Which Works Better: Low Intensity Cardio Workouts or High Intensity Cardio Workouts

So you’ve decided to lose some weight and the best way to do that is by doing a cardio workout. Now comes some choices. There are two major schools of thought when it comes to cardio workouts. There’s a high intensity cardio workout and a lower level intensity workout. There are drawbacks and benefits of each. Let’s take a deeper look into them.

Many trainers say that a lower level intensity cardio workout is ideal for burning fat. So if you’re looking to shed some pounds, then this route is likely ideal for what you want.

A low intensity workout targets body fat by using fat calories instead of muscle carbohydrate calories for energy. Since your body is using fat calories for the workout, you’ll burn more fat.

The important thing to remember with this workout is that you need to maintain your ideal heart rate throughout your entire workout. The easiest way to figure out your ideal heart rate is to subtract your age from 220 and then multiply this by .6. This is not an exact number but it will give you an idea of where you should be. It’s important to stay at this heart rate for at least 30 minutes for this workout to be effective.

The difference between this and a high intensity cardio workout is how difficult the actual workout is. High intensity workouts push you past your pain threshold and are too intense for most people, but you can burn more calories during this workout. The thing to keep in mind is that you’re not just burning fat calories. With this workout a lot of what you’re burning is coming from glycogen, which is carbohydrates found in your muscles.

Keep in mind that no matter what workout you choose to do, you still need to create a calorie deficit (burning more calories than what you consume throughout the day). That’s the only way that you’re going to lose weight.

For a different way to approach your workout, it may be best to start with some small intervals of intense cardio to get your heart rate up to the ideal level and then ease back into a lower level for the rest of the workout. That way you won’t be wasting the first ten minutes or so of your workout while trying to get your heart rate up to that level to maximize the fat burning.

Here are some examples of low intensity cardio workouts: biking, swimming, racquetball, rowing, or walking. High intensity levels are sprinting, spinning, or jumping rope. Basically, keep this thought in mind: if you can talk full sentences to someone while doing the exercise then it’s a lower intensity level. A high level would only allow you to say a few words before needing to gasp for breath.

For the best results try combining both workouts. It will help to get your heart rate up and burn more calories but then you can focus on burning fat rather than glycogen.

Lose Weight by Following your Body’s Natural Rhythm

Your body is a machine with uptimes and downtimes. By better understanding your body, and how that machine works, you’ll be able to maximize your energy while minimizing your weight. The most important step is becoming more aware of your daily cycle. For most people, the cycle means getting up in the morning, ramping up to the most active hours between from 9-5, cooling down and relaxing in the evenings, and then settling into bed for a snooze.

The main meal of the day for the majority of people is in the evening: hot meals are cooked for suppertime, and it’s a time for families to be together. Unfortunately, this is completely at odds with the daily cycle.

By consuming the largest meal of the day in the evening, an individual doesn’t have a chance to burn off those calories. After filling up on supper, your body rests, relaxes, and then goes to bed. The energy absorbed from the food has nowhere to go.

And this is doubly true for the much-loved midnight snack. Because you are going right to sleep, the energy from your quick peanut-butter sandwich will not be used.

So your body stores it as fat.

One alternative is to have your large meal of the day when you are most active. Many Europeans traditionally eat their dominant meal at midday. They then head back to work, get active, and the calories are burned off. By planning your meals this way, the calories you absorb will be able to be put to use, rather than simply converted to fat.

Better still is another option, and a more revolutionary approach to eating: abandon the idea of large meals altogether. Rather than consuming all your food in breakfast, lunch, and supper, many health enthusiasts advocate snacking all day long.

The idea behind all-day snacking is this: when your body gets a large amount of food, it is genetically programmed to use it and save it in the most efficient way possible. For primitive man, this was essential. He couldn’t always find animals or plants to eat, so when he did have food, he would stock up. His body stored fat to get him through the lean times.

By consuming small amount of food throughout the day, the “feast” genes are never activated. Your body doesn’t make an extra effort to save your food as fat.

It’s a strange idea. Meals are the cornerstone of much of our social lives and they provide a release from the stresses of the day.

Realistically, the all-day snacking diet may not be practical for most people. Nevertheless, a variation on it can still be helpful. Rather than preparing the usual size breakfast, lunch and dinner, try for half-size or less. Make up for this difference by snacking throughout your active day on such foods as plain nuts (no honey roasted peanuts, and no fatty cashews or peanuts. Almonds are excellent), raw vegetables such as carrots and broccoli, and hard boiled eggs.

