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These are not the reasons we do Lactate Threshold Training.

What is it?
When muscles contract vigorously for long periods, the circulatory system begins to lose ground in delivery of oxygen (necessary for energy production). In these conditions the breakdown of glucose is converted to lactic acid. As the lactate is produced in the muscles, it leaks out into the blood and is carried around the body. If this condition continues, the functioning of the body will become impaired and the muscles fatigue very quickly. This point is often measured as the lactate threshold.

Why Do We Do It?
The aim of the training system is to saturate the muscles in lactic acid, which will educate the body’s buffering mechanism to deal with lactic acid more effectively. Thus raising the anaerobic (lactate) threshold. It’s not the lactic acid that causes the burn in the muscles as you exercise, but the hydrogen ions released as the lactic acid leaks out.
An elevation in blood lactic acid levels is a major trigger of growth hormone (HGH) release. Increasing HGH, is beneficial for gaining muscle / lean tissue and reducing fat.

Aging: Many of the physical and personal changes that are associated with the aging process are directly related to the age related decline in Human Growth Hormone, HGH. Many of the ‘acknowledged symptoms’ associated with ‘maturing’ are directly related to hormonal demise. In 1996 the US FDA approved HGH for treating symptoms associated with adult hormonal demise. The FDA approved that medical signs and symptoms of HGH demise are parallel with the conditions associated with the progression of aging: Fat gain, muscle loss, loss of energy, poor sleep, skin changes, bone density loss, libido issues .. all HGH related. Increasing HGH has a on our skin, body composition, muscle tone, mood, energy, sleep quality, and bone density.

Metabolism: Fat utilization requires HGH! Low blood sugar triggers the secretion of HGH to utilize fat for energy. The best time for HGH stimulating exercise is in the morning after the all night fast. If you cannot exercise first thing in the morning, time meals so that you have several hours ( 2 - 3 ) to burn off the blood glucose from the meal, before you workout. A relatively hard, planned and synergistic workout will result in up to a 250% increase in HGH secretion.

Posture and Alignment: The constant total body movement (infinite & constant movement variations ) results in a constantly changing center of gravity. You instinctively assume a personally optimum posture and naturally fine tune the muscles of grace, balance, alignment and posture.

Taking a week off from training every 8 to 10 weeks is very important for overall recuperation. Many people have a psychological barrier to taking time off from training. They feel like they are going to shrink. Not so. In fact after your week off for complete recovery you will usually come back stronger and energized.

This program is based on the research published by the recognized leaders of HGH and AntiAging Research: Dr. Donald Rudman, Dr. Ronald Klatz, Dr. Mario DiPasquali, Sandy Shaw and Dirk Pearson. Renowned doctors, authors and scientists with findings published worldwide. New England Journal of Medicine, several best selling scientific / technical medical books and a multitude of magazine articles.
Dietary Recommendations

Eat a high protein / lowish carb and fat meal 15 - 45 minutes after exercise.
Five to Six small meals per day spaced 3 1/2 hrs apart.

Protein
No potential problem with consuming 1 gm of protein per pound of body weight per day. Whey protein is inexpensive, low fat, low carb and convenient for a high protein shake.

Animal Protein, Lean Beef, Skinless Chicken , Turkey Eggs. A wonderful, nutritious food!

Fish
Good Oils. More good OIL not just more fat. 20% - 30% of total calories. Specific Essential Fatty Acids are needed for most of the bodies hormonal functions. Olive, Sunflower or Canola oil for salads & cooking.

Trim the fat out of the beef & pull the skin off the chicken and turkey.

Lower Carbohydrates.

Raw fruits & Vegetables are nutrient dense & fiber rich.

Processed grains are mostly useless, non nutritious calories with minimal fiber.

More Raw Fruit & Vegetables.

Way Less Sugar.

Less bread & pasta. Use whole grains when you do enjoy the grain products.

Eating five or more servings a day of fruit and vegetables lowers your chances of getting cancer.
Persons with extreme weight loss requirements ( more than 50 pounds ) obviously have different needs than the average weight conscious person. Persons striving for a 5% body fat and rippled abs probably also have different goals than simply enjoying a healthy life.
Recognizing that food is a sensual thing and to enjoy eating is certainly a simple pleasure. However being intelligent in sensual pleasures is certainly not an unheard of concept today. Fast food is a luxury. I eat fast food. I enjoy ice cream. Thank God I don’t particularly like doughnuts.

Dr. DiPasquali’s diet allows you to low carb for 5 or 6 days per week and “binge” on what ever you want for one or two days. This will make sticking to a “diet” easier and will eliminate the over whelming cravings that can dominate your sub conscious hunger center.

This ‘breaking’ of the ‘low carb’ diet will also serve to ‘reset or raise’ your basal metabolism.
Cooking for Good Nutrition and Weight Control

Choose methods of cooking that will retain flavor, color and nutrients. Steam instead of boiling vegetables. Avoid cooking at high temperatures (except for quick stir-frying) and long cooking times. Both extended heat and liquid can destroy or leach out valuable nutrients.

Add vegetables whenever possible to ensure your five-a-day intake. Experiment with more veggie variety in salads, try new vegetable mixes, include some shredded vegetables in casseroles, and add different vegetables to soups and stews. Use chopped red or yellow peppers to “pep” up the flavor. Try vegetable salsas and fruit chutneys as accompaniments to meat or poultry in place of heavy gravies or sauces.
When you use oil, select olive, sunflower or canola oil. Drain off visible fat while cooking, blot pan-fried foods on paper towels to absorb extra grease.

