Need To Get Fit?

Would you like to be fitter? Or would you like your fitness workouts to be more effective? Here are 7 great tips on how to make your fitness workouts more effective and worthwhile:

Get a fitness program that will best suit you. Every body is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

Set realistic targets. Wouldn’t you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The workout program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a fitness program target has been reached, then you can reset goals and time-lines that are realistic.

Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is written proof something that was successfully accomplished.

Perform a set of exercises with 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.

Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

Remember, not all workout programs work for all types of people. There is no fitness workout that is best for everyone. But you can learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover a lot of fitness workout programs that will work for you.

Here is an article contributed by Mike Geary, the founder of www.truthaboutabs.com .  I thought this was an important topic to share with you because the reality is that most people simply don’t realize how dangerous their excess abdominal fat really is to their health.

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at… www.truthaboutabs.com

Train hard, eat right, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author – The Truth about Six Pack Abs

How do you regularly stay fit, healthy and flexible?  A hale and hearty diet of nutritious fruits and vegetables is the key as well as regular and continuous exercise.

The best exercise is one that you are really and sincerely going to be working out on, be it push-ups, stretches, jumping jacks or the regular jogging or the much tamer walking.  However, there are people who prefer to work out using fitness equipment in their own homes.

The following are a few basic but important things to consider when buying fitness equipment.

Do not believe what you see and hear, at least not everything,  it is good if you assess all those claims fitness
equipment manufacturers declare in their advertisements.   It is so hard to accept as true for example some statements that assure people that they will lose several pounds off their weight in as little as seven days or that you will decrease your pants size in one month.  Even with the assistance of dietary supplements, it is not possible to accomplish sustainable changes as major as these in just a few weeks, much less days.

A Fat Burner is a No Burner?

Be skeptical about claims that say you will be able to burn a tremendous amount of fat in a specific area of your body, such as the hips, thighs, waist just by applying a specific type of ointment or lotion, etc.  The only sure way to burn all that fat away is by changing how and what you eat. Exercise is the best solution to workout every area of the body where  you want to get rid of that fat.

The only testimonial that counts is yours

Before and after pictures of people who claim that they were able to lose weight because of using such and such equipments may or may not be true.

If ever they are,  their experience is purely personal and that is no assurance that your unique body weight, body make-up will also undergo the same change they went through.

Read the fine print

It is always advisable to read the fine print on anything.  Though you believe that the fitness equipment you are planning to purchase is a good one, reading the fine print really wouldn’t hurt as it may say that you also have to
decrease your calorie intake and not just rely on what the machine could do for you.

Do the math

There are advertising statements that say you could pay off the fitness equipment in a number of easy payments or by paying a mere thirty nine ninety five a month.  Do not forget to inquire about shipping and handling costs and include that in your calculation.  Also, add-on the required sales tax, delivery fees, set-up fees.  Know all the details before you purchase.

Guarantee the warranty

It is best that you consider asking about details on their thirty day money back guarantee.  Though this could sound good to you as the consumer, it may or may not actually do you good if for example you are going to return the item.  You may actually pay for the humongous shipping cost and it could cost you more than what you could guarantee to receive in thirty days.

Call customer service

Make sure you contact their customer service.  Usually, they have toll-free numbers that you must be able to easily contact as well as a customer service representative who must be glad to be able to take your call and answer thoroughly all or any questions you may have about their products and services.

Basically, if you try to buy your fitness equipment from an established outlet with a good reputation, and follow the tips above you won’t go far wrong… Enjoy your workouts!

Why not check out our Amazon Fitness Store here… With product reviews and customer ratings for added information.

By Craig Ballantyne

Turbulence Training

I’ve just spent another weekend explaining what Turbulence Training is to new potential clients. By the end of the day I had my speech memorized, and decided to turn it into a new article for you called, “The 5 Laws of New School Fat Loss”.

Here goes…

Turbulence Training is a structured routine that I came up with that allows you to get the most results in the least amount of time, no matter what your goals.

This revolutionary new workout system evolved from both scientific principles as well as personal experience.

And it originally came to me in a dream in University. (Just kidding.)

The truth is that during my graduate years at University, I was searching for an efficient and effective way to stay lean while I was stuck in the lab for up to 16 hours a day doing my thesis.

Obviously, I didn’t have a lot of time to exercise…

So I based a new program on what I had read in hundreds of fat loss research studies, as well as my countless past workouts that I had recorded faithfully over the years.

And from that research and from my own personal workouts and results, Turbulence Training was invented and have given rise to the 5 Laws of New School Fat Loss.

Law #1) Use intense resistance training

NOTE: This doesn’t just mean lifting heavy weights…it could also mean doing difficult bodyweight exercises or even explosive exercises (like I use in the TT circuits).

Here’s why…

Intense resistance training stimulates what is called muscle protein turnover. This is important for two reasons:

a) It causes your body to burn extra calories and belly fat when you are not training (so while you recover, etc.).

b) It stimulates muscle re-modeling.

That means it will help you maintain your muscle (and sculpt your body) even while you are eating fewer calories and burning fat.

However, if you rely only on light weight & high reps, you won’t keep that muscle and your metabolism will decrease.

