Women’s Workout Routines For Fat Loss

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Fat Loss For Women

    If you’re like many individuals, losing weight is a continuous struggle. Even tougher, almost all workouts for women don’t target assisting you to get the slender, feminine body that you want. Frankly, these fat loss routines are obsolete. The impact for women’s program consists of everything you ever wanted to learn about workout routines, fat loss programs, and cardio workouts. While there are strategies along with comprehensive programs, the intention is to supply you with ample knowledge to help craft your own weight-loss training program and eating style. Once you study these guidelines and put in a few months worth of effort, I’m sure you’ll recognize that this is actually the final exercise routine you’ll ever need.   There’s an elementary issue with almost all women’s workout, they don’t allow you to train for the look you desire. Sure, there are many plans targeted toward females, but a majority of them don’t consider the impact of the way you train. Too many teachers recommend a unique type of training leading to a thick, muscular physique. Most ladies prefer to have sleek, slender body. Weight Loss Tips For a Flat Core will teach you precisely how your body is not only changed by how many sets and reps you complete, but by how fatigued your muscles get in the process. Furthermore, cardio exercise has been shoved aside by a large amount of plans. Weight Loss Tips For a Flat Core includes a detailed guide to strategically using cardiovascular exercises to truly increase calorie burning. Another great feature of Weight Loss Tips For a Flat Core is how flexible the routines are. There are programs for ladies who may have time to get to the fitness center along with routines for women preferring to exercise at home. The guide spends considerable time on customizing your own routine also. Maybe you would like to exercise 3 days each week? Maybe you have time for 4 days? Weight Loss Tips For a Flat Core helps you to choose just what works best for your schedule. Weight Loss Tips For a Flat Core is absolutely targeted toward any individual who would like to drop some pounds. It can assist somebody who has 20lbs to lose and also provides several advanced tactics for a woman that solely needs to lose 5-10lbs.   The best benefit is that once you go through the program, you’ll probably only have to perform maintenance level routines for the rest of your life. I hope you can see why I believe this really is one of the greatest women’s workout routines. Remember, if you prepare just like a bodybuilder, you’ll find yourself resembling a bodybuilder a little bit more. There is nothing wrong with being lean and lightly muscled if you  are a women, and  being leaner has tremendous benefits when it comes to weight loss; however, there is a fine balance when weight lifting is involved that needs to be practiced to avoid becoming too muscular as a women. Change your program and utilize Visual Impact for Women to acquire that sleek, fit, feminine physique you’ve always wished for.    

   

How to Start a New Fitness Training Regimen

    The human body was not made to be sedentary. If you do not get regular exercise you will not only gain weight but also find yourself lacking in energy. Exercise is known to reduce stress, help one stay fit, enable one to sleep better at night and give a person a high resistance to sickness. The fact of the matter is that you can make time for fitness training no matter how busy you are. A number of training programs make it easy for busy people to get exercise by only scheduling sessions three times a week and these exercise times are generally scheduled when you are likely to be off work. Regular exercise will increase fat loss.   Personal trainers study how the body works and know how to create an exercise program that is just right for an individual. Such a training program may also in some cases by coupled with diet advice that will help you with fat loss and get in shape. A trainer will help you learn how to manage an exercise regimen and will adjust the regimen as needed. Just as you would not buy a house, draw up a will or invest in the stock market without sound professional advice, in the same way you will want to get qualified advice before starting a new exercise program.   Ideally, you will want to choose a gym that is located near your home or workplace. This will make it easy for you to work out on a regular basis. Pay a visit to the gym and make sure you like the workout equipment and programs provided. As you will be spending a lot of time there every week, it is important that you enjoy spending time in the environment. If you have not been working out for some time, start slow. If you overdo, you will end up pulling a muscle or hurting yourself in some other way.   Remember, going to the gym is not a “magic pill” that will instantaneously make you lose weight and regain a perfect figure. It takes time to help the body get in shape. Choose a form of exercise that you enjoy. If you prefer certain types of exercises, then speak with a personal trainer regarding your preferences. A trainer will be able to tell you which exercises are most effective but he or she will also encourage you to do exercises that you enjoy doing and have variety in your workout regimen. (more…)

