight loss is not all about losing weight and nothing else.

Actually, your weight loss program should also include ways to treat yourself when you have achieved your goals. Eyeing those awesome shoes? Craving a shopping trip? For a success weight loss goal achieved, you deserve to treat yourself!

4. Weight Loss Does Not Mean Starve

Even while you are on a weight loss diet, you should always eat every meal. Skipping breakfast may sound like a good idea but actually it causes you to gain weight. Do not skip any of your regular meals. You can change it to more small meals throughout the day but make sure to eat healthy, wholesome foods to ensure you will lose weight.

5. How to Lose Weight While Pampering Your Body

A successful weight loss program includes both nutrition and exercise. Be sure to include simple exercises for you to do outside of the gym. This added part will help you lose weight safely and in a healthy manner. Your focus should be on burning fat (because you will want to lose fat along with the weight) and building muscle.

Make sure to get plenty of rest too each night; the rest will allow your body to do its fat burning job. While you're working hard to lose weight, make sure to find time to relax your body and mind. This can heighten your energy and efforts for losing weight.

Follow these top 5 ways to lose weight and you'll see results in no time! Gear up for summer weight loss by staying out of the gym and using outdoor activities to help burn fat!

Best Way to Lose Stomach Fat - Diet or Exercise?

When trying to lose weight, should you make dietary changes or look at an exercise program first?

Your single goal is to reduce body fat by eating and drinking fewer calories than you burn through physical activity.

Most of us get fat due to drinking too much soda drinks, drinking too much alcohol, eating too much junk food and other processed foods. It all add pounds to your weight.

So if you can your diet right, you will lose the weight.

And for quick results, cutting back on the bad food choices will often get you there faster than exercise!

Look at it this way - you can cut out a 500 calory burger from your diet immediately, but with a workout you probably need a hour or two to lose 500 calories. Now this is more challenging.

But this does not mean you need to starve yourself to lose the body fat! Too many people go the wrong path of cutting out food completely - which is harmful and a punishment. This is a crime.

And more likely, if you starve yourself, hunger will take over your eating habit and you will stack more weight back on!

Losing body fat is not about harming yourself, it's about treating your body the healthy way.

Fact is - eating the right kinds of food is far more effective and more beneficial to both your health and weight loss. And if you eat more with the right food choices and in the right amount - you will control the cravings and shrink your belly fat!

Therefore treat food as a friend - opt for plenty of variety of fruit and vegetables, eat the right carbs, choose low fat milk and yogurt, reduce your salt intake, eat more fish, eat less of the bad fats, drink less sugary beverages, and don't be afraid of nuts.

These are all great for the body, and will help you reduce body fat.

The key here is get your diet right, now.

And for more effective measures - the best way to stomach fat is a combination of healthy eating and an exercise program.

Think of Yourself An Athlete to Lose Fat

If you have never thought of yourself as an athlete or very athletic, I urge you to get over that now. Especially if you have ever used that as an excuse to dodge exercise or in any way avoid moving your body. Like declining to take part in recreation, games, dancing, any exercise or movement, because you believe you are not athletic, and will not do well.

If you fall into this category, from now on I want you to think of yourself as an athlete. Because you are, no matter how big a klutz or how non-athletic you think you are.

You are an athlete and I encourage you to treat yourself like an athlete. And that means getting regular physical exercise. Training, working out, practice, drilling, repetitions, whatever you want to call it. Dedicated athletes never miss their workouts, their practice. Follow that pattern and you will see fat melt from your body, I promise you. It is one of the most effective fat loss techniques I know of.

I have personally gotten remarkable fat loss results from thinking of myself as an athlete, and treating myself that way. In fact, I think of and treat myself like an elite athlete, performing at Olympian levels of skill. That is my personal choice and it works spectacularly for me. Thinking that way and taking care of myself that way, you can bet I never miss my daily exercise, and I do not.

