Cardio to Burn Belly Fat

The Australian study compared a 20-minute interval training workout (done 3x’s per week) against a 40-minute slow cardio workout (also done 3x’s per week). Women did the workout for 15 weeks, and only the interval group lost belly fat. The cardio group got practically no results at all.

So spot reduction is possible, as long as you don’t expect slow cardio or endless crunches to do the trick. Instead, you need to use interval training. According to Professor Steve Boucher, the Australian co-author of the latest interval training study to show intervals work better than slow cardio, “high intensity intermittent exercise may result in greater fat loss in the abdomen”.

Basically, interval training burns stomach fat first, over all other sources of fat on the body.

Now we all have heard that spot reduction doesn’t work. If you haven’t, here is the story. For some reason, many people think that by doing tons of crunches, they will burn stomach fat. Unfortunately, that just isn’t true.

In fact, Boucher quotes the following example…

“…researchers have examined the fat content of elite tennis players’ racket arm. The logic here is that if a tennis player uses his racket arm much more than his other arm then the fat content should be less. Racket arms of tennis players usually possess greater muscle and bone mass but similar fat levels.”

So here’s the odd thing about Boucher’s theory…Notice that he’s not claiming sprint interval training done on a bike will burn more fat around your legs. Instead, he’s claiming that interval work done by your legs will lead to a spot reduction of fat from around the belly. Completely backwards to what the beginner exerciser thinks. Boucher also says this interval program will work really well in men with lots of abdominal fat – so its not just for women.

So why do the intervals work so well?

Boucher believes it has something to do with the increase in hormones called “catecholamines” (adrenaline is a catecholamine hormone). These increase after intervals, but not after slow cardio.

Catecholamines are a fat burning hormone and there are a lot of catecholamine receptors in belly fat…so he seems to think the elevated fat burning hormones from intervals ends up leading to targeted belly fat burning.

Interesting theory…we’ll see if they do more research and are able to confirm that belly fat burning hypothesis. Regardless, its great to see studies showing intervals to be more effective for losing stomach fat than slow cardio workouts.

Surprisingly, Boucher recommends stationary cycling as one of the best ways to burn fat with intervals. Seems like another fat loss expert has been saying that for years now…oh yeah, it was me! I know, and research shows that using both resistance training and interval burns more fat than slow cardio workouts.

Boucher also recommends a Mediterranean diet (lots of fruits and vegetables)…another commonality with Turbulence Training (that is, the emphasis on fruits and vegetables).

So there you go…Turbulence Training years ahead of this study, but supported by the latest scientific research and the expert’s hypothesis. And don’t forget, Boucher and his group didn’t even throw in the Turbulence Training resistance training exercises…that probably would have resulted in even more belly fat burning and loss of stomach fat.

So forget about hour-long stationary cycling workouts when you can get the same or more fat-burning benefits in 20 minutes. Exercise intensity is the most important factor determining post-exercise energy expenditure and fat loss success!

After a 5-minute warm-up, follow this sample beginner’s protocol:

  • Start at 15 seconds of intense effort (90% of your maximal pace).
  • Follow that with “active rest” (~30% of your maximal pace) for 2 min.
  • Perform 3-6 intervals.
  • Finish with 5 minutes (or longer) of moderate intensity exercise.

As you become more advanced and accustomed to intervals, progress to:

  • Increase your intensity to 95-98% of maximal pace (always hold a little back).
  • 30- to 60-second intervals with only 30- to 60-seconds active rest.
  • Try to keep your active rest the same length or longer than your work interval.
  • Perform 6-12 intervals per session.
  • Finish with 5 minutes (or longer) of moderate intensity exercise.

About Exercising After Baby

The first thing to keep in mind, is no crazy exercise for at least six weeks for a normal delivery, eight if you had a c-section. Your doctor will give you a list of exercises that you can do during the post partum period. Some of them include walking. You will find that slow walking will get your body ready for a higher intensity workout. Yoga might be another exercise your doctor gives you the OK for. It gets your blood flowing and it helps reduce stress, which trust me you might experience a lot of after you bring your baby home. Some of the poses will have to be avoided but you will be able to do the basic moves. You might even be able to find a postnatal yoga class at a gym. As long as you had a normal birth, your doctor should give you the OK to do pelvic tilts. C-section moms might have to wait a little longer before they do any sort of abdominal exercises.

