The TAKE HOME is do sprint intervals, and in-between your sprint intervals days do low intensity cardio to recover and still do some fat destroying work.
If you are the kind of person who wants to get lean muscle and get in shape for Summer in just a few weeks,then this program is for you! Regardless of which type, too much body fat is not a good news for your appearance and your health. You need to achieve that balance between the two in order to keep your body fat in the green zone. Eating small meals, spread equally throughout the day, provides your body with enough nutrients and energy it needs to function as it goes.
Even though it causes a bit of controversy, a low carb diet is much more fat-burning friendly than a diet high in carbs. High-Intensity Interval Training (HIIT) is the answer to your body fat lowering attempts if you are pressed for time or don’t want to spend hours on a treadmill (or running in the park).
Even though weight training is predominately associated with muscle building, it is also good for fat burning. Similar to HIIT, weight training can help your body burn calories for up to 36 hours after your workout. Unless you are an athlete and know what you are doing, you shouldn’t try to lower your body fat below the 8-10% mark. If you are like most people, then you make up excuses that you don’t have time to workout, you are too lazy to spend any time on workouts. Place the body in a face down and lift the body on both the palms and feet keeping the body straight. These are only a few of the many exercises that you can do at home. Just by mixing up a few exercises and changing your routine, you will start to notice more muscle mass, and a leaner healther looking physic.
How Your Body Burns Fat – You Must Understand It, Before You Can Start Losing Weight! How To Run And Lose Weight – The Best Activity for HIIT Workouts and To Burn Fat FAST!
Most of us want to know how to run and lose weight; however, the health benefits of running is far greater than just losing weight! In fact I probably could write a book on that subject. I have been doing nothing but the standard plank exercise for 2 minutes and my abs are starting to look better. When you watch the video you will see that Craig shows you many variations of the plank exercise. So I go into the middle of the room, go into plank position for two minutes, and then stand up and get ready to leave. So as I get ready to leave the room I see one of the personal trainers whisper something to his buddy and kind of smirks at me. I recently made a post about protein powder, so I though I would following it up with some great shake recipes. Each individual is gifted with a unique body shape which can be classified as apple, pear, banana and hourglass shape. Start preparing for the next summer season where you can confidently wear skirts and flaunt toned legs. The core concept is for you keep an accurate track of how well you are following the weight loss diet plan. Only on realizing that you are accountable for what you consume, calorie control becomes easy to put into effect. If you successfully manage to do so, the stored fat is targeted and torched, which helps lose the excess weight. Take a note of the following- The National Institute Of Health Standards state that daily calorie consumption should never go below 1200 calories per day.
Aerobic or cardiovascular activity refers to exercises that involve repetitive movement of the extremities of the body for an extended time. There are endless forms of aerobic activities, which are, equally effective and fun to perform. Engage in household chores such as washing clothes, dusting or even mopping the floor to tone the leg and thigh muscles. Fitness trainers across the world recommend 60-90 minutes of aerobic activity at least five times in a week.
One of the best ways to consume fewer calories and to avoid overeating (which you regret later) is to have small but more number of meals after an interval of two to three hours.
This aids in keeping thee appetite level within control and allows the metabolism rate as well as the energy rate to shoot up.
From now, instead of devouring three large meals, try small sized, yet well proportioned meals 4-5 times in a day. Weight training serves two objectives, especially when it comes to the lower half of the body.
Try the below mentioned weight training exercise, along with leg press and stiff leg deadlifts to trim the major leg muscles.
This exercise mainly focuses on the lower body and must be included in your at-home weight loss program. If this seems too simple, intensify the workout by switching to a board or stool of more height or by wearing ankle weights or sandbags. Choose raw fruits and low or nil calorie containing vegetables such as broccoli, watermelon and strawberries.
Fulfill your body’s need for protein through chicken, fish and lean beef, all of which contain leucine, a protein that slices through fat and helps in maintenance of muscle mass. In the contemporary world, people do not care about boundaries and status quo when it comes to styling themselves. Often underrated, body scrubs can do much more than just sloughing away dead, dull looking skin. It will include the most common causes for muscle loss when trying to lose fat, how to avoid them, and exactly what to do to lower body fat without losing muscle in terms of eating and exercise. Your body can only utilize fat as an energy source with the aid of glycogen, AKA the deadly carbohydrate.
