Blazing Cardio For Fat Loss - Pick Up Your Intensity For Super Gains

Well I've seen it pretty often. The pages are flipping, voices are chatting, cell phones are being dialed and ipods are being fumbled. Where am I? On a plane? Strolling downtown? Sitting in a park? NO...I'm at my local gym trying to do cardio!

Yes it's true, the amount of lackadaisical, low-effort, no intensity working out I see on cardio machines at gyms everywhere really baffles me. Between the old ladies chatting next to me on elliptical machines, to the guy on the treadmill paying a little too much attention to the TV, to the young kid annoyingly talking on his cell phone on the bike, it seems like almost everyone doing cardio is not really doing cardio, if you know what I mean.

Look, people have a right to workout however they want to. But seriously, if you have enough focus to read an entire issue of National Geographic while you are working out, I would bet my entire life savings that you are not working out hard enough to do anything "substantial" in terms of fat loss (or even fitness for that matter).

I think this "lack of effort" comes down to a combination of two things.

1) People like doing cardio just so they can "feel better" about themselves regardless of the effort they put in.

Face it, "read a magazine" cardio and "talk to neighbor" cardio is very easy. There's little to no work involved and as a added bonus you get to go home and pat yourself on the back for not being lazy . But in reality people who work out like this are lazy because they use the least amount of effort required to just keep the machine lights on. It's harsh, but it's the truth.

2) The common misconception that low-intensity cardio is better for fat loss.

This one really boils my skin. Plastered on virtually every cardio machine is the infamous fat loss "zone", which recommends keeping your heart rate around 60% of its max for "ideal" fat loss training. The idea being that at lower intensity training your body uses a higher percentage of fat for fuel whereas high intensity training uses more carbs. While this whole ratio thing may be true, when it comes to fat loss all that matters is TOTAL CALORIES burned. The more intense you workout the more calories you will burn. PERIOD. Yeah sure, you may be burning a higher "ratio" of carbs but you are still burning more TOTAL fat than you would barely moving on the treadmill.

So, if you're one of these people who for either of the aforementioned reasons doesn't really give it their all during cardio exercise, here are a few tips to create a workout that will have you crying for momma:


HIIT (High Intensity Interval Training) - HIIT Cardio Training involves alternating very rigorous maximum intensity "work" intervals (usually short intervals 30 sec to 1 min) with lower intensity "rest" intervals (usually 1 to 2 min). HIIT has been scientifically proven to be more effective then steady state cardio at lower intensities for fat burning purposes. You can do hit for any cardio exercise and you may find that you can make your total workout shorter (15 - 30 min) since you're working so hard.
Heart rate goals: Aside from HIIT you can also use "heart rate goals" to really pick up the intensity for regular cardio. Use a heart rate monitor (some cardio machines have them built in or you can use the kind that straps onto your wrist). Now set a heart rate goal that is challenging. The level that works for you may be different than someone else, but for me personally, I shoot for at least 150 bpm for intense cardio sessions. Whatever you do, don't let your heart rate BPM fall below your preset threshold.
Find a competitor: If you workout with a friend or counterpart, one of the best things you can do to is compete. Pick the same machine, start at the same time and find out who's picking up the tab for the post-workout meal. Compete on miles completed (in a set amount of time) or even calories burned (as measured on machine). Either way, you'll find that the competition will really push you to go harder and faster.



So there you have it. No more excuses and no more low-intensity, no challenge cardio. Constantly push your self to the extreme during training and you'll find that you'll be mentally stronger, physically more able and that your fat loss results will skyrocket to a whole new level.


CK Clark is a renowned fitness author and founder of [http://www.bestmuscleprograms.com] which provides updated fitness advice and in-depth reviews of top fitness programs.

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Tips For Reaching Your Muscle Building and Fat Loss Goals!

Want To Sabotage Your Goals? Do This!

Want To Reach Your Goals? Do This!

Muscle & Fiction, Huh, what's that?

More than 96% of the people who start out on a diet and exercise program, fail to stick with the program after 6 to 8 weeks! Why?

ANSWER... Because they grow physically and mentally weary in that amount of time. Why? Because they become over-worked from the training routine and underfed from the inferior diet.

What do I mean? Well - - the person starts out with the best of intensions. Sets a goal for them self, starts a workout program that they found on the internet or magazine or their favorite celebrities "no-fail-program" to get in shape. They get all pumped-up and start first thing Monday.

Then...

By Friday night they are making any and every excuse they can conjure up in their mind to convince them self that it's "okay" to have a pizza or ice cream or any unhealthy delight that they crave that will surely go against the diet plan they started on Monday morning. You know it's true... it's happened to me, you and millions of other well-intentioned people.

