How Many Calories Should You Burn for Weight Loss

If you depend on classic aerobic cardio for weight loss, you probably spend 30 minutes on a machine trying to burn a set number of calories. But does that work? Does burning 500 calories per day cause you to lose 1 pound of fat per week?

Well, according to science, it should. But if it did, you probably wouldn't still be reading this article.

I used to write a column on fat loss myths for Men's Fitness magazine. Here's a classic weight loss topic I covered.

Myth: I need to burn 500 calories each workout to lose fat.

Truth:
Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.

Because of these, millions of men and women now obsess about the number of calories burned per session. You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines.

The problems with this approach to fat loss are numerous. First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.

So what is the solution to burning fat in a faster, more efficient method? The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.

Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.

Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic turbulence). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.

Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.

http://women.vishare.net/

Full Body Workout To Lose Weight

If you want to lose weight you are better off with a full body workout than your normal split body routines that bodybuilders do. If you look at the educated masses (who knows weight lifting is good for weight loss), they often adopt a body building routine. Which is fine and dandy but if they have tried to look for better ways, they'd have found out about full body workouts very effective.

In their quest for getting slimmer, these people either focus on cardio or weight training (with split routines i.e chest & back on Monday, legs on Wednesdays, arms and abs on Friday). But here lies the problem, if you are just working one body part per workout, you are not putting your body in residual metabolic condition after the workout.

Anyone who have been trying to build muscle or lose fat, knows that you don't burn fat during the workout, You burn when you are resting, When your resting metabolic rate is higher. That's why I am suggesting a full body workout routines which elevates your Resting metabolic rate higher and it's ideal for fat loss.

From my experience, 3 -4 days workout with full body focus will give you great results. Here your workout should look like this...

Monday/Wednesday/Friday

Chest : Incline bench press, dumbbell fly ( 3 reps X 8 sets)

Back : Pull ups (3 X 8)

Shoulders : Arnold press or Seated dumbbell press (3 X 8)

Biceps : barbell curls ( 3 X 8)

Triceps : Dips and pulley pushdown (3 X 8)

Legs : Squat, Dead lift and good mornings (3 X 8 )

As you can notice I am asking you to lift heavy with small reps and high sets. This will build not only build your muscles but also functional strength in your body.

http://women.vishare.net/

Exercise Bike Workouts For Weight Loss - Learn the Secret to Burn Fat Fast

If your objective is to lose weight, and lose it fast, then you cant beat the exercise bike to provide you with the variety of workouts you need to burn off the fat.

Why use the exercise bike for weight loss?
There are two main reasons. The beauty of working out on the stationary bike is that you can control your exercise intensity and control your heart rate to optimize fat burning. When you train outdoors, there are many distractions, such as traffic lights, cars and people that take your mind off, or prevent you from training at a given level of intensity to maximize fat burning. The second reason is that if the weather is bad outside, it is normally a great reason not to exercise. You don't need any excuses not to train. I have learned that one of the most important components of a weight loss exercise program is consistency.

What are the best exercise bike workouts?
This is where it gets interesting. The old school believe low intensity cardio exercise is the best. For many years, people thought that if you get your heart rate between 60% to 70% of your maximum heart rate, you will maximize fat burning and lose weight faster.

A number of studies have now found that interval training will not only accelerate weight loss, but you don't have to train for as long. Interval training involves spurts of high intensity exercise, followed by low intensity recovery periods. The percentage of fat burned during exercise falls (compared to other sources of fuel), but the total amount of fat burned increases. Fat is also burned after the interval training stops, as the body recovers from the intense effort. That is the key to interval training.

Examples of Exercise Bike Interval Workouts.
A recent study by the University of NSW has proven that interval training is more effective than low intensity cardio exercise. This is the workout they used in their study (the results will impress you):

Warm up for 5 to 10 minutes;
Sprint for 8 seconds;
Recover for 12 seconds;
Repeat the above two steps for 20 minutes;
Warm down for 5 minutes.

That is it. Depending on your fitness, you may want to cut the time doing intervals down a bit, and gradually build up to 20 minutes. The Uni study, on 45 women, showed they burned fat 6 times faster than the second group of women who did 40 minutes of low intensity cardio exercise. So you can train for half the time and lose 6 times the fat!

http://women.vishare.net/

How To Create Your Own Simple And CUSTOMIZED Weight Loss Plan In 3 Easy Steps!

Sick and tired of looking in the mirror and not seeing the body you really want? Are you also sick and tired of starting diet after diet and you never find yourself staying committed? Take a couple of minutes out of your day and discover how you can create your own customized weight loss plan that makes it easy for you to not only get AMAZING results... but to also stick with!

Step One:

The first thing you have to do with getting the right plan FOR YOU is to figure out 3 goals.

