Why Aren't You Losing Fat?

One of my fitness colleagues John Roman is launching his final fat loss program.

There has been a discussion going around in the fitness community about fat loss.

It seems like most fat loss programs focus on one main thing: to burn fat, you have to expend more energy than you take in.

Such a focus makes sense, of course, because if there is a universal truth to fat loss, that’s it.

This is what we call “energy balance.” In order to lose fat, you have to create what we call “energy debt” or “energy deficit” –that is, eliminate the balance and instead be on the negative side of the balance scales.

That works very well for “beginning” fat, of course. However, success doesn’t last forever.

As anyone who’s ever been on a diet and exercise program of any kind can tell you, at first it’s pretty smooth sailing. Eat less, do more, lose fat.

And then it stops—and usually, stops suddenly, as those same people can also tell you.

Of course, the first instinct people have is a very natural one: to simply do more of what was bringing them success in the first place.

So they eat even less and do even more.

And…have no results.

You see, what these people fail to realize (and what most fat loss programs fail to address) is that:

After a certain point, simple energy deficit no longer covers the tab.

It becomes more about what type of deficit. Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more Calories through exercise.

Even then, things don’t always happen as quickly as you want.

You see, once you’ve hit a fat loss plateau—or when you’re trying to lose the last few pounds, like I was when I was dieting for the beach house—fat loss becomes a bit less about energy balance a lot more about hormones.

Some hormones, such as leptin, actually control the majority of your general fat loss efforts and all the factors thereof: appetite, satiety, “starvation mode.” However, assuming you’re eating enough and trying to create an energy deficit through training, leptin isn’t the issue.

There are other hormones which are a bit more insidious in their effects on your physique. They don’t just determine IF you gain fat—they determine where you gain it, and whether you’re able to lose it from those areas.

Those “problem” areas on your body are there for a reason.

“Problem areas” are created by your hormonal environment, and it’s your hormones that force your body to have particular fat storage patterns.

It becomes more about what type of deficit. Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more Calories through exercise.

Even then, things don’t always happen as quickly as you want.

We'll discuss three most common types of regional fat storage, and the hormones that cause them.

New Jersey Personal Trainer Reveals the Secrets to Kathy Ireland’s Weight Loss Success

Your Dream Body WorkoutXpert(TM) C. Carey Yang of Denville, New Jersey-based fitness professional has cracked the secret codes to Kathy Ireland’s recent weight loss success by revealing his 6-Step Dream Body Blueprint(TM) transformation process in a special report.

DENVILLE, NJ -- April 20, 2009 --The average Americans who struggle with the emotions, challenges, frustrations of weight loss and gain now can learn valuable tips and strategies used by the celebrities and fitness models from a local fitness professional.

C. Carey Yang, a Denville, NJ-based certified personal trainer and fitness expert, has revealed the secrets to Kathy Ireland’s recent weight loss success. He summarizes in a special report that details the unique 6-Step Dream Body Blueprint(TM) body transformation process.

Kathy Ireland was Sports Illustrated’s Swimsuit Issue cover model three times back in the 90’s. For many people, she was “it.” “The truth is that even a fitness supermodel and celebrity like Kathy Ireland can fall off the fitness wagon,” says Yang, Your Dream Body WorkoutXpert(TM).

Ireland tells People magazine in its latest issue. “I didn't recognize the person I saw. I saw someone who looked overwhelmed, overstressed, overweight, over-everything.”

As with many busy and stressed-out Americans, Ireland has been gradually putting on 25 pounds without realizing it until her son took a picture of her and said, “Mom, you look pregnant!” That is the wake-up call.

“It’s all about lifestyle and taking time to take care of yourself, your body and mind,” Yang says. “She has been busy running her billion-dollar fashion design business while raising three children. She admitted that she’s not allowing time for herself and just let it go.”

In the interview, Ireland credited her weight loss success by enlisting her friend who happens to be a personal trainer and nutritionist, making healthier food choices, and exercising three sessions a week. Now at age 46, she looks fabulous again like a supermodel.

“Many people and my clients asked me: ‘How did she lose weight and get back in supermodel shape? What can we learn from her? What are her secrets?’” Yang says. “It is no rocket science and I have laid it down clearly in Your Dream Body Blueprint(TM) process. To succeed in anything is never a fluke. Losing weight and getting in shape is no exception. The key is to have a proven system, follow it, and adapt it to your individual needs and goals because everyone is different.”

Yang shares the highlights of the 6-Step Your Dream Body Blueprint(TM) transformation system:

1. Know what you want and why you want it.
2. Have a healthy and powerful mindset.
3. Know where you are.
4. Find the right sculpting tools.
5. Deal with expected and unexpected setbacks.
6. Get professional help.

The full special report is available at no cost by emailing Carey@CareyForFitness.com or by calling 973-303-2424. For more information, visit http://www.CareyForFitness.com and http://www.YourDreamBodyWorkoutXpert.com.

About C. Carey Yang
C. Carey Yang, Your Dream Body WorkoutXpert(TM), is a health and fitness professional helping people improve their health and quality of life, build a lean, fit and healthy body. He is specialized in helping busy working professionals, business owners and parents. Yang is the creator of Your Dream Body Blueprint(TM) transformation system.

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

Contact Information:
C. Carey Yang
Phone: 973-303-2424
Email: Carey@CareyForFitness.com
Web: http://www.CareyForFitness.com
http://www.YourDreamBodyWorkoutXpert.com

Online Press Release Link:

http://www.prlog.org/10220765-local-fitness-professional-reveals-the-secrets-to-kathy-irelands-weight-loss-success.html

3 Simple Tools to Help You Lose Weight

Many people make their weight loss plan so complicated that they quit at the first sign of obstacle.

A well design weight loss plan without diligent follow-through execution is like no plan.

Here are 3 simple tools you use every day to help you lose weight:

1. Use Your Scale: Weight yourself every morning at the same time (after bathroom release, before breakfast). It will help you set your today right from the start. You can track your weight fluctuation.

2. Use Your Table: Tune off TV or other distractions. Mindful eating can help you eat less, enjoy the foods more and feel fuller.

3. Use Your Measuring Cup: Weight loss is about calorie/energy deficit. Portion control can be easily over-estimated. Use the measuring cup to make sure you're not eating more than planned.


