You might ask if it is possible to burn fat quick? well, it is, and I have done it. You can burn up to 5 lbs of fat in a week if you take the right steps. If you are anything like me this might be difficult. I always procrastinate the day of my quick fat loss plan. Once I get started I’m usually good at keeping to it for about a week. So here is a one-week crash fat loss plan for people that have A.D.D. like me when it comes to keeping to a weight loss plan. If you are like me and always procrastinate try and set a date. Don’t put it too far ahead because then it is easier to keep putting off. A good plan is to set it at most two to three weeks ahead. Try and start when you are going to have a little extra time on your hands.
Alright, now that we have the date set let’s see how we are going to lose that quick weight. If you really want to lose weight fast you are going to have to attack your fat at a few different angles.
The first step is the diet. I want you to drink water and lots of it. This is the simplest but maybe the most effective thing you can do. Forget about soft drinks, and juice. Good old H2O is the way to go.
Next, switch from a diet plan focused around carbs (bread, pasta, fruits, etc.) to one focused on lean sources of protein (egg whites, skinless chicken, turkey breast, fish, whey based protein powders and MRPs, etc.)
Last, eat small frequent meals to keep your metabolism burning on high. You cannot go 5 or 6 hours without eating, get extremely hungry, and pig-out with one huge meal. This is without a doubt the worst way to eat possible, and you’ll never drop fat with this method. Instead, eat small portions of food every 3 hours throughout the day. Remember no carbs, you can do it for a week.
The next step is the exercise. This is one of the most difficult parts for me. I have a difficult time getting up off of my butt not just because of its big but because of lazy. You are going to have to do 1hr of cardio a day. I know that seems like a lot but you can do it. I don’t want you going on walks or spending half of the time warming up or getting to the gym. You need one full hour of cardio. If you are at the gym use the treadmill, do a 5 minute warm up then speed things up. Go as fast as you can. You should work out to the point that sweat is dripping off of you. The more sweat the better. If you need to switch go to the bicycle. Each day I want you to do a max sprint for as long as you can. If you can get up to 10 minutes doing your peak sprint level that would be great. By the end of the week, I want you to do two peak sprint cycles.
The last thing I want you to do is taking some diet pills. Don’t just pick any run of the mill diet pill, I want you to get the best diet pills. This means they will probably cost you around $60 to $70 dollars a bottle. You should look for one with a number of patented ingredients. Look for a diet pill that will decrease appetite, and increase energy. It will be good to take one of these before you work out to give you a little extra energy. After the 5 days is up I want you to also take a diuretic. This will pull all the extra water off of you that you built up. A 72-hour diuretic pill will work best. I wouldn’t mix both the diet pill and diuretic together though. Take the diuretic at the end of your 7-day crash diet for three days. This will be when you will notice how much weight you have lost. After you have stopped taking the diuretic you can start back up on the diet pill. I have lost as much as 14 lbs doing this. Some people say a one week crash diet is not healthy, but I say it’s better than nothing, and at least my body looks a little better when I go to the beach.
If you want to know how to get a six pack fast then one thing I always advise people to focus on (among various elements I’ll explain later) are cardio workouts. I advise this for a number of reasons:
Any when you’re lean, the six pack will shine through easily. Then, at that point, it’s simply a case of toning up and incorporating a sustainable diet (which you can learn more about at my website which shows you how to get six pack abs fast)
With 34% of Americans overweight, it’s clear that many of us are not following the latest fitness guidelines that prescribe an hour of exercise a day.
Cardiovascular exercise simply means that you’re involved in an activity that raises your heart rate to a level where you’re working, but can still talk (aka, in your Target Heart Rate Zone).
Cardio Workout Routines
Running starts with good warm up. Cardio workouts will gradually intensify as you achieve your goals. Cardio is not just about running and using cardio machines, it is about participating in ideas that get your heart rate up. Cardiovascular exercise depends on your heart rate. So you want to focus on keeping your heart rate up without pushing it too high.
Cardio Workouts For Beginners
Exercise will help you lose weight and tone your body. If you are starting a new exercise program, you have to be careful about just jumping in. So you should use the following advice to keep on track with your cardio exercises…
These guidelines give you a general idea of how to incorporate cardio into your life. Running should be kept at an intense pace to make the heart rate reach the anaerobic levels.
This can be determined by getting the maximum heart rate and checking this regularly while doing the exercise. The number of beats should be multiplied by 6 to get the heart rate.
Resume walking at a pace that would bring up the heart rate up to 70% of the maximum heart rate. By definition, cardio workouts can be any exercise, such as:
These will all raise and maintain your heart rate over a predetermined amount of time. My general guideline is to perform 30-45 aerobics with moderate-to-high intensity 3-5 times a week.
