Running to Lose Weight

Running to Lose Weight

A fantastic exercise with great health benefits is running to lose weight, especially when combined with brisk walking or jogging, diet and drinking lots of water in between. This is the absolute best way to control weight. Firstly, you should be clear of where you are comfortable starting in the exercise chain. Start walking or jogging or running, and gradually build from there. Always warm up before you actually begin your program of weight control. With muscles ready to go, increase your pace from whatever point you chose to start. That is, for example, easy walking should be sped up to faster walking, fast walking to jogging, and then finally jogging to running to lose weight.

Keeping A Journal Of Your Runs

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Keep record of the time it takes you to move up from stage to stage and your weight at your achievement. Be sure to share this information with your support group and interested friends. Remember they are the ones who will encourage you to succeed further to weight loss. You have several choices to have fun and achieve your goal of running to lose weight at the same time. Road running, cross country running, athletics, other sports that involve fast walking, jogging or running, and so on.

Road running, for example, provides different scenery and fresh air from that of a gym, while cross country running provides these on ever-changing terrain. Running uphill may suddenly change to nicer running down hill, through wooded areas or along a stream, river or by the sea. Imagine there are walking races as well as marathons. Something for everyone’s stage of development. Set small goals like going for 30 minutes non-stop, then increase to 45 minutes and more. At some competency stage, you may want to graduate into amateur or professional athletics as your fitness level grows steadily.

Make Running Fun!

Running to Lose Weight FunOnce you are disciplined and committed, your program of weight control will succeed as your health benefits too. Have simple tools necessary for running to lose weight at the ready. A pair of suitable sneakers, watch or stop watch, music such as MP3, reflectors for your outfit at night, sports bras, and so on, will suffice. Water is the best beverage to hydrate yourself with regularly, especially as it has no calories or fat to burn. This is unlike things like sodas and energy drinks which should be avoided at all costs. So a combination of suitable diet and exercises, like running to lose weight, is the most effective way to reduce fat.

Small, nutritious meals are highly recommended every 2-3 hours. Running to lose weight is a cardiovascular exercise that should be performed with vigour so as to trigger weight loss and increase lean tissue. This allows you to burn up approximately 100 calories per mile run. Obviously the more miles you run, the more calories you burn up! So go run some more miles, but be smart by reducing your calorific intake in the first place. It’s therefore best to follow a diet and nutrition program put together by your professional nutritionist and yourself when running to lose weight.

Secrets Revealed On How To Get Abs Fast – For Men And Woman

How To Get Abs

Want to know how to get abs?  In this article we’ll provide tips, tricks and techniques for both women and men to both gain and maintain six pack abs. The overall process is very simple in nature.

It has two essential steps, strengthen the abdominal muscles and lose body fat. These two simple steps lead to the development and maintenance of six pack abs.

This is Part 1 revealing Secret 1 to Secret 5 on How To Get Abs
Don’t forget to read Part 2 with the last 5 Secrets.

Secret #1:

Your greatest asset in getting six pack abs is not necessarily your body; it is your motivation and will power. It takes time and patience to get the six pack that you desire, but in the end, it is well worth the hard work and effort.

The second step is one that most people forget about. You can literally have six pack abs, but they are unseen because they are covered by a layer of fat. It is diet plus exercise that is the key!

There are several reasons why you might want six pack abs. The first of which is the most obvious one, looks. Whether at the beach, pool, or out for a day of fun at the park, everyone wants to look good, and nothing looks better than having six pack abs!

Secret #2:

In addition to this aspect, abs are the core of the entire body system. To have real strength in the rest of the body, one must also have strength at the core of the system.

Without strong abs, you are likely to injure yourself during work outs, plateau in other areas, and have a weaker body strength overall. Strong abs are key to having a strong body.

Secret #3:

The following are some simple diet and exercise tips for gaining and maintaining six pack abs. The two steps mentioned earlier can be broken down into a three step program.

