Burn Fat To Lose Weight

Winning Your Weight Loss War For A Lifetime

by Beth Scott

Are you fighting the uphill battle of weight loss? Stuck with not knowing who or what to listen to anymore? One person tells you one thing, the next tells you do the exact opposite.

Who should you believe?

There are so many weight loss diets and plans out there that it’s growing increasingly harder to decide what actually works and what isn’t even worth wasting your time on.

You’ve gotta know that all of these “miracle” weight loss diets and plans are not what they claim to be, simply because if they all did exactly what they promised to, there wouldn’t be a single obese or overweight person left on earth!

The reason so many useless weight loss diets and plans are still around is because most of the useless ones promise INSTANT weight loss.

Now, tell me who is going to pass up at least trying something like that?

Us humans can be mighty lazy at times and wanting everything to be instantaneous is one of our chief bad habits.

We want our meals prepared instantly at restaurants, we demand web pages to load instantly or we’ll just close them, and we also desperately want instant weight loss.

You suspect in the back of your mind of course, that this is impossible, but still you can’t help being sucked in by those oh so tempting promises of instant gratification.

“Maybe this one will be different.” You tell yourself “It has to be.”

But the honest, and yes painful, truth is that weight loss is NEVER instantaneous. You can’t just pop some magic pill, go to sleep, and wake up 50 pounds slimmer.

YOUR BODY DOESN’T WORK THAT WAY!

Once your body has stored a certain amount of fat, it’s going to want to hold on to it (for dear life it sometimes seems).

What you need to do is force your body to be more willing to burn up that fat, by revving up your metabolism.

You also need to make sure you’re doing all the right things to accomplish this revving up. There are too many ways to rev your metabolism for me to go into them all here, but I’ll give you a short list of some TRULY KEY things you can do to rev your metabolism until it’s roaring along like the ocean surf.

1. Do NOT Skip Meals.

Never, never, never skip a meal if you truly want to rev up your metabolism. If your body thinks you are starving it will actually slow your metabolism down (causing you to burn fat much slower) in an attempt to “keep you alive.”

Maybe you don’t always have time for meals. Okay, I understand that. Just grab something easy, but nutritious and filling in place of a meal (nuts, fresh fruits & veggies can be quick fixes when you’re on the go).

2. Live A Spicier Life

Eating spicy foods can dramatically speed up your metabolism. Try making a jalapeno salsa that you can use on sandwiches or salads. Chopped jalapenos also make a great addition to almost any meat, egg or vegetable dish.

3. Enjoy The Air And Your Favorite Game

Breathing deeply while exercising is also very important for giving your metabolism that extra little “push” it needs. You should do some form of exercise every day, for at least 20 minutes that will cause you to breathe deeply, get your heart racing, and make you break a sweat.

This doesn’t have to be painful, do something you already love. Play your favorite “game” or sport. Go biking, skating, swimming, etc. The possibilities are really endless.

Exercise doesn’t need to be boring, what it needs to be is something you truly love doing and will be sure to find the time for at least 5 days out of every week. Something you’ll actually LOOK FORWARD TO.

Do yourself a favor, get your metabolism raring so that you can stop worrying about your weight and start enjoying life.

Beth Scott is a veteran of the weight loss war (one of the victors) and has overcome all the same weight loss battles you are now facing. If you’re serious about winning your weight loss war Beth highly reccomends you visit Lifetime Weight Loss RevealedProvided By: Health and Fitness

Alternative Energy Series Cheap, Clean Energy Everywhere Now!

by Ed Howes

I had sincerely hoped to profit from the things I have learned about energy over the past 20 years. Much time has passed without progress. I never found anyone to help or encourage me to bring these not so new technologies to market, so here I will offer them to the world and see if anyone might find value in free information.

The combustion process 19th Century engineering gave us, I call slow burn. Over the past century this technology has been retained because it provided great profits to Big Oil, Big Energy, Big Banking and Big Government, through fuel taxes; a very big conspiracy to rip off global consumers. All have agreed on the desirability of using more than twenty times the fossil fuel needed for inferior performance that poisons the worlds air, soil and water. Indeed, it may be demonstrated in the near future that liquid fuel technology has squandered fifty times more fuel than needed per developed horsepower.

Fast burn technology, developed by Canadian, Charles Pogue, in the late nineteen forties, bought and suppressed by automakers, is a fifty five year old solution.

Charles had easily solvable power problems with his hot vapor, fast burn, gasoline fuel system. But he refused to address the performance problem in his quest to achieve 300 mile per gallon fuel economy, after successfully surpassing 200 miles per gallon with a 1937 Ford V-8 sedan. This at a time when fuel was relatively cheap in North America and few would trade power for economy. I solved these problems in a simple fashion and never built a conversion to demonstrate the solutions. This was due partly to fear of the opposition and an unreliable sense of market timing.

