Archive for the ‘fat loss for women’ Category

Healthy weight loss is not some magical, mysterious plan that is available to a certain few.  Many of us know that weight loss is a process which requires a lot of work and discipline and you need to be really serious about getting it done, still it seem to be the major focus of the many people nowadays.  Weight loss is also challenging but is not impossible at all, and little encouragement and motivation can do wonders.  But remember that maintaining weight loss is much harder than losing weight because your body has made metabolic adjustments and all the brain does is think about food. There has to be change in this area too, but if you stick to your plan, old habits will be replaced with new ones and the body and its chemistry will follow suit.

Exercise

Exercise is one of the best things you can do for weight loss, keeping in mind that exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can.  Exercise alone, without concomitant dietary caloric restriction and behavior modification, tends to produce only modest weight loss of 3-5 lbs.  But as we know, it’s never bad or too late to exercise, and it plays a more vital function than to just help you achieve “Weight Loss”.

Health

People lose weight because they want to feel healthier, look better or have more energy.  A description of a healthy person is the one who eat right type and right quantity of food and who consumes it too with physical activity.  Sound easy… but the habits we have developed and the incorrect emphasis on career over health in the modern world produce opposite and negative results. But this a battle of willpower and in fact, losing even 5 to 10 percent of your weight can help greatly improve your health and from there it is much easier to continue.  Whatever your goals, successful weight loss and healthy weight management CAN be yours.  However, you have to bear in mind that you cannot lose too much otherwise you are just trying to risk your own health and even life in some cases.

Healthy eating is not the same as weight-loss eating: “Weight loss is about being calorie and portion conscious.

Foods

Foods such as fruits and vegetables have low “energy density”.  Recognize what is causing the weight gain: usually overeating or eating a poor combination of foods.  Eating out too much: If your busy schedule or desire for convenience has you eating out most of the time, you have very little control over the foods you consume.  My advice is to eat lots of proper meals and healthy foods and exercise: then you’ll feel good and look good.  Prof Ben Fletcher and Dr Karen Pine say that dieting leads women into a vicious circle of negative emotions which provokes cravings for the very foods they are trying to avoid, with chocolate one of the most powerful. 

Weight maintenance is much like weight loss, because the principles are the same: Eat healthy foods, control your portion sizes and exercise regularly.   Self-prepared foods emphasizing fruits, vegetables, grains and low-fat proteins accompanied by guidelines governing selection and preparation analysis of food labeling, has to become your daily routine.  Keep away from fried foods especially deep-fried as this contains a great amount of fat.  While most diets focus on foods you shouldn’t eat, those that emphasize adding low-calorie foods, like fruits and vegetables, can promote healthy weight loss.

Programs

There are so many weight loss programs now available that one has so many choices that it can be difficult to decide which one will actually work.  Good weight loss programs allow one to shed excess weight safely and healthily over a long period of time.  Weight loss programs are also offered by various fitness companies which also provide the health fitness diets and the workout for a limited period of time.  Prescription weight loss drugs are intended for individuals with medically significant weight problems, and are intended to be used in conjunction with dietary, behavioral, and exercise programs.  Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans.  Lifestyle changes including exercise programs, such as walking, tai chi, aqua aerobics and circuit training, coupled with behavior modification, can help with weigh management.

Success

While there are no hard-and-fast rules that work for everyone, there are ways to maximize your success.  A strategy for success begins with getting realistic: “Cause number-one for failure is setting too unrealistic of goals, losing too much too fast.  While trimming that waistline may seem a solo job, the truth is that friends can have an enormous influence on the success or failure of attempt at weight loss.  To be successful it seems that you need a good program, supporting friends and have to know what the latest research studies have uncovered and be able to apply this information to your daily routine.

Kevin White
http://www.articlesbase.com/weight-loss-articles/weight-loss-the-healthy-way-708237.html

This video features Coach Jazz as she performs a “comeback” workout after a 5 week layoff. The video features the proper form, breathing, and execution of the power snatch from the hang, the squat, and the push jerk. This video is an example of the staple strength training aka Escalating Density Training or EDT workout for women for fat loss, toning, and overall weightloss. This is how you perform anaerobic training for maximum results and safety vs. dangerous “aerobic” cardio workouts.

