4 Benefits Of Losing Weight

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 12-08-2012-05-2008

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There are many benefits to losing weight. If you have been considering this idea, or your doctor has mentioned losing weight to you, you know it will be a lot of hard work. However, the benefits of losing weight are definitely worth the effort.

As you consider your decision to lose weight, take a look at the list of benefits below.

1. A Positive Body Image: Many overweight people struggle with their body image on a daily basis. If you are unhappy with your figure, and want to end those negative mirror sessions, losing weight may be a good option for you. Imagine feeling positive each and every time you see a photo of yourself! That’s definite motivation to lose the weight and keep it off.

2. Increased Self Confidence: If you struggle with self-confidence issues due to your appearance, weight loss can be a good way to come to terms with your body. As you become strong and healthy, you’ll become confident in your abilities and strength. This is a great feeling!

3. Increased Health and Strength: As you lose weight, your body will become stronger. Exercise and weight training will help your body grow stronger – you may be able to do activities you never had the strength or stamina to before. You’ll breathe easier, and be able to run and walk for longer periods of time without discomfort. You’ll be able to play actively with your children or grandchildren without having to take breaks to catch your breath. Losing weight can truly be a life altering experience!

4. Decreased Health Problems: Many health issues such as high blood pressure, high cholesterol, sleep apnea, and diabetes are all triggered or irritated by obesity. This means that if you experience or have a family history of any of these diseases, losing weight can help you to feel better. Diet and exercise can improve your health be decreasing your risk of heart disease, as well. By altering your fitness habits and your eating habits, you just may be lengthening your life!

The benefits of weight loss definitely outweigh the risks. After all, what do you have to lose? Sleepless nights, lack of energy, shortness of breath, fatigue – you’ll be able to kick all these symptoms to the curb by investing time and energy into your fitness regime. Take the time to develop a healthy diet and exercise program today – your body will thank you for years to come.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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5 reasons “slow-go” cardio SUCKS

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 28-07-2012-05-2008

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I’ve been going through some emails over the last few days I’ve noticed that many people are still stuck doing long duration, low-intensity cardiovascular exercise — yikes!

Here’s the deal: if you’re looking to achieve maximal benefit from the time you put into your workouts, long duration “slow-go” cardio is NOT the way to go, and for many reasons.

Here are my top 5:

1. Minimal calories burned — 45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat. Exercise ten hours a week and you might just lose a pound!

Which brings me to my next point:

2. Way too much time involved — I don’t know about you, but I don’t have hours and hours of my time to pour into working out each week. In fact, very rarely do I ever a couple hours of exercise weekly, and you know what? That’s ALL you need. In fact, research has shown that anything more than 90 mins a week may be detrimental!

Beyond that, slow-go cardio is:

3. BORING as heck — Sitting on an exercise bike staring at the wall in front of me for 45-60 minutes? No thanks.

But perhaps even worse is the fact that slow-go cardio provides:

4. No prolonged metabolic benefit — Did you know that with higher intensity exercise it is possible to continue to burn calories for up to 48 hours post workout? It’s true. But you know what else is true? Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.

And finally, the reason that trumps all the others:

5. Minimal fat loss — Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the only reason anyone is doing cardio is for the “result”.

So if slow-go cardio isn’t a great solution, what is?

Both interval training and bodyweight circuit training are great alternatives for weight loss and fat burning. Plus, with bodyweight exercises, you can sculpt your lower and upper body, and your abs!

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Trainer Reveals Exercises That Don’t Work

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 22-07-2012-05-2008

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Once in a while I workout at an old school gym.

Some workouts are pointless. But to my surprise, I still see men and women doing useless, ineffective exercises while they try to burn off their belly fat, lose inches from their waists, and tone their muscles.

All you need are the basics. Be consistent, stick with what is proven to work, and don’t waste time in the gym. An exercise session should take much less than an hour to finish. And you only have to exercise hard 3 days per week, not 6 or 7.

Don’t use these exercises, they aren’t worth it…

1) Broomstick Twists

You know this classic move, put the broomstick across your shoulders and rotate side to side, with the hopes it will whittle your waist down inch by inch.

But to what should be no one’s surprise, this doesn’t work. The broomstick exercise will not help you. If you really want to lose belly fat, you have to do a lot more than that.

A better option: Hard cardio, and preferably interval training, is the best way to lose stomach fat.