With this plan, you should taper off your snacking 3 or 4 hours before bedtime. By balancing your meals this way, your body will be less likely to react to your meals by storing energy. The food you consume will be used by your body, and won’t turn into those few extra pounds.

How to Develop a Healthy Weight Loss Mindset

Regardless of your diet plan, exercise regimen, or personal weight-loss goals, it’s nearly impossible to experience weight-loss success if you don’t develop the right mindset. This article presents you with five tips to help develop a weight-loss mindset, so you can achieve your goals.

1. You need to learn acceptance

Yes, it’s important to accept yourself as you are. If you’re trying to lose weight, you’ve probably tried in the past and failed. Therefore, it’s also important to accept these failures as part of the learning process. Some people will fail, and call it quits for good. This is an insane thought. Realize that you’ve failed in the past, and it does not mean you will fail again. In addition to that, learn to accept the small failures along the way. These are normal and expected, but don’t let them discourage you. Just accept them and try harder.

2. Learn to make good decisions

People with weight problems tend to make poor decisions. Generally, they choose things based on whatever makes them feel good. Don’t let this happen to you. Every time you eat something, it’s a decision. If you make good decisions, then you’ll have positive results. There’s always a course of right action. Before you eat anything, stop for a moment and think about the outcome.

3. You need to stay focused in the present

If you dwell on the past, then you’ll start to believe this is who you are, which can make it difficult to make a positive change. Also, don’t day dream about the future too much. It’s imperative to have goals and ideas of where you want to be. However, thinking too much about your future self can be discouraging when compared to the way you are now. Try to stay focused on what you can do to help your situation in the present tense.

4. Learn to eliminate negative thoughts

 This can go together with the last tip. You need to maintain a positive outlook. When you catch yourself having a negative thought, stop and discard it. Then, and this is very important, replace it with a positive thought. This way you can prevent negative thoughts from returning.

5. Don’t worry too much

Initially, it may be reasonable to be a little worried. If a month goes by, and you’re losing weight, then your habits will be locked in place. You can focus on other things now. You should still monitor and adjust as necessary, but certainly don’t stress over weight loss the entire time. Not making a big deal of it is one of the best things you can do. You’ll find that it’s a lot easier if you just let it happen by developing good habits.

Losing weight is difficult and frustrating, but with the correct mindset it can be a lot easier and even fun. It’s always a joyful experience to see that scale’s needle go down over time. Now that you know these tips to developing a weight-loss mindset, you should get started by setting some weight-loss goals.

Unusual Effective Methods To Lose Weight

7 Tips To Lose Weight Effortlessly Without Dieting Or Drugs

 

If you’re still struggling to lose weight using all the conventional methods, there are some unusual yet effective remedies for weight loss you might want to check out.

Eliminate This From Your Diet

High fructose corn syrup is a common additive found in most diet drinks. Ironically, high fructose corn syrup has been linked to the increased rise in obesity. If you want an effective, effortless way to lose weight, cut anything containing high fructose corn syrup from your diet today.

Don’t Zap Your Food

Heating your food in a microwave destroys the nutrients in your food so no matter how much of it you eat, you’re suffering from malnutrition. If your body is suffering from malnutrition, it will work to store as much fat in your body is possible. Getting rid of your microwave is an effective unusual method to lose weight.

Don’t Skip This Meal

Though you may think skipping a meal can only lead to weight loss, if you really want to lose weight, don’t skip breakfast. Missed meals signal your body to overeat at the next meal since by that time you’re famished. Even if it’s nothing more than a smoothie or a breakfast bar, eating something for breakfast will help you to lose weight.

Eat At Home

It’s easy to indulge in heavy desserts and an extra glass of wine if it’s right there on the menu. If you want to lose weight, skip the restaurant meals and cook a healthy dinner at home instead.

Ditch The Diet Food

If you’re eating low fat cookies and washing it down with diet soda, you’re still filling your body with empty calories and you won’t lose weight. The best way to lose weight is to choose whole, fresh foods instead of prepackaged meals and snacks. Choose foods that nourish your body such as fruits, vegetables, organic chicken, fish and nuts.

Take Up Yoga

Yoga is a relaxing, strengthening way to work out, improve digestion and boost metabolism. If you want a fun, unusual way to lose weight, sign up for a yoga class!

Make It Spicy

Eating fast is common in the US. We’re all rushed so we don’t take the time to really enjoy our food. By the time we feel full, we’ve overeaten. If you want to lose weight, spice up your food with a little cayenne, curry or hot pepper. This will boost your metabolism and the hot food will force you to slow down when eating and you’ll eat smaller portions!