Why?

Because they read and follow the advice of what I call "Muscle & Fiction" programs and literature. You are bound to fail, you will have no choice but to fail, because... you are following the fictional, inaccurate, fad diet advise.

Do you want the "2-Step-Secret" to guaranteed fat loss and muscle gain? Yes? Okay then, follow this.

#1... QUIT reading all the Muscle & Fiction Bullsh#t - There is no "eat-whatever-you-want-diet" for losing fat and getting in shape. If you allow yourself to believe that cr@p then you deserve to fail! Am I being harsh? NO, I'm being "HONEST" with you. Eat crappy foods and you'll build a crappy body. You can't defy the laws on nature, plain and simple!

#2-1... Do what makes sense and feels right - You can't take years of your life building an unhealthy body and expect to "make-it-healthy" overnight, especially eating processed, denatured and refined foods, it's IMPOSSIBLE, the human body was not and is not built that way - you have to build healthy blood which in turn builds healthy tissue, which in turn builds healthy bones, and you know what? - - that takes time, what kind of time? - not days, not weeks, but months - - and maybe a year or more if you have really abused your body! make sense? It better or you're doomed to failure if you think you can fool the 'laws of nature". People want to do it quickly, without pain and all pleasure, that's why "Muscle & Fiction" exists. It panders to your emotions, not you logical brain.

#2-2... Train and eat in a healthy fashion that is best suited for 'your-body" not someone else's. Weight train no more than three times a week. If you are weight training in a progressive, continuous regimen you will not be able to weight train more than three times a week. If you can weight train more than three time a week I can guarantee you are not training hard enough, if you train hard and intelligently, you will not be able to train more than three times a week!!

Eat to live, don't live to eat! You can create easy to make, delicious and nutritious foods that build you up and stop the cravings for sugar and sodium and fatty foods. Food to the body can be like a drug - eat the wrong foods and you'll trigger the mechanism for wanting more of the wrong foods and drinks. It's a vicious cycle that always end's in disappointment and frustration. Eat clean, eat healthy - lean meats - - clean carbs - - plenty of vegetables - - fresh fruit and clean water.

Soooooo..

Quit following the Muscle & Fiction - follow the best diet, and the best diet for you is that "diet that works for you" always.


"FREE" fat loss and Muscle Building Reports at http://www.MiloBodyBuilding.Com Dan Przyojski is N.F.P.T. Certified - Mr. Toledo - Masters Mr. Michigan - Writer - Author - Speaker and owner of http://www.BodyBuildingWithoutSteroids.Com

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Raw Food Diet Weight Loss Program - Tips On How To Use Raw Food As A Way to Lose Weight

With all the hype about weight loss programs, it is certainly worth mentioning about such effective methods as the raw food diet weight loss as a way to slim. Many of the programs being advertised today are lacking when it comes to their sustainability and long-term benefits. This is why some people will even go to the extent of starving themselves to death all in the hope of slimming in the short run while forgetting that in the long run, such methods could have serious ramifications on their health and lifestyle.

Such drastic methods come with severe drawbacks as we can see from the points below. Firstly, such a method is not sustainable as you are literally going without food all in the hope of cutting down on your weight. If prolonged, you risk facing death due to starvation. Secondly, you are in a very real danger of destroying your health as you throw your body metabolism into spin mode. Finally, even after successfully managing to lose some few pounds, this weight is going to creep back as soon as you resume your normal diet.

Due to the above disadvantages, most of the people are nowadays turning to raw food diet weight loss method due to its sustainability and ease of use. In order to make good use of this program, one needs to learn a few tips about using it. Ensure that you observe the following tips if you are committed on reducing your weight.

A raw diet does not restrict you

It is good to note that a raw diet is in no way a restrictive diet. This implies that you are exposed to try numerous types of food in your pursuit to drop that weight. Although you are only restricted to eating raw food, this usually consists of a wide variety of different types of food that you can take.

Taking raw food helps you to cut down on calorie intake

The raw food program has actually been said to be among the best weight loss programs. This is because of the fact that you are cutting down on the high-calorie, sugary foods and instead substituting this with such healthy options as fiber and other nutrient-rich foods that have low amounts of calorie.

Other benefits of taking raw food

Raw food comes with other wonderful benefits apart from the obvious fact that it is used for weight loss. Due to the fact that uncooked foods contain undiluted minerals and some rich vitamins, the body organs are able to take in these nutrients leading to high performance, good digestion, healthy skin and finally, strong bones. All these advantages are very important when it comes to making up a healthy individual who will mostly succeed in other life aspects as well.