For the better part of my life I thought of myself as not very athletic. I never considered myself an athlete by the time I graduated from high school. I played some Little League, played football one year in high school and enjoyed various sports, but I never became particularly skilled at any of them. So I bought into the absurd notion that I was not an athlete, and believed that for many years. No more.

It helps to understand just what an athlete is: somebody who has the necessary abilities to participate in physical exercise, especially in competitive situations such as games, races, and matches.

I urge you to carefully read that definition again, and open your mind as you do. Notice that first half: somebody who has the necessary abilities to participate in physical exercise. That includes everyone, including people who are in wheelchairs, and amputees and other physically challenged folks who climb mountains, play tennis, snow ski, participate in track and field, play basketball, water ski and every other recreation and sport you can possibly think of.

The big point is that a person who is totally paralyzed and can only wiggle their left thumb is participating in physical exercise when they wiggle their left thumb. They qualify as an athlete. And so do you, whatever your physical shape or level of athletic skill.

The second half of the definition is where many people get hung up, especially folks who do not think of themselves as athletic. Those who might tend to sit on the sidelines and not participate in activities involving physical movement. It says, especially in competitive situations such as games, races, and matches.

Now, that is what an athlete is, many people say, those who compete in games, races, matches, contests of athletic skill. But that is a very narrow and limiting definition of an athlete. A person, say, who enjoys jogging or running, and runs or jogs for the pure pleasure of it, and chooses not participate in races is no less an athlete than runners who race.

Same with a bicyclist, dancer, archer, weight lifter, horseback rider, skier, or any other person who does not care to compete. They are still athletes. Not sort of athletes. Or not really athletes. They are athletes. And so are you and anybody else who moves in any way.

Absorb that. No matter what you do or how you do it, if you move in any way, you are an athlete.

Now the final hang up to rid yourself of is anything that has you saying things like, okay, but I am not very good at it. Get rid of that. Stop judging yourself and your performance and instead just enjoy. Do not buy into the absurd and dehumanizing nonsense of comparing yourself to anyone else athletically.

You are an athlete. And athletes get daily exercise, in whatever way they enjoy. Do the same and you will lose fat and get fit healthfully, permanently, guaranteed.

How To Burn More Fat When You're Exercising

So you’re stuck at the same weight and no matter what you do, you can’t get past that plateau. Guess what? You’re not alone. However, have you tried looking at your exercise routine? You may have got yourself stuck in the workout rut as well as on that non-weight losing plateau. It’s time to shake things up, my friend, and get back to burning fat. That’s the key, you know. The more fat you burn, the more weight you’ll lose and, believe it or not, the more energy you’ll actually be left with.

If you really like your workout routine – and obviously it’s great for maintaining your current figure and weight – keep doing it, but add some interval training to it in order to burn some more fat. Beside which, you could actually get the same workout in half the time. Yes, you can cut your ninety minute workout done to forty-five minutes and actually wind up getting a better result.

Right, how does it work, you ask? Well, first off, warm up like you usually do. That’s very important because you need to make sure your muscles are ready for some intense work. You are about to embark on mixing bursts of high intensity work with your normal level intensity work and successfully overload the aerobic and anaerobic systems of your body at the same time. Start your normal routine and then kick it up a few notches for a few minutes. So, say you use a treadmill in your workout. Walk like you normally do and then break into a jog or a sprint for a few minutes. You can tell you’re doing this right because your heart will start to beat faster. You monitor it by using a heart rate monitor or by taking your pulse and multiplying it by four.

By doing this, you’re actually keeping your body from exchanging as much oxygen and carbon dioxide as it usually does. This is what makes your muscles ‘burn’ and it eliminates lactic acid, which is a toxic by product. When you feel your muscles start to tire, decrease the intensity of your exercise to a level that still keeps your pulse faster than normal so you don’t lose all the benefits of that good aerobic workout. Repeat this process of slow and easy with spurts of fast and hard for at least thirty minutes. Also, make sure when you start interval training you don’t just jump right into it. Ease into it, otherwise your legs will give out on your when you step off the treadmill and then you’ll really be in a fix.

