Fast Foods And Health

Get Motivated! At times, we all need a little help getting started or sticking with our exercise routines. It is reasonable to enlist a friend to work out with you, or to hire a trainer to get you started or keep you going. For your own safety, make sure that the trainer is certified from a nationally recognized organization such as AFAA, A.C.E or ACSM.

First Things First! Most people have tremendous success with sticking to their exercise routines if they do it first thing in the morning. For people with small children, this time is usually before the kids are awake which makes for precious, uninterrupted time for parents. You are more likely to stick with it if it your time for exercise is at the same time everyday.

Have Fun! It is easy to get stuck in a rut, doing the same thing every time you decide to exercise. Try to get creative and have fun doing the things you like to do. If you like running or walking, then it makes sense to use a treadmill or walk/run outside. Perhaps swimming is your pleasure? Find a local pool and dive in! It is important that you change your routine and add new activities to keep it fresh.

Make it Convenient! Does your apartment complex have a fitness center that you've never seen? Is your treadmill collecting dust or being used as a coat hanger? If so, it's time to make a change and form a new habit! There's no excuse for not exercising regularly if it is convenient for you to do it. If necessary, join a gym nearby so that you can visit it on your way to or from work.

Make a Commitment! It is easier to stick with a commitment if the goal is written in a clear and precise format. For example "I will lose 5 pounds by the end of February" or "I will drop a dress size by March 1st". With a combination of good nutritional habits and regular exercise, you can achieve consistent and healthy weight loss of 1-2 pounds per week. It usually takes about 3 weeks to form a habit, so start now!

It is necessary to exercise and make wise eating choices consistently in order to reap the benefits. If you need motivation to get started, a personal trainer or gym memberships are wise investments in your health. Happy New Year and Happy Exercising!

Thanks for reading!

Kim Farmer is a Personal Trainer, Clinical Exercise Specialist and Group Exercise Instructor. Visit her website at http://www.milehighfitness.com where you can sign up for her bi-weekly health and fitness newsletters. View or post on her blog at http://www.milehighfitness.com/fitnessmatters

Many personal trainers are now using strength training as a primary method of fat burning for weight loss, while many professional bodybuilders mix cardio into their workout routines.

What is the truth? If you are confused on the issue, you are not alone. It seems complicated until you break it down to the basic truth: effective, long term weight loss requires a combination of cardio sessions and strength training sessions.

Cardiovascular training is effective for weight loss because it brings the heart rate up and keeps it there for an extended period of time. This places a higher than usual demand on the body for energy, which requires the body to burn a lot of calories to produce that energy. If you are watching what you eat and controlling your calorie consumption, the extra calories needed to produce this energy will be pulled from stored body fat. This is why those who do a lot of cardio work have an easier time losing weight. They simply have a higher demand for calories to burn.

How does strength training fit into this? While dumbbells, barbells, and weight stacks used to be the domain of those looking for a super pumped, muscular frame, personal trainers are now using these tools for women and men who just want to lose some weight, tone up, and look their absolute best. Cardio still has to be a part of the weekly routine, but strength training is now considered essential for weight loss.

Strength training does strengthen and tone your muscle, but while doing that it places a huge demand for energy on your body. Modern research has shown that your metabolism stays elevated for hours after an intense strength training workout. This simply means you continue to burn calories at an elevated rate even after you have finished working out. Remember, the more calories you burn the more likely they are to be pulled from stored fat, so this is a great thing for weight loss.

Resistance training also maintains your muscle mass, and can help you build more muscle if needed. Women can do this without getting bulky like men. They simply become leaner and better toned, so they look smaller regardless of their weight. Men can get more bulk to them, but it takes considerable effort to look like a professional bodybuilder.

The only problem with combining strength training and cardio for a well balanced weight loss program is that it takes a lot of time to put in three or more strength training workouts and many cardio sessions every week. The solution is often to do circuit training sessions that combine strength training movements with bursts of cardio. This keeps the heart rate high so the benefits of cardio are delivered, while still working the muscles for strength training benefits.

There are some people who benefit more from cardio and some who benefit more from strength training. If your goal is simply to lose weight, then a combination is your best plan.

