Increase Fat Burning During Your Exercise

Do Morning Exercises on an Empty Stomach

This is probably one of the best keys for burning off those extra fats you have been carrying around. Exercising on an empty stomach in the morning is a sure way to turbo charging your fat burning furnace.

Morning exercises can help you burn as much as 300 percent more body fat compared to when you exercise at any other time of the day. The logic here is pretty simple and straightforward.

After just waking up from sleep, there is usually no glycogen (stored glucose) in your liver for the body to burn for energy. This is occasioned by the fat that your body has been on a fast for the period of your sleep.

As a result of this, your body has to resort to directly burning stored fats for energy in order to supply the need energy to complete the activity.

However, before you start working out on an empty stomach in the morning, kindly endeavor to drink some good amount of water in order to avoid dehydration. You can add some quality salt to a large glass of ice water to help your body quickly hydrate.

Change Your Exercise

The human body is known to possess a great ability to adapt to any stressful situation it finds itself, exercise being no exception.

Carrying out one particular exercise regularly will make your muscles become used to that particular exercise. The workout will over time become easier for you to carry out with the muscles not having to work that hard to get things done.

Exercising this way will reduce the total amount of calories you are capable of burning up during such exercise.

Therefore, changing your exercise every now and then will help to force your muscles to re-adapt to the new change thereby making them work harder. This will cause an increase in your heart rate and thus an increase in the amount of calories burned.

Do Cardio Exercises Immediately After Weight Training

The body can exhaust its immediately available glucose for fuel within twenty to thirty minutes of engaging in an exercise. The only exception is when you are working out in the morning on an empty stomach as discussed above.

It is only when you have exhausted the available free glucose in your system that your body can turn to burning more body fat.

It is much easier for you to quickly deplete your glycogen store by engaging in weight training exercises before doing your cardio exercises. With this shift in your routine, you will start burning fat much sooner.

Exercising this way also gives you a lot more energy to focus on correct posturing while weight training. This helps to reduce your chances of getting injured while working out as a result of fatigue.

Vary Your Exercise Duration

Changing the duration you exercise for is also very important. You definitely do not want your body to adjust to your regular amount of activity.

It is important to avoid this because it is easier for the muscles to perform an exercise once the body has become accustomed to that exercise’s particular pattern.

Therefore, changing the duration of the exercise can help to improve your performance. With that said, such an alteration might make it more difficult for you to reach the fat-burning zone.

Ways for a Full Body Workout

Measure the Weights

Don’t just start off with lifting the heavy weights straightaway. According to the experts; this is one of the biggest mistakes you can make if you are starting off with a gym routine. Start with slow and steady steps. Begin with lifting small weights and then gradually increase the weights once your stamina is built up.

Maximum Body Training

For all those who regularly follow a good gym routine, Tabata Protocol is a familiar term. This is a type of gym exercise which helps you to strengthen the muscles of your neck and back. Basically, this method is used in Aerobics. It is also known as the 20:10 method; where you need to repeat 8 rounds, follow for 20 seconds, then take 10 seconds rest, and then repeat.

Kettlebell Usage

Also known as the kettlebell swing, this workout move is well known for better performance, especially if you are an athlete. This exercise improves the performance of your heart and back muscles. Moreover, it also builds up your stamina and increases your muscular strength. Start with 20 swings in 3 blocks and take it up to 200 swings, or 20 sets, with at least 30 second intervals in between.

Arrange the Workouts

You can arrange your workout sessions in supersets. For instance; you can pair up two different kind of cardio exercises and perform them one by one, parallel to each other, in one set. Combine the dumbbell sets with squats or, reverse lunges with pull-up exercises, and so on. Keep on repeating them in short intervals for increased performance.

Do the Drop Sets

After you have built up the required stamina for lifting heavy weights; start decreasing the loads. According to experts; gradually decreasing the weights is known to cause immense improvement in muscular volume and strength. You can do this with any kind of exercise and it will not impact heavy on your fatigue levels as well.

Measure the Metabolic Stress

Keeping strict rest periods and your metabolic stress levels in check will help you to build up volume and stamina in less time. So, what exactly are the metabolic stress levels? These are the levels which tend to decrease via cellular effect as you follow your gym routine regularly, thus resulting in increased muscular strength.