Workout Routines Designed for Results

Workout Routines Can Be Designed Specifically for Success

    If you find yourself in the ever-growing category of those that are obsessed with hitting specific goals in regards to their health and weight-loss there are a few new exciting options available today. Workout routines can vary with time. It seems the workout routines of the past which were antiquated and boring have been revamped to deliver routines that are motivating them to bring real results. The days when you had to drop to the floor to do hundreds of sit-ups or become extremely exhausted doing what seemed to be thousands of jumping jacks are gone. Not to mention there’s no forgetting that ridiculously repetitive running in place. The type of exercises just mentioned above as being inefficient are just plain boring, in fact, mustering up some motivation to do them on a daily basis can be harder than actually doing the exercises themselves.   As those exercise routines get tossed out the window so do the goals you set in regards to your weight and health. The workout routines of today consist of any of the following mentioned programs from going to your local gym or fitness center, to purchasing equipment of your own that you can use in home, to even buying in home DVD-based workout programs. Not to mention this is the Internet age and there are all kinds of custom programs and plans online that can be tailored to meet your needs. These plans can vary depending on your age, current health, and the results that you’re looking to get from the program. Anyone just starting out would begin with simple workout routines that incorporate low impact repetitions this being the best way to go. Your workouts should never leave you out of breath or without the wish to keep on going, nor injure any particular muscle group.  

A simple beginning workout routine would include exercises that are well known, for instance crunches that focus on the midsection. This particular workout would perhaps for the beginner be performed in sets of 3 to 5 with several breaks in between working up to a completion of 25 reps. From this point the new exerciser can move on to other exercises that work other areas of the body for instance the biceps. Starting with dumbbells for your biceps you’d want to get into a habit of performing 3 sets of reps with each set consisting of no more than 12 reps per arm. As your body becomes accustomed to the weight at that time it would be good to increase the weight of your dumbbells for added resistance. A crucial point to keep in mind is that as you increase your weight avoid increasing it dramatically as this can lead to an overtaxing of your muscles. There are also levels of exercise routines for intermediate and advanced individuals. These are usually reserved for those who wish to maintain results already achieved or to speed up a weight loss program. The intermediate and advanced program consists of the same exercises previously mentioned but contain more variation and more aggressive repetitions. For example, the abdominal curls are now added to “tuck crunches”, with all exercises being done for up to twenty-five reps. Of course, don’t forget to rest between sets!   Although ab exercises have been focused on in this article you also are given varying levels of a hamstring, forearm, legs, back, shoulders and cardio routines that are in place to get those areas of your body in shape. Making a fitness accessory purchase can also go a long way to increase the results you get from your workout routines. As an example consider a resistance band which can be used to help tone almost every part of your body. As an inexpensive accessory the ban can be used when you’re lying down, standing, or squatting against a wall. The band is best used when it’s placed underneath your feet and you pull on the handles upwards or outwards feeling the resistance in your arms, shoulders, back and chest. Another position where the bands can be handy would be when you’re in a reclining position and the bands are under your feet while you pull towards your body for tension engaging all kinds of upper and lower body muscles. The resistance band is probably one of the best accessories any beginner can buy. In addition to resistance bands a few other accessories that should be added to any workout routine would be dumbbells of varying weights, wrist or ankle weights as well as a heart rate monitor.   Of course all these suggestions about a great working exercise routine would completely null and void that routine if it did not come with the best possible nutritional eating plan. In accordance with any exercise plan must be a healthy diet plan to back it up. When someone eats right and nutritiously while on a workout or fitness plan they are improving the odds dramatically that their metabolism will work properly and that their body as a whole will function and perform better. Proper nutrition also goes a great distance in helping out your immune system, your brains alertness and response time as well as your skin. When an adequate diet and proper nutrition is avoided your body will respond by disappointing you rendering all of your exercise energies useless. What’s even more is that once you begin to see the results coming from your better eating habits you will have more motivation to increase the amount of time you exercise and give it your all.   The best diet for a workout routine or actually anyone alive today hands down would be a diet made up of foods that are rich in vitamins, fats, fiber, carbohydrates, minerals and protein. Try not to forget about water either – when water is readily available it helps your body to stay hydrated due to the fact that regular exercise saps your body of its essential moisture. When considering the best diet for you just think back to the food pyramid you were taught in school. Your teachers had the right idea when they stressed the importance of getting in at least five servings of nutritious and healthy fruits and vegetables per day. Today the reasons for being healthy and staying fit are well-known by most people. The benefits you get from this type of lifestyle allow you to not just look better but also feel better. When proper workout routines are incorporated into your lifestyle you will immediately feel the benefits and enjoy a longer more satisfying life as well.

