Here are the 6 WORST things you can do if you want to ignite your body's own fat-burning furnace and get lean, strong & totally ripped in less time:
Mistake #1: Doing isolated exercises
Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.
If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I'll reveal on the next page) will dramatically accelerate your results.
Mistake #2: Working out with machines
Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.
If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique. In minute, I'll explain the 6 primary movements that are the foundation of these full-body exercises...and I'll also fill you in on the best types of weights to use for your workouts.
Mistake #3: Doing long bouts of cardio
Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.
In this article, I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout -- without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along.
Mistake #4: Doing crunches and sit-ups to get 6-pack abs
If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.
The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them! In the next few minutes, I'll show you how to burn away the "ab flab" while stimulating all 6 of your abdominal muscles at the same time so you can finally carve out your six pack abs.
Mistake #5: Repeating the same workout routines over and over
Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.
You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress. On the next page, I'm going to tell you exactly how often you need to change up your workout routine so you can keep your body guessing to accelerate the results process.
Mistake #6: Doing long workouts
Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.
When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!
Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts
Saturday, October 01, 2011
Friday, September 30, 2011
Thursday, September 29, 2011
Wednesday, September 28, 2011
Thursday, June 23, 2011
Sunday, June 20, 2010
How to eat 3000 calories and not actually be starving yourself
How to eat 3000 calories without starving
I don't know about you but every now and then I need a plateau busting routine to shake my body into a greater rate of fat loss. It's not that I recommend that anyone, especially women, attempt to lose more than one pound per week of body weight, but rather, that I believe it to be imperitive that everyone seeking to lose fat, especially women, engage in vigorous weight training at least twice per week.
Why?
Because weight training causes the release of Growth Hormone which is necessary, in combination with testosterone, to promote the burning of bodyfat. But only the most obese should seek to lose more than one pound of fat per week and that under their physican's guidance.
Have you seen the cosmetic surgery shows on the Discovery Health Channel? If you have, then you no doubt have seen what people look like who have lost 100 lbs or more in a period of less than 2 years without engaging in vigorous weight training. They look hideous, draped as they are in huge flaps of loose skin that can only be removed via surgery. And the surgery! Just the recovery from it is so painful that the patients often get addicted to painkillers because they must use them for so many weeks at such high dosages.
Is that what you want?
Then, read on...
Anyone who does not weight train while dieting will quickly plateau after just a few weeks and over 60% of the weight lost will be lean muscle tissue and water. The extreme loss of muscle will lower the metabolic rate (the rate at which one burns calories) and seriously reduce the potential for the - safe - loss of bodyfat in the future.
I said "safe" because the caloric intake will have to be reduced in order to break the plateau. Such a step will CERTAINLY push the dieter into a state of semi-starvation because it is impossible to get the optimal amount of nutritional support from foods purchased at the local supermarket in the United States on an intake of less than 3000 calories. Yes, you read right.
A position paper by the American Dietetic Association says the following about non-dieting American women:
"A high proportion of young United States women (20 to 50 years of age) are under consuming a variety of nutrients as seen in the latest results of the Third National Health Examination Survey (16). Irrespective of ethnic origin, 75% of women do not meet current Adequate Intakes for calcium, and 90% of women have inadequate intakes of folate and vitamin E from food sources alone. Overall, United States women are not meeting their nutritional needs through their typical diets (16)...
"Chronic over consumption of foods high in energy and low in nutrients may result in marginal nutrient intakes if substituted for nutrient dense foods or in obesity, if consumed in addition to the basal diet (21). In the United States, more than 31% of daily energy is composed of foods that are energy dense and nutrient poor (22). This pattern of eating may contribute to excessive intakes of sugar, salt, and fat (22)..
"Although women's diets may contain excess energy, studies show marginal intakes of calcium, iron, vitamin D, and folic acid. For example, in the Nurse's Health Study, data indicate that women who consume more than 12.5 µg of vitamin D daily from foods and supplements had a 37% lower risk of hip fracture, yet only 41% of women met these levels (32)...
"Although food sources of nutrients should be encouraged, diet alone may not be sufficient to achieve nutritional adequacy during all times in a woman's life. Currently, 64% of United States women of childbearing age report taking some form of vitamin supplement, with cost considered to be the major barrier to nonuse (39)...