Interval training is great to get both systems moving at the same time. It helps your body burn off calories, and subsequently fat because you’re going to metabolize the fat faster and increase muscle mass. And you can use a variety of different cardiovascular machines for a good interval workout. You even interval train by swimming, jumping rope…the possibilities are endless. Start with one interval training session a week and work in more as you go, and in no time, you’ll see the physical results of burning off more fat.

Stop Dieting and Struggling!

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3 Steps To Build More Muscle And Lose More Fat

3 Steps To Build More Muscle And Lose More Fat
Unhappy with your current fitness results? Want to build muscle and lose fat? Feel you can achieve so much more or be in much better shape?

Well, chances are, the problem AND solution lie in one of three areas. I call these three fitness areas the "Must Do's" of building muscle, losing fat, and achieving a great physique.

Here are the three "Must-Do's" for a great body and superb
fitness levels.

Must Do #1

You MUST perform some type of resistance (weight) training to ensure lean muscle growth and strength increase. Building lean muscle (toning the body) is done by weight
training and proper recovery/nutrition.

It starts with the stimulation of muscle growth from the stress of resistance training and ends in growth of lean muscle tissue from rest and proper nutrition.

Optimally, you should try and weight train 3 to 4 times a week, sufficiently training each muscle group once each week. If you train a muscle group (i.e. biceps or triceps) with intensity and proper resistance, once a week is all that is needed for adequate muscle stimulation.


Must Do #2

You MUST perform some type of aerobic/cardio workout to ensure calorie/fat burning and the raising of the resting metabolic rate (burning calories throughout the day at rest).

You cannot tone up the body and develop any type of defined physique if your muscles are covered by layers of fat.

Doing intense aerobics/cardio three to four days a week will help the fat burning process and will also help speed up the body's metabolism to be more efficient at burning calories.

Many people mistakingly assume that you only burn off calories while performing aerobic exercise.

Truth is, you are burning calories during the exercise AND you are conditioning the body to burn more calories even after the cardio session is done.

Intense, brief (15 to 20 minutes) cardio sessions help raise the body's resting metabolic rate (the metabolism) so that you burn off more calories even while resting.

I speak with many weight lifters that are not happy with their physiques and it usually is because they forget to include intense cardio sessions in their routines.

For effective fat burning, 3 to 4 sessions (15 to 20 minutes each) a week is sufficient.


Must Do #3

Besides weight training and aerobics, your nutrition is the third "must do" if you want to build muscle and lose fat.

You must eat properly throughout the day for you to see any worthwhile results. Eating a small, well-balanced meal/snack every three to four hours will help speed up the body's metabolism so that it becomes more efficient at burning through the food you eat.

Doing this means you will be eating about 5 or 6 times a day.

Make each meal a high-protein, moderate-carbohydrate, and low-fat choice. Foods like chicken breast, turkey, fish, low-fat dairy products, and lean red meats are excellent protein sources.

Carbs should come primarily from vegetables as well as whole grain breads, cereals, pastas, rice, and legumes.

Nutrition is the most important of the "must do's" of a great physique. It doesn't matter how much or how often you work out, it can all be ruined by poor eating.

The next time you are not satisfied with your current levels of fitness and the condition of your physique, I can almost assure you that the answer lies in one of the three "must do's" of fitness:

To build muscle and lose fat, you have to focus on intense cardio, moderate weight training, and proper nutrition.

How To Burn Body Fat And Lose Weight 24 Hrs A Day - Lose Fat Even When Sleeping

To burn fat 24 hrs a day is simple. Yes, I said simple but I did not say it is easy. That is because you must have a firm commitment and mental discipline to do it. However, it will get easier and easier when you adapt to your new lifestyle and when your lose fat goal is achieved.



So how do you burn fat 24 hrs a day? Here are some simple steps to lose fat 24 hrs a day.


