Tuesday, September 29, 2009

Burn More Calories by Lifting Weight

Most people thinks of lifting weight to build muscle and doing cardio to burn fat. That may be true at the first look.

Adding weight or losing weight is a simple matter of calorie surplus or deficit.

For a long time, we know that the calorie burned in a weight training session is most likely less than that of a cardio session. But we also know that the EPOC (excess post-workout oxygen consumption) effect for an intense weight training session could elevate basal metabolic rate and keep calorie burning for as long as 48 hours. This is the so called "after burn" effect.

A recent study showed that the caloric expenditure from a weight training session is higher than the researchers originally estimated.

Reference: Contribution of anaerobic energy expenditure to whole body thermogenesis, Christopher B Scott, Nutrition & Metabolism 2005, 2:14

"It has been concluded from exercise oxygen uptake-only measurements that a one-set circuit weight training regimen consisting of 8 exercises was 15 kcals short of meeting the energy expenditure criteria for a healthy lifestyle in men (i.e., 150-200 kcals per exercise session). However, these criteria would appear to have been met if an estimate of rapid glycolytic ATP re-synthesis were included with the exercise oxygen uptake measurements. Depending on the size of the exercising muscle mass, my students and I have found blood lactate contributions to a single bout of weight training exercise (i.e., 1 set) to range from 3 to 12 kcalories in men; a minimal contribution of 3 kcal per exercise would result in an increase in energy expenditure of almost 25 kcal for this weight training circuit.The use of both an anaerobic estimate and an aerobic measure of energy expenditure would provide support for regular circuit weight training as an effective method of obtaining a healthy lifestyle in men. The anaerobic energy expenditure component needs to be large to make a significant contribution to total energy expenditure and this is best seen during brief heavy to severe exercise (total energy expenditure includes exercise anaerobic and aerobic energy expenditure and an acute measure of EPOC)"

It implis that a circuit of 8 exercises has been shown to burn about 135 calories when using a measure of oxygen uptake (how we classify caloric burn of aerobic work).

But when you add the Rapid Glyoclytic ATP Resynthesis, you will burn another 3 to 12 calories per single set, or 24 to 96 calories per 8 exercise circuit. Therefore, a circuit of eight exercises could result in a total energy expenditure of 159 to 231 calories (and note that an eight exercise circuit would take around 8-12 mins or so).

The study looked at weight training using a 15-rep max. It wouldn't be hard to assume that a heavier load could burn more calories per set. You would burn more calories during free weight training because of greater overall muscle recruitment but this has been ignored up until now.


Even you want to lose weight, combining strength training with cardio exercise will give you the maximum fat burning 24/7. And the program would really help you shape up to a nice figure, not just a smaller version of your former self.

Visit http://www.careyforfitness.com/Free_Gifts.html#signup to sign up for FREE e-books and special reports to help you build muscle, burn fat and uncover your six pack abs.

Monday, September 28, 2009

Jump Start Your Weight Loss Journey with a Nutritive Cleanse and Detox

"Have you ever been wondering why you try so hard to lose a few pounds and only to gain them back so quickly and effortlessly?"

This is not your fault, my friend.

In the modern world, our diet is often so rich in processed foods and deficient in fiber and vital nutrients. Our body has become less efficient in digesting foods and converting them into energy to fuel our body and maintain cellular functions.

Slowly and surely your body builds up "sludge" inside. The sludge consists of accumulated toxins and food wastes that stay never get flushed out of your body. The "sludge" has slowed down every system in your body. It makes your body almost impossible to release stored bodyfat. Sludge has caussed you to age faster and feel older and less energized than you should.

More than 70% of Americans and Canadians are clinically constipated. That means their colons are storing fecal matter that could be years old. In fact, the normal adult stores more than 5 pounds of fecal matter in their colon at any given time.

If you eat 3 meals a day and you only poop once a day (or less), where do you think the rest of this matter goes? The truth is, it compresses down, excreting any liquid and then packs onto the walls of your colon, eventually forming polyps or herniating through your colon wall creating pockets.

