Burn Fat To Lose Weight

LACK OF OXYGEN

by Annukka Huotari

Oxygen is one of the five basic elements of life. The other four basic elements of life are: hydrogen, carbon, nitrogen and sulphur. Oxygen is the source of life. There is oxygen everywhere around us. Lack of oxygen has many effects on our health.

Professor Otto Warbur (Nobel price in 1931) found out significant associations in the area of metabolism at cell level. A cancer cell is originally a cell which needs oxygen for metabolism. However, this cancer cell can change its form so that it can survive also in a oxygen-free environment. Professor Warburg came to the conclusion that cancer cells can develop only in oxygen-free environment. Glucose begins fermenting when there is not enough oxygen at cell level. At this stage a cell is no longer functional and well and cannot provide a body with energy. A low oxygen level in blood lowers our immunity considerably. Oxygen plays an important role in toxin desposal from a single cell and thus from the whole body. Oxygen has an important role also when fighting the free radicals. These are atoms and molecules which are missing an electrone. Because of this they are very unstable and get easily nervous. Free radicals live less than 1/10.000 seconds but they can disturb metabolism already during this time significantly. Because of a missing molecule they have an overactive ability to bind other molecules and “steal” electrones. Antioxidants help us to build a healthier system which is able to defend against free radicals.

There is no metabolism without oxygen. There is no energy without metabolism at cell level. Oxygen is the source of life. Lack of oxygen causes illnessess and weakening of health. We need oxygen to survive. Main oxygen suppliers are rain forests and sea plankton. The main key to our health is in optimal metabolism and in the balance between nutrients and oxygen.

About the Author: For more health related information and articles by Annukka Huotari, please vist my sites: Safe Nutritional Supplementation and Vitallifestore.

Benefits of Jogging

by Paul Cris

Jogging is one of the finest exercise programs, as it yields a lot of benefits. You can do it independently and it helps you build a good physique by stimulating your heart rate, relieving stress, toning your muscles and also prevents a number of aging problems. It increases your energy level and it brings a sense of discipline and is more result oriented than any other type of workout. It helps burn calories and stay fit.

There are a few disadvantages that jogging yields such as muscle or joint strains and injuries. It is advisable to meet a physician before beginning this workout. Firstly, you need to confirm if you have any other health problem that could cause you physical stress if you exercise too hard. It is really necessary to get a medical clearance if you are overweight, or have a family history of blood pressure and heart problems or if you are above the age of 60.

When you start jogging, follow a regular guideline. At the start do a warm up exercise, light stretching and determine a pace that is most comfortable for you. You can gradually increase your speed. Do not hunch your body and swing your arms naturally. Do not let them strain. When you happen to mount a hill lean slightly.

To avoid injuries increase your activity for only 1-2 minutes per day. After several weeks, review your progress and then increase or decrease the activity accordingly.

Paul has been providing answers to lots of queries through his website on a wide variety of subjects ranging from satellite phones to acne. To learn more visit www.askaquery.com/Answers/qn1540.html
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Should You Workout If You Are Sick?

by Marc David

Copyright Marc David

Who doesnt catch a little cold right in the middle of the week when your workouts were going so great? Theres been many times that my workouts were 100% the best Ive ever had and right when I was on top of my game - I caught some cold bug and it frustrated me to no end!

How many times have you asked yourself this question or been asked yourself?

“I was wondering if workouts (cardio, weightlifting or both) should be halted during a common cold or if you should “sweat it out” as some say.

Common sense tells me that the body should fully recover before engaging in an intense workout, but is a light day or a less intense cardio day okay?

On one hand you dont want to break progress by waiting too long between workouts, yet on the other hand, you dont want to remain sick because the body will have to allocate nutrition in building muscle tissue as opposed to building an immune response.”

- Sick and Wanting to Workout

This was a timely question. Ive been in many public places this week and almost everybody Ive been around at some point is sneezing and coughing and looks like they have a horrible cold!