•Build muscles. Muscles are active cells and they are great calorie burners. The more muscles you pack on, the more body fat you will burn because the calories you have eaten will be burned for energy by your muscles.



•Do your cardio exercises in the morning before breakfast. Make sure that your cardio exercises raise your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.


Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more body fat to fuel your cardio exercises.




•Eat 5-6 times a day with about 3 hrs intervals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables.


The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.




•Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that you will continue to burn fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night.




•Take slow release protein supplement before bed such as cassein protein. This is to feed your body throughout the night and help your muscles to recover from the day's activities and at the same because casein protein is slow to digest, your body will continue burning calories even when you are asleep.



So with a combination of all these activities, you will be burning body fat almost 24 hrs a day. Simple? Great. Let's start to lose weight by burning body fat round the clock now.

Get Rid of Cellulite Through Exercise

Cellulite, or the trapped fat that we can never seem to get rid off no matter how we try, can actually be burned off through cellulite creams. They can, however, also be removed by special cellulite exercises being taught by beaty centers as well as registered dermatoligists to their patients who want to get rid of these cottage cheese wrinkles.

The majority of women from all over the world have cellulite. Heck, even popular stars like Tara Reid and Paris Hilton share the same beauty dilemma that you have. This is why more and more beauty clinics are offering treaments to reduce the cellulite in your body for you to be able to enjoy the liberty of donning a skimpy two-piece at the beach without having people staring at your bedimpled butt and thighs.

1. Daily Exercise

When these cellulite exercises are actually used alongside natural hormone balancing as well as the all too important detoxification, cellulite exercises can actually reduce as well as eventually eliminate the unsightly appearance of cellulite in your body. The most important way you can eliminate cellulite is by building musicle - for every pound of muscle in your body, you will burn 50 extra calories per day because your musculature will be larger and require more calories.

2. Cardio, Cardio, Cardio

The actual ideal cellulite exercises include the cardiovascular cellulite exercise. Think along the lines of walking, jogging and swimming while another type of cellulite exercise is the anaerobic muscle workout which should focus on your thighs, hips as well as the buttocks.

And while you are in the process of getting rid of your unsightly body marks you might as well invest on another cellulite banishing activity, the Vita Moor Body Wrap and the cellulite Contour Crème. These actually work together to be able to give you a cellulite-free body.

If done every day and correctly, you will be able to improve the circulation in your blood as well as in your lymphatic circulation. These cellulite exercises also promote detoxification of the body's waste materials as the sweat that you produce from these cellulite exercises will help in the detoxification process as well as help you burn the excess fat in your body.

3. Hormonal Treatments

Unfortunately, doing various cellulite exercises may still not be enough to cure a person's hormonal imbalance. Hormonal imbalance is commonly to thought of as the main reason why people get cellulite.

4. Anaerobic Workout

The second set of cellulite exercises is actually called the anaerobic workout which is of equal importance to the former mentioned set of cellulite exercises as these other set of cellulite exercises helps your body to metabolize the excess fat that is building up most especially on those parts that are quite easy for excess fat to get stuck in thus the cellulite build-up. Instead of just turning into excess fat, these cellulite exercises will help you convert the fat into actual muscle tissue. It is therefore extremely important for women who have acquired cellulite that are not actually overweight to do these cellulite exercises as these cellulite exercises help them concentrate only on the body parts that actually bore these unsightly cellulites. Great examples of these are lifting weights or doing arm lifts (bowflex is great for these).

Is Swimming A Great Way To Build Muscles And Lose Fat?

Obviously many people think so that is why the pools are always packed in the evenings and weekends. Well, I must first declare that I am not anti-swimming. In fact, I swim regularly. However when I researched materials for my articles, I came across some negative aspects of swimming.

Swimming is considered as one of the best exercises to lose weight and also to build muscles. Not surprising because when you swim, all your major muscles are called into action. It also has an aerobic effect, so heart and lungs get a good workout too.

A research published in the American Journal of Sports Medicine shows that in the absence of a controlled diet, swimming has little or no effect on weight loss.