2) Triceps Exercises

If you’re a competitive bodybuilder, than triceps and biceps exercises are fine to have in your program. But if you are a busy man or woman that needs more results in less time, doing any type of isolation exercise (such as triceps kickbacks) is a waste of your precious time.

A better option: Any type of pushup. From kneeling pushups to close-grip pushups (where your hands are about shoulder-width apart), you’ll get so much more benefit to the rest of your body and to your fat burning, body- sculpting program if you choose pushups over triceps exercises.

3) Exercises Standing on a Ball or Other Gadget

Lots of trainers are asking their clients to perform traditional exercises while standing on balls, half-balls, and inflatable disks, but I know this is not only a waste of time, but also dangerous! You better not crash from standing on the ball. Could you imagine trying to rationalize that in court?

Regardless, you will get stronger and even improve your balance more by training traditional exercises standing on the floor. Strength is the key to any gains in balance, fat loss, and muscle mass. By doing exercises on a wobbly surface, you reduce the strength gains and therefore all the rest of the benefits.

I know you will get great results if you use total body exercises.

The best fat loss program is the Craig Ballantyne Turbulence Training fat loss system. His fat burning exercises help you lose weight in short workouts.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

If you have any questions, please feel free to leave a comment and we’ll get back to you.

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101 Reasons Why You Might Be Training

Posted by Nigel Jeal | Posted in Articles, Health | Posted on 14-07-2012-05-2008

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It’s always interesting to find out why everyone is getting in shape and improving their fitness.  So, I thought I would go the extra mile and ask our community a question.

This was that question!

You Might Be Training If…

The response was fantastic! So good, that it’s helped me write this article for you.

As you read through them you’ll discover that there is a good mix of health reasons, psychological reasons and some fun reasons.

1. I’m training because I want to lose weight.

2. I’m training to improve my physical appearance.

3. I’m training to try and reduce my risk of developing diabetes.

4. I’m training to improve my self-esteem.

5. I’m training because it helps me maintain an independent lifestyle.

6. I’m training to increase my level of muscle strength.

7. I’m training because it gives me more energy to meet the demands of daily life, and provide me with a reserve to meet the demands of unexpected emergencies.

8. I’m training to improve the likelihood of surviving from a heart attack.

9. I’m training to burn unwanted fat from my body.

10. I’m training to improve the functioning of my immune system.

11. I’m training to reduce medical and health care expenses.

12. I’m training to help to maintain weight loss – unlike dieting.

13. I’m training to reduce my risk of having a stroke.

14. I’m training to improve my athletic performance.

15. I’m training to improve my body and confidence.

16. I’m training to help me manage stress more effectively.

17. I’m training to try and attract a new partner.

18. I’m training to help boost my creativity.

19. I’m training to protect myself against “creeping obesity.”

20. I’m training to reduce the risk of developing high blood pressure.

21. I’m training to help combat substance abuse.

22. I’m training to improve my decision making abilities.

23. I’m training to enhance sexual desire, performance and satisfaction.

24. I’m training to help burn excess calories.

25. I’m training because to helps me to relax.

26. I’m training to help improve my posture.

27. I’m training to maintain or improve my joint flexibility.

28. I’m training to reduce workdays missed due to illness.

29. I’m training to help me sleep easier and better.

30. I’m training to improve my body’s ability to use fat for energy.

31. I’m training to help to increase my overall health awareness.

32. I’m training to try and get my ex back.

33. I’m training to reduce my risk of getting heart disease.

34. I’m training to help alleviate depression.

35. I’m training to improve my mental alertness.

36. I’m training because I’m a fitness freak.

37. I’m training because it can help relieve the pain of tension headaches.

38. I’m training to increase my productivity at work.

39. I’m training to reduce my anxiety level.

40. I’m training to improve my ability to recover from physical exertion.

41. I’m training to reduce the risk of developing prostate cancer.

42. I’m training to reduce the likelihood of developing low back problems.

43. I’m training to improve my mood.

44. I’m training to help provide protection against injury.

45. I’m training to reduce the level of abdominal obesity – a significant health risk factor.

46. I’m training to assist in my efforts to stop smoking.

47. I’m training to reduce the risk of developing breast cancer.

48. I’m training to help me maintain proper muscle balance.

49. I’m training as it may be protective against the development of Alzheimer’s disease.

50. I’m training to help to decrease my appetite.

51. I’m training to increase my level of muscular endurance.

52. I’m training improve my balance and coordination.

53. I’m training to help reduce and prevent the immediate symptoms of menopause.

54. I’m training to increase the density and breaking strength of my bones.

55. I’m training to reduce vulnerability to various abnormal heart rhythms.

56. I’m training to help to preserve lean body tissue.

57. I’m training to improve mental cognition.

58. I’m training to improve pain tolerance and mood because I suffer from osteoarthritis.

59. I’m training to try and help improve my short-term memory.

60. I’m training to increase my anaerobic threshold allowing me to work or exercise longer at a higher level, before significant amount of lactic acid builds up.