Other things to keep in mind, is to listen to your body. Do not push yourself or your body during your postpartum period. You are not going to be able to go right back to the exercise routine you might have done before you got pregnant right away. Once you are ready though, there are so many benefits to exercising to lose your baby weight. You are going to have a whole slew of new physical demands such as carrying around a baby who is only going to gain weight and get bigger and also loading car seats into cars and lifting strollers in and out of trunks. Exercise will help strengthen you for those new demands.

Exercising or at least keeping up with your walking in your post partum period will give you extra energy which you are going to need and has been shown to help decrease symptoms of post partum depression or the baby blues. Your endorphins kick in and you will get what some people call a natural high.

Outdoor Activities in Houston

If a casual walk is more up your street, you’ll get plenty of exercise wandering round the Houston Zoo, which is located in Hermann Park. If you’re there for a few hours, you’ll notch up a few miles worth of exercise while seeing the monkeys, sea lions and tigers.

If you’re looking for something a bit more extreme, there are always the immensely popular Boot Camps, which are run at several locations in and around Houston. These are designed for people who want to lose weight and get fit, and although they certainly achieve that aim, they are not for the faint of heart. Classes take place in parks around Houston, giving you the chance to enjoy some fresh air while you are testing out your fitness levels.

It’s worth remembering that when you are taking part in any outdoor activity, the weather can play a big part. Check the forecast before you venture out and make sure you put on the appropriate clothing for the activity you are doing. Most importantly, make sure your shoes are suitable and don’t have slippery soles, especially if you are out jogging in the colder months of the year.

If you are really dedicated, you can join the growing band of people who enjoy cycling to and from work during the week, as well as hitting the cycle trails in and around Houston at the weekends. If you always seem to have too much to do at the weekends to fit in any real exercise, this can be the ideal solution to making sure you get more exercise. Some people who live further a-field and work in Houston drive part way and then cycle the rest, taking in the sights as they pedal to work each day – a routine which you could fit into your own lifestyle.

Trampoline for Fitness

If you are simply tired of doing the same old workouts, the trampoline for fitness is the one thing you are looking for. By jumping on it on a regular basis, you are giving your body a cardiovascular workout. You have more energy and you gain all fitness benefits from it.

Jumping on it for twenty minutes helps improve your coordination level. There is only a need to take a lot of practice and jump as high as you can. If you have fibromyalgia or diabetes, you can discover that a trampoline workout gives you better health and more energy.

The coordination that is gained from jumping on a trampoline helps you in enjoying more activities. If you are also an athlete, you will find it helpful in increasing your endurance. This is also a fun and fantastic activity that helps improve the coordination and boost the immune system. There is more fun and excitement from doing it. Even an enhanced level of confidence is achieved right from starting doing it. And for children, they can have strong muscles, good coordination and agility.

There is only a need to start on doing some bounces. Try bouncing low and doing some aerobic classes that help improve your jumping experience. When you are already confident of your jumping form, try some of the basic tricks.

If this will sound a fun and interesting family activity, check out all other trampolines from discount stores. You will surely find a trampoline that fits to your fitness activity. Even increased muscle strength is simply another benefit to obtain from it. This also helps you reduce your chances of developing a condition called as osteoporosis.

There is also an improved flexibility from jumping on a trampoline. This also helps lengthen the muscles and increases the heart rate. This is the reason why you need to jump on a trampoline to work on your muscles.

Importance of Muscle Stretching

Stretching is very important for your muscles’ health, it brings oxygen and nutrient rich blood to the muscles and relaxes them. Relaxed muscles will less likely tear or spasm. When you exercise you shorten the muscle; stretching elongates the muscle. I always say, “A long muscle is a healthy muscle.”