High-intensity cardio training is a superior method of fat loss due to its effect on post workout metabolic rate. Once you know your target heart rate, during your cardio workout you should periodically check your pulse by using your index finger and middle finger to find the pulse below your ear behind your jaw.
Aerobic Exercises are the best Cardio/Weight Loss exercises and bodybuilders swear by them. Even in the study that’s frequently cited to show that interval training is “9 times better” than traditional cardio for fat loss, neither group lost a significant amount of weight. In my experience, “waves” of intervals interspersed with steady-state cardio works better for fat loss than interval training alone.
Ultimately, exercise is just like anything else but, unless it’s important to you, you’re never going to make time for it.
Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Exercise research suggests that you can lower your risks for heart disease with three 20-minute cardio workouts during the week.
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Muscle building requires a comprehensive plan, not just hitting the gym and pumping iron for a few minutes. There are many factors that contribute to the results you see when you spend time weight lifting. Keep reading for great advice on how you need to approach muscle building to get it to really work for you and produce optimum results.
When you are muscle-building, it is essential to eat well. You need specific nutrients to rebuild any damaged muscle fibers. Protein shakes are a great way to supplement your diet but also ensure you’re getting protein to rebuild your muscle fibers after a workout.
In weight lifting, the technique is more important than the amount of weight being used, the speed of exercise or the frequency of workouts. Each individual aspect of your routine needs considerable practice until mastered completely. You should practice early using lighter weights. Once you do this, you can increase your amount of weight and maximize your results.
When you constantly fuel your body, you help give it nutrients that help your body build up muscles. Eating smaller meals throughout the day which include protein, carbohydrates, and healthy fats will give you the energy you need to see results. Eating more frequently boosts your metabolism and helps your muscles recover faster.
It’s vital that you begin exercising with warm-ups. Warming up for ten or fifteen minutes increases your blood flow and gets your muscles ready for a more extreme workout. Warming up prevents muscle injuries that could halt your progress, keeping you out of the gym for weeks at a time.
Stretching is a very important part of your exercise routine. Ensuring your muscles are properly warmed up before you exercise will give you a myriad of benefits. Stretching helps prevent some of the muscle soreness that may keep you from visiting the gym again anytime soon. You can really open up your ranges of available motion with regular stretching, and this only assists your activities specifically focused on muscle growth.
Your routine should consist of three or four workouts in a week. You want to provide time for your body to repair itself. If you work out too often, you run the risk of injuring yourself. This will only be counterproductive in the long run.
Pre-exhaust is one method used to help you with muscles that might not quite be strong enough. For example, your biceps may tire faster than your lats when you are doing row exercises. You can fix this by performing an isolation-type exercise, such as straight-arm pulldowns, that do not emphasize the bicep muscles as much. This will ensure that your lats get a good workout, preventing your biceps from limiting you during your rows.
When you are in an exercise routine that is focused on muscle building, you need to eliminate the alcohol from your lifestyle. A glass of wine every now and then is not too big of a deal, but do not have more than that. When you are trying to build muscles it is not a smart idea to intake alcohol.
Set your own personal records as your weight lifting routine. Increase how much weight you are lifting little by little. You may also wish to try improving on how many repetitions you are able to complete at given weights. By challenging your personal abilities, you can keep your workouts new and exciting and will be more likely to stick with the routine.
You must have learned that the many things that play a role in your overall muscle building success are relatively easy to incorporate into your day. You can improve your progress towards you muscle-building goals by using this article’s advice to fine tune your existing exercises or even to set up a whole new routine.
Muscle building is good for your body. It speeds up your metabolism, improves your balance, and makes you look great. It is also a fun activity. Keep reading for some valuable advice on muscle building and all the great things it can do for you.
Try having a routine that can adapt to your goals. Doing similar exercises daily may seem boring, but this is a good way to build muscle while measuring progress. You can use another exercise if you get extremely bored or add an exercise if you want to add to your routine.
If you’re trying to build up on muscle, you will need to eat a lot more than you are used to. Up your caloric intake until you are gaining one pound each week. Find healthy ways to get anywhere from 250 to 500 more calories daily. If you don’t see any weight change, consider altering your eating habits.
There are a number of ways exercising your muscles can improve your life, whether or not you have an interest in bulking up. As well as gaining strength, helping joint flexibility and strengthening your lungs, it can improve your self-esteem. This can be achieved by combining a muscle building workout with cardio.
Consider taking a creatine supplement. This aids muscle development because it enables you to push yourself harder during your workouts. If you are using any form of supplements, be careful when you take them. Always follow the specifications listed on the product and don’t think that more is better.
Stretch well after each workout, so your muscles can repair and grow. Hold a stretch for about thirty seconds if you are under forty years old. A person that is over 40 years old needs to hold each stretch for a minimum of sixty seconds. A good stretch helps to protect your muscle against injury during your workout.
