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6 WAYS TO BURN MORE FAT

No need to thumb through volumes of fat-burning research to get the physique you want. Inject these six tips into your current routine to get lean in a hurry.

burn-fat

You’ve put in the brutal, twice-a-day workout sessions, eaten enough chicken breast and steak to support a small farm, and lined up the correct supplements like a chemical engineer. Now you’re left with mounds of protein-infused muscle covering your body, a true physical fitness achievement. Yet like a supermodel draped in a heavy trench coat, the goods are hidden from sight by a layer of fat. How do you shed the blanket and allow onlookers to gaze in awe at your accomplishments? Here are six steps to take for your big reveal.

1. START YOUR ENGINE

The best way to win a race is to start you motor early. People have told you since you were a kid that breakfast is the most important meal of the day. What they probably didn’t tell you was that people eat about the same amount of food each day. By starting that process earlier, you’ll find that you’re not playing catch up later in the day or eating unhealthy foods in emergency hunger mode. Having breakfast will jump start your metabolism, allowing the muscles you’ve built to be nourished while initiating the fat burning process. Remember: the early bird gets the fat-busting worm.

2. GRAZE PHASE

Besides enjoying an early, substantial breakfast, the best way to burn fat is to set up an eating schedule of 5-8 small meals spread out a few hours apart throughout the day. This style of consumption, also referred to as “grazing,” provides a constant flow of nourishment to the muscles, keeping your metabolism surging throughout the day. Having “three squares a day,” such is the custom in most places, means more total calories at each sitting, making it tougher for your body to digest food for fuel and harder for your metabolism to catch up. Smaller meals, more often is definitely the way to go. Eating this way also decreases the risk of overeating.

3. MIX IT UP

To bridge the fat burning process from the kitchen to the gym, structure a workout that keeps the fire stoked. The best way to transform a normal, muscle-building routine into a super charged fat-burning workout is to mix typical resistance exercises with bodyweight movements. This added challenge brings out an increased cardiovascular experience, leading directly to fat loss and heightened endurance. After massive bench press reps throw in a set of push ups. Following a set of cable rows, add some pull-ups. Dips will follow triceps extensions, and walking lunges will insure the leg press did its duty.

burn-fat

4. GO HERBAL

In addition to following your usual lower-carb, high protein diet, it helps to add in green tea to push your fat-burning to a new level. Green tea, taken in capsule form or as a drink, continues to yield new and exciting benefits for physique-minded individuals and is one of the most research-affirmed supps you can have.

5. ZERO IN ON TARGET AREAS

Spot reduction, which until recently was considered a myth, can prove to be an effective aid for fat loss. By targeting your stubborn areas with some continuous, high-rep training and following that immediately with 30 minutes of cardio, you can mobilize more fat from the trained area. Not a believer? A study conducted at the University of Copenhagen (Denmark) had male subjects perform single-leg extensions for 30 minutes straight with light weight. They found that subcutaneous fat cells (those just under the skin) in both the exercising and resting thighs. The working leg had a significant increase in blood flow to and lipolysis from the subcutaneous fat cells. In other words, the fat cells surrounding the working muscle released more fat into the blood stream, meaning more fat is being used as fuel. The cardio that follows is to keep that fat from re-depositing itself on the premises!

6. CARDIO BURSTS

One great way to get the fat burning benefits of running while performing a standard weight training routine is to insert short, intense bouts of cardio throughout your workout. These “bursts,” placed every 15 minutes during an hour long routine, help rev your metabolism both during and after your workout. Think of it as extended-rest interval training. One way to do this would be to complete a 90-second sprint on a treadmill after every exercise in your normal 8-10 exercise routine. This is also one way to get your cardio in without spending an additional 20-30 minutes in the gym after your last rep.

15-MINUTE WORKOUT: RUN THE RACK

Short on time and have a rack of dumbbells? Well, get to work!

dumbbell-rack

Pick your four favorite biggest, baddest chest exercises and back exercises – two for the chest and two for the back (do not use pullups for this workout). Perform all the exercises back to back alternating between pushes and pulls.

For example: in one continuous set perform a dumbbell incline bench press, dumbbell bent-over row, dumbbell flat bench press, and single-arm dumbbell row. After doing one set of 8 to 10 reps at 60% of your max starting weight of the first two exercises of your set rest 60-90 seconds and then begin your first set of your first exercise with as much weight as you can do for 8 to 10 reps. Drop to the next size dumbbells in the rack and do as many as you can. Continue to do this method until you get to 50 (or so) total reps. Once the first exercise is completed perform the next three in the same manner until you have finished all four exercises.