The first goal is your CORE goal. This would be what you ultimately want your inside and outside body to be period (such as a healthier digestive system, proper blood flow, stronger and healthier heart, recommended body weight, living longer, etc.).

The second goal is your DRIVING goal. This is something that gets you up in the morning and keeps refueling your motivation to live a healthy lifestyle (such as feeling more confident, attracting someone, fitting clothes better, winning a contest, and even earning more money).

Lastly, you have to set SHORT TERM goals. These are very small ATTAINABLE goals that when achieved, add up over time to accomplish your first and second goal above.

Examples of short term goals could be to avoid soda for at least a week, eat 2 servings of fruit everyday for a week, drop 2 pounds in 7 days, etc. These types of goals, when stacked on top of each other... and achieved, greatly increases your overall motivation level!

Step Two:

After you have figured out your 3 goals, now you want to start a journal.

Keeping a journal of your progress and what you've done each day is a great way to stay FOCUSED and MOTIVATED to accomplishing all of your goals.

You don't have to record EVERYTHING, but I definitely recommend at least recording important milestones or setbacks (such as avoiding sugar all day or you noticed yourself craving certain foods at a particular time or event).

Step Three:

Diet in a way that is CUSTOMIZED to YOU, YOUR lifestyle, and YOUR goals!

Most people who start a diet program have a tendency to go for programs that EVERYONE is talking about and going on. The problem is that not every diet will work for... everyone.

For example, some diets are based on reducing carbs. But, if you have a certain type of body and you want to reach specific goals (such as toning up for example), your body NEEDS CARBS!

Another example are those diets that restrict EVERYTHING and they have you doing some weird tactic just to drop a lot of weight as quickly as possible. Not only are those diets ineffective for permanent weight loss, they also can cause health concerns as well.

Now, if you go on a customized NATURAL diet plan that is based on YOUR body type (ectomorph, endomorph, mesomorph), that will help you reach YOUR goals, and it is based on EATING all types of foods and NEVER starving yourself, then I think you'll be pleasantly surprised at how easier and more consistent you'll reach goals.

Bottom line, to create a weight loss plan that is ideal for YOU and easy to stick to, you have to first determine your goals, then you have to commit to recording your daily progress, and then you have to go on a diet program that is customized particularly for YOU.

http://women.vishare.net/

Elements of The Best Workout For Women

There are a few things that have been proven true in regards to health and fitness. One is eating well is an absolute must, and the second is that if you work out often, you will lose weight. The two go hand in hand very well and the results that you want are waiting for you if you simply adhere to the two sided coin mentioned here. When it comes to finding the best workout for women, you'll need to explore certain elements. There are some familiar elements that are true about the best options, and if they aren't found in the routine that you want to get into, than you might miss out on something grand. It's for that reason that the following notes on the matter are so important. Remember, to keep the following in mind when looking for the best fit for your needs.

Natural Progression

When you first start on any exercise plan, you don't want to be at an expert level. For instance, if you were a runner, you wouldn't begin your runs with marathons. You would start with walking, then jogging, and eventually a bit more, and more until you're ready to take on longer options. The same can be said about workouts that are being marketed for women's health. Make sure that there's a natural progression and that you're not just doing the same thing over and over again, without changes. The body is a machine and often times when it knows routine, it will stop showcasing results. Changing things up from time to time is crucial, and that should be evident in what you're subscribing to for daily life.

Resistance Training

This is often times met with disdain, but it's absolutely a good thing for women of all body types. Resistance training does not mean that you're going to be a body builder, but rather that you will be utilizing weight lifting in a way that will help the body become leaner and more sculpted. Often time's women think that the idea of "weight gain" means fat cells and deposits. That's not true, sometimes it is a matter of fat weighing less than muscle, so the scale may say 120 pounds, but if you're lean and muscular, the numbers won't matter, will they?

Proven Results

The #1 thing to look for when trying to subscribe to the best workout for women, is simple, does it work? Look online and ask around to see if there are proven results and reviews about anything that you want to do. Whether you want to work on endurance, core training, or just about any type of exercise today, make certain that the results speak for themselves. If there is no review or any opinion written about it, you may find that it's not worth your time.

The above tips are to help you decide what the right path of weight loss is for you. There are a lot of ways to get there, which is why the aforementioned is crucial in your search. Not only will it narrow down the field, it will help in the long term as well.

http://women.vishare.net/

Insanity Workout Review - Insane Weight Loss Finally Comes True

There are a lot of weight loss plans out there that promise you fast results. But sometimes, the results are not good enough or fast enough to your liking that you quit your workout regimen altogether. But the Insanity Workout is different from other exercise plans because it is specially designed to make you lose weight and burn calories and excess fat in the shortest possible amount of time. This article gives you an overview on how the Insanity Workout will turn fat into abs in just sixty days.