Deborah Caruana RN, AAHRFP, NASM, ACE
email: deb@vitalsignsfitness.com
web: www.vitalsignsfitness.com

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include…

Currently licensed Registered Nurse specializing in Rehabilitative Nursing

Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification

Maternity Specialist Pre & Post Natal certified by Maternal Fitness

Personal Fitness Specialist: certified by NASM, an internationally recognized certification

Yoga Teacher

Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals

Deborah Caruana RN, AAHRFP, NASM, ACE
email: deb@vitalsignsfitness.com
http://www.vitalsignsfitness.com for fitness needs including personal training, books, vitamins and supplements, and information resources.

Far from a recent innovation is the pair of kettlebells. The modern belief would have them approximately three centuries old. Only recently have they shot to worldwide renown, of course, and as a result they are as popular as any style of weight. And, why not? You don’t need anything except the weights themselves and even people who rarely work out can begin using these straightforward steps. We can’t advise going right to the advanced techniques. Always learn to walk before you run, as your father might have put it.

Most importantly, with kettlebells as with any weight training, you need to take care that you order the appropriate weight for you. What’s more, employing kettlebell exercises, the weights used are surprisingly small. Giving guidelines along gender lines, the 18lb variety is commonly enough for female beginners, and men making the change to this program should expect to get the most out of a thirty-five lb weight. The explanation stems from how the exercise benefits you. Because with a kettlebell it stems from motion rather than from how much weight is used. Knowing you’ve got your techniques right is necessary, so look for an instructional pamphlet or DVD to improve your workout.

The first technique to work on with the kettlebell should be a two-handed swing. This movement forms the foundation of the majority of routines, and its straightforward appearance is deceptive. At all times your motions must be fluent, taking care not to be awkward. Lift the kettlebells with your hips, rather than with your back, to be sure of your comfort and support through the techniques.

But once you’ve perfected the two-handed swing, you’ll be in position to move on; you’ll have learned enough to try advanced exercises. In order to retain your interest, diversity is key — you might adjust the backing music, rotate techniques in and out of the workout program, and so on. More than one set can be added once you know what you’re doing, and to punch matters up completely you might perhaps even adjust the weight of the kettlebells. You don’t want your workout program to become less effective, and these pointers help to prevent that.

It should be noted that if you begin a keep fit program designed around Russian kettlebells with the intent of building muscle mass or to body build, you’ll be disappointed. Because the Russian kettlebell workouts were intended primarily to boost your all-round fitness level and help you lose weight and tone up.

Finally, introduce a Russian kettlebell routine to your well rounded workout course. The amount you actually make use of them is entirely your decision. Aiming to maintain your current weight? A mere two routines each week should be adequate. Instead you can ramp up your pace, work out five or six times every week and lose that excess.

L-glutamine remains the supplement of choice for many bodybuilders. It is a free form amino acid that can be found naturally in beans, meat, fish, poultry and dairy products. It is also an important component of protein powders and is one of the twenty non-essential amino acids found in the body.

It is widespread throughout the body and plays an important role in protein metabolism. From a bodybuilder’s perspective, glutamine’s strength is its ability to reduce the amount of muscle deterioration that occurs as a result of intense physical workouts. Failure to replace the high levels of glutamine consumed during intense exercise could result in greater susceptibility to illness due to a weakening of the immune system. In addition, glutamine stolen from the muscles to maintain the immune system must be replaced to keep those muscles building.

Bodybuilders can benefit from taking 10 grams of l-glutamine each day, preferably taken post-workout to enhance its recuperative effects. As a nutrient that occurs naturally in the body glutamine is safe to take although ingesting excessive amounts could cause an upset stomach.

You can find out more about l-glutamine and other useful bodybuilding supplements by visiting the site listed below.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Glutamine Supplements to learn more about the issues covered in this article.

Your heart is between one to two times the size of your clenched fist. Contrary to popular belief, it is not located to one side of the body - it is located almost in the exact center of your chest. Due to the shape of the heart and chest cavity, the heart pounds against the chest wall on your left side, so the heart rate is stronger when felt there. Your heart is responsible for pumping about six quarts of blood throughout your body, with about the same amount of force that the average person applies when squeezing a tennis ball. The heart is not under voluntary control. A system known as the autonomic nervous system, which includes the sympathetic and parasympathetic nervous system, is responsible for regulating your heart rate.

There are many ways to measure how healthy a heart is. A healthy heart should beat with a fairly regular rhythm that will change based on levels of exertion and oxygen requirements. A healthy heart has a high stroke volume, which refers to the amount of blood that is pumped out with each beat. A healthy heart does not have to work as hard to pump blood, so the resting heart rate of a healthy heart will be lower than average. Blood pressure is another indicator of heart health and should be in the healthy range of around 120 over 80, as determined by the national average.

Various types of training have different effects on the heart. Training that elevates the heart rate for even brief durations can increase the size of the heart. This will increase the stroke volume, and result in a lower resting heart rate. Training can also increase the rate at which the heart recovers from a bout of intense work. In other words, a trained individual will return to their resting heart rate faster than a sedentary individual. Exercise has been shown to lower blood pressure. In addition, regular cardiovascular exercise can increase the concentration of hemoglobin in blood, allowing the body to become more efficient at transporting oxygen to the cells that need it (as well as removing waste products such as carbon dioxide).

The average resting heart rate for an adult is around 72 beats per minute, or 75 for women and 70 for men. The lowest recorded heart rate is 28 beats per minute, attributed to a Spanish cyclist named Miguel Indurain. Many athletes have resting heart rates between the mid 30’s and mid 40’s. Bradycardia refers to a resting heart rate less than 60 beats per minute. It is simply a name for the condition of a slow heart, and does not imply an unhealthy heart or disease. Tachycardia refers to a resting heart rate over 100 beats per minute, and is considered a very dangerous condition to have.

