Tuesday, 2 May 2017

Cardiovascular Resistance Training Schedule


Cardiovascular (cardio) and resistance training are two different components to fitness, and should be treated as such.  Many people start a workout program by incorporating cardio and resistance training into their daily program from the beginning.  That is good initiative, but a bad judgment call.

Your body is like a vehicle that needs fuel to operate, and just like a vehicle, your body needs to properly refuel.  Being such a complex machine, the human body needs hours and sometimes days to refuel entirely.  If you give your body time to rest properly, you will allow it to perform better at the tasks in which you want it to do.

So just like a car, if you have a good portion of your fuel all ready depleted, you will not be able to go the same distance as if you had a full tank.  As your body taps into its energy reserves, it will deplete a good majority of them while you are doing your work out.

Lets take the example of an individual who decides to go to the gym 5 times a week, and has very little to no exercise experience.  They want to maximize their results in the shortest time, so they opt to go to the gym for 2-3 hours spending half the time on cardio and the other half weight lifting.  Chances are that this person will be tired within the first hour, and either not complete, or even begin the second half of their work out.  By continuing to work out like this, a person will risk overt training.

Instead, this individual should split up their workouts entirely.  I suggest a less time-consuming schedule that would maximize results.  Going 5 times a week is fine, but by spreading the workload, you can be certain to finish off each workout strong, as well as the week without being too fatigued.  An example would be to do cardio 3 times a week and resistance training 2 times a week.

Initial cardio sessions should not take more than an hour. I suggest the following:

  • 5 minutes of stretching
  • 5 min of a light warm up
  • 5 min of dynamic stretching
  • 20-30 min of cardiovascular training (This would be the actual Cardio workout)
  • 10 min of cool down and stretching

Keeping track of your times, distances, and type of equipment (if any) used is crucial to your overall fitness program.  This will allow you to gauge your progress and make any changes as time progresses.

Resistance training at the beginning of a workout plan should be done at least 2 times a week with proper rest in between workouts.  A person should do full body resistance training at a weight that is not too challenging, yet.  There is no point in lifting a large amount of weight if not done properly.  It may look good to see two 45 pound plates on each side of the bar, but it will be completely useless if not lifted properly. As your training progresses, you should vary your lifting style.  The incorporation of advanced lifting techniques is what will give you maximum results. Even something as simple as increasing the weight by 5 lbs can make all of the difference.

An example of this type of training would look like this:

  • Monday-Cardio
  • Tuesday Resistance Training
  • Wednesday Cardio
  • Thursday Resistance Training
  • Friday Cardio
  • Saturday & Sunday Rest

Just like cardio and resistance training, your training schedule should also be dynamic. A good personal trainer will work closely with you in designing an effective training program that will be dynamic, and allow you to attain your goals in a reasonable time frame.

Are Protein Shakes Necessary?

Are Protein Shakes Necessary

The short answer: Yes.

A protein shake will give you a high amount of protein with only a small amount of calories. It is necessary to have a good amount of protein intake in order to get the maximum results.
An individual should consume about 0.8 grams of protein for every pound they weigh. However, keep in mind this is assuming that you are working out, and the ideal time to consume a protein shake would be post workout.

A lot of people leave the gym hungry, and with good reason.  Unfortunately, they tend to make the mistake of eating inadequately after working out.  They opt for something easy to eat and usually end up at one of the easily accessible fast food restaurants.  There has been a fast food restaurant within walking distance distance of any gym I have been to! It’s easy. It’s cheap.  I get it.  We have to make the right choices in what we eat, and a post workout shake is ideal.

If you were to consume six chicken nuggets, it would have approximately 250 Calories and 14G of protein. A protein shake (depending on the type) will have about 260 Calories and 48G or protein. A person would have to consume 18 chicken nuggets to attain a similar amount of protein, but now they are also consuming 750 calories!

Shoot for a shake that has whey protein.  That is a fast acting protein that your body will use in a short time frame.  It is this short time frame that your body needs the most nutrients.  When you workout, your body will increase its metabolic burn rate and burn more calories and nutrients than normal.  When you finish working out, your body will NOT return to it’s normal metabolic burn rate immediately.  It will enter what is called excess post oxygen consumption (EPOC).  It is during this time it is vitally important that you give your body the proper nutrients it needs to recover.  Thus a protein shake will fulfill that need by giving your body protein as well as other vitamins and minerals.