Don't take an absolutely raw diet

It is recommended that you don't go for an absolutely raw diet when you are participating in the raw food diet weight loss. Although you will not be prone to health risks when you do so, such an option could turn out to be impractical for a variety of reasons. Instead, you are encouraged to go for a diet which is up to 75% raw for a short duration comprised off about one to three months. This way, you will be able to lose weight gradually and also give the body a chance to remove harmful toxins.


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Visit [http://bestdiet101.net] now to get your FREE eBook "30 Simple and Effective Ways to Lose Weight". This free eBook will only be available for a limited time so I suggest you grab one TODAY!

Don't let the fad diets fool you! If you're really serious about losing weight and you want to kick your weight loss problem for good, then I suggest you get the free eBook now at [http://bestdiet101.net]

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Fat Loss: Tips For Faster Fat Loss In Body Building Workouts And Training

Most people are concerned that lean muscle would also be lost when fat burning techniques are practiced. There is some amount of truth in this, with a moderate risk of losing lean muscles during fat loss process. However, the following tips would be useful in preserving maximum amount of lean muscles, even while shedding excess fat.


You should consume the necessary quantity of protein every 3-4 hours. It is also important to take some amount of protein before going to bed but carbohydrate food items should be avoided.
Supplementing your food intake with L-Glutamine helps you in becoming lean without losing the lean muscles.
Though carbohydrates are to be avoided, good fats like Omega 3, flax seed oil, CLA, etc. should be part of the diet.
You should cycle the calories on a regular basis for faster progress. For example: potatoes one day and brown rice the next.
You should not make the diet quite complex. The crucial key is lean protein but processed sugar and carb diets must be avoided at all costs in fat burning programs. The ideal food items for quicker fat loss are fish, turkey breast, skinless chicken, egg whites, whey protein powders, etc.
You should always drink lot of water during the process. It might look simple but it is one of the most effective fat burning methods available. It is better to avoid juices and soft drinks and stick to plain H2O.
Eating habits should also be changed. Consuming large meals every 5 or 6 hours must be replaced with small but frequent meals about every 3 hours throughout the day.
Low fat diets, low calorie foods, and low carb eating plans had been advocated as best solutions for losing weight but research data reveal that these programs had failed miserably. People had been becoming more obese in the last few decades despite consuming such food items. The reason for this is that these programs lead to significant loss of energy that human body requires and hence, most people are unable to follow them for long. The moment they stop these programs and go back to old ways of eating, they tend to gain more fat.



Hence, fat loss is achievable only by changing the pattern of eating. It is not the amount of calories that you eat every day but the amount of calories that you burn decide the actual level of fat loss over a period and maintain that.


Visit [http://www.stresslessmusclegain.com/] for all the best weight training tips, tricks and insider info.

The Muscle Building Newsletter [http://www.stresslessmusclegain.com/] gives you all the latest information. Best of all, it's Free!

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5 Steps For An Effective Fat Loss Workout Program

If you want to lose weight, sooner or later you are going to need to start a fat loss workout program. This does not mean that you need to be spending hours in the gym everyday, but you should plan on exercising regularly. These 5 tips will help you to face your fat loss workout positively.

1. Begin Slowly.

You will need to start your fat loss training program slowly. If you make it too tough at the outset you may strain a muscle not able to exercise for a couple of days or even weeks. Your body will need time to get used to the extra exercise. Get started with a slow and gradual pace and then increase the intensity as you become comfortable with your new regime.

2. Weight Training.

An effective fat loss workout will need to include an element of resistance training, or weight training. Your body will create muscle when you workout with weights and because muscles help to burn calories and fat, the more muscle mass you have the better. If you are working out with weights 2 to 3 times a week you can reach your weight loss goal much faster. If you don't have access to weights, use cans or water bottles.

3. Cardiovascular Exercise.

Most fat loss training programs include some type of cardiovascular exercise. Any exercise that raises your heart rate and keeps it up can be considered cardio exercise like cycling, running, walking or swimming. In addition to increasing your heart rate, it also conditions your lungs, and burns fat. To get the maximum results from your cardio exercises, use interval training where you swap between higher intensity exercise with low intensity recovery periods.

4. Don't Want To Go To the Gym? No Problem!

There are many good ways to exercise at home to stay fit and healthy if you don't want to go to the gym. There are some great pieces of equipment that provide good ways to exercise at home that do not cost the earth to buy. Simple things like free weights, an exercise ball, resistance bands and a yoga mat are generally low cost and you can often pick up second hand exercise bikes, elliptical trainers and treadmills in your local classified ads or car-boot sales.

5. Be Regular And Be Patient.

Just doing one fat loss workout is not going suddenly make the excess weight drop off. Successful weight loss requires regular exercise and a healthy diet. You need to burn more calories that you consume and combining regular exercise with a healthy diet plan will give you weight loss success. But it will take time. Remember it took years to gain all that fat and it could take a year or more to lose it all. With determination, focus and motivation you will succeed.


Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Get more nutritional information, the best exercise programs, fitness motivation and a FREE eBook with over 100 tips for losing belly fat here.

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Losing Excessive Body Fat Is No More a Secret!

The best way to burn fat is to take the right kind of daily diet as well as engaging yourself in an uninterrupted daily schedule of physical exercises. Your present out-of-shape body is a result of what you've sown in your body over the last several years. The cause and effect relationship holds true for your body too and it's often exclaimed that you're what you eat. But, why to lose fat - it's simple, too much fat can lead to obesity, diabetes, heart attacks and other paralyzing diseases. So, start taking responsibility for achieving and maintaining excessive fat free healthy body.

How do you do this?

1. Target that type of food that is low in fat and high in protein and it should not result in further addition to your already existing extra fat in your body.

2. Eat and take that kind of food that slowly melts away the existing excess stock of fat from your body. Foods that can do this are: low-fat dairy products; beans; whole grains; and other similar purpose fulfilling fruits; vegetables; and other categories of foods.

3. Fat burning doesn't take place through only right kind of food, and it also requires physical exercises such as walking or swimming and other healthy exercises that increases your heart rate and strengthens your metabolism. Fat loss should not cost you money in terms of exercise and all natural equipment free exercises are good to follow in this healthy direction.

Well, is the above information is good enough to take action? Certainly not, that's just the tip of the iceberg. Before you decide to get rid of your existing not in use body fat - you should also follow these simple tidy tips.

1. Research more about the right kind of foods by way of reading books and articles relevant to fat loss - so that you're more aware of what is right and wrong when it comes to losing bad fat.

2. Learn more about different exercises and follow it regularly as it's also needed to lose body fat.

3. Determine any genetic causes that may be playing an important role in how fat is structured in your body and follow the advice of the professionals.

4. Don't buy fat loss secret related products as it's just a scam and if not it's bundled with the same advices which you can get for free. But, if you are time stingy - buy the right kind of stuff.

5. Studies show that people who want to lose weight need to get plenty of rest and lack of it results in further accumulation of body fat - so get good amount of rest and sleep.

6. Take into consideration your age and height to arrive at your ideal weight plan; this helps you to tone your body accordingly.

7. Incorporate other tips as and when you come across with it so that nothing is missed out.

To sum up reducing your body fat will improve your overall health condition which will lower the health maintenance cost and gives you more confidence to live healthy.


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Burn Body Fat With Nutritious Juices

There are many different ways to lose weight, and what works best for one person may not be the best solution for another. Juicing for weight loss, particularly when vegetable juices are emphasized, is one way to ensure that you choose a healthy weight loss regimen that does not sacrifice good nutrition.

Vegetables are low in fat and calories, so replacing higher calorie foods with vegetable juices is very beneficial to a weight loss plan. Vegetable juicing can also provide a concentrated source of nutrients in a convenient way. But the benefits of juicing as a part of your weight loss regimen do not stop there.

There are specific foods and even spices that you can include in your juices that may help to support the fat burning process when you are trying to lose weight. Since vegetables are very low in calories and sugar, they are the best choice if you are juicing to control your weight.
Avoid fruit juices as much as possible since they are much higher in sugar and total calories.

Controlling Your Appetite

Drinking a glass of vegetable juice before each meal can help curb your appetite if you choose the ingredients with some care.

Avoid herbs like coriander and basil, which can actually stimulate your appetite.

Instead, the best vegetables to use when you are trying to lose weight are "negative calorie foods" - those that require more calories to digest than they contain. Dark greens, cabbage, broccoli, carrots, and cabbage are among the best vegetables to use in juice recipes for weight loss. Also consider using asparagus, cucumber, and celery, which are natural diuretics that can alleviate water retention.

In addition, carrot juice and parsley juice can help to maintain blood sugar levels, which will help prevent hunger. Since carrot juice is sweet, it can also help to satisfy sugar cravings. Another vegetable to try in juices if you have a sweet tooth is Jerusalem artichoke. However, although it reduces sugar cravings, Jerusalem artichoke is bland, so it is best combined with carrot, parsnip or lemon juice to bring out its flavor.

Spices to Stimulate Your Metabolism

In addition to vegetables that support fat burning, there are a number of spices that can help stimulate metabolism and which you can add to your juices easily. To find out a list of them visit the following site: juicing for weight loss.


Article written by Caroline White. For juicing tips and techniques visit: benefits of juicing.
To lean more about how to maximize juicing to lose weight, visit: juicing to lose weight.

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