To be able to lose weight and build muscle you need to be on a low fat, high protein diet and work out with weights on a regular basis. Low fat to help lose the excess body fat and high protein to help build the lean muscle mass, and the weights to tone, tighten, and strengthen.

If you are just starting out you will need to assess your current diet and make some changes. You can cut out most of the fat in your diet but remember, your body has to have some fats to work properly so you can’t cut them out completely. The fats to steer clear of are saturated fats, hydrogenated oils, and trans fats.

Some food choices that are good sources of fats that you should have are salmon, avocados, and olive oil. Just remember to eat these types of fats in moderation as well.

Proteins you should eat to lose weight and build muscle should be a lean protein like boneless, skinless chicken breasts or turkey breasts, any kind of fish, and pork and red meat in moderation. You may choose to take a protein supplement as well if you are really interested in bulking up. Do not take any supplements or anything like that without talking to your doctor first.

Working with weights is a very important part of the equation. Even if you just followed the diet tips listed above, you might lose the excess body fat but your body still needs resistance training to help build your muscles. Now if you’re a woman I don’t want you to panic, when I say build your muscles I’m not talking about becoming the Hulk, rather just getting some nice, and feminine, muscle tone.

The truth of the matter is that women simply can’t get really big, they just don’t have enough testosterone to get really big. If you’re thinking to yourself that I’m wrong because you’ve seen the female weightlifters you must understand that even if they’re not taking any performance enhancing drugs, they are still working out as a full-time job. Do you work out that much? Do you eat 100% healthy 100% of the time? probably not so all you’ll do by lifting weights is to get a fabulously toned body that will burn fat even while you’re asleep.

To get the most out of your weight training remember, it’s all about the form. I actually just got back from working out right before I wrote this article and no matter how many times I see it, I’m still amazed to watch the poor form people use when lifting weights.

Just today there was a young woman at my gym who was basically following me, she did all the machines or free weights I did. All I can say is that she must have been in a hurry because she did her sets so fast she might as well not have done them at all. She was hardly engaging her muscles at all, what she was doing was letting gravity and momentum help her through her sets. That’s not the right way to do it.

If you want to lose weight and build muscle there are three main steps: cut back on your fat intake, eat more lean protein and start weight training. Just make sure that you take it slowly when lifting weights, you want your muscles to do all the work, not gravity.

As you know cardio is the cornerstone of your workout, that is why I came out with these top ten cardio tips will help you ensure your cardio is ultra-effective.

Top Ten Cardio Tips

Get a Heart Rate Monitor
A heart rate monitor ensures you don’t over train or workout at too high a tempo and can help you hit your goals

No Pain Good Gains
When performing a normal cardio session you should still have the breath to conduct a conversation, don’t overdo the intensity it won’t benefit your development.

Do something you enjoy
Hate running? Don’t do it. Love cycling? Do that. Pick a cardio routine you will look forward to doing.

Switch Machines
A forty minute treadmill workout can be boring, can’t it? Why not switch between the treadmill, rower, elliptical and stepper?

Play with the intensity
When you have completed your base phase why not throw the odd high-intensity session into your workout? Sprint for thirty seconds and jog for two minutes and continue this for twenty minutes. A real tough workout!

Get the correct equipment
If you are running as part of your cardio routine, ensure you have the correct footwear. The wrong equipment will get you injured.

Do it in the morning
Performing your cardio routine in the morning on an empty stomach will massively improve the session’s fat burning properties.

Stay Hydrated
You will quickly become dehydrated if you’re not taking on water during your cardio sessions.

Stay Motivated
A standard cardio workout can become boring quite quickly so make sure you have some music on the go or a great view to keep you focused.

Wait at least 45 minutes before eating.
Waiting for at least 45 minutes after your cardio session before eating will massively benefit your fat burning capabilities.
Those are 10 top ten cardio tips that will help you ensure your cardio is ultra-effective.If you want to learn more about weight loss you can download my free ebook on ”10 Fast and Natural Weight Loss Truths No One Is Telling You About!´´

There is so much hype today when it comes to weight loss that it’s easy to get confused and distracted. No matter what you may hear on t.v. the truth is you only need two things to lose weight: a good diet and plenty of exercises.

