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Fitness experts say metabolic strength training, a high-intensity, full-body interval workout, can add definition to the shape of runners, cyclists and other cardio devotees willing to put some muscle into it.
Florida-based trainer Nick Tumminello believes strength training should be the primary form of exercise for everyone except beginners.
While traditional strength training uses free weights or weight machine to build endurance and muscles, metabolic strength training combines high-intensity interval circuits with changing combinations and repetitions using free weights, kettlebells, barbells, dumbbells and resistance bands to increase the metabolic rate after and during the workout. Because the combinations are intense, Tumminello recommends starting at once or twice a week and building up gradually to three or four times. Jenn Burke, a San Francisco-based personal trainer and fitness manager at Crunch, a national chain of gyms, said that steady cardiovascular activity, such as running or cycling, is great for burning lots of calories at a time and increasing heart rate and lung capacity. But unlike cardio activity, strength training will continue to burn calories up to 72 hours after the exercise is over through a phenomenon called after-burn. Modern strength training, she said, is less about how much weight you can lift than it is about how to make the body more efficient, lean, toned and strong. Although research has shown people cannot spot reduce, such as targeting just the thighs or arms for slimming, Burke said it is possible to enhance an area of the body with strength training.
Muscle strength, increased bone mineral density and increased strength in the connective tissues or tendons and ligaments are among the benefits of strength training, according to Jacque Ratliff, an exercise physiologist with the American Council on Exercise. The American Council on Exercise recommends a minimum of one to two days of strength training per week, Ratliff said, but she cautions that metabolic strength training is a high intensity activity that needs to be monitored and programmed correctly to avoid injury.


Here I give you 8 fast ways to lose weight that will help you get started now on your road to weight loss.
The best part about these things is that they will also help you keep the weight off in the long run.
Better yet, when you eat these foods you can eat a lot more food overall and still end up eating less calories than if you were eating primarily bread, rice, and noodles.
People to often get into the habit of eating for reasons other than hunger or giving their body what it needs. Food is the wrong answer for anything besides giving your body what it needs to sustain you. By just eating for the weight I wanted to be at I trained myself how much I would need to get used to eating, and also started to lose weight quickly because I was no longer eating to support the weight I didn’t want to be. These 8 fast ways to lose weight are simple and will not take a huge amount of effort to put into action. Free help, interviews, product reviews, and members only that will help you be healthier and skinnier before you know it!
A recent study tested the weight loss difference people would see by removing liquid calories versus solid food calories. If you focus on eating more whole fruits and vegetables, without sugary syrup or salad dressing, you will find that your body really does feel better and work better running on these foods.


There are plenty of other things you can do besides eating to fight off boredom, have fun social interactions, or deal with other negative emotions. To often people eat to support the weight they don’t want to be rather than the weight they actually want to be. If you do these things you will start to lose weight fast and find yourself reaching your weight loss goals more quickly than you had hoped! If you combine a lot of these with the lack of physical exercise that is so common you have a perfect weight gaining combination. When I weighed 215 pounds I was eating to support that weight and could not figure out why I couldn’t lose weight.
Just helping things to work better by getting enough water can make a big difference in how fast you can lose weight.
A big step for me in starting to lose weight fast was figuring out how much somebody that weighed 175 pounds should eat and going for that.



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