The workout features a high-level energy workout plan that can assure you of visible results in sixty days. It comes with a set of ten instructional work-out DVDs that can help you burn up to 1000 calories an hour. The DVDs targets specific muscle groups and best of all the exercises need no extra equipment so you can do these at home or anywhere you like. The exercises are hard, that's for sure; and they can leave you sore at the end of the day. The Insanity Workout package also includes an Insanity Calendar for tracking out your progress and it also has a Nutrition plan that will help you know what food to take during the course of the program. They have a 30-day money back guarantee if you are not satisfied with the results.

The Insanity Workout plan is not for the faint-hearted. It surely is not for everybody; and you can easily tell by reading Insanity Workout reviews. If you have a heart problem or other disability you might want to check with your physician first because the exercises in these program are, as what the name suggests, insane. The exercises are very physically-demanding, combining cardio and interval training for maximum weight loss and fast body shaping results. So you have to make sure that you are in top physical condition before you start out on the program.

Overall, the Insanity Workout program is a great workout routine if you are up for the challenge. It promises fast results, and it delivers. You get a well-shaped and lean body in as short a time as sixty days. It is hard work, but at the end of sixty days you will see that all that hard work paid off. Dramatic results will be seen. If you are in good physical condition then this might be the workout program for you. No need for gym memberships, and other exercise programs that do not have definite weight loss goals. If you are prepared for a tough workout and want to see results fast, then by all means get yourself an Insanity Workout set and work your way to that fit body you've been dreaming of.

http://women.vishare.net/

Tips for Continuing a Healthy Weight Loss Plan

Maintaining a weight loss/healthy eating plan takes discipline, strategy and continuous motivation. This is true when your goals seem distant and your enthusiasm begins to waver.

Changing your eating and exercise habits does not come easily; therefore, it is quite easy to convince yourself that it is not worth the trouble and quickly revert to your old habits. Negative thinking may be your worst enemy.

Ultimately, for your continued success, your motivation has to come from within.

During Your Program

• Once you begin your program continue to do it. Give it a chance to work.


• Continued action is the only factor that will bring about success. Do it until it becomes a habit.


• Know what your goal is and what your want to achieve. Write down your major goal as well as small goals that will help you achieve your main goal. Tell people about your goals. This will make you accountable and more likely to maintain your weight loss/healthy eating plan.


• Motivation is the key to long-term success. It must come from within. Be your own cheer leader.


• Document your progress along the way, so you can use that information to help you to make adjustments and improvements if you need to later on in your program.


• Keep going, do not give up. Get the results you want. They come only with actions.


• Use music during your exercise regimen to lift your spirit, increase your breathing and heart rate to get a more productive workout session.


• When you encounter set backs, deal with them quickly and decisively and continue with your plan. Pick yourself up and continue.


• Use the support of your doctor, friends and family if you want to succeed.


• Try to work out a schedule, and do what you need to do at the same time everyday. This is how you develop habits.


• Know your body shape and where you want to lose weight, so that your weight loss/healthy eating program addresses those areas.


• Have a cheat day. One day a week eat one meal or a snack of your choice; then, continue with your plan. This will help to release some stress from being on a program. This will help you to stick to your plan and increase your chances of reaching your goal.


• Drink a glass of water before each meal. When you eat your meal, there will be something in your stomach with no added calories. So, you will eat less and be able to save on calories.


• Plan and prepare meals and snacks in advance. This will help to create a formula for a successful weight loss/healthy eating plan. When you are prepared, this will prevent cravings and unnecessary eating.


• Be mindful when eating out. Plan what you want to eat a head of time and stick to your choice. This will prevent you from overdoing your order and help you to avoid temptations during dinner time.


• If you get off track for unforeseen circumstances, don't panic. Get back on track as quickly as possible and continue on with your plan.


• Know that people may have mixed feelings about your weight loss/healthy eating plan. They may be annoyed and jealous of your success. You may have to put some distance between yourself and people who are counter productive to your progress. However, some people want you to succeed and will be happy with your progress.


• Expect weight loss sabotage. Weight loss can trigger unhelpful responses in some people. They miss how things used to be, so they may try to encourage you to do things that will hinder your progress.


• Be aware of food that cause bloating and gas. They may be healthy, but they may prevent you from losing weight. Therefore, you may need to remove those foods from your diet if you are having bad reactions when you eat them.


• Celebrate your small victories on your way to your ultimate weight loss/healthy eating goal. Celebrate with non food items. Treat yourself well and you will feel better about yourself. Therefore, you will want to look your best and safeguard your health.

http://women.vishare.net/

Diet and Fitness Weight Loss Program - The Best Way to Lose Weight

Diet and fitness weight loss program are very necessary in order to lose weight. A weight loss program must include a good diet and an exercise fitness regime. It is very important to choose a good diet plan. There are so many well-known weight loss programs to choose from such as Atkins diet, South beach diet, Mayo clinic diet, Mediterranean diet, etc. If you follow the diet plan of these weight loss programs, you may observe exceptional results in two or three weeks. They are no complex science diets and can be used by anyone who is keen on losing weight. The idea to choose the best diet for you is to select a diet that will help you lose weight without cutting down much on what you eat. The diet plan must have sufficient food items such as protein and fiber rich foods that will not keep you hungry, and burn fats and calories as fast as possible.

