Health and Fitness

Get Your Heart Pumping With This Fat Burning Workout

If you want to see fast results, the best fat burning program you can do is high intensity interval training. This involves half the time of regular cardio fitness but twice the effort! It is short bursts of high intensity cardio fitness with intervals of strengthening workouts The best thing about interval training is that it is a full body workout which will give you maximum fat burning effect.

This simple workout will convert your body from fat to skinny in no time! Be warned this is not for the faint hearted - it is hard work.

Each workout goes for 2 mins with intervals of 1 min.

Repeat set 3 times

Put some music on and amp yourself up. Remember if you aren't going to put in 100% you may as well not bother with the workout. Put on a jumper and some loose pants if you have trouble working up a sweat - the more you sweat the better the workout!

What you need: Skipping Rope, a Step (to do step ups)

WARM UP - get the blood pumping with a light 3-5 min jog or skipping.

STRETCH - stretch the legs, arms, abs and back

1. Fast skipping for 2 mins no break

- Straight into sit ups for 30 seconds. Have 30sec break here Repeat set x3

Have 1 min break to catch your breath

2. Step ups for 2 mins - no break

- Straight into sit ups for 30 seconds. Have 30 secs break here

Repeat x 3

Have 1 min break

3. Air Punches (or boxing bag if you have) 2mins no break - Straight into sit-ups for 30 seconds Have 30 secs break here

Repeat set x 3

Take 2 min break - remember to breathe and drink water

4. This is where it gets hard -

Start at doing 10x push ups 10x jumping jacks 10x squats

Then do 9x push ups 9x jumping jacks 9x squats

8x push ups 8x jumping jacks 8x squats

...and so on

Continue this sequence counting down until you get down to zero.

Once complete, do some more stretches and you should be pretty tired!

This is an example of an intense cardio interval training will look like.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
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JmHealth run a website dedicated to providing quality information on all aspects of health, diet and exercise for women. Only expert and researched advice is advocated so you can achieve your goals and see real results. Free recipes, workouts and diets available You can check out our blog http://healthandexerciseforwomen.com

For all the time, energy and effort people are putting into their workouts, a lot of people aren't getting the results they should. Maybe it could be the intensity of their workout, more specifically the intensity of your aerobic workout. Too often people perform their aerobic workout at too high of an intensity, which triggers their body to burn lean muscle instead of stored body fat.

As we have learned about stress and diet and how various hormones trigger our body to burn or store fat. We need to ask the same question when we workout. Does your workout trigger your body to burn fats, carbohydrates or lean muscle, which is the last thing we want to be burning. Remember, the key to losing weight and keeping it off is burning calories from stored body fat. The stair-stepper, treadmill, exercise bike or whatever you trained on may say you burned 300 calories, but it doesn't tell you if you burned those calories from the breakdown of carbohydrates, fats or worse lean muscle.

Let's start with some basics about aerobic and anaerobic exercise and their differences.

Common aerobic exercise is walking, jogging, cycling, swimming, aerobic dance, etc. Anaerobic exercise is weight training, sprinting, downhill skiing, speed skating.

When you exercise your body will breakdown calories to produce energy, if you're trying to lose weight and burn-off body fat it is important that your workouts trigger the breakdown of fats for energy.

Aerobic exercise

* With oxygen

* Burns calories from fats

* Low to moderate intensity

* Long duration

* Reduces stress on the body

Anaerobic Exercise

* Without oxygen

* Burns carbohydrates and proteins (lean muscle)

* High intensity

* Short duration

* Increases stress on the body

The reason most people aren't getting the results from their workouts is because they are doing their aerobic exercise at too high an intensity (they walk, jog, etc...too fast). This triggers anaerobic metabolism. Please understand, just because you did aerobic exercise doesn't mean your triggered aerobic metabolism.

Aerobic metabolism is when your body breaks down calories from fats for energy. Remember, aerobic means with oxygen, if there is no oxygen available because you are walking, jogging, swimming etc to fast your body will be forced to burn calories from proteins (lean muscle) and carbohydrates not fats. This is because there is No oxygen available and your body is forced to produce energy by burning carbs and lean muscle. So if you are doing aerobic exercise and your breathing heavy or out of breath - that's a good sign you are triggering anaerobic metabolism, which is OK if that is what you are looking to do. Unfortunately most people are attempting to trigger aerobic metabolism.

So the next question is, how high of an intensity can you train at and still breakdown calories from fats and not carbohydrates? What we're talking about now is your 'aerobic capacity' or fat burning zone. Using a heart rate monitor is so important when you do your aerobic training, because it will monitor the intensity of your workout. The thing to remember is that everyone's 'aerobic threshold' is different. You can't based it solely on age. You have to look at level of conditioning, body weight, etc.

Two people jogging at the same speed may think they are both triggering aerobic metabolism. But if one is a few pounds heavier, or older or less conditioned...one of them may be aerobic - and burning fats. The other may be triggering anaerobic metabolism and burning lean muscle.

The biggest problem is that most people think they can do aerobic exercise at 80-85% of their maximum heart rate. Only well conditioned marathoners and tri-athletes can train at that intensity level and still be burning fats. Everyone else should train around 70% of their maximum heart rate or below to ensure their metabolism is burning fats.

FYI...anaerobic, strength training should be done at high intensity!

To learn more about exercise, diet and stress and how it triggers your hormones to burn or store fat, I invite you to read a few of my articles on my website.

Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.

Dr Len Lopez is a nutrition and fitness expert and creator of the Work Horse Fitness Trainer. To learn more about health and fitness or test your metabolism and stress levels on my website.

Walking to lose weight is one of the easiest ways for you to get started on a weight-loss program so that you can boost and improve your metabolism with every step that you take.

If you are just starting out, walking has the most benefits because it's not hard on your joints and you can go it your own pace. You can start with a slow walk and increase your speed as your stamina increases until you are able to go at a brisk pace. Be sure to buy a good pair of shoes so that you have the proper support needed to avoid any ankle injuries or problems with your arches.

It's also easy to start because you can just do 10 min. at a time and then increase your level to get up to at least 30 min. which will elevate your heart rate and help you break a sweat. You can also break up the 30 min. into 10 min. increments so that you can ease into completing 30 min. a day. As you start walking, your heart will get stronger and your stamina level will increase as well as burning off calories so that you can begin to lose some weight.

If you want to burn up 300 to 400 calories, you will have to walk at a fast pace for an hour depending on your height and weight. As you begin a new health plan that includes walking to lose weight, you also want to watch what you eat so that you can reduce the calories that you take in and the calories that you burn on your walk will then give you the opportunity to shed those unwanted pounds.

Another great benefit that you receive from walking at a fast pace is that you take in more oxygen than you would normally and this increases your ability to burn fat. As you walk, you want to take some deep breaths but you do not want to get winded. An easy way to gauge if you're breathing correctly is if you are able to talk while you are walking. If you can, then you are taking in enough oxygen. If you are winded then you need to ease up until your stamina improves with time.

As you decrease the amount of bad food you eat, while replacing it with healthy food and adding in the exercise you perform each day, you will start to feel the benefits of your efforts and your metabolism speed will increase which will help you lose weight and feel great. Just remember to do this on a consistent basis so that you will reap the greatest rewards in the shortest amount of time.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
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Getting the right information on how to lose weight safely is the key and that's why I've gone out there and taken 3 of the best weight loss products from among all the others and reviewed them for you as thoroughly as possible.