The notion of maximum heart rate was designed to help people safely and effectively exercise. The maximum heart rate is theoretically the most times that your heart can safely beat in the span of one minute. The traditional formula for computing maximum heart rate is 220 - age. I am 29, so my maximum heart rate would be computed at 191 beats per minute. As you can see, maximum heart rate will decrease with age.

It has been speculated that the generic equation for determining maximum heart rate is not very accurate. Individuals of the same age will have different sized hearts, stroke volume, blood pressure, resting heart rates, and other factors that would contribute to the maximum possible beats per minute. A few attempts have been made to “fine tune” the formula, but even those efforts may fall short. One formula is known as the “adjusted heart rate”. It involves removing the resting heart rate from the maximum before applying a target formula. For example, if my target heart rate were 193, 80% of my maximum would be 154 beats per minute. In other words, my “target” heart rate at 80% is 154 beats. Using the adjusted method, I would first subtract my resting heart rate, apply the percentage, then add it back in. So, in this example:

193 (maximum heart rate) - 39 (resting heart rate) = 154.

154 x 80% = 123.

123 + 39 (adding resting heart rate back) = 162.

Therefore, instead of the traditional 154 beats per minute, my “adjusted target” at 80% would be 162 beats per minute. Another “tweak” to the traditional formula is known as the Tanaka method. Based on a study of literally thousands of individuals, a new formula was devised which is believed to be more accurate. The formula is 208 - 0.7 x age. Using this formula, my maximum heart rate when I was 27 would have been 208 - 0.7 x 27 = 189, or about 3 beats per minute less than the traditional formula.

So why even worry about your heart rate? Heart rate is a great indicator of training. In order to better understand heart rate, you must understand the various “systems” of energy that your body uses when you train. There are three systems that are always in effect, but one system will dominate based on the type of training. These systems are ATP-CP and glycolytic (both are anaerobic, or systems that do not rely on oxygen as the primary energy source) and aerobic.

The ATP-CP system is the system that bodybuilders are most familiar with. It is the system where your body is forced to perform work without the aid of oxygen. When you perform a repetition during a weight training exercise, your muscles contract and must generate force quickly to resist the weight. This action happens quickly, and your body is not able to use oxygen to fuel the contraction. Instead, your body will rely on stores of energy within the muscle cells, namely a compound called adenosine triphosphate (ATP) and creatine phosphate. ATP depletes rapidly, and is replenished by CP. Sports that rely on this system include power lifting, shot put, and short distance sprints.

Bouts of work lasting more than a few seconds will draw energy mainly from the glycolytic system. Once ATP and CP are depleted, the glycolytic system kicks in. This system takes carbohydrate stored in the muscle cell (glycogen) and breaks down the glycogen to replenish ATP. Sports that utilize the glycolytic system include mid-distance sprinting, basketball, volleyball, boxing, and football. These are all sports that involve prolonged periods of moderate activity mixed with short bouts of near maximal effort.

Marathon runners and other distance runners use the aerobic system. The aerobic system utilizes oxygen for energy. The blood transports oxygen, so this system has the largest influence on the heart. Any type of activity that is prolonged (more than a few minutes) and does not involve repeated bouts of near maximal effort would use the aerobic system as the primary source of energy. Keep in mind that all systems are being used, but the aerobic system becomes the predominant system.

The rate at which your heart is pumping can help indicate which energy system is dominant at any given period of time. This is where the maximum heart rate and target heart rates become useful. Traditionally, training “zones” have been determined based on percentage of the target heart rate. The common breakdown of these training zones is:

50% - 60% = low intensity
60% - 70% = fat-burning zone
70% - 80% = aerobic zone
80% - 90% = anaerobic zone
90% - 100% = maximal zone

The low intensity zone is ideal for burning calories without stressing your body. If you are recovering from a workout or an injury, on a reduced-calorie diet, or looking to burn additional calories with minimal impact on muscle gains, this a great zone to work out in. Brisk walking on an incline is an ideal way to reach this zone, and the main drawback is time. It takes the longest amount of time to burn a given number of calories when training in this zone.

The fat-burning zone is what I consider the land of myth. This is the most misunderstood zone in training. When you are at 60 to 70 percent of your target heart rate, the majority of your calories burned will come from fat, during that training session. Over 65% of your burned calories can come from fat. Due to this trivial fact, many people believe that this is the necessary zone to burn fat. This is not necessarily true. Any time you create a caloric deficit, or expend more calories than you consume, you will lose weight in the form of fat and/or muscle mass. While other systems may burn less percentage of fat, they can burn more calories and therefore result in greater fat loss!

As an example, let’s talk about the “aerobic zone.” In this zone, intensity increases, so less of your calories are burned from fat. However, due to the increased intensity, you burn more calories per minute. Does this mean that you should avoid the aerobic zone if fat loss is your goal? Let’s break this down.

It is estimated that 45% of calories in the “aerobic zone” are burned from fat. Let’s say you run 6mph to reach the “fat-burning zone” and you run 9mph to reach the “aerobic zone”.
In one hour, you will run either 6 miles or 9 miles. According to research, a 175-pound person burns on average about 34 calories per mile. So, in one hour, you might burn:

6 x 34 = 204 calories, or
9 x 34 = 306 calories

In the fat-burning zone, you burned 65% of your calories from fat. This is 204 x .65 = 133 calories from fat.

In the aerobic zone, you burned 45% of your calories from fat. This is 306 x .45 = 138 calories.

As you can see, getting comfortable and going into the “fat burning” zone actually burned fewer calories. You might say, “What’s the big deal? It was only 5 calories difference.” But when you take into account total calories, you burned over 100 more calories in the aerobic zone. Since total calories expended have the largest impact on the amount of fat you will lose, obviously the aerobic method will result in more fat loss (provided you also resistance train so that you are not losing muscle) than the “fat-burning” method.