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"The Body Fat Solution" Book Review

Reviewed by Kelly Jadon on Tom Venuto's new book The Body Fat Solution

Tom Venuto has a fearless reputation as a man who is a fat loss expert and a natural, steroid-free bodybuilder. Since 1990, he has trained hundreds of individuals, and graduated 600 plus people from his nationally known 12-week coaching program, which was the base for his highly successful ebook Burn the Fat Feed the Muscle.

The Body Fat Solution provides solutions for regular people who live with stress, a shortage of time, emotional eating habits, and who lack motivation. Venuto presents a simple five-part formula which works for millions of people and encompasses a total-life approach addressing physical, mental, emotional, and social weight loss needs. The book aims to help the reader find and address the cause of his or her obesity, then eliminate it.

Venuto offers explanations for why we believe weight loss and body fat myths:

You can eat as much as you want and still lose weight.

Overweight people have a slower metabolism than thin people.

Some people are diet-resistant and can't lose weight.

Your genetics are why you are overweight.

Dietary fat makes you gain body fat.

Carbs make you fat.

Dietary changes for health and weight loss are one and the same.

Insulin resistance causes obesity.

Venuto makes an extraordinary statement, "The real secret of success is to understand and intentionally use the power of your unconscious mind. It's the key to the body of your dreams and everything else you want in life." He backs this truth up with current research into the unconscious mind and shows the reader how to overcome negative mindsets which have prevented weight loss. As a reviewer, I believe that this is key. The best weight loss books now show the importance of the mind in relation to physical well being.

Venuto also covers nutrition, calories, the metabolic rate, various forms of exercise including the importance of weight training. Several pages of photos demonstrate proper form for exercises. An interesting chapter validates the necessity of having a positive social network of support.

In "Keeping Score and Staying on Track," Venuto provides means for tracking fat loss and charting progress. Near the end of weight loss, fat burners sometimes plateau and weight loss stops. Venuto know the answers to these problems and lets the reader know how to kick-start it again.

The Body Fat Solution also contains an appendix of recommended foods (many) which gives the calorie count, protein, carb, fat, and fiber break down per serving. Most of these foods are natural--recipes not included--but can be located on the author's website.

Through reading and implementing The Body Fat Solution, the reader will be able to:

Promote successful thinking

Stop any bingeing and self-sabotaging behavior

Lose Fat

Increase Muscle

Eat delicious foods

Become motivated

Quit dieting

Increase metabolism

Break the fat loss plateau and lose those last few pounds

Develop a positive social network

The Body Fat Solution is a book written by a man who has the body to prove it. He's put his life into the writing of this book--noting important tips from the gym which do make a difference between those who lose and those who don't. Venuto is a Certified Strength and Conditioning Specialist and a Certified Personal Trainer (NSCA); he has also won several titles as a natural bodybuilder, including: Natural Mid Atlantic States and the NPC Natural Eastern Classic. Venuto has also placed as runner-up at the Mr. Natural USA and The Natural North American championships.

Oprah Winfrey Now Weighs 200 Pounds - What She Did and Didn't Do and What Can You Learn from Her

According to a recent AP news, Oprah admitted that she has gained weight for the four years and now reaches 200 pounds.

I'm sure with Oprah's celebrity status, she'll be on the cover of every tabloid and magazine everywhere.

Winfrey's weight and height put her body mass index at 31.8, which is obese, according to the Centers for Disease Control and Prevention. The CDC says people who are obese are "at higher risk for chronic conditions such as high blood pressure, diabetes and high cholesterol."

"I'm embarrassed," she writes. "I can't believe that after all these years, all the things I know how to do, I'm still talking about my weight. She says she's added 40 pounds to her frame since she weighed 160 pounds in 2006.

Now she set her goals to be strong, healthy and fit instead of being thin. Good for her!

Winfrey was disapponited to write that "I'm talking the talk but not walking the walk." "I definitely wasn't setting the example."

Can you relate to Oprah's embarassment and frustration?

Does her yo-yo dieting and weight loss struggling story sound familiar to you?

With a team of personal trainer, health and diet experts by her side, how can they let Oprah gain 40 pounds in 4 years?

Does nobody really pay attention to her weight gain for the past four years and advise her? Come on!

With her being a weight loss expert in some respect, how can Oprah miss it without taking actions?

Why didn't Oprah and her team of experts get together and figure out a plan?

As a personal trainer and fitness coach, here is what I think and suggest:

1. You have to do your pushups for yourself.
This is one of the mottos I cite in my training principles . YOU ARE your best trainer. Hiring a personal trainer to "motivate" you or to yell at you like a drill sergeant is just an external force. It works for the short term. As a trainer, I can't do your pushups for you. You have to do them youself if you want to get some values out of it.

2. You have to hold yourself accountable.
Many people hire personal trainers and count on them to do everything they can to help them. It's true that a personal trainer can help people in many aspects in fitness training, weight loss, nutrition education, motivation, etc. But a trainer or coach can't be with you 24/7 to "motivate" you. After two hours of personal training sessions a week, you as a client are ultimately responsible for your own body for the rest of 166 hours of the week. You have to hold yourself accountable for doing cardio exercise, following the eating plan, etc.

3. You have to find your social support and mastermind group.
For Oprah is the queen and sits on top of the celebrity rank, she has to able to continue to find support, inspiration and motivation. She has to to be humble to listen to advice. Her team of experts and advisors should not feel guilty of making suggestions and telling the truth. The audience and fans should truly support her in many ways. You have to find a mastermind group (like-minded people) who are mutually support each other in healthy living habits.

4. You have to set clear goals.
And more importantly, after you reach your goals, you have to continuously set new goals. Many people, including Oprah, set goals in losing weight. The big question after reaching your weight loss goal is that, now that??

Weight maintenace is even more challenging than weight loss. The "before" and "after" testimonials in the advertisements are all very nice. The problem is that most measurements and pictures were taken right after they reached their goals. The success of weight loss should be measured by at least 3 to 5 years far out, not just one day. Studies show that 95% people put the weight back on in a year. So you have to continue to set new goals.

Another key element in goal setting is to ask yourself WHY you want to set these goals. What do you really want out of these goals? You want to bring out the enthuiasm, passion and emotion associated with these goals. They serve as the foundation or source of strength on days when you don't feel like exercising or eating healthy. They help you back on track when you're falling off the wagon.

5. You have to have a working plan to stick with.
A plan is better than none. But a poor plan that you can't stick with won't get you where you want to be. The best plan is the one that you can stick with for the long term in the areas of healthy lifestyle and habit, regular weight training and cardio exercise and balanced nutrition and eating plan.

