Archive for June, 2009
How To Burn More Fats With Cardio Exercise
Written by success on Sunday, June 28, 2009 | 1 Comment
Categories: Uncategorized Tags: Carbohydrates, Cardio Workout, Exercises, Glycogen, High Intensity, Icing On The Cake, Liver, Point In Time
Everyone has wondered at some point in time which cardio exercise is better.To put it in simple terms, both low and high intensity exercises will help you to burn off body fat.The question here is which is the most effective to burn off more body fat.
When scientists first discovered that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy.During low intensity exercises, your body will burn a lot of fat.
If your wondering whether or not it works, the answer is no because there are so many obese people still around.Even though they are working out with low intensity routines, it still makes you wonder how it can be.
The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming.During a high intensity exercise such as running, the body will burn a lot more calories.Even if some of the calories burnt are from glycogen, there are still many fat calories burned as well.
To put the icing on the cake, when your store of glycogen gets low, the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won’t be converted to body fat when they are left unused for energy.
High intensity cardio exercise will juice up your metabolism even after you have completed your workout.What this means, is that your body will continue to burn body fat hours after you have left the gym.This effect is nearly non existent in low intensity cardio or aerobic workout.
Accumulatively, your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity.
You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so, then break into some jogging for another 5 minutes or so. Then, walk briskly again until you have caught your breath and then sprint for a minute before you walk again. From this point, simply alternate your running and walking for the next 15 minutes until you are finished.
One of the best things about cardio is the more you do it, the more energy you’ll have. Cardio will help you to burn calories, although its more useful for keeping your energy levels high.
If you’ve never tried cardio before, you should give it a shot. If you like to exercise, you’ll find cardio the best way to boost your energy and keep in top shape. If you are just starting out, you’ll want to go slow and keep your cardio exercise in track – as it is very easy to over exert yourself.
By: Paul Hata
About the Author:
When scientists first discovered that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy.During low intensity exercises, your body will burn a lot of fat.
If your wondering whether or not it works, the answer is no because there are so many obese people still around.Even though they are working out with low intensity routines, it still makes you wonder how it can be.
The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming.During a high intensity exercise such as running, the body will burn a lot more calories.Even if some of the calories burnt are from glycogen, there are still many fat calories burned as well.
To put the icing on the cake, when your store of glycogen gets low, the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won’t be converted to body fat when they are left unused for energy.
High intensity cardio exercise will juice up your metabolism even after you have completed your workout.What this means, is that your body will continue to burn body fat hours after you have left the gym.This effect is nearly non existent in low intensity cardio or aerobic workout.
Accumulatively, your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity.
You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so, then break into some jogging for another 5 minutes or so. Then, walk briskly again until you have caught your breath and then sprint for a minute before you walk again. From this point, simply alternate your running and walking for the next 15 minutes until you are finished.
One of the best things about cardio is the more you do it, the more energy you’ll have. Cardio will help you to burn calories, although its more useful for keeping your energy levels high.
If you’ve never tried cardio before, you should give it a shot. If you like to exercise, you’ll find cardio the best way to boost your energy and keep in top shape. If you are just starting out, you’ll want to go slow and keep your cardio exercise in track – as it is very easy to over exert yourself.
By: Paul Hata
About the Author:
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Burn Body Fat- the One Almost Magical Thing you Can Do That Will **** the Fat Right Off your Body
Written by success on Saturday, June 27, 2009 | 2 Comments
Categories: Fitness Tags: Absolute Rules, Alcohol, Calori, Calorie Expenditure, Carbohydrate Food, Growth Hormone Release, Insulin, Metabolism
After 6?
Are you looking to to strip the fat off of your body quickly and easily?
Well then you need to cut back on your carbs after 6pm. This is the GOLDEN RULE!
Eating carbohydrates increases blood sugar, and increased insulin output follows. Therefore its not necessarily eating “food” that blunts the night time GH release, it’s eating carbohydrate food, and that’s why some authors recommend not eating carbs before bed (also a good reason not to drink alcohol before bed either)
Based on the scientific literature, you can enhance nocturnal growth hormone release by refraining from consuming carbohydrates within 90 minutes of going to bed. So if you go to bed at 9 pm, then the advice of not eating after 7:30 is logical. If you go to bed later, then the cutoff will be later, so absolute rules like “don’t eat after 7:30 pm lack the customization factor. Any time you can customize, do customize. Once you’ve implemented this “cutoff time,” then adjust it according to your results: push back earlier if not enough results, push ahead later if results exceed your expectations.