The old slow burn technology makes just enough vapor in a combustion chamber to light the mixture with a spark or compression heat in a diesel engine. At the same time heat begins to vaporize liquid fuel to a combustible state, pressures build to great heights and prevent rapid vaporization of the remaining fuel. In addition, the unvaporized fuel absorbs great amounts of heat that cannot contribute to combustion pressure, which creates power. This rich or fuel heavy mixture serves to lower and regulate the peak and average combustion temperatures throughout an unnecessarily long combustion cycle. This process uses a surplus of fuel that passes out to atmosphere unburned. The catalytic converter was the industry response to cleaning this unburned fuel.

Fast burn technology does just the opposite of slow burn. In a slow burn four stroke combustion engine there is fire in the cylinder for more than one complete crankshaft revolution. That is, somewhere between 360 and 420 degrees of rotation. The power stroke is a 180 degree event and if we use a bicycle crank for comparison, we can see that most of the power is delivered in half of the full stroke, centered on the mid point. That is, cylinder pressure creates the greatest torque when the piston is half way through the power stroke. The engine will easily provide all the power needed for cruise and moderate acceleration if there is only enough fuel available to make cylinder pressure fifteen or twenty degrees before and after the midpoint of the power stroke; a controlled power stroke of thirty to forty degrees. This is controlled by metering fuel so all fuel is burned up in an oxygen rich environment and the emissions will now be hot air and trace amounts of oxides of nitrogen.

Most children learn at a young age, they can pass their finger through a candle flame without pain or injury by moving their finger through the flame quickly. Such is the secret of fast burn technology. Temperatures that would melt engine parts like valves and pistons if maintained for four hundred degrees of crankshaft rotation are no problem if the burn cycle only lasts for a maximum of one hundred degrees in the case of maximum power. Performance enthusiasts looking for that extra 50 horsepower by adding fuel, are the ones most likely to melt parts. For these people - racers, hot rodders; engines likely to melt at high power outputs and too much fuel can and should be assembled with readily available thermal barrier coatings to prevent melt downs.

About ten years ago I read that the slow burn performance engine developed peak cylinder pressure at 15 to 18 degrees after top dead center, early in the power stroke. What if we could develop just twice that amount of cylinder pressure, three times as late in the power stroke? That is, at 45 - 54 degrees after top dead center. The answer is we would have more than three times the power at the point of greatest mechanical advantage in the power stroke as we do with the bicycle crank in the middle of its down stroke.

When there is absolutely no liquid fuel in our air/fuel mixture, the rate of combustion is many times greater than when there is an abundance of liquid fuel, as in the 19th century slow burn technology. This means we can supply spark much later and burn all the fuel in thirty degrees or less crankshaft rotation. An engine that can burn all its fuel in twenty degrees of crankshaft rotation will deliver twenty times the fuel economy of an engine that does not burn all its fuel in 400 degrees of rotation. Although the fast burn engine might generate peak temperatures and cylinder pressures three times higher than a slow burn engine, the burn time is so dramatically shortened that the engine will actually run cooler than slow burn engines. Smaller cooling systems will do the job at lower water temperatures, like the 160 degrees of old days.

It has never been the case that piston engines are inefficient and they could serve us very well into the Twenty Second Century as soon as we deep six their liquid, slow burn fuel systems. The reasons Charles Pogue never realized the tremendous power potential of his fast burn, 200 mile per gallon Ford sedan, was likely two things. The hot gasoline vapor made with exhaust system heat and inappropriate spark timing for an engine that required the spark to come about eighty crank degrees later than the timing it had as a slow burn factory engine. Combustion performance enthusiasts the world over, know the coldest, densest air/fuel mixture makes the best power. These people can also understand that making peak cylinder pressures when the piston is near the top of the power stroke, only tries to push the crankshaft out of the engine, onto the ground - wasted energy like standing on the bicycle pedal at the very top.

What we want is cold vapor fuel which is much more easily created than Charles exhaust heated fuel. The secret is the vaporizing power of vacuum. Success in cold vaporizing has been demonstrated by radio frequency vaporizing chambers. But the piston engine operates on a vacuum system. In the days of carburetors, vacuum drew in the air to the engines cylinders and metered the fuel fairly accurately by means of that same vacuum and simple mechanical adjustments to fuel flow.

Modern electronic fuel injection is perhaps the most expensive incremental improvement to slow burn technology in the Twentieth Century. It served multiple purposes. It exchanged a good, simple system, with a slightly better complex system. Computer controls took auto repair out of the realm of backyard mechanics and restricted it to $50 - 70 per hour service centers - a great big bonus for the auto service industry and a big expense to the do -it -yourselfer.