These 7 unusual methods should help you lose weight and feel great!

6 Tips for Effective Weight Loss

Want to lose weight? For successful weight loss, the basic principle is to take in less calories than what you burn. You may have tried various diets and weight loss workouts and failed to see results. What’s the real secret to effective weight loss? Is there a special program you should join? Does a miracle weight loss product exist? Quite surprisingly for many people, the secret to effective weight loss is no secret at all. In fact, the secret comprises of ordinary things you may already be doing, but you’re doing them incorrectly.

If you want to start losing weight for real, here are 6 things you need to start doing:

1. Monitor what you’re eating.

Start keeping a food journal. Record your daily food intake, along with their calorie values. This is a great way to open up your eyes to how much calories you’re putting into your body and it gives you a better idea of how much more work you need to do in order to get rid of your excess weight.

2. Improve your diet.

This is something most people already know but find hard to do because of all the temptations. Eliminate the tempting unhealthy foods by not bringing them into the house. Keep your pantry stocked with healthy and nutritious foods you can snack on when you get hungry. Avoid buying unhealthy food choices. Learn to the art of substitution when preparing meals.

3. Increase the intensity of your cardio workouts.

Here’s a good rule of thumb to determine whether or not your cardio workouts are working for you: if you’re able to carry on a relaxed conversation with someone while exercising, it’s time to increase the intensity of your workout. You should still be able to talk but only in short sentences and only if you take a breath after every sentence.

4. Do weight training.

You may be working out on a regular basis but if your workouts are comprised of cardio and aerobics, you won’t lose weight very quickly. For better results, incorporate weight training to your regular exercise program. The average adult can do about 10 bicep curls using a 10-lb dumbbell. Weight training is a great way to build muscle and increase metabolism. As the workouts get easier, gradually increase the weight and the number of repetitions to keep burning more fat.

5. Periodically change your workout.

You need not get on a new exercise program every week. Just mix up your routines a little bit every now and then to keep you from getting bored with what you’re doing. Keep in mind that more variety in your workouts will build more muscle, and ultimately will burn more fat and calories.

6. Reward yourself.

Positive reinforcement is one of the best things you can do to keep yourself motivated toward losing weight. Set small goals and each time you reach a goal, give yourself a corresponding reward. This will give you the inspiration you need to reach your ultimate weight loss goal.

Weight Management

There’s no secret that calories are the key ingredient to losing weight steadily and efficiently. When combined with an exercise program, you will have the ingredients you need to better manage your weight. Contrary to popular belief, it is not healthy to lose more than 1 pound of muscle per week according to renowned sports nutritionist Michael Colgan Ph.D, of the Institute of Nutritional Sciences. If you are losing any more weight than that, you will want to make sure that it is either fat, glycogen or water weight. Any weight loss program worth its weight in salt should consider diet and calorie maintenance the priority and weight training and fitness second. This is why you should first learn to measure your energy expenditure before you begin to perform any fitness or weight training regime. Only by knowing where you stand in terms of body fat and energy balance will you be able to move on to lose weight in the healthiest way possible.

Body Fat

Weigh yourself on a scale to determine how heavy you are in either pounds or kilograms.

Pinch a layer of skin between the index finger and thumb of your off hand. Place the jaws of the calipers around this layer of skin.

Release the trigger so that your skin is firmly between the jaws of the calipers. Then, take note of the reading that your calipers display. Make sure to continue to hold the fold of skin firmly between the caliper jaws while you are taking the measurements. Your body fat chart should give you 3-4 different areas of the body to take readings from. Your body fat kid should also include the chart or table or you can use your numbers to determine your body fat percentage.

Energy Balance

Multiply your body fat percentage by your total weight to find out your fat weight. Subtract fat weight from total body weight to find your lean body mass (LBM). Make sure your lean body mass is in kilograms (1 pound = 2.2kg). Multiply LBM by 21.6. Add 370 to this number to determine your BMR.

Calculate your total daily energy expenditure (TDEE) by multiplying your BMR by a multiplier of 1.55 if you are moderately active. If you lead a sedentary lifestyle use a multiplier of 1.2; if you lead a very active lifestyle, use a multiplier of 1.9. This TDEE represents the number of calories that you need in order to maintain your current body weight. As a reference, women average a TDEE of around 2000, while men average around 2700.

Write down your TDEE and track your caloric intake for 1 week. To gain weight, make sure to exceed your TDEE by at least 500 calories per day. Weigh yourself after 1 week to determine if you need to increase or decrease your caloric intake based on individual body differences and lifestyle.