I would like to clear up a question that everyone of my clients ask me: “When do I stretch, before or after my workout?” The answer is simple, BOTH! It is essential to do a warm-up before your workout to decrease chances of injury, increase your core temperature and mobility in the joints. Once the body is warmed up then you should stretch out the muscles that you are going to work out, if not all the muscles in your body. Then do your workout, followed by a cool-down including a full body stretch.

Why should I stretch:

  • Prevent injury (a strong flexible muscle resists stress better)
  • Reduce muscle tension and relax the body
  • Increase speed and range of motion of the joint
  • Prevent post exercise muscle soreness
  • Help with co-ordination by allowing easier movement
  • Maintain current flexibility level into old age
  • Develop body awareness and feels good
  • Improve muscle balance

Calories Burned

  • Increase the incline – the incline is an excellent tool when you are aiming at burning as many calories as possible. You could increase the incline intervals between the workouts and see the difference. The result of this method is that the burning of calories would continue steadily long after you have stopped exercising.
  • Work out the upper body – most elliptical trainers today are equipped with some type of bars. Ensure that you make full use of those bars to exercise the arms and upper body. Remember that the more muscles you exercise the more muscles you can develop, the more fat (calories) you melt.
  • Use the elliptical trainer’s maneuverability fully – the calories burned on an elliptical trainer very much depends upon how many muscles you are using during the exercise. Some of these machines come equipped with forward ad backward movements. Use these back and forth movement to attract the involvement of as many muscles as you could. With this method, as with the incline increase, the calories burned on an elliptical trainer would be continued beyond the exercising time.
  • Work out timings – the more you work out the more you burn – whether this is on the elliptical trainer or on anything else. Hence, try to work on the elliptical trainer for about half an hour in the morning and half an hour in the evening. This would rev up the rate of calories burned on an elliptical trainer and you would enjoy excellent results.
  • Turn it on gradually – when you start using the elliptical trainer, you would and should start with the lowest possible adjustments. You would need to be regular first of all when you exercise on this trainer, and then gradually increase its difficulty so that the calories burned on an elliptical trainer could really be felt and seen.
  • Minimum workout time – it is true that – as usually advertised, just 15 minutes workout can do wonders with an elliptical trainer. However, very often 15 minutes would be just sufficient to have the body geared up for more. Hence, for the best result and higher number of calories burned on an elliptical trainer try extending the minimum time on the trainer to 30 minutes. If you could do this twice a day (morning and evening) this would be even better.
  • Your body size – you could burn while exercising on an elliptical trainer anything between 300-600 calories per session. The amount of calories burned on an elliptical trainer is very much dependent upon how your body is shaped. The larger is your body, the more calories you would be likely to burn when exercising. A petite woman would burn only half the calories a large woman would burn for the same amount of effort. Hence, if you are small built do not be discouraged by the initial low output. The amount of calories burnt here is directly proportional to the time and difficulty spent on the trainer.

Brush Clearing Workout

Since I grew up in the era of the Jane Fonda workout, a breakthrough for mature women, I’ve been teasing my father that his brush-clearing project is his workout program. Unfortunately, his workout probably doesn’t have the same commercial potential as Jane’s because not that many folks have a 100-acre parcel to workout on.

Still, the principles behind what he’s doing and why he’s doing it, and the enormous benefits we’ve seen in his health in the last year hold promise. His heart, lungs, voice, outlook, and sleep have all improved since he’s been dedicating himself to the Brush-Clearing Workout Program.

Janet: Pop, how long have you been clearing brush?

Erwin: Since I was big enough to hold an axe I guess.

Janet: What was it that called to you to begin clearing brush in the wide-scale way you have been in the last year or so?

Erwin: I got tired of it reaching out to swipe us off the tractor as we mowed the field.

Janet: You also had a memory of what the place looked like when you were a boy, and a vision of what you hoped it would look like again if you applied yourself with concerted effort.

Erwin: Yes. It will never look like it did when I was a boy.