61. I’m training reduce the risk of developing colon cancer.

62. I’m training to improve my heart circulation.

63. I’m training to try and improve my stamina.

64. I’m training to give me the energy to get me through my busy day.

65. I’m training to get back into my old clothes.

66. I’m training simply to stay fit and healthy.

67. I’m training to so I can watch my kids and grandkids grow up.

68. I’m training to keep myself motivated.

69. I’m training as it helps to keep me focused.

70. I’m training to run a marathon.

71. I’m training to enter fitness competitions.

72. I’m training as my goal is to be a cover model.

73. I’m training to lengthen my lifespan.

74. I’m training to lower my blood pressure.

75. I’m training to improve my golf.

76. I’m training to get six pack abs.

77. I’m training to improve my metabolism.

78. I’m training to look good for my holidays.

79. I’m training to try and get fit enough to join a sports team.

80. I’m training so I can use the stairs instead of the elevator.

81. I’m training to get my life back on track.

82. I’m training so I can take the dog for a walk instead of the other way round.

83. I’m training to get back in shape after the birth of my beautiful baby.

84. I’m training to lose weight and boost my chances of getting a new job.

85. I’m training to try and improve my concentration and attention span.

86. I’m training so I can play active games with my children.

87. I’m training to try and get a role in a film.

88. I’m training so I can make gardening easier.

89. I’m training so I can learn rock climbing.

90. I’m training to lose weight for my wedding.

91. I’m training for ME!

92. I’m training because I’m sick and want to improve my health.

93. I’m training to commit to exercise; I’m done with being a quitter!

94. I’m training to transform my body so I look like a gladiator.

95. I’m training to lower my cholesterol.

96. I’m training to make this year my best ever!

97. I’m training to try and strengthen my heart and lungs.

98. I’m training to become a higher performer at work.

99. I’m training to try and improve my arthritis.

100. I’m training because I want too.

101. I’m training to improve my overall quality of life!

This list should open your eyes as to why you should be training and getting your body back in shape.  By now, your mind will be full of reasons to get into your exercise gear and start your training program.

It doesn’t matter whether you’re stuck in meetings all day or sat at a desk all day, you can’t say you have no time to exercise.  Get up earlier and do your training before you go to work.  You really have no more excuses.

If you have any questions, please feel free to leave a comment and we’ll get back to you. – Nigel

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3 Ways To Burn 300 Calories

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 10-07-2012-05-2008

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If you’re looking to shed body fat, there’s simply no getting around the fact that you absolutely must create some sort of caloric deficit.

Any way you look at it, you MUST burn more calories than you consume.

Now, it can get quite a bit more complicated than simple math would have us believe, but the fact remains–a deficit must be in place for fat loss to occur.

But, there are many different ways to create a deficit, some more effective than others.

Here’s 3 Ways To Burn 300 Calories (don’t do #2).

1. If you’d like to create an additional 300 calorie deficit per day, you could simply skip your morning bagel (approx 300 calories).  It’s fairly simple to do, unless you have some weird affinity toward bagels like I do.

2. You could walk for an HOUR on the treadmill and create the same 300 calorie deficit.

3. You could do a 10 minute high intensity interval training workout and create the same 300 calorie deficit.

And here’s where things get a little more complicated than the numbers suggest.

In all three instances, you are essentially creating an additional 300 calorie deficit each day.  But, scenario #1 sucks, scenario #2 really sucks, and scenario #3 trumps them all – BIGTIME.

Why?

Well, first, let’s say that you decide to create your caloric deficit solely by eliminating calories in your diet.  By now, if you’ve been a follower of anything I’ve taught, you know that this will only result in some nasty hormonal consequences, leading to slowed metabolism and your body more or less cancelling out the very deficit you are trying to create by decreasing your metabolism.

As far as scenario #2 goes, there are several issues.  First, 60 friggin’ minutes to burn 300 calories???  That’s a LONG time to invest to burn less than a tenth of a single pound of fat (assuming that all calories burned are from fat, which they won’t be).  At that rate, if you wanted to burn a pound of fat, you’d have to walk for close to 15 hours.