You need:

1. Good Nutrition Planning
2. Cardiovascular conditioning and
3. Abdominal training

The combination of these three elements will give anyone seeking six pack abs the best results.

“How To Get Abs Quick?  Check Out Our Custom Meal Plans & Workout Plans That’ll Help You Get Those Abs Fast!”

Secret #4:

Concerning nutrition, think of the old adage, “garbage-in, garbage-out.” If all you eat is high processed foods, fast food, and junk food then your body will reflect that garbage-in behavior. If you eat fresh fruits and vegetables, drinks lots of water, and stays away from highly processed foods, then your body will reflect that behavior as well.

Before you attempt to do even so much as a single squat thrust, you can be well on your way to a leaner stomach just by watching your food intake.

Secret #5:

A special note here to body builders and those who are into high calorie diets, if you concentrate on eating natural and whole-grained foods, you can actually eat more food!

In addition to that, the food that is taken in will be better used by the body and thus result in better performance. Often, it is not the quantity of the food that is the problem it is the quality!

Read Part 2:  How to Get Abs Fast!

Secrets Revealed On How To Get Abs Fast – For Men And Woman Part 2

How to Get Abs Fast

This is Part 2 revealing the last 5 Secrets on how to get abs fast!
You can read How To Get Abs Part 1 with the first 5 Secrets, if haven’t already done so.

Secret #6:

A common use among body builders is the several meals a day diet. While weight loss is essentially an equation of calories taken in verses calories burned, when these calories are consumed can also make a significant difference.

Remember, if you want your six pack abs to show, you must rid yourself of that layer of fat on top of them! The Weight Watchers calorie counting system may not be the most effective way to lose weight here.

Eating five to six small meals a day is more important than counting the precise number of calories eaten verses those burned. What the several meals a day diet does is it keeps your metabolism up during the entire day; this in turn, gives up energy and helps to prevent binge eating and over snacking.

Secret #7:

The next element in the three step process is cardiovascular training.  This process plays an important role in answering your question of how to get abs fast. This is one of the hardest areas for people to get conditioned to, but it does not have be so.

Cardiovascular training does not mean hours on the treadmill or running a marathon. It can be done in many other different ways that can be quite enjoyable. It can be walking, jogging, running, biking, cycling, or even taking a salsa dance class.  Read more about Easy Ways to Burn Calories Throughout the Day.

Anything that gets the heart rate up and keeps it up for a certain period of time will work. It just needs to be done consistently. This, added to element one of good nutrition, will get you well on the way to losing that fat above the abs and showing your six pack off to the world.

“How To Get Abs Fast?   Check Out Our Customized Nutrition Plans & Workout Plans!”

Secret #8:

Without getting too detailed about the different muscles types in the abs, in can generally be said that you should train the abdominals in a very similar way in which one trains any other given part of the body.

The idea behind this philosophy is that, as stated before, generally speaking muscles are muscles and should respond in the same fashion to training and exercise.

Let’s make a practical application here. If you wouldn’t do 500 leg squats in a row, why would you do 500 sit ups? Just like other muscles, the key to tone is isolation. Find the correct exercises that work the correct group of muscles, and bingo – abs begin to appear.

Secret #9:

Here are a few exercises that can help you get the six pack abs you have

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always desired.

The first is the most obvious and perhaps the most over-used, crunches. There are many forms of the crunch, but more important than form is purpose. You need to take it slow, flexing on uptake and release, with a pause at the apex followed by exhale. This controlled crunch should keep anyone from unnecessary injury.

Leg lifts are also an import part of abdominal training. Again, the key is control. Leg lifts can be very difficult and can easily lead to torn abdominal muscles if you are not careful. Legs should be lifted one at a time, held, then released, followed by the lifting of both legs in the same manner. For the more advanced, weights can be added to the legs for further resistance.