Professor Grant Gwinup conducted an experiment with the following results.

* Test subjects following a walking program lost 17 pounds of weight during the three-month study.

* Those following the cycling program lost 19 pounds of weight.

* However, subjects following the swimming program actually gained 5 pounds.

Astonishing isn't it? I was surprised too when I first read the report.

Professor Gwinup then assumes that swimming in cold water stimulates the appetite to increase caloric consumption.

Professor Louise Burke, Head of Nutrition at the Australian Institute of Sport, pointed out that competitive swimmers typically have body fat levels that are higher than those of runners or cyclists who expend a similar amount of energy when they train.

Many people feel hungry after swimming and may simply replace all the calories they've burned with a large meal after their swim.

"Some research suggests that this is due to the cool temperatures in which swimmers train. By contrast, runners and cyclists usually experience an increase in body temperature during training, which may serve to suppress appetite - at least in the short term" said Professor Burke.

Professor Burke further said that competitive swimmers are less active outside their training sessions. They are so tired from the hours spent training that they sleep, sit or otherwise avoid any real physical activity outside their sessions.

Now on building muscles, because most of the work your body does when swimming involves positive muscle actions, like pushing up a bench press, there is no negative action like lowering the weights during a bench press at all. We know that the negative move during weight training is important to build muscles and burn fat.

Any exercise is better than being sedentary. Sure go ahead and swim so that you can have various forms of exercises to beat the boredom of doing the same things all the time. Just make sure that you don't eat more or become more sedentary after your swim.

Weight Loss Ideas: Get Your Body Moving

How about this for a weight loss idea - exercise. I know I'm stating the obvious, but exercise is very important and a major key to quick weight loss success.
Unfortunately, exercise is most often put on the back burner. You don’t have to purchase a gym membership to workout. In fact, there are easy exercises to lose weight quickly that you can do on a daily basis that will help kick start your metabolism so that your body will burn more fat.

Here are six easy exercise weight loss ideas to help you get moving and start losing:

Exercise Routine
Start off slowly with three days of 30 minute exercise. Add another day after a couple of weeks. Make sure to add some weight training because muscle burns fat!

No Time?
Break up your workouts. Why? Exercise is cumulative. Just do 10-15 minutes in the morning and 10-15 minutes in the evening. It’s much more manageable that way.

Get Out and Walk
Walking is very good for you and will help you lose weight fast without really feeling like you are working out. Make sure to walk briskly. Walk your dog more, walk while talking on the phone, walk to your destination if you can, and walk up and down the stairs.

Exercise Buddy
This should be someone who is as committed to exercising and losing weight as you are. Having an exercise buddy will help you stay focused and keep you accountable. It’s much harder to slack off when you have an exercise buddy.

Step Away From The Computer
If you have a job where you sit at the computer for most of the day then stand up and stretch or go for a walk around the office. You should be moving every half hour or so.

Don’t Be a Couch Potato
If you want to watch your favorite show walk in place, stretch, make up your own routine, or do some crunches. But, don’t just sit there!

The idea here is just to get moving. Change up your routines and the days you exercise. Walk instead of drive or take the stairs instead of the elevator. Making small changes like this throughout your day will help you burn more calories and ultimately lose more weight.

Learn more about how to lose weight quickly and exercises to lose weight.

Eight Excercises Women Can do at Home to Burn Fat

Recently a friend of mine approached me to help her out. She needed to lose some fat as her doctor had told that she was borderline obese. This was very sad for her to hear and I have also been preaching to her that she needed to get her weight under control.
One problem that she had was that she had a very busy lifestyle working as an elementary school teacher and running a part time business. So she did not have a lot of time to workout. So I gave her a list of exercises that work the entire body and get an UNBELIEVABLE effect on burning fat when done in a circuit fashion. Below are the eight exercises that I gave her.

Dumbbell Squat with a pair of 5-10lb dumbbells at your side, perform a squat where you go as low as you can. Control the descent and repeat for 20 repetitions.