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Since Zumba is becoming more and more popular, many people start thinking about shoes and clothing that would compliment Zumba fitness workouts while also helping get the most from the training and avoid injuries. I would say that the most important part of Zumba outfit is the shoes. Zumba is highly intensive training which requires intensive legwork, and the more comfortable and suitable for such kind of activity your shoes are, the better.

I have been practicing Zumba for 2 years and tried many Zumba shoes - Z, Ryka, Bloch... you name it... All in all I like Nike the best. Their shoes are just more comfortable, as for me.

My first pair of Nike Zumba shoes were Musique III. That was a great shoe - it looked gorgeous (like suede), and felt very comfy. Nike Musique have sliding pads on the sole as well as cushioned heel, so it makes great shock absorption. Recently Nike released an updated version, Nike Musique IV which are even more comfortable, as they combine synthetic leather with mesh. That makes them not only highly breathable, but also makes the foot fit perfectly and cushions it.

The second Nike choice I would make is Nike Shox. These are very lightweight and comfortable, however I don't like how they look. The heel seems too fancy for me. But if you don't pay attention to the look (or like the way they look), they would be a great choice for your workout - they are very comfortable, cushion the feet and absorb the shock from jumping and other Zumba moves.

For those who would like to combine training and dancing sneakers all in one try Nike Zoom Sister. Although generally it's not recommended to wear training sneakers for Zumba class, these don't have excessive traction, so they don't interfere with sliding movements. These shoes combine several technologies from Nike - Flywire for lightweight support, and Nike+ to help track your progress. Nike Zoom Sister will suit any fitness activity, as they allow moving front, back or side-to-side while keeping your feet stable in whatever position.

I wouldn't say that other brands are much worse, but Nike is much popular and trustworthy, as for me. Nike Zumba shoes also don't cost very expensive comparing to other brands. You can buy them at Zappos or Shoes.com for as low as $60 (compare to $80 Ryka or $70 Capezio). All in all, my choice for Zumba is Nike. What's yours?

Anna is a fashion writer who is passionate about Zumba. You can check her latest advice on picking Zumba shoes at her website Zumba Shoes For Women, where she reviews different brands including Nike Zumba Shoes, Ryka Zumba Shoes, Bloch, Capezio, and more.

What Affects Your Metabolism

I'm living proof that you can't judge a metabolism by its cover. You and I could be the same height and weight, have the same BMI, and even fit into the same J Brand jeans, but have wildly different flab-to-muscle proportions, making one of us the calorie-burning equivalent of a Bic lighter and the other of a blowtorch.

Metabolism, simply put, is the total number of calories your body burns each day. Sixty-five percent of those calories are used up for 24-7 functions like breathing and circulation -- the top burners are your brain, liver, heart, and kidneys -- with another 10 percent devoted to the process of digesting the very foods that may have given you that muffin top in the first place. The remaining 25 percent of the calories you burn can be chalked up to the physical activity you do in a day -- not just Spinning class but every move you make, including standing in line or tweeting your latest DEXA scan results.

You've heard it before: The more muscle you have, the more calories you burn. In fact, lean tissues, including organs and muscles, on average burn 14 calories a pound a day, while fat only burns about three calories per pound, Dr. Heber says.

Simply put, whether you're Kate Moss or Kirstie Alley, it's the absolute amount of muscle in you that determines the overall speed of your resting metabolism -- the amount you burn just sitting around -- and some of us are born with an edge in the amount of muscle fibers we've got. But don't blame bad genes for your extra flab. "It's your environment -- that is, food and activity -- that is extremely important in ultimately determining your weight," says Andrew G. Swick, PhD, director of obesity and eating disorders research at the University of North Carolina at Chapel Hill Nutrition Research Institute in Kannapolis.

And there's plenty you can do to not only add muscle but also maximize your metabolism along the way.

