Aerobic Exercise- How To Turn Your Body into A Fat Burning Furnance. Part 1

Aerobic Exercise- How To Turn Your Body into A Fat Burning Furnance. Part 1 by Frank Sherrill

When Is The Best Time Of Day To Do Your Aerobic Exercise?



The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stair climbing, the rowing exercise with your Bully Xtreme, the circulation exercise #1 or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it.



However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal - even if you’re not a “morning person.”



Why Morning People Are Fat Burning Furnaces

Early morning aerobic exercise on an empty stomach has three major advantages over exercising later in the day: Early in the morning before you eat, your levels of muscle and liver glycogen (stored carbohydrate) are low. If you eat dinner at 7 p.m. and you eat breakfast at 7 a.m., that’s 12 hours without food. During this 12-hour overnight fast, your levels of glycogen slowly decline to provide glucose for various bodily functions that go on even while you sleep.



As a result, you wake up in the morning with depleted glycogen and lower blood sugar - the optimum environment for burning fat instead of carbohydrate.



How much more fat you’ll burn is uncertain, but some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.



So how exactly does this work? It’s quite simple, really. Carbohydrate (glycogen) is your body’s primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat.


Frank Sherrill, is a former U.S. Army Ranger, Martial Arts expert and creator of the Bully Xtreme Home Gym, which provides a complete muscle building fat sucking workout in only 7 minutes a week. To learn more about the Bullworker go to Isometric Training receive a free Isometric muscle building ebook.


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Ab Exercise Equipment - Great Way To Improve Your Workout And Get In Shape!

Ab Exercise Equipment - Great Way To Improve Your Workout And Get In Shape!

by John Wellington -

Edited For content and length By Foras Aje (The Webmaster)

Are you in shape for summer yet? Those sunny days are just around the corner and everyone is out browsing for their insufficient bathing suits. How will your new swimwear fit on you? Are those legs tone and those arms fit? Have you been keeping up with your daily crunches and sit ups? That one always gets people. Those repair ab workouts. Although they can be a little irritating at times, they're necessary to say the least. Come on, we all want a great set of abs. Why do you think we have so much ab exercise equipment attack the fitness market at all times? Regardless if you're male or female, the abs is very important. Are you testing out some of the new age ab exercise equipment?

When it comes to ab exercise equipment, I don't have any. I prefer to do all my exercises without loads of machines. You know, pull ups, push ups, leg raises, dips, ect. Now, this is not the route for every individual who is determined to stay fit. Many people prefer some of the latest benches, treadmills, stairmasters, and ab exercise equipment on the market. This stuff is great if you can afford it. Why not take advantage of any modern aids if available? My wife has one of those big rubber balls. While I'm sure they have a more politically correct name, I don't know what it is. She uses this ab exercise equipment for a variety of stomach and back workouts. I have to admit that I was rather taken back the first time I saw it. I could certainly see how it would provide you with a demanding workout and build your muscles. She continues to use it daily for a variety of exercises.

What ab exercise equipment do you prefer? Maybe you get your dose of ab exercise equipment at the local gym or fitness club. They typically have a variety of ab exercise equipment at your constant disposal. Regardless of what government you prefer, you know that your daily dose of ab workouts is obligatory for maintaining that tight stomach. If you are in need of assistance concerning ab exercise equipment or just simple routines, you can hop online and acquire anything your heart desires. From diet plans, to fitness regimes galore, you will find it all on the World Wide Web. Get started today and get those abs you've always wanted.


John Wellington provides readers with up-to-date commentaries, articles, and reviews for health, fitness and other related issues.

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Hanging Knee Raise Exercise

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How to Lose Middle-Age Weight Gain

How to Lose Middle-Age Weight Gain by Chris Chenoweth

Weight increase in middle-age is very common but it is not inevitable. Unfortunately, it IS extremely easy for weight gain to sneak up on you as you get older. Why do we gain weight as we age? There are several reasons why this happens, but the weight gain can be prevented if we are willing to make some changes in our lifestyle.





CAUSES OF MIDDLE-AGE WEIGHT GAIN





The primary causes of middle-age weight gain are poor diet choices, hormonal changes, higher levels of stress, and less physical activity. Fortunately, there are easy solutions to be found for each of these problems.



As we age, the rate at which our food metabolizes starts to slow down, causing muscle tissue loss and a corresponding increase in body fat. Because muscle tissue requires more energy to sustain itself than fat does, our bodies need fewer calories to run efficiently, and the surplus is stored as fat.





Hormonal changes can also be responsible for slowing down our metabolic rate, causing a drop in our body’s calorie needs. For women, this is especially problematic after menopause.





The final culprit, stress, can be responsible for slowing down our metabolic rate and increasing weight gain, especially around our waistline. This is as unhealthy as it is unwelcome.



The main reason, however, that we experience a metabolic drop is the decrease in exercise that seems to accompany us as we grow older. This does not mean you should give up and let the weight start adding up. It means you must take steps to increase your metabolism and make it easier to maintain your weight.