Push Up perform as many military style pushup as you can then perform the remainder from you knees when needed. 30 seconds of pushups.

Walking Lunge typically you can walk around your apartment or house for a 30sec time frame where you alternate legs taking long strides with the dumbbells on each side.

Bent Over Row Bend at the waist where you body is parallel to the floor and keeping your back straight. Perform 20 Rows with the dumbbells.

Shoulder Press perform 10 repetitions of standing dumbbell press bringing the dumbbells all the way to your shoulders then extending over top of your head.

Mountain Climber in a pushup position and bring one knee towards your chest. Touch the toe to the ground and then return your foot to the start position. Alternate sides. Keep your abs braced and your hips low. Perform for 30sec.

Plank/Bridge- similar to the pushup position but hold yourself with your elbows and keeping your back flat. Attempt to hold for 30 sec.

Side Plank- turn to either side where your body is in a straight line position holding your bodyweight on your elbow which is at a 90 degree angle. Hold for 15-30 sec.

Attempt to perform each exercise back to back with minimal rest. Perform a maximum of three sets with a 2-3 min rest between each set three times per week. Amir Rasinlic is the owner and operator of Knockout Performance Systems. He has been helping people in the London, Ontario area for the past eight years using interval boxing along with circuit weight training to get them in the best shape of their living. For more information on Knockout Performance Systems programs check out: www.knockoutperformancesystems.blogspot.com

Discover These Fat Burning Tips For A Leaner Body

1) Do not consume carbohydrates together with fats. This is because your body will increase the fat storage especially when you consume carbohydrate and fat together. It is recommended that either you consume carbohydrates and protein together or protein and fat together. Generally, you should also reduce your overall intake of carbohydrates. Consume more good quality low glycemic carbohydrates which are found in vegetables and fruits.
2) This is a very little known fact. People who are building muscle intensively in the gym to not consume enough fat! It’s a simple principle. The body will try to hold on to its fat if there is less intake of fat. It’s a natural survival mechanism of the body. The targeted fats to consume are healthy fats such as olive oil, fish oil, avocado oil and organic butter. In the case of animal fats, it is advisable to east fats from lean meats such as beef or chicken.

3) Perform some sort of exercise routine every single day. Perform cardiovascular exercises everyday, whether it’s weight training, jogging, swimming, etc. If you find it hard at first, you can alternative between cardiovascular exercises and brief walks in the parks. This will greatly increase your metabolism rate and your fitness in a short period of time.

4) Drink plenty of water. This is a simple overlook method to increase your metabolism rate. Other than that, it also clears cellular toxins out from your system. Water is an important substance for the hormonal signaling process in your endocrine system which regulates the fat burning hormones such as testosterone and growth hormone.

5) Do not consume any appetite suppressors or stimulant to lose weight. These quick fixes often result in imbalances of your neural chemistry, cause stress to the adrenal glands and also lowers your metabolism rates. Instead, consume natural fat burning supplement such as green tea.

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Jerold Smith is a successful body builder. He has tested different muscle building methods, routines and nutrition from years of training and knows what works on how to build and gain muscle fast.

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Making Exercising Fun for Your Child

To maintain your children's health it is important that they get proper exercises. But we all know the difficulties of pulling a child's attention will be Video game or TV.
One of the few simple steps that one can take to get the child to exercise is to make it fun for him.

Play Games. When an adult exercises, we tend to follow the structure way of exercising. Children however, do not need this way to keep fit. They require more fun activities instead. Thus the more they move, the more their muscles are exercised. And also their heart beat rate will also go up.

Playing Frisbee, basketball, soccer, tag, duck duck goose, or ring around the rosy can be just as effective as a structured workout would be. Even better, your kids won't know they're exercising. They'll just be having fun.

Encourage Outdoor Play. When your kids play outside, they'll naturally exert more energy. You may be able to allow your child to play in the backyard or in the neighborhood.