Make sure you implement a good diet routine as you workout. For example, building muscles require plenty of protein and carbs and only certain fats. Don’t be under the assumption that this means you can overeat; it simply means that you need to follow a healthy balanced diet. Try using vitamins and supplements to build muscle.
Set limits, but don’t end a workout until you’ve used every resource. Once your are more able to recognize the limits of your muscles, try to work them to exhaustion. If you have to, shorten your sets when you start to become tired.
The process of building up your muscles is a careful balancing act. If you never work on it, you will have very small muscles and a lack of strength. However, care must be taken not to overdo it as well. Working out too much can lead to stretched out skin or permanent marks.
Your diet is especially important on your lifting days. Consume more calories about an hour before you are going to exercise. Do not sabotage your efforts by binge-eating on your workout days. Instead, just increase your caloric intake more than your consumption on your off days.
Going to the gym with a group of friends is a great way to cultivate and maintain your motivation to work out. That way, you will have a constant source of encouragement and will have the energy necessary to work even harder. This, in turn, will improve muscle growth.
In this article, the focus has been muscle building and how you can implement it into your daily routine. Muscle building can improve your confidence and help your body. As long as you keep it, you are going to love how you look and feel, afterward.
Bodybuilders already know that meat is a horrible source of protein. All the smarter championship level Bodybuilders AVOID red meat. Think about it. Bodybuilding stores do Not sell beef powder, fish drinks, or chicken protein bars. ALL of the protein supplements for muscle building are whey protein, soy, or albumin egg protein, ALL Vegetarian.
Any person touting steak for protein or muscle is not educated on the subject of muscle building. Anyone attempting to erroneously say that plants don’t contain protein for building muscle is not realizing that the steak they are touting came from a bull who grew to the massive size of 2,000 pounds of pure muscle, ALL from eating the protein in plants!
A Bull eating plant protein is also more muscular, stronger, and more massive than an obese male eating piece of steak and hamburgers. Muscle from the protein in plants from a Vegetarian diet is stronger, more massive and higher quality muscle than that from meat. In addition, meat is soaked with female hormones such as Estradiol, so men eating steak are juicing themselves with female hormones such as estrogen in Beef.
Eating pieces of meat makes you more feminine. Don’t think there’s feminine estradiol put in steak? Go look. Simply type “Estradiol Synovex Cattle” into google and you’ll see premenstrual women’s estrogenic hormones like syn over put into your steak that you’ve been gobbling at your barbecues. That’s why men who eat lots of meat gradually become fat, rounded, with soft shoulders and wide hips and more effeminate. This is why Vegetarian men are more masculine and do not have this problem.
Do you want to look like the cover of a fitness magazine? Although no one is perfect, it is possible to increase muscle and have a great body. All you need is a little helpful information to get you on your way, and this article will provide you with that and more!
Make sure you are eating and drinking the right things if you are following a bodybuilding program. Although being hydrated is normally important, it is even more important when building muscle, as muscles are made up of 70% water. Do not consume too much alcohol, because it breaks down your muscles when you drink it in large amounts.
You should not emphasize speed over a good technique. Regardless of the specific exercise that you are doing, performing your repetitions slower, while focusing on your technique, will provide significantly better results than trying to do the same number of repetitions as quickly as possible. Take your time, and make certain that you are performing the exercise correctly.
Always warm up before you start lifting. When you warm up, you increase your circulation and get muscles ready for more intense exercise. Warm up for at least 10 or 15 minutes before each workout. This helps avoid the kind of muscle injuries that would put you on a lengthy healing sabbatical.
Try putting your exercises in a different order. Don’t stick with the same routine for weeks on end. If you always save the same muscle group for last, they will never be fully worked out because you will always be tired at that point. If you start your workout with the muscle groups you usually leave until the end, you can work them to their limit, which will encourage muscle gain.
Try going for farmers walk! This walk is performed by holding dumbbells that are slightly heavy at the sides, and you walk until you just can’t walk anymore. Focus on keeping your abs engaged and taking long strides. If you can’t continue, take ninety-second breaks before going on. Make sure to do this several times daily.
Healthy, lean fats are essential to building muscle. These fats assist in lubricating your joints. In addition, they increase your body’s amount of testosterone. This will allow you to effectively gain muscle in a healthy way. Saturated fats should be avoided, as they are unhealthy, and especially bad for your heart.
Once you have finished working a specific muscle group, stretch those muscles thoroughly. This will help you decrease your recovery time. These stretches might be uncomfortable for you when you do them, but they will surely have a big impact in developing your muscle tissue.
Focus on squats, dead-lifts and bench presses. Those three make up the foundation of any good exercise routine. They are exercises that are proven to build strength, increase bulk, and improve your overall conditioning. Use these exercises during your workout.