Another reason not to eat heavily at night is simply because you are the least active at night and your metabolism is slowest while you are sleeping. Doesn’t it seem logical that if you eat a huge meal and then go lie down and do nothing for 8 hours that it will be more likely to be stored as fat? Rather than looking at the traditional model of 24-hour calorie expenditure, it pays to look at what is going to happen over the next several hours (and also consider what has happened over the last hour or so, as in the case of post workout recovery), and then adjust your nutrition accordingly.
When your goal is fat loss, you can also use the “carb slow method” and front load your starchy, calorie-dense carbs early in the day, and make your late day meals mostly protein and fibrous carbs only. All evening meals should be small, calorically speaking. Although the exact recommendations vary, there is a strong agreement among the experts that eating a lot of carbs and eating a lot of anything before bed is not a good idea in the context of a fat loss program. Here’s what two top experts in the field of fat loss have to say.
“Bodybuilders are some of the leanest people on Earth. In an attempt to shed every ounce of excessive fat, bodybuilders often stop eating late at night. Specifically, many will reduce their carbohydrate intake as the day progresses in hope that more fat will be lost. My experience has shown that eating carbohydrates at night, under certain circumstances, cause you to store calories as fat.”
-Chris Aceto
“I strongly recommend moving the last intake for the day as far away from bedtime as you can. 3-4 hours is ideal, but at least 2-3. This increases the length of the “fast” which in reality nighttime is – broken by breakfast. Using this method consistently is one of the most effective ways to lower body fat – and it doesn’t take a lot of effort.”
- Ian King
“But, Frank I don’t want to lose body fat! I want to gain muscle don’t I need all the extra calories I can get so I can get the best natural growth hormone response that I can?
In that case, especially if you are a naturally lean ectomorph type — and especially if you’re having a hard time gaining (muscular) body weight, then the exact opposite advice may be in order! You may need to intentionally eat right before bed!To get the best of both worlds (gaining lean muscle, and optimizing hormonal response, while keeping body fat at bay), the bedtime meal should usually consist of a lean protein (slow-released being ideal), like lean red meat, chicken breast, egg whites, low or non fat cottage cheese or a protein shake — No heavy carbs or starches.
Protein foods work just fine, but some people like to use casein-based protein shakes as their pre-bed time “meal.” Research by Boire showed that this type of protein supplement stayed in the bloodstream longer than fast acting proteins like whey.
In the extreme case of the real “hard-gainer” who can’t seem to gain an ounce of muscle no matter what they do, then even large carb-containing meals at night may be beneficial, simply to get enough calories. Remember, muscle gaining programs require a surplus and far more calories than fat loss programs and the ectomorph often needs to eat and eat and eat in order to gain muscle.
That’s why knowing your outcome or goal is the most important thing in realizing the body of your dreeam. There are a thousand roads to Rome they say. Just pick one.
By: Frank Sherrill
About the Author:
Are you looking to to strip the fat off of your body quickly and easily?
Well then you need to cut back on your carbs after 6pm. This is the GOLDEN RULE!
Eating carbohydrates increases blood sugar, and increased insulin output follows. Therefore its not necessarily eating “food” that blunts the night time GH release, it’s eating carbohydrate food, and that’s why some authors recommend not eating carbs before bed (also a good reason not to drink alcohol before bed either)
Based on the scientific literature, you can enhance nocturnal growth hormone release by refraining from consuming carbohydrates within 90 minutes of going to bed. So if you go to bed at 9 pm, then the advice of not eating after 7:30 is logical. If you go to bed later, then the cutoff will be later, so absolute rules like “don’t eat after 7:30 pm lack the customization factor. Any time you can customize, do customize. Once you’ve implemented this “cutoff time,” then adjust it according to your results: push back earlier if not enough results, push ahead later if results exceed your expectations.