Tips

For a rough estimate of your basal metabolic rate, multiply your body weight by 24 if you are a man, or by 21.6 if you are a woman.

Look Hot Naked on a Budget

Do you want to look sexy naked? Maybe you’d like to reduce stress, or fit into a favorite pair of jeans. Whether you’re seeking to lose some weight, increase your ability to handle stress, or keep your body oozing sex appeal, it’s easy to keep fitness a priority, and you don’t even have to join a gym.

There are ways to build muscle and work your heart that don’t require a gym membership or costly equipment. For muscle tone, you can use books or milk jugs filled with water like handheld weights to work your arms and legs. You can also buy cheap hand weights at many discount stores if you don’t want to get flak from roommates about your responsible spending.

Cardio is also something you can tackle without joining a gym. The human body didn’t evolve to run on a treadmill. It evolved to chase dinner. This means there are multiple added benefits, for your mind and your body, from working out in ways that match the body’s reasons for wanting exercise. Use your neighborhood like an urban track, and if you do a combination of walking and running (interval training) you’ll really get your heart pumping which makes it easier to drop the weight, look hot naked, and catch someone’s eye to get your heart pumping in another way. 

If you don’t like the idea of running or walking in your neighborhood, you can check out the local parks. Running in an area with lots of plant life, like a park, has an added stress-busting benefit. (Notice how doctors’ offices often have plants in the waiting room? That’s because the green of the plant has a soothing effect. Don’t believe that? Close your eyes, imagine standing in a forest full of luscious green, and see how it feels to be there.)

You can save money by not buying a bathroom scale, or make some money by selling the scale you have. You can reach fitness goals more easily by not looking at the number on a scale, since that number can change due to many things that don’t gauge physical fitness. Scales can get you too focused on the numbers to enjoy what you’re doing, and having fun with your fitness routine makes it so much easier! Rather than getting on the scale all the time, focus on how your clothes fit. Think of how awesome it feels to be more than a number.

If you prefer to work out indoors, you can still reach your goals on a budget. Keep an eye on local classified ads and sites like Craigslist, or join the local Freecycle group for exercise equipment at low or no cost. You could also find or start a running group in the area, so you can meet people who also want to look hot naked without spending extra money.  Maybe you’ll meet someone in a running group who wants to look hot naked with you. Talk about positive motivation to stay in shape!

Keeping Healthy on Your Own

Who would have thought your basic living habits would change this  dramatically so quickly?   You used to walk everywhere on campus, and take advantage of the track or shoot hoops on weekends.  Now, you find yourself sitting behind a desk for the majority of the week and are really beginning to miss your ready access to fitness facilities. 

The new job doesn’t pay enough quite yet for you to buy a gym membership.  Besides, you’re just getting settled into your new digs.  You could easily use the cash just for  furniture .  Still, you don’t want to get out of shape right off the bat, so what do you do?

Take charge of your health.  This is the best time in your life to form healthy eating and fitness habits. Start with food.   It’s ok if you’re not a great cook right now, but there is absolutely no excuse for your not being at least a good one, this time next year. It isn’t rocket science.  Just  sign onto the Internet and do some basic research on nutrition.  Find out what you need in terms of nutrition for your particular age and body type, or check with your doctor.  Then,  take it upon yourself to learn to cook four healthy dishes over the next six months. Again, turn to the Internet, where you will find a plethora of cooking sites and nutrition tips.  After you have mastered four simple, but nutritious dishes, add another four in the following six months.  By the end of the year, you will know how to cook one health meal every day of the week with an alternative left so you can switch things around when you feel like it.

Fitness doesn’t have to be such an obstacle to face either. Mind you, our bodies weren’t made out to sit at a desk all day.  They were designed to move, and moving is the only way you will stay healthy and fit.  There are certain things you can do right at your desk to help.

When you find yourself alone, roll your fists into a ball and pump those arms up over  your head. Do this  every chance you can find in from 30 seconds to 1-minute intervals.  While you’re at it, try tapping those toes on the ground rapidly for the same period of time.  Lift your knees as high as you can, given office attire and décor.  Each time you go into the restroom,  shadow box, whether in a toilet stall or, if you’re alone, in front of the mirror.  Swing hard.  Use your whole body to throw punches.  Thirty seconds here and thirty seconds there will add up faster than you realize. 

Always opt for stairs instead of elevators.  Ride your bike or walk to work if you can, and if that isn’t practical, make a point of walking whenever it is possible.

The bottom line is to develop healthy habits now. Common sense. Keep moving. It works!