No plan is perfect. You have to keep track and monitor your progress periodically. Make sensible changes or modifications if needed to support you to reach your goals.

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Normal Weight = Healthy Weight ?

Even if your weight is normal (BMI<25.0), you're still susceptible to heart disease, diabetes and other metabolic disorders if your body fat is too high.

According to a recent study lead by Dr. Francisco Lopez-Jimenz, a cardiologist with the Mayo Clinic in Rochester, Minn., more than half (61%) of Americans are suffering from the so-called "normal weight obesity". Their body weights are within normal range (BMI<25.o), but their body fats are higher than 20% for men and 30% for women.

High body fat can affect heart and metabolic health including high cholesterol, high levels of leptin that regulates appetite and high rates of metabolic syndrome.

Normal weight is NOT equal to healthy weight.

Body weight or BMI is not a reliable gauge of obesity or health at the individual level. A muscular person may have high BMI, yet has low body fat and very healthy. On the contrary, a normal-weight person may have high body fat and is not healthy.

"Excess body fat in the belly is a menace, whatever your weight." said Dr. David L. Katz, director of the Prevention Research Center at Yale University School of Medicine.

Lose Belly Fat to Reduce Risk of Dementia

In an earlier article, I have explained why excess belly fat is more deadly than you think. Strategies to reduce excess body fat and fight obesity were also elaborated.

Read more here >>

According to a new research study by the Kaiser Permanente Division of Research in Oakland, California, having a big belly in your 40s can increase your risk of Alzheimer's disease or other dementia many years later.

The excess abdominal fat that makes people look like apple-shaped has been shown to link to higher risk of diabetes, stroke and heart disease. Dementia is a new risk of disease added to the list.

The study involved 6583 men and women who were ages 40 to 45 when they had checkups between 1964 and 1973. The researchers checked medical records to see who had developed Alzheimer's or another form of dementia by an average of 36 years later, when the participants were ages 73 to 87. There were 1049 cases.

Here are their findings:

• Participants with normal body weight and high belly measurement were 89% more likely to have dementia.
• Overweight people were 82% more likely if they had a low belly measurement, but more than twice as likely if they had a high belly measurement.
• Obese people were 81% more likely if they had a low belly measurement, but more than three times as likely if they had a high measurement.

It's not yet proven that excess abdominal fat promotes dementia. High insulin levels may help explain them, according to Dr. Jose Luchsinger of Columbia Unversity Medical Center.

The take-away message is that don't wait 'til everything is confirmed by the medical community to start taking actions.

Take charge of your health and fitness through healthy liftstyle changes, regular weight training and cardio exercises and balanced nutrition.

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The Hard Core training

Is doing 1000 sit-ups a day a good abdominal exercise to get your six pack abs?

You know the answer is a NO.

To see your abs, you'll need to reduce your body fat, on the average, below 10-12% for men and 16-18% for women.

So hit the weights hard, do your cardio, eat balanced foods to get supported nutrients, rest well to recover and repeat. You'll see your abs.

Same as your muscle building exercises, you need to train your abdominal and other core muscles for hypertrophy.

Your abdominal muscles consists of transverse abdominis (TA), internal oblique, external oblique, and rectus abdominis (the so-called "abs"). They are all very important to your total body and core strength, balance and stability.

Here are three modified core training exercises for your total body stability. Incorporate one or two of them in your next workout routine.

Swiss-ball Crunch
Place your feet on the floor, narrower than your hip-width. Then perform the normal Swiss-ball crunch. The narrower base of support requires more abdominal and lower back stability.

If you want to kick up another notch, put your feet on a pair of Versa Discs (air-filled flat discs). The floating and unstable Versa discs will require you to engage your core to the ultimate level.

Single-leg Romanian Deadlift
Perform the Romanian deadlift with one dumbbell on one leg. Do all the reps on one leg. Then repeat on the other leg.

This exercise improves your hip stability that will help your squats and deadlifts.

Full-body Extentsion
Attach a handle to a low pulley machine (or a pair of tubing). Stand with your feet shoulder width apart. Grab the handle at arm's length with your left hand. Bend at the hips and knees and turn your body so that your left arm is ready to begin pulling at the outside of your right knee. Slowly turn and extend your body so that the cable or tube comes up and over your left shoulder.

This move hits all four core areas.

Single-arm Dumbbell Press
Perform a standing shoulder press with only one dumbbell. Do all the reps on one side. Repeat on the other side.

This is a sure move to improve strength on any pressing exericse.

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How to Control Your Cravings

You Can't Stop the Cravings!

Controlling your cravings is probably one of the most difficult ordeal when you're on a diet. It's a true test on your will power. And the chances are that you will lose the "will power" game - another reason not to go on diet.

It's All About Blood Sugar

Cravings are all about blood sugar. If you eat consistently throughout the day, your blood sugar levels are like to be consistent as well. When you starve yourself for hours, your hunger and cravings will call. And you will answer by surrendering yourself to over eating and binge eating when you get that chance.

When you suddenly eat a lot, particularly simple carb or sugar, the fast-rising blood sugar triggers your pancreas to release a flood of insulin, a hormone that not only lowers blood sugar but also signals your body to store fat. Insulin tends to spike up and then sends blood sugar crashing. This reinforces the binge, because it makes you crave sugar and starch again.

How to Keep Your Blood Sugar in Check

The most effective way to keep you blood sugar in check is to avoid foods that are made with added sugar such as soda, some fruit juices, baked goods. In addition, minimize foods that contain high amounts of starch such as pasta, rice, potatoes, bread, or any other flour-based foods. You should limit yourself to 30 to 40 grams (g) of total carbohydrates at breakfast, lunch, and dinner, and 10 to 20 g at any given snack.

More Effective Strategies ...

Here are 8 strategies to help you control your cravings:

1. Eat regularly
Eat approximately every 3 hours. This allows you to eat smaller meals without becoming hungry.

2. Have protein and fat at every meal
This slows down the digestion of carbohydrates, which helps prevent spikes in blood sugar.

3. Eat more whole grain
Shop carefully for carbs. Make sure any bread, pasta, or rice that you eat is 100 percent whole grain. Because whole grains contain fiber, their effect on your blood sugar is reduced.

4. Eat breakfast
Since you sleep for 6 to 8 hours without any food intake, your body is essentially running empty in the morning. Your body demands all sorts of vital nutrients to function normally. If you skip breakfast and by the time you get to work at 8 or 9 o'clock, you'll desperately seek sugar that is easy to find. The most convenient foods are often the same ones you should be avoiding. These convenient foods are in the vending machines or on your eye-level shelves in the supermarkets. They're usually packed with sugar (candy bars, soda), or other fast-digesting carbohydrates (cookies, chips).