Another reason not to eat heavily at night is simply because you are the least active at night and your metabolism is slowest while you are sleeping. Doesn’t it seem logical that if you eat a huge meal and then go lie down and do nothing for 8 hours that it will be more likely to be stored as fat? Rather than looking at the traditional model of 24-hour calorie expenditure, it pays to look at what is going to happen over the next several hours (and also consider what has happened over the last hour or so, as in the case of post workout recovery), and then adjust your nutrition accordingly.
When your goal is fat loss, you can also use the “carb slow method” and front load your starchy, calorie-dense carbs early in the day, and make your late day meals mostly protein and fibrous carbs only. All evening meals should be small, calorically speaking. Although the exact recommendations vary, there is a strong agreement among the experts that eating a lot of carbs and eating a lot of anything before bed is not a good idea in the context of a fat loss program. Here’s what two top experts in the field of fat loss have to say.
“Bodybuilders are some of the leanest people on Earth. In an attempt to shed every ounce of excessive fat, bodybuilders often stop eating late at night. Specifically, many will reduce their carbohydrate intake as the day progresses in hope that more fat will be lost. My experience has shown that eating carbohydrates at night, under certain circumstances, cause you to store calories as fat.”
-Chris Aceto
“I strongly recommend moving the last intake for the day as far away from bedtime as you can. 3-4 hours is ideal, but at least 2-3. This increases the length of the “fast” which in reality nighttime is – broken by breakfast. Using this method consistently is one of the most effective ways to lower body fat – and it doesn’t take a lot of effort.”
- Ian King
“But, Frank I don’t want to lose body fat! I want to gain muscle don’t I need all the extra calories I can get so I can get the best natural growth hormone response that I can?
In that case, especially if you are a naturally lean ectomorph type — and especially if you’re having a hard time gaining (muscular) body weight, then the exact opposite advice may be in order! You may need to intentionally eat right before bed!To get the best of both worlds (gaining lean muscle, and optimizing hormonal response, while keeping body fat at bay), the bedtime meal should usually consist of a lean protein (slow-released being ideal), like lean red meat, chicken breast, egg whites, low or non fat cottage cheese or a protein shake — No heavy carbs or starches.
Protein foods work just fine, but some people like to use casein-based protein shakes as their pre-bed time “meal.” Research by Boire showed that this type of protein supplement stayed in the bloodstream longer than fast acting proteins like whey.
In the extreme case of the real “hard-gainer” who can’t seem to gain an ounce of muscle no matter what they do, then even large carb-containing meals at night may be beneficial, simply to get enough calories. Remember, muscle gaining programs require a surplus and far more calories than fat loss programs and the ectomorph often needs to eat and eat and eat in order to gain muscle.
That’s why knowing your outcome or goal is the most important thing in realizing the body of your dreeam. There are a thousand roads to Rome they say. Just pick one.
By: Frank Sherrill
About the Author:
Frank Sherrill, is a former U.S. Army Ranger, Martial Arts expert and creator of the Bully Xtreme Home Gym, which provides a complete muscle building fat ******* workout in only 7 minutes a week. To learn more about the Bullworker go to Isometric Training receive a free Isometric muscle building ebook.
The Best Cardio Workout To Burn Stubborn Body Fat
Written by success on Saturday, June 27, 2009 | No Comments
Categories: Health Tags: Best Cardio Workout, Cardio Equipment, Cardio Training, High Intensity, Intensity Level, Mainstream, Target Zone, Thought Process
There a couple different approaches in doing cardio to burn body fat. Some people recommend you do “low intensity” cardio for long stretches at a time to burn body fat. The thought process is that you need to train at a moderate intensity to get your heart rate to the target zone to burn body fat. It has been argued that if you get your heart rate too high, you will begin to burn carbohydrates instead of body fat. Some people argue that high intensity cardio will allow you to burn more total calories in your cardio workout. Creating a “calorie deficit”, by burning more calories than what you take in, is another great way to lose body fat. Let’s compare the two different approaches in detail.
The Low Intensity Cardio Workout
This is the cardio workout that is currently being pushed by the mainstream. This cardio workout is often used due to the great results it gets. Low intensity cardio is very effective at targetting body fat for energy instead of just burning calories in the body. If the body burns fat for energy, you will lose body fat. It just makes sense. Most of the cardio equipment these days comes with a heart rate display. This is the best way to make sure that you reach the correct intensity level to burn body fat. In about 10 minutes of low intensity cardio, you will reach your target heart rate. It is suggested to stay within that zone for at least 30 minutes for good results.