Wow.

Count.  Me.  Out.

The second problem with scenario #2 is that there is virtually no “afterburn” effect, so once the session is over, so is your calorie burn–metabolism goes right on back to its slow ways.

Now, with the third scenario, you’re investing much, much less time, but have the added benefit of the “afterburn” or elevated metabolism for the entire day (and sometimes even into the next day).

Which brings me to the question — how are you burning your calories?

Are you trying to “diet” the pounds away?  Are you hoping to walk away 5, 10, or even 20 lbs — that will probably take you a few years (of walking).  Or have you embraced the power of intense exercise?

If you have any questions, please feel free to leave a comment and we’ll get back to you. – Nigel

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31 Done-For-You Workouts for Fast Fat Loss

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 09-07-2012-05-2008

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Here’s how to get more results:

Combine Metabolic Resistance Training with bootcamp workouts.

Craig Ballantyne and Mike Whitfield, Certified Turbulence Trainers, have created over 31 TT Metabolic Resistance Training Bootcamp Workouts for you to beat bootcamp boredom and get great fat burning results – for yourself or for your clients.

Here’s what we’ve got for you:

– 10 beginner MRT bootcamp workouts
– 31 advanced MRT bootcamp workouts
– 20 challenge MRT bootcamp workouts

=> Beat bootcamp boredom with these TT MRT Bootcamp Workouts
http://tinyurl.com/cfjvuca

(PLUS, if you’re a trainer trying to grow your bootcamps, you’ll also get complete bootcamp build-up blueprints from the legends like Steve Hochman and Bedros Keuilian, as well as from new bootcamp experts like Cara Eckerman and Justin Blum. Those blueprints are in a free bonus you get with the TT MRT Bootcamp package.)

You’ll beat bootcamp boredom with dozens of new workouts filled with cool exercises (bodyweight, dumbbell, kettlebell, TRX, hybrids, etc.), and EVERYONE wins.

You’ll get more results.

Your clients – if you have them – will get faster fat loss.

And word of mouth will spread about your awesome camps and you’ll get more clients (plus, you’ll put your client attraction on hyper-drive with the secrets from those four trainers mentioned earlier).

So here’s what I want you to do.

=> Go over to this bootcamp workout website
http://tinyurl.com/cfjvuca

Then get your 31 TT MRT Bootcamp Workouts while they are on sale during our summer sale this week only.

Then just select your workout, hit print, and you’ll TRIPLE your productivity because you won’t have to create three, five, or more new bootcamp workouts this week.

You can then use that time to implement all of the client attraction strategies from Bedros, Cara, Steve, and Justin.

Everything is DONE-for-YOU.

Sweet.

You’ll love those workouts that Certified TT Trainers, Mike Whitfield and Craig Ballantyne have created for you.

This will make your life a lot easier.

Burn fat, have fun, HELP others, get paid.

That’s the best life there is…all thanks to these DONE-for-YOU TT MRT Bootcamp workouts. Enjoy.

If you have any questions, please feel free to leave a comment and we’ll get back to you. – Nigel

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Pool Exercise Workout For Weight Loss and Fat Burning

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 06-07-2012-05-2008

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If you want weight loss and fat burning without the rough impact on your joints from running, then you’ll love pool exercise workouts.

You’re about to discover simple strength training exercises you can do in a pool to burn fat and calories. I’m going to show you a few different ways in which you can benefit from doing pool exercises.

First, the buoyancy of the water will not only help beginners perform the exercises a little bit easier, but the water will also help advanced individuals with some of the more difficult exercises. An added benefit of the water is that it removes some of the stress normally placed on the joints in regular out-of-water exercises.

The second thing I want to show you is how you can do some jumping and running exercises in the water and again removing some of the stress from the joints.

So to begin the pool exercises, I’ll start with a basic bodyweight prisoner squat. As you go down, the water will force you back up, making this exercise easier to perform and again removing the added stress on your joints. This is precisely why you see so many aquatics exercise classes these days.

If you are advanced, then you can do a single leg squat. To perform this exercise in the pool, lean up against the side of the pool, bring one foot out in front and grab it with your hand and squat down. By doing this exercise in the water, you will have much better balance than if you were to do it as a free weight exercise.

Another great pool exercise beginners and advanced alike can benefit from is the lunge. This is an especially good water exercise to do if you are a bit weaker or have bad knees.