"According to Troppmann and colleagues (40), multivitamin supplements help overcome low intakes of folate, iron, and vitamin D, and calcium supplements were effective in achieving adequate calcium intakes. However, a conundrum exists in that individuals who are the most likely to use supplements are also those who consume better diets, whereas those who consume poorer diets and are most likely to benefit from supplements are less likely to use them (16)."
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_3780_ENU_HTML.htm
Are you shocked and sadened to learn that you are literaly starving yourself even if you are not dieting?
Me too.
In future posts I will provide you with ways to bring your nutritional levels up to optimal standards. I will also provide you with weight training routines that will keep you from ever experiencing rolls of loose skin. In the mean time, you can join a gym and get put on a weight training program or you can write to me and I'll try to help you.
Please feel welcome to visit my other blog:
http://www.xanga.com/Prayercrafter
I don't know about you but every now and then I need a plateau busting routine to shake my body into a greater rate of fat loss. It's not that I recommend that anyone, especially women, attempt to lose more than one pound per week of body weight, but rather, that I believe it to be imperitive that everyone seeking to lose fat, especially women, engage in vigorous weight training at least twice per week.
Why?
Because weight training causes the release of Growth Hormone which is necessary, in combination with testosterone, to promote the burning of bodyfat. But only the most obese should seek to lose more than one pound of fat per week and that under their physican's guidance.
Have you seen the cosmetic surgery shows on the Discovery Health Channel? If you have, then you no doubt have seen what people look like who have lost 100 lbs or more in a period of less than 2 years without engaging in vigorous weight training. They look hideous, draped as they are in huge flaps of loose skin that can only be removed via surgery. And the surgery! Just the recovery from it is so painful that the patients often get addicted to painkillers because they must use them for so many weeks at such high dosages.
Is that what you want?
Then, read on...
Anyone who does not weight train while dieting will quickly plateau after just a few weeks and over 60% of the weight lost will be lean muscle tissue and water. The extreme loss of muscle will lower the metabolic rate (the rate at which one burns calories) and seriously reduce the potential for the - safe - loss of bodyfat in the future.
I said "safe" because the caloric intake will have to be reduced in order to break the plateau. Such a step will CERTAINLY push the dieter into a state of semi-starvation because it is impossible to get the optimal amount of nutritional support from foods purchased at the local supermarket in the United States on an intake of less than 3000 calories. Yes, you read right.
A position paper by the American Dietetic Association says the following about non-dieting American women:
"A high proportion of young United States women (20 to 50 years of age) are under consuming a variety of nutrients as seen in the latest results of the Third National Health Examination Survey (16). Irrespective of ethnic origin, 75% of women do not meet current Adequate Intakes for calcium, and 90% of women have inadequate intakes of folate and vitamin E from food sources alone. Overall, United States women are not meeting their nutritional needs through their typical diets (16)...
"Chronic over consumption of foods high in energy and low in nutrients may result in marginal nutrient intakes if substituted for nutrient dense foods or in obesity, if consumed in addition to the basal diet (21). In the United States, more than 31% of daily energy is composed of foods that are energy dense and nutrient poor (22). This pattern of eating may contribute to excessive intakes of sugar, salt, and fat (22)..
"Although women's diets may contain excess energy, studies show marginal intakes of calcium, iron, vitamin D, and folic acid. For example, in the Nurse's Health Study, data indicate that women who consume more than 12.5 µg of vitamin D daily from foods and supplements had a 37% lower risk of hip fracture, yet only 41% of women met these levels (32)...
"Although food sources of nutrients should be encouraged, diet alone may not be sufficient to achieve nutritional adequacy during all times in a woman's life. Currently, 64% of United States women of childbearing age report taking some form of vitamin supplement, with cost considered to be the major barrier to nonuse (39)...
"According to Troppmann and colleagues (40), multivitamin supplements help overcome low intakes of folate, iron, and vitamin D, and calcium supplements were effective in achieving adequate calcium intakes. However, a conundrum exists in that individuals who are the most likely to use supplements are also those who consume better diets, whereas those who consume poorer diets and are most likely to benefit from supplements are less likely to use them (16)."
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_3780_ENU_HTML.htm
Are you shocked and sadened to learn that you are literaly starving yourself even if you are not dieting?