Click here to read these reviews and watch our review videos. You will see how each of these products has a different approach that is proven to work and then you can decide which style best suits what you're looking for.

Soy protein is emerging as one of the great alternative protein sources for human consumption.
Health experts are all excited about how soy protein can change the face of nutrition.
What?s all the rage? Here are some great reasons to get with soy protein.
Soy Protein is Plant ProteinSoy beans contain complete protein and have one of the best protein digestibilities among all protein sources.
Soy beans also contain little or no fat and have virtually no cholesterol.
Lactose intolerant ones will be pleased to know that soy beans contain no lactose.
Being a plant protein, soy is free from steroids and antibiotics animal protein contains.
It is also free from the parasites that contaminate some of these products.
They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.
Vegetarians love this bean as it provides a comparable ? if not better ? source of protein as compared to its animal counterpart.
It provides a protein that is better and easier to digest and is comparable to most protein supplements.
Soy Beans are Very VersatileSoy beans are very versatile.
Various cuisines, especially Asian ones recognize the value of the humble soy bean.
A variety of naturally yummy delicacies are all soy based: tofu, soy pudding, Soya milk, and meat substitutes ? not to mention condiments such as soy sauce, and hoi sin sauce.
To counter the problem of world hunger, the growing of soybeans has been suggested.
Not only are soybeans easy to grow and harvest, they will grow pretty much anywhere and produces much in a little time.
There have been farmers reported to have replaced their entire crop line with soy bean plants.
These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.
The Great SubstituteSoy is low in fat and can be used to substitute most protein sources.
When cooking, you may use soy substitutes instead of flour for a low fat alternative.
This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.
Bodybuilders are considering how this can make their jobs a lot easier.
Without the fat and with all the protein goodness ? easily digestible at that ? bodybuilding has just received a great blessing of a food.
Although these bodybuilders are currently debating how soy can be a help to bodybuilders, it doesn?t take away anything from what soy can contribute to the overall health of a person.
It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them.
The best use of this food can be attributed to how it perfectly fits into anyone?s low-fat, high-protein diet.
Soy products can be incorporated into shakes and drinks.
And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.
Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol.
Saponins help support a healthy immune system.
It also combines with cholesterol to avoid increased absorption of cholesterol in the body.
Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.
Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body.
They prevent many of the signs of aging and have been known to help prevent cancer.
This alone makes soy a miracle protein source in its own right.
Isoflavones, along with vitamins A,C, and E are among the front liners in the fight against such disease ? they also counter the effects of pollution, and stress.
How Much is Too MuchUnlike other protein sources, it is pretty safe to consume a wide amount of soy products.
While allergies to soy products exist, cases are few and far between.
When changing to a soy diet, however, it would be best to consult your physician or your nutritionist.
Ask specifically if the soy interferes with any prescription drugs you are taking.
Soy can be great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources.
It would be advisable for one to explore how it can improve one?s diet.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!

If you are thinking about starting a fat loss cardio training, then keep that line of thought because you are on the right track. Cardio training is the most effective workout for burning the highest amounts of calories and losing weight within a reasonable time frame.

As a result, here are a few tips that can help you along your novice path toward achieving great cardio fat loss results.

Start now and don't deviate

Over thinking your cardio training can be a big hurdle to your success. As a result, you need to make up your mind on any training program as fast as you can and take action now. Running can be your best option if you are still confused and can't get the ignition you need.

Cardio for beginners

In the early stage of training, you should take it gradually on yourself and build the intensity up incrementally. Don't feel the need to rush through your first session; otherwise you will suffer from premature fatigue and disappointment. Instead be patient with yourself and have faith in the universal law of cause and effect. And after a while, you will acquire sufficient cardiovascular for increasing your training intensity without much worry..

Build a cardio habit

Instead of exercising whenever you feel the yearning to, think about making your cardio workout a natural part of your daily activities. This can be achieved through cultivating a cardio ritual that's performed on a specific time and on a daily basis. After a while, may be 3 weeks or more, this ritual will ingrain itself gradually into your life and develop into an acquired behavior.

Increase the intensity

After time and practice, your body will be more ready to take on more challenge and be stretched a little bit more. Hence here you need to make your training more challenging by increasing the intensity and the duration of your workout sessions.

Here you may need to learn some of the technical jargon such as the cardio burning zone. Knowledge is power and learning about the best strategies can help you tremendously along your journey towards weight loss success

Fat vs. cardio burning zone

To reach the fat burning zone, your heart rate needs to be between 60 - 70% it maximum rate. In this zone, you will be mostly using fat as the main source of energy for the workout. Hence, you need to sustain the workout in this zone for the longest time possible. This method can be boring and time-consuming.

On the other hand, cardio burning zone is more intense and challenging, thus you will be burning more calories and building muscles mass. But it's not the best option for beginners, since it may lead to early fatigue and injury.

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If you wear a size 14 and you blow a bundle on designer size 8 dresses as motivation, you will probably end up feeling guilty, frustrated, and angry if you are not slinking around in it a month later.
In reality, you will do much better setting smaller, achievable targets for yourself.
If you must try the new-clothes strategy, go down a size at a time, and do not buy anything you have to take out a second mortgage to pay for.
Because, if you continue to remorse on losing weight fast, you will end up incorporating fad diets or those that offer quick weight loss.
For most people who are not aware of this fact, there are no such things as quick weight loss diets and there is no nippy weight loss for people who want to be slimmer than what their body can provide.
The problem with most people is that they tend to opt for nippy fixes wherein fact these things are not effective at all.
What Does Not WorkToday, there are plenty of weight-loss strategies that are guaranteed to backfire.
This is because these nippy fixes instilled on certain diet plans are, in reality, not efficient because it does not employ the right principle and the right attitude in losing weight.
These quick weight loss diet plans are known as fad diets because that is exactly what they are, just a fad.
In time, when fashion is over and popularity wanes down, people will realize that the diet they have depended on is not reliable at all.
To know more about these fad diets that are selling like hotcakes in the market today, here is a list of some telltale signs that would tell you not to try it even once.
Here they are:1.
Skipping mealsDoes your diet plan require you to skip meals? If it does, then, it is a fad diet.
Abstain from food completely is not a healthy habit.
It may even cause some serious complications or problems especially for people who are sick with diabetes.
Skipping meals will only cause a hypoglycemia, or the condition wherein your blood sugar is really low, and will probably only be effective in making you eat twice as much at the next meal.
2.
Dieting without exercise, or vice versaExercise is crucial to the human body.
It is important in the proper blood circulation and other activities of the human body system.
Therefore, diet plans that do not require you to exercise are nuisances.
People are born to move.
But then again, exercise alone is not sufficient.
Hence, it would be better if diet and exercise will go hand-in-hand.
3.
Continuous dawdlingThere is no better time to start losing weight.
If you want to really lose those excess fats, you have to lose weight now.
Delaying tactics will not get you anywhere and will only make the problem worse.
So, if your diet plan suggests a certain timeframe for you start losing weight, chances are, you are following the trend of fad diets.
Boiled down, it is best to rely more on the way you feel than the tale of the tape.
This means that if the weighing scale tells you that you are losing weight even if it is slower than you would like, but you are feeling energetic and positive about your weight-loss efforts, then, you are just doing fine.
As mentioned and is worth mentioning all over again, weight loss is not a quick process.

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Having been a trainer for several years and gone through a number of high level corrective exercise courses I have come to realise that it is wrong to teach correct technique. This may sound like a strange thing to say but I will explain my reasons.