The Science of Weight Loss

fruit smoothie

Work With Your Body, Not Against It, For Effective Weight Loss

It is easy to think when we go on a weight loss diet that we have to cut way back on our food intake and suffer another ‘diet’; this was the way we use to do it but the problem is it does not work. In fact, it is estimated that 95 percent of all diets fail which is incredible seeing people are still trying to get them to work out. What happens is that we work against our body and the resilience of the human body means it has long since been able to adapt to harsh survival conditions and that is exactly what a diet replicates – a famine situation. Starvation does not lead to weight loss, it leads to weight conservation. Your body goes into survival mode when it suspects starvation, and shuts down the energy it burns because it does not know when or if it will be fed again. There is a science to weight loss just like there is a science to an engineer building a skyscraper, a person driving a car or a surgeon operation on someone. There is a scientific and systematic way of losing weight. The best way to lose weight  and to be successful at weigh loss in the long run is to lose it gradually. You lose weight gradually by doing a complete overhaul of our current lifestyle, since your current lifestyle isn’t working out too well for you so far. Look at weight loss in a completely different way. Forget about getting on another fad diet and just change your whole lifestyle. Make it a lifestyle change.

 

The World Health Organization states that any diet with a caloric intake of 1800 or less for women and 2200 for men is a starvation diet. Yet many people around the world are cutting back to levels way below this in an attempt to lose weight even though it is fruitless. It is now known that we need to stay under the body’s ‘famine mode’ radar by only 100-200 calories each day so we do not trigger this ancient survival mechanism in us. This in affect outsmarts our body to release its stored fat and is the opposite of starving. A proper fat loss diet focuses on eating the right type of foods in the right quantities and at the right time and becoming more active.

When we eat the right way this has a two fold affect –

1) Boosting the metabolism by it having to fire up to process the large amounts of ‘clean’ foods.

2) Providing strength and energy so some effort can be put into a proper strength training program so more fat burning machinery can be added to the body – lean muscle tissue.

 

So out goes the refined and processed ‘so called’ foods, out goes the high sugar and high fat junk and in comes natural whole foods cooked from scratch; basically like the ones pulled off trees, taken out of the earth or fresh from the butcher shop or the ocean. Not the ones mass produced in factories with tons of additives, refined sugar, and salt to make us fat.

 

A fat burning meal has protein as it central component so this choice should be made first and foremost. Then the rest of the meal is added – complex carbohydrates in the form of vegetables are the best choice. Small amounts of grains and fruit can be used. These small fat burning meals are eaten every 2-3 hours and need to be prepared the night before so they can be taken whenever you go during the day.

As you can see a fat loss diet is completely different in its approach than simply losing weight. After all what sort of weight do you want to lose – muscle tissue or body fluid – I don’t think so. We want it to be fat so we need to work with the body not against it as that is a lose/lose situation.

Let’s go over the basic formula again – 5-7 small meals each with at least 20 grams of protein, just a couple of hundred calories less than you need each day. You may need to drop just 100 calories a day till you start losing fat. Ditch the processed foods, sugar,  refined grains and high fat and start eating natural, whole and some raw foods each day.

Forget what you think you know about exercise and get yourself started on a proper strength training program and put some effort into it so you can boost your metabolism. How is that for a simple method and guess what? It really works. Your biggest problem will be having to fork out some money for a new wardrobe for the new strong, lean, slim, healthy and slimmer you. Heck you might be able to wear clothing you had prior and never thought you would ever be able to fit into again.

If you can follow these tips on weight loss you will be well on your way to a new body, not to mention the health benefits and the high you will get from finally having the body of your dream. You can’t really put a price on that. You deserve it!  Here is a great book to start reading that will give you tons more diet and exercise tips that are practical that anyone can benefit from in no time.