The fat-burning zone and below used the aerobic system. In the aerobic zone, you are still using the aerobic system of energetics, but may see a shift towards the glycolytic system. Once you reach 80%, you are venturing into the glycolytic and ATP-CP zones (over 90% is going to be predominantly ATP-CP). So heart rate relative to your maximum heart rate can help understand where your fuel is coming from and even how many calories you will burn. What is interesting to note is that the longer you sustain an elevated heart rate (i.e. aerobic zone or higher), the longer it takes for your body to recover by slowing down. This means you continue to have a faster metabolism and to burn more calories even after your training is done!

I mentioned these “traditional” zones because I don’t like to follow tradition when it comes to monitoring heart rate. For one, I feel that perceived effort is just as valid an indicator. Why limit yourself based on a “zone” you must workout in, when you can simply push yourself to achieve your results! Another problem with the traditional method is that it does not take into account errors with the heart rate calculations - should I train in the same zone as someone whose resting heart rate is 75 beats per minute (my own resting heart rate is around 39 beats per minute)? I don’t think so - I think that the lower resting heart rate is an indicator of advanced fitness and means that I can train more intensely. What if your heart is maxing out at 170 beats per minute instead of 193? Should you still “push the limit” because the equation tells you to? I don’t think so.

Heart rate can still be a useful tool for training, but you must learn to use your body as the tool, not the equation. For example, if you want to understand what your anaerobic zone is, instead of plugging away at a formula, why not perform anaerobic work? I can guarantee that you will be using your ATP-CP system (a completely anaerobic system) when you perform a one-rep max. So instead of taking 90% of 220 minus your age, just strap on a heart rate monitor the next time you perform a maximum lift. Then, instead of relying on statistics, your body will tell you what your “anaerobic” zone is. This may not be traditional, but do you think your heart will lie?

Once you have this useful information, you can apply it to your training. If you are performing high intensity interval training, and would rather have your heart dictate the intervals than your perception, let your body be the guide. Start by walking on an incline for several minutes. This is your low intensity zone. Now go outside and perform an all-out sprint. This will be your high intensity zone. Now you simply build intervals between those two heart rates for your training. Again, no equation that has no clue what the size of your heart is or what your blood chemistry is like - let your body be the tool.

As a final note, heart rate can apply to resistance training as well. If you are looking to reduce body fat, calories are king. Should you rest 15 seconds? 1 minute? How about staying in the “aerobic” zone? Pick a target rate for your training. Your “75% effort” (somewhere between your sprinting and incline walking) could be the bottom line. Simply rest until your heart rate drops to that level, and then perform the next set. This will ensure your heart rate is always elevated to a minimal level while allowing sufficient recovery to move on. When you are training for strength or heavy lifts, how long should you rest? 3 minutes? 10 minutes? Again, why not let your body decide. Rest until you fall to the fat-burning zone or even less, then start the next set. For you, this may only take 2 minutes, while another person will recover after 10 minutes of rest. The key is that your body is telling you when sufficient recovery has taken place to perform the next set - not some rigid standard like “4 minutes” that doesn’t take into account your specific, individual recovery ability.

When you are training, don’t forget the most important muscle: your heart. Not only is it an indicator of health, it is a tool that can help to improve your health. Instead of relying on cookie-cutter formulas, you can use your heart as an interactive gauge to tailor your workouts to your own unique body. Learn that the heart matters and use the powerful information it provides to build your peak physique.

Jeremy Likness is an International Health Coach and motivational speaker. After losing 65 pounds of fat, he discovered his true vision to coach thousands around the world to better health. A Certified Fitness Trainer and Specialist in Performance Nutrition, Jeremy is the author of the internationally-selling e-Book, Lose Fat, Not Faith and the companion 5-CD set. Jeremy has been published in major online publications including Tom Venuto’s Fitness Renaissance and Bodybuilding.com. Jeremy’s approach is unique because he focuses on fitness from the inside out. Visit Jeremy online at Natural Physiques.

So, you’re doing cardio religiously and you’re not getting any
results…What’s the deal?! Good news. You’re probably just making
some minor mistakes that need to be corrected. If you want to make
changes to your body, it’s probably pretty important for you to
understand how your body works. After all, I doubt you’re running on the
treadmill because your cable got shut off and the cardio-theater at your
gym is the only place you can watch “The OC.” I’m almost certain you
want to burn fat. So, let’s learn how that works.

We’re going to talk about using nutrition to maximize the benefits of your workout. What you
eat and when you eat it can make a world of difference. But first, we
need to talk about how your body works.

Even though you want to get
rid of the excess fat that’s stretching out your pants, your body is not in
such a hurry to do so. You almost have to trick your body into burning
that fat as energy. You need to have fat to survive, and to your body,
those love handles are money in the bank. Because of this, when you
don’t eat anything for an extended period of time (as little as 4 waking
hours), your body will go into what’s called “starvation mode.” In
starvation mode, your body will actually store more fat and break down
muscle tissue to use as fuel. This slows your metabolism and increases
your body fat. It’s basically a self defense mechanism. With no fuel
coming in, your body fears it may have to survive for some time without
food. Your body doesn’t know that you’re just stuck in traffic or that you
had to skip lunch because your boss was making you do his work. It just
thinks…Holy Mackerel, I’m gonna starve. So instead of using it’s
valuable fat stores, your body gets stingy and actually cannibalizes it’s
own muscle tissue to use as fuel.

So to keep your body from freaking
out and going into starvation mode, try to eat small meals throughout the
day. 5 to 6 small meals a day is ideal. When I say meals, that doesn’t
mean that you need to sit down and have 3 courses. A handful of
almonds or even a protein shake can count as one of those meals.