I am no combustion engineer, nor do I wish to become one. I can only say I intuitively expect two horsepower per cubic inch displacement on any four stroke spark engine modified for cold vapor fuel, using an appropriately sized carburetor as would be done on a slow burn engine.

I further expect that a performance modification that would increase the power of a slow burn engine by fifty percent, will increase the power of a fast burn engine by sixty to one hundred per cent. All the common power boosting practices work on fast burn engines better than slow burn. Compression ratios are not critical as the octane of pure vapor is up around 110. A 12 to one compression ratio would be about 9 to 1 at 45 degrees after top dead center, when the spark would occur at full power. While misfire can occur as often as 3 - 4 cycles per hundred on a new V-8 engine, misfires would be very rare with fast burn engines due to the lower compression at ignition and the evenness of a lean air/vapor mixture. The fast burn engine may be supercharged with a draw through carburetor producing the vacuum to operate a fresh air bubbler at the bottom of the fuel tank. If a richer vapor is desired in the bubbler, a racing fuel cell can be used, packed with fuel cell foam, greatly increasing the surface area exposed to liquid fuel, vacuum will readily vaporize. Large metal fuel tanks should be reinforced top and bottom by epoxying bar stock or angle stock, so they do not collapse under vacuum.

Lastly, I would like to mention that fast burn technology is a multi fuel system. With a little experimenting and fine tuning of mixture and spark, a fast burn engine can burn gasoline, alcohol, diesel, kerosene, vegetable oil, propane and liquefied natural gas. The fuel with the greatest latent energy per pound will deliver the best performance and the least powerful fuel will deliver very adequate performance. If you are anxious to try a fast burn conversion, please read my Fast Burn Conversion essay for tips and details for a safe conversion. Heres to big, clean, cheap power for the new age!

Freelance writer published on many websites and newspapers.

Elliptical Trainer - Health Benefits For Hearts And Hips

by Rika Susan

Having an elliptical trainer as a cardio workout companion, pays handsome health dividends. Improved cardiovascular function, overall conditioning, and healthy weight loss due to a revved up metabolism, are all part and parcel of the benefits of an elliptical trainer package.

Although these machines were primarily developed as a low-impact exercise solution, elliptical trainers have become superb general fitness tools. They offer continuous motion, without the commotion, so to speak!

With the help of the firm footing provided by the elliptical trainer’s footpads or footplates, the user ‘walks’ with a natural, smooth, flowing movement. The result is bone-strengthening, weight-bearing, fat-burning, aerobic exercise, without the jarring that is a major cause of joint injuries.

You will have a riot on your hands if only your hips, glutes, and legs are called to ‘gym’ service. Maintain bodily harmony and peace, by looking at elliptical trainers that sport crosstraining handlebars. This will get your upper body into the game, placating complaining hips and thighs.

By following this strategy, you maximize the calorie-burning benefit you derive from your time on the elliptical trainer. At the same time, you will be strengthening your arms, back, chest, and shoulders.

Elliptical Trainer - A Basic Checklist

Adjustable Resistance: As your body adapts to the cardio workout, and your aerobic capacity increases, you will need an adjustable resistance feature to maintain the effectiveness off the elliptical trainer program. Look for a machine that offers this feature at the push of a button. You don’t want to lose your momentum, while changing gear.

Backing Up Is Beneficial: An elliptical trainer should offer both forward and reverse motion. This prevents repetitive strain injuries, by cajoling different muscles into action. It also adds variety to your exercise routine, maintaining interest.

Concise Consoles: Make sure that you will be able to understand the workings of the elliptical trainer’s console. Functionality and clear programming are vital. Some machines conveniently accommodate more than one user.

Do-It-Yourself: Most elliptical trainers feature a wide variety of pre-set programs - more than enough to test your limits for some time. However, you may want the option to customize programs to allow for your particular needs. Check that this will be possible.

Even Fluency: When testing an elliptical trainer, a clear sign of the quality of the machine, is the fluency of the motion, and a low noise level. Any sign of instability, is a sign to focus on a different model.

Footprint Fit: If space is a problem, an elliptical trainer may be an ideal option, as it usually is quite a compact piece of fitness equipment. Many models come with wheels for no-fuss mobility.

Heart Rate Monitor: Most elliptical trainers feature hand grip sensors on the handlebars. In any cardiovascular exercise program, it is vital to monitor your heart rate, in order to make adjustments to the workout intensity. A heart monitor strap may also be available.

Incline Incentive: A quality elliptical trainer will have as one of its features, an 0% to 10% adjustable incline, allowing you to up the ante as your muscle power increase. For maximum cardiovascular and strength-building benefits, it is important to retain an element of challenge in your routine.