There are a number of bodyweight exercises you can do out of the water, but since you’re in the pool, you mine as well make use of it. So, the next aquatic exercise I recommend doing is the pull-up.

You can also superset this with a modified dip. For the dips, simply go to the side of the pool, put your hands out in front of you on the ground, and push yourself up out of the water and then back down.

Next, do some sort of jumping exercise to finish off your pool workout. Due to the resistance of the water, you won’t be able to jump as high as you’re normally capable of, but it will also be easier on the landing. You will still get all the plyometric benefits, as well as the interval training benefits, with less stress on the knees and the ankle joints.

You can easily lose weight and burn fat in a pool and get lean and lose belly fat. Plus, you don’t have to worry about hurting your knees running on pavement or concrete.

So, there you have a great pool workout that provides a tremendous benefit to you. You get to be creative in designing a great fat-blasting workout, all the while having fun and enjoying the weather!

Get FREE instant access to more sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover how to lose fat without cardio, do more pushups, and build ripped six pack abs in less workout time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

If you have any questions, please feel free to leave a comment and we’ll get back to you. – Nigel

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Shocking Fat Burning Research: Truth About Weight Loss Exercise Programs

Posted by Nigel Jeal | Posted in Articles, Fitness, Information | Posted on 30-06-2012-05-2008

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No one believes you can gain muscle and lose fat at the same time. I say, it’s true. Not only do the strength and interval workouts prove it, but now science agrees. Weight loss programs are starting to use only strength training for fat burning.

I have 3 BIG, and I mean BIG fat loss, body changing lessons to share with you today…

First…

Researchers from Purdue University showed men and women (with an average age of 61 – with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.

36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.

By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show’s it is possible to gain muscle and lose – at any age.

And you don’t need fancy machines or an expensive gym membership, all you need is a professional program, like Turbulence Training, that you can do in the comfort of your own home.

Next…

I hear from men all the time who claim to be 6% body fat or less (which is the level of a professional bodybuilder) but still have a hard time seeing their abs.

This, by the way, is impossible. Listen, if you really are 6%, you’ll have an 8-pack, and you won’t need any advice from me.

The problem is too many men and women believe that handheld body fat analyzers are accurate.

The truth?

Recent research shows these tools underestimate the amount of fat you are carrying on your body by 2.4 kg! That’s 5 pounds of fat these handheld machines are neglecting to tell you about!

So don’t get too smug with your handheld body fat readings, because it’s likely underestimating the amount of fat on your body.  Besides, its not about the machine, its about the mirror, how your clothes fit, and about losing the inches from your waist.

Worry about those, not some bogus readout on a machine.

And finally…

Everyone knows you don’t burn fat with strength training, right?
Wrong! A new study hot off the presses from the prestigious Journal of Applied Physiology showed strength training boosts metabolism by 10% after exercise and increases fat burning by 100%.

In this study, subjects did a standard 3-set strength training program focusing on multi-muscle exercises and showed just how powerful “Turbulence” is for fat loss…

During strength training, you apply “turbulence” to your muscles, causing an increase in your metabolism and fat burning after the workout. That’s how you build muscle and burn fat at the same time.

So forget about the “calorie readout” on the cardio machines. While strength training doesn’t burn as many calories as traditional aerobic training during the workout itself, it continues to burn calories AND fat long after your workout.

And that’s why you get a better body with Turbulence Training than you do with long, slow, boring, less-effective cardio.

Turbulence Training: Build muscle, burn fat, at the same time.

Get in shape for summer fast with strength and interval training.

PS – Here are the respective references for those 3 studies…

a) Am J Clin Nutr. 2007 Apr;85(4):1005-13.

b) J Appl Physiol 102: 1767-1772, 2007.

c) Hormone Research 2007;68:8-10.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

Article Source: http://EzineArticles.com/?expert=Craig_Ballanty

If you have any questions, please feel free to leave a comment and we’ll get back to you. – Nigel

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2 Hours Can Save Your Life

Posted by Nigel Jeal | Posted in Articles, Fitness, Time Management | Posted on 27-06-2012-05-2008

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Its much easier to maintain a healthy level of low body fat than it is to lose 10-15% body fat and 30 lbs or more. But it can be done. Pick up any fitness publication these days and you will find amazing transformation pictorials. Check the timeline. It may have taken these people 3 months, 6 months, or even a year, but these people have made incredible journeys.