On the other end of the spectrum, if you eat a turkey sandwich right
before you hop on the treadmill, your body won’t burn fat then either.
When you eat carbohydrates, your body stores them in the form of
glycogen in your liver. As you expend energy, your body uses these
glycogen stores until they are gone. When performing any type of
aerobic activity, like walking, running, etc., your body can use glycogen
stores or fat stores for fuel. The problem is that your body will never use
the fat stores until the glycogen stores are gone.

So you’re saying that
if I don’t eat, my body will get scared and hold on to all my body fat, but if
I do eat, my body will just use that as fuel instead of burning fat? Yes….
And if this were the end of the article, you would probably be pretty mad.
Fortunately, there are ways to make this work.

Option 1: Right when you wake up, before you eat or drink anything
(except water), do 55 minutes of moderate impact cardio. Walking or an
elliptical machine is ideal. If you’re breathing too hard to carry on a
conversation normally, slow down. If you get light headed or weak from
this option, eat something with no carbs before you workout. For
example: egg whites, chicken breast, or a protein shake with no carbs.
Protein consumption will not affect your glycogen stores so your body
will still be willing to burn fat. With this option, it’s okay to eat breakfast
when you’re done.

Option 2: If you only have 20 minutes in the
morning, do intervals before you eat. Warm up for 5 minutes and then
run for one minute and walk for two. Each time you run, make it a little
more intense until you are running at full blast for one minute. After 20
minutes of these intervals, cool down walking for 5 minutes and then
don’t eat for an hour after you’re done. Your body will burn fat for that
entire hour.

Option 3: If you can only do your cardio in the middle or at
the end of the day, use either of the above formulas but try to workout
about 2-2 1/2 hours after you eat.

Option 4: Do your cardio right after
you do your weight training. I know you’ve heard to do it before…this is
wrong. Warming up for 5 minutes before you weight train is fine, but
always do your fat burning cardio sessions after your weights. For more
on this option read “Weights Before Cardio”: www.shapeyou.com/nutrition_cardio.html

Option 5: If your cardio
sessions are more intense like an advanced step class or a spin class,
you’re better off having something in your stomach. Try eating about 2
hours before the class and then don’t eat for an hour after the class.
Most often, during an intense cardio workout, your body is not willing to
burn fat as fuel. It doesn’t know that you’re going to stop in an hour. It
thinks this behavior could continue for some time so it can get stingy
with it’s energy stores. But it will burn plenty of fat in the hour after you’re
done.

Be specific when following these formulas. They work. Am I
saying that if you eat before your cardio that you’re wasting your time?
No, anytime you do cardio it’s great for your heart, you’re burning
calories and you can increase your metabolism. But why not get the
maximum benefits if you’re going to do the work anyway.

You may reprint or publish this article freely as long as you include a
visible, active link to ShapeYou.com along with the author’s bio.

Tony Hale is a certified personal trainer with 12 years of experience
servicing clients in the entertainment industry throughout the Hollywood
area. He is also the editor in chief for http://www.shapeyou.com
To Train with Tony online, visit http://www.shapeyou.com/trainers.html

Do you try to eat well, even diet, but aren’t seeing the results you were hoping for? Are you just trying to gain more energy? Do you ever feel like you’re not breathing enough?

If you answered yes to any of the questions above you should consider the proven, time-tested weight loss tool called cardiovascular exercise.

I know that it’s terribly hard to start walking or jogging when you have so much stress to deal with in your life. I’ve been through this myself numerous times, but I can always count on the fact that even walking around outside or parking far away from the store can truly increase my energy and metabolism.

For maximum results, balance your meals with a ratio based on 40% carbs, 30% protein, and 30% fat; and do 10 minutes of walking, jogging or running on 3-5 days of the week.

We all have tons of work to do. At many times, we can’t follow the idealistic command of “get off your fat ass and just do it,” so I’m not telling you that. That would be pure hypocrisy, so the advice I give to you is to just take 10 minutes to do cardiovascular exercise next time you want to watch television or talk on the phone with a friend.

If you want to make this weekly exercise easier on yourself, you should take a moment to visit our weight loss forum, over at PhenForum.com. Start your own personal daily progress journal and post whenever your want. Expect nothing less than tons of support from our community of friends with the same goal; healthy weight loss!

Copyright (C) Shoppe.MD and Ian Mason, 2004-2005

Learn more about health, diet and exercise at our weight loss forum.

PhenForum.com is a popular discussion forum for weight loss programs, diet advice, and tips to help you burn fat.

All the best,

Ian Mason

Depending on your goals and body type, different amounts of cardio may be required. A lean “hard-gainer” trying to add mass may benefit from only one or two cardiovascular sessions per week. On the other hand, someone like myself who is extremely prone to storing fat and sensitive to carbohydrates may require 3 or more sessions in order to maintain peak physique. Since you can only get better at a particular exercise by performing it, those interested in running marathons or participating in endurance events such as a triathlon must increase their frequency of cardio in order to prepare for the event.

MAXIM 1: Your body type and goal for training will dictate the type, frequency, and length of your cardio

When your goal for cardio is general health, you have a few decisions to make about what type of cardio you will perform. Many people enjoy taking long, slow runs. Enjoying cardio is important, so if you find an enjoyable method of cardio, there is no reason why you should discard it. The same decision should influence your choice for timing. Many people claim that you must perform cardio first thing in the morning and/or on an empty stomach to see maximal benefit. I disagree. If you have trouble waking up or putting a full effort into morning cardio, and will get a much more vigorous workout in the evening, then why not do it then? Perform cardio when you feel the best, when you are ready and know you will stick with it and give it 100%.