5. Watch your food environment
In my earlier article on New Year's Resolutions, watching your environment is one of my TOP 10 strageties. If you want to stay healthy and fit, you really need to watch your food environment in your home, at work, and in your car. Clean out your cupboard and fridge. Restock them with healthy foods and snacks such as almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. Keep healthy snacks at work and in your car. So when it's time to eat, you won't run to the vending machines for pricey sugary snacks. You won't drive through the fast-food joints when you're on the go.

6. Sense the hunger signal
Have a craving for sweets, even though you ate just an hour ago? When the hunger strikes, everything in sight is so tantalizing and irresistible. Your WILL POWER just doesn't do anyting good at all. You can replace your old habit of eating more sweets for a quick pick-me-up with a new healthy habit of doing 15 pushups, 15 squats and one-pint water.

7. Take a sensible approach
Before you put money in the vending machines or drive-thru, think about whether it's moving you one step closer to your goals or one step away from them. Think abut the consequences. Rethink about your goals and commitments. The changes are in 8 or 9 out of 10 times, you'll make a better and wiser decision.

8. Find more motivation
If your diet's only purpose is to help you finally achieve six-pack abs, it may be hard to stick with for the long haul. An easy fix is to find additional incentives to motivate yourself. Think about improving your overall health, reducing healthcare cost, better life quality.

8 1/2. Natural remedy
This tip cannot be counted as a full strategy. If you have tried all of the above strategies and still want something more or different, you can try sniffing peppermint essential oil to help you curb appetite. Click here to learn more about the science and research study.

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Can You Burn More Fat by Running on Empty Stomach?

It's been myth about running on empty first thing in the morinig to burn more fat.

Some bodybuilders swear by it. Most fitness professionals don't recommend it.

The theory goes by that your glycogen level is very low after a night's sleep with food intake for 8 or 9 hours. So when you do cardio on empty stomach in the morning before your breakfast, your body has to utilize other sources of energy. Research showed that your body indeed use more fat (but not as much as you think) as the energy source. You may also start to dip in your muscles to fuel your cardio. You don't have real control as to how your body utilitizes the energy.

On the flip side, since your glycogen level is almost depleted, you can't really perform high intensity cardio exercise or weight training. So essentially you're spending more time on the low intensity exercise to burn just a few extra calories of fat. That helps ramp up your stress hormones and run the risk of using your muscle protein for energy.

The total amount of calorie consumption through a combination of weight training and cardio exercise in the least amount of time should be the goal if you want lost weight. So don't count on running on empty stomach to burn extra calories. Can you drive a sports car on empty fuel tank?

Eat at least a small amount of protein (5 to 10 grams) along with complex carbs (20 grams) before performing a full-body workout. For the best fat-burning results, you should combine weight traing and cardio exercise in the same session.

How Fit Are You?

Remember the one-mile run test since third grade?

The truth is that your maximum aerobic capacity (a.k.a. VO2 max) is a measurement of your cardiovascular fitness. Regular and "properly programmed" cardiovascular exericise helps you improve overall health, boost immune system, lose body fat and build muscle.

VO2 max is the maximum amount of oxygen your body can consume per minute relative to your bodyweight. The more oxygen you can consume, the harder and longer you can exercise without feeling fatigue.

How to measure your VO2 max without stepping into the kinesiology lab?

Here is a test provided by the Cooper Institute of Aerobics.

Your Test
Perform this test on a treadmill on a treadmill or on a flat well-marked running track. Warm up for five minutes by walking or jogging slowly at RPE level of 3.

Reset the treadmill or step on the starting line on the track. Then run as far and as fast you can for 12 minutes at 1% incline. Note the distance.

Your Score
Enter the distance into the following formula to estimate your maximum aerobic capacity.

A. The number of miles you ran in 12 minutes: ______________
B. Multiply A by 1649.3: __________________
C: Substract 504.9 from B: _____________________
D: Divide C by 44.73: _________________

Your Grade
For age 20-29, 42.5-46.4 = Good
For age 30-39, 41.0-44.9 = Good
For age 40-49, 39.0-43.7 = Good
For age 50-59, 35.8-40.9 = Good
For age 60+, 32.3-36.4 = Good

You're aerobically fit if your score is in the "Good" range or above.

Lance Armstrong's maximum aerobic capacity is 83.8!

Wonder why he's the champ?!

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Why Excess Belly Fat is More Deadly Than You Think

In my last post, I commented on a recent research study finding that most overweight and obese people have misconception about their actual weights.

These overweight or obese participants in the study underestimated their actual weights. They "thought" or "perceived" their weights were about right or average although in fact they're overweight or obese by BMI measurement.

Granted, BMI (Body Mass Index) is not the true best indicator of weight status and body composition. It's still the most straightforward measurement. Body fat measurement and distribution along with lean muscle mass would be the better method.

In my personal experience, most overweight or obese people acknowledge that they gain some weight and need to do something about it. They are self-conscious about their overweight bodies. But they are simply too comfortable with their weights, partly because over 65% U.S. population is overweight or obese. The U.S. obesity epidemic continutes to grow. When you see so many (two out of three) out-of-shape people everyday and everywhere, you're used to it - big! The used-to-be "overweight" now becomes "normal" or "average."

Perhaps you feel OK to be overweight since it's accepted in your circle of friends - all of them are like me or even bigger.

So what's the big deal that I just have "a little" belly fat?! I feel OK, better than my friends with "big" pot belly or beer gut. You can comfort youself by thinking that I still have my six pack abs underneath that thick layer of abdominal fat. They're just covered.

Well, "a little" can grow slightly bigger, and then bigger and bigger if you don't take care of yourself. Fat isn't accumulated in one day or a month. You don't just go out to binge for one night, and boom, you gain 10 pounds of weight (fat) overnight. All big starts from small over a period of time.

Out of excess body fat in different body areas, belly fat is the most dangerous and is more deadly than you think. There are many health risks associated with excess belly fat. For most men, the risk factors for heart disease and other diseases increase with a waist size over 40 inches (102 centimeters).

In the following article, Mike Geary, the founder of TruthAboutAbs.com, explained why excess belly fat is more deadly than you think and how you can minimize your health risks. Mike is the six-pack-abs guru, a certified nutrition specialist and personal trainer.

By Mike Geary, Truth About Abs:

Did you know that the vast majority of people in this day and age have excess abdominal fat?The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution.

There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym. Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss. The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection. If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place. I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this belly fat problem at Truth About Abs.

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Strategies to Excuse-Proof Your Workout

No More Excuses. Period.

If you've recently started an exercise program, research tells us that most likely 50% of you have bailed on your goals!

One study from the University of Scranton in Pennsylvania showed that a quarter of people who resolve to lose weight and change their eating habits on January 1 will go back to their old ways within a week. The following shows how many of these resolutions are maintained as time goes on:

- Past the first week: 75%
- Past 2 weeks: 71%
- After one month: 64%
- After 6 months: 46%

You've probably experienced some challenges on your journey to your goal. How have your dealt with them? Perhaps it's time to recheck your motivation and inspiration.

If you're one of those who's already hung up your sneakers, let me get you back on track.

Here's a list of common excuses NOT to exercise and the combat strategies to overcome them:

I don't have time to work out!

This is the #1 excuse to never starting or quitting an exercise program. When life gets tough, exercise is usually the first thing to go which should be the last. Exercise is one of the best ways of boosting your mental sanity when you want to get the tough going. Research demonstrates that exercisers are more productive; i.e., exercise saves time rather than consumes it.

Exercise also doesn't have to be a huge time commitment. According to the updated Physical Activity Guidelines from ACSM and AHA, exercise done in as short as 10 minutes for 3 times a day can count towards the daily activity recommendation and still reap health and fitness benefits.

I have offered many efficient circuit training routines that combine strength training and cardio circuit exercise into a total-body balanced workout. In addition, I provide a wide variety of effective weight training routines. All these training programs are designed to help busy people to get their workout done in 45 minutes. Superset workout is one of the most effective weight training systems.

You can also exercise first thing in the morning so that it's scratched off from your "To Do" List. Morning exercisers tend to stick to their routines better than people who exercise later in the day.

I have no energy!

"I'm too tired to work out!" is another perpetual excuse. Long time exercisers know from their experience that exercise actually refuels and revitalizes leaving you with more energy.

If you feel too tired to run, you can go for a walk. Walking in fast pace and moderate intensity can be a good exercise for your brain and heart health. Once you start to get going, you'll feel great and may want to run again because more blood and oxygen are pumped to your brain and muscles. When you get into the grooves, try the high intensity interval training H.I.I.T. cardio to rev up your metabolism, melt away unwanted body fat and reveal your six pack abs.

I'm too old to exercise!

You're never too old to exercise! You simply cannot afford NOT to exercise.

A 30-year old sedentary individual will suffer from a 10% decrease in muscle mass, aerobic capacity and flexibility. Their bone density will deteriorate. By the age of 68, an 80% decrease in strength will be noted. By the age of 80, an individual would have lost one half of their muscle mass. If you incorporate exercise, particularly weight-bearing activities, this rate decreases dramatically. The positive benefits of exercise have been displayed in 90-year-old subjects.

So it's never too late to get started! You can still stay fit even if you're over 40! Mary Stroebe is 89 years old and has been placed first in her age group for the fifth year in a row in the Life Time Fitness Triathlon. The majority of 89 year olds are either debilitated or barely capable of moving, not to mention to do a triathlon that includes swimming, cycling and running. She is an inspiration to everyone who knows her story. She's strong and still running.

If you're still in doubt, check out Kelly and Colleen - national fitness champion mother/daughter duo. They look so lean and ripped. Guess how old they are? Kelly (mother) on the left is 75 and Colleen (daughter) on the right is 46 years old! WOW!! Aren't they amazing. Kelly didn't start weight training until she was 53 years old. So says who that you're too old to exercise. You should feel ashamed to use this lame excuse not to exercise.

I hate exercise!
In the beginning, exercise may feel like a chore. Eventually exercise will become a need for both your physical and mental health. It's important to find activities that you actually enjoy doing so that you'll participate regularly, see the results and get hooked. Use music, try lifestyle activities like hiking or walking, and add variety by cross training to your program to make it more fun. You can also choose many physical activities, sports and workouts by your personality.

Some studies have also shown that people who exercise with friends tend to achieve better results. So find a workout buddy, join a running club or take a group exercise class. Form your own "circle of fitness" with like-minded friends. The support system or mastermind group may make it difficult to skip workouts. Having other people there may make the journey a lot more enjoyable.

An alternative is to find a good cause for running other than for yourself. Train and enter a fund-raising event that help cancer patients and family. A very popular one is Team in Training organzied through the Leukemia & Lymphoma Society.

When you want to stay in shape, be aware of who you're associated with. Research shows that your close friends can be very powerful in a good or bad way, even the long distance ones. Your friends can make you fat !?

There's also no evidence to suggest that exercise needs to be painful. If it hurts that much, you may be doing too much too soon. That's the #1 cause of injury. Watch out for signs of overtraining and potential injuries.

I'm too out of shape to exercise!

Some people are self-conscious about themselves. They feel intimated when going to gym to exercise in front of mirror and other muscle buffs. A survey found the #1 reason why people choose not to join a gym is because they want to get into better shape or lose weight first. This backwards approach may never get you to your goals.

Find a facility that is non-intimidating where you feel comfortable to go and work out there. In fact, people tend to focus on themselves in the gym than on others. So just focus on your own workout and don't compare with other people.

If the gym scene is not your thing, don't make that an excuse. There are literally hundreds of things you can do from the privacy of your own home to get in shape. Go to your local book store and pick up a book on designing your own program. Rent some fitness videos. Hire a personal trainer to come to your house and design a customized in-home training program for you. On-line training and coaching is available as well.

I have a back problem! My knees hurt! I've got arthritis!

The health benefits of exercise often outweigh the risks. Certain orthopedic or medical conditions may make exercise more difficult but you can work around most problems. Consult with a fitness professional who can design a program that addresses your specific concerns.

I don't see any results!
One of the biggest stumbling blocks new exercisers experience is that the effort often doesn't match the reward. They've been exercising religiously for 4 weeks and jump up on the scale. Ugh, no change! They feel the program must not be working and give up. Unrealistic expectations can be a real downer!

Instead of measuring your progress by the scale, measure your energy levels. Monitor how many more repetitions you can perform of any exercise. Assess how many more minutes you can perform of any given activity. You may be making more progress than you think! If you can get through the first three months, you've put the most difficult part behind you. Soon, you won't believe that quitting was ever an option!

I always forget something!

Set up your gym bag the night before and do a quick inventory of everything you'll need. Keep an extra pair of socks and shoes and spare workout shirt and short/ pant in the gym bag. Plan ahead and always keep a set of gym outfits in your car.

Going to the gym is such a hassle!

Bypass the waiting line to the cardio machine and workout out at home. You can do your cardio training by running or biking outside. Keep simple training equipment at home such as several pairs of dumbbells, a stability ball, mat, Pilates ring, resistance tubing or bands and jump rope. If your home space and budget allow, you can build a home gym by adding an adjustable weight bench, squat rack, barbell weight set, a treadmill or an elliptical trainer, etc.

Remember, bodyweight strength circuit training can be just as challenging and gruelling if you do them right!

Follow these real-world strategies to help you overcome those daily hurdles that keep you from reaching your exercise goals. Ultimately, your lifestyle change is the secret to lifelong health and weight management.

Learn top 20 ways to stick to your workout. >>

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8-Minute Abs Attack

The truth is that 90% of your six pack abs is made in the kitchen.

So clean up your diet first!

You may have rock hard abdominal muscles. But your six pack abs won't be visible if you have a layer of abdominal fat covering those muscles.

Typically males have to reduce their body fat below approximately 10% for their abs to show. For females, it's about 16%.

If you really want your abs pop out like the fitness models or bodybuilders, you need to reduce body fat even further.


How to Get Your Six Pack Abs?

The answer is simple but it's not easy.

Your get-lean-lose-fat strategy is to engage in regular weight training routine to build muscles, perform cardiovascular exercise including high intensity interval training (H.I.I.T.) to burn body fat, eat well-balanced meals with properly portioned nutrition, and rest and sleep enough to recover.

You should also know that you cannot spot-reduce abdominal fat. However, you can target-train those abdominal muscles.

The following is a video showing an 8-minute abdominal workout. Each movement lasts for 45 seconds. There is no rest between the movements just like circuit training. That's, keep attacking the abdominal muscles for 8 straight minutes. I suggest that you stretch your neck and back after the workout.


8-Minute Abs Attack
Circuit Training Routine
Basic Crunch x 45 sec
Right Oblique Crunch x 45 sec
Left Oblique Crunch x 45 sec
Toe Touches x 45 sec
Reverse Crunch x 45 sec
Right Side Crunch x 45 sec
Left Side Crunch x 45 sec
Push Through x 45 sec
Leg Pushes x 45 sec
Alternating Curls x 45 sec
Curl x 45 sec


Enjoy the pain!

Super 4-minute Interval Workout for Fat Loss

Can you work out just 4 minutes a day to lose fat?

Yes, you can - but not by doing 4 minutes of crunches.
Here is how ...

Tabata is the name of a Japanese researcher who found a "magical" training protocol to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines, whether you're an athlete looking to improve your performance or just looking to lose fat quickly.

The Tabata training method is so simple, yet so incredibly difficult and effective.

What is it? It's very simple.


How To Do It

Just pick one exercise and perform it in the following manner:

For twenty seconds, do as many repetitions as possible.

Rest for ten seconds.

Repeat seven more times for a total of 8 sets.

That's it! You're done in four minutes!

It's simple and effective. In a way, it's similar to the high intensity interval training (H.I.I.T.) protocol where the work-to-recovery ratio is 20 seconds vs. 10 seconds (2:1) by time with a total of 8 intervals. The work phase is a full-out intensity of any weight training exercise. The recovery phase is a very brief period of resting for just catching your breath.

You can also compare the Tabata method to strength and cardio circuit training where the time intervals to work and rest are specified with a total of 8 sets.

To reap the maximum benefits of anaerobic conditioning and fat loss, you should pick an exercise that work a number of (large) muscles.

The best exercise options for the Tabata method are front squat and thruster. Dumbbell swing or Kettlebell Swing are also very good conditioning exercise.

Front squat engages your whole body, your core and central nervous system. You typically do front squat with a barbell bell or on a Smith Machine.

Watch a "front squat" demo video. >>

Thruster is a combination of front squat and shoulder overhead press in a continous moving fashion. You can do thruster with barbells, dumbbells or kettlebells.
Dumbbell Thruster >>





Dumbbell Swing >>





Why Should You Try Tabata Workout?

The Tabata method may be the single best fat burning workout. It's only four minutes. But the long 240 seconds seem to keep you sweating and breathing hard for a long, long time afterwards. Your metabolism is fired up! The Excess Post-Exercise Oxygen Consumption (EPOC) or after-burn effect in this anaerobic interval training will keep you in a fat burning mode for 24 to 48 hours.


Fat Loss in 4 Minutes

So yes, you can lose fat by doing 4 minutes of exercise a day by following the Tabata training method.

Want more challenges? Do 2 to 4 Tabata exercises in a workout session. The question is whether you'll be able to recover fully to doing another Tabata session on a second day.


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How to Superset Your Workout for a Super Fab Body

Superset for Building Muscle, Losing Fat and a Super Fab Body

In a previous article, I have introduced "superset" as an effective weight training system. (I didn't invent the "superset" concept or system.)

Superset is referred to a weight training system or routine that you perform two exercises back to back with no or very little rest. You rest only after you complete the two exercises.

You can superset the same muscle group, opposing muscle groups or unrelated muscle groups.

I'm a big fan of doing supersets, tri-sets, giant sets or circuit strength training for many reasons described in my last article.

Most people are not pro bodybuilders nor capable of doing 5-day split routine. Supersetting is one of the most effective weight training systems or routines to work on more muscles in a shorter weight training session.

In some cases, supersets could be effective but inefficient to your body. That may not be a bad news!

Exercise inefficiency causes more stress on your neuro-muscular system. You break down more muscle tissues! With proper nutrition and recovery to repair the damaged tissues, you'll get stronger, build more muscle, and burn more fat.

Superset workout provide a strong stimulus to the metabolic rate and has a greater fat burning effect.


Practical Effective Superset Workout

In the following, I'll provide a few practical effective superset workout routines that you can try in a commercial gym, where "hugging" two stations or machines all for youself at the same time for supersetting workout could be a problem.