My Grandfather Riehl had three steady hired men. The tillable soil was all tilled. The rougher ground was planted in chestnut trees which were grafted varieties that my grandfather had produced; first by cross pollination and then by grafting the wood of the promising seedlings onto other unproved seedlings. These he had planted on the hills that were too steep and rough to farm. To keep the weeds down he pastured sheep on this area.

Janet: Tell us why the brush is there is the first place. Since you are the professor of brush-ology, give us the basics.

Erwin:There are two kinds of land classification, and then of course all of the shades in between. The residents of the good, flat, all-tillable lands in central Illinois are living in The Prairie The other end of the scale is The Forest.

The folks on The Prairie do not have much of a brush problem. They farm right up to the fence rows and in many cases there are no fences.There is no ready source of seeds for the brush growth, as the farmers are almost in a world by themselves.

Ideally, what you want in The Forest is fine, big trees. These big trees discourage the growth of brush by their tall shaded environment with a thick mat of pine needles accrued from the passing years. This discourages the growth of brush.

Between these base points, there is what is called The Edge. This is where we are. The seeds of the brush are carried by the birds, the wind, the rains which wash the seeds on down the hills and along the banks of the streams.

The railroads used to clean out their box cars and throw the leavings along the right of way out here in the country where they figured nobody would even notice. We did. That is how wild oats came into our part of the country. This is an ornery weed that is totally worthless and very persistent in re-seeding itself.

The thing that is really bad about the brush along the edge of the fields is that the trees reach out for the light of the field, and grow in that direction. Often they are so low that they hit the operator when mowing the field unless they just layout another ten feet, and this of course takes that much away from the open ground and adds to the underbrush.

Janet: How do you cut brush?

Erwin: In older times there was just one way, and that was a good sharp axe. Today, to at least partially offset some of the disadvantages that we have inherited in what some people call “progress,” we have the chain saw. I also use the pruning shears that my aunt and uncle used in their grafting work. Between these two great tools I can handle anything that has appeared in front of me so far.

The major trouble comes when the vines wrap around the larger trees. Sometimes the tops become so inter-twined that the tree will not fall even after it is cut.

Two possible solutions in addition to just leaving it hang and hope that it will fall some day. Sometimes on the smaller ones I make a cut about four feet above the ground level, and this will drop the tree trunk four feet nearer the ground. Sometimes it works.The safer way is to hook the tractor onto the mess and keep pulling until it comes apart.

So we have the brush on the ground. I have a big flat bed trailer for my tractor. We load the brush on the trailer and take it to a burning pile. It takes work. I have a neighbor who is built like Paul Bunyan’s ox. I call him my “pet elephant.” I have another neighbor who lives near the burning pile. He keeps it burned.

That is how I do it. I recommend brush clearing for health and mental health. There is a firm satisfaction in seeing the erstwhile messy edge of the field become once more looking like a field.

Proform Treadmill For Running

Proform Pro 5000

This is a solid, mid-range treadmill coming in just under $1500 with a monster 4.0 HP motor and an extra long 60 inch belt.

It folds up and out of the way with a locking mechanism to keep the deck in place. You get up to 15% incline and you even get a 3% decline to add in extra crosstraining to your workouts.

The Pro 5000 also adds a lot of fun options that most runners treadmills don’t have. There’s a full color console with touch-screen web browser. So you can surf the net as you walk, read the latest news or watch YouTube videos.

You also get a free wireless heart rate monitor included with the treadmill to stay in your maximum fat-burning zone – very cool.

Proform Pro 9000

This is the next step up from the Proform 5000 model coming in just under $2000.

It adds a slightly stronger 4.25 HP motor – which is great for long, running workouts or multiple-user families. You also get the extra long 60 inch belt here as well for extra running space.

The Pro 9000 also comes with a full-color web browser in the console just like the Proform 5000. But it’s slightly larger, making it easier to see your workout stats – or whatever site you’re surfing.

Proform Pro 2000

The Proform Pro 2000 is the most affordable of the three treadmills coming in under $1300 and also carrying a “Best Buy” award from a leading consumer magazine.