MAXIM 2: Find cardio that you enjoy, and do it when you feel you have the most energy

There are many styles of cardio. There is some debate about what cardio is best for you. People preach about training in the “zone” of a particular heart rate for maximum fat burning benefit. While it is true that your body will utilize more fat for energy during this period, this is not the entire picture. Moderate cardio means your body will recover quickly - your heart rate will return to normal within a short period. Intense cardio, which elevates your heart rate beyond the “zone”, may not burn as much fat during the exercise, but your body will take longer to recover. Your body must process waste and your heart rate will remain elevated for hours after the bout of exercise. You will burn more calories throughout the day, and therefore you will receive a superior benefit.

To better understand this, let’s consider a situation where you burn 200 calories during exercise. You have a choice: you might burn those calories walking at a brisk pace and reading a book, and it will take you 1 hour. Or, you might burn those calories performing short sprints followed by periods of moderate jogging, and you will burn those calories in 20 minutes. While the “hour” cardio kept you in the “zone” for fat burning, guess what? The 20-minute cardio elevated your heart rate and took you into an anaerobic zone where your body accumulated an “oxygen debt” - a need for oxygen and fat burning to help flush waste from your system and recover from the intense exercise. So during a 24-hour window, you will burn MORE than the 200 calories, and therefore be closer to your fat loss goal.

While there is no hard, scientific evidence to support this next maxim, I truly believe in it. I have witnessed this not only in my own transformation, but also with countless others as well.

MAXIM 3: The less time it takes to burn the same amount of calories, the more calories you will expend later that day

This maxim may seem confusing, but it’s very simple. It means that if you are going to burn 200 calories, when you burn that 200 calories in 20 minutes instead of 1 hour, your metabolism will increase throughout the day and you’ll end up burning MORE than 200 hours when that day is done. This is why high intensity interval cardio, like that recommended in David Greenwalt’s book, The Leanness Lifestyle or the “20-Minute Aerobic Solution” which is recommended by Bill Phillips in Body-for-LIFE is so effective - it burns the most amount of fat in the shortest period of time

Just because high intensity cardio may burn more calories doesn’t make it superior to moderate cardio except with respect to calories burned. There is some evidence that you may improve your cardiovascular health more quickly with high intensity cardio, but this is no reason to discard your long runs. If you have a busy schedule and wish you fit 3 short, 20-minute sessions, then intensity is the way to go. If, however, you truly enjoy your long bike ride or jog on the weekends, then go ahead and do it - you will still be improving your health and burning calories, and if it is something that you enjoy, you will stick with it! Remember, too, that if you are training for a marathon, all of the 20-minute high intensity cardio in the world will not prepare you fully to run 20+ miles. You must perform the moderate, long duration cardio to prepare your body for the event.

This leads us to another maxim. Your heart rate can provide you a lot of information about your training. Over time, your resting heart rate should decrease. Mine went from the high 60’s to a current value of 48 due to my cardiovascular conditioning. When you train with weights, you can use a heart rate monitor to see what your target heart rate is (weight training will take it to the anaerobic levels, or about the maximum heart rate you would want to train at) - this will provide much better feedback than a generic formula. By tracking your heart rate, you can monitor your effort. If you train today at 160bpm then have a lousy day and don’t feel like you’re receiving any benefit, use your heart rate as a guide. As long as you are pushing hard enough to hit that 160bmp mark again, you know you are getting at least the same intensity from your training as the time before.

MAXIM 4: Use your heart rate as a tool for feedback about your progress, not as a “RULE” for fat loss (i.e. the “zone”, etc)

Many people are very intrigued by the readouts on machines when they perform cardio. Unfortunately, those numbers are based on generic equations that fit the “general population” rather than you as an individual. For example, calories burned are based on your weight. A 200-pound person at 8% body fat will have the same formula applied as a 200-pound person at 30% body fat. However, the more that you train and the leaner you are, the less calories you will burn during the same activity. In this example, the 8% person will actually burn fewer calories than the 30% person, due to their level of health and amount of lean mass. There are also issues with metabolism, activity throughout the day, nutrition, and many other factors that are not taken into account.

Does this mean that the readouts are worthless? Not at all. In fact, they are very useful. When I did my morning run this morning, the readout said that I burned 610 calories in 30 minutes. While I may not have truly expended that amount of energy, it is a great reference for me. Why? Because the next time that I perform cardio on that machine, I’m going to push myself harder and try to burn 650 calories. Again, I may not actually be burning 650 calories, but you can be certain that if the readout gives me that number, I will be working harder next week than I did today. So it is a great tool to gauge your own progress. It is also a great tool to mix up your style of training. If I do a high intensity workout and burn “400″ calories, then I know if I come back and perform moderate training, I can shoot for “400″ calories and expend about the same amount of energy during the activity.

MAXIM 5: Do not take the readouts on cardio machines literally - use them as a scale to gauge your own progress

It is interesting to learn the various ways that different styles of cardio expend energy. A slow, moderate run may take 45 minutes to burn 400 calories. However, the same amount of calories might be expended in a 15 minute, high intensity run. This is due to the fact that your heart rate becomes extremely elevated, and your muscles begin performing extreme work in order to help you accelerate through the intense periods. On the same token, a “slow” jog on a steep incline may burn the same amount of calories. In this situation, your body is fighting against gravity, so again you are still performing “high intensity” effort despite the slower pace.

As a final ingredient, consider variety. I can guarantee that if you always use the treadmill, your body will become so efficient at using the treadmill that you will begin to burn fewer calories doing the same workout. On the other hand, if you perform treadmill work one session, stair climber work another session, then go for a jog, you will continue to see the benefit of increased calorie expenditure. If your training permits, try to build in as much variety as possible. This will keep the fat melting off and continuously improve your cardiovascular condition.