Do not skip breakfast, especially when your goal is to increase muscle mass. Ideally, you should start the day out right by eating a protein-rich breakfast. Eating a healthy breakfast will facilitate building muscle rather than burning it, and also give you daylong energy.
When training, high reps and a good number of sets will show the best results. Try taking breaks that dont exceed 1 minute and try 15 reps for each set. This constant effort keeps your lactic acids pumping, increasing muscle growth. Repeating this many times in each session will maximize muscle-building.
Although you likely arent perfect, you are still incredible. Now that you have read the advice in this article, you will be able to change your life for the better. This is a great start, so keep that momentum going and apply what youve read here starting tomorrow!
In recent years, the subject of whey protein has come up often in health discussions. Know what whey protein is, its possible benefits and side effects and more as you read on.
What is Whey Protein
Whey protein is actually a term used to describe a group of globular proteins that can be separated from the whey. When cows milk is used to manufacture cheese, it also leads to the production of whey, which may or may not is discarded. It is a mixture of lactoglobulin, alpha lactalbumin, and serum albumin.Similar to a protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health. Bioactive whey protein is an active source of protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value.
What Makes It Good for the Body
Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets. Another reason for this is because of its low content of fats and of course, carbohydrates.
Why Pregnant Mothers Love Whey Protein
A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grows faster and better and more equipped to defend itself against any health complication.
Whey Protein for Bodybuilding Enthusiasts
For bodybuilders, muscle growth is everything and that’s why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to the acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.
How it Helps Athletes Busy Recovering from Old Injuries
In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.
A Weapon against Degenerative Diseases
Although you can’t truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system, and the skeletal system.
Although rarely curable, degenerative diseases can be treated with chemotherapy, surgical operations, and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes, and AIDS have symptoms that cause muscle strength and growth to deteriorate an undesirable effect that can be combated with increased intake of whey protein.
Where to Buy Whey Protein
Are you sufficiently convinced of the benefits of whey protein then? If so, you should be happy to know that you can avail of commercial whey protein product in most supermarkets and specialty food stores specializing in healthy food.
Ending with a Warning
Whey protein is good for the body no doubt about it but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications of your liver. And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.
If there is one equipment you should not miss in your training, it is the stability ball. The market comes up with new training tools every now and then. Yet you are not sure if they do work and if they are safe. So for one that is guaranteed to work, use the stability ball.
What Is a Stability Ball?
This is a large and inflatable ball used as an exercise equipment. Despite being air-filled, it is generally heavy-duty and capable to hold 600 to 700 pounds of weight. It is comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body.
This exercise tool is also sometimes called as the physioball or the Swiss Ball.
The good thing about using the stability ball is it reduces the perception of working in training, especially for beginners. It gives some element of play as you get rough with the training. It adds some fun and excitement as you advance in the movements and techniques.
Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable and light weight, easy to bring along even when traveling. It is also inexpensive compared to other exercise equipment and it could last for a very long time.
How Stability Balls Came About?
The use of the stability balls for training can be traced in rehabilitation. As early as the 1900s, physical therapists have been using balls in addressing the neurological disorders of their patients.
Then, in the early 1960s, Aquilino Cosani, an Italian toymaker, made the ball and sold it, known then as the Gymnastik. Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the stability ball to most rehabilitation programs and centers.
The ball then shifted from the rehabilitation to the athletic area, in the 90s. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.
At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one.
What Are the Benefits of Using a Stability Ball?
The stability ball definitely is best to improve the strength of the abs and the lower backs. It improves as well the functional strength, balance, and flexibility of the body.
1. Proper Alignment
Using the ball during training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not usually used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved.
2. Great Abs
For people working out to achieve great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work in your balance. Just imagine the good feeling of having a flat stomach area and you will definitely love this ball.
3. Muscle Strength and Endurance
The stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength, and endurance are also improved. Thus it gives the body flexibility, stability, and resistance.
4. Core Stability
This concerns the major muscles that help stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how deep or into the core these muscles are, they are still exercised. This is something only the stability ball can guarantee.
The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.
6. Losing Weight
Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and training done with the stability ball, a person can lose some unwanted pounds as the body is formed.
Health is definitely your most important asset. So do your regular exercises and maintain a healthy diet. Furthermore, have a happy and fun training with the stability ball.
The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read on the top shelf.
These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.
What Is Stretching?
Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.
How Does One Do the Stretching?
Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.
However, the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.
Simple stretches can be done every day. It can be incorporated into the lifestyle and the daily activities. It does not require much of your time.
Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.
Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.
There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.
Experts, however, would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.
What Are the Benefits of Stretching?
1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.
2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.
3. Injury Prevention
One can prevent injury to joints, tendons, and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.
4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.
5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.
6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This, of course, must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.
Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.