Jolts And Jars: When testing an elliptical trainer, look for a completely smooth movement, without any jolts or bouncyness in the footpads.

Knee-Demands: An elliptical trainer often is a suitable option to consider, if you are experiencing any knee problems. The natural movement promotes proper alignment of ankle, knee, and hip. However, it is always safe to check with a health practitioner, if you have any medical concerns.

Length Of Stride: Test the elliptical trainer to make sure that it is completely comfortable. Don’t let the machine cramp your style!

All the prominent manufacturers have designed state-of-the-art, feature-rich crosstrainers. The only way to make sure that you find the perfect partner for your cardio workout, is to thoroughly test a wide range of elliptical trainers.

For more information read Winsor Pilates - Toned From Torso To Toes With A Mari Winsor Pilates Tape at www.best-gym-equipment.com/winsor-pilates.php

Rika Susan of Article-Alert.com researches, writes, and publishes full-time on the Web. Copyright of this article: Rika Susan.

Exercise and Your Anaerobic Threshold

by Allison Preston

If youre like most people youre looking to get the most out of a workout that you possibly can. However exercising to build endurance requires a different approach than exercising to lose weight. To get the most out of your workout you need to know what your Anaerobic Threshold or AT is.

Your AT rate is an individual number that varies from person to person, and can even change as your body becomes stronger over time. To better understand AT we need to take a look at your heart rate. Your heart is expressed in beats per minute, the maximum rate at which your heart can safely operate is known as your Maximum Heart Rate or MHR and is an average value taken over a few minutes. Originally your AT number was believed to be between 80 to 90 percent of your MHR. However since you were taking a percentage of an average the value was often inaccurate, and a more precise measurement was needed.

Professional athletes who need to know their AT undergo a series of tests. They ride a stationary bike or run on a treadmill. A mask was placed over their mouth to measure oxygen and carbon dioxide at different levels of exertion. The results are processed using computer programs and yield very precise results. These tests are costly and time consuming and not necessary for most people.

A less sophisticated method that is reasonably accurate is the talk test. You will need to take your pulse or use a digital pulse meter or watch. When you are jogging or using a stationary bike and you can talk normally without speaking in short burst you are in your aerobic metabolic zone. As you increase the intensity and you still talk but not as easily this is the lower edge of your AT zone, make a note of your heart rate. Pick up the pace again as your breathing becomes more rapid and talking becomes more difficult and you start to speak in short bursts this is the upper range of your AT. For best results perform this test a few times on different days and average the results.

Once you know your AT range here are tips to help you get the most out of your exercise routine. Exercising below your AT range will burn some fat, and will help you improve things like blood pressure, cholesterol and blood sugar levels. Exercising in your AT zone will give you the maximum fat burning benefit. You will use the most calories if you can spend most of the time that you exercise in this range. Exercising above your AT zone will boost your strength and endurance. The amount of fat you will be burning will be lower than if you were exercising at a lower AT level. People who exercise vigorously and have minimal fat loss are exercising above their AT level.

Once you know what your AT level is getting the most out of your workout is easy. You monitor your heart rate and adjust your intensity to raise or lower your heart rate keeping you in your desired range. People who exercise regularly should check their AT level every 6 to 9 months and make adjustments as needed.

Copyright.Fitness-web.com, All Rights Reserved.

This article was written by Allison Preston who is the webmaster of www.Fitness-Web.com a website with diet, health, fitness, and exercise articles and reviews of fitness infomercials and diets.
NOTE: Youre welcome to “reprint” this article online as long as it remains complete and unaltered (including the “about the author” info at the end).

Joseph Pilates: The Man Behind the Movement

by Harriet Spinzer

Joseph Pilates was born in Dsseldorf, Germany in 1880. He was a frail young boy, who suffered from asthma, rickets, and rheumatic fever. In order to overcome his weakened state, he studied body building, skiing, diving, and gymnastics. In time, he developed his own series of exercises.

He moved to England in 1912, and spent much of his time working as a circus performer and a boxer. Eventually, he started teaching self defense methods to a group of police detectives from Scotland Yard. In 1914, at the outset of World War I, he was interned at a camp in Lancaster as an enemy alien. While in the camp, he spent a great deal of his time developing his exercise techniques.

After his release, Joseph returned to Germany and began teaching his method to dancers. He decided to leave Germany when he was asked to teach his exercise methods to the German Army. In 1926, he emigrated to America and took up residence in New York. He met his wife, Clara, on the voyage. Joseph and Clara opened a fitness studio in New York City, and shared an address with the New York City Ballet.

Joseph spent the remaining years of his life operating his studio. The nature of his work in those years was more akin to a physiotherapist for dancers than an exercise instructor for the masses. He also spent a considerable amount of time designing and constructing exercise equipment for use in his programs.