WORKOUT TIPS

I used all dumbbell exercises thinking logistically simple for all of you guys at the big box Gyms but a seated row or lap pulldown will work just as well.

At a 2-0-1-0 tempo for approximately 200 reps total you should finish your workout in right around 15 minutes. It will be a DOMS inducing hypertrophy fest.

Don’t get too greedy at the beginning. Trust me. 50 reps is a long set. If anything, figure conservatively with the first weight of that work set.

THE 15 PAY OFF

Many of you probably have not tried drop sets. Even if you have, a drop set up to 50 reps still might be rare to you. Drop sets are great way to continue pumping that muscle while in a fatigued state and can create some great hypertrophy results. If you have more time perform two to three sets of this workout and see how your muscles feel 48 hours later. Don’t go to high with your initial work set. If the weight fell to like you still have plenty of reps ahead of you. When you feel your form start to fail drop the weight. Proper execution will create better results than you herking and jerking dumbbells around the weight room.

GAIN GREATER MASS WITH DROP SETS

Achieve greater muscle growth with this proven lifting approach.

Drop sets are a great way to increase muscle mass as they are a quick and easy way to increase blood flow into the muscles, get the heart pumping and most importantly of all fatiguing the muscles to ensure muscle hypertrophy.

dumbbell_rack

WHAT ARE DROP SETS?

Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the ‘multi-poundage system’ this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.

The reason why drop sets work is that in any given set you are only recruiting a certain amount of muscle fibres. By then stripping the weight down and going lighter you recruit different muscle fibres, which should help the muscles achieve growth that couldn’t be achieved by sticking with the same weight.

There are numerous variations of drop sets. Two of the more popular variations include:

RUNNING THE RACK

This technique is performed when using dumbbells. Once you reach failure with a certain dumbbell weight, pick up a lighter weight off the rack and perform as many reps as possible. Continue down the rack until failure.

Sample routine using Running the Rack: Alternating Dumbbell Curl

Set 1:  chose a weight you’d fail at 4-6 reps.

Set 2:  – reduce weight by 5lbs. 8-10 reps

Set 3:  – reduce weight by 5lbs. 10-12 reps

Set 4:  – reduce weight by 5lbs. 12-15 reps

Set 5:  – reduce weight by 5/10lbs. 15-20 reps

Rules: 1st set should be heaviest. No rest in between drops sets. “Walk down the rack” selecting weights.

PLATE STRIPPING

When using a barbell, plates are stripped from each side until you can no longer perform reps with the given weight. Ideally, you want to have a training partner who can strip the weights for you, so you can maintain your position.

Your training partner can quickly pull a plate off each side of the bar when you can no longer do reps with a given weight. He/she can continue to strip away plates, up to two or three times, until you reach a point very close to total muscular exhaustion.

Sample routine using Stripping: Flat Bench Press

Set 1:   chose a weight you’d fail at 4-6 reps.

Set 2:  – strip weight by 10lbs: 8-10 reps

Set 3:  – strip weight by 10lbs 10-12 reps

Set 4:  – strip weight by 10lbs 12-15 reps

Set 5:  – strip weight by 20lbs 15-20 reps

Rules: 1st set should be heaviest. No rest in between drops. Ensure training partner strips weights for you.

Banana Spice Loaf

Banana spice loaf

Ingredients

  1. 150g reduced-fat spread, plus extra, to grease
  2. 3/4 cup sugar
  3. 3 eggs, beaten
  4. 1 cup self-raising flour
  5. 1/2 teaspoon baking powder
  6. 1 cup mashed banana
  7. 1 teaspoon ground mixed spice

Instructions

Step 1 : Preheat oven to 180ºC. Lightly grease a loaf tin with spread.

Step 2 : Beat spread and sugar in a bowl until light and fluffy. Gradually add eggs then sifted flour and baking powder. Mix in banana and spice.

Step 3 : Pour into prepared loaf tin and bake for 45 minutes until top is golden brown or until a skewer comes out clean. Store in an airtight container for up to 2 days or freeze in slices.

Variations

Make it gluten-free: Use gluten-free varieties of flour and baking powder.