Every single client I have started with and assessed has some biomechanical imbalance. That is, quite simply, that our bodies do not move exactly how they should. Poor posture, tight muscles, misaligned hips, the list goes on, so how do we know if we are doing an exercise correctly? Well it's very simple, when you are training a muscle group, ask yourself, is that muscle group working the hardest when you are doing the exercise and are the support muscles secondary in the movement.

For example if you are doing a sit up (crunch) is your core engaged and do you feel your tummy muscles working? Or are your neck, shoulders and lower back doing more of the work. Depending on the individuals fitness and muscle imbalances will depend on their ability and position to perform this exercise. So many trainers simple put each client in the same position, that is the optimal position, and expect them to complete the exercise. In my experience each client is different and therefore each client's needs to be in a slightly different position to hit the same muscle.

The same goes for a bench press. It's a very simple exercise in practice but very different in reality. The chest can be difficult to activate when attempting a bar bell bench press. Arms, back, shoulders can all be used in this exercise leaving the chest the last muscle to activate. In some cases I have had to put my clients in some quite unusual positions in order to get them to 'feel' their chest activating and then move into correct alignment gradually. As a result I get much better results and eventually get my clients moving in the right way.

When you are doing and exercise concentrate on activating the muscles that you intend to work and play around with your positioning until you find what works for you. If you are doing a chest press, your shoulders are taking strain and you are in what would traditionally be the correct position, it's not the correct position for you so change it until you find what works, and work towards correct technique.

My conclusion is this. Feel your muscles working, get into a position that works for you, be aware of how you body is moving on that day, correct technique is individual.

Medicine Ball Training

The medicine ball has long been recognised as an excellent training tool because of its versatility, cost effectiveness and ease of transportation. Thanks to technological advances in design, the old leather medicine ball has now been replaced with a rubber ball, which is designed to bounce and in some instances even float.

Medicine ball training is appropriate to all levels of age and ability. A unique multi-purpose training tool, it offers exercises for individual's partners and groups both on land and in the water. Its rebound qualities enable exercises to be performed against a solid concrete wall; on a tennis, squash, basketball or netball court, or outdoors on an oval or park. With hundreds of exercises, agility drills, strength and power tests, games and skills to choose from, it makes training fun and will keep athletes highly motivated and coming back for more.

<
Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!

By: Tim Hayez

Article Directory: http://www.articledashboard.com

For more information on Personal Trainer North London visit us at www.timhayesfitness.com/ or call Tel: 0845 459 4800/Mob: 07872 994 691. We will be pleased to help you. We pride ourselves on our passion, professionalism and excellence. personal training in london

Those extra pounds have been bothering you for quite some time now, however, you cannot motivate yourself to do something about it. Whenever you hear the word workout, you only see the difficulty, sweat, late results and the muscle soreness that comes after. If this sounds like you, then you surely did not hear of that amazing combination of aerobic and fitness moves called Zumba. Zumba is that spark of hope that you have been waiting for all this time, because it can help you get the results you want in less than two weeks. Moreover, Zumba can bring the fun into your workout routine and what can be more exciting than dancing.

Most people see dancing as a way of entertainment and do not notice that while they are dancing they are using all their muscles and doing a complete physical exercise routine. This is exactly what is happening while you are practicing Zumba. From the pretentious Latin dances to international dance styles, Zumba will simply capture you in its dance rhythms and you will not even notice when the class is over.

Zumba can be practiced anywhere and it does not even cost much. Unlike other sports where you need special equipment for practicing it, with Zumba all you need is your dance shoes and some comfortable clothes. For example, if you are not a very social person, you can purchase a DVD and follow the instruction you find there. The moves are not hard to learn and you do not really need a coach to guide you with the Zumba moves, therefore you can do it anytime you want to.

Besides, working out and getting toned, a Zumba DVD can teach you a thing or two about the steps for Latin dances, like salsa, merengue or cha-cha. Purchasing such a DVD is much cheaper than following Latin dances courses, where you will learn each dance at a time. Overall, the DVD will provide you with all you need for a rewarding and entertaining workout no matter what level of fitness you are on.

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Zumba is the new way to get fit check out out website to view Zumba Dance.

The b12 vitamin is just one of the essential b vitamins that are needed to maintain a healthy body and mind.
Cobalamin is the alternative name for the 12b vitamin.
The body needs the b12 vitamin for a number of different processes including converting the fats, carbohydrates and proteins from all food that is consumed into energy.
One of the most important processes that the b12 is essential for is to create healthy red blood cells.
The prevention of heart disease relies on the production of healthy blood cells and therefore the b12 vitamin is vital.
The b12 vitamin is also vital for keeping the immune system functioning at its maximum efficiency.
Not only this, but the b12 vitamin also works to form the protective covering of all the nerve cells in the body.
The production of red blood cells is not the only type of cells that the b12 vitamin is essential for.
In fact, all of the cells in the body require the b12 vitamin, including white blood cells and nerve cells.
The white blood cells are an important part of the immune system and without the b2 vitamin the effectiveness of the immunity of the body to germs and viruses is heavily reduced.
The nerve cells need the b12 vitamin to create the fatty layer that will protect them from damage.
The brain cells are particularly open to disease and damage if there is not enough b12 vitamin present to form this protective layer.
Even though the b12 vitamin is involved in so many essential processes the actual recommended daily amount that a body needs is quite small.
The fact is that the majority of people consume much more of the b12 vitamin than their body actually requires.
The only issue is that the body cannot absorb the b12 vitamin very easily and has to create its own aid to the process.
The intrinsic factor that the body produces helps the body to absorb the b12 vitamin that it needs from food but this still amounts to only half of the total b12 vitamin available.
A deficiency in the b12 is extremely rare in most people and is made even less likely because the body can recycle the b12 vitamin that it already has absorbed.
A few groups of people may develop anaemia due to a lack of b12 vitamin in their diet.
Young children often have a problem getting enough of the b12 vitamin because they may be extremely fussy eaters and it is important to encourage them to eat as wide a variety of foods as possible.
This is not only the case with the b12 vitamin but is true for all essential vitamins and minerals.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
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Training your mind is an essential part of any cardio training program, in fact, it is the key for achieving long-term success and achieving your weight loss goals. Her are 5 mind tricks for better mind training and cardio workout:

1 - Build a ritual

Human beings are creatures of habits; we tend to repeat the same physical and mental patterns on a daily basis and what allows us to do so are the rituals we practiced over time. Therefore, if you make exercising into a ritual, you will also make it a part of your daily life and you won't have to think much in order to do it-it will happen automatically. You can do this by committing a specific time and place for the workout no matter what, for at least 4 weeks.

2 - Use positive anchors

Anchoring is associating an outside stimulus to an external experience or emotional state. Through associative conditioning, you can teach your brain to correlate an external trigger for an emotional state that's most appropriate for running.

I never go out running without my hat, and as soon as I put it on, my body reacts immediately and knows that is time for working out. Of course, this happens with practice and time, but it's worth the effort.

3 - Reward yourself:

After a tough workout, the best thing you can do is to reward yourself and appreciate the progress you made. For example you can immerse yourself in a hot bath while listening to your favorite music or reading a fiction book. This type of pleasant activity will make working out more enticing, attractive and enjoyable.

4 - Focus on the desired results

Energy goes where attention goes; this why you need to be careful about where you aim your attention laser beam. When exercising, you should keep your mind focused on the outcomes you want to achieve; this helps your motivation and will also put your mind off fatigue and pain.