Joseph Pilates was one of the first fitness instructors to advocate the mind-body connection, which consisted of both physical and mental training to achieve the desired results. His method consists of slow, deliberate movements combined with breathing and a focus on the abdomen, lower back, and buttocks.

As quoted from his 1945 book, Return to Life with Contrology, he states that Physical fitness is the first requisite of happiness. Our interpretation of physical fitness is the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure.

Joseph Pilates passed away in 1967. The studio is still in operation today.

Harriet Spinzer is a history student and Pilates enthusiast. When she is not consumed with her studies, she likes to stretch and stuff. When she is not tangled up in her Reformer, she like to write freelance articles for websites such as www.pilatesinsight.com a site that offers information about Pilates, pilates equipment and pilates chairs.

Weights Before Cardio: Stop Working Against Yourself

by Tony Hale

Just because youre working hard, doesn’t mean that you’re working smart. I see it every day. People come into the gym and hop on a treadmill for 30-60 minutes and then head over to the weights to do their resistance training. Even though my initial reaction is to walk up and smack them in the back of the head, the reality in the matter isHow would they know any better? Which is why I thought this article was so appropriate. After all, for years Ive heard people say that if you do your cardio first, you’ll burn more fat during your weight training. Making your weight training an extension of your cardio.

Lets look at why this isnt true and see if we can save some people a little wasted effort. Well start out by looking at how your body uses the food you consume for fuel. You may have heard that you will burn more fat if you do your cardio on an empty stomach. The truth is that you will actually burn more fat during cardio if you have depleted your body of carbohydrates. You can eat proteins and dietary fats without affecting the way your body burns fat. In other words, you could eat some egg whites, chicken breast, or even a protein shake without any carbs in it, and still burn the same amount of fat during your cardio session as you would if you did it on an empty stomach. But if you ate an apple or a piece of bread before your cardio, you wouldnt.

When you eat carbohydrates, your body stores them as glycogen in your liver and waits for your body to use them as fuel. When performing an aerobic activity, like walking or running on a treadmill, your body has the option of using glycogen stores or fat stores. The problem is that your body wont use any fat stores until your glycogen stores are used up. On the other hand, during anaerobic exercise, like weight lifting, your body can only use glycogen as fuel.

So heres how it plays out. Studies have shown that it can take as much as 29 minutes of cardio to burn your glycogen stores. So if you start your workout off with 30 minutes of cardio, not only did you burn fat for a whopping one minute, but you also depleted your body of the fuel it needs (glycogen) to do your resistance training. Now, in order to manufacture glucose (glycogen) during your weight training session, your body may actually break down muscle tissue to use certain amino acids as your fuel. You could end up losing muscle instead of gaining.

To make things simple, if you do your weight training first, you can use your glycogen stores as fuel. Then, when you move over to your cardio, youre right where you want to be with depleted glycogen stores, giving your body the opportunity to burn fat as a fuel source.

To learn more on how to use these facts for your cardio only days, read Use Nutrition to Boost Your Cardio here: www.shapeyou.com/weights_first.html

You may reprint or publish this article freely as long as you include a visible, active link to www.shapeyou.com

Tony Hale is a certified personla trainer with 12 years of experience servicing clients in the entertainment industry throughout the Hollywood area. He is also the editor in chief for www.shapeyou.comProvided By: Health and Fitness

Aerobic vs Anaerobic: What’s All the Controversy About?

by Eddie Lomax

There seems to be a great deal of debate as to which type of metabolic training is the best… Aerobic vs Anaerobic.

Ok, what is metabolic training?

What is all this aerobic vs anaerobic talk?

Metabolic training is conditioning exercises performed with the intention of increasing the capacity and efficiency of the energy pathways to store and deliver energy for activity.

Most people commonly refer to this as… cardio.

There are three energy pathways used to provide energy for activity… one aerobic and two anaerobic.

Which of these energy pathways you should train is the source of much controversy… Thus the Aerobic vs Anaerobic dilemma.

Aerobic Activity

Aerobic means in the presence of oxygen… and any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity.

The benefits of aerobic activity are…

Increased Cardiovascular Function Decrease in Body Fat

The negatives of aerobic activity are…

Decreased Muscle Mass
Decreased Strength
Decreased Power
Decreased Speed
Decreased Anaerobic Capacity

Most people in favor of aerobics in the Aerobic vs Anaerobic Controversy rely heavily on the ability of aerobic activity to reduce body fat… but fail to mention that you are also losing muscle, strength, power, speed and anaerobic capacity along with fat reduction.

And here is the really shocking news… Low Intensity Exercise = Greater Fat Loss is a myth!

OK… let me clarify.