Were they less busy than other overweight individuals? Are people too busy with appointments? If that is a problem, individuals should schedule an appointment 2-4 times per week with the gym just like it was any other business meeting. Spend a half-day on the weekend shopping for an accomplished personal trainer that can give you a program that requires only 2-4 hours per week. C’mon, 2-4 hours per week, who can’t spare that?

What type of exercise should you do? As mentioned, the more muscle mass you have, the more energy that will be spent at rest due to an increase resting metabolic rate. Next, you have to do lots and lots of running or biking right? Well, no, not necessarily. Aerobic exercise certainly is beneficial to a healthy cardiovascular system and is important for the performance of some sports and it is likely one of the best methods for obese individuals to lose weight. If nothing else, it should improve some health parameters.

Aerobic endurance exercise has traditionally been used in the treatment of type 2 diabetes but its effects on long-term glycemic control is small. Researchers found that resistance training helped increase muscle mass and improve long-term glycemic control in an elderly type 2 diabetic population (Eriksson et al., 1997). Chronic exercise training in diabetic rats was associated with reductions in basal glycemia, and such reductions did not occur in sedentary diabetic groups (Farrell et al., 1999). Therefore, exercise programs should focus on increasing muscle mass because muscle in the prime user of blood glucose.

Tremblay et al. (1994) showed that vigorous exercise (high-intensity interval training) favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity (traditional aerobic exercise). Moreover, the metabolic adaptations taking place in the skeletal muscle in response to the interval program appear to favor the process of lipid oxidation. This study compared traditional endurance training against high-intensity interval training. Even though the interval training expended less energy per training session, the subjects lost more body fat than those performing regular endurance training.

If you are super busy, simply split your training time in half or thirds. A 15-minute walk two times a day plus as little as 15 minutes of resistance training can pay off. Aim to burn more and more calories every exercise session. Up the intensity! Yearn to lift 5 lbs more weight this week, or get another 2-3 reps per set. Improvement will equal results. Don’t get put off by the people that do have 2 hours to train. Realize there is a point of diminishing returns…think about it, unless you are a competitive athlete, are you really getting much more from spending 45 minutes running as opposed to 30 minutes? Very soon you will realize that there is nothing to slipping in some fitness to your workday.

You set goals for retirement savings, for business performance, for golf scores, why not some fitness goals? You get professional plumbing help, you have a professional cleaner clean your clothes, so what’s wrong with asking a fitness professional to fine-tune your body? What one of these people can teach you in 1-2 hours is something that will last a lifetime!

To be optimistic, it is simply a problem of education and exercise, moderation and muscle mass, teaching and training. For the amount of commercial time an adult sits through during an hour of prime time TV (about 15 minutes), one could easily read an article from a fitness magazine detailing and outlining a fitness regimen for success against weight gain. Surely, in this society that allows one to operate fitness equipment while watching television, there is an opportunity to fight against fat. There are 168 hours in a week. If you train, that only takes 2-4 hours, plus 1-2 hours for travel and showers, etc. That leaves you approximately 160 hours for work, friends, family, sleep, and T.V.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

If you have any questions, please feel free to leave a comment and we’ll get back to you. – Nigel

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Today’s Fat Loss Rule

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 17-06-2012-05-2008

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To lose weight, you need to boost your metabolism with interval cardio exercise and strength training. That is the fastest way to burn fat and keep your calorie burning going all day. Strength and interval workouts are the best thing going today.

What are strength and interval workouts?

I call these workouts Turbulence Training. That’s my method of doing strength training and interval training in one workout, so that you get in and out of the gym whether it’s your home gym or whether it’s a commercial gym. You get your workout done in 45 minutes.

Why not slow cardio? First, who has time? Second, research shows that interval training works better for cardio. And you can’t build lean arms and sculpted abs with only cardio. You need some strength training. So that’s why strength and intervals are best – you get more results in less time.

We start with a 5-minute bodyweight warm up and then we do strength training for 20 minutes, whether it’s bodyweight training or dumbbells. Sometimes we use barbells but most people that I work
with train at home so we just use dumbbells and bodyweight exercises – no fancy equipment needed.

Then we finish with 20 minutes of interval training. We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are
not doing long, slow cardio sessions and we’re not doing 5 or 6 day per week bodybuilding training programs.

It’s like the old business principle – 80% of your results come from 20% of your efforts – so why do endless amounts of cardio and redundant strength training exercises?

Do only what you need to do and then get out of the gym.

Don’t live in the gym.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

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