There are some famous diet plans such as cabbage soup diet and lemonade diet which are a 7 or 10 day diet. The other terms which people use to describe these diets are starvation diets because they literally starve you as you cut down on major eatables that are essential for the wear and tear of your body. These diets make you to survive on cabbage soup or lemonade and few other eatables only for 7 to 10 days, enough to leave you pale, starved and tired in your pursuit to fast weight loss

If you suffer from any illness, then there are a few specific diet plans which you must follow rather than the above mentioned diets. DASH diet (Dietary Approach to Stop Hypertension) is meant for people suffering from hypertension. Gluten free diets are for those who have celiac disease and the diabetic diet is meant for those having diabetes.

Some people like to involve diet drug such as phentermine diet pill in their diet plan. However, these diets pills may show good results in some people and it may fail to show noticeable results in some. It may also cause some harmful side effects as well. So, it advisable to talk to a doctor about diet pills and supplements before you consume them.

Apart from the diet plan, the next thing you must keep in mind is exercising. Every diet plan will work better for you if you exercise. Workouts help you in burning more fats and calories than your diet plan. You must exercise till you sweat heavily because when you do this, you are excreting the toxic substances out of your body. Keep in mind that you do not over-do exercising. You should be able to talk properly after a session of work-out and not gasp for breath. If an exercise that you are performing for a particular part of your body is straining you, then you must stop it. Easy exercises such as brisk walking, running, jogging, swimming, dancing and cycling can help you lose weight effectively. Some of these exercises can be performed at the comfort of your home. You can also do weight lifting exercises for better results. You can also buy fitness exercise equipments such as an elliptical trainer, a treadmill, stair steppers, etc and perform exercises at home. Alternatively, you can also hit a gym. If you do not know how to exercise, you can simply hire an exercise trainer and he/she will guide in losing weight.

http://women.vishare.net/

Home Workouts for Middle-Age Fitness and Weight Loss

In a perfect world, we would all be in great shape and look sexy every day for the rest of our lives. "I know right?" The problem is, we don't live in a perfect world and I'm not sure that it's possible to look sexy every day for the rest of our lives.

There are some things that we can do to improve our appearance, bring back the sexy (or improve it), a few of which are:

1. Home training that consist of H.I.I.T. (High Intensity Interval Training).

2. Eat small nutrient dense meals every 2.5 to 3 hours.

3. Get a good night sleep, since a lack of sleep slows down your metabolism.

4. Leave the junk food alone.

5. Drink plenty of pure fresh water.

6. Avoid stress, since it will create havoc on the immune system.

7. Have fun, I know this one probably caught you off guard, but having fun burns calories and keeps our metabolism operating in a healthy range.

Now there are other things we can do, but let's focus on the home workouts. You see us middle-aged people don't always get enough exercise and since we lead busy lives, home workouts are not only convenient, but sometimes they're the only way we can get a workout in.

So what are some ways to workout at home, or what types of workouts can we do? Before I answer that just let me say that, we need a variety of exercises, training methods and resources that we can use to keep us focused and moving towards our goals.

Home Workout Resources:

1. Workout Videos or DVD's

2. Online Training Programs or Membership Websites

3. In-home Personal Trainers

4. Exercise Programs on TV

5. Training Equipment: weights, jump rope, resistance bands, heavy bag, speed bag, kettlebells etc.

High Intensity Home Workouts

1. Boxing Fitness styled workouts

2. Kickboxing styled workouts

3. Resistance Band Interval Training

4. Bodyweight exercises done in intervals

5. Kettlebell workouts done in intervals

6. Sprints

Now learning all you can about these types of workouts would be a great way to add some variety to your fitness toolbox. Just imagine if you had five of each type of high intensity home workout listed above (not counting sprints). That would be 25 different workouts, plus you could still use the other resources to create even more variety.

When you embark on a journey you should be ready to reach your journey. It's no different for middle-aged people when it comes to training at home for weight loss. You have to prepare--BEFORE--jumping into a home workout. Plan for success by having a successful plan.

Oh, by the way. One of the best types of home workouts for losing fat is known as H.I.I.T. or High Intensity Interval Training.

http://women.vishare.net/

How Can You Have a Fitness Weight Loss Plan?

If you want to get back into shape, you will need to have a fitness weight loss plan. As a matter of fact, there are a few actions you have to take. Besides, you will also need to have a strong will to lose weight. In this article, I will layout some ideas and tips for you.