Low Intensity Exercise burns about 50% fat for fuel while High Intensity Exercise burns about 40% fat for fuel… so you could say that Low Intensity Exercise burns more fat for fuel than High Intensity Exercise.

But, lets say you burn 100 calories in 20 minutes of Low Intensity Exercise (50 fat calories), and you burn 160 calories in 10 minutes of High Intensity Exercise (64 fat calories)… you still burn more over-all fat with high intensity exercise than with low intensity exercise.

There is also another advantage of High Intensity Exercise… it increases your metabolism long after the exercise is completed.

More fat burned in less time and an increased metabolism for hours after the workout… sounds pretty good to me.

Anaerobic Activity

Anaerobic means in the absence of oxygen… and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity.

There are two anaerobic energy pathways…

The Anaerobic System (ATP-CP) is where energy is derived from the re-synthesis of Adenosine Tri-Phosphate (ATP) from Creatine/Phosphate (CP) until the stores are depleted… about 5-7 seconds.

The Anaerobic Lactate System (Glycolytic) happens after the (CP) stores have been depleted where the body resorts to the breakdown of glucose for energy.

This results in the production of lactate and hydrogen ions… ultimately leading to fatigue.

The benefits of anaerobic activity are…

Increased Cardiovascular Function
Decrease in Body Fat
Increased Muscle Mass
Improved Strength
Improved Power
Improved Speed
Increased Aerobic Capacity

The negatives of anaerobic activity are…

Anaerobic activity requires an aerobic foundation

When I look at the differences between the benefits of Aerobic and Anaerobic metabolic training I often wonder why there is a Aerobic vs Anaerobic Controversy… the choice seems obvious.

Whats all the aerobic vs anaerobic controversy about?

I think the Aerobic vs Anaerobic Controversy comes about due to an improper understanding of fitness and the use of a bad fitness definition.

Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness .

To pursue fitness excellence you must physically train to optimize your performance in all of the physical abilities… and not maximize your performance in one ability at the expense of all others.

For people that do not understand that fitness is a compromise, the idea that more, longer aerobic training is indicative of a higher level of fitness is predominate.

However, what they fail to realize is that by focusing on extended aerobic training they are doing little or nothing to improve the other physical abilities needed for fitness excellence… and are actually decreasing their over-all fitness level.

And no, mixing extended aerobic training with body building “isolation” exercises is not the answer.

So what is the answer?

Simple… train ALL of the energy pathways by varying low intensity, long duration - medium intensity, medium duration and - high intensity, short duration metabolic training.

End the Aerobic vs Anaerobic Controversy by making a compromise between the two.

Lets be honest… unless you are training to be an endurance athlete, there is no need to train like one.

The truth is, most activities encountered in sport, work and life are a combination of all the energy pathways seamlessly flowing from one to another.

Instead of aerobic vs anaerobic it should be aerobic and anaerobic!

To exclude the training of any one energy pathway will greatly diminish the performance improvements from your metabolic training.

My advice… Put an end to the Aerobic vs Anaerobic Controversy!

Add high intensity, short duration metabolic training to your fitness workout plan and vary the intensities by changing methods of training and periodically switching from high intensity, short duration to medium intensity, medium duration and low intensity, long duration.

Coach Lomax is a strength, conditioning and fitness coach dedicated to building better humans for sport, work and life. Learn more at Optimum Physical Training or take his FREE Tabata Calisthenics Workout Mini Course. Check out Optimum Fitness Products for fitness products that get results.

Answers to Your Questions About Cardio Kickboxing

by John Harker

What is Cardio Kickboxing?

Cardio kickboxing is a hybrid of boxing, martial arts and aerobics done rhythmically to music. Offering an intense cross-training and total-body workout it utilizes the training routines used by martial artists in the sports of boxing and kickboxing. The objective of cardio kickboxing Aerobics is not to make a “fighter” out of you, but rather to give a overall total-body program that combines a cardio aerobic workout with the techniques for self-defense. In addition the classes provides strength training benefits because of the “resistance” when punching or kicking the heavy bags. There is no physical contact - cardio kickboxing is offered as an alternative to conventional aerobics.

Unlike a traditional martial arts class, the music adds to your stimulation and motivation. Unlike an aerobics class, there are numerous techniques you can learn beyond the basics to maintain your interest level. Classes go by fast because there is so much going on.

What are the benefits of cardio kickboxing?

Cardio Kickboxing classes give you a full body workout and improve your flexibility, coordination, and balance.. If you do the punches with precision and power, you will strengthen your upper body and eventually see more muscle definition. The kicks will strengthen your legs. And the kneeing move (a strike in which you thrust your bent knee upward) will firm your abdominal muscles; in fact, all of the moves, when done correctly, will make your torso into a solid base that lets you do day-to-day tasks more easily.

Your cardiovascular system will benefit, too. Cardio kickboxing is a truly aerobic workout — we keep you bobbing, weaving, and jumping amidst the punches and kicks, so that your heart rate stays elevated for most of the session. A good class will leave you drenched in sweat and energized. And your increased conditioning will be accompanied by an increased metabolism meaning you will burn more calories even when you arent exercising.

What’s more, a lot of people find cardio kickboxing a great way to release stress. The stress relief and the channeling of aggression can be as beneficial as the actual physical workout itself. The physiological difference between this workout and other cardiovascular workouts such as simply running or participating in an aerobics class can’t be explained with the simple “release of endorphines” theory. A high is experienced after a class that lasts for hours. Civilized, as we’ve all been not to hit each other (which is, of course, a good thing), we’re still equipped with some natural aggression. You may find that planting your heel in the torso of a phantom foe 10 or 20 times leaves you feeling wonderfully tranquil.

Who should take a cardio kickboxing class?

Although primarily designed for adults, the program provides benefits to teens as well. Student athletes can train in the off season with this workout to condition their bodies for their particular sport. At the high school level, sports are very competitive and training in the off season is a must to prepare for tryouts and the rigors of the sport once you make the team. And the boost in self-confidence also gives a mental edge when it comes to getting more playing time and performing well during actual game conditions. Students who are home-schooled or who do not like to participate in conventional athletic programs can derive health and fitness benefits from this program too. Exercise is important. And, because of the added self-defense benefit that comes as a by-product of the program, it improves a students self-esteem, channels aggressiveness, and enhances assertiveness.

It is recommended that you check with your health-card provider before taking a class if you have not exercised regularly recently, and go in and talk to a teacher and watch part of a class if you have other questions or concerns.

What should I expect in a cardio kickboxing class?

A typical class is a little over an hour-long. Prior to the class, participants wrap both hands with cloth handwraps to help protect the knuckles and support the wrists (we will show you how). Then with everyone facing the mirror, a teacher leads the group through specific punches and kicks, to the beat of dance-club music. The class starts with a warm-up period, moves to fast shadowboxing and kicking drills, then to heavy bag work, and ends with some strength building exercises and a cooldown stretch. Intermixed with this are aerobic conditioning drills such as high-knees, grapevines and jumping jacks.

Be prepared to feel a little clumsy and lost at times - and don’t get down on yourself for it. Even if you’re a highly conditioned runner or you’ve been doing step aerobics for years, these moves may be new to your body. Pay attention to what feels right to you. Don’t do a move that hurts, and take breaks if you feel tired. Your muscles need time to develop their “memory”, and your reactions as the teacher calls out what to do (”jab, cross, hook, roundhouse”) will be slow at first. By the second or third class, the awkwardness will start to dissipate.

What will I learn?

The first thing you’ll learn is the stance — a way of standing that maximizes balance and puts power behind your moves. Your feet are about shoulder-width apart and at a slight angle, one foot set back from the other. Your fists are up around your cheek-bones to guard your face. (Don’t hunch your shoulders.) This is the position you’ll return to after every punch and kick.

You will also learn how to move, which is important because you use your momentum to generate power. The key to proper movement is agility and staying up on the balls of your feet which enables you to act or respond much more efficiently. The general rule for a powerful strike is to use your bodys weight and momentum.

The punches generally taught are the jab, cross, hook, and uppercut; the kicks will include the front kick, side kick, back kick, angle kick and roundhouse. But punches and kicks just dont come in multiples of one. You will learn kickboxing moves, how the jab sets up the cross, sets up the hook, etc. Each strike sets up the next so you can generate much more power by combos of two or more. The torque of your body helps to create this momentum. The individual moves are worked into swiftly executed combinations (for example: jab, cross punch, hook, uppercut, front kick).

Different instructors have different takes on what they teach and the subtleties of techniques, but the basics that you learn from one teacher will hold up in all the classes.

What should I wear?

Sweats, shorts and a T-shirt, an aerobic-dance outfit — whatever keeps you comfortable and cool. Wear well-made athletic shoes that aren’t too worn. Running shoes aren’t ideal because they’re not constructed for side-to-side movements. It is very important that your shoes are clean.

Could I hurt myself?

Yes. If you’re not careful, you could end up with a sore elbow, a sprained knee, a pulled hamstring, or one of the injuries that commonly occur in aerobics classes, such as a twisted ankle. So adopt a protective attitude toward your body (think of how much it’s done for you). When you take your first few classes, tell yourself that your goal is to safely learn the techniques and not to shed five pounds or reshape your body (you can think about those things later).

If you can spare the time, arrive a few minutes early to get your handwraps on and warm up by gently stretching your legs (especially the fronts and backs of the thighs) and shoulders. Make sure you are well hydrated.