Calories For A Healthy Lifestyle And Muscle Mass

cory dacosta

Be Mindful of The Calories You Intake

  Calories are important when it comes to our physical appearance and our overall health. The calories we consume give us the energy we need to function on the daily basis. They also add fat in unwanted places when you are consuming more than you burn. The calories we burn are also important because we need to burn more than we consume in order to maintain a healthy weight. However, too many people focus on burning calories making them participate in aerobic activity several hours a week. This is not necessary; it is a waste of your valuable time. Here’s how it works. Everything you consume has calories; everything you do burns calories. When you work out you burn the most calories.   What many people ignore, or may not be aware of, is that working out does not just burn calories at that moment. Instead, you burn calories throughout the day. Your metabolism is the rate at which your body burns fuel, also known as calories. The faster your metabolic rate, the faster your body will burn these calories for you. This being said, there are workout programs that will help you burn calories more efficiently. Rather than focusing on burning a bunch of calories during one work out – typically a cardiovascular workout – it is more important to focus on calories burned throughout a given day. To increase your caloric burn you need to build muscle with strength training exercise rather than lose muscle and water weight with aerobic exercise. Strength training exercises help you to build and maintain lean muscle mass. When you have more lean muscle mass than you do fat mass, you will have the ideal body. But, you will also have a body that functions as it should.   Anyway, stop wasting hours running or swimming. Instead, find about 30 minutes at least 2-3 times a week to work, and challenge your muscles. This little bit of time will give you a faster metabolic rate, more energy, a much firmer physique, and can even add years to your life. When muscle mass is greater than fat mass your body has a much better chance of fighting, or avoiding, many life-threatening diseases like diabetes, heart disease, stroke, and even cancer. So, it is up to you. Do you want to sit on the couch and watch your life slip away? Do you want to spend 2 hours a day jogging, walking, or running just to try to lose a few pounds? Or do you want to spend 2 hours a week building muscle that will give you the life that you deserve? Stop wasting your time on meaningless exercise and get yourself into a regular, proper strength training program. Start losing fat and start burning your way to that sexy physique that many only dream of. Stop sitting on the couch thinking there is nothing you can do about that flabby belly or those love handles. Change your life and lifestyle choices today.      

5 Ways to Grow Muscle(check out my strength training workout below and some of my books:)

    Many men’s fitness magazines do not provide adequate advice for growing muscle mass. These magazines may be filled with pictures of bodybuilding models who have been born with the gift of great genetics, and they build muscle mass rather quickly. Instead of following generic advice in fitness magazines, a person needs a personalized approach to building muscle mass. Check out a few of my exercises of choice here for a leaner stronger body.   To grow muscle, one should keep these 5 tips in mind.   1.Strength Training Joining the local gym and doing some strength training is the first step towards gaining muscle mass. You should try the empty bar and learn how to lift using it. So many people are intimidated to use the equipment in a gym and there is no need for that. Part of growing muscle is gaining self-confidence, so one should never be afraid to ask for help in using gym equipment. When lifting weights, one should try to achieve a proper technique for optimal muscle gain.  
  1. Recover
  The pros typically work out 5 to 6 times a week. The average person can not handle this exhausting routine, however. You need to get adequate sleep and rest in between workouts. You should always focus on getting in at least 3 workouts in a week. Also, you should focus on the intensity of those workouts as opposed to the duration of them.  
  1. Consume More Food
  The human body requires adequate food for optimal recovery from workouts. Eating more will allow any guy or gal to build muscle faster. Eating every three hours is one strategy to grow muscle. By eating every three hours, one will speed up their metabolism and speed up muscle repair. Also consume be   sure to eat a sufficient and healthy breakfast each and every day.  
  1. Stay Away from Machines
ab workout Machines can force a person into complicated and dangerous unnatural movement patterns. Free weights, on the other hand, allow the body to move in an unrestricted fashion. Using free weights is also an economical choice. Home gyms can cost thousands of dollars; while free weights typically costs close to a dollar a pound on average, and you have the weight practically forever. Machines can get jammed up, or a cable can break, kink up or move in a way that is not smooth on a machine, among other mishaps. Free weight are less problematic in the long run.  
  1. Consume Whole Foods
  By eating whole foods, you will lose more fat and your muscle mass will be more defined. People will notice your physique more. In addition, whole foods contribute more to a recovery than do processed foods. Whole foods like chicken, eggs, and milk are the greatest sources of nutrients for your body when it comes to building more muscle mass. Growing muscle should be fun and enjoyable. You should approach your quest to build a better body as a friendly challenge.