Tips About Your Fitness Weight Loss Plan

#1 As discussed, you will need to have a strong will to lose weight if you want to get back into shape. This certainly means that you will need to have the determinations. If you do not have it, it will be very hard for you to lose pounds.

#2 You will have to take a balanced diet. Of course the diet should also be very healthy. You need to have a lot of fibers. You will also need to avoid all the bad foods such as processed foods. Be sure to understand the amount of calories you will take every day.

#3 It is very important that you will eat small and eat often. Eating often can help to keep your metabolic rate high. You will need to eat small since you need to make sure that you will not take too many calories.

#4 A fitness weight loss plan should include both cardio training and weight lifting. Cardio training can help you to burn fat a lot faster. One the other hand, you will build muscles with weight lifting. You will then be able to lose fat even faster.

#5 Besides your exercising plan, you will also need to be physically active. You need to walk more. This will help you to burn more fat. As a result, you must walk instead of taking a car. You should also walk up and down the stairs instead of taking the elevator.

You must also include some weight loss pills into your fitness weight loss plan. Using these pills can help you to lose weight easily and quickly.

http://women.vishare.net/

Fitness Plans for Weight Loss - Factors Determining Effective Fitness Plans To Lose Weight

There are various fitness plans for weight loss available. Each fitness plan focuses on different goals and objectives. Therefore one must know what is targeted by his/her fitness plan to attain successful outcomes. If the goal is to lose weight, then effective fitness plans for weight loss must be employed. With many people out to capitalize on peoples' desperation with unrealistic fitness plans, caution remains of immense essence.

There is a weekly program for weight loss. This demands lots of commitment to tasks and targets various areas of the body. Each week is planned with regard to realization of certain goals i.e. weekly goals and must include: suggested cardio workouts for beginners, Intermediates and for advanced exercisers, suggested strength workouts, variety of stretching and yoga to increase flexibility and the core strength, modified daily nutritional goals and finally, tips for motivation to exercise and healthy eating. The weekly plan is said to be very effective if undertaken strictly. But before commencing the program, one is advised to first check with the doctor for injuries or illnesses. Measurements must be taken after every four weeks for progress tracking.

Cardio plan / cardio exercise for weight loss is also effective if employed well. It involves burning of calories and it is a permanent weight loss plan. Emphasis is laid on creating a calories deficit by exercising and cutting down on calories intake. Eating habits must be revamped and one must embark on a weight training program. In cardio fitness plan, genetics is said to play a significant role in weight loss. Some people lose weight more easily than others. This plan advocates for the need to do cardio for weight loss 5-6 times a week. Each cardio workout should take at least 45 minutes. Effective cardio work outs should be taken at faster paces to burn more calories. Activities that burn calories in cardio exercises include; walking, running, skating, bicycling, aerobic dance and basketball play.

Every effective fitness plan must be undertaken at regular times i.e. determine when to work out (morning session, lunch session or after work session). This must be jotted down to act as a reminder on the fitness journal. There should be a weekly plan for meals and this must be prepared beforehand. The timing for every meal must be allocated and should be strictly adhered to. A time for rewarding self must be allocated. This motivates and gives one the inner strength to keep up with exercises.

When developing a fitness plan, certain key factors must be incorporated. Adopting the right posture/keeping a neutral spine is essential before any exercise, consistency/regularity, intensity and training with weights. These are fundamental principles when determining effective fitness plans for weight loss.

Some other important aspects of fitness plan include; education on weight loss and health. One should gather as much information as possible about fitness plans. It is also important to find a workout buddy. Training is interesting with a partner. Finally, self belief is very important. One must believe that he/she will cross the finish line successfully.

http://women.vishare.net/

Here Is Your Opportunity to Give Yourself a Fighting Chance to Get Into Shape!

Being physically fit was instilled into me ever since I was a child. My dad would always have us be engaged in some type of physical sport or he would have us constantly moving on the family farm. Those summers on the farm I would always remember. Loading and unloading the hay by hand was a pain, but the result was that I had a lean, built body by the end of the summer. This came as a major advantage for me because I was involved in high school football.

My point that I am trying to drive home is that physical fitness is for everyone, no matter the kind of lifestyle or health condition you are in. There are simple little things that you can do every day that will pay big dividends in the long run. Some of these examples are:

1. You can go on a jog or a run around the neighborhood or get involved in cross-country runs. If you have kids and no one is willing to do any baby-sitting, you can invest in a treadmill that will do the same benefits, except for you will not be able to enjoy the outdoor scenery.

2. Go to a local recreation building and see if there are any sports that are being played in the community. If being involved in a community sport is not your thing, call up a friend or a family member and see if they want to play some type of sport of your choosing.

3. If you want to gain muscle, it would not be such a bad idea to join a local gym. The downside to this is that you would have to pay a monthly fee to use their weight equipment.