During the class, make sure that you stop the motion of each punch or kick before the joint is fully extended. Also, start out focusing on kicking low and with control. Respect your body’s limits. Sure, you can change those limits — but it will take time, dedication, and a realistic attitude.

Will Cardio Kickboxing give me skills to defend myself?

Since you will be working out anyway, learning basic self-defense skills at the same time is an added benefit. Over time you will develop strong kicking and punching abilities and learn the practical application of techniques practiced in the air on the heavy bag. It takes bagwork practice to gauge distance and effectively landing your punch or kick flush on a target. You just can’t just shadow-kickbox, you need the feedback of hitting something. Be aware though that the focus is on conditioning and not on self-defense, if you really want to learn self-defense tactics, take a martial arts or self-defense classe.

How can I get the most out of the classes?

As with any other exercise, if you want to improve your cardiovascular condition or trim an inch here and there, you’ll have to do it regularly. Two to four sessions a week is probably optimal; in between classes you can go for a brisk walk or run, do some yoga to increase your flexibility, or simply take a day to rest. Do whatever lets you return to your cardio kickboxing class with renewed vigor. Then you can thoroughly enjoy punching out the specter of your malevolent coworker or that driver who refused to let you into the exit lane yesterday.

John Harker is a cardio kickboxing teacher in Santa Cruz, California. He teaches at Westside Aerobics and Martial Arts. More information on cardio kickboxing and martial arts can be found on their website at www.wama-club.com

Train All Energy Pathways: Aerobic, Anaerobic and Anaerobic Lactate

by Eddie Lomax

Train the anaerobic, anaerobic lactate and aerobic energy pathways for superior conditioning performance… Not just one energy pathway for “specialized” conditioning.

To develop superior conditioning you must train the anaerobic, anaerobic lactate and aerobic energy pathways… not just one energy pathway at the expense of the others.

There are three energy pathways used to provide energy for activity… one aerobic and two anaerobic.

Aerobic means in the presence of oxygen… and any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity.

The benefits of aerobic activity are…

Increased Cardiovascular Function Decrease in Body Fat

Well, that sounds pretty good, but the negatives of excessive aerobic training are…

Decreased Muscle Mass
Decreased Strength
Decreased Power
Decreased Speed
Decreased Anaerobic Capacity

Anaerobic means in the absence of oxygen… and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an Anaerobic activity.

There are two anaerobic energy pathways…

The Anaerobic System (ATP-CP) is where energy is derived from the re-synthesis of Adenosine Tri-Phosphate (ATP) from Creatine/Phosphate (CP) until the stores are depleted… about 5-7 seconds.

The Anaerobic Lactate System (Glycolytic) happens after the (CP) stores have been depleted where the body resorts to the breakdown of glucose for energy.

This results in the production of lactate and hydrogen ions… ultimately leading to fatigue.

The benefits of anaerobic activity are…

Increased Cardiovascular Function
Decrease in Body Fat
Increased Muscle Mass
Improved Strength
Improved Power
Improved Speed
Increased Aerobic Capacity

When I look at the differences between the benefits of Aerobic and Anaerobic Training… I often wonder why the vast majority of Commercial Fitness Programs advocate Aerobic training almost exclusively while completely ignore training the Anaerobic energy pathways.

After all, you will perform how you train!

Are the majority of activities that you perform in sport, work or life long, continuous aerobic activities… or short bursts of medium to high intensity anaerobic activity followed by rest?

I think that it is pretty clear… long, continuous aerobic activity will not prepare you for the majority of activities you perform, and can even decrease performance in certain physical abilities over time.

Short, intense Anaerobic training is the way to go to get the most positive benefits for performance improvement… but remember that it is not exclusive.

You will naturally flow between all three of these energy pathways.

This is very important, you need a solid aerobic base before you can benefit from the more intense anaerobic activities… so you should build up your aerobic base before attempting anaerobic activities.

I know what you are thinking… I was told that aerobic training was the best way to lose fat.

Well, you will lose fat through aerobic training… but you will also lose hard earned muscle and physical abilities.

That is not something you want to do on your path to over-all fitness excellence.

After all, the reason you should want to reduce unneeded, unwanted fat in the first place is to improve performance… so why reduce fat at the cost of performance improvement?

You will also lose fat through anaerobic energy pathway training… but you will also gain useful muscle and improve physical abilities.

Furthermore, intense activity will keep the metabolism working hours after you stop the activity… and the useful muscle you gain will use resources from food for their maintenance instead of being converted into fat.

Now, that sounds more like it!

Coach Lomax is a strength, conditioning and fitness coach dedicated to building better humans for sport, work and life. Learn more at Optimum Physical Training or take his FREE Tabata Calisthenics Workout Mini Course.