Saturday, 12 November 2016

How to Lose Weight Fast without Exercise in a Week

Are you fat? Want to look lean? There is no need to be upset! We will comprehensively guide you how to lose weight fast without exercise in a week. It’s an irony that exercise is the only thing that clicks in our mind whenever we think about losing fat and getting lean. Exercise is indeed a beneficial way to get leaner because it not only burns off those unwanted adipose tissues of your body in fairly quick time but also builds muscle mass. However, that is not the only way to lose weight. There are other alternate methods that can be deployed to get the same results. Here we will discuss tips and tricks that will guide you how to lose weight fast in a week.

How to lose weight fast without exercise in a week

How to Lose Weight Fast without Exercise in a Week

Losing weight is all about adopting a healthy lifestyle that suits you. Here are several steps that will help you to start losing weight within a week.

  • Develop your self-will: Nothing good comes without effort. First of all, you need to make up your mind that you wish to lose weight. Losing weight needs determination of mind. You need to stay conscious of your lifestyle and how can it influence your fitness.
  • Don’t skip meals: This is something that may surprise some – There is no need to skip meals! This is because skipping meals would lead you to eat the wrong snacks at the wrong time, leading to more harm to your physical fitness. Therefore, never ever skip your regular meal.
  • Look before you eat: The biggest enemy between you and your physical fitness is what you eat. It is essential to count your body’s caloric requirements before munching down everything. You should look to eat foods that are good in fibers and protein. Abstain excessive intake of fatty foods and carbohydrates. Your best friends are vegetables because they are rich in fibers and low in fat. Likewise, protein rich foods are also the key to lose weight fast.
  • Take smaller servings: Eating with modesty should be your policy when you’re trying to eat. Try to eat a smaller serving of everything. Avoid eating till you feel all stuffed up. You can use a smaller dish to fill up, which will psychologically make you feel that you have eaten a plate full of food. And if still you feel some need, an extra serving of salad can help you out.
  • Take more mini-meals instead of less mega-meals:Eating a lot in one go is never healty for your body. Therefore, it is recommended that you should have 4 to 5 min-meals instead of having 2-3 mega-meals a day. Keeping your average serving size small will help your stomach to digest the food quicker.
  • Don’t skip your breakfast: Many people make the mistake of skipping breakfast so they can have a heavy lunch or dinner. However, breakfast is the most important meal of your day. What you eat in breakfast defines the tone of your entire day. Eat fresh and healthy to ensure that you get a good boost of energy in the morning.
  • Only keep healthy food items at home: Getting random hunger pangs is common among us all. One can have the craving of munching at any random hour of the clock. For those particular instances, keep only the healthy snacks at home so that it is the only option you have at your home to eat.
  • Take adequate sleep: Taking a good sleep is essential to lose weight. By adequate sleep, it means that an individual should take a 6-8 hours of sleep every night. Not taking requisite sleep slows down the metabolism of your body which prevents it to burn down the calories at the usual pace. Research also says that sleeplessness can lead to increase in “hunger hormones” resulting in temptations to eat more.
  • Drink lots of water: Drinking water is a good way to speed up your metabolism which helps in burning calories faster. Plus, drinking water makes you feel fuller and satisfied, helping you to control your temptations to eat something “unnecessarily”. It is recommended to drink water about half an hour before every meal and avoid drinking water immediately after a meal. Anything between 8-10 glasses of water should be your minimum intake for the day.
  • Avoid salt: Even though your body needs a minimum level of salt, excessive use of it allows your body to hold more water, resulting in bloating your cells at the micro level and that, as a whole, can make you look a bit swollen. Try to avoid salt as much as you can.
  • Increase body movements: Don’t skip any required body movement. For instance, if you walk and talk during a thirty minute phone call, you’ve walked almost 3 kilometers. Cooking and cleaning can also help in increasing body metabolism that can result in losing weight. Try to take extra steps up and down the stairs. Avoid staying stagnant on the couch all day long.
  • Get a support group: Surround yourself with people who are there to support your cause and motivate you to achieve it. For instance, you can ask your mother to help you avoid unhealthy snacks. You can ask your friends to keep a check on your eating habits and motivate you to achieve your targets.
  • Set rewards for yourself: This is another interesting way to self-motivate yourself. You can reward yourself with your favorite shoes or watch for losing a certain amount of weight. This will coincide your desires with your target to lose weight.
  • Play more games: You can always enjoy a game of Frisbee or badminton with your friends at home or in a park. If you’re in an extra sporty mood, you can also play some soccer or cricket. These games not only serve as a source of joy but also help you to lose calories.

