fat burn

January 30 2013

Chest Press – Flat Bench Regular Grip

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Chest Flat Bench Press

Starting Position

Chest Press Flat Bench Press Regular Grip — Chest – Bench Press Regular Grip

Lie on the bench, back flat
Hold bar with the hands approximately shoulder width apart
Hands must be equal distance from the center of the bar
Lift the bar from the supports holding over the upper portion of the chest

Downward Movement

100_0551 — Chest – Bench Press Downward Movement

Lower the bar slowly with the elbows out until it touches the chest
Keep wrists rigid, the forearms perpendicular to the floor and parallel to each other. The grip width will determine how parallel the forearms are to each other.

Upward Movement

Extended the arms straight up to complete the exercise
DO NOT forcefully lock the elbows
DO NOT arch the lower back or lift the buttocks from the original position

Targeted Muscle: Chest

[youtube http://www.youtube.com/watch?v=FP0znIw9qHw&w=560&h=315]

January 28 2013

Low Pulley Row – Mid Back

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Low Pulley Row

Starting

Sit on the bench, upright position
Feet on foot pads, knees slightly bent
Grip handles, palms facing each other – returning to upright position
Back straight and abdominals stable

Backward Movement

Pull your elbows back keeping them close to the body, to full contraction, your hands will follow
Continue to keep your back straight and abdominals stable

Forward Movement

Slowly extend arms to return handles to starting position
Back straight and abdominals stable
Keeping strick form throughout exercise

Targeted Muscle Group: Mid Back – Lats

Primary Muscle Used: Latissimus Dorsi, Deltoid Muscles

[youtube=http://youtu.be/c56KWvx8YeU]

January 10 2013

Exercise and Nutrition as Preventive Medicine

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What if you went to your doctor because you were not feeling very well and upon completion of a thorough examination, the doctor simply prescribes a healthy workout regimen and nutritious meal plan as your treatment? It seems as though this is going to become a more frequent occurrence for preventative healthcare. As more and more individuals realize that they are not living very healthy lifestyles which could inevitably bring about diseases such as Type 2 Diabetes, they may also be realizing that some form of self treatment is not that difficult to implement. Does it really take a doctor to tell someone that they need to eat healthy foods and exercise in order to prevent sickness? Whether it does or not, that is what doctors are going to be doing as is explained in an LA Times article published on the 9th of January 2013 by Melissa Healy.

Basically, the article explains that those that are obese and/or at risk of developing Type 2 Diabetes will be “prescribed” the Diabetes Prevention Program. This program simply consists of a 12 week session in which a coach teaches the individuals to lose five to seven percent of their body weight, limit fat and caloric intake, track and control portion size and overall food intake, and ensure that they are getting at least 150 minutes of exercise each week.

Those that participated in and adhered to the aforementioned program were able to reach weight loss goals in approximately three months and were able to maintain a healthy weight for more than a year. The results were that they mitigated their risk of developing Type 2 Diabetes by 58 percent, as was published in the New England Journal of Medicine in 2002.

This article also touches on how the government might implement these practices in regard to healthcare and insurance. For example, these programs for weight loss and lifestyle modification will be available to patients through their health insurance. So health insurance could essentially pay for your gym membership. The take-away from that would be that in utilizing these preventative techniques, the government will be preventing illness rather than treating it at a greater cost later on.

Nonetheless, we all need to eat healthy, nutrient rich, properly portioned meals. it is also very important that we exercise regularly. We don’t need to visit a doctor to figure that out. Visit your local gym and talk to a Personal Trainer. They can help you on your way to a much healthier lifestyle, not to mention diabetes prevention before it becomes a concern at all. There is a saying that goes like this: “If you do not make time for exercise now, you will have to make time for illness later!” Make time to live a healthy lifestyle NOW.

Erasmo

Fitness Results

December 28 2012

Is breakfast the most important meal of the day?

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They say that breakfast is the most important meal of the day, right? Well maybe so, maybe not. I guess it all depends on how you use it. According to an article published in Yahoo Sports on the 27th of December 2012, titled, “The Greatest Weight Loss Myth Ever Told,” we should be skipping breakfast in order to lose weight. The article states that the “greatest myth” is that breakfast IS the most important meal of the day and that we shouldn’t go without it.

The basic premise for this type of behavior is to decrease overall caloric intake. Well okay. Theoretically speaking a decrease in overall caloric intake should create a situation that induces weight loss. This seems rather logical if you ask me. However, in the article it explains the consideration of a study taken from Nutrition Journal in 2011 that provided evidence that of test subjects, the more calories that were consumed for breakfast, meant more calories consumed for the entire day. In comparison, with a smaller breakfast with fewer calories, or eating no breakfast at all, there was overall fewer calories consumed for the entire day.

So basically what the article concludes is that those individuals that desire to lose weight could or should consider reducing the size and/or calories in their breakfast meal. Keep in mind that this is only recommended as a simple adjustment to easily lose weight. Logical, right? The less calories consumed, the less possible fat storage.

Excellent! I highly recommend NOT skipping breakfast completely. Not eating is not a healthy way to lose weight. This will make you very hungry later on and increase the probability that you will over eat later on. Then when you do in fact fill yourself, the body remembers that it doesn’t like to feel hungry and since you are in the habit of skipping meals, why not store some fat for energy later.