WAYS TO REV UP YOUR METABOLISM AND LOSE WEIGHT





*Drink lots of water, at least 8 glasses a day. Water forces your body to run more efficiently, flushes harmful toxins out of your body, speeds up metabolism, and makes it easier to lose weight and burn fat.



*Participate in at least 30 minutes of physical activity every day, primarily focusing on aerobic activities that are heart healthy and have the greatest fat-burning potential. The best examples are walking (the easiest), swimming, bicycling, skating, and jogging. Increasing your activity level is the MOST EFFECTIVE way to rev up your sluggish metabolism.



*Follow a low-fat diet plan that includes a menu rich in fruits and vegetables. If you eat fats make sure they are the healthy fats like olive oil, nuts and seeds. Cut out as much sugar and starch as you can.





*Decrease your current calorie intake by 500 calories. This is very easy to do and will help you maintain your weight and avoid weight gain.





*If you lead a stressful lifestyle, find ways to reduce your stress level. Stress increases the levels of cortisol in your body causing fat to be deposited, mostly around your waistline. The more stressed you are, the more fat is deposited.

Read, take walks, soak in the tub, listen to relaxing music, or whatever works for you.





AVOID THESE UNHEALTHY HABITS





*eating a diet high in fat



*eating too quickly



*eating in front of the TV



*leading a sedentary lifestyle



*allowing stress to control your life







Increasing our level of activity, eating a low-fat diet rich in fruits and vegetables, and reducing our stress level are all ways to help reduce age-related weight gain. The key is to make these lifestyle changes permanent ones.


Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business. If you would like additional information on healthy ways to lose weight, learn how to burn fat with one of the most effective and healthy fat-burning systems available, the BURN THE FAT program.


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Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Website today for more on Healthy Living Tips and information on Abdominal Exercises

Employing Multi Dimensional Ab Training

Multi Dimensional Ab Training by David Grisaffi

Copyright 2006 Personal Fitness Developement



In some of my previous articles, I've written about why you need to change your ab programs frequently to avoid muscle adaptation, repetitive pattern overload injury, muscle imbalance and of course, boredom!. But those aren’t the only reasons you need exercise variety.



The functions of the abdominal and core muscles are so numerous, so varied and so complex, that entire textbooks have been written on functional anatomy and kinesiology without even scratching the surface.



What this means to you is that since there are more actions and functions of the abs and core than any other body part, there are more possible exercises you can do for abs and core than for any other body part.



With literally hundreds of ab and core exercises to choose from, the irony is that most people are STILL doing workouts that revolve around only a few exercises such as crunches, sit ups, leg raises and maybe some ab machines...



This is what I call "training in only one dimension"... and that can spell "trouble"



One dimensional training leads not just to progress plateaus and muscle adaptation, but also failure to engage all the functions of the core region, to strengthen thoroughly in every plane of movement, or to develop the proper neurological link to the muscle.



The end result is muscle weakness, muscle imbalances, injuries, a distended lower abdominal area and or and a not so impressive midsection.



A proper program progression allows you to train every muscle in your core region in every "dimension.” These dimensions include:



- Flexion

- Extension

- Stabilization

- Rotation

- Side flexion

- Prone

- Supine

- Seated

- Standing

- Stable

- Unstable



One way to enter a whole new "dimension" of abdominal training is to start using a Swiss ball – also known as a stability ball because a ball is an unstable surface. Training on an unstable surface flips the switch on your nervous system and activates stabilizing muscles that are weak in most people due to sitting at a desk all day long and or doing too much machine training.



I realize if you're not familiar with Swiss ball and core training, that some of these exercises may look unusual or even "weird" at first.



You might look at the pictures and say, "David, it looks to me more like "rolling around on a beach ball than training."



Yup... that's what a lot of people said... until they tried them and their abs started showing for the first time!



By expanding your arsenal of ab and core exercises and working them in every capacity and function for which they were designed, you will...



* Increase your strength

* Decrease the odds of ever having back pain

* Improve sports performance

* Avoid plateaus and muscle adaptation...



And maybe best of all..



* Get an impressive "six pack"


David Grisaffi is a Sports Conditining Coach and holds multiple certifications including three from the prestigious CHEK Institute: Level II Corrective Holisic Exercise Kinesiologist, Golf Biomechanic, and Nutrition and Lifestyle Coach. Plus he is also the author of the popluar selling e book, "Firm and Flatten Your Abs," which teaches you how to develop a ripped abdominal region. Lean how to shead bodyfat and eliminate low back pain and recieve his free newsletter by visiting: http://www.flattenyourabs.net



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Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Website today for more on Healthy Living Tips and information on Abdominal Exercises

Health and Fitness Essentials – The Cardio-vascular Workout.

Health and Fitness Essentials – The Cardio-vascular Workout. by Baymaster

To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more...



With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.



Running:

Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don't skimp on these - you get what you pay for.



Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you've recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.



Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don’t forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.



Cycling:

Cycling is one of the best ways to get a good cardio-vascular workout.



First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.



Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.



You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.



Swimming:

One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.



If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.



Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.



You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand