Tag: High Intensity

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Weight Loss Exercise

High Intensity Cardio Exercise



Should you do High Intensity Cardio Exercise or is walking good enough? Everyone has wondered at some point in time which cardio exercise is better. To put it in simple terms, both low and high intensity exercises will help you to burn off body fat. The question here is which is the most effective to burn off more body fat.

When scientists first discovered that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy. During low intensity exercises, your body will burn a lot of fat.

What Burns More – Low Intensity or High Intensity Cardio Exercise

If your wondering whether or not it works, the answer is no because there are so many obese people still around. Even though they are working out with low intensity routines, it still makes you wonder how it can be.

High Intensity Cardio Exercise

High Intensity Cardio Exercise

The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming. During a high intensity exercise such as running, the body will burn a lot more calories. Even if some of the calories burnt are from glycogen, there are still many fat calories burned as well.

To put the icing on the cake, when your store of glycogen gets low, the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won’t be converted to body fat when they are left unused for energy.

High intensity cardio exercise will juice up your metabolism even after you have completed your workout. What this means, is that your body will continue to burn body fat hours after you have left the gym. This effect is nearly non existent in low intensity cardio or aerobic workout.

Accumulatively, your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity. You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so, then break into some jogging for another 5 minutes or so. Then, walk briskly again until you have caught your breath and then sprint for a minute before you walk again. From this point, simply alternate your running and walking for the next 15 minutes until you are finished.

One of the best things about cardio is the more you do it, the more energy you’ll have. Cardio will help you to burn calories, although its more useful for keeping your energy levels high.

If you’ve never tried cardio before, you should give it a shot. If you like to exercise, you’ll find cardio the best way to boost your energy and keep in top shape. If you are just starting out, you’ll want to go slow and keep your cardio exercise in track – as it is very easy to over exert yourself.


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Weight Loss Exercise

Weight Training Supplements That Really Work




When you are into weight training and bodybuilding, you may feel the need to take weight training supplements to make your workouts more effective and develop big muscles faster. While there are many supplements that can enhance your performance and improve muscle bulk and strength, there are countless others that may be ineffective, unsafe, or even illegal. Choosing weight training supplements that work will give you the powerful physique you have always wanted in a safe and healthy manner.

If you want strong, lean muscles it may not be enough to do strength training exercises regularly. You must also consume the nutrients required to provide energy and help develop your muscles. Weight training supplements are essential for significant muscle growth or when you are undergoing intensive training. The dietary supplements listed below are proven to be effective and safe for anyone who is into sports, weight training, or bodybuilding.

Protein Powder

Protein is the building block of muscle, and your body needs plenty of protein and amino acids to increase muscle mass. During your workouts, the muscle fibers are torn and broken. To repair your muscles, your body must have a good supply of protein.

Body builders and fitness enthusiasts require at least 1 gram of protein per pound of body weight every day. It is often difficult to get the amount of protein you need from food alone. Protein powder is a convenient and inexpensive way to add high-quality protein in your diet.

Creatine

A creatine supplement is best taken within one hour after your weight training workout. Your body produces creatine but only in small amounts. Creatine helps provide energy for explosive movements like heavy lifts. This weight training supplement improves performance in high-intensity exercise. It also enhances protein synthesis, reduces protein breakdown, and speeds up recovery rates so you spend less time resting between your workouts.

Creatine monohydrate powder is said to be the best creatine supplement. Take the creatine supplement according to the package instructions and do not exceed the recommended dosage.

Multi-Vitamins

The body needs vitamins and minerals for optimal health. If you lack an essential vitamin or mineral, your body may not be able to build lean muscle mass efficiently. Intense weight training can rapidly deplete nutrients in your body. It is therefore essential to take multi-vitamin supplements to avoid the risk of weakened bones, heart disease, nerve damage, and other vitamin-deficiency disorders. Choose a multi-vitamin that contains whole foods and natural ingredients.

Essential Fatty Acids (EFA’s)

Essential fatty acids are good fats that are necessary for a healthy immune system, brain function, smooth skin, and digestive support. EFA’s also offer anti-aging benefits and help keep the circulatory system healthy. Essential fatty acids are long-chain polyunsaturated fatty acids made up of linolenic, linoleic, and oleic acids. Fish oil capsules are some of the best EFA supplements.

Final Words on Weight Training Supplements

There are many weight training supplements being advertised out there. Before you take any of them, make sure they have been independently tested for value, safety, and effectiveness. Athletes, in particular, should not take supplements that could fail them in drug testing.

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Weight Loss Exercise

Guide to a Great Weight Workout



There is always a lot of confusion over how to do a proper weight workout so I will try to explain what I think is important. There are five parts to your workout; the warm-up, stretching, weight workout, cool down, and post workout meal.

Warmup and Stretching

First when you walk into the gym or basement it is always important to warm up and then stretch. If you think about how you are doing a workout and what kind of stress you are putting on your muscles then you have to be aware of how if they are not warm they can stretch or rip¦this is not a good thing.

To do a proper warm up you should probably use all of your muscle groups. Do not warm-up by doing hard cardio for a half hour as this will tire you out for your weight workout. For a warm-up the best machine I have found is an elliptical trainer. An elliptical trainer will allow you to use all of your muscles, is low impact and forces you to focus a little on your balance so you can get focused on what the workout will bring. Only do your muscle warm-up for about 5 to 10 minutes and not at a high intensity but rather medium intensity so you only break a little sweat and get your muscles warm.

Next get water and do some stretching. I am in favor of stretching all of my muscles before a workout not just the muscles that I will be training that day. Find some good stretches and spend another 5 to 10 minutes stretching and focusing on your breathing, you want to be sure to have good oxygen in your system during your weight workout so that you always feel that you energy is up.

Doing your sets

Next get a drink again and the start your weight workout. I will not delve into the sets and reps as that can be covered better by itself. During your workout though make sure that you are waiting one to two minutes between sets and taking in water whenever necessary. Your weight lifting portion of your workout should take about 40-60 minutes. To short a workout and you will not have time to really hit your muscles hard enough but at the other extreme if you workout too long you will have to little energy at the end of your workout and you also risk not being able to recover between workouts.

After you finish your weight workout it is a good idea to stretch again as stretching will allow the muscles to stop cramping, increase blood flow throughout the muscle and relax you before you get back into the car. In the past I found that if I did not stretch after my workout then my arms would be shaking when I got behind the wheel of the car to go home (not much better when I got on a bike instead).

Rest and recovery happen later

It is important to remember that you do not make your gains in the gym; you make strength and mass gains while your body recovers with proper rest and exercise. One of the critical things that you can do diet wise after your workout is to take in lots of carbohydrates to replenish the energy lost during the workout. Some people take Creatine or a Gatorade/sugar drink which can be expensive but if you are trying to replenish your carbs the best thing to take is some sugar in water. Kool aid would be good if you could drink enough but a potato or rice are not good as they will take to long for your body to be able to use the sugar.

About an hour after your workout you can take in some protein, some people try to get in the protein even earlier with some people trying to get in a double sized meal within an hour of the end of the workout. I on the other hand usually can not stomach a large heavy meal that quickly after a workout and am not rich enough to take in a $5 energy drink after every workout.

Follow these simple workouts and you will get better results, have better workouts, recover better, and have a better, healthier time in the gym.