MAXIM 6: Variety is key - whenever possible, vary not only your style of training (i.e. moderate, high intensity, etc) but also the terrain or equipment that you train on

I often have clients complain that they don’t have access to the right equipment to perform much variety with cardio. If you simply purchase an inexpensive jump rope, you can easily train two different exercises: jogging, and jump roping. Now consider different styles of training: moderate (low intensity), high intensity interval training, and just high intensity training (where you try to elevate your heart rate and maintain that throughout the duration of the exercise). This alone provides 6 different possibilities for a cardio session, which is more than enough variety to change things throughout your training cycles.

Cardiovascular exercise is an important component of general health. While certain people may require different amounts and types of cardio, everyone should engage in at least a little cardiovascular activity each week. There are many methods for training which all have their advantages. You should learn what works for you and what you truly enjoy so that you will continue to perform cardio and reap benefits of good health.

Don’t let someone fool you into thinking cardio isn’t necessary. Even if you are in top shape, a little cardiovascular exercise can still benefit your general health. The key is to change the style and frequency of cardio to suite your lifestyle and fitness goals. Consider various styles of training, different terrains, and new types of equipment to train on. As always, learn your body and don’t use any one else’s rules to dictate your training. Keep a good journal, and find out what works for you. Peak cardio is a sure way to move closer to your peak, natural physique.

You deserve to hear this topic covered in amazing detail as part of the 5-CD audio program, Lose Fat, Not Faith - pick up your copy online at Natural Physiques today!

Jeremy Likness, the CEO of Natural Physiques (a division of Golden Summit Inc) is a Certified Fitness Trainer and Specialist in Performance Nutrition. He has coached clients around the world to lose fat, gain muscle, and live healthy after losing over 65 pounds of fat himself. He is the author of the internationally-selling e-Book, “Lose Fat, Not Faith” that has been sold in over a dozen countries. Visit Jeremy at http://www.naturalphysiques.com and join him on his weekly coaching call at http://www.become-your-best.com.

New trends in society today are so often celebrity led or media endorsed, the media hooks onto a product, or a beauty secret, diet or fitness regime that maybe said to be used or practised by the “in” celeb of the moment.

Before you know it the public are demanding that product or service. In the fitness industry so many trends are media inspired. For example Madonna’s toned and flexible body helped re-launch Yoga to the masses. Once seen as a hippy dippy way to keep fit and supple suddenly becomes hip and trendy and the demand for Yoga classes and qualified Yoga teachers intensifies. Every celebrity from Demi Moore to Geri Hellawell is said to practice Yoga. The demand for training courses soared as health clubs and fitness centres desperately needed to recruit more teachers to cope with demand.

Hot on the heels of Yoga and the next “BIG THING” according to the tabloids is Pilates. Seen as an underground, unique and even cult like, form of exercise/rehabilitation suddenly becomes HUGE when celebrity magazines and the daily papers are full of Gwytheth Paltrow and the like all sashaying down to the local Pilates centre photographed carrying mats underneath their arms. General public goes into a Pilates frenzy overdrive, demanding to know what is it? Can it cure my bad back? Is this a form of exercise that the celebs do to stay ultra skinny and glam that we ordinary humans don’t know anything about? Can anyone do it, where can you do it? Book me in now!!.

Teacher demand skyrocketed and savvy Health and Fitness entrepreneurs and training courses providers step up to the mark to train up this new wave of holistic fitness teacher.

So, here we are again with Pole Dancing. Although not quite the same as Pilates and Yoga, Fitness Pole Dancing has appeared on the mainstream arena mainly through word of mouth, websites on the net, pop videos and the massive rise in lap and table dancing clubs all over the world. Think how successful The Spearmint Rhino chain of table dancing clubs are.

It’s now cool to be a Pole Dancer.

The Media hooks onto the concept and before you know it every sexy, cool celeb from Angelina Jolie (cool celeb of the moment) to Sadie Frost to Zoe Ball apparently have poles at home and are busy spinning and swinging around looking trim, toned and sexy. The Pussy Cat Dolls are now number 1 all over the world and entertaining the men is hitting the mainstream. Even Oprah has featured Pole Dancing on the show.

Pole Dancers have that certain something, they are athletic, sexy, spontaneous, almost circus like in their act as men gaze admirably on. Pole Dancing is an art form; you need strength, flexibility and the ability to express yourself through dance and fitness.

If you would like to learn how to Pole Dance for Fitness and Fun Check out http://www.fitnesspoledancing.com for online Pole Dancing Lessons with Rachel Holmes.

How NITRIC OXIDE can prevent - even REVERSE HEART DISEASE AND STROKE.

One out of EVERY TWO Americans will die from Cardiovascular Disease - which in almost every case could have been prevented. DON’T let you be one of them!

What is Nitric Oxide (NO)?

Though you may never have heard of NO, scientific research around the world has demonstrated that NO may influence the functioning of your lungs, liver, kidneys, stomach, and heart. Our vascular system uses NO to control blood flow to every part of the body. Not only can NO relax and dilate the blood vessels, thus ensuring that the blood can efficiently nourish the heart and tissues of the entire body, NO can also support healthy blood pressure when combined with a healthy diet and exercise.

The Cardiovascular system plays a powerful regulatory role in every major bodily function and organs, more specifically, every cell in the body. If the system is compromised, if vessels become constricted and hardening plaque builds up in them, you become a prime candidate for a heart attack and stroke, often without notable symptoms.

Most Cardiovascular Disease doesn’t have to happen. When you hear the words “CARDIOVASCULAR DISEASE” most people automatically think of heart attacks. Cardiovascular Disease actually covers a much wider scope of serious health problems - heart attacks are just one type of Cardiovascular disease. Fortunately NITRIC OXIDE can positively affect virtually all of them.

Some of the most common forms of Cardiovascular Disease are:

High Blood Pressure

NITRIC OXIDE can help dilate the smooth muscle of the blood vessels. With this dilation, the vessels can relax and allow blood to flow easily through them and quite possibly lower the blood pressure.