Without focus, you will be under the mercy of peaks and valleys of the training session.

5 - Train your subconscious

The subconscious mind is the one in control; we like to believe that our conscious minds have the control, but we actually don't; the conscious is just for the ride. Therefore, it is crucial to train the subconscious mind as well the physical body.

The best way to do so is by seeing yourself ALREADY achieving realistic results; the subconscious does not know the difference between reality and fantasy, as a result he treats the visuals as commands, thus increasing your chances of success exponentially.

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Pay Close Attention To This:

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From David Dack - Running Author And Enthusiast

The B6 vitamin, also known as pyridoxine, is one of the most versatile of the B vitamins and yet the body only requires a relatively small amount.
The B6 vitamin works closely with all the other B vitamins, especially niacin, folic acid, and Cobalamin and contributes to numerous functions in the body.
Amino acids are converted by the B6 vitamin into proteins and it is also required for transforming stored sugar within the body into essential energy.
Basically, the B6 vitamin is essential for converting the proteins that are consumed into proteins that the body needs and also for converting the carbohydrates from the form that they are stored in the body to a form that can be used for extra energy.
The body requires a number of different proteins and it is the B6 vitamin that ensures that the correct forms are available.
For example, the B6 vitamin will create haemoglobin for carrying oxygen in the blood cells, hormones for regulating blood pressure, neurotransmitters and various enzymes.
The recommended daily allowance for the B6 vitamin is only around 2.
0mg but this seemingly insignificant amount is used extremely efficiently within the body to produce over sixty different enzymes.
The best sources of the B6 vitamin are high-protein foods such as eggs, fish, poultry, and meat and it is also added to breakfast cereals and bread to ensure that everyone is able to consume their recommended daily allowance, even if they do not eat meat products.
An additional amount of the b6 vitamin may be beneficial for the heart and immune system.
B6 vitamin supplements are sometimes required by asthmatics and diabetics.
However, it is important to be aware that large doses of the B6 vitamin can be toxic.
As the B6 vitamin is found in many common foods the majority of people receive sufficient amounts of the vitamin from their normal diet.
There are some groups that may need to take a B6 vitamin supplement to ensure that they obtain the recommended daily allowance.
For example, pregnant or breastfeeding women will need a slightly higher amount of the B6 vitamin to allow for the amount of the vitamin that is being absorbed by the baby although it is possible to obtain the extra B6 vitamin from an increased consumption of high-protein foods.
Strict vegetarians or vegans, however, and children who do not eat animal products may need a B6 vitamin supplement as vegetables and fruits are poor sources of the B6 vitamin.

Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.

Other than physical appearance weight affects a person in many ways.
This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities.
There are a lot of positive changes once a person experience weight loss.
It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.
The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen.
This will be done after a full physical examination, which leads to the determination of proper weight loss technique.
And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.
Here are fast tips that can change an over-weight's life:First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements.
Begin by learning a diet food plan that can easily be accustomed with.
Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.
Second: Set realistic approaches.
The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds.
With discipline and proper mind set, a dieter will never be discouraged and lose focus.
Third: Listen as the body speaks.
Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans.
Try substituting one program for another to compensate the body's reaction.
Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can.
If walking is all that can be done, then walk for this is proven the best exercise.
Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.
Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion.
A single serving of whole grain bread moves fat through the digestive system faster.
Grains turn into blood sugar that spikes the body's insulin level.
Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.
Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat.
Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried.
It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.
Sixth: Takes lots of fluid.
Drinking at least six to eight glasses of water a day keeps the body refreshed.
Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.
All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success.
Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.

There are some problems that many face when it comes to using elliptical trainers. Find out what these issues are and what you can do about them.

Ellipticals are one of the more popular training devices out there for cardio. People buy them and use them every day because it's very low impact on your joints and easy to use compared to other types of cardio machines. With all the many options, you can get a wide variety of workouts from this machine. Many people have issues with their elliptical trainers over time. Find out what you can do to avoid the common elliptical issues that many face.

Many of these machines tend to fall apart on you. Over time the bolts will start to come loose. Some people have become injured as they are in mid stride when the pedal falls off or the handles come completely loose. Tighten everything up every month or so to make sure that you are going to be safe. Check online reviews to see if others are noticing your model falling apart. If so, tighten more often.

Some people have issues with their bodies being very sore after using the machine. This is something that you will get used to when you are a bit better in shape. You still need to make sure that you are doing a warm up, a cool down, and stretching at some point in time as well.

Other people have an issue with their feet going numb. This is very common on an elliptical. To stop this from happening you need to do a few things. First of all, you can lose weight. As you are lighter you put less pressure on your feet. You can take a break from the machine. Sometimes just a minute break will help the feeling come back to your feet. Pick up your feet on each stride as you feel your feet going numb helps too

Watch out so that you don't injure others around you. Be sure that you use it where someone behind you can't be hit. If at home, point the elliptical towards the wall in a place that you will notice pets or children coming up to you so you can stop and protect them from being hit by the machine.

Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.

Read reviews on storage ideas such as a portable clothes rack and clothing display racks for your home.

Exactly what is the best Zumba music list? In this article, we will discuss some of the exciting music that's used in this Latin dance workout.

Now you may think it's funny that a guy would be writing about a Latin dance workout right? Well if it wasn't for my girlfriend, I wouldn't have known about it at all. You see she has always been involved in ballroom dancing so the transition for her from ballroom to Beto Perez's style of workout and dancing was easy and natural. Not so easy for me.

Having said that for a while now she has been trying to drag me out of the house to go dancing. Of course, like most guys I have two left feet. Or at least I feel that way. So one day she tricked me. She said that we're going to go to the gym and take this new cardio workout.

Well little did I know that it was a dance workout until I heard some of the songs that they were using on the Zumba music list. And all of a sudden my two left feet were gone and my hips and feet began to move.

Some of the best music for this aerobic class is of course many of the favorite Latin beats such as salsa, merengue, bachata and most recently it even includes hip-hop and other pop music.

Basically any music that gets your body, booty, and feet moving works well.

Here's a list of some of the most popular songs and artists used on many of the top instructors Zumba music list:

* Adam Lambert - "If I Had You"

* Madonna - "Revolver"

* Flo Rida - "Can't Handle Me"

* Lady Gaga - "Telephone, Just Dance, Paparazzi, Poker Face"

* Pitt Bull - "Maldito Alcohol"

* Shakira - " Loca, Waca Waca"

* Zumba - "Party Nation CD"

There are many others songs that are popular however; these are the favorites of many of the students and instructors.

If you workout at home or you take a class you may want to print out this Zumba music list and try them out.

Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.

If you would like to find out more about Zumba music, for example Lady Gaga Zumba music then visit our website at:

==> Dance-Workouts.com

Deciding on the best training program for maximum fat loss can be a challenge to anyone who want's to lose weight but don't know where to start. Fortunately the right training programs are well known and have been proven to do the job effectively. In my opinion, the best training regiment for fat loss is cardio training. And the best cardio workout is running.

Therefore, if you are running or doing any other cardio training then you are on the right path. And to get the most out of your training, here are 2 strategies to help you obtain your desired outcome:

Make cardio a habit

Human beings are creatures of habit no doubt about it. We tend to repeat almost the same physical and mental patterns from day-to-day without giving it much thought. Daily activities such as brushing our teeth or taking out the garbage became second nature due to this power of repetition and consistency.

As a result, the same process can happen to your cardio training. If you can make it into a habit, then you will be able to do it on a daily basis without pushing too hard and driving yourself crazy. Just be patient with yourself and in no-time, your cardio workout will grow to be second nature.

The best way to do that is to commit your training schedule to a specific time. Then you should make sure that you will be working out no matter what the circumstances. For most people the best time to schedule the workout is in the early morning, at this time the likelihood of interruptions is very implausible.

High interval intensity training

Also known as HIIT, this type of cardio has been scientifically proven to be most effective at weight loss. Usually this training consists of segments of high intense cardio such as running, interspersed with low intense or recovery boots to allow for rest and rejuvenation. With this type of training you push yourself to the limit then you slow it down so your body can catch up with the intense training.

HIIT does not only burn fat while you are training, it burns calories long after you stopped working out. This type of training boosts your metabolism rate through the roof, thus your body will be burning calories at a higher rate for the next 24 hours depending on the intensity and length of your intervals. Sound too good to be true but it is.

Of course, if you are a beginner, then you need to take it slow and build the intensity up gradually. Don't feel the need to rush through your training, otherwise you will get hurt or injured early on.

I used the above 2 strategies and I got amazing results, and if you want to learn more, then, go to my website and download my FREE report.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!

New Free and Exclusive Report:

Go to http://runnersblueprint.com/weightlossrunning.html and grab your F-R-E-E copy of my Special Report: "Weight Loss By Running". This is a limited offer so hurry up!

Inside this FREE REPORT you will learn exactly what to do to Lose 19 Pounds or more in less than 3 months. So join the hundreds we have already helped and visit us now!

From David Dack - Running Author and Enthusiast

The race to fitness is on and a lot of people are getting into the band wagon.
Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and heatlthy.
As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over.
Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.
One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body.
There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though.
These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow.
So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.
Atkins' New Diet Revolution by Dr.
Atkins.
This weight loss program encourages high protein diet and a trim down on the carbs.
One can feast on vegetables and meat but should fast on bread and pasta.
One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter.
However, after the diet, one may find himself lacking on fiber and calcium yet high in fat.
Intake of grains and fruits are also limited.
Carbohydrate Addict's Diet by Drs.
Heller.
This diet plan advocates low carbohyrate eating.
Approves on eating meats, vegetables and fruits, dairy and grain products.
however, warns against taking in too much carb.
"Reward" meal can be too high on fats and saturated fats.
Choose to Lose by Dr.
Goor.
Restrains fat intake.
One is given a "fat" budget and he is given the liberty on how to spend it.
It does not pressure the individual to watch his carbohydrate intake.
Eating meat and poultry as well as low-fat dairy and seafoods is okay.
A go signal is also given on eating vegetables, fruits, cereals, bread and pasta.
This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats.
Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.
The DASH Diet.
Advocates moderate amounts of fat and protein intake and high on carbs.
Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy.
Some dieters think it advocates too much eating to procure significant weight loss.
Eat More, Weigh Less by Dr.
Ornish.
Primarily vegetarian fare and strictly low-fat.
Gives the go signal on the "glow" foods but warns to watch it on non-fat dairy and egg whites.
This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.
Eat Right for Your Type.
Interesting because it is based on the person's blood type.
recommends plenty of mest for people with the blood type O.
Diet plans for some blood types are nutritionally imbalanced and too low in calories.
And for the record, there is even no proof that blood type affects dietary needs.
The Pritkin Principle.
Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full.
Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay.
Although limits protein sources to lean meat, pseafood and poultry.
Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.
Volumetrics.
For low-density calorie eating.
Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers.
This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.
The Zone.
Moderately low on the carbs yet moderately high on the proteins.
Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains.
It is also healthy but lacking in grains and calcium.
Weight Watchers.
High carbohydrates, moderate on fats and proteins.
A very healthy diet plan and very flexible too.
it allows the dieter to plan his own meal rather than give him a set to follow.

Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.

Proper mental training is essential for both elite and beginner runners alike. Sadly enough, many fitness enthusiasts fail to address the mental aspect of their training and thus, they fell short and don't reach their full potential.

As a result, here are 2 mental training strategies you can use to boost your mind power for better running performance immediately.

Pre-run mental preparation

Mind clutter and confusion can hinder your running success drastically. In fact being uncertain and perplexed about your next workout is the recipe for disaster. Therefore, you should make sure to avoid falling into such traps by preparing properly your mind before you head out the door.

Mental preparation takes place even before you take your first steps. So next time you plan a running workout, make sure to have your running gears ready the night before, you don't want to run around and look furiously for your running shoes instead of actually starting the workout.

Visualizing the running track and the type of run that's on schedule can be also implemented into your mental preparation phase.

Use positive self talk

The way we talk to ourselves determines radically how we look and feel about ourselves. Hence if you have been feeling down and demotivated, you may need to take an objective look at your inner dialogue and decide whether you are saying to yourself the right words or not.

And it's not just about the words, it's about how you are saying them. Some words can be harsh and cruel; however the tonality of the voice can make them ten fold worse. Be more gentle to yourself and learn to use more uplifting and smooth self talk.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!

New Free and Exclusive Report:

Go to http://runnersblueprint.com/weightlossrunning.html and grab your F-R-E-E copy of my Special Report: "Weight Loss By Running". This is a limited offer so hurry up!

Inside this FREE REPORT you will learn exactly what to do to Lose belly fat in less than 3 months. So join the hundreds we have already helped and visit us now!

From David Dack - Running Author and Enthusiast

Recent studies have shown that more people are getting overweight every year.
This happens not only to adults but even to kids who have just started in school.
There are many factors that have contributed to this such as the rise in the number of fast foods joints that contain a lot of saturated fat in the meals, the use of refined sugar in sodas and other processed foods, eating food with less fiber, genetics, overeating and as people age slow metabolism.
Since losing weight takes time and most people can?t wait to get rid of it, these people have decided to take the fastest way out which is through the use of weight loss tablets.
In the 1950?s until the late 90?s, doctors prescribed drugs for weight loss.
The drug works by increasing the serotonin levels in the brain that makes the brain believe that the stomach is already full and thus, increases the person?s metabolic rate.
It was only after scientists discovered that these drugs had side effects and were related to cause heart valve disease that these were taken off the shelves.
Later on, modifications have been made and new drugs were developed and prescribed by doctors and many of which are still waiting for FDA approval.
The idea that a simple drug can change everything without the need to change ones diet or sacrificing anything is very tempting since people have seen friends and family members use it and have shown tremendous improvement.
This has made a lot of people spend millions of dollars every year to also experience this miracle and has given drug companies a lot of money making the drug and selling it.
Diet pills can be purchased either over-the-counter or prescribed by a doctor.
Even with the advances in medical technology, these drugs still pose a health risk to the public.
Problems in patients can be unpleasant such as diarrhea and vomiting, harmful such as tightness in the chest and in the urinary tract and fatal such as a heart attack or a stroke.
An overdose in using weight loss tablets can cause tremors, confusion, hallucinations, shallow breathing, renal failure, heart attack and convulsions.
The side effects vary depending on the lifestyle and health of the person and can be minimized as long as one consults the doctor and follows the prescribed dosage when using it.
Should one decide to stop using the drugs, studies have shown that a person will experience withdrawal symptoms and side effects.
These include noticeable mood swings, hyper-activity, and pain in the stomach, insomnia and nightmares, severe irritability, extreme fatigue, depression, nausea, vomiting and trembling.
A lot of clinical tests will show that the taking this weight loss tablets really work.
But this can only work if it is done with a low calorie diet and an exercise plan.
A person can jog every morning or sign up and workout in a gym.
Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.
The best exercise plan should have cardiovascular and weight training exercises.
This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.
It is up to the person already to stick to the program to see that it works.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!