Another great exercise for the abdominals is called the Jackknife sit up. This begins by lying flat on the ground, then slowing bringing your chest to your knees, meeting at an imaginary line that extends from the pelvis upward. Your hands can be used for balance in the beginning, then can be pulled up as one gets used to the motion.

There are hundreds of more exercise that one can do to train the abdominals, a little imagination and research can train the body in ways never seen before.

The important thing to bear in mind in the quest for gaining and maintaining six pack abs is that it is a simple combination of diet and exercise which can be broken up into three different elements: nutrition, cardiovascular training, and abdominal training.

Secret #10:

Following these simple steps will lead you down the path to getting the abs of your dreams. When you are ready to take things up a notch, be sure to check out even more in-depth six pack ab building techniques

How to Get a Flat Stomach

How to Get a Flat Stomach

Nowadays, there is so much hype about having and maintaining a tight and flat tummy. There are so many ads promising to give desperate people a firm tummy and firm abs. The vital information that they leave out is that fat on the belly is appalling and not a pretty sight to look out. They also do not let people know that belly fat is a detriment to their health.

A lot of research has been done on this issue and it has shown that heart diseases, high blood pressure, type 2 diabetes(blood sugar log), high cholesterol are closely related to belly flab. It’s easy to know your exact abdominal fat. You just need to measure your waist to know where you stand. At good health standing, a woman should have a waist that measures 35 inches while that of a man should be below 40.

Below are tried and tested techniques that can help you in your quest to reduce belly fat. They are:

How To Get A Flat Stomach?  – Two Great Ways

Eat Well and Move Around More

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You do not have to have access to a gym for you to exercise. You can burn many calories just by doing activities that you love and find fulfillment in.  Did you know that you can burn up to 100 calories in an hour just by gardening? You can choose to do that. Other activities that you can undertake include swimming or team sports like football. All these activities are fantastic fat

burners and are also a lot of fun to do. If you like to volunteer, you can do that as a way to burn calories. You can also just take brisk long walks around your area or down a nature trail.

Cardio work-outs keep your metabolism active at all times and it is always on overdrive. Just like all forms of exercise, cardio work outs need one to be persistent.  Here’s a great article on the different cardio machines types.  Whatever activity you choose, do it passionately and stick to it. That said, you have to change up your exercise routine from time to time. The reason behind doing this is to eliminate boredom that comes with doing only one form of exercise.

You can do different types of exercises to make your belly firm. A study conducted by the America Council On Exercise concluded that vertical leg crunches, captain chair leg lifts and supine bicycle exercises are the one’s that work the abs the most. Other exercises that were found to be good were exercise ball crunches and twist crunches. If you do these exercises on a regular basis on a weekly basis you can be sure of carving our a firm waistline.

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If you would want a tutorial to guide you on how to go about this step by step you can find this information by doing some research on the internet.
What you put inside your body can also help you to get a firmer belly. Foods high in sugar contribute a lot to fat building up in your body. On the other hand, foods high in fiber and proteins have the effect of making the body slimmer. With this reason, you need to watch your diet. Lean proteins, foods that have unsaturated fats and complex carbs should be part your diet plan.

Relax and Breathe

How to Get a Flat Stomach?  Lose weight just by relaxing.   Sounds too good to be true, right? You can actually lose belly fat by doing relaxing exercises such as yoga. Stress levels contribute to weight gain and yoga helps one to deal with stress levels. If you reduce your stress levels you are ultimately helping your belly fat to go down. You also drastically reduce the chances of getting other weight related diseases.

Apart from helping you lower your stress levels, yoga also tones down the tummy muscles. You can follow a yoga routine on DVD. Learn postures that show you different poses and learn how to work you abdominal muscles that way and perform them on a regular basis. Tutorials on the same can also be found over the internet. You can also make your own routine so that it can suit your lifestyle and convenience.

 From this piece you can tell that it is not a nightmare to get a firm and trim belly. If you work hard, you will definitely enjoy the results.