Serves: 10

Time to make: 55 mins (Hands-on time: 10, Cooking time: 45)

Nutrition info

Energy :  1000kJ
Calories :  239cal
Protein : 4g
Fat : 11g
Carbohydrates : 30g
Dietary Fibre : 1g
Sodium : 130mg
Calcium : 20mg
Iron : 0.5mg

New Ways to Lose Weight Fast

Tweak your lifestyle

It’s a familiar story: You pledge to honor a daily elliptical routine and count every last calorie. But soon, you’re eating cupcakes at the office and grabbing happy hour mojitos, thinking, Oops, diet over.
There is a better way: Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. “Doing this can lead to more weight loss than you ever imagined,” says Marissa Lippert, RD, author of The Cheater’s Diet.
In fact, we talked to readers who knocked off 10, 25, even 60 pounds with some easy tweaks. Borrow their slim-down secrets to transform your body the real-world way.

Get fit in five

“I try to fit in small bouts of exercise whenever possible, like doing jumping jacks or crunches during television commercials or dancing while washing dishes. This burns extra calories and keeps me from mindlessly munching in front of the TV. Now my clothes fit way better, and I’m more toned than ever.” —Megan Tiscareno, Hammond, IN

Quick-Workouts

Skip the salty aisle

junk-food

“I reached my goal weight after I stopped routinely buying snacks at the grocery store. If I wanted a bag of chips or a candy bar, I had to walk to the store to get it. That inconvenience usually made me ignore my cravings.” —Heather Del Baso, Worcester, MA

Have a 300-calorie breakfast

peanutbutter-toast-knife

“I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It keeps my hunger down so I snack less throughout the day. In a little over a year, I’ve shed 65 pounds.”—Bo Hale, Tulsa, OK

Kick the habit

broken-cigarette

“I quit smoking, and right away joined a gym and started working out with a personal trainer. There was no way I could exercise and feel healthy if I kept lighting up. I’ve already dropped 37 pounds in three months!” —Leila Fathi, Memphis, TN

8 BODYBUILDING TIPS THAT EVERY BEGINNER SHOULD KNOW!

bodybuilding, bodybuilding tips for beginner, fitness clubIf you’re a beginner just getting started on a bodybuilding plan, you’re likely feeling slightly intimidated. Starting a new activity of any type can seem a bit scary at times, and since there are so many different exercises to perform in a weight training program, this only adds to the intensity that you’re feeling.

Luckily for you, if you’re equipped with some basic knowledge, you’ll be in the perfect position to get going. The great news is that as a beginner you will experience results at an accelerated level and will notice differences in how you feel and look in as little as a few weeks.

Here are the main points to know.

1. Perfect Proper Form

First things first, it’s of utmost importance that you get proper form down pat when you’re just starting. Getting off on the wrong foot with form will just lead to incorrect habits that are hard to break down the road. If you’re uncertain about any exercises or need guidance on what proper form is for any exercise you are going to attempt to do, book a session with a personal trainer to show you.

This is the number one biggest thing you must get right. Incorrect form leads to injuries and lack of results.

2. Focus On Major Lifts First

Next, you’ll want to focus on major lifts first during the workout. Any exercise that works more than one muscle group needs to come ahead of those that work on a single group. The reason for this being that those exercises are going to take much more energy to complete, therefore you want to be feeling fresh.

These include the exercises of bench press, squat, dead-lift, shoulder press, and bent over row. If you’re using machines, they will likely be called leg press, chest press, seated shoulder press,horizontal row, and lateral pull-down.

3. Use A Rep Range Between Eight To Twelve

As far as rep ranges go, beginners would be best advised to perform somewhere between eight and twelve reps. Since you likely aren’t going to be using an extremely heavy load, this will enable you to work in a slightly higher rep range while still seeing significant strength and muscular size and definition improvements.

Once you get more used to the different weight lifting exercises, then you can bring the rep range lower if you want to really focus on bringing your strength level up.

4. Take At Least One Day Off Between All Workouts

Another smart tip for all beginners is to aim to take at least one day off between each workout you do. This is going to really help control the degree of soreness you experience as well as helping to prevent you from feeling too overwhelmed with numerous sessions each week.

A full body workout is typically the best choice for those who are new to weight lifting and it will allow you to hit all the body parts three times a week for optimal results.

5. Don’t Forget To Stretch

Stretching is something that many people, whether beginner or not, leave out from their workout. This is a big mistake however as the stretching is significantly going to decrease the amount of soreness you experience while increasing your range of motion so you’re able to benefit more from the lifts you do complete.

Try to perform ten minutes of stretching after each workout you do, focusing on all the major muscle groups. You can also perform stretching activities on your day off while watching television for instance to further help reduce the amount of soreness you experience.

6. Focus On Eating Before And After The Workout

What you eat before and after your workout is going to play a big role in how well you perform during that workout and how quickly you recover afterwards.