If this isn't an option for you, make it a point to take your child to the local park. It can be even more fun if you allow your child to bring a friend or two. Water play can also be a great way to get physical activity into your child's day.

If you have a swimming pool available, encourage your child to go swimming (supervised, of course). If a pool isn't available, try turning on the sprinkler in the yard and letting your child run around in it.

Active Video Games. Using Video game can also be a fun way for kids to be physically active. There are video games providers who had created interactive games like dance dance revolution take requires physical movements to participate in the game.

While it's important for your child to get daily activity, it's also important that you help your child develop lifelong habits. When you help your child to understand that exercise can be fun, you'll encourage him to keep doing it. I lost 40 lbs in 3 months with extreme dieting measures that almost destroyed my health. Spicy food + lots of milk that lead to serious diarrhea every day. I've been doing a bit of research after my dramatic weight loss experience and found that there's actually a PROGRAM designed to do what I attempted, except its basically more healthier and effective.

You can find that specific program at Weight Loss Insider. I recommend you take a look at this Weight Loss Programs and see what they have to say about what you should do to lose 40lbs in 3 months healthily!

The 30-Minute Fat Burning Workout

Any fat burning workout must be simple, enjoyable and most importantly must benefit you. You must be able to do it virtually anywhere and the goal must be to stimulate your metabolism as efficiently as possible. The human body will adapt to any exercise routine in about 4-6 weeks, so just carry on as you may find it difficult for first few days.
Do you know that brisk walking is definitely not enough to stimulate fat loss? But if you add more intensive 30-minute fat burning workout like power walking it will definitely help a lot more. Thousands of doctors recommend power walking as walking at a faster speed than normal helps the body burn more calories and at the same time helps to increase the oxygen level of the cells. One of the benefits of power walking is that it not only speeds up the body metabolism but it also strengthens and tones the upper and lower leg muscles as well as the gluts.

Now it's time to start the workout. To get started with power walking do it in short intervals until you get used to brisk pace.

Few Tips and Techniques:

* If you want to lose weight easily, you'll need to change your daily step into a powerful, muscle-building pace. Most people try to pace their walk by taking longer steps, which is wrong, as it is less efficient and will make you tired more easily. To do this correctly, you will want to think about finishing on your heels, continuing through your instep and then pushing off with your toes.

* Do not constantly stare at your feet instead keep your head held high, lift your chin, and direct your focus about 10 feet in front of you. This will benefit you to see the ground while still keeping your head and neck in the right position.

* Swing your arms, as it will help you to burn more calories, walk faster, and work the muscles in your upper body. Remember to keep your arms close to your body and then swing your arms that go down to your waist, up to your chest and back again.

* Keep your abs tight as this will help to keep your spine straight and give you good posture as you walk and it will also help tighten your tummy. Also, to make your butt firm keep them tight as you walk.

* To help increase your pace assume as if you're late to your office or pretend like you can win a million dollar prize if you can just finish in time.

* Last but not least, make this fat burning workout fun. Bring along a cd player or Mp3 player to keep entertained or power walking along with your partner is also a great way to keep entertained.

Your Daily Schedule for 30 Minutes:

* For first 3 minutes warm up slowly * Next 3-5 minutes increase to a moderate pace * Next 5-8 minutes speed up and lengthen your stride * Next 8-10 minutes do walking lunges * Next 10-12 minutes walk at moderate pace * Next 12-17 minutes alternate 30 seconds fast with 30 seconds moderate * Next 17-18 minutes repeat walking lunges * Next 18-20 minutes is recover period * Next 20-26 minutes alternate 1 minute fast with 1-minute moderate * Finally from 26-30 minutes slow pace to cool down

Call it race-walking or speed walking or power walking, this 30-minute fat burning workout is a cheap, convenient, calorie burning and joint-friendly. It can be done almost anywhere and it is practically free. You don't need a gym membership or a lot of fancy equipment, just a good pair of shoes and maybe a heart rate monitor. You may have seen this style of walking if you watch Olympics, but it is a good exercise for anyone.