Here are three pointers on why people want to get into shape. At this point, while you are reading this article, you can come up with your own reasons why you want to start exercising. Without further ado, here are some of my key pointers:

1. People just want to lose weight and to keep it off.

2. An individual who wants to improve their look by building lean muscle mass.

3. People just want something to keep them going and have fun doing exercising.

Once you have jotted down some ideas on why you need to exercise, develop a fitness plan that includes weight lifting workouts and cardiovascular activities. The reason why you should combine both of these exercise topics is so that you can benefit from both of them. Gaining some muscles will help boost your metabolism while burning all that unnecessary fat. Cardiovascular workouts will strengthen your heart and lungs and send all that necessary oxygen throughout the whole entire body.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Before you hit the local gym or starting a home workout program, talk to your physician and get a physical examination so that you can know if you can engage in rigorous physical activities.

You will never regret your decision about working out as you will greatly benefit from it:

1. It stands as a barrier against all forms of sickness and an early death.

2. If you are constantly being called a grumpy person at home and would like to make a change in attitude. Exercising can get the happy vibes going and it will also prevent you from sinking into depression or developing anxiety problems.

Eating junk food, while working out, is not a good mixture and will not produce any kind of results, therefore, it is a good idea to change the way you eat by starting a diet that is reasonable. Any diet should include all the major food groups that are jam-packed with all sorts of nutrition to fuel your body. Here are some examples that I am going to share with you so that you can get a good idea on the type of foods you should be buying:

1. Fruits and vegetables.

2. Oatmeal

3. Rice

4. Whole grain foods

5. Dairy products

6. Meats that is high in protein

7. Cereals

This list is just a small example that I have provided for you. Use your imagination and creativity to use these major food groups and create delicious meals that will give your turn your body into a fat burning machine. Exercising is for everyone, so take that opportunity now to get into the best shape of your life!

http://women.vishare.net/

Jogging Or Walking - Which Is The Better Weight Loss Exercise?

So which is it... jogging or walking, which is the better exercise for weight loss? Well, they both aren't that good if you want fast weight loss, however I will show you how you can make 2 changes to 1 of them to make it 1 of the best weight loss exercises you can possibly do.

First off, some basic info...

If you're going to exercise and plan on jogging, you can burn up a good deal of calories during your jogs. The problem is, after you're done jogging, you're done burning calories. Not good! No afterburn effect. For the amount of time you put in, this isn't an efficient use of time to maximize fat loss.

Now, if your exercise plan includes walking, this is generally good for long term and slow weight loss, but bad for quick weight loss.

So, above I said you can make 2 changes to one of the above to make it a great weight loss exercise. Guess which exercise I was talking about... jogging or walking?

Walking!

Here's the deal... walking on a flat surface sucks for fast weight loss, but walking on an incline of 10-15 degrees works incredible for massive weight loss quickly. They're totally different. Why? Because walking on an incline creates a huge oxygen deficit which forces your body to scavenge your bodyfat for quick energy supplies... thus, your bodyfat gets melted off for energy.

All you need to do is walk 15-20 minutes a day on an inclined treadmill or hill. You just turned walking into a superior weight loss exercise. So that's change #1.

Change #2 is this... while walking, take 1 deep breath each minute. This again has to do with oxygen intake. All you do is inhale for 5 seconds, hold it for 5 seconds, and exhale for 5 seconds. Do that 1 time each minute you're walking. That's been proven to help you burn off an extra 22-30% more calories during a walk.

So, jogging or walking, which is the better weight loss exercise? If you make those 2 changes above, walking is the better exercise for you to do.

http://women.vishare.net/

How To Start Your Get-Fit Program With Boot Camp Training

What Is A Boot Camp?

Boot camp training in the military is recognized as one of the most grueling and challenging physical training programs around. Boot camp exercises are designed to prepare new recruits for active duty. These days, people who want to push themselves to the limit are turning to military-inspired exercise programs to give their body an intense workout and improve strength and stamina quickly.

Boot camp exercises are typically simple and basic. Many of these exercises require little to no equipment. Workouts are fast-paced, so you burn more calories and increase cardiovascular capacity more effectively. The exercises also include high intensity interval training (HIIT).

There are many different military-inspired exercises with varying levels of difficulty. Although the workouts are strenuous, people find them rewarding. The workouts can be personalized to suit your fitness goals. When done properly, these exercises will help improve your strength and stamina.

Should you decide to adopt this form of fitness program be sure to see your doctor before starting any training. Importantly, always warm up with 10 minutes of light cardio before performing the exercise routines.

Push-ups

Considered one of the best body weight exercises around, push-ups target the muscles in the chest, arms and core. Use only your hands and toes to support your body weight. Keep your back straight and avoid raising your butt. Bend your arms to lower your chest to the floor. Hold the position for one count at the bottom of the movement. Straighten your arms (do not lock your elbows) to raise your chest back to the starting position. Perform four sets of 20 reps.

