Archive for the 'Exercise' Category

Fat Burning Over Forty

If you are over forty years old and want to burn fat, you probably think you need to do more fat burning cardio workouts. However, the shocking truth is that you need to exercise less and do more intense workouts.

In this article, youre going to discover the truth about burning fat over the age of 40. Youll find out its a lot more important to do quality, not quantity, when it comes to your exercise sessions. So lets get started by looking at why cardio fails for fat loss.

In a research study published in the prestigious journal, Obesity, researchers put men and women on an extreme cardio workout program. Each subject had to do one hour of cardio six days per week for one year. Thats a total of 300 hours of cardio.

Now most folks would expect big-time weight loss results from that much cardio exercise, but the results were extremely disappointing (although not surprising to me). The men lost an average of 6 pounds while the women lost only 4 pounds. Thats over 50 hours of cardio just to lose one measly pound!

Theres no way I would keep my job as a fat loss expert if my clients only lost one pound every 60 days. So thats why I use interval training and resistance training with all of my clients, no matter what their age.

The truth is that someone who is over 40 needs to train using the same fat loss principles as someone who is under 30. Of course, you need to have your doctor clear you for exercise, and you might have some specific areas of muscle weakness that need more work, but other than that, everything else is the same.

Here are my top 3 fat burning rules for folks over forty who want to lose belly fat.

Rule number one is to eat a low-calorie diet focusing on whole, natural foods. We all need to be eating more fruits and vegetables, and it doesnt matter what age you are. So try to add one extra serving tomorrow until you are up to 10 total servings per day.

The fiber will help fill you up and by reducing processed foods in your diet you will have more energy and you will lose weight. Its that easy.

The second rule is to use resistance training to sculpt your muscles. As you get older, strength becomes more and more important to your health and well-being. If you dont use it, youll lose it, so make sure your exercise program includes total body strength training at least twice per week, and preferably three times per week.

Finally, you need interval training to help you burn belly fat in less workout time than long slow cardio. Research from Australia found that women who did only 20 minutes of interval training three times per week were able to lose more belly fat than women who did 40 minutes of long, slow cardio.

So switch your program to short, burst exercise and youll get more results in less time, no matter what your age!

How To Get Thinner Thighs Proven And Effective Exercises To Lose The Fat For Slender Shapely Thighs

Many women desire to have nice, well-toned legs, but not many of them know how to get thinner thighs. Many turn to diets that leave them hungry and weak. Instead, the best way to get the thighs youve always wanted is through exercise and a balanced diet. Here are several exercises that specifically target the hamstrings and the quadriceps, the muscles that make up your thighs.

1) Power Walking

The rationale behind this is pretty obvious. This exercise must be the simplest to do because its one activity you do everyday. But to get thinner thighs, you must change your routine a bit. Walking at a faster rate and with bigger strides will surely get your thigh muscles engaged. This is also good for your cardiovascular health, so, walk, walk, walk!

2) Squats

Of all the ways on how to get thinner thighs, nothing will get your quadriceps pumping like squats. Squats also train and lift your buttocks but one must do it properly to avoid injuring the knee. Make sure that you keep your knee joint above your ankle as you bend. This will protect the knee joint from injury.

Chair Squats

For simple chair squats, stand in front of a chair with your back facing it. Keeping your movements slow and controlled, make a move to sit on the chair. Dont let your buttocks touch the chair as you go down. Then return to your original position, with your legs not fully extended.

Wall Squat

This exercise will target your front thighs. Stand in front of a wall with your upper back against it. Place your feet shoulder width apart, toes pointed slightly upward. Keep your weight center and distributed to both your feet. Lower yourself into a squat position, making sure that you do it slowly while keeping your heels at the floor. Slowly straighten your legs and go back to your starting position. Repeat.

3) Lunges

Still wondering how to get thinner thighs? Then try lunges. These exercises engage your quadriceps (front thighs), hamstrings (back of the thighs) and your buttocks. Stand up straight by pulling your abdominals in and shoulders back. Step forward with one of your legs and leave the other behind. Squat down slowly, keeping control. Make sure that you keep your weight evenly distributed to both your legs and push your hips back. Keep your knees above your ankle to lessen the strain on the knee, and return to your original position, stopping just before you straighten out your legs. Repeat.

To intensify your thigh muscle training, you can use resistance tubing or hold on to dumbbells. These ways on how to get thinner thighs will be useless if you dont watch what you eat. To get the most results, it is wise to eat healthy food. Also, be sure to consult your doctor before getting into any exercise program.

Tips for Getting Fitness at Home

A person is said to be physically fit if he or she is physically sound, healthy and he or she has the ability to perform physical activities well. Nowadays more than 60 % of people say that they dont have enough time to running for an hour or hit the gym. But all these people want to be fit and get into better shape.

No doubt people all over the world are more and more health conscious, but most of them dont know how actually complete fitness can be achieved. Although one can prepare his / her personal fitness plan provided some important tips and precautions have been taken into consideration, otherwise it can cause adverse effects.

Online books and videos about fitness training can be helpful to some extent but has the drawback of non confirmation that you are adopting them correctly.

If you can not visit gyms or health clubs and also are not able to make up your mind to rely upon books or videos, then the best option for you could be hiring a personal trainer for few days. Personal training sessions are very popular these days among people who want a focused fitness program designed for their individual needs and implementing it in the right direction at their own place.

You may hire a certified and professional personal fitness coach who can provide you fitness training sessions with a well organized fitness plan as per your age, sex, medical condition and your daily works schedule at your home or office.

Benefits of hiring a Personal Fitness Coach :

Diet plan – Personal fitness coach prepare daily diet plan in which he / she decides that what are your calorie requirements and how can you get it perfectly. Fitness trainer know very well that according to trainees age, height, weight and medical condition what calories requires to get high fitness results.

Fitness training sessions – On the basis of trainees age, sex, weight, height and medical condition fitness instructor prepares the physical exercise session plan in which he or she decides what type of exercise is required for trainee and which exercise a trainee should do first and for how many times. Fitness coach divides the whole fitness programs in different small sessions and set the priorities and time of exercise according to particular fitness trainee. This training program you can further continue by yourself at your home.

Exercise Equipments- Personal fitness trainer generally bring fitness equipments needed for exercising and also can guide you what kind of equipments you should use to carry on with your fitness program.

Physical and Mental fitness Perfect physical fitness is directly correlated to mental fitness.

A certified fitness trainer trains you to develop a positive attitude and motivates you for exercising so that you lead a healthy life.