The High Intensity Approach
This form of cardio is used much less than low intensity cardio. Training at a high intensity level can be tough, since you have to push yourself pretty hard. This cardio method gets great results as well. High intensity cardio will burn a lot more calories than low intensity versions, since it gets your heart rate to a much higher level. The calories burned are a mix of fat calories along with carbohydrate calories stored in the body. The idea behind focusing on burning calories in your workout is to burn more calories than what you consume each day. Creating a calorie deficit, by burning more calories than what you eat, will allow you to lose body fat.
The Challenges of 2 Types of Cardio Workouts
Once you get your heart rate up to the correct level, the low intensity cardio workout will burn body fat. The problem lies in the fact that it can take anywhere between 5-10 minutes to get your heart rate to the optimum level to burn body fat. The first 5-10 minutes of low intensity cardio aren’t very productive at burning body fat. Working at a high intensity is tough to maintain for long periods, even though it is effective at burning calories. Working at an intense level for over 10-15 minutes is extremely difficult.
How to Combine The Two Approaches Into One Awesome Cardio Workout
If planned strategically, you will benefit from doing both high intensity and low intensity cardio in the same workout. If you replace that “unproductive” first 10 minutes of the low intensity cardio with high intensity cardio, you will get better results when you hit the low intensity cardio after that. Find a treadmill or exercise bike and set it at a high level. Push yourself really hard for 10-15 minutes. After working your heart rate up with high intensity cardio and burning a bunch of calories for 10-15 minutes…switch to low intensity cardio and keep it there for another 20-30 minutes. This will burn calories and create a calorie deficit as well as burning body fat during the workout. I keep my body fat around 8% year round training in this manner.
By: Rusty Moore
About the Author:
The Low Intensity Cardio Workout
This is the cardio workout that is currently being pushed by the mainstream. This cardio workout is often used due to the great results it gets. Low intensity cardio is very effective at targetting body fat for energy instead of just burning calories in the body. If the body burns fat for energy, you will lose body fat. It just makes sense. Most of the cardio equipment these days comes with a heart rate display. This is the best way to make sure that you reach the correct intensity level to burn body fat. In about 10 minutes of low intensity cardio, you will reach your target heart rate. It is suggested to stay within that zone for at least 30 minutes for good results.
The High Intensity Approach
This form of cardio is used much less than low intensity cardio. Training at a high intensity level can be tough, since you have to push yourself pretty hard. This cardio method gets great results as well. High intensity cardio will burn a lot more calories than low intensity versions, since it gets your heart rate to a much higher level. The calories burned are a mix of fat calories along with carbohydrate calories stored in the body. The idea behind focusing on burning calories in your workout is to burn more calories than what you consume each day. Creating a calorie deficit, by burning more calories than what you eat, will allow you to lose body fat.
The Challenges of 2 Types of Cardio Workouts
Once you get your heart rate up to the correct level, the low intensity cardio workout will burn body fat. The problem lies in the fact that it can take anywhere between 5-10 minutes to get your heart rate to the optimum level to burn body fat. The first 5-10 minutes of low intensity cardio aren’t very productive at burning body fat. Working at a high intensity is tough to maintain for long periods, even though it is effective at burning calories. Working at an intense level for over 10-15 minutes is extremely difficult.
How to Combine The Two Approaches Into One Awesome Cardio Workout
If planned strategically, you will benefit from doing both high intensity and low intensity cardio in the same workout. If you replace that “unproductive” first 10 minutes of the low intensity cardio with high intensity cardio, you will get better results when you hit the low intensity cardio after that. Find a treadmill or exercise bike and set it at a high level. Push yourself really hard for 10-15 minutes. After working your heart rate up with high intensity cardio and burning a bunch of calories for 10-15 minutes…switch to low intensity cardio and keep it there for another 20-30 minutes. This will burn calories and create a calorie deficit as well as burning body fat during the workout. I keep my body fat around 8% year round training in this manner.
By: Rusty Moore
About the Author:
Rusty Moore is a trainer who gives advice to men and women who want their body to “attract the opposite sex”. Learn how to get that rare “Hollywood” physique. Click Here ===> The Death of Bodybuilding