The best way to tackle this concern without going hungry is to break those meals into smaller portions and eat more frequently. For example instead of having only breakfast, lunch, and dinner, break those meals down to their actual serving sizes first of all. When you do this you might think that you will probably still be hungry after eating. This may be because you are used to eating larger, less frequent meals until you are full. This needs to change. You are going to now have a healthy snack in between breakfast and lunch and then again between lunch and dinner. This continued consumption of much smaller portions of food with fewer calories throughout the day will keep your metabolism going because you are continually feeding your body. Therefore your body will not feel it needs to store fat because it is consuming and burning energy consistently. You can still reduce your overall caloric intake without going hungry or missing meals. To be honest with you, I am starving when I wake up. My body spent all night utilizing any nutrients from the prior day’s food consumption. The first thing on my mind when I wake up is FOOD! However, I exercise first then eat a healthy breakfast.

If you would like to know more about healthy ways to eat to lose weight, then you should look into the following article: “Eat to Boost Metabolism and All-Day Energy: Meal Planning Guide & Recipes.” This article provides an example of exactly what I described for breaking down and distributing meals for weight loss. But don’t take my word for it. I encourage you to try these methods for yourself and see what works best. I also encourage you to read the comments below the first article.

Fitness Results

February 2 2011

Kiss those “Senior Moments” goodbye.

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Aerobic exercise improves memory in older adults

Are you getting older and can’t remember the little things in life like where you left your keys or what you had for dinner the night before? Good news… Did you know that a moderate amount of exercise actually stimulates part of the brain that is connected with memory retention? This can help you improve your mental thought process and decrease the amount of those “Senior Moments” and make them become few and far between!

Check out this great article from All Headline News.

June 11 2008

The Importance of Cariovascular Exercise

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Cardio exercise is one of the most important and easiest ways to stay healthy, unfortunatly many people just don’t seem to take the time to do it. It is the best way to burn fat and calories, strengthens the heart and lungs, and helps increase bone mass and muscle tone. Also, it has been noted to help with depression. Cardio exercise has been proven to help reduce the risk of heart disease, type 2 diabetes, breast & colon cancer, and coronary atery disease. All it takes is 30-40 minutes for 3-6 days a week and can include running, walking, biking, swimming, etc.

Before beginning your cardio workout you have to figure out your heart rate, and then work in between 60-80% of that. An easy way to figure it out is to subtract 220 by your age and then multiply that number by .6 and then .8. Then you have your average range for your workout. For example, a 40 year old person’s heart rate may look like this:

220 – 40=180 BPM

180×60%=108 BPM; 180×80%=144 BPM

So, you heart rate should be between 108-144 BPM(beats per minute) for that session, depending on how intense you want to train. This formula is not exact but it is generally a good way to figure it out for most people.

Some activities to try for maximum cardio health include jump roping, sprinting, and spinning. These are widely seen as the best ways to maximise your cardio health, but it is always wise to mix up your workout. It can be as easy as combining walking for one minute and sprinting for a minute, and repeating. Elliptical machines are also a good way to burn fat because it utilizes more muscles, including arms. In addition ellipticals reduce joint pain in the feet, knees, and back because there is little to no impact.

Cardiovascular exercise is a great way to stay healthy and you don’t even need to join a gym, just spend some time outside. However it is still important to remember to keep hydrated and replace your lost nutrients with water especially if training intensely, for a prolonged period of time, or in extreme heat.

April 9 2008

Does Weight Training Make Women Bulky?

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Does weight training make women bulky?

by Rueben Palacios

Weight loss by women mostly produces muscle and bone loss. A combination of low total calories, aerobic exercise, and decreased protein intake will cause the body to literally strip muscle off of your body. Even with more muscle, a woman won’t look muscular unless she has very low body fat levels. Women naturally have more body fat than men, which is what gives them their feminine curves. Let’s look at why weight training does not make the average woman big and bulky.

First, the hormonal profile of the average woman is very different than that of the average man. Testosterone, one of the hormones linked to muscular growth, is about ten times lower in women. Second, it takes the average man an entire year of hard training and diligent eating in order to gain a measly eight pounds of muscles. A woman with the same dedication will gain appreciably less due to her lower testosterone. I think women confuse getting bulky with swollen muscles during a workout. Its ok, guys seem to think that they are huge monsters after a few sets of weight training. They do leave the gym a little inflated but as soon as they get home its back to reality!

To even attain the biggest volume of muscles your genetics allow, you must consume a consistently high number of calories not to mention you must live a life that is restricted to mostly supporting muscle mass increase, like sleeping eight hours a night, avoiding alcohol, and basically living a life devoid of many things social. In other words, building muscle isn’t an easy task for just anyone, but for the average woman, it is even more difficult.

By really lifting weights and stressing your muscles you will increase your lean mass, and since it is this lean mass (muscle tissue) that burns fat, you will have the capacity to burn more fat even at rest. Combining this with a moderate amount of cardiovascular activity (not three step classes in a row) will turn your body into a fat burning machine.