Keep your heart pumping for fast results

Metabolism slows over time, but it doesn't do a sudden nosedive as you sit watching the American Idol finale. "Metabolism drops off 2 to 4 percent every decade as we tend to lose muscle mass," Dr. Heber explains. So, if as a twentysomething you burned 2,000 calories a day, fast-forward 10 years to your midthirties and you could be burning as few as 1,920 calories a day. Doesn't seem like a big difference until you do the math. Just 80 extra calories a day translates into eight pounds over a year, unless you pick up the slack with exercise.

"You can maintain your total energy expenditure as you age by combining strength training and aerobic activity. You'll probably need to do more of both," says Miriam Nelson, PhD, director of the John Hancock Research Center on Physical Activity, Nutrition, and Obesity Prevention at Tufts University in Boston. Nelson's studies in the 1990s found that a twice-weekly regimen of eight to 12 resistance exercises increased women's strength by 75 percent in one year, meaning they gained more metabolism-stoking muscle fibers. Most of those gains were in the first 12 weeks.

Even better, every workout you do will give you a metabolism boost, not just during it but also afterward. One study found that a 50-minute weight routine delivered an additional afterburn of 14 calories. Between sets, add cardio bursts or shorten the rest, and that afterburn spikes -- to the tune of 25 calories following a quickie 19-minute circuit session, according to the same study.

I tested this myself by wearing a Bodybugg device on my right biceps as I followed the FITNESS "Your Best Body Ever" with trainers Justin Ghadery and Jeff Peel at 24 Hour Fitness in West Hollywood. The device's sensors track not only your movements but also things like body temperature to continuously record the number of calories burned during the day. The highest calorie-burn days occurred when I did the total-body circuits with Peel versus any other time I went to the gym.

I saw similar afterburn increases when I added speedier bursts to my steady treadmill workouts. Scientists have measured afterburn for a half-hour jog at 35 calories, as opposed to 75 calories for 20 one-minute sprints (with two-minute rests in between).

Not only that, but "high-intensity interval training is a quick way to ramp up your body's ability to use fat as a fuel," explains Jason L. Talanian, PhD, assistant physiology professor at Fitchburg State University in Massachusetts. In a study Talanian conducted, women who did interval workouts on a stationary bike, similar to Spinning, burned 36 percent more fat when they switched back to a steady ride the following week. The speed bursts sparked a 20 percent increase in the amount of mitochondria in the exerciser's muscle cells, making it easier for the women to metabolize fat for fuel rather than carbs.

To net the afterburn uptick, "push your speed for 30 seconds when you walk or run, and then return to your usual pace for 30 seconds," Peel says. Over the course of a month Peel has me increase the ratio so I get 30 seconds of slowdown time for every minute of intense exercise.

Don't let your body run a empty fumes.

What to Eat for a Faster Metabolism

Having a lab test indicate you're made out of jelly could send a girl off on a juice-cleanse bender, but that would actually slow your metabolism. "If you're on a very low-cal regimen -- in the 400- to 800-calorie-a-day range -- metabolism falls by 15 to 20 percent," says David Nieman, PhD, professor of exercise science and director of the Human Performance Laboratory at Appalachian State University in Boone, North Carolina. Eating less than 900 calories a day also prompts your body to burn muscle tissue as well as fat, which lowers your metabolic rate even more.

Stick with the 1,200- to 1,500-calorie a day range, Nieman suggests, and you'll still slim down without taking such a big bite out of your metabolism. "What's more, about 90 percent of the weight you lose will be fat," he says, sparing more of that calorie-burning muscle.

Another metabolism no-no that women are guilty of is ditching meals, Neiman says. "If you skip meals, you put yourself on that path toward fasting, which signals the metabolism to slow way down," he explains.

Meanwhile, Dr. Heber warns me to get more protein to help preserve the lean mass that's my metabolism workhorse. He recommends the higher end for me: 100 grams of protein a day from such foods as white meats, fish, egg whites, and soy, starting with breakfast. "Studies show that people who eat a high-protein breakfast control their hunger longer and their weight better," says Dr. Heber, who is the author of sensible diet books, including What Color Is Your Diet? I promptly replace my cornflake habit with egg-white omelets and the occasional whey-powder-injected pancakes.