High Intensity Interval Training (HIIT)

HIIT sessions consist of exercises done at low intensity for a set period of time, followed by a shorter interval at maximum intensity. The most basic HIIT exercise involves jogging and running. You can run for two minutes at slow to moderate pace, followed by sprinting for 30-60 seconds. Repeat the intervals 4-6 times.

Burpees

Burpees provide a full body workout, working the muscles in the legs, arms and core. They also offer a good cardio workout.

Start by standing with the feet about shoulder-width apart. Keep your arms at your side. Squat and place your hands on the floor in front of you. Quickly whip your feet back, landing in a push-up position. Do one push-up and then jump your feet in, bringing them close to your hands. Jump up and raise your arms overhead. Return to the starting position and repeat. Do four sets of 20 reps.

A growing trend in fitness boot camps are the indoor locations which prove to be climate proof and provide a better environment for regular fitness workouts.

http://women.vishare.net/

How to Lose Weight With TheRack Workout

Many people have bothersome stores of fat located at various regions of their body. Common locations for fat storage are the stomach, hips, thighs and buns. If you want to find a way to lose fat in these regions as well as the rest of your body, there isn't a big secret. There's no mystery to fat loss. It really boils down to one simple truth. Fat loss occurs when you burn more calories than you eat. If you do this regularly, then you will lose weight.

Now, fat loss is usually taken care of with a diet and workout plan. When you combine both a calorie restricted and balanced healthy diet with a regular workout plan, weight loss is accelerated. Results are even more accelerated when resistance training is combined with aerobic exercise. The goal of aerobic exercise isn't to make your muscles stronger, but to burn calories and make your circulatory and respiratory system stronger. Aerobic exercise also helps your body become better at burning fat. Resistance training activities like weightlifting and calisthenics help to build muscle and strength. Muscle uses calories, even at rest. The more muscle mass you have, the more calories you will burn.

TheRack is an all-in-one gym provides both aerobic and anaerobic exercise. It helps build strength, muscle, and endurance. There's four different ways to use it. The standing position allows you to a do lunges, dips, pull-ups, and more. The bench position lets you do various push-ups and ab exercises. The flat position lets you do ab rollouts and sliding leg lunges. TheRack can also be used similar to a barbell or dumbbell. It can be picked up and used for weightlifting exercises such as shoulder presses, back rows, and bicep curls. A variety of exercises can be done on this machine.

Many people don't know how to create a workout program, which is understandable since many of us aren't fitness professionals. There's a set of DVD workouts that are included with TheRack. The workouts target all the major muscle groups. There's one for abs, arms, fat burning, and more. There's also a schedule to help you know what workout to do each day.

TheRack will help take care of the exercise part of weight loss. But you could exercise every day and still not lose weight if your diet isn't under control. It is essential that you limit your calories so that you burn more calories than you take in. This is what will lead to fat loss. There is a nutrition plan included that teaches you what to eat and how much.

Get TheRack at the links below and replace your soft areas with rock hard muscle.

http://women.vishare.net/

Best Weight Loss Workout Plan

There seems to be endless articles for the best weight loss on the web. So it could be quite confusing and difficult to sort through each one. With the endless choices from weight loss programs to weight loss pills and supplements consumers are prone to scrupulous scammers offering unsafe or ineffective products. But before you go and search for the web of diet pills and other weight loss products I would need to ask you these important question, are you overweight and should you lose weight?

That's the first question you should try to answer first since not everyone who wants to lose weight are really overweight. You should try to lose weight when your BMI is between 25 and 29.9 and with that rate you have additional risk factors for heart disease, or if you are obese. Losing 5 to 10 percent of your current weight can lower your risk for such conditions. If you're really serious about weight loss the best way to do it is gradually with regular exercise and a balanced diet.

If you really consider losing weight the key to success is making changes in what you eat and how often you exercise. In some people they need to follow a program specially designed for weight loss. Although diet pills and surgery may not be the first option, they can help some people lose weight. But of course you must understand the benefits and risks of these types of products.

Each year millions of people decide to lose weight, as evidenced by the booming losing weight industry. But with all the choices in the market trying to sort out all the claims and deciding what is best can be confusing and costly. There is an endless variety of non-prescription pills for weight loss available. Some may contain stimulants, but mostly contain several different herbal products.

There are many products that claims to be the best weight loss pill but it is important to examine the labels of these products closely, and take note of its active ingredients. It would not be a good idea to take a product that does not list its active ingredients. If you decide to take non-prescription pills for losing weight, it is important that you base your decisions on researched facts. It is way to dangerous to do trial and error when it comes to your health.