When you do sprint intervals, you use less percentage of fat, but A LOT more calories are used. If you are going to be exercising longer than an hour, you must continue to ingest carbohydrates to keep your flame going to burn the FAT logs for clean energy. It can add unnecessary strain on your joints and affect your mobility but it can also increase your risk of diabetes, heart disease and high blood pressure.
The small meals make it harder for your body to store fat because there won’t be enough calories left for it to store.
If you were on a monthly contract, you will carry your unused allowances into the next month. You need the protein to grow your muscles but it’s also a source of energy your body needs.
HIIT is when you alternate between bouts of very intense exercise and low intense exercise. An HIIT session can increase your metabolism and fat burning for up to 24 hours after the interval training.
Whatever time you are left with, you just want to relax, watch TV or listen to music. Here are a few excesses that may just be a solution for you.
Take the chest toward the floor while exhaling and push up with the power of the arm and chest muscles while inhaling. With the correct information, you’ll build muscle mass faster than you thought possible. I am absolutely convinced that most of the crunches and twists that you see people perform in the gym are a waste of time. Craig Ballantyne, author of the cutting edge book Turbulence Training, has a free ab video that does a great job explaining how to get six pack abs. A personal trainer is telling a guy that he has to do at least 10-15 sets of 15 reps for his abs to see any definition (I have to hold back the laughter sometimes). The personal trainer near me was talking about street fighting with the other personal trainer during these two minutes…total meat heads!
All of the personal trainers at this gym hate me because I’m in much better condition than them…plus their clients ask me for advice, which I know drives them nuts! 8, 2012 I had a live blood microscopy with Rick Panson, a microbiologist, at the Live-Live store in NYC. Begin by noting all the food items you eat or junk food you sneak out to nibble on each day.
This way you cannot hold anybody responsible for the spurt or stagnancy in weight other than yourself.
In the beginning, a calorie deficit of 500 calories via diet is recommended which should be slowly increased with time. This form of physical exercise is extremely crucial, if you are keen on losing lower body fat.
Who says you have to join a gym or attend special aerobic classes to trim the fat, mainly from the thighs? Other option is to wear comfortable clothes, slip into a pair of superior quality walking or running shoes and head out for a 30 minute brisk walk or a long run.
Those at the gym can try either elliptical trainers, stationary bikes or heart pumping kick boxing. Make it a point to include one portion, each of complex carbohydrates and protein in every meal you eat. It enables the weak, flabby muscles to tone up, and this in turn, raises the resting metabolic rate. With weight training, you get metabolically active muscles, which burn an extra dose of 30-50 calories in a day.
To perform this, you need a stable, sturdy stool or a bench that easily supports your body weight.
This repetitive exercise is an efficient way of challenging the muscles of your legs to shed excess pounds. Develop a taste for food types that assist by keeping your stomach full, even on lesser calories.
These along with tomatoes have a lot of water content and consequently negligible calories.
Oatmeal, wholegrain breads are loaded with complex carbohydrates minus the fattening sugars.
This is more scientific-driven, and more specific rather than generalized statements people have already read about.
When you break down the numbers of the total amount of FAT-calories burned, it is much greater with sprint intervals. The reason why you need to eat six small per day instead of three feasts is quite simple; it’s to do with how your body functions.
Increasing your protein intake not only helps you build muscles but it increases your metabolism as well.
It promotes muscle growth and therefore preventing any of that weight loss being muscle loss.
If floor push ups are to difficult for you, start off with standing push ups with you hand on the wall, then pushing yourself back. Both of these guys are pudgy and they brag about how much they can squat and how they want to put on 30 more pounds of muscle, etc…Totally clueless! Give this 2 minute workout a shot…hopefully you will be well on your way to getting toned abs. To bring about fat loss in the lower body, you need to reform the pattern of calorie intake so as to ensure that you eat fewer calories than the system utilizes. It might be easy to achieve the desired weight goal through the use of diet pills and unhealthy crash diets, but the weight lost is bound to bounce back. Opening a training facility has been his life long dream, so that he may pass on his passion for the sport to others, in an ideal training space. High metabolism is good news if you are on a mission to lower your body fat because it helps the fat burning process. Well because when you do a cardio exercise, you raise your heart rate and you increase your metabolism which helps burn fat.