Home Remedies to Lose Weight Fast without Exercise

Home Remedies to Lose Weight Fast without Exercise

Losing weight is not achieved by relying on one weight losing food. It is achieved by having a balanced diet that has minimum of calories. Below are some home remedies you can opt for, to lose weight fast without the need to hit the gymnasium.

  • Lemon: Lemon is considered to be the nature’s best weapon to kill fats. It not only adds a wonderful flavor to your food but also has a large number of health benefits. Regular use of lemon in your daily routine is the key.
  • Ginger: Ginger is a popular vegetable that is used in cooking. It is proven to act as a hunger suppressor, which helps us to reduce the intake of calories. You can have ginger in tea (ginger tea), in your salads or with your normal diet.
  • Drink water – lots of it: The most important and easy step towards losing weight is to drink ample amounts of water. Water not only speeds up your metabolism but also helps your body to perform detoxification. Metabolism burns down calories and detoxification eliminates waste from your body. Both the processes combined help you to lose weight.
  • Green Tea: Green tea, without the addition of milk or sugar, is a widely considered way to lose weight. It is believed that green tea has chemicals which don’t allow the body to absorb lipids and it reduces stress which improves metabolism. Research is still being done to see whether green tea really is a way to reduce weight, but because it has worked for so many people, we would recommend you to have two cups of green tea every day.
  • Garlic: Garlic acts as a weight loss supplement. It is recommended to be consumed in regular meals to ensure that you get the adequate goodness of garlic that can assist you to lose weight.
  • Apple Cider Vinegar: Apple cider vinegar has been known to reduce the glucose level in your blood. It should be taken in controlled quantity, in diluted form, salads or cooked food, since excess of it can bring about negative effects on your body such as heart burning and stomach disorders.
  • Cabbage: Cabbage is extremely low in calories and high in fibres. It does not directly burn your calories but since it has such a low calorie count, it can be a good part of your diet plan.
  • Honey: Honey is nature’s best sweetener. It is scrumptious, sweet and satisfying. It has natural sugars that are easily digestible by the human stomach. Honey is known to speed up liver activity that results in increased metabolism, hence leading to weight loss.
  • Chia Seeds: Chia seeds are rich in fiber and protein content. Plus, they have a low calorie count. Chia seeds can be consumed in cereals or mixed in milk.
  • Cucumber: Cucumber is 96% water and rich in fiber content. Therefore, you can well imagine how less the calorie count it has. Cucumber helps to keep your body hydrated and makes you feel full, preventing you from eating more.
  • Fennel seeds: Funnel seeds are made from insoluble fibers. They have water retention properties and also promote better bowel movements, resulting in smoother digestion. Another plus point of funnel seeds is that they gave promote detoxification, resulting in better waste removal by the body.
  • Carrot: Carrots are famous for helping in improving human vision. But do you know that carrots have an extremely low calorie count? Plus, they have fibers which makes you feel fuller and helps you in forgetting hunger. Carrots should be the daily part of your diet plan, either alone or in the form of raw salad.
  • Peach: Fruits are generally rich in sugar and fairly high in calorie content. Peach is an exception there. Peach has a significantly low calorie count and is easily digestible by the human body. Peaches easily make it to anyone’s diet plans.
  • Papaya: Papaya is a fruit whose pulp somewhat resembles to that of the mango. However, contrary to the mango, papaya is low in calories and high in vitamin content and fibers. Papaya are excellent in improving digestion and bowel movements.
  • Water Melon: Water melon is 92% water and just 6% sugar. It is light, crisp and easy to digest. Water melon can make you feel full without the intake of much calories. Therefore, you can munch as much watermelon as you want.

CONCLUSION

At the end of the day, it’s all about your determination. People from around the world have shredded dozens of pounds just their sheer will power. If you’re up for it and you wish to become leaner, the above stated tips are an ideal guideline for you.