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Regular Weight Training Exercises

Regular Weight Training Exercises
A resistance workout usually involves a number of different exercises often on weight machines that are designed for this purpose that focus on different muscle groups. Normally the exerciser does one to three sets of each exercise a set can be anywhere from eight to 15 repetitions and takes about one minute to complete. A typical session lasts about 30 minutes.
If you do two or three resistance workouts per week, you may notice an increase in the strength and size of the exercised muscles. These increases come from the enhancement of various chemical processes in the muscle cells. The greatest improvement will come in the first several months of regular training.

Regular weight training exercises can boost your cardiovascular health by improving your levels of high-density lipoprotein, or HDL good cholesterol. Resistance training can also have a beneficial effect on your body composition. Because muscles burn more calories than fat, a greater muscle mass will increase your metabolic rate, burn more calories and reduce fat tissue.

Resistance training stresses bones as well as muscles and helps increase bone mineral content and prevent osteoporosis. Most important for older people, resistance exercise is the best way to combat the gradual loss of muscle mass that occurs as we age beginning at age 35 or so. Studies have found that men and women in their 70s and 80s can dramatically improve their strength, mobility and agility with just 10 weeks of strength training. Many doctors now routinely prescribe two or three sessions of resistance exercise per week for their elderly patients.

Researchers have developed some evidence that indicates resistance training may be better than aerobic exercise alone for improving self-esteem and body image. One explanation for this improvement may be that the feedback from weight training is immediate. You can easily detect progress in muscle growth and improved muscle tone. For more details visit www.soundbodytrainer.com

Exercises for increased Power, Stability and Injury Prevention

Exercises for increased Power, Stability and Injury Prevention
Lumbar Neutral Spine Exercises
Lie on back with your knees bent. Maintain a neutral position. Draw your naval in towards your spine and hold up the pelvic floor muscles. Maintain this contraction constantly at 15 to 30 percent of full power and continually breathe into your ribcage and not into your stomach.

If you feel pain with this exercise, you’re tightening up too strongly, you’re not in a neutral spine position or you’re not breathing correctly. This exercise is pain free. This applies to all of the exercises that follow. Perform three sets of one minute twice a day. Rest three seconds between sets. Perform one repetition every four seconds.

Abdominal/Lumbar Bent Knee Raise

Lie on your back. Tighten your abdominal muscles (visualize trying to push your belly button up under your rips). Use your hand to help push your belly button up under your ribs if needed. While maintaining abdominal tension, lift one leg up to 90 degrees, with your knee bent. Slowly lower the leg with the knee bent, maintaining abdominal tension. Hold your core and control the movement with the tightening of your abdominal and pelvic muscles, and then breathe. Repeat with the other limb.

Maintain a proper lumbar position throughout the exercise. Don’t hold your breath. You must multitask. Perform one set of 10 repetitions twice a day.

Isolated Hip Abdominal with Pillow

Lie in bed or on a firm surface with a towel roll or pillow between your knees. Stabilize in a neutral position. Squeeze your legs together and release, keeping the abdominal and pelvic floor muscles tight. Breathe out when squeezing and releasing the pillow.

Don’t hold your breath. Perform one set of 10 repetitions twice a day. Perform one repetition every four seconds.

Hip External Rotation/Abdominal on Side

Lie on your right side with your knees bent and feet together. Stabilize. Lift your left knee upward. Lower and repeat. Repeat the exercise lying on your left side.

Keep the back and pelvis still and articulate through the hip. Perform one set of 10 repetitions twice a day. Perform one repetition every four seconds.

Lumbar (Forward Rock) Quadruped

Begin on hands and knees. Maintain a neutral spine position by tightening your abdominal muscles. Slowly rock forward, while maintaining a neutral spine. Movement should take place at the hips. Return to the starting position and repeat.

This exercise requires a gradual tilt of the pelvis as you move forward. Perform one set of 10 repetitions twice a day. Perform one repetition every four seconds.

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