Me too.
In future posts I will provide you with ways to bring your nutritional levels up to optimal standards. I will also provide you with weight training routines that will keep you from ever experiencing rolls of loose skin. In the mean time, you can join a gym and get put on a weight training program or you can write to me and I'll try to help you.
Please feel welcome to visit my other blog:
http://www.xanga.com/Prayercrafter
Monday, April 19, 2010
Sunday, April 18, 2010
Friday, October 13, 2006
How to eat 3000 calories without starving
I don't know about you but every now and then I need a plateau busting routine to shake my body into a greater rate of fat loss. It's not that I recommend that anyone, especially women, attempt to lose more than one pound per week of body weight, but rather, that I believe it to be imperitive that everyone seeking to lose fat, especially women, engage in vigorous weight training at least twice per week.
Why?
Because weight training causes the release of Growth Hormone which is necessary, in combination with testosterone, to promote the burning of bodyfat. But only the most obese should seek to lose more than one pound of fat per week and that under their physican's guidance.
Have you seen the cosmetic surgery shows on the Discovery Health Channel? If you have, then you no doubt have seen what people look like who have lost 100 lbs or more in a period of less than 2 years without engaging in vigorous weight training. They look hideous, draped as they are in huge flaps of loose skin that can only be removed via surgery. And the surgery! Just the recovery from it is so painful that the patients often get addicted to painkillers because they must use them for so many weeks at such high dosages.
Is that what you want?
Then, read on...
Anyone who does not weight train while dieting will quickly plateau after just a few weeks and over 60% of the weight lost will be lean muscle tissue and water. The extreme loss of muscle will lower the metabolic rate (the rate at which one burns calories) and seriously reduce the potential for the - safe - loss of bodyfat in the future.
I said "safe" because the caloric intake will have to be reduced in order to break the plateau. Such a step will CERTAINLY push the dieter into a state of semi-starvation because it is impossible to get the optimal amount of nutritional support from foods purchased at the local supermarket in the United States on an intake of less than 3000 calories. Yes, you read right.
A position paper by the American Dietetic Association says the following about non-dieting American women:
"A high proportion of young United States women (20 to 50 years of age) are under consuming a variety of nutrients as seen in the latest results of the Third National Health Examination Survey (16). Irrespective of ethnic origin, 75% of women do not meet current Adequate Intakes for calcium, and 90% of women have inadequate intakes of folate and vitamin E from food sources alone. Overall, United States women are not meeting their nutritional needs through their typical diets (16)...
"Chronic over consumption of foods high in energy and low in nutrients may result in marginal nutrient intakes if substituted for nutrient dense foods or in obesity, if consumed in addition to the basal diet (21). In the United States, more than 31% of daily energy is composed of foods that are energy dense and nutrient poor (22). This pattern of eating may contribute to excessive intakes of sugar, salt, and fat (22)..
"Although women's diets may contain excess energy, studies show marginal intakes of calcium, iron, vitamin D, and folic acid. For example, in the Nurse's Health Study, data indicate that women who consume more than 12.5 µg of vitamin D daily from foods and supplements had a 37% lower risk of hip fracture, yet only 41% of women met these levels (32)...
"Although food sources of nutrients should be encouraged, diet alone may not be sufficient to achieve nutritional adequacy during all times in a woman's life. Currently, 64% of United States women of childbearing age report taking some form of vitamin supplement, with cost considered to be the major barrier to nonuse (39)...
"According to Troppmann and colleagues (40), multivitamin supplements help overcome low intakes of folate, iron, and vitamin D, and calcium supplements were effective in achieving adequate calcium intakes. However, a conundrum exists in that individuals who are the most likely to use supplements are also those who consume better diets, whereas those who consume poorer diets and are most likely to benefit from supplements are less likely to use them (16)."
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_3780_ENU_HTML.htm
Are you shocked and sadened to learn that you are literaly starving yourself even if you are not dieting?
Me too.
In future posts I will provide you with ways to bring your nutritional levels up to optimal standards. I will also provide you with weight training routines that will keep you from ever experiencing rolls of loose skin. In the mean time, you can join a gym and get put on a weight training program or you can write to me and I'll try to help you.
Please feel welcome to visit my other blog:
http://www.xanga.com/Prayercrafter
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