Duration : 0:9:56

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Technorati Tags: butt training, Eclipse gym, fat loss, fatloss, Filipina girls work out, glutes toning, Philippines, weight lifting for women, weight loss workout, Weightloss, women's workout

So many people gave us the set-up secrets and plans of weight loss, from avoiding carbs to avoiding fats, and from increasing fats to increasing proteins.They might succeeded with some people and failed with others, but nobody told us the core concepts behind what really works for weight loss lasting for life.

This article peels the hype , and presents the scientifically proved core concepts behind the real secrets of the lasting weight loss. They compile with the the literal meaning of the word “Diet”, which comes from the Greek word “diaita” which means ” a manner of living”.

These are the 10 secrets to lasting weight loss:

1- Count Calories before you count any thing else:

It is calories that adds fat to your body. The body needs 3500 Calories to make 1 pound of fats, no matter what the calorie source is. In the Lancet, it is how much you restrict your calorie intake and how long you stay on a diet are the only factors that determine weight loss.

Low carb diets ensures a rapid onset of weight loss through ketosis, yet it is the calorie intake that that determines whether you gain weight back or not. Shave 500 Calories from your daily intake , and you lose a pound a week.

2- Keep away from time schedules:

Do not be enticed by the quick new look – unless you prepare for a beauty contest- and have the mindset of getting involved into a process that will take you into a new way of life. Delve into weight loss gradually, and this will not come unless you drop time schedules.

3- Do not Starve your body:

Starving your body leads it to waste muscles to compensate for the lost energy. Muscles stokes your metabolism, and losing muscles means you burn fewer calories on the long run.

4- Focus on food over exercise:

Before the sport contests, the coaches recommend diets for the “overweight”athletes! This means that even people that have exercise as their major activity can get overweight, if they eat more than they are burning off. Moreover, the amounts of calories lost by our tolerable exercise are tiny amounts compared to the supposedly lost amounts of calories ( for every 20 minutes of aerobic exercise you do, you burn 100 Calories, which you can wipe out with a granula bar).The strenuous type of exercise needs optimal health, time, coach, and a “diet plan”. As this is said,do not cancel your gym membership, and do a little exercise every day.

5- Inflate your meal volume:

Fruits and vegetables, rich in water and fibers are bulkier but less caloric. Recent studies revealed that women who ate foods with higher water and fiber content lost 40 percent more weight than women who simply limited protein size and cut back on fats.Fight the hunger feeling . Start your meals with a big bowl of broth-based soup or a large green salad portion with or without toppings.

6- Spend more calories on eating:

Digestion process consumes roughly 10 percent of your calorie intake.Many nutrition experts recommend eating 6 small meals during the day instead of 3 big meals. Yet the predetermined size meals won’t necessarily work for every one, since the hungrier you are, the more opportunity you find for unscheduled feedings.You can increase heat production and feeling more satisfied by eating protein snacks (like a hard boiled egg) through the specific dynamic action of protein. You can also increase fiber intake as discussed in secret # 4.

7- Do not get distracted while eating:

If you think of your body weight , you should give up some privileges of modern time. We eat too much when you are watching TV, listening to a tape, or reading. Just eat and give your body the chance to digest the swallowed foods before you decide to eat more.

9- Meal replacement:

Meal replacements like shakes, bars , and frozen dinners with their preset portions and controlled number of calories, are good tools for long lasting weight loss. It is not that you will take them 7 days a week, rather you should substitute wisely as atop gap or before rushing into a scheduled task.

10- Live a new life style:

The big obstacle that prevent people to maintain their acquired new weight is that they do not have the correct mindset before and after beginning their weight loss plan. They start it as a scheduled task leading them to have their dreams about their bodies.You should keep in mind that your body does not have to work hard to gain weight again.You should have the mindset of starting a new a new style of life that suits more your new body.

Eat less, exercise more, and be a friend to mother nature and its relatives, fruits and vegetables.

Waheed Elqalatawy
http://www.articlesbase.com/weight-loss-articles/10-secrets-of-lasting-weight-loss-for-any-one-and-any-plan-135159.html

Hypnosis has long been a matter of debate. Some people consider it a tool of behavioural modification believing that it really can have some good effects on treating problems like weight management. Other people are sceptical and regard hypnosis as just a kind of fake magic. The question is: Does hypnosis for weight loss work? Let us try to find out in this article.

Research has shown that hypnosis has a significant effect on weight loss management and it has been found out that hypnosis has equally positive effects on weight loss programs. Despite the belief that hypnosis is just a kind of fake magic, it has been used as an effective clinical tool to modify behavior and to help people manage their overweight status. We can, thus, say that hypnosis for weight loss works – at least to some extent. But does hypnosis for weight loss work in general?