Take the Stairs

While following a good exercise routine every day make sure that you don’t break the flow, even when you are not in the gym. Going to the office in the morning? Use the stairs instead of going via elevator. Take small breaks between your routine and walk around a bit. Don’t relax to the extent that you don’t feel like going to the gym in the evening.

Building a Strong and Healthy Back

Here is what you need to know to create a strong-back workout

  • Do Both Vertical And Horizontal Movement Patterns. First, aim to do both vertical as well as horizontal movement patterns whenever possible. This means doing both rows of some variation as well as pull-downs or pull-ups. Because our back works across both planes of motion, you will want to ensure both are in the picture. Far too often people will do just one plane of motion and miss out on half the benefits they could otherwise be seeing.
  • Keep Your Core Tight. As you go about your back exercises, be sure to remember to keep your core tight. Holding your core firm will help maintain proper spinal column alignment, which is necessary to avoid suffering from any further pain. If you do not have strong enough abs to do this, it would be a good idea to spend some more time doing strict abdominal work. Perhaps you have not been putting in enough time in the gym working this area of your body.
  • Vary Your Weights And Reps. Finally, make sure you are varying your weights and reps with your back workout. Some days, try for a more substantial weight for fewer reps. Other days, lighten up the weight and bump up your rep range. Variety is key. You can even vary the reps in the same workout as well.

To help you see all of these principles in action, let us take a look at a sample workout program…

  • Bent Over Rows – 4 sets of 6 reps
  • Pull-Ups – 4 sets of 6 reps
  • Single Arm Cable Rows – 2 sets of 10 reps
  • Pull-Downs – 2 sets of 10 reps
  • Back Hyperextensions – 3 sets of 15 reps

Do this workout twice each week, and it will not be too long before you re noticing the back improvements you are looking for so you can keep yourself injury free.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

Active Recovery for Exercise

The body needs a break and rest from our routines. When we change the routines, we are allowing our bodies to rest and recover properly. For example, a runner might need to rest from an injury. The water can be a great source of active recovery for people who exercise and athletes. Using a pool to do a light workout can be one way to change our routines. The key is allowing the muscles to recover by doing something completely different and less intense for our bodies. Stretching and using a foam roller are commonly used for active recovery techniques since it may help prevent injury. Stretching is often overlooked but is a great idea for active recovery since everyone needs flexibility.

Active recovery is not to be confused with cross-training. Both are different but the main difference is the activities for cross-training might still be intense. The activities for active recovery would most likely be less intense. This is only because the muscles need rest and recovery. Someone doing cross-training might run and swim with the same intensity on different days. A person should try to do less on off days and remember they are recovering from the main activity they are focusing on. This is why I strongly feel the exercise should be lighter and not as challenging.

Cardio and Strength Training

Increased General Health

As you mix cardio exercise and strength training, you are effectively training your ligaments, joints, and muscles together with both your lungs and heart. Exercising in this way will help you to build up a much better overall healthier body, enhance your posture, sturdiness, flexibility, and even balance. This will impact on your exercising sessions as well as in your daily life.

Faster Weight Loss

Mixing both of these exercise routines enhances the total intensity of your training period. This will lead to greater fat burning in the course of the training and likewise after your exercise sessions.

This is because of the strength training that would have exhausted glycogen from the muscle tissues. On the other hand, the degree of this effect is dependent on the general intensity of the strength workouts.

This is definitely one of the many benefits of training this way. The outcome is that your system will continue to burn up body fat for energy while you are sleeping on your couch!

Reach Your Fitness Goals

The actual fact is that if you combine cardio and strength training together in an intelligent way, it turns into one of the most effective means to easily attain your physical fitness as well as fat reduction targets.

When you get the proper balance in their mix that fits your personal lifestyle and fitness level, you will discover that it is practically the most powerful way to reach your physical fitness goals in spite of what they may be.

Seeing quicker results by the combination of the two routines will help in no small way to inspire you to desire for even greater levels in your fitness.

Increased Pleasure and Excitement

Mixing various styles of strength training and cardio adds to the general excitement of your workout sessions since this offers you much more variety of exercises to carry out. Thus, this gives you plenty of exercising options and challenges you can attempt to accomplish.

Additionally, weight training acts as a very good stimulus because it aids you to succeed quicker when you incorporate it together with your cardio exercises. This is because cardiovascular workouts used alone might take some time for the results to begin reflecting. Having said that, with the combined weight lifting the effect simply increases and you start experiencing results a lot quicker.

Higher Self-Esteem

When you improve in your strength training and cardio exercises, you’ll begin feeling in an amazing way. This has a way of boosting your self-esteem. The weight training may help to considerably boost your confidence and perceived strength with time. The sensation of becoming stronger is also highly uplifting.

Strategies To Change Your Life and Become Healthier

Change is difficult, and no matter how much you hate to admit it, you enjoy the comfort those old habits give you; you love how they don’t require any efforts or additional energy. But later the guilt comes in. You start feeling ashamed of the bad decisions you made. You lose hope and maybe you even try to convince yourself that it is too late for you and that you are simply not meant for the lifestyle you want. Old habits are hard to kill.

How to get over that? It all starts in your head. Rewiring your brain to shift the focus from hating the negative patterns to developing new healthy ones is the ultimate way to drastic change. To have a healthy lifestyle, you must first develop the right mindset for it.

Fortunately, we gathered for you today some strategies that are guaranteed to teach you exactly how to master your mindset and make a change that lasts forever.

  1. Slow, but steady. Start small, REALLY small. Just. Get. Started. The effect of taking baby steps will compound and make you take bigger ones. Be disciplined and stay determined. Do not wait for motivation to knock at your door. Do it anyways, even on the days you don’t feel like it. And what is one of the best ways to get moving? That’s by following The 5 Second Rule: « If you have an impulse to act on a goal, you must physically move within 5 seconds or your brain will kill the idea (… ) Because when you physically move, your brain starts to build new habits (… ) You are in the act of building new habits and erasing existing ones. » This rule, stated by the author and motivational speaker Mel Robbins, is a form of metacognition that allows you overcome the tricks your brain plays to distract you, by turning on your prefrontal cortex. The neuroscientist and researcher at Yale University Amy Arnsten explains that the 5-4-3-2-1-Go! countdown activates that brain area responsible of planning and decision-making. It matters also that you set goals for yourself on the long term. These goals will help you create sustainable habits. The motivation will come along when the changes become more and more noticeable.
  2. Understand How Habits Work. Habits are formed through a very simple, yet very strong series of actions Pulitzer prize-winning journalist Charles Duhigg calls: The Loop. In his book The Power Of Habit, he says: « First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. Then there is the routine, which can be physical or mental or emotional. Finally, there is a reward, which helps your brain figure out if this particular loop is Worth remembering for the future. Over time, this loop becomes more and more automatic. The cue and reward become intertwined until a powerful sense of anticipation and craving emerges. » This means that if you want to change your habits, you have to follow the same rules that made them. First, start by identifying the negative habits you have. Identify the trigger behind them, the behavior that follows and the reward you feel. Then, try to implement a healthy behavior to which you accord the same trigger and reward. Remind yourself more often of the reward and repeat this loop until the old habit is erased and the healthy one becomes ingrained in your routine. And last, be patient. Keep in mind that forming a new habit takes 66 days on average according to a study from University College (London, 2000).
  3. Track Your Progress, No Matter How Small. Keep an eye on the progress you are making. Use a calendar and mark the days you follow the healthy habits, this trick will not only inform you on the days you are making a progress, it will also motivate you not the break the chain. But in case you miss a day where you don’t perform the healthy habit, do not quit. Missing one day will have no effect on your long term results.
  4. Enjoy The Process. We all know that change is hard, but by rewarding yourself and celebrating each small victory, you will find yourself more likely to stick with the healthy behavior. Acknowledge your achievements and find happiness in the healthy lifestyle you are now living, for it is the ultimate way to make it last forever. And remember, it is never too late to live the life you want!

Power Up With Plyometric Training

These explosive activities are collectively called “Plyometrics”. Put simply, plyometrics works to train the muscles to produce the greatest force in the shortest time. “Plyometrics is used by athletes to develop muscular power, rapid-force production and dynamic agility in fast-paced movements,” says William Kraemer, professor of kinesiology at the University of Connecticut. “Almost all sports these days incorporate some type of plyometric training in their regime, as it enhances total body power in movements like jumping and throwing, hitting and starting.”

The great thing about plyometric training is that an athlete can tailor a programme to enhance his or her own particular sport. For instance, if you play basketball, you’ll want to focus on vertical jumping and throwing skills. If you’re a football enthusiast, you might want to be more lower body intensive. Even recreational bodybuilders can benefit from adding a few plyometrics into the mix. “Plyometrics gets at certain fast-twitch muscle fibres you won’t hit with other lifting exercises,” says Kraemer. “It also helps increase your power output by improving the rate of force production, a benefit you won’t get unless you’re doing Olympic-style lifting.”