You can workout when you have a cold BUT only under certain conditions. Let me elaborate before I ramble on.

Do Not Workout If:

* You have a fever * You feel nauseous * You are highly contagious and in a public gym

Workout If:

* You just have a mild cold * Its been a couple of days and you are over the worst of it

Many people that I know of, including myself at one time, did some pretty intense workouts while sick. And not just everyday common cold sick but flu-like sick.

Not only was it irresponsible of me to bring my funk into the gym but Karma was paid back when my body couldnt recover and I ended up prolonging my illness an extra week or so.

You see, working out when you have a mild cold is not a big deal. In fact, if you engage in light cardio, youll feel better. It will help to open up your nasal passages and let you breathe easier. Recovery will not be hampered because its a mild cold and you are doing a light workout. Just to keep moving really. Nothing intense at all.

What I dont recommend is that you workout with weights unless its following the same principles.

Light. Keep that in mind. You are not there to get stronger, more fit or build muscle. You are there to feel better, to keep moving and get the added benefits that working out will help you do.

Believe me…

When Ive done a light cardio workout a couple of days after the worst of the cold is over, I feel a lot better.

Why cardio?

Seems to me that working out with weights does not give you that cardiovascular benefit (except circuit training). Ive never felt that great when I have a cold and hit the iron. Ive always felt better when I just do light cardio for about 20 minutes or so. Nothing intense mind you. Strictly warm-up to pace levels.

Frankly…

The research has shown that doing cardio when you have a cold has the greatest benefits. Working out with weights has not had the same effect.

Lets face it…

Being sick is no fun! But if you over do it, you will just prolong your illness. So keep that in mind when I say light. You are there to feel better not improve or break a personal record.

Next time you are sick, go do some light cardio. Heck, even just walking around the block will feel pretty good.

Your recovery will not be compromised as long as you go light.

I urge you to take care of yourself first but after that, see if some light cardio helps you feel even better and recover faster.

This question is a great bridge to another topic that is a favorite of mine called Taking a Training Break. Should you or shouldnt you take one?

Fact is, the training break is an overlooked, often under utilized concept that not only will have you in the gym for longer periods of time but youll recover faster and get stronger by NOT hitting the weights and doing cardio.

You see, after doing your workouts over and over, your body is always in a constant state of breakdown. At some point, even your immune system is compromised and you get sick. Ive actually pinpointed my own rhythms.

After 9 weeks of training if I do not take a training break, I always get sick. A mild cold mind you but like clockwork, it happens. Ive found that by working out continually, that 9 week hump is when my body is taxed to the point where Im not at my optimal recovery.

By simply taking a break for 7 days, no weight and no cardio, I come back to the gym stronger and more recovered then before.

Its also very important to just let your joints heal during this time from lifting. So not only is a break good for the immune system but its good for joint recovery as well.

If you take a training break every 8-12 weeks, youll come back stronger and feeling more to working out then before and contrary to popular belief, you will not lose muscle during a 7 day break. You wont get smaller and all the gains you made will not be lost. That is a big myth.

During this break I still supplement the same, I just dont train but I am active.

To sum up, taking a training break is a good thing. Every 8-12 weeks just let your body and mind recovery and get ready for the next round of training. It also helps to avoid the working out when sick as described above. By using this process, Ive been able to avoid being sick for some time and when I am sick, Im able to recovery a bit faster by using the principles described above.

Marc David is a bodybuilder and author of the, Beginners Guide to Fitness and Bodybuilding. You can get info on Marcs e-book at: www.Beginning-Bodybuilding.com . To get Marcs free e-zine, visit www.JustAskMarc.com

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The Many Benefits of Cardio Training For Improved Fitness

by Darren McLaughlin

When youre looking to lose weight, the primary exercise you need to engage in accomplish your goal is cardio training. If you devote yourself exclusively to strength training, youll likely end up getting even bigger and weighing more, especially in the beginning, which might serve to demotivate you. You want to build muscle, but its much more important initially to cut fat through cardio training. You will also become more healthy overall through increased cardiovascular exercise, which can only aid you in your weight loss efforts. Cardio training is your current and future key to success when it comes to winning the battle of the bulge. Not only will you improve your capacity to burn fat, you will also become leaner. This is the formula for not only weight loss, but for sustained weight loss, as well.

How much training will you have to do to achieve cardio fitness? The American College of Sports Medicine recommends that you do cardiovascular training for 20 minutes at your target heart rate up to a maximum of one hour for a minimum of 5 sessions per week. More than one hour is considered to be non-beneficial. Right here you can quickly decide on a course of action, as it relates to cardio training. If you do the absolute minimum, you can set aside 20 minutes per day. If you have more flexibility in your schedule, you may receive additional benefit by extending your workout time to one hour per day. But keep in mind you want to be as close as possible to your target heart rate, so expect some serious exertion.

Cardiovascular training is clearly the most important aspect of achieving fitness, especially for someone whos overweight. Strength training is beneficial, of course, but it runs counter to your basic needs of slimming. A few key components you \need to consider concerning cardio training are:

1) Intensity - the intensity relates to the type of exercise you do, and how hard you do it. 2) Duration - the time your workout takes. For fat-burning, many fitness experts recommend a minimum of 45 minutes, 3 to 5 times per week

Strength training is also hugely important to fat loss for one big reason: its estimated that one pound of muscle helps you passively burn 35-50 calories per day. You can see how quickly this could add up. This has the potential to be your secret weapon against bodyfat! If you gained 10 pounds of muscle, you would automatically burn 350-500 more calories per day while at rest! For this reason, youre best to try to balance both your cardio and strength training, so that you get the most out of each. If you overdo your strength training, it will probably come at the expense of your cardio training, and vice versa. If you are too intense about cardio, you might have a hard time keeping the muscle on. The best thing for you to do is to experiment until you find the perfect level.

Almost all of the modern equipment at gyms can target your heart rate, so using a LifeFitness, or similar cardio machine is recommended. This way, the guesswork is removed. The LifeFitness unit will tell you your target heart rate based on a live reading, and will adjust it based on a constant reading from the sensors you hold during your workout. 40 minutes daily of the “fat burn” mode should be enough to help you kickstart your metabolism and help you shed those extra pounds.

Please visit the Diet and Exercise Forum for more information on Fitness and Weight Loss

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Aerobics For Fat Loss

by Michael Russell

If you want to lose body fat, you need to burn more calories then you take in, in other words you need to create a calorie deficit. There are two ways of achieving this: reduce your calorie intake or increase how much calories you burn through exercise. The best way is actually to use both methods so your results can remain more permanent. Unlike what most people think, it is always better to eat more and exercise more rather than starving yourself. Starvation slows down the metabolism and actually burns fewer calories. Exercise increases the metabolism and helps to burn much more fat.

Aerobics really means “with oxygen,” because it takes oxygen for fat to be burned and for oxygen to be used, the aerobic exercise must be held for an extended period of time. Aerobics is a cardiovascular activity, which is why most people refer it to cardio.

There are different intensity levels when doing aerobics. Lots of people are convinced that low intensity exercises are the ultimate way to losing fat. When doing low intensity aerobics, the body tends to use the body’s fat as energy whereas when doing high intensity aerobics, the body uses carbohydrates for its energy needs. But if this were the case then everyone would be sleeping twelve hours a day to burn fat. Sleeping is a very low intensity activity, but it barely burns any calories. Overall at the end of the day you don’t burn enough calories to really affect fat loss. At high intensity aerobics, such as sprinting, the body uses carbs as the primary fuel source for energy, but it also burns a lot more calories and helps by actually increasing the metabolism.

The duration of aerobic exercise is very important, the longer you maintain the work out, the more calories you’ll burn and in the end the more fat you’ll lose. The best way for effective fat loss is using a combination of low intensity and high intensity exercises. Low intensity exercises should last from 30 to 45 minutes and work best first thing in the morning on an empty stomach. High intensity exercises should last as long as you can but no more than 30 minutes, but an hour or two after a meal which contains carbs would be best to give you the energy needed to finish the work out.

Depending on your goals, you should always do three aerobic exercises per week as a minimum. Its part of a healthy lifestyle that will help you in the long run and also keep your body fat low. Most cardiovascular exercise equipment these days have a heart rate monitor that you attach onto a finger and also track the number of calories you’re burning. Everyone’s heart rate is different because of their height, weight and age. So the number of calories shown on the screen isn’t always accurate. As a guide line it is important to remember that if you’re breathing heavier than normal then you’re generally in your target zone, but should not be breathing too heavily in a way that you wouldn’t be able to speak a full sentence. With these guidelines you should be burning those extra fats in no time.

Michael Russell Your Independent guide to Aerobics.

5 Amazingly Easy Ways to Stay Fit

by Simon Brown

It is said that it is much better to do 30 minutes of something lively every day than have two keep-fit sessions a week. Whats more you will be surprised at some of the ways you can burn off those extra calories.

1. The Garden Gym

Get in with your garden exercise before winter approaches!

Mowing the lawn for just 30 minutes will burn off 150 calories if using a power mower, or 185 calories using a hand mower.

Raking the lawn will also stretch and tone your waist and help to burn of between 130-160 calories.

Planting for just 20 minutes can burn up 100 calories.

If you do all this in one day, you can burn up to 410 calories!

2. At Work

If getting busy in the garden is only a dream, as you spend most of your time behind a desk, dont despair!

Get up, stretch and walk around at least once an hour. While sitting stretch your legs, flex your feet and circle your ankles. Run errands, fetch the post and always try to get out for a walk at lunchtime.

3. Telephone

Spending hours on the telephone doesnt have to be good excercise for just your mouth. Stand up instead of sitting it uses 10 - 12 more calories per half hour. Better still, pace around or stand with your feet hip-width apart and slowly move up and down on your toes to tone your calves.

4. Spice your metabolism

There is evidence to show that spices, especially chilli can raise the metabolic rate by up to 50% for up to 3 hours after youve eaten a spicy meal.

5. Sweet nothing…

Kissing for 5 minutes can burn 6 calories! If it leads to anything else :0) you could use up another 85 calories in half an hour!

Simon Brown is webmaster for www.naturalremedies4u.com He offer a free 5 part e-course on Easy Ways to Stay Fit. Simply send a blank email to fitnessreport@aceautoresponders.com

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The right combination of cardio training and strength-building exercises is the key to turning fat … Choose a topic… Target Your Trouble Spots Make Over Your Body Express Workouts Cardio Challenge …

Living Healthy With Exercise Bikes

by Robert Thatcher

The popularity of the exercise bike among many exercise machines is that exercise bikes moves almost all the back and leg muscles of the user while riding.

Resistance on the exercise bike can be adjusted to intensities that will suit individuals aerobic needs from the gentle to the more rigorous. The versatility of the exercise bike makes it adjustable to different requirements of the exerciser. Some prefer the slow pedaling at higher resistance levels; others need spinning the wheel at lower resistance levels while some would want to use different resistance alternately. It can also suit the exerciser requirements that would need a more forward leaning position, an upright position and the recumbent position.

When doing the exercise for the first time, a health professional should always be around to provide a safe program for the patient. Knowing the patients optimal heart rate is crucial in determining the program and to prevent injuries. Aside from the exercise programs the health professional will also determine the correct posture and resistance that are needed. They are also trained to spot potential difficulties that could cause more problems that someone not trained will not.