While it doesn’t have the multi-color console or web browser of the two treadmills above, you do get a bright backlit console with scrolling message board. There’s also a very respectable 3.5 HP motor and extra long 60 inch belt.

Other strong points on this treadmill are the iPod dock with speakers, 32 built-in workouts, iFit LIVE option and built-in console fan to keep you cool as you run.

While this isn’t the toughest treadmill out there, for weekend runners or single-user homes, it’s perfect. And it’s super-easy on the wallet.

So if you’re looking for a good Proform treadmill for running, those are 3 of your best options. They carry tougher motors, upgraded cushioning, extra long belts and tons of built-in workout programs to add extra challenge.

About Exercise Seduction

According to the women surveyed, men looked their best when training abs, particularly exercises involving lower abs such as leg raises and incline bench work. Things that involved speed, flexibility and fitness ranked high, whilst heavier movements were deemed the least attractive, with leg extension and cable cross-overs topping the list. In gym attire, shorts met a resounding “no” but hoodies and long sleeved lycra-based tops were seen as the sexiest.

Men voted that women looked sexiest on the stepper, or performing hamstring exercises such as lying leg curls, squats and lunges, with stiff-legged deadlifts winning by a mile. Running topped the list of most unattractive things a woman can do in the gym, with bicep curls a close second. Shorts were polled as the sexiest thing a woman can wear to the gym, and three-quarter leggings were runner-up. Not surprisingly, the I-pod was the most unattractive thing a woman could wear to the gym, presumably because it stops those ab-superior men from being able to approach the booty-working ladies.

As an extension of style and individuality, your gym attire and gym weaponry and choice of exercises says a lot about who you are as a person. More so than just clothes, your gym accessories say things about your personality and are almost a new form of body language for those who are aware of such things. As for what sweatbands say about you, the jury’s still out on that one.

Treadmill For Heavy People

Motor Power

The motor is the heart of your treadmill. So you want to strong motor that can power the belt with ease. The harder you’re planning on working your treadmill, the stronger your motor needs to be.

Look for at least a 3.0 HP motor or more here – and make sure it’s covered by a good motor warranty (25 years up to a lifetime).

User Weight Capacity

The User Weight Capacity can tell you a lot about the stability of a treadmill. For example, cheaper treadmills usually come with a 250 – 275 pound user weight capacity.

While that sounds pretty good, I personally wouldn’t recommend these treadmills for a 250 or even 200 pound person. They can still be pretty flimsy since these are the lowest user weight capacities you usually find on the market.

If you’re 200 pounds or more, you really should be looking for a 350 – 400 lb user weight capacity (400 pounds is ideal). That means that it’s a lot more solid and stable than the 250 pound user weight capacity treadmill. It’s built to take more stress on the belt and deck without giving you any problems.

If you’re over 300 pounds, you’ll probably want to look at a treadmill with a 500 pound user weight capacity. These are harder to find – but you can usually find a health club brand like a Star Trac or Landice which can suit you.

Brand

There are different treadmill brands for different markets. For example, some brands are known for making economy, starter treadmills that should only be used for occasional walking.

Other brands focus on making runner-grade, solid, built-like-a-truck treadmills that are excellent for heavier users.

These also have the kind of cushioning you’ll need to protect your joints as you walk.

What are some good brands?

I like some of the higher end Nordictrack models – especially their “Commercial” series like the 2950 or the 2450 or their incline trainers like the X11 or X9i (not their starter models under $1000).

The Sole F85 is also a decent treadmill with tough construction and a beefy motor.

Any of the Precor and Lifefitness treadmills are also great in this category as well – although these are more commercial and can be quite expensive ($3000 and up).

And again, if you’re over 300 pounds, you may want to look at a Commercial Star Trac or Landice.

So to summarize, if you’re looking for the best treadmill for heavy people, you want a treadmill with a super-strong motor, high 400 lb user weight capacity and a solid brand behind you.

Take your time, don’t let any salesperson rush you and go with a model you really like. The great thing about all of your options today is that you are in the driver’s seat.