Repeat this 20-25 times depending on the comfort level too start with and then increase the no of repetitions as you get used too the exercise. He spent an hour going over what he saw in my blood as well as giving me pointers that would move me into a greater state of health. You can’t do sprint intervals everyday, your central nervous system will burn out and you will over-train.
The only tricky thing about this fire is you must continue to gather and feed the fire with carbohydrate sticks or else it will start using nearby MUSCLE trees.
It is one thing to have lab work and testing, and quite another to witness firsthand what is transpiring in your blood. At the bottom of the page are images that various people suffering with Morgellons graciously contributed to this site.A note on the photos.
Rick provided me with photos for this page and I've filled in some of the gaps with screen grabs taken from the video that was taping our session.Nov. There are several stages of microorganisms? here which include yeast, bacteria and fibrin, fungus and mold.
In the background are 'shadow cells' which were healthy red blood cells that 'popped' due to the loss of their phospolipid membranes. This can occur from an acid producing diet, and poor assimilation of nutrients.Rick's comments "Healthy blood cells will be perfectly round, nice and dark with a glowing halo around them.
Usually, if they have enough moisture inside them they are fully round because there is more pressure inside the cell then outside.""These 'shadow' or ghost cells were once perfectly healthy cells, you can see by their shape and color that they were—and they've now disappeared into the background. Every cell in the body has a double membrane of fat made up of phospholipids, a two layer membrane.
The acids can disentegrate the cell membrane as well as when your body ferments sugar, alcohol is the byproduct, and alcohol can easily melt the cell membrane.""Whatever is happening in the blood cells is happening to the rest of the body.
Clotted mass of blood cells due to changes in the cells polarity, loss of natural negative electrical charge. When there are this many cells and this little water, we are looking at the hydration level of the body. These nets act as a defense mechanism for the bacteria so that the white blood cells can't get to them. There is no doubt that that is not part of normal healthy blood, and it's way bigger then what I think could survive in your cardiovascular system without being filtered out by your filter organs.
That's why I don't think it's a fiber, per se, because it's so big compared to everything else.
From a biology point of view, my best guess is that it would be a contaminent that has nothing to do with you.
The red blood cells are fermenting as the yeast eats the cell itself.Above: Neutrophils You go guys!
The other arrow is free-floating yeast, and you can see there is quite a bit of it in the blood. Sodium bicarbonate (baking soda) is the most important and most effective alkalizer your body makes to try and keep alkaline balance. This is not the greatest water filter but what it does is alkaline the water, so instead of drinking water that is pH 5 or 6, one is drinking water with a pH of 8-10 giving the body a running start on staying alkaline. The benefits of this water are it's antioxidant properties which nullify free radical scavengers, plus the extra oxygen in the water is supposed to give energy and boost alertness and memory.Candida detox Next on the plate is to tackle the candida with capyrilic acid and olive leaf extract (for about 2 months). I'm just going to take the recommended dosages on the bottles adding in one teaspoon of l-glutamine powder per day. The glutamine assists in strengthening the gut wall and helps patch any holes left by the yeast (which could lead to leaky gut syndrome and the problems it leads to, such as food allergies and parasites) Respiration "The biggest acid you make everyday is carbonic acid.
Every cell in your body is producing carbon dioxide from the bottom of your feet to the top of your head that is also surrounded by water and the carbon dioxide plus water makes carbonic acid, that's a very simple thing to keep in mind. By looking for acid based balance the amount of acid produced per day must be equal to the amount excreted or nutralized per day.
The thing that is happening is, if your body can't neutralize or eliminate the acid you stay at that level, you can't go beyond that level of health.