As with any tool you will have to apply hypnosis correctly in order to get results. Therefore, the next question to be asked is: How does hypnosis for weight loss work? Hypnosis can help you to change your habits for the better by communicating with your mind on the subliminal level. Your success depends on how effective this communication with your mind on the subliminal level is. We can, thus, affirm the question does hypnosis for weight loss work in general; it is essential, however, for you to provide your subconscious with the right instructions in order to get results.

If you are still doubtful about whether hypnosis for weight loss works or not, you can visit the website of the American Society of Clinical Hypnosis (ASCH), which is in fact the largest U.S. organization dealing with health and mental health care and actively makes use of the art of clinical hypnosis. The members of this organization are psychologists, psychiatrists, marriage counsellors and family therapist, mental health counsellors, clinical social workers, nurses, doctors and other people. They have applied a lot of effort promoting research on this kind of clinical hypnosis and on helping people to change their behavior.

The ASCH carried out a nine-week program of hypnosis for weight loss work and found out that people who had been hypnotized achieved better results in the management of weight loss than those who had not been hypnotized. The same kind of research was carried out again two years later with the hypnosis group still achieving better results than the non-hypnosis group. In this way they managed to prove the question does hypnosis for weight loss work beyond any doubt.

In another research program, categorizing 60 women into hypnosis- and non-hypnosis groups for weight loss management purposes, it was found that the hypnosis-group showed an average result of 17 pounds weight loss compared to 5 pound weight loss among those who had not been hypnotized. Thus, there is no doubt about the fact that hypnosis for weight loss works for those who really want to get rid of fat and extra weight.

Oliver Hetzel
http://www.articlesbase.com/health-articles/does-hypnosis-for-weight-loss-work-the-truth-about-weight-loss-by-hypnosis-705571.html

Coach Jazz further demonstrates her EDT or Escalating Density Training workout for women and girls of all ages. This is how you achieve that sexy body tone without hours of wasted time running or doing other inferior forms of traditional “cardio” training to lose weight. This workout for women will not only increase stamina and muscle tone, but also increase bone density and fight osteoperosis.

Duration : 0:9:22

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Technorati Tags: EDT for women, fat loss, fatloss, Filipina fitness models, weight lifting, weight loss for women, weightlifting, women's weightloss, women's workout, womens strength training

Want to lose some of that unwanted body fat? If so, you may want to start hitting the weights.

That’s because the more lean muscle tissue you have, the more calories you burn at rest, as well as when you’re active. The more muscle tissue you possess, the more energy your body will require to maintain that muscle.

It gets that needed energy from burning and utilizing calories. And again, the more calories you burn, the more likely fat loss to occur.

Muscle is a very metabolically active tissue. It takes a lot of work for your body to maintain it. Fat, on the other hand, takes no work to maintain. It just sits there, lumped together like, well, fat.

This is an important concept in fat loss because the more lean muscle tissue you can build, the more calories that will be burned off, without you having to do any extra work. Your muscle will burn off more calories 24/7 than if you didn’t have that extra lean muscle.

This makes the case for why weight training, also known as resistance training, is so important to include in any weight loss program.

So if you can add a couple pounds of lean muscle to your frame, you’re going to burn off more calories, even while sleeping, than if you didn’t have that extra muscle.

The more calories you burn off at rest, the more likely that the calories burned off during exercise will create a calorie deficit in your body. A calorie deficit is a must for weight loss to occur.

Weight gain occurs from consuming more calories than your body burns off during the day. Since there is no deficit of calories, your body does not have to dip into stored body fat to get energy. In fact, due to the surplus, it stores the extra calories as body fat.

If you create a calorie deficit, meaning, your body has used all of the energy from calories it has received from food and it still needs more (like to support muscle tissue) it is going to go after your fat stores to get that energy.

Fat is a highly condensed form of energy. So, when your body starts taking fat from fat stores to use as energy, that is how weight loss occurs.

Weight training may benefit any weight loss program, possibly more than any other component.

Weight training can be a future investment for permanent weight loss and weight maintenance because as you continue to lose stored body fat and gain lean muscle, your muscle will continue to aid in the calorie burning process.

As there becomes less stored body fat to use as energy, the muscle tissue will start to directly utilize the calories you consume on a daily basis.