While as a beginner it’s unlikely that you’re going to really start meticulously planning your food intake, making an effort to make sure you’re eating foods containing both protein and carbohydrates before and after your workout will go a long way towards helping you get better nutrition.

7. Combine Weight Machine Exercises With A Few Free Weight Movements

Generally speaking, free weight exercises are superior to weight machine exercises, but for the beginner using weight machines is a nice way to ease into the process of weight lifting, while also helping ensure you are using proper form. To get the best of both worlds, consider combining some free weight exercises with machine exercises.

Most people can easily learn how to do free weight exercises such as bicep curls, tricep extensions, lateral raises, and so on, but using a leg press machine before jumping into squats, a chest press machine before attempting bench press, and so on can allow you to obtain a greater comfort level while having that machine guidance.

8. Do Your Cardio Training After Your Lifting

Lastly, another common misconception beginners have is that they should be doing their cardio before they proceed to their lifting. This is actually backwards; cardio should be done after your weight lifting or in another session altogether. This is because of the fact that you want the most energy for your lifting since it’s going to primarily depend upon muscle glycogen, while moderate cardio can utilize fat as fuel.

Doing your weight lifting first also ensures that you can put the most energy into the lifts, increasing the strength gains you realize.

CONCLUSION

So, keep these quick tips in mind. It’s always a good idea to book a session with a personal trainer to get set up on your first program until you have a better understanding of all the concepts involved with weight training. After that point, you can start playing around with your own program, implementing advanced training principles to help kick your results up a notch.

Reference : BeautynFitness

5-Minute Yoga Routine for Strong, Slim Arms

Strength through yoga

Yoga is one of the best ways to build upper-body strength. We  think we have to spend hours in the gym pumping iron to get sculpted arms. Not so! The truth is, yoga in general and this sequence in particular can do the job. The moves engage every part of the arm. Plus, supporting our own body weight is great strength training.

Hold each pose for 5 breaths, and complete the entire series 5 to 8 times. Do 3 to 5 of these workouts a week to tone up and gain muscle in just 14 days. We might never lift another free weight.

Yoga

Downward Dog

Kneel on all fours with hands directly under shoulders. Tuck toes under and exhale, lifting hips toward ceiling. Move shoulders away from ears, drawing front ribs in; push into hands and feet.

Side Plank

Exhale, rotating torso and stacking right foot on top of left. Press torso up (body in straight line) with abs tight. Raise right hand up, fingers toward ceiling; gaze up or forward. Inhale; return to plank. Repeat on other side.

Chaturanga

Exhale, keeping body in a straight line and bending elbows to 90 degrees while lowering toward floor. Contract abs; be careful not to round shoulders forward.

Upward Dog

Inhale, lowering hips toward floor. Untuck toes; push into hands, straightening arms, lifting chest and engaging abs. Hug shoulder blades together and down away from ears. Exhale, lifting hips to return to Downward Dog.

Reference : Yoga Routine for Strong, Slim Arms

Thai Barbecued Shrimp

These barbecued shrimp have the perfect amount of kick to them, and are great over rice or noodles, or just on their own!

Ingredients

  • 3 tablespoons fresh lemon juice
  • 1 tablespoon soy sauce
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1 tablespoon brown sugar
  • 2 teaspoons curry paste
  • 1 pound medium shrimp – peeled and deveined

grilled-shrimp

Steps

  1. In a resealable bag mix together the lemon juice, soy sauce, mustard, garlic, brown sugar and curry paste. Add shrimp place in refrigerator to marinate for 1 hour.
  2. Preheat grill for high heat. Thread the shrimp onto skewers. In a saucepan, boil the marinade for a few minutes. When the grill is hot, lightly oil the grate.
  3. Grill shrimp for 3 minutes per side, or until opaque. Baste occasionally with the marinade.

Nutritional Info

  • Calories: 73
  • Protein: 11.7g
  • Carbohydrates: 3.6g
  • Fat: 1.0g

Other Dietary Information

  • Cholesterol: 86mg
  • Dietary Fiber: 0.1g

Lemon Chicken Orzo Soup

A top comfort food that brings you a nice amount of Vitamin A!

