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Now that Labor Day 2009 is all but a memory, I bet most of you are feeling like I am: that although it was a 3-day weekend, it all ended way too soon. Now, back to reality. And for

Don't give up hope on your exercise training program because of one "not so healthy" weekend.

Don't give up hope on your exercise training program because of one "not so healthy" weekend.

many of us, that might mean back to our structured eating and exercise training program. Yesterday I gave you some tips on trying to stay focused despite the holiday, but more often than not we all sneak in a little treat or two! So, now what?

First and foremost, if you did slip up and eat a bit more than you should have, don’t throw away all your hard work and effort because of one day. You are allowed to enjoy yourself here and there, and remember, you are human. Don’t go into a rut and keep from exercising because you feel “it’s all downhill”. Secondly, bring out your exercise training plan again and take a good, long hard look at what you need to do. Do you have a contract with yourself? In writing? If not, take this opportunity to do it now. Promise yourself, in writing, that you will strive to achieve your health and fitness goals. Sign and date the document-this makes it all the more real and more difficult to “break a promise” to yourself.

Now the next thing you should do after a “not so healthy” weekend? Make up for lost time! Don’t sit around moping, rather head over to the gym and give 110% effort during your workout. Maybe put in an extra mile on the treadmill, or a few extra laps in the exercise pool at the gym. The important thing is to keep on moving. Every day is a new day to be better than you were before. Seize the opportunity and keep your eyes on your goal.

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

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On Friday afternoon after you leave work, you probably think about going out and having a few drinks with  friends to relax and wind down. Even though you  may think you deserve to go out and have a few drinks, there are some things that you should certainly keep in mind so you don’t diminish all the hard work and effort you put into your exercise training program.

Like any other day, tomorrow is going to be a day for exercise, and since you are exercising on a regular basis, a few

Too much alcohol can ruin the effects of your exercise training program. Remember to drink moderately and never feel pressured to drink more than you bargained.

Too much alcohol can ruin the effects of your exercise training program. Remember to drink moderately and never feel pressured to drink more than you bargained.

drinks of alcohol won’t really hurt anything, right?  Before you decide to rush out to the local bar, there are a few things below that you should think about before you make your choice about going out to drink some alcohol.

Research has proven that even small amounts of  alcohol will increase muscular endurance and the output of strength, although these types of benefits are very short lived.  After 20 minutes or so,the problems will begin to surface.  All of the negative side effects associated with alcohol will easily outweigh any possible benefits that it can have. No matter how you look at it, alcohol is a poison that can really harm your body if you aren’t careful.

Alcohol can reduce strength, endurance, aerobic capability, recovery time, ability to metabolize fat, and even your muscle growth.  Alcohol will also have an effect on your nervous system and brain. If you use it long term, you can cause severe deterioration of your central nervous system. Even with short term use,nerve- muscle interaction can be reduced which will result in a loss of strength.

Once alcohol reaches the blood cells, it can and probably will damage them. With alcohol users,inflammation of the muscle cells is a very common thing. Over periods of time,some of these cells that have been damaged can die which will result in less functional muscle contractions. Drinking alcohol will also leave you with more soreness of your muscles after you exercise, which means that it will take you a lot longer to recuperate.

Alcohol will also affect your heart and circulatory system.  When you drink any type of alcohol,you may begin to see a reduction in your endurance capabilities. Anytime you drink, your heat loss will increase,due to the alcohol simulating your blood vessels to dilate. The loss of heat can cause your muscles to become quite cold, and therefore slower and weaker during your muscle contractions.

Drinking alcohol also lead to digestive and nutrition problems. Alcohol consumption triggers a release of insulin that will increase the metabolism of glycogen, which spares fat and makes fat loss even more difficult. Prolonged alcohol use also interferes with the absorption of several key nutrients, which can lead to vitamin deficiencies.

Drinking on a regular basis also puts extra stress on your kidneys and liver. These are key organs in helping your body “return to normal” after you drink and all the added stress can cause a lot of damage.

Now does this mean you can never drink? Of course not. It’s like I have been telling you all along-MODERATION is the key. If you are going to go out to a party every so often, make up your mind beforehand that you will have no more than 1 beer for example. Also remember that we all come in different sizes. A 200-pound man will be less affected by a glass of wine, for example, than a 120-pound woman.

And I know it sounds cliche, but don’t ever feel pressured to drink more than you have planned-it’s not fair to yourself and all the hard work you have put into to your exercise training program.

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Categories : Exercise Training
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In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups. Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders. Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of risk factors, the greater the person’s overall risk.

These threats to the heart can be divided into two main categories: those beyond individual

A sedentary lifestyle and smoking greatly increases your chances of a heart attack. Quitting smoking and getting on a regular exercise training program will greatly reduce your risk and help you get in shape.

A sedentary lifestyle and smoking greatly increases your chances of a heart attack. Quitting smoking and getting on a regular exercise training program will greatly reduce your risk and help you get in shape.

control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call “the triple threat.” These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood. If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.

If these risk factors endanger the heart’s health, what enhances its well-being and improves its odds of working long and well? Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your heart’s sake is to give it what it needs: regular exercise training. The heart is a muscle, or, more accurately, a group or “package” of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise training strengthens and improves limb muscles, it enhances the health of the heart muscles as well.

Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.

The why and how behind these statistics were best explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who exercised regularly had much better blood flow than those kept inactive. The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.

To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called

Regular exercise training has many benefits on overall health and well being and greatly decreases your risk of heart disease.

Regular exercise training has many benefits on overall health and well being and greatly decreases your risk of heart disease.

collateral circulation. These new branches can develop long before a heart attack – and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels. With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?

Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often. The general rule is that exercise helps reduce the risk of harm to the heart. Some researches further attested the link between exercise and a healthy heart based from the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.

So by doing cardio interval training, you can absolutely expect positive results not only on areas that concern your cardiovascular system but on the overall status of your health as well.
Take a look at just a few of the benefits:

1. The threats of heart attack are lessened, if not eliminated

2. Enhances cardiac output (blood pumped from the heart in each beat)

3. Increased metabolism, which in turn helps you burn more calories

4. Improves lung capacity

5. Helps alleviate tension and stress

With all this great news about the benefits of exercising it is amazing how so many peopkle still CHOOSE to be inactive. That’s right. You have a CHOICE. I know, you are busy: work, school, kids….We all have our hectic schedules, but taking care of ourselves should be right up there on that list of priorities. Taking charge of your health now will prevent future health problems, allowing you to better enjoy a happier, more fulfilling life.

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Categories : Exercise Training
Comments (7)