You are taking the chest cavity, ribs and the lungs and trying to get them to be fantastic. Do 10 deep breaths a day 3x's a day (with long exhalation), in one month you are going to have a respiratory function that is 10%-15% better then you have now. Which means 10%-15% more energy and 10-15% less fermentation because fermentation only takes place where there is no oxygen. It's the greatest tool you have and it's free."Alkalizing with baking soda "The methods of getting rid of acidity from the body are respiration, perspiration, defecation and urination. Rick gave me a great little tool (from the vet) that allows me to carry the soda in my back pocket making it more convienient to take. This is problematic for those of us taking supplements upon rising which are not supposed to be taken with clay. However, I'm trying to fit it in somewhere along the line.Magnesium oxide also called Oxy-Mag (NOW makes it). The process of oxygenating the bowel breaks down and eliminates solidified waste lodged in the large and small intestines.
Beware, if you take it (up to one teaspoon at night in water with the juice of 1-2 lemons), you must leave time the next morning to eliminate fully. Rick says that eventually this watery stool will cease when the body is cleaned of accumulated waste. I try and do this once a week.Food During our session together I became increasingly confused about food.
All those veggies will eventually turn to sugar so they have to be balanced out with oils and proteins. I was told by Nancy that each meal should have a carb, oil and protein and have been following that for some time. Rick has said the same thing and suggested I start the day with a chia smoothie."The perfect breakfast would be 2 tablespoons of chia seeds, ground to be chia meal with 2 tablespoons of chlorophyl, (spirulina, chlorella or grass powders (greener grasses, alkavision greens). Ground flax seeds can be added." "Chlorophyll is very cleansing and is a blood builder and it has a molecular structure that looks almost identical to red blood cells. When you take the chia seed and the flax seeds which are 28% protein 40-50% omega 3 fatty acids, that's very little carbohydrate there. The greens are 100% carbohydrate and when you mix them together, now you have carbs that burn like paper and you've got fats and oils, with proteins that don't really burn. The fats and oils are like the charcoal—now you have a sustained burn going on and then you don't ferment the sugars because the coal, the fatty acids, are there. So that breakfast with the chia seeds or flax seeds, or both, and any of those chlorophyls you are using can be a very beneficial superfood breakfast.
They time release and give it back to you so you have have nice long sustained energy with oils, proteins and carbs all day. You'd be surprised, you don't need a lot of food, what you need is the right food."Rick suggested the more chia seeds used, the less hungry one will be. In fact, chia seeds have the highest known whole-food source levels of Omega-3 acids, as measured by percent of weight.• ?Rich In Antioxidants. Chia is a great natural source of antioxidants, including chlorogenic acid, caffeic acid, myricetin, quercetin and flavonols.• Full of Important Nutrients. Chia is an excellent source of calcium, phosphorus, magnesium, potassium, iron, zinc and copper.
About five percent of this fiber is soluble, which can help reduce cholesterol.• Builds Endurance.
Chia builds stamina and endurance because it steadily releases slow-burning glucose into the bloodstream.• ?Gluten-Free.
Since essential amino acids are not produced by the body, it's important to get amino acids from nutrient-rich sources like chia seeds.
Research suggests leucine may help regulate blood sugar levels and aid in muscle recovery after exercise.• ?Stays Fresh. 16, 2012 • 2nd Live blood microscopyI saw Rick for a second live blood analysis on November 16, 2012.
No ghost cells, no rouleax or sticky blood, the red blood cells are fuller, look stronger and are hydrated. Candida has been greatly reduced in just 2+ months.?The treatment of olive leaf extract, caprylic acid and l-glutamine powder as per his suggestion for candida is working.
I began addressing it by taking one capsule of both the olive leaf and caprylic acid plus one heaping tsp. After I was sure I had no reactions to this, upped the dosage to 2 caps of each with one tsp.
That is not to say that the Morgellons has been effected, we saw two fibers in the dried blood samples. There seemed to me to be more bacteria in the blood and the white blood cells although they are strong and were very active were not plentiful. I attribute the lower level of white blood cell activity to the fact that I was more sedentary these past two months then normally due to a foot problem that kept me off it.
Rick suggested that I do lymphatic drainage work using a brush or mitt, followed by getting on a rebounder to jumpstart the lymph moving. He feels that getting the lymphatics going will produce more white blood cells to remove the bacteria from the blood.The chia seeds in the morning are wonderful.
Rick suggests way to activate more white blood cell activity by way of the lymphatic system.
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