So why not regress and play with plyometrics? It offers complete conditioning, improved power, increased muscular development, and is all but guaranteed to propel your physique to new heights.

  • UPPER BODY
    Begin with lightest medicine ball available – usually 2-4 pounds – and progress slowly to a heavier ball. If you do not have a training partner, use a solid wall or floor at which to throw the ball.
  • SIDE THROW
    Stand sideways to your partner with your knees slightly bent and your feet shoulder width apart. Hold the medicine ball with both hands at waist level directly in front of your body, and twist using your torso, hips and shoulders as far away from your partner as possible. From this wound-up position, forcefully uncoil, swinging the ball around and throwing it to your partner. Complete all reps on one side before switching to the other.
  • BENCH PUSH PASS
    Lie face-up with your knees slightly bent, your feet flat on the floor and your lower back arching naturally. Have a partner stand behind you and hold a medicine ball over your upper chest. Catch the ball as your partner drops it, absorbing its weight by bending through your elbows and wrists and lowering it slightly toward your chest. Push the ball back up immediately, throwing it straight up into the air to be caught by your partner.
  • OVERHEAD THROW
    Stand facing your partner with your knees slightly bent and your feet spread shoulder width apart. Hold the medicine ball with your arms fully extended and your elbows slightly bent, and raise it above and slightly behind your head. Avoid arching your back and hyperextending your shoulders. From this position, contract through your abs, lats, triceps and shoulders and throw the ball forcefully toward your partner.
  • CLAPPING PUSH-UPS
    Begin in the push-up position with your hands about shoulder width apart, your abs tight and your back flat. Lower your body to a point a few inches above the ground, then explode up and off the ground, clapping your hands in the air below your chest before catching yourself on landing with your hands in their original position. Immediately go into the next push-up and repeat, keeping the contact time with the ground to a minimum for optimal training effects.

Info of Kettlebell Tempo Training

Before we dive too deep into an explanation of how to set the most effective tempo for strength gains, it’s important to get an understanding of how tempo is measured in these cases. There are various tempos, so it’s important to know what the numbers really mean. In the case of 1010, the first number defines the amount of time spent in the eccentric phase, or the “relaxing” phase of the exercise. The 0 indicates the amount of time spent pausing after the relaxation phase. The third digit signifies the length of time spent in the concentric phase, or the phase in which the muscle being exercised is flexed. The final digit signifies the amount of time spent pausing after the concentric phase. To help visualize this, in a pushup, the eccentric phase is bending your arms and lowering yourself toward the ground, and the concentric phase is pushing yourself back up. So, at a 1010 tempo, one second is spent going down, then one second is spent going up, with no pauses before or after either of these motions. For a 4010 tempo, 4 seconds are spent bending the arms and going down toward the ground, and one is spent pushing up. For exercises that demand explosiveness and fast flexing, the tempo may include an “X” instead of a number. This is commonly seen in the Olympics where X0X0 tempo lifts are commonly performed; explosive eccentric and concentric phases, with no pauses before or after either. For hypertrophy exercises and attempts at mass gain, the most effective and commonly used tempo is 40X0.

When taking tempo into consideration, changes can be made to the amount of time your muscles are spending under tension. Time Under Tension, or TUT, is a measure of how long a muscle, or group of muscles, is under the weight of the load. When it comes to strength training and maximizing muscle mass, more TUT is necessary. For strength training with kettlebells, 40-70 seconds of TUT is the optimal time period, anything shorter than this would result in lesser hypertrophic gains. Basic math can be done to see the difference in Time Under Tension between tempo and non-tempo training. Taking a look at the real-world variance in the different tempos that are used is a good way to paint a picture for why it’s so important to include tempo training into your kettlebell workouts for strength gains. For a typical 1010 kettlebell overhead press for example, a single rep will take approximately one second to push and one second to relax, making the total length of the rep 2 seconds. Over the course of about 12 reps per set, this equates to 24 seconds of TUT. However, if you are adhering to tempo training, the length of a single rep will change. If switching to a 40X0 tempo kettlebell press, the flex will be immediate and there will be no pause at the apex before dropping the weight back down and relaxing for 4 seconds. When the kettlebell returns to the resting position, there is no pause and it is immediately lifted for the next rep. The total time for this rep is about 5 seconds, with a total of 60 seconds of TUT for a set of 12 reps. When taking tempo into account, the same weight, reps and sets can be used to achieve better strength training results. This is why tempo training is so important for real mass and strength gains. If you’re only taking into account reps and sets and disregarding the time taken to complete each of these, you will be missing out on making large strength and mass gains in your kettlebell workout.