Normally, these kinds of programs should be done three times a week for at least 20 minutes each. The patient is always required to start slowly especially for those who are not used to the rigors of exercising. One of the main objectives here is to raise the patients heart rate from 60 to 85% of the patients maximum heart rate.

For people who would prefer to have the exercise at home instead of going regularly to the gym, an exercise bike is a convenient machine, as it requires very little space. Some exercise bikes are collapsible so that it does not continue to occupy spaces when no longer in use and be tucked away under a bed or a closet.

Exercise bikes can be as inexpensive as a few hundreds of dollars to a few thousand depending on the features and other benefit that it offers.

In lieu of the exercise bike, an ordinary bicycle can also be used. The bike is mounted on a trainer (which is very cheap and is very easy to install), where the rear wheel of the bicycle is raised and the exerciser uses this as a stationary bike. Trainers can be bought at most bicycle retailers.

There are many benefits that the exercise bike can provide but it is especially effective for people who have back ailments.

Riding a bike on the roads, running and jogging is good at strengthening the back conditions of patients but it can also injure the spine, this is why a stationary bike is a popular alternative. Some ailments that could benefit best from an exercise bike are the Spinal Stenopsis and the Osteoarthritis.

Exercise bike are good at strengthening back muscle groups, the leg, calf, the hamstrings at the back of the thigh and can also work the abdominal muscles.

Exercise bicycles can also improve the flexibility of muscles and ligaments. It can also aid to a very large extent the range of movements of the muscles that otherwise can develop spasms and stiffness. Exercise bikes can help reduce the stresses of the muscles at the lower back, and with regularity of use can promote circulation and cardiovascular health.

Robert Thatcher is a freelance publisher based in Cupertino, California. He publishes articles and reports in various ezines and provides exercise bike resources on www.your-exercise-bike.info.

Do You Really Need Another Fat Burning Tip?

by Terje Brooks Ellingsen

People concerned about losing weight and burning fat tend to be overloaded with weight loss and diet information. The result is almost paralyzing; instead of doing something with their excess weight, they have their brains full of different and often contradictory tips and do not know where to begin. “Not another weight loss or fat burning tip ” many will say. However, I will give you not one but four more fat burning tips or ways to increase metabolism. The clue is to try them out for at least a month. If you do you will see results.

Do your workout in increments

Most people are stressed and pressed for time. They feel that workout and exercise just add to their stress factors, although they know it is good for the body as well as for the mind. This way, they go through their day with a burden of bad consciousness. Well if you are among them, I have some good news for you: Studies have shown that two short periods of workout per day will actually stimulate the metabolism and burn fat more than in one longer period. So if you go for a 15 minute walk first in the morning before work and then another one at lunch or evening times five days per week youll see progress at the end of 30 days. I promise that you will burn fat.

Never skip Your breakfast

Many dieting experts state that the breakfast is the most important meal. Therefore it is amazing that so many people think theyre doing the right thing by skipping breakfast. Do not sleep through the night and then deprive your body of food in the morning. This will only cause your bodys senses to have a potential famine and then the body holds on to stored body fat to survive. If you eat, your body will produce heat. And heat will increase your metabolism.

Calorie Cycling

Many people have used this tip with incredible success. Find out what your minimum calorie requirement is, based on your height and weight. Now, consume this amount for three days. On the fourth day increase your calorie intake by an additional 400 calories from nutritious foods like good protein, carbohydrates and fats. Lets say youre losing fat by consuming 1400 calories per day, simply raise your calories to 1800 on the fourth day. The nice about this method is that it can actually get the metabolism racing and thus stimulate additional fat loss.

Perform morning exercises

If you are a real food lover with a great appetite or cant fit workout into your schedule, do your exercise in the morning. Research has proven that people who exercise consistently in the morning will have their appetite regulated the rest of the day. The hunger feeling will decrease and the metabolism will speed up. This is a great way to start the day.

Terje Brooks Ellingsen is a writer and internet marketer who enjoys to write about weight loss and fitness issues like rapid weight loss and increase metabolism with high protein food. Check out his website 11-Weight-Loss.net.

Elliptical Workouts

by Gary Gresham

Elliptical workouts basically involve aerobic or cardiovascular exercise. Elliptical cross trainers can be intimidating at first glance but once you get familiar with them you will find them easy to use and a fun part of your routine.

To begin your elliptical workout, stand with your feet firmly planted in the movable footpads. The advantage of your feet being stationary makes this a smooth and non-jarring motion that is unique to the elliptical cross trainers. Grab the handles to add the upper body movement for a total body workout.

Elliptical motion feels very natural and compliments normal body movements only making it feel like the workout is easier. Elliptical workouts are equal or greater than similar equipment such as the treadmill creating a safer workout. It reduces the harmful stress and impact on your muscles and joints.

With time a major concern in our daily lives, an elliptical workout can be very desirable. It provides a total body workout utilizing one machine therefore saving time in having to go from machine to machine to achieve the same effect for all the different areas of the body.

An elliptical trainer benefit is they are safe for beginners and will even challenge the pro athletes. And because most people like to use these machines, they are more likely to workout on a regular basis. Consistent elliptical workouts will help in attaining good overall cardiovascular health.

It generally takes twenty minutes of elliptical exercise to start burning calories and improve your cardio health. If you are just starting out, exercise for twenty minutes and work up from there as your fitness level improves. Try to set 3 days a week as your goal to workout and work up to 5 days when you become more fit.

Another elliptical trainer benefit is they are perfect for burning fat. To burn fat effectively, you need to exercise at a moderate pace for a long period of time. Elliptical cross trainers give you the slow, aerobic, long duration type of exercise that works best to burn fat.

If you are looking for a good overall workout in the shortest amount of time, the elliptical workout is an ideal choice.

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Aerobic Videos - Shapes You Up!

by Steven J Acren

I have been using aerobic workout videos for about a year now, and let me tell you if you have the right setup and the right attitude, they work every bit as well as an actual aerobics class with an expensive personal trainer. Although many people buy aerobic videos, and then leave them sitting there, gathering dust, and never do anything with them, many others use them to embark on a healthier, more successful life. What is the difference? Why do aerobic videos work wonders for some people, but fare horribly for others? Allow me to explain.

You see, the reason is not the aerobics videos at all, but the person watching them. The first and most important thing is attitude. Now, we have all heard that before but I will have to emphasize it again: attitude is everything. The right attitude towards exercise will enable you to find joys in hours of sweat which could otherwise make you give up for the tempting leisures of a potato-couch instead. The right attitude is essential to your success. Right from the onset, you need to set realistic and achievable goals and a constant schedule of exercise that will help you approach your goals. That is no easy task, I know. And nobody or nothing can help you. Motivation can not come from the aerobic videos it has to come from within.

The most important thing is that you exercise regularly. Doing each aerobic video twice every third Sunday won’t count. Frequency matters more than how much time you spend on each once-in-a-blue-moon session. Even if you never make it all the way through your aerobic videos at first, you have to be using them every day or you will not get the maximum results from them I doubt that you will get any results at all. Set realistic goals and stick with them. It is no good telling yourself that you will do a two hour workout with your aerobic videos every day, and then compromising that unachievable goal the very next minute. Set little goals, ones you know that you can succeed at, to build confidence and slowly move on to bigger goals.

Equally important is to have a good space to do your aerobics workout. If you live in a tiny one room apartment with clothing spread all over the floor, forget it. You can use some aerobic videos with less space than you might think, but if you don’t at least clear a little room to move around in, you will never reach any of your exercise goals, and that is a terrible excuse. The beginning of your aerobic workout is really setting a time, clearing out a space, and psyching yourself up. Don’t expect immediate success from using your aerobic videos. It will be very hard work and you might feel like giving up at times. But if you persevere, within a month you will notice major changes.

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