Ingredients

  • 1 (4-pound) whole chicken
  • 2 carrots, peeled, cut in 1-inch pieces
  • 2 celery stalks, cut in 1-inch pieces
  • 1 medium onion, peeled and sliced
  • 6 garlic cloves, crushed
  • 4 sprigs fresh flat-leaf parsley
  • 2 teaspoons whole black peppercorns
  • 2 bay leaves
  • 6 cups water
  • 1 1/3 cups chopped carrot
  • 1 1/4 cups chopped onion
  • 1 cup chopped celery
  • 2 teaspoons salt
  • 8 ounces uncooked orzo (rice-shaped pasta)
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2 1/2 teaspoons grated lemon rind
  • 1/4 cup fresh lemon juice
  • Lemon wedges (optional)
  • Coarsely cracked black pepper (optional)

chicken-lemon-orzo-soup

Steps

  1. Remove and discard giblets and neck from chicken. Place chicken in a large Dutch oven. Add 2 chopped carrots, 2 chopped celery stalks, and next 5 ingredients (through bay leaves) to pan. Add 6 cups water; bring to a simmer. Reduce heat, and simmer 45 minutes.
  2. Remove chicken from pan; place chicken in a bowl. Chill 15 minutes. Discard skin; remove chicken from bones, discarding bones. Chop chicken into bite-sized pieces; cover and chill. Strain broth mixture through a sieve into a large bowl; discard solids. Cool broth mixture to room temperature. Cover and chill 8 to 24 hours. Skim fat from surface; discard.
  3. Add enough water to broth to equal 9 cups; place broth mixture in a large Dutch oven. Add 1 1/3 cups carrot, 1 1/4 cups onion, 1 cup celery, and salt to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until vegetables are tender. Add reserved chicken, and simmer 3 minutes or until thoroughly heated. Keep warm.
  4. Cook pasta according to package directions, omitting salt and fat. Add pasta to pan with chicken and broth mixture; stir in parsley, rind, and juice. Garnish each serving with lemon wedges and cracked black pepper, if desired.

Nutritional Info

  • Calories: 235
  • Protein: 21.0g
  • Carbohydrates: 24.0g
  • Fat: 5.0g

Other Dietary Information

  • Fiber: 2.3g
  • Cholesterol: 53mg
  • Iron: 1.1mg
  • Sodium: 679mg
  • Calcium: 39mg

Another : Chicken and Dumplings

Acai Berry Select

acai-berry-select

 

1. What is Acai Berry Select:-

Acai Berry Select is a supplement that works to help lose weight. Its major ingredient is the Acai Berry extract that comes from Acai Berry on Acai Palm. Acai Berry extract has been used for centuries for its weight loss properties by natives.

Acai Berry Select is the best product for the loss of weight amongst the thousands of other weight loss supplements that are available in the market. Along with natural ingredients, some other constituents that are well known for aiding weight loss are added to the Acai Berry Select that makes it extremely effective.

 

2. Why You Should Buy Acai Berry Select?

Before you spend your money, you might wonder why to buy this product rather than some other product. Well, there are several reasons of why you should opt for Acai Berry Select and not other products. Some of them are as follows:

    • The product has been featured on MSN, USA TODAY and CNN. It has been advertised on several renowned TV channels which show that it actually works.
    • It is a clinically proven product.
    • It comes with money back guarantee.
    • Acai Berry Select is associated with 3 premium promotions
    • When you purchase the product, you get a free membership to an online weight management program.

Acai Berry Select ingredients are all natural and clinically and medically proven. It is a very safe product that actually works. Customers from all over the world have shown their satisfaction through reviews. It would not disappoint you.

 

3. Benefits of Acai Berry Select

The product is associated with numerous benefits. Some of them are:

    • It boosts the metabolism which burns calories faster and boosts the energy levels.
    • There are no harmful side effects
    • It comes without any taxes or hidden charges
    • Acai Berry Select has a free supply for 30 days
    • It comes with no complicated diet plan
    • There are no shipment charges

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4. Acai Berry Select Advantages

  • The Acai Berry Select website provides good ingredient information
  • The ingredient amounts are not hidden in a proprietary blend
  • The company offers two free trial bottles
  • Acai Berry Select has a full 90-day money back guarantee
  • The company states that diet and exercise are an essential part of weight loss
  • Acai berry is a powerful ‘superfood’
  • The first order comes with two free gifts and a lifelong free membership to an online weight management club

5. Acai Berry Select Disadvantages

  • Acai Berry Select has not been endorsed by any major television show or celebrity, despite the intimation
  • No price is given on the website for the product (although it was seen on an independent retail site for $47.52 per bottle)
  • Only one short customer testimonial is shown
  • No FAQ’s are provided
  • The company uses some questionable sales tactics
  • The amount of caffeine in the product may cause jitters or sleeplessness in some customers

 

### You Can Buy It From Here: Weight Lose Energy

 

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