There is no quick fix, no miracle drug, and no surgery that will allow you to eat whatever you want, not exercise and still lose weight. The good news is that you do have a lot of choices when it comes to which types of foods to eat and what exercise programs to use. Using motionless exercise is one of those effective options.

Motionless, or isometric, exercise is simply a way of stimulating your muscles without having to lift heavy, cumbersome weights. This form of weight training has been popular since the 1900’s and is still widely used today by weight trainers, powerlifters, and other athletes. All you need to do is find an immovable object, such as a wall, and press against it for 30 – 45 seconds, then release.

Your muscles will get the same benefit as it would if you were lifting weights, but it can be an easier form of exercise, particularly if you don’t have a lot of time for a ‘traditional’ workout or if you are just beginning your exercise routine and need to start a little slower.

This form of exercise will rely solely on the weight of your body for resistance. That can be both an advantage and a disadvantage. The advantage is that you don’t need a lot of special equipment and you can do the exercises virtually anywhere, such as at your desk or on your daily commute.

Since isometric exercise can be squeezed in virtually anywhere and can be done in just a few minutes, you can get the benefit of this amazing form of exercise no matter how hectic and busy your daily routine may be.

The disadvantage to isometric exercise is that since you are only using your own body weight you will reach a point where you won’t be making any more muscle gains because you won’t be able to add weight to your workout like you would if you were lifting weights.

Of course, for any well-rounded exercise program, you will not only need to incorporate exercise you will also need to pay close attention to your diet.

Eating not only healthy foods but the right amount of food at the right time will speed your weight training efforts along. When you combine good eating habits along with isometric exercises you will get far more impressive results far more quickly.

When it comes to losing weight and getting in shape we are very lucky these days. It seems that new exercise programs and choices are being introduced on an almost daily basis.

We have cutting-edge technologies and eating choices. Using isometric motionless exercise is one of those options. This ‘old fashioned’ exercise may have been around for a very long time, but it’s every bit as effective today as it was for the strongmen of the 1900’s, give it a try and see for yourself!

Getting a good day’s worth of exercise is important to overall health. 30 to 50 minutes of moderate exercise every day, is recommended by most doctors. However, there is a group of people who go beyond moderate exercise. These people exercise to the extreme.

What Is Extreme Exercise?

When attempting to identify whether or not you suffer from excessive exercise you may want to take a look at the following symptoms provided by the Center for Eating Disorders:

• Exercise beyond what would be considered a normal amount
• Refusal to rest despite injury
• Exercise is the only way to cope with stress
• Feelings of depression or guilt when exercise is skipped
• Never thinking they’ve exercised enough
• Excessive concerned with aesthetics of the body
• Decreased performance and plateaus
• Over-training syndrome
• Refusal to change exercise schedule

These are all symptoms of extreme exercise and can be an indicator of a greater mental health concern. Not only does extreme exercise have mental health indications, but there are also physical issues that can arise with extreme exercise. You can also use physical therapy centreville va providing the highest level of care for our patients by personalizing each treatment approach based on your diagnosis and a thorough evaluation.

It’s Bad for Your Heart

Some forms of extreme exercise like ultra-marathons and cross-country skiing run the risk of damaging your heart. The Cleveland clinic published an article featuring evidence by the European Heart Journal showing these extreme exercisers had increases in their risk for heart arrhythmias when they went faster and longer.

A study featured in the Huffington Post points out some investigation into extreme exercise shows the heart muscle builds up calcium in the coronary artery. Middle-aged endurance athletes are at the highest risk of this happening.

A Danger to the Obese

Diet and exercise are often prescribed to obese patients as a way to manage their weight. However, with obesity, many complications with exercise doubled when you consider extreme exercise. Livestrong points out that obese people are more susceptible to dehydration, heat exhaustion, joint injury, respiratory problems, and cardiac problems.

While mild and moderate exercise would be appropriate, extreme exercise is downright dangerous even when done to help aid weight loss. The health complications associated with extreme exercise and obesity should be enough to discourage any extreme activities.

Should I Refrain from Exercising?

While the evidence may be scary, it’s not intended to frighten you away from exercising entirely. Exercise, when taken in moderation, is healthy for most individuals. It is only when you enter into the extremes either mentally, or physically that you experience increased risk factors for mortality.

No one should sit on the couch all day every day. Daily exercise is important for overall cardiovascular health and respiratory health. If you notice you become obsessed with the volume of exercise you can do, this may indicate a larger eating disorder.

Also, those who take part in extreme endurance activities they risk damaging their heart. Obese patients embarking on an exercise regime would benefit from consulting a certified personal trainer or physical therapist in order to minimize risk factors like joint damage and cardiac events.

Extreme exercise simply for weight loss will be ineffective and dangerous. One of the most well-known sayings in weight loss is that you can’t outrun a poor diet.

Using extreme exercise as a way to compensate for a diet that is saturated in starchy carbohydrates and unhealthy fat can only lead to problems in the future so the best method for using exercise to aid in weight loss is to have it accompany a healthy and moderate diet.

Attempting to outrun your poor diet will only lead to health complications and possible injury. Even if you are running ultra-marathons, you need to take into consideration the damage it could do to your cardiovascular system. Whether you have weight to lose or you enjoy the exercise, take it in moderation to avoid health complications.

 

 

If you’re carrying around some pounds you want to get rid of, then you need to do some cardio exercise for weight loss. If that sounds horrifying, don’t worry. There are many forms of cardio exercise that you’re sure to enjoy.

If you’ve not been exercising or doing any form of cardio exercise for a long time, you might feel really intimidated by the idea of starting. But you shouldn’t be. Cardio exercise can be something as simple as taking a brisk walk. Take a look at this blog about proper workout the bbg before and after.

You don’t have to buy tights and leg warmers but you can find lingeries at https://shop.risque-boutique.com/lingerie/ when you are finally fit, you can reward yourself. There is no requirement as far as fashion or equipment to start out doing some good weight loss cardio. You don’t even need an exercise DVD. Step out your door and walk briskly for about 20 to 30 minutes, or as long as you’re comfortable at first.

If you’d like to try something besides walking, aerobic dancing is a good choice. You can just dance around your living room, but an exercise DVD is a good way to do it. You can find DVDs that will let you do basic dancing moves. Or you can choose a weight loss DVD of salsa dancing or belly dancing, and almost any kind of dancing you think you’d enjoy.

Cycling, swimming, hiking, and any type of activity that gets your heart rate and your breathing up are aerobic activities. That means it’s a cardio workout. Doing any of these things for at least 30 minutes four times a week is a great way to use cardio to lose weight. It

Specifically for weight loss though, the best thing to do is to change up your exercise routine. If you start taking brisk walks for five times a week, that’s wonderful. It will help you lose weight and it’s good for your body. But you can lose weight even more efficiently and build your endurance more efficiently if you vary your routine.

Instead of just walking, try to also incorporate jogging or running. Walk for a few minutes, and then run for a little while to get some cardio work in. You can time the sessions or you can just do it as you feel it. This is called circuit training.

If you’re cycling for cardio exercise, cycle at a leisurely pace for a few minutes and then go very quickly. If you’re on an exercise bike, cycle at a normal pace for a while and then spin like mad. The same goes for any exercise that you do. If you’re walking or cycling, using hills for this type of thing is wonderful.

You can also circuit training in another sense. Choose brisk walking one day, and then the next go for cycling or aerobic dancing. You can easily get into a rut doing the same thing every time.

Doing the same type of exercise is better than nothing, and it’s wonderful. But if you can change it up a little bit, the cardio exercise for weight loss that you do will be more effective.