ATHEROSCLEROSIS

When you are young, the vessels around your heart are flexible. As most people age, the smooth inner walls of the arteries gradually thicken and lose some of their elasticity, at the same time, fatty deposits - or plaque are accumulated on the arterial walls. This is called atherosclerosis or hardening of the arteries and when that occurs it can reduce the diameter of the arteries and impair normal blood flow. When the body is manufacturing adequate and even excess NITRIC OXIDE, plaque formation and atherosclerosis are much less likely to occur and may be reversible.

HEART ATTACK

A blood clot in your coronary arteries may be only a fraction of an inch thick, but if it even slightly or completely deprives your heart of oxygen, it chokes off nourishment that the heart cells need and can cause a heart attack. Heart attacks can be triggered by more than blood clots. Excessive plaque in the arteries or a temporary but sudden contraction or spasm of the artery called a vasospasm that impedes blood flow can also cause heart attacks. Deprived of oxygen, a section of the heart tissue will “starve” and start to die. Serious damage can happen very quickly. NITRIC OXIDE can offer protection by acting to lower Blood Pressure and Cholesterol and improve Circulation.

STROKE

Although heart attacks strike the heart, and strokes attack the brain, they have more in common than you might think. Both can be triggered by blood clots, although with strokes, these clots settle in the vessels leading to the brain rather than the heart. When that happens, the clots can interfere with normal blood flow and deprive the brain cells of oxygen. The outcome can be brain damage, disability and even death. The most common sites for these blood clots are the carotoid arteries, which are located on either side of the neck. When normal production of NITRIC OXIDE is impaired within the vessel walls, you are much more susceptible to clotting and strokes.

Two of NITRIC OXIDES critical functions - preventing the formation of blood clots and keeping the arteries free of plaque - work specifically against the occurrence of stroke.

LIFESTYLE CHOICES YOU MUST MAKE

Though some risk factors are beyond your control, such as family history or Cardiovascular disease, age and gender, you can influence many others with the lifestyle choices you make, because preventing Cardiovascular Disease always goes back to the choices YOU make.

• Stop smoking
• Lower your blood cholesterol level
• Control your blood pressure
• Keep your blood sugar under control
• Drink alcohol in moderation
• Maintain your weight at normal levels
• Exercise regularly
• Reduce stress, anxiety, loneliness and depression

If Cardiovascular health is your goal, NITRIC OXIDE needs to be on the front lines of your heart healthy program. Many heart attacks and strokes are preventable. You can put a stop to the progression of Cardiovascular Disease even if you already have it.

This article began with the sobering statistics that one out of two Americans will die of Cardiovascular disease - which in most cases could have been prevented. You can beat those odds, even if you currently have high blood pressure, have suffered a heart attack or at a high risk. The power to lead and entirely new and healthier lifestyle is in your hands.

Lynette Dollard works from home in the Health & Wellness Industry. She is supported by a network of renowned Doctors, a team of dedicated Scientists with all the latest information on health and wellness issues.

If you would like to find out more on how to change your heart health and diet whilst assisting your energy, circulatory and immune system functions please email me at lynetted@aapt.net.au or visit my website: http://trimtheweight.org/?refid=niwor-37446

Don’t you remember, it was the 80s and lots of people were doing it. Even those that weren’t doing it, were talking about doing it. There were shows all over television. These people were standing in formation, wearing leotards and leg warmers. They were doing what looked like exercise, but this wasn’t called exercise, it was called aerobics. It looked like a combination of dance and exercise. But what was this new form of sweating?

The age of aerobics can be credited to Dr. Kenneth Cooper. Dr. Cooper was an exercise physiologist for the US Air Force and he couldn’t understand how some people, who seemed in great physical condition, were not able to perform at a high level when they were swimming, long distance running and bicycling. He began testing people’s performance, using a bicycle ergometer and focusing on the human body’s ability to utilize oxygen. In 1969, Dr. Cooper published a book called Aerobics, which documented what he had learned through his testing.

The word aerobic means, with oxygen. Aerobics are supposed to increase the amount of oxygen in the blood and then have this blood flow to the muscles. Aerobic exercise can produce many benefits; it burns calories and increases the body’s metabolism, both of which help in losing weight. Those people that went through Dr. Cooper’s testing, discovered even more benefits of aerobic exercise. These included; toning muscles all over the body, making the heart muscle stronger, improving the respiratory muscles and increasing the number of red blood cells in the body. Regular aerobics can also help reduce cardiovascular problems.

The 1980s saw the television air waves and media in general flock to the aerobic craze. Hollywood stars were knocking each other over, in their quest to be the next star with an aerobic video on the market. Funny thing is, none of these stars were widely known in the exercise industry, until aerobics came around. I guess that maybe the inside joke of the aerobics era was that so many people purchased videos from people who weren’t even experts in the field of aerobics. Maybe that’s what star power is all about, being able to sell a product that you have very little knowledge of.

Even though aerobics was an overwhelming success, it had its doubters. Many felt that aerobics wasn’t a balanced exercise program. This was mainly due to the fact that aerobics didn’t require the use of weights. Light weights could be added to the aerobic exercise, but not the kind that would build muscle strength. Many people saw this as a flaw in the aerobic program. The problem with this specific complaint is that Dr. Cooper never set out to build up the body mass of the individual. His main concern was to see if the body could perform at a higher level, by increasing its oxygen intake.

The 90s saw a decrease in the star power of aerobics and brought more professionalism to the industry. Organizations like Aerobics and Fitness Association of America created certification programs for instructors. Aerobic athletes also competed in national and international competitions.

Michael Russell
Your Independent guide to Aerobics