Since there is now more muscle tissue than there is fat to utilize calories, chances of storing any excess calories as body fat is greatly reduced.

Resistance training may offer the most benefit of all to women past the age of menopause. It can help prevent or reverse the effects of osteoporosis by strengthening and maintaining bone density often lost by diet alone.

So how much resistance training is necessary for long-term weight loss to be successful and to increase your lean muscle and strength?

Not as much as you would probably think. In fact, any more weight/resistance training than 2 to 3 hours a week may be counterproductive.

The best results I have witnessed while in the personal training field come from 3 sessions a week with weights, less than an hour each session.

Most people like the Monday, Wednesday, Friday approach to weight training. This leaves Tuesday and Thursday for cardio, which should be done separately from weight training.

The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house.

So hire a trainer or check out a good program online. You can find my proven muscle building and fat loss program below.

Bottom line, if you want to lose stubborn body fat, start building muscle and you’ll soon see the pounds disappear.

Shawn Lebrun
http://www.articlesbase.com/fitness-articles/how-building-muscle-helps-you-lose-fat-10142.html

Isn’t it paradoxical that inspite of the fact that most of us enter the world as bald as a coot, and sometimes even exit that way, we spend our lifetime trying to maintain our hair through thick and thin. All of us lose between 40 and 120 strands of hair a day, depending on the amount of hair one has and its growth cycle.

Hair growth is not a continuous process. Hair follicles have a growth phase (anagen) and a resting, non-growth phase (telogen). Depending on how we treat our hair there will invariably be a variation in the amount of hair loss too. The lost hair is often so quickly replaced that we almost never notice its departure. But If you start to notice an alarming amount of hair on the bathroom sink or on your brush, if your pillow is covered with scads of loose hair, if your part seems to be getting wider or you’re seeing more scalp, you’ve probably got a problem and its time to take some action before you are fated to join the million men and women suffering from hair thinning or pattern hair loss. Hair loss and thinning can lead to anxiety, depression, and lack of confidence and fear too.

Why on earth did it happen to me?

Hair loss begins when a certain enzyme converts the hormone testosterone into another hormone called DiHydrotestosterone (DHT). Androgenetic Alopecia, or hereditary hair loss is the most common cause of hair loss. Roughly put, the more Androgens or the hormones that affect hair loss you have the faster you will lose hair. Men generally lose their hair in a horse-shoe shaped pattern; i.e. they lose hair at the top of their head. Women on the other hand very rarely ‘go bald’. Here hair thinning takes place with the part getting wider and the hair receding from the frontal area behind the frontal hairline. Telogen effluvium or hair loss due to emotional stress is another major cause for hair loss. What happens here is that hair goes through a synchronized shift from the anagen phase to telogen, the resting phase? This occurs after severe physiologic stress, such as any major surgery, pregnancy, death, divorce, loss of job etc. Usually once the period of stress is over hair growth slowly returns to normal.

Other factors for hair loss include use of birth control pills (relating to the amount of the progestin hormone in the pill), or a reaction to certain medications or even some supplements. Hair loss is also a known reaction to chemotherapy drugs. Thyroid, syphilis and other illnesses will also lead your hair to fall out. Improper care too plays a role in hair loss. Pulling the hair by wearing a very tight pony tail, cosmetic changes like colouring the hair, rebonding too much blow drying , over zealously brushing your hair , can all cause hair to be pulled out prematurely.

Another important factor is diet. Improper diet, iron deficiency, dyes used incorrectly, losing too much weight too soon and menopause can also cause your hair to thin out.

So what can one do to slow down or reverse hair loss?

History tells us of how the Greek physician Hippocrates tried to alleviate his patients’ baldness with pigeon droppings. Aristotle tried goat’s urine to remedy his own baldness. Cleopatra prepared pastes for Julius Caesar made of ground horse teeth, deer marrow and charred mice mixed with bear grease. Its unlikely that any of these remedies bore fruit but the effort in that direction continues. One should however not lose hope as today, more than ever, there are many ways to slow down and even treat hair loss to a large degree.

First check if you are missing out on any of the following:

· Adequate intake of vitamins.

· Balanced diet rich in iron and protein.

· Intake of raw vegetables, fresh fruits, salads, green leafy vegetables regularly.

· Washing hair twice weekly with a light shampoo.

· Reduce anxiety, stress and sleeplessness.

· Check for infections of scalp.