You’ll never lose weight efficiently, you’ll never have loads of energy and your metabolism will never become powerful enough to burn off that stubborn fat until you get rid of this built-up fecal matter.

When Do You Need Internal Cleansing?

How do you know when it's time to free your body of accumulated toxins and other waste materials with a cleanse?

If you experience one or more of the following, then it's time to detoxify:
  • Frequent tiredness and low energy

  • Flatulence, gas & bloating

  • Impaired digestion

  • Irritability, mood swings

  • Bad breath & foul-smelling stools

  • Occasional constipation

  • Protruding belly ("pooch")

  • Powerful food cravings

  • Skin problems

  • Metallic taste in mouth

Cleaning out your system first before your starting your weight loss makes whole dieting process easier and smoother along the way.

Many health experts recommend cleansing as a normal, preventive practice. It's a simple and gentle way to get rid of any junk food dependencies or bad habits. A good cleansing and detox regiment helps maintain a healhty weight without feeling deprived.

The easiest way to do this is either through a series of colonics, which is never a pleasant experience but quite effective, or by consuming things like warm water with a little concentrated lemon juice and cayenne pepper. If you do this a few times each day, it’s going to increase the strength of your colon walls, and increase the rate at which you defecate, cleaning your entire digestive system, adding energy to your day and health to your metabolism.

You cannot expect to improve your metabolism, lose weight permanently or drastically increase your energy level without first cleaning your system.

So How Do You Properly Cleanse and Detox Your Body?

Here is a 5-Day Nutritive Cleanse program that may help you cleanse and detox your body.

As opposed to many far too aggresive program on the market, Young Living's 5-Day Nutritive Cleanse is a more gentle, progressive approach. The nutritive cleanse includes the following:
  • NingXia Red: an energerzing, replenishing, whole wolfberry nutrition infusion providing your body with the nutrition it needs during the cleansing process.

  • Balance Complete: a nutrient-rich fibers providing

  • Digest+Cleanse(TM): essential oil blend in softgels promoting healthy digestion and eliminating the discomfort that may arise from an increase in fiber intake.

Balance Complete delivers eleven grams of fiber per serving, is low in calories, high in nutritients, and has appetite-suppressing ingredients that leave you feeling full and satisfied hours after drinking it. Two ounces of NingXia Red taken with each Balance Complete shake adds a sustained energy boost.

The ingredients in Digest+Cleanse(TM) are all proven to have calming effects on the digestive system. Lemon oil, another key ingredient in Digest+Cleanse, has an equally long history. Jean Valnet, famous medical doctor and practitioner of aromatherapy, says lemon oil stimulates gastrohepatic and pancreatic secretions.

Other supportive oils in Digest + Cleanse such as ginger, fennel, and anise, have a long tradition of cleansing and improving digestive function. They are reported to soothe the bowel, improve elimination, and activate various digestive organs.

When taken 30 to 60 minutes before each Balance Complete shake, it greatly increases the effectiveness and comfort of the 5-Day Nutritive Cleanse.

For more information, visit http://www.truehealingoils.com for Item No. 3296.

Wednesday, September 23, 2009

Bridal Shape Up Testimonial for Denville Personal Trainer Carey Yang

A happy client shares her bridal shape-up success story after training with Denville personal trainer Carey Yang in Morris County, New Jersey.

"100% wedding-dress confident. Carey helps me get into the best shape of my life and ready for my wedding!"

To shape up and look my best for my wedding, I trained with Carey for about 3 months. The results are better than I expected. In addition to the hard-core workout with Carey, I learned valuable nutritional education, diet plan and healthy eating habit. I lost a couple of inches on my thighs, my arms, and around my waist and got rid of some cellulite in my trouble area. I have dropped 6 to 7% body fat just in time to fit my wedding dress perfectly. It’s not always easy as I was so busy with work and wedding planning. I wanted to quit so many times. But Carey is always enthusiastic and energetic. He encourages me and helps me get back on track. His workout routines are always innovative and effective that I feel refreshing and every muscle is working hard all the time. I feel particularly confident and strong from the fusion workout mixed in kickboxing, yoga and Pilates. I highly recommend Carey if you want to see results. – Elizabeth M., Parsippany, NJ

100% Wedding-dress Confident

Interested in shaping up before your wedding or reunion?