You should do your research carefully, and don't depend on the information from the manufacturers or individual success stories should be considered of little value. Try to do your own research and do not hesitate to ask your doctor or pharmacist. But, do not be surprised if your healthcare provider does not recommend the product without any consideration or research.

It is also important to make sure that the manufacturer of your weight loss pill is one of the trusted and reputable in the industry. It is a good sign if the manufacturer abides by the rules of GMP or good manufacturing practices. Your pharmacist could be a good source of information about which manufacturers are most reputable and trusted.

In some products they have evidence that they are unsafe ineffective or both. If the product has overwhelmingly evidence that suggest its unsafe, the FDA may actually step in and ban certain products or ingredients. Finally weight loss pills should not be seen as a quick fix to the problem. If you'll keep this in mind, you may decide to just focus on diet and exercise alone and save your money to lose weight since not all diet pills should be considered as the best weight loss supplement for the body.

http://women.vishare.net/

Recommendations For A Diet And Exercise Plan For Weight Loss

During a research to find the most effective diet and exercise plan for weight loss, I actually came across some options that will allow users to follow dieting programs with health and fitness being the top priority. After reviewing and participating in some of the most popular programs, there were indeed some positive results. Most of these programs are in fact more fitness driven, but also included some dietary components. One of the difficulties in a weight-loss effort is simply being capable of not only staying discipline with food portions, but likewise to make sure that exercising elements are manageable.

Is this possible with just one program?

Now, this is a difficult question since there is actually no single program that one can consider the ideal diet and exercise plan for weight loss. Even though a few of them, especially the Diet Solution Program; Fat Burning Furnace and the Truth About Abs, are said to be quite effective. However, the fact still remain that one program might work effectively for you and can also be altered to meet your requirements, but this will not work for other people. For instance, some people have benefited significantly from building muscles to boost their metabolic rate, which results in burning off calories, but this process will not suit everybody.

The Best Exercise

To be honest, the best exercise could be as simply as discovering a certain way to work your body. You may begin with walking, minimal jogging or even yoga exercises. You could look at this as one way to start a physical fitness routine and as soon as your body tones up, proceed to more intense muscle building workouts which directly boosts your resting metabolic rate. It is essential to keep in mind that if you do not think that you are prepared to start a physical fitness program, particularly to lose weight, then this could harm your body if you are moving too fast. Whenever you are evaluating any exercise or diet program to lose weight, ensure that you are comfortable with it.

Diet programs which support long-term weight-loss

In most cases, weight loss and physical fitness shows that individuals who get involved in their food preparation and focuses on eating natural and whole foods will be able to make positive changes to their lifestyle in order to support and sustain their weight-loss.

As a result, when you are searching for the most effective diet and exercise plan for weight loss, evaluate what will work for you and then modify this to suit your requirements.

http://women.vishare.net/

Weight Loss Workout Plan

Question...what is the common denominator in virtually all of the physical ailments we normally encounter? Answer...diet and exercise are part of either the treatment or among the preventive measures. Plus, LACK of proper diet and exercise are almost always - in some way - associated with the cause. Let's face it, exercise is not only good for you, it's vital and you NEED a weight loss workout plan. We all do.

Good news, exercising and dieting doesn't have to be difficult. Here is the simplest weight loss workout plan you can do, yet is is extremely effective and beneficial. It also doesn't hurt that it's fun, a great stress reducer and easy to do.

Just start walking. I know that may seem simplistic, but if you're just getting started it's the best weight loss workout plan available. It's free, anyone can do it, you can do it anywhere and anytime.

There just isn't any reason not to do it.  If necessary, you can start off easy -  but as soon as possible you should work up to at least 30 minutes per day even if your goal is not to lose weight.  Raining or snowing outside?  Bundle up and go for it.  Or, just walk around the house or apartment for a while.  Remember, no excuses.

Unless you're in terrific shape, running and other more strenuous exercises can create damage, joint pain and soreness. Walking as a weight loss workout plan is good because it's low impact, safe, and anyone that can walk, can do it regardless of their age.

If you can handle them, running and other vigorous exercises are good for you.  But studies have shown that walking is every bit as good.  You just have to do it longer. For general conditioning and a nice way to relieve the daily stresses, 30 minutes a day is good.  If you are walking as a weight loss workout plan, you should go for 60 minutes.  In this case, more is better.  Plus - walking too much isn't going to hurt you.

If you're considering any formalized weight loss workout plan, I would highly recommend a program that motivates you to walk frequently. Most of the better programs are starting to realize the benefits of walking for exercise.

There are social benefits as well.  You can find hiking and walking clubs in almost every community.  It can be a good way to meet new friends and form new networks in addition to improving your health.

Clearly, with so many pros and almost no cons, you can't go wrong with walking as a weight loss workout plan.  Walkings' only downfall is that it takes some time. If you consider the value of health and longevity, it's time well spent.

http://women.vishare.net/