"Think of your body as a Ferrari," says trainer Ghadery when I tell him I've turned over a new leaf with protein. "You don't put cheap gas in a vehicle like that."

We all know that our metabolism is what is responsible for burning fat and keeping our digestion and bodies running at optimal speeds. We know that there is also very little we can do to affect it - much of your rate is determined by your gender, age, body composition and DNA. Does that mean we don't have any say in how our bodies process our food, and that we can't touch our metabolic rate no matter what we do or how hard we work? Not at all. Exercise in fact has been shown to be an optimal way to increase it, allowing you to burn many more calories long after you stopped exercising. Further, muscle burns more calories than fat, so getting in good shape can make a real long term difference. In today's article we're going to take a look at two different ways you can affect your metabolic rate, and thus get your weight firmly under control.

It is common knowledge that women tend to pack on pounds after they hit 40. Up until now, people thought that it was simply a byproduct of menopause and premenopause, and that there was nothing you could do about it. A new study however has shown that it occurs due to a dip in estrogen in women's bodies, which leads to less activity in estrogen receptors in your brain that control how many calories your body is told to burn. The result is that your metabolism slows, and you end up burning about 50 calories less per day. What is the solution? Hit the weight room. If you go three times per week, and do a solid session of three sets of 10-12 reps, you will build enough muscle mass to offset this caloric problem. The bonus is that you will also help your bone density as well as staying younger and healthier in general.

Second, you can directly affect your metabolism through what you eat. How does this work? Your metabolism is directly connected to your levels of blood sugar. If your blood sugar drops, so does your metabolism. This is because your body releases cortisol to break down tissue to bring glucose to your brain. So low blood sugar means less lean body mass as your body cannibalizes muscle for energy. The trick to avoid this is to eat smaller meals with small snacks in-between to maintain a constant source of energy in your body.

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Fortunately, weight training to increase muscle building is not that difficult. Much easier than most people will tell you how much of online articles, so there.

So here are the basics of training, which allows a great step forward.

Good Practice Form

A good form of exercise is important. Not only are more advanced and powerful, but it does not hurt. Injuries really set back your training.

No matter what exercise you do, make sure you get it right. This also serves to draw attention to the muscles are trying to emphasize in their training is not to overload the muscle tissue and other contacts

Free weights or machines.

This is a big problem and a real book. Experienced people, I think that free weights are better, and on balance, and I personally, but a large piece of metal is about to grow

However, if you just started, explained the basic principles of strength training machines. Weight machines are controlled by and in good form and it is difficult (but not impossible), as well as damage to the machines instead of free weights.

Then a machine. But once mastered, switch to free weights.

Get pain

Yes, you get hurt. If you want the gym to teach, while actually engaged. Do not lie to yourself, and go through the motions, really push yourself.


Now everyone is different presses. But one of the most important teaching is based on the principle of "progressive overload", you have to work hard in the gym all the time.

These weights and more reps, or just heavy weights. If you just continue to increase the weight that was lifted last week or last month in maintenance, you will not get any stronger.

Ate.

Muscles do not grow out of nothing. You need to build your muscles for energy.

You can not develop so much muscle per week: If you are just fantastic for a period of one kilogram of muscle. But after a few months, most likely, to half a pound per week, but it is a muscle will only increase if you eat enough to build.

If you eat too much and not exercising, you can grow more fat. When you exercise and eat too much muscle there. And if you exercise and eat a ton, then the muscle and fat.

Some people are really trying to stay lean and muscular and muscle mass. This can work, but it requires a very precise and calories in your muscles, they grow best in the environment, the additional energy

Initially, my counsel, I do not interfere with muscle growth, eat, do not "care for the benefit of a little thick, but make sure you have enough energy to put on extra muscle.

So, now ...

Now you know the basics of teaching, you are ready to deal with. If you experience easy and efficient, and more about weight training to increase muscle-building, check out the links below.


Would you like more free information on weight training, weight training, or start up a five-day see my website, full training. I am an American College of Sports Medicine certified personal trainer and I was the champion of the Japanese martial arts and heavy objects for a long time. There is a lot of information on different forms of power and functioning. Check it.

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