Call 973-303-2424 or email Carey@CareyForFitness.com to book your complimentary consultation and Let me help you look your best on the the big day!

Train with the Best!

Sunday, September 06, 2009

Fitness Expert Carey Yang to Speak on Fit for Success: How You Can Shift Your Mindset and Transform Your Body to Change Your Life and Accelerate Your


Fitness Expert Carey Yang to Speak on Fit for Success: How You Can Shift Your Mindset and Transform Your Body to Change Your Life and Accelerate Your Success

Fitness Expert Carey Yang of Denville, NJ will present a Fitness and Wellness Seminar titled “Fit for Success in 28 Days or Less: How You Can Shift Your Mindset and Transform Your Body to Change Your Life and Accelerate Your Success” on Thursday, September 17 at 7:00 pm at Rockaway Township Free Public Library in Rockaway, New Jersey.

Denville, NJ, August 30, 2009 -- The average Americans who struggle with the challenge of weight gain, health problems and life changes will learn valuable tips and strategies on Thursday, September 17 at 7:00 pm in Rockaway, New Jersey.

Denville fitness expert Carey Yang will present a Fitness and Wellness Seminar on “Fit for Success in 28 Days or Less.” In this seminar, he will share strategies with the audience on how to have a healthy mindset and attitude to lose weight, get fit and really transform their body and the benefits of changing their life and accelerating their personal and business success.

Carey Yang is a certified personal trainer and fitness expert locally based in Denville. A lifetime athlete, fitness enthusiast, personal trainer and wellness coach, Yang has transformed himself and helped many others to lose weight, get fit and stay healthy even after 40. He is committed to sharing his expertise and passion in health and fitness with the community - one at a time. He’s regularly featured in the media for his business, training, and community program.

Many Americans feel exhausted and drained by the endless to-do lists in their calendar. Living healthy and getting fit may be one of their top priorities but is often pushed down to the bottom of the list.

A lot of driven people see career success and fitness success as competing goals. It’s either one or the other, but not both. “This is a faulty mindset. You cannot swap your health for career success. You don’t want to win the career race but die on the health finish line. That’s not success, but sacrifice,” Yang says. “I see some of my mid-40 friends advancing their careers and making a lot of money by sacrificing their health and fitness in the past 20 years. They have a lot of money in the bank, but their life is miserable. Now they have to use the money they earn to make up for the time and health they lost. That is sad.”

Yang says, “You can’t sacrifice your health and fitness for your career success. They are the foundation of your being. Without health, you have nothing. Without good health, how can you enjoy the wealth you have built?”

In this special fitness and wellness seminar revealing real secrets to weight loss, body transformation, nutrition and personal success, the attendees will learn:

  • The #1 myth of that forever last 10 pounds: Why losing 10 pounds is not the right goal to set and that's why you never get it
  • Healthy and powerful mindset for permanent weight loss and fitness
  • The best exercises to help you lose weight, tone up your arms, and slim down your waist
  • No-nonsense eating strategies that work for you - no special diet required
  • Why your health and fitness can help you achieve career and personal success

An Open Forum Q&A Session will follow at the end of presentation. The participants will receive a free copy of Special Report "How to Build Your Dream Body in 6 Easy Steps" and Fat-Burning Food Guide.

This seminar will be held at Rockaway Township Free Public Library, 61 Mount Hope Road in Rockaway, New Jersey on Thursday, September 17 from 7:00 pm to 8:30 pm. The seminar is free and open to the public. Registration in person or by phone is required (973-637-2344).

About C. Carey Yang

C. Carey Yang, Your Dream Body WorkoutXpert(TM), is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint(TM) Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.careyforfitness.com/.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@CareyForFitness.com.


Media Contact:
C. Carey Yang

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