Finally, it is necessary for seniors to do some sort of balance exercises. This is an area of exercise that is often overlooked, yet very important. Slip and fall accidents are the number one category of injury for the elderly. The reason is because as we age we also lose our sense of balance and become more vulnerable to falling. By doing balance exercises this will help prevent fall accidents.





Yoga Like I mentioned before, stretching is vital for injury prevention in all stages of life. Yoga is an excellent tool for increasing flexibility. Core strength quickly develops when doing a yoga routine. Yoga is also great for improving your mood, easing symptoms of arthritis, and decreases stress along with many more benefits. The combination of motion and breathing exercises helps give a demanding physical and mental workout.



Flexibility exercises for golf is a critical component to performing a repeatable, powerful, and mechanically sound golf swing...that produces the x-factor of a 90 degree shoulder turn, with only 45 degrees of hip turn. Senior golfers are the prime target to benefit the most from flexibility exercises for golf.



Getting at least 30 minutes of physical activity (the kind that makes you breathe harder) will increase your endurance. Thistype of exercise will help boost your energy. If you are just beginning to exercise, start with 10 minutes of physical activitya day and increase the amount every week.



Talking from experience, the results are rarely predictable: some clients become a little stronger, more flexible and gain confidence in their balance, others receive psychological benefits such as feeling happier, more inclined to interact and having an appetite. Of course there are those who won't get either type of benefit and also those who will get both. Whatever the outcome, it's important not to give up - for each person, every day is different and their next attempt may well surprise you - and them!



For example Mary Margaret, a 67-year-old lady who has suffered from knee injury, hip injury due to a gunshot, had two broken shoulders and a broken elbow, tells of how exercise has helped her. She hasn't been able to run in 20 years and now she runs with her husband and her dog using the GlideCycle. After the second session on the GlideCycle she noticed she it was much easier for her to get up and out of chairs.



Exercise is a key ingredient in a healthy lifestyle - whether you are 20 or 70. Physical activity can improve strength, balance and brain function as well as prevent disease. Along with building a strong cardiovascular system, the benefits of exercise are significant at any age, and can be especially important to maintain senior health. Studies have shown that regular exercise for seniors is vital to senior health and to the prevention and treatment of many medical conditions including Alzheimer's disease and Osteoporosis.



As a senior when you exercise it is important you start every session off the right way. Stretching is very important. The best way to start a routine is to begin with about 5 minutes of a cardio exercise to get your body warmed up. Next, go through a series of stretching exercises. After this you will be ready to begin your fitness workout.

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Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!

By: Baron Austin

Article Directory: http://www.articledashboard.com

Read about men's magazine. Also read about hostile work environment and hair loss treatment for men.

There are a number of ways that you can find discount vitamins.
The most common is to wait until your favourite vitamin store has a sale but this can be a rather difficult way to get a discount vitamin.
The problem is mainly due to the discount time.
Most discount vitamin offers only have a limited amount of stock available and it is a case of first-come, first-served.
The other issue with trying to get these discount vitamin offers is that they are strictly time limited and again, you may miss out unless you find out about the sale in advance.
A large number of stores produce coupons that offer discount vitamin purchases.
These coupons are often distributed in newspapers and magazines ? the Sunday newspapers are so full of coupons that it may be time-consuming looking for the discount vitamin offers but it is worth the effort.
You may find that some of these coupons do not give an instant discount vitamin purchase but you can claim the appropriate money back through a rebate system.
Beware that some of these rebated discount vitamin offers require you to purchase additional equipment or accessories to qualify for them.
One extremely good source for discount vitamin offers is to actually look for bulk purchases.
This is an extremely underestimated resource as many people do not actually understand what a bulk purchase discount vitamin really is.
In all honesty you are likely to get a better discount vitamin offer if you opt for a bulk purchase from your local outlet.
This is because the bulk purchases offer the best discount vitamin prices possible.
This is especially the case for vitamins that you may want to take on an ongoing basis.
Vitamin C, for example, is a great choice to buy in bulk and obtain a discount vitamin price.
It is extremely important, however, to ensure that the bulk discount vitamin purchases do not include vitamins that may have an expiration date that could be exceeded before they are all consumed.
Do not be tempted to purchase bulk amounts of vitamins simply to obtain a discount vitamin price unless you are sure that you can consume all of the vitamins within the expiration dates given.
One of the major mistakes that people make when looking for a discount vitamin is to overlook the expiration date.
There may not be any danger if the discount vitamins are a few days past their sell by date but it is not worth the risk just to save a few pennies.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!

You've been running for a while, and still enjoy it, but maybe it's getting just a little bit boring? What you need it a goal to work towards, like a half-marathon.

The half-marathon is a long enough race that it's important to go into it properly prepared. Without proper conditioning, your race experience may be a painful one, and that pain may last for days after the race. Consider, for the moment, that during a two-hour half-marathon, you are going to be taking over 40,000 steps. That's over 20,000 times that you're going to be lifting your right leg, driving it forward, and taking the next stride. It's a lot to ask from unconditioned hip flexors. Shoulders, core, and, of course, heart and lungs, all need to be trained for the upcoming event.

Training components

tempo runs - medium-distance, sustained-pace run. These workouts "improve your lactate threshold pace."

speed work

• short intervals - run 400m, then cool down by walking 2 minutes; repeat. Intervals "improve our anaerobic capacity", as well as promoting muscle development, and building speed.


• hills - find a hill, roughly 5% grade, and mark out a 400m length on the hill; starting at the bottom, run up at a pace you can barely maintain from bottom to top, then cool down by jogging slowly to the bottom; repeat. Hill training "improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness."


• Yasso 800 - run 800m, then cool down by jogging for the same number of minutes; repeat. Yasso 800s have the same benefits as shorter intervals, as well as improving the ability to buffer lactic acid.

relaxed run - medium-distance, relaxed-pace run. These are 'recovery' runs - they provide additional aerobic conditioning, and keep the muscles loose, without causing fatigue.

distance run - long distance, relaxed-place run. This is where you build your endurance.

Format each week

Monday - rest day

Tuesday - Tempo training

Wednesday - Rest day

Thursday - Speed work

Friday - Relaxed run

Saturday - Rest day

Sunday - Distance run

Training Schedule

Note: the speeds provided correspond to a 2 hour half-marathon finish. If you plan to finish faster, or slower, adjust your speed accordingly.

Week 1 - This is a 'getting started' week. 3km easy run on Tuesday, 5km easy run on Friday, 7km easy run on Sunday.

Weeks 2-7 -

Tempo runs - 3km, increase by 0.5km each week @ 5:30/km pace

Speed work - short intervals 400m in 2minutes, 2 minute recovery jog; repeat 4 times on week 2, 6 times on week 3, and so on up to 14 times on week 7.

Relaxed runs - 5km @ 6:30 - 7:00 /km pace

Distance runs - 7km, increase by 1km each week @ 7:30/km pace

Weeks 8-13

Tempo runs - 5km, increase by 0.5km each week @ 5:30/km pace

Speed work - hill repeats 400m in 2minutes, jog slowly back down; repeat 2 times on week 8, 4 times on week 9, and so on up to 12 times on week 13.

Relaxed runs - 5km @ 6:30 - 7:00 /km pace

Distance runs - 10km, increase by 2km each week @ 7:30/km

Weeks 14-19

Tempo runs - 7km, 8km, 9km, 10km, 10km @ 5:30/km

Speed work - Yasso 800s; 800 m in 3:40, recovery jog 3:40; repeat 5 times on week 14, 6 times on week 15, and so on up to 10 times on week 19.

Relaxed runs - 5km @ 6:30 - 7:00 /km

Distance runs - 12km, increase by 2km each week @ 7:30/km pace

Week 20 (Race week)

Monday - rest day

Tuesday - 3km @7:00/km

Wednesday - rest day

Thursday - 5km @ 7:00/km

Friday - rest day

Saturday or Sunday - RACE!!!

[quotes from RunnersWorld.com]

Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.

To read more about nutrition, fitness, and other wellness-related topics, visit my website Naturally Radiant.

Controlling your weight and avoiding weight gain as you get older are important ways to prevent a host of weight-related health problems.
Indeed, if you are more than 20 pounds over your ideal weight, you are at greater risk for a rogues? gallery of potentially deadly conditions, including diabetes, high blood pressure, coronary heart disease, endometrial cancer, obstructive sleep apnea, and breast cancer.
What?s more, most people who are overweight tend to avoid exercise, and that avoidance just adds to the toll paid for extra pounds.
If you have a sedentary lifestyle and are overweight, you are at a higher risk of cardiovascular disease and other health problems.
And, if you already have a medical condition such as high cholesterol, being overweight puts you at higher risk for complications.
The good news is that even modest amounts of weight loss can improve your health significantly.
Loss of 10% of body weight can reduce blood pressure, high cholesterol, triglyceride, and high blood sugar levels.
Today, there are many procedures that can contribute and help people loss weight effectively.
One of the known procedure in losing weight is through hypnosis.
However, many misconceptions have come up with regards to the application of hypnosis in losing eight.
And because it does not involve drugs or any kinds of medications and surgery, many people tend to think that losing weight through hypnosis seems to be one of the safest weight loss program.
To know more about hypnosis and its effects on losing weight, here is a list of some facts that will give you an insight about what it can do to your body weight.
1.
Hypnosis can be an imminently risky if not done properly and not utilize by people who are highly trained with the real concept of hypnosis.
Even if many people tend to think that hypnosis will not pose imminent danger to their health, still, it is important to know that the person who will do the procedure is skilled enough and that he or she knows what factors to consider before doing the procedures.
2.
Hypnosis alone cannot eliminate excess fat from the body and, therefore, make somebody lose weight.
Most health experts contend that hypnosis should only be a part of a whole assimilated process.
It should never be used as the sole weight loss procedure.
Moreover, one session of hypnosis will only have very minimal results on an individual?s weight.
When losing weight, hypnosis matched with psychotherapy will be more effective than hypnosis alone.
This is because hypnosis is only a state of deeply relaxing the mind, in which one can still be in control of his or her own body.
3.
Hypnosis is one way of getting into the subliminal state of a person.
When a person is on the ?hypnotic stage,? the body is more responsive to suggestibility because of its intensified state of concentration.
However, this does not necessarily mean that through hypnosis, one can already ?reprogram? the mind of an individual.
In reality, hypnosis can only run the range from trouble-free relaxation condition to proper initiation managed by a professional hypnotists.
Hence, it should not be considered paranormal and magical in its upshots.
Boiled down, people should be more aware that hypnosis is not a sole effective process in losing weight.
It is more of a facilitator of various treatment techniques.
Therefore, it should be combined with other weight loss management program to be effective in making people lose excess weight.
In this manner, people will be able to lose more weight with a more relaxed and refreshed state of mind.
As they say, a healthy mind is a healthy body.

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Today, try to go for a power walk. What is it? It's a form of walking that uses your upper body as well as your legs, and it means you are using a lot more calories and getting a far better workout in terms of cardiovascular fitness and mus-cular toning. It's a lot of fun, especially if you can get together with a few friends to keep you company.

1. Start off with five minutes of normal walking. Stop for a moment and stretch out your muscles.

2. Set off again and gather pace. Try to get into a steady rhythm of strides, and bring in your breathing so that you breathe in to four strides and out to six. As you get more puffed you might want to reduce this to in for two counts and out for four. See how you go.

3. Now add arm movements, something like these:

- Sixteen bicep curls (elbow bends). Go 'up-down', one to each strike of the foot.

- Pectoral presses. With elbows at shoulder height, bring hands and elbows to touch and then out again. One movement to each foot stride. Do sixteen.

- Chest presses. Start with hands at shoulder level, reach for the sky and bring down again. Do sixteen.

- Lateral raises. Start with arms hanging down. Raise elbows to the side and lower. Do sixteen.

Drop your arms and keep walking for a minute to rest. Start again, and do the complete sequence of movements, sixteen bicep curls, sixteen pectoral presses, sixteen chest presses and sixteen lateral raises. It is quite tiring, but very good for you, and you're getting slimmer and fitter all the time. Keep resting and repeating, and keep up your walk for at least twenty minutes.

You will find power walking most exhilarating, and I do urge you to try it out today. If it's raining or otherwise inclement, you can always find and indoor track or even go to the mall in the early mornings and power walk there.

Always remember, don't worry about how silly you might look or what people might think of you while doing your exercise. It's what you look like when you're dressed up and going out that counts, and you're going to look so great after all this exercise that you'll forget all about appearing silly.

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Written by, Barbara Johnson. If you enjoyed this topic you may want to consider a career in healthcare as a nurse, for more information you can visit my website which covers CNA Training and passing your CNA certification nursing exam.

If you want to improve your running speed and over all athletic performance, then read on and discover the 15 tips that will help you develop the explosiveness you will need to run faster and further with less injury.

1- Always warm-up before the workout. The human body is more efficient when it is well prepared for the activity ahead.

2- Develop proper running form. This enhances your running economy and decreases the risk of injury.

3- Don't over stride. Overstriding won't make you a faster running, it will just increase the risk of injury.

4- Develop good eating habit. Your diet must be nutritious and well balanced-you can specifically increase your protein and carbohydrate intake. Just don't consume more than you need.

5- Get rid of the extra pounds. Even 3 pounds of excess weight can take its toll on your running speed. It takes more energy to move around a heavier body.

6- Add hill training to your running program. This type of boosts your muscles explosiveness and strengthens your cardiovascular capability.

7- Add weight training to your running program. Lifting weights stringent your muscles, and gets you to run faster.

8- Increase your weekly mileage. The more you increase your cardiovascular capability, the faster and further you run.

9- Enroll in a yoga class or stretch on a regular basis. Stretching enhances muscles flexibly; therefore they will have a wider range of motion to go through without getting injured.

10- Practice running drills. Every running coach has a set of useful drills. Just do a quick research on YouTube and you will get tremendous value.

11- Do plyometrics training. this type of training is an excellent cardio workout, it will develop the lung and cardiovascular explosiveness you need to run faster.

12- Add interval training to you running program. Sprinting is the best way to enhance your running speed without much thought.

13- Do a tempo running workout. This type of training enhances your body's capability to deal with lactic acid and fatigue.

14- Try running on uneven or rugged running surface. This is not for the beginner, so be careful. Harsh surface running develops your physical-mental agility and focus.

15- Set challenging running goals. Be always working on enhancing your records and comparing different runs.

16- Keep a running journal. This will help you to keep track of any progress you made.

17- Take sufficient recovery, your body needs time to heal itself from the intense workout. Otherwise you will get hurt and it's not worth it.

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Having your very own aerobics equipment and doing your exercises applies to many people especially to those who has certain medical condition and you can do your exercises in your own schedule. In the past and as it is now, aerobics exercises are a great way to shed those pounds, increase your energy levels improve metabolism, also, they are immensely popular and effective.

Certain medical conditions prevent some people to do outdoor exercises such as jogging, cycling, trekking, including physical injuries, sun sensitivity, or patients affected with muscle spasms. There is an alternative for you with aerobics and fitness equipment became a popular substitution for outdoor sports and at the same time, keeping them active and healthy while indoors.

If you prefer biking, you can purchase a stationary bike: they are comfortable, and have many settings to mimic certain road conditions. It is a great way to lose weight minus the jerky movement of an actual biking.

The elliptical trainer remains the most popular aerobics equipment if you want a more robust, low impact exercise. The trainer forces your whole body to move therefore, all your muscles are at work.

Having health equipment is a fun and healthy way to get in shape, you need to do these exercises up to three times a day, and you need to keep a regular regimen. Choose equipment has ergonomic features to prevent injuries of prolonged use.

Aerobics equipment like the rowing machines and cycling can help ease knee and lower back problems. Actual rowing and cycling could only worsen or add up to the injury, so having any of these equipment is a better alternative.

To become healthier and fit, always stick to your aerobics exercises schedule. You may purchase a used or new aerobics equipment but remember to have a positive mindset to stick to your regimen and always consult a doctor before doing any exercises.

Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.

Get in shape and improve your health with step aerobics equipment by looking for a fitness equipment stores near you.

If you have been watching your weight go up and you are worried about the rising pounds, you may be wondering whether weight loss surgery really works.
Is it possible to prevent future weight gain by putting yourself on a well-known weight loss surgical operation?Today, weight loss surgeries are gradually gaining recognition when it comes to losing weight.
Many health experts contend that people who are excessively overweight or has slower metabolism would normally require some surgical operations.
Surgery at PresentThe greatest progress in the care of the surgical patient has taken place since the beginning of the present century.
An increasing knowledge of disease and disorder as a result of research has permitted the development of many diagnostic aids.
Some of these depend upon roentgenograms, laboratory procedures such as chemical, bacteriologic, and pathologic determinations, as well as monitoring devices and computer aids.
Hence, the result is that the diagnosis of disease and disorder is made with more exactness and certainty than was possible from the simple clinical examinations of previous days.
That is why people who wish to undergo weight loss surgery should no longer be afraid of the procedure because high clinical standards are now being implemented in every surgical operation.
The Concept of Weight Loss SurgeryHealth experts contend that weight loss surgery is a ?major surgery.
? One of the most common reasons why people would like to lose weight is to enhance their physical attributes.
However, it should not be the underlying motivation that they should undergo the process of weight loss surgery.
What people do not know is that weight loss surgery is especially generated to help obese people live longer, healthier, and better.
That is why it is important for an individual to meticulously analyze his or her situation, do some research about the process, and analyze if weight loss surgery is the ultimate choice for his or her physiological condition.
Moreover, it is important to gather further information about weight loss surgery by consulting an experienced and knowledgeable bariatric surgeon or even just an expert family physician who knows the ins and outs of weight loss surgery.
In addition, the patient should also consult the other health experts such as the psychiatrist and dietician with regards to some psychological advices on long-term goals after the operation.
Generally, patients who have undergone weight loss surgery are said to be successful if they were able to lose 50% or more of their extra body weight and will be able to maintain that condition for the next five years or so.
However, the results of the operation may still vary depending on the clinical information of the patient and the skills of the bariatric surgeon.
Normally, the patient will be able to lose at least 30% to a maximum of 50% during the first six months after surgery; and within the year after the operation, the patient has the potential of losing weight up to a maximum of 77%.
Best of all, people who were able to loss weight through surgical operations can actually maintain a continuous weight loss of up to 50% to 60% in the next 10 to 14 years after surgery.
Factors to ConsiderAs with the other weight loss management programs, there are many factors to consider before the patient should decide to undergo weight loss surgery.
Consequently, the actual weight that will be lost is reliant on the weight before surgery, surgical procedure, patient?s age, capability to exercise, total health condition of the patient, dogged determination to maintain the necessary follow-up nurture, and the enthusiasm to succeed with the help of their family, friends, and their colleagues.
If you have just put on a few extra pounds and want to avoid gaining more, these weight loss surgeries for better health may seem convincing.
But, in addition to being convinced, you may also have to take some action to ensure that your weight does not creep upward.
Therefore, it can be concluded that losing weight is not just a question of deciding to be strong-willed and determined or upbeat and positive.
Lifestyle changes are where it is at for long-term success with your weight especially after weight loss surgery.

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Lets talk about how interval training works and how this cardio workout routine is better of fat loss. Well, I guess it is more like it is better to set up for fat loss. I will explain what I mean in a minute.

This topic can get really heavy and scientific, but I'll try to keep the jargon limited and not turn into a mad scientist on you!

First we should talk about what high intensity interval training is:
We are talking about a type of circuit training routine that consists of very high intensity work interspersed with moderate level exercise in regular training intervals. For example, a set of as many jumping jacks you can perform for about sixty seconds and then a light jog for twenty seconds repeated over and over for 15-20 minutes would be a type of interval training. There are many exercises that work great; think 7th grade gym class. Jogging & sprinting, squat jump thrusts (burpees) and lungs, vertical jumps and push-ups, the list goes on and on limited only by your own mind.

Why should you do it?
It is a very fast way to get your heart rate up and burn some calories in a short mount of time for one reason. When you only have a couple minutes to do your workout, this type of exercise plan will set up the body to burn calories as you go about your day. For instance, if you do about 15 minutes of interval training before you get ready to go to work then you will be promoting your body to burn more calories all morning long.

Your muscles oxygen to do the work and get you moving around. High intensity interval training workouts use up all available oxygen and your body tries to get enough oxygen to fuel the muscles. Heart rate, increases to an accelerated rate to get oxygenated blood to your body parts. This is an anaerobic process called oxygen debt.

Oxygen is burned off when doing intervals at high intensity, breathing becomes more rapid in order to replenish the system. Doing work while in this anaerobic state helps to burn a greater amount of calories. This then results in helping to lose weight.

What about lactic acid?
This is where it is difficult to not become a mad scientist. Perhaps a simplified description of lactic acid is that it assists your body burn calories. That is probably over simplified but I don't want you to be a deer in headlights... or get bored!

The interesting thing is that the same process that causes oxygen debt can also generate lactic acid. Thus, when you workout in a way which causes great effort then the lactic acid will accumulate in the body of the muscle until your systems flush it. More fat calories are burned when the build up lactic acid is flushed out.

Weight loss from burning more calories.
Interval training causes a condition that burns more calories longer. As I said, more calories s are needed to get rid of the built up lactic acid, but another reason is because the process produces the human growth hormone (HGH). When HGH is abundnet in the body, it is more apt to grow muscle and also burn more calories.

In my workout routine, I do a few minutes of high intensity interval training prior to doing any weight lifting or cardio. HITT has been shown to improve cardio fitness and improve distance or pace statistics.

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If you want to learn more about how to do interval training, feel free to visit my website at http://gainmusclenotfat.com.