When your goals are to increase strength and mass, many people often increase the weight of the kettlebell that they are using and make adjustments to sets and reps to maximize muscle gains. Although this is an effective way to increase strength, it’s important to note that tempo can also be altered to get the most out of each rep. Although it may take more concentration, tempo training is one of the most effective ways to successfully reach your strength training goals with kettlebells.

Stay Properly Hydrated for Optimal Gains

Simply put, 60-70% of your body is nothing but WATER – and this includes muscles, tendons, digestive system, everything.

You are constantly losing water through dehydration, sweating (especially if you train hard) and other bodily functions – and you need to make sure you replace the water lost on a regular basis, else your body just won’t function at an optimal level, regardless of how well you treat it otherwise.

Lack of water can affect you in many different ways. When it comes to training, a dehydrated person will never be able to achieve the same results as he would with proper hydration.

Symptoms of dehydration include sluggishness, not being able to recover well enough from your workouts, persistent headaches and much more. The exact symptoms will vary from individual to individual, but the root cause remains the same.

Despite the barrage of sports drinks, “post workout” recovery drinks etc out there, pure water is still and by far is the very best choice to stay well hydrated.

I recommend (as most medical experts do) drinking AT LEAST 8 glasses of pure water a day. This is simple enough to do, but you’d be surprised at how many people don’t do it. And if your training hard, or are otherwise exposed to hot, humid (or other taxing) conditions, then you may need more – maybe 10 glasses of water a day as a minimum.

Other than water, green tea is something I highly recommend. When I was in China, this was an essential part of my “diet” – I NEVER started a workout without drinking green tea before.

In fact, there were many days I did not get a decent meal throughout the workday (wasn’t that easily accomplished apparently in the factory I worked at); and was tired and cranky when I got home – NOT the ideal way to start a tough workout immediately afterwards.

But, a glass or two of green tea later, and I was raring to go – and got great results as well. Green tea has numerous health benefits which I will talk about in a later post, but for now, let’s just say it’s an instant and immensely healthy “pick me up” – so if your not drinking some green tea during YOUR daily routine, start doing so now.

Other forms of herbal tea are also great – jasmine tea, white tea, oolong, and black tea – but my personal favorite remains green tea.

Just make sure your getting high quality green tea, preferably from China or someplace where the culture mandates drinking it on a regular basis. And always use tea leaves, as opposed to tea bags – tea bags contain crushed tea, which is bad for you.

And avoid colas, coffee, sodas, and any “soft drinks” with sugar in them. These are not good for you, dehydrate you, and have no positive benefits whatsoever – so if you must have then, have them in moderation, and make sure to drink enough water to compensate for the dehydration these will incur.

Advantages of Walking

  • Research shows that taking a regular walk can actually modify your nervous system that you will experience a decrease in anger and aggression.
  • It exposes you to the sunlight which can help decrease the Seasonal Affective Disorder (SAD).
  • It can also make you socially active as you can take a walk with particular anybody like your friend, relatives, family member and neighbor. This helps boost your mood and reduce your stress levels.
  • It can also be beneficial for the people who are suffering from insomnia. Taking a morning walk outdoors will help you tune with your natural circadian rhythms which can help you fall asleep faster and sleep more soundly.
  • The moderate low-impact of walking can help reduce the symptom and lessen the pain for the person with medical conditions like arthritis and fibromyalgia.
  • It can also help in strengthening your bones and can help reduce the risk of osteoporosis.
  • For the people who suffer from joint issues walking can be beneficial.
  • As we start to age walking many be important to reduce the risk of dementia and other brain disorders.
  • It might be wired but walking backward can help you to improve your cognition which helps one to think faster while on their feet.
  • Walking regularly can also help boost the part of the brain that is involved in verbal and learning memory.
  • Regular walks help establish a routine which you are more likely to continue with your other activities.
  • Adding music to your walking experience can be a great way to de-stress besides helping you to get into a rhythm to walk faster.