1. Superset barbell squat with dumbbell deadlift. Bring a pair of dumbbells to the squat rack or by the Smith-machine. Do a set of barbell squat followed immediately by doing a set of dumbbell deadlift. Standard back squat works all major leg muscles with a little more emphasis on the quadriceps. Deadlift is a hip-dominated lower body exercise that works all major muscles (except your chest), particularly more directly on your hamstrings and glutes. It also takes a lot of core strength and stability. This superset not only allows you to perform more leg workout, but also provides a more balanced training on your front and back sides of your legs. In addition, you only take up one work station (squat rack or Smith-machine).
2. Superset lat pull-down with standing dumbbell shoulder press. Again bring a pair of dumbbells to the lat pull-down station. Do a set of lat pull-down followed immediately with standing dumbbell shoulder press. You really only take up the lat pull-down station. The lat pull-down exercise primarily works your back muscles: latissimus dorsi ("lats") and trapezius. It also takes biceps and forearms to pull the bar down. Shoulder press works all three sides of your deltoid muscles (anterior, medial and posterior) to push the weight upward. These two exercises have opposite joint actions (scapular adduction vs. abduction) and opposite directions of movement (vertical pull vs. vertical push). Both muscle groups are most often abused and injured in daily activities or sports. Strengthening these two muscle groups at the same time will help you handle more weights, improve your posture and prevent injuries. You can replace lat pull-down with pull-up or chin-up exercise.
3. Superset dumbbell bent-over row with dumbbell bench press. You can use the same or two different weights depending on your strength and weakness, training goal and emphasis. Most people do more chest exercises than strengthening their back. You probably heard about people hurting their back all the times. It's rare to hear about someone pull his pec muscle. So do a set of dumbbell bent-over row in front of the bench. Then sit down and lie back on the bench. Do a set of bench press. You'll need a bench and you work on your back and chest muscles in a superset. Bent-over row works the same back muscles as in lat pull-down. Bench press works primarily your chest (pectoral muscles), triceps and front shoulder muscles.
4. Superset barbell bent-over row with barbell deadlift. Get an Olympic bar, find your spot and load up the weight plates. Do a set of bent-over row for your back followed by a set of deadlift for your hamstrings and glutes, or vice versa. This superset exercise will also challenge your biceps and forearms and strengthen your gripping power.
5. Superset dumbbell squat with dumbbell shoulder press. Apparently you need to use the weight suitable for shoulder press for both exercises. Clean the dumbbells onto top of your shoulders. Start squatting down while holding the dumbbells. As you start pushing your legs back up close to standup position, press the dumbbells upward. Lower the dumbbells slowly down to the top of your shoulders. Then start squatting down again. It may not seem a lot of load on your legs. Do a few sets. You'll know this superset is really challenging to your whole body, your core and your anaerobic energy system. If you do these exercises in a faster pace, it's called "thruster."
6. Superset dip with dumbbell biceps curl. Grab a pair of dumbbells to the station with parallel-bar handles. The station could be the captain's chair or Roman chair where you perform abdominal training. Do a set of dips (with bodyweight or with additional external weight) to work on your chest and triceps. Then immediately do a set of dumbbell curls to work on your biceps.

These supersetting training systems may not be on your training book. You've probably never thought about doing your weight training like these before.

You only rest after you complete the two exercises together. You perform higher training volume (or work capacity) in a shorter period of time. That's true intensity!

You may also need to lower the weights compared to what you would do with straight-set training system for the respective exercise.

Give it a try. Incorporate supersets into your workout routine and your whole periodization program.

There are just so many different ways of changing up your weight training routine and move beyond your training plateau!

In my next article, I'll give you a few superset workout routines based on bodyweight circuit and total-body training.

Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.
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Can You Eat More and Still Lose Fat?

The simple quick answer is "Yes."

Don't get too excited yet!

You'll need to expend more energy than from your food intake so that there is a calorie deficit. It's all about energy balance.


How to expend more energy and burn more calories?

You know the answers --- just by increasing activities through high intensity weight training, cardio exercises and all sorts of activities, leisure activites, playing sports, etc.

But most people stay away from putting in hard work and commitment. Health and fitness is not some 12-week program, although it's a good start. It's all about long-term healthy lifestyle transformation.

The get-lean-and-lose-fat strategy couldn't be simpler than by exercising more so that you can eat more while increasing metabolism, building lean muscle mass and losing body fat.

Fat-loss is simple, but not easy.

In a recent interview, fat loss expert Tom Venuto and nutrition guru Dr. John Berardi have a long discussion about calorie and energy balance.

Read the interview Part 1 here. >>

Read the interview Part 2 here. >>

Read the interview Part 3 here. >>


Two of the top fitness experts shed the light as to how to create healthy optimal calorie deficit by increasing energy G-flux.

The best part ... you get to eat more!

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Fire Up Your Metabolism to Burn off the Last 10 Pounds of Body Fat

The Forever Last 10 pounds, huh?

Many people have this question as to how to get rid of the perpetually stubborn 5 or 10 pounds of body fat. It's the most difficult and challenging 5 to 10 pounds to lose since your body wants to store fat for emergency use.

People all want to blame their genes, declining metabolism due to natural aging when they cannot lose weight.

These are just excuses.

You can still stay fit even if you're over 40!

I have a few strategies to help you boost your metabolism, kick-start your fat-burning furnace and move beyond your plateau. Follow these simple steps, you may be able to melt away the last pound of body fat and reveal your six pack abs in no time!


What Is Metabolism?

Metabolism is a scientific term that describes the rate of energy conversion - how your body process the foods and metabolize them into nutrients to fuel your body. This comes with a price at caloric expenditure. Although it's true that our metabolic rate drops by an average of 10% for every decade after age 25 to 30, it doesn't have to be this way. The decline is mostly due to reduced physical activities, poor diet and nutrition, bad habits and unhealthy lifestyle.

Our daily caloric intake is consumed through many pathways. Resting Metabolic Rate (RMR) takes up approximately 60 to 70% of daily energy consumption. That is the energy consumed while your body is at rest, sitting or sleeping, doing nothing. A good chunk of calories is consumed to support normal brain and body functions. Physical activities and exercises use up about 20 to 25%. The thermic effect of foods is about 10 to 15%.

As you can see, it's most powerful to raise your resting metabolic rate since it takes up a majority of caloric consumption. Increasing physical activies and intensive exercises help consume more calories. A good combination of food intake helps complete the last piece of metabolic puzzle.


What Can You Do to Boost Your Metabolism?
Follow these 5 simple strategies . . .
1. Perform resistance training to build lean muscle. You need to engage in some types of resistance training (free weight, strength machine, tubing/band). You know that by building lean muscle mass, your body burns off more calories even if you're just sitting around, doing nothing. The difference could be 20 to 50 more calories burned for every extra pound of lean muscle mass you build up. In addition, when repairing the damaged muscle tissues from resistance training, your body consumes extra calories to complete the repair and recovery process. So you got additional calorie expenditure. Learn how to change up your training routine when you hit the plateau.