If hair fall persists meet a dermatologist or a physician who deals with hair loss and ascertain the reason for the hair fall. No absolute cure for hair loss has been found so far, yet not all varieties of hair loss are untreatable. Drugs known to slow the onset of common baldness, minoxidil (Rogaine) and finasteride (Propecia) are available with prescription. These have gained wide popularity but few of its side effects are still coming to light.

Other Options

Surgical treatments are becoming quite popular as they give a very ‘natural’ look. Hair is transplanted from the back of the scalp from where it grows. This is a very expensive treatment and the can be quite invasive. Experts agree that a diet rich in whole foods and irons help promote hair growth. The food we eat shows in the quality of blood, and, therefore, the hair. For men, it has been suggested that a low fat diet may help decelerate the balding process. For women, hair loss could be a sign of a gastrointestinal problem, which needs to be checked. Lack of protein, or an excess or Vitamin A are a often stated cause of hair loss.

According to Chinese Medicine, hair loss is related to a kidney deficiency. The ancient texts caution that too much sweet or salt could cause hair to fall out. Natural remedies such as Aromatherapy, and natural supplements and herbs such as Saw palmetto oil, Folic acid,Silica biotin, and vitamin B5 are also said to help rejuvenate and maintain thickness of the hair. Ayurveda believes in a holistic approach to alleviate hair loss issues. It is based on the use of plant oils, herbs, as well as meditation, diet, exercise and massage to balance a person’s three doshas (Vata, Pitta, and Kapha) that make up one’s “Prakruti” (mind-body type). According to this ancient science, oils such as brahmi and Bhrigaraj oil reduce Pitta dosha in the hair follicles thereby stimulating hair growth. Mixing either of these oils with some coconut oil and leaving it overnight is a popular solution.

Everyone’s hair loss is different, and with constant care and attention one can reduce hair loss and have a head full of beautiful tresses.

Dr John Anne
http://www.articlesbase.com/diseases-and-conditions-articles/hair-loss-natural-treatment-85971.html

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The return of Fighter Workouts for Fat Loss Fighter Test!

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There are a lot of gimmicks and commercials flying around about how to get rid of that pesky, unflattering belly fat. While there’s no “magic bullet” that will target abdominal fat in particular, this article will explain what causes an expanding waistline, and how you can make the extra baggage go away.

Steps

1. Understand the risks associated with belly fat. Belly fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it’s the deepest layer of belly fat–the fat you can’t see or grab–that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health (e.g. cancer risk). The fact that they’re located right next to and in between organs in your abdominal cavity doesn’t help. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for diabetes.

        2.    
Wrap a tape measure around your waist at the level of your navel. If you’re a person of healthy weight, a measurement of more than 35 inches (women) and 40 inches (men) is considered to be unhealthy.

3.      Exercise for weight loss. Aerobic exercise will facilitate fat loss all over your body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of your body shape. Just be sure that you focus on calorie-burning exercises, rather than sit-ups or crunches. If your abdominal muscles are covered in fat, no strengthening of those muscles is going to change that. Aerobic exercise is key.

? An additional benefit is that exercise reduces stress and insulin levels, which reduces the presence of cortisol, a hormone that leads to more belly fat deposits.

4. Change your diet. Unless you restrict your calorie intake, you’re not going to lose belly fat. There’s no “magic bullet” that will target belly fat. There are some tactics that have might help do away with belly fat faster, but only when you’ve already consistently restricted your calorie intake. For example, eating an avocado after eating an entire bag of chips isn’t going to help you get rid of belly fat–in fact, it’ll probably make the problem worse!
 Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin.

Tips

• The way your body distributes fat is largely beyond your control (heredity, menopause). What is within your control is your level of body fat overall–if you keep that low, it won’t really matter where the fat goes, because there won’t be much fat to deposit in the first place.

• Many women start gaining more weight in their belly as they get older, especially after menopause. The body fat distribution changes–less fat goes to your arms, legs and hips, and more of it goes to your midsection. Some people even find their waistline widening while their weight remains the same!Nonetheless, the above steps will help to do away with belly fat.

Warnings

• Be careful when restricting your calorie intake – being underweight is just as dangerous as being overweight.

• Doing only sit-ups and crunches can actually cause the appearance of more belly fat, as the abdominal muscles grow in size and shape, they will push out against the fat, making it appear larger and thicker. As above, all-over aerobic exercise is better than focused, spot exercise.