Fitness Tips At Home

tips to get fit

Fitness Tips

  Fitness is a very complex subject that needs to be explained in simple terms so everyone can understand and apply. If you’re just starting out with a home workout routine or working out in the gym, keep your workouts and exercises as simple as you can. Your Fitness will improve over time. By keeping your exercises and workouts simple you will learn the correct ways to perform each exercise and stay injury free. High intensity programs may not be for you! These programs usually lack correct form and can be very hard on the body if your not ready for them. Most people are not in good enough shape to follow these programs without getting hurt.       These programs do have their benefits and when you are 100% ready you will get the best out of them. Learn the basics and perform them properly. A good program won’t make you throw up or lose 5 pounds right away, but they’re structured so you can continually improve and stay injury free. In order to get the results you really want you will have to look at your Nutrition too. You don’t need to diet or learn too much about how you should eat right away if you are new to exercise and dieting, you can start and improve over time with diet and exercise. Just know some of the basics.       Protein- consists of 4 calories per gram. It’s required for muscle maintenance and functioning. Try and consume on average 100 grams of protein per day, or if you are trying to pack on a few extra pounds of lean muscles consume about 1 grams of protein daily for every pound of your body weight; for example if you weigh 200 lbs consume around 200 grams of protein daily.               Carbohydrates- contain 4 calories per gram. There are two types of carbs; simple (sugars) and complex (starches and fiber). Simple carbohydrates are unhealthy processed foods that mainly consist of empty calories. Complex carbohydrates can aid in weight loss and digestive health. Carbohydrates are an essential energy source and they should not be excluded in any diet.       Fats- consist of 9 calories per gram and are essential to function properly. There are good and bad fats. Good fats are called essential fatty acids. They include linoleic acid and alpha-linoleic acid. Also known as Omega 3 and Omega 6 fatty acids. Bad fats or trans-fatty acids should be avoided as they can increase your chance for heart disease. If you’re the average person trying to lose weight just consume less.       Eating healthier is better but you can still eat healthy and gain weight if you’re consuming more than your body uses. Start by finding out your estimated RMR and figure out how many fewer calories you need to consume. Once you’re on the right track you will never look at another diet again. It’s just that simple.   I’ve attached a very simple workout anyone can do at home to help them in their fitness goal. It involves some mild cardio and a bit of resistance training anyone who works out at home can do with very little gym equipment they can buy at any fitness center, sears, online website, or even certain department stores. I have gym memberships, but there are times when I’m ready to just stay home and do a simple workout with a few machines as opposed to suiting up and driving to the gym which is often packed where the machines and/or free weights are constantly being used or being waited on to be used. Lets get your fitness on!             Oh, I can hear you now. “Well Einstein; my brain tells me I’m hungry, so I eat (a little more than I should sometimes) and… Presto! Hello Thunder Thighs, the Spare Tire and those wonderful Love Handles we all adore so much.” Right? Wrong! As it turns out, there’s actually a little piece of your brain that may be telling you, not only, to eat junk but also to eat a lot of it. So, what is this little piece of my brain and how do I have it surgically removed you may ask? Well, it’s called the hypothalamus gland, but no luck going under the knife; get it removed and you’ll have bigger problems, like: What the heck am I doing in this pine box six feet under ground? Yes, although about the size of an almond, it’s a very significant part of the brain that plays some key roles in your body’s functionality. Throw it out of balance (which is easier done than you may think) and the result, among other problems, is some unattractive bulges in places they just ought not be.       The primary function of the hypothalamus is to link the nervous system to the endocrine system. The endocrine system, made up of the thyroid, pituitary gland, adrenals, pancreas and a few others, is the system most responsible for your body weight. So if the hypothalamus gets out of whack it can actually end up causing severe constant food cravings, a low metabolism and the storing of fat in the secure fat reserves. These secure fat reserves rest in the “problem areas” and are the last types of fat that are burned up by the body. That’s why simply doing diets that lower your caloric intake or only allow you to eat certain foods don’t always work. More interesting is that, since the hypothalamus also controls your bodyweight set point, it also explains why after such diets people end up gaining the weight back.       Now you’re probably asking how the hypothalamus turns in to this tool of evil. There are several ways, direct or indirect, that the gland gets overtaxed and worn out. These include lack of walking, a clogged colon or liver, Candida overgrowth, nutritional deficiencies, excess super-refined food, all the chemicals, hormones and antibiotics we end up taking in through the foods we eat, poor circulation and parasites, just to name a few. The problem has gotten increasingly worse over the last few decades with changes in the food industry designed to make more profit but in the process have made the food less healthy.       Thankfully, just like any other type of sickness, your hypothalamus can be nursed back to health. Since the food we eat is the main thing that stresses the gland, a simple switch to organic foods and avoiding super-refined and processed food can make a huge difference. It would also be wise to do a liver and colon cleanse and a Candida and parasite detox. Developing a workout routine or even just an hour walk on a regular basis also helps a great deal. The bottom line is: resetting the hypothalamus treats the cause not the symptom. Granted this may be a start of a new path for a lot of you. But take this one and it may be the last one you have to in order to reach and maintain your weight loss goal.