Law #2) Switch from slow cardio to interval training.

Research shows that interval training is more effective for burning belly fat than regular cardio – even when you don’t change your diet!

Interval training is what separates people with 20% fat from those men and women with the lean, athletic, sexy abs body type.

Interval training also builds better sport conditioning and “everyday fitness” that is more practical in life.

For example, how often do you ever need to run 5 miles? Pretty much never, right?

But how often do you need to climb a few flights of stairs or chase one of your kids? Those are every day demands… and will be best improved by interval training, not 30 minutes on the elliptical machine.

Law #3) Use non-competing supersets to do more work in less time.

By using the Turbulence Training system of non-competing supersets, where you do 2 unrelated exercises back to back, you’ll avoid muscle fatigue and get more work done in less time.

Therefore, you’ll burn more calories compared to traditional workouts.

This is one of the major reasons Turbulence Training is so efficient and effective.

Law #4) Use Total Body Workouts

Skip the classic steroid-bodybuilder method of doing one body part per day. That will only give you overuse injuries and a big body set up for more injuries & chronic pain in the future.

Not what you want, right?

Of course not. So switch to three total-body workouts per week, using a variety of exercises, and when possible, using a variety of training methods – from dumbbells to kettlebells to bodyweight exercises. That’s what you’ll get in the latest TT workouts here:

Turbulence Training

Rule #5) Change Your Workout Every 4 Weeks

The Turbulence Training workouts are changed every 4 weeks, and sometimes every 3 weeks for advanced results.

Why?

To avoid the dreaded fat loss plateau. If you’ve been doing the same workout over and over for more than 4 weeks, your results will slow down and eventually come to a complete stop.

You MUST change your program…and that’s why I create not just one, but TWO new Turbulence Training workouts every month for TT Members, so that they will always have a new program to keep their fat loss results moving along.

In fact, the Turbulence Training System is simple to adapt and easy to modify for the creation of an endless number of workouts – a great thing to know if you are a personal trainer or simply someone that loves the body transformation results of a fast workout.

Whew!

Now a lot of this info was new – and even shocking – to the people I spoke too yesterday. They were still a little skeptical. And that’s fine, it’s totally natural.

So I suggested they try out the program for a few weeks, and you can do that too with the 21-day trial here:

Turbulence Training

For less than 5 bucks (that’s less than the price of an apple, a banana, and a water here at the hotel!), you can try out the 5 Laws of Fat Loss and the Turbulence Training program for 3 weeks.

I promise you’ll love the program and the fast fat loss results you are getting. And if for any reason you don’t, just let me know and you won’t pay a penny more.

Say goodbye to the old-school workouts and fat loss plateaus and use these 5 laws of new school fat loss to finally get results.

Now you know what really works,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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Maybe you’ve been told that cardio is the best way to lose fat…but if you’re not getting results with that long, slow, boring program then I have shocking news for you.

Recently, Men’s Health and Women’s Health fitness expert Craig Ballantyne emailed me the top 5 reasons why trainers should stop telling their clients to do cardio.

I was surprised by all of the research that is out there showing just how ineffective cardio is for fat loss.

I know I sure won’t be using it to burn belly fat in the future.

Now sure, cardio is good for endurance athletes and for your health, but when it comes to fat loss, here are the 5 reasons to kick cardio to the curb:

1) Cardio machines over-estimate the number of calories burned by up to 31%. (reported in Mens Health, Feb 2009)

2) One research study found that when men and women did 6 hours of cardio every week for one year, they only lost 6 pounds. (Reference: Obesity 15:1496-1512, 2007. Exercise Effect on Weight and Body Fat in Men and Women. Anne McTiernan*, et al.)

3) When some people start a cardio program, they end up eating more, and may even gain weight because of this. (Reference: International Journal of Obesity 32: 177-184, 2008).

4) Even scientists admit that cardio does not burn as much fat as you’d expect based on the number of calories burned in a workout. (Reference: Br J Sports Med. 2009 Sep 29)

5) And finally, head-to-head research has shown that interval training works better than slow cardio for fat loss – even when diet is not changed. (Reference: Int J Obes 2008 Apr;32(4):684-91).

Wow!

If you’re like me, you would never have known about that research if it wasn’t for experts like Craig Ballantyne exposing the truth about cardio.

Now you might be thinking, if cardio doesn’t work, then WHAT DOES?

Well, don’t panic. Insider experts like Craig have known for years that nutrition, interval training, and resistance training are the 3 most important secrets for helping you lose belly fat.

In fact, Craig’s workout programs have been used by millions of men and women through his articles in Prevention, Men’s Health, and Women’s Health magazine, plus through his Turbulence Training program.

Now I’ll be honest with you, and don’t tell Craig this, but while his workouts in the magazines are good, they aren’t nearly as fun and effective as the workouts in his Turbulence Training System.

In fact, I want you to try my absolute favorite Turbulence Training workout: Click here!

It’s fun, fast, effective…and doesn’t require any long, slow, boring cardio or fancy machines at your commercial gym.

So skip the cardio, because research and results prove that it just isn’t worth your time.

To your success,

Dan.