2. Perform High Intensity Interval Training (H.I.I.T.) cardio exercise. I have covered this topic about H.I.I.T. cardio exercise to effectively enhance your cardiovascular fitness and help you burn fat all day. I have also shown many sample H.I.I.T. cardio routines. You can do H.I.I.T. cardio on the treadmill, elliptical trainer, stairmaster or stationary bike by alternating fast and slow speeds for long/short durations and several repeats. The concept can be applied to other types of cardio exercise and outdoor running - jump rope, cycling, kickboxing, hill running and distance repeat. You can do H.I.I.T. for 30 minutes as a separate workout on days that you don't lift weight. Or better yet, do a quick 15-minute H.I.I.T. at the end of your resistance training session. The "after-burn" will help you keep burning fat for at least 24 to 48 hours afterwards.

3. Add variation and variety to your training program. It's a standard training practice to periodize a training program throughout the year or season. You should at least evaluate and change up a training program every 4 to 6 weeks of mesocycle for many reasons. When you do new exercises, you're in the learning mode. Your body tries to guess how you can handle it. This "inefficiency" helps you burn more calories. After a period of consistent training, your body adapts to the new load and intensity level. Your progress starts to diminish. There are many ways to change up your weight training routine. By doing so, you'll progressively overload your body to make continual strength gain and muscle growth. Adding variety to your training program as a cross training helps you to prevent overtraining burnout and overuse injuries. You can also add different activities or choose your workouts by your personality.

4. Adjust protein intake. Without going into details about specific diet, nutrition and supplements, a higher protein intake will help you burn more calories because it just takes more energy to digest protein. This is the thermic effect of foods. Always eat a balanced meal. You know that you need protein to help build muscle. The idea here is not to overload your diet with protein and accidentally eat high-fat food. A good tip is always have some sources of protein in every meal or snack.

5. Plan your next week. Reserve one hour or two each week to review what you have done this week and plan your workout and nutrition for the coming week. Note any schedule conflict with your workout so that you plan around it. Then you plan your nutrition around your workout. It also helps with damage control for unforeseen social obligations or job demands. Be proactive about your training and nutrition schedule.

If you fail to plan, you plan to fail!


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Copyright 2007 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC. All rights reserved.

Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



Exercise Is Good for Your Brain and Your Heart

More New Evidences about the Benefits of Exercise

The March 26, 2007 issue of Newsweek magazine covers a special Health for Life report.

Now scientists have more evidence to show that exercise helps build muscles, prevent heart disease, boost brainpower - and perhaps delay the development of Alzheimer's disease and other cognitive disorders. Researchers also have found more evidence as to how physical activities affect brain functions and moods. These are more evidences to support that running is good for your brain.


Exercise for Your Body, Exercise for Your Brain

Exercise can make people smarter. A strong, active body is crucial for building a strong, active mind. Exercise is long believed to have mental health benefits. The mental effects of exericse is far more complex than orignially thought. When you work out with your muscles, your body releases a protein called IGF-1 that triggers production of several chemicals, including one called brain-derived neurotrophic factor (BDNF). This molecule is called "Miracle-Gro for the brain" by Ratey, author of a new book "Spark: The Revolutionary New Science of Exercise and the Brain." BDNF might transform stem cells into full-grown, functional brain neurons that help learning.


Exercise --- The Best Anti-depressant?

Exercise is a pretty good antidepressant - biologically equivalent to medications. They both appear to spur nerve growth in the hippocampus region in the temporal lobe of the brain that is involved in regulating mood and storing memories. Through this mechanism, exercise probably relieves and likely prevents depression.


Vigorous High-Intensity Exercise Is Even Better

A recent study by Brian Duscha and his coworkers in Exercise Physiology at the Duke University School of Medicine showed that moderate exercise is fine, but a more vigorous workout added benefits. "Almost all cardiovascular rish factors respond significantly better to vigorous exercise than moderate exercise," says Brian Duscha. Vigorous exercise also has extra benefits in sense of purpose, ambition and self-confidence to Jessica Kavoulakis, a New York City lawyer and marathon runner.

Another review paper published in The American Journal of Cardiology by David Swain and Barry Franklin showed that vigorous exercise had greater improvements in aerobic capacity and glucose control and greater reductions in blood pressure for controlled total energy expenditure.


High Intensity Interval Training (H.I.I.T.) Cardio Exercise

These studies confirm that High intensity Interval Training (H.I.I.T.) cardio exercise is better than the long, slow, boring aerobic exercise in improving cardiovasular fitness and overall health. H.I.I.T. cardio workout is very taxing to your body. Try to limit full H.I.I.T. cardio session no longer than 30 minutes each time, no more than 3 times a week, preferably on non-strength training days.

Want to lose body fat, sculpt your lean and strong body, and reveal your six pack abs faster? Add a short 10- to 15-minute H.I.I.T. cardio at the end of your strength training session to blast your body. You'll boost your metabolism and keep your body in fat burning mode for good 24 to 48 hours. You also save your cardio time in the gym.

Learn the secrets to perform H.I.I.T. cardio and lose unwanted body fat in no time. >>


Some Cautions Remain ...

Of course, vigorous high intensity workouts are not for everyone. Always see your doctor before starting an exercise program, particularly for adults with risk factors in heart disease, diabetes or high blood pressure. Hiring a qualified personal trainer is a great idea to help you get started and monitor your progress. Too much too soon is a common mistake to cause injuries for deconditioned people or beginners. Start slow and work up exercise intensity gradually to a more vigorous program. Periodization is a fitness and sports training program to keep you on track and make continual progress.

Still not convinced or motivated to jump off your couch and start exercising? Don't forget. Regular exercises and physical activites have many health benefits.


Health Benefits of Exercise and Physical Activity:

• Reduce the risk of premature death


• Reduce the risk of developing and/or dying from heart disease


• Reduce high blood pressure or the risk of developing high blood pressure


• Reduce high cholesterol or the risk of developing high cholesterol


• Reduce the risk of developing colon cancer and breast cancer


• Reduce the risk of developing diabetes


• Reduce or maintain body weight or body fat


• Build and maintain healthy muscles, bones, and joints


• Reduce depression and anxiety


• Improve psychological well-being


• Enhanced work, recreation, and sport performance

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