• Always consult a doctor before starting an exercise regimen

alex jemsy
http://www.articlesbase.com/wellness-articles/how-to-get-rid-of-tummy-fat-fast-726609.html

Most women out there, as well as a fair share of men, have fat loss as their number one goal. With all the lifestyle diseases around, that is a very worthwhile goal to have. A massive industry has mushroomed into a billion dollar monster that sells pills, thrills, potions, creams, dreams, lotions, gadgets and programs to all who are prepared to fork out the moola. There is so much information on fat loss that it can be quite confusing. Let’s see if we can get back to the basics; things that will work for 99% of the population 99% of the time.

Let’s start with a question. What is a realistic fat percentage to have? I guess you’ll have many answers, but I hope that most people would agree that we are talking about healthy and lean (think Jessica Alba and Matthew McConaughy), not skinny and weak (let’s not name names here). I always ask women: why is it that they want to look like a fashion model if all the men, OK, 99% of them, think that Jessica is way sexier? You do not just want to be thin. You want to be strong, healthy and to feel good most of the time as well. So, enough political correctness, let’s put a number on it. I believe that most women look gorgeous at between 18-21% fat. They have a feminine look with all the right curves in all the right places, but you can definitely see that they are well conditioned and lean. For men I think around 12% looks good. If you are overweight, below 18% would do you good and there is no harm in going down to 8-9% either. It just takes a bit more precise work and focus.

Since this article is on the basics of fat loss, I will not break into a whole sermon here. Here are the basics:

Food / diet / nutrition. Call it what you want. We are talking about the activity of daily stuffing your face. I won’t go into the detail here, but you need to sort this aspect out pronto. I think it was Mike Mahler who said that you can not out-condition the dinner table. I can not think of a better way to put it. An important thing to remember is that not everything will work for everybody all of the time, so don’t be surprised if you follow some Hollywood actress’ diet and you don’t see any results. It will also change as you progress through your program. A good starting point is to cut out all sugars, eat real food (if it’s in a packet or tin, it’s not real), focus on lean proteins, veggies, some fruit, not to much starches. Drink enough water and maybe herbal teas.

Strength training. This means weights. Yes, the same ones that men use. It also means free weights, not machines. At Kettlebell Fitness by Corné we use a lot of kettlebells, bodyweight and everyday objects. And enough of the “I don’t want to bulk up” story. Please believe me, madam, you do not have the natural hormone levels to bulk up. Remember, you are part of the 99%. Please believe me, sir, it doesn’t happen that easily for most guys who bust their chops for years. Getting big is more the result of getting enough calories and quality sleep. Moving heavy iron by itself will not get you big. What it will do, however, is get you lean and strong as long as you sort out the nutrition part. Circuit training with real weights is fantastic for shedding the unwanted kilos.

Full body movements. Every body is busy, but you realize that you must make the time to train. Good move. To give you the most bang for your buck, don’t think about training a muscle (like arms or chest) but rather think about doing movements. You will not find a gymnast doing “bicep day”, or a sprinter having a back workout. Yet most people would kill to have an athletic body. This is where kettlebells really shine. Traditional kettlebell training is all about whole body movements like swings, snatches and clean and jerks. It does not depend on the tools, it depends on the method. You can squat with your child in your arms or press your lovely wife overhead, just get it done. Full body movements will ignite your metabolic fire faster than you can say “late night infomercial”. You also get a desirable hormonal response from training with heavy weights and full body movements. An important note: if you have not done any of the mentioned exercises before, please get somebody who is qualified to show you the correct technique. Start out slowly, get confident and then reap the rewards, because they will surely come.

Cardio. If you want to do some, keep it short and intense. Find a enjoyable activity and do some interval training. That means busting your ass for 1 minute, recovering for 1 minute, busting your ass again, etc. Do 20 minutes total and you are done. Some activities are obviously better suited to interval training. Sprinting works better that playing pool, for example. Use common sense. What about walking, I can hear you ask, or cruising along on a stair stepper while talking to your friend? Not enough intensity, friends. Slow cardio at around 60-70% MHR is good for a healthy heart, not for dropping fat and stoking your metabolism. If you do 3 weight training sessions a week, have a good stroll on 2 other days to keep your heart happy. Otherwise, don’t bother.

There you have it; fat loss in a nutshell. It will work for most of the people most of the time.

Corné Dannhauser
http://www.articlesbase.com/weight-loss-articles/weight-loss-basics-that-will-work-99-of-the-time-707246.html