Learn The Insider Secrets on How To Build The ‘Optimal’ Rapid Fat Loss workout
by Jason Zaretzky
In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.
So, what’s the problem with this format?
To be completely blunt, straight sets are an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press, or better yet a chest press machine (boy do I hate exercise machines - more on that later). They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area (or machine area) to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at a minimum of an hour to perform no more than four measly exercises! No wonder body builders spend hours in the gym.
A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. In addition we can now factor in some important corrective exercises like stretching tight muscles, working on mobility, or even doing some cardio based exercises too.
Here’s a quick example of what I’m talking about
Exercise#1- Squats
Exercise#2- Push up
Exercise#3- Step up
Exercise#4- Inverted row
Exercise#5- Lo - Ab heel taps
Perform this circuit up to five times or as many sets as you can handle in a 30 minute total body fat burning workout.
Basically, instead of getting just three sets on the bench in 15 minutes, you could have gotten in three, four (maybe more) sets of five different exercises. Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery before you return to any given exercise (just as you did with the straight set format described earlier).
To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:
Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core
There you have. A more time efficient and more fat loss generating workout. Try it out you will love it.
JZ
Jason Zaretzky is a nationally renowned fitness boot camp instructor and real world fat loss expert. For a FREE 1-week trial to his Rockland County boot camp to experience the best personal training in the Rockland County area please visit http://www.rocklandcountybootcamps.com .
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How To Boost Metabolism In One Week
by Adrianna Machowski
There are too many things to do with your body for you to have any excuses for being overweight. You could exercise to speed up your metabolism, or you could pick up some extra muscle so that you can burn calories better. No one really should have to deal with weight problems anymore… if they can just work hard on boosting their metabolism.
Somebody understood how the human system works when they created the ‘Flash’ superhero character. He moves so fast and then gets very hungry thereafter because his metabolism has consumed all the food he has eaten. When you need to burn up food in your system, you simply need a faster metabolism. And did I mention that it will make you healthier and younger looking?
The slower your metabolism is, the more likely you are to get fat, and the more chances you have of getting ill. On the contrary, a faster metabolism makes you a lot less susceptible to diseases; also, it will help you cut down on the fat. I’m sure you’d like it like that. But do you have the discipline and will-power necessary to see it through?
Much of what people think is responsible for a faster metabolism in human beings is wrong. Isn’t that what’s applicable in lots of areas of life as well? Lots of what we know about certain things really isn’t accurate. You see, with boosting metabolism, the real truth is that you are the one person that can do something about your metabolism. If you ask me to name just one thing that can help you boost your metabolism, I would say what you need is - more workouts. Tell me how you can get too fat with that!
When working to boost your metabolism, it’s important to take it easy. This is because it’s possible for you to fall ill simply because your metabolism is too fast. This is probably not what you asked for when you started out to speed up your metabolism, but now you are burning up substance that you need in your system. Rather than speed up, you might want to slow down a bit this time.
Too many people have too little understanding of the term ‘metabolism’. Because it is a word used often with athletes, they assume it must be some kind of drug or pill that athletes use. But no, it’s not some kind of drug or pill for athletes. Metabolism involves our body systems, and usually, the faster it is, the healthier we are - usually.
Most cardiovascular problems that people have to deal with are directly or indirectly related to the speed of their metabolism. When the metabolism in your body is too slow, stuff that ought to be pushed out gets to stay in; and then you get ill. If you are able to speed up your metabolism, these stuffs are gotten rid of.
Boosting human metabolism is easy. In fact, it’s one of the easiest things to do that can help you live long and healthy. You could do it either by increasing your daily exercise or overall activity. This way, you get to consume a lot of the calories that could have stayed in your system and caused you illness.
I must admit, it is not easy striking a balance between muscle and fat. However, if you have any concern for the metabolism in your body, you will make the effort. In simple terms, your metabolism is slower with fat and faster with muscle. So you could be male or female, but you could always use some muscle.
When your metabolism gets too slow, your body begins to store up things that should be let go. Calories that should be burnt up are stored beneath your skin layer as fat. And bang… one day you wake up and you are obese. Speed up your metabolism and side step all that.
Do you do resistance training? If yes, you will find that the real benefit of resistance training is in the fact that it boosts your metabolism. Added to this is the muscle that it adds on to your body. I wouldn’t want to lose any of that for anything. I’m sure the same thing applies to you.
Only when you are ready can you really do it. Yes, you can speed up your body chemistry by two simple processes. Number one, eat well. Also, eat those kinds of foods that don’t take too long to digest. Number two, exercise even better. Cardio stuff and resistance training. The result is accelerated metabolism to levels that make you proud of yourself.
The trick to better health is faster metabolism, in case you do not know this already. And the key to a faster metabolism is actually threefold. Good food, muscle mass, and reasonable exercise. Keep it up like this and you would have increased your chances of living a very long and healthy life.
Food used as stimulants can result in your body producing hormones that cut through the fat on you like a hot knife through butter. It does this by providing a buffer for your metabolism that helps you to consume calories real quick and efficient. For you, your reward is a healthier life and less weight worries. So, you should endeavor to always eat such kinds of food.
The reactions of your metabolism must always be finely regulated to maintain a constant set of conditions within the cells in your body. These conditions are referred to as homeostasis. You cannot afford to have these messed up, which is why you need to define the food you eat and the exercise you must do on a daily basis. Oh, and put on some muscle too; you do need it.
You can harvest energy through cellular respiration in your body, and you can do it very quickly if you are interested. What it takes is that you begin to eat more wisely so that you don’t consume too much calories. When you consume too much calories, it’s going to be difficult to burn them. Added to this, you will need to start to do some basic exercise.
Author bio
Adrianna Machowski is a former model with experience of catwalk and catalogue modeling. For the past four years she’s been contributing to websites such as Atlanta Model Agency, High Class Referral Agency.
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Discount Dental Plan in Rocky Point N.Y
by Craig Leshinger
Discount Dental Plan in Rocky Point N.Y
Everyone is feeling the effects of the global credit crunch I said to myself what can I do to help people in my neighbor hood. I decided to start my own plan to help people with the high cost of dentistry. So the discounted dental plan(DDP) was born. For a small monthly fee people can save large amounts of money on their dental bills. I will describe how the plan works and all its benefits for those who join. First let me say the level of dentistry you and you family will be receiving will be unmatched by any other dental office. Our office offer high tech dentistry. We use computers ,lasers, digital x-rays, non-mercury fillings and so much more.
Most new patients wonder out loud why other dentists aren’t practicing high tech dentistry . It is obvious to them they have been receiving inferior dental procedures and paying much higher prices. The cost of the plan is only 25 dollars a month, that is right ,only 25 dollars. If you only clean your teeth 2x a year you will be saving over 300 dollars a year. The reason your x-rays, exams and teeth polishing are free. If you need any other dental work the savings will add up to hundreds to thousands of dollars. An quick example of this : you need to get a crown done average cost .around 1050 with DDP 399.00 That is over 650 dollar savings. The savings just doesn’t end with the price, because our office practices high tech dentistry your crown is made in the office while you wait with our state of the art crown milling machine. The whole procedure takes less than on hour no second visit, no temporary that falls out while you wait for a lab to make your new crown, no gluey and gag causing impression and you need only injection instead of two.
So the savings are your time, comfort, anxiety and most importantly your money. DDP is better than tradition dental insurance for many reasons. With DDP there is no yearly maximum do as much work as you like unlike traditional dental insurance that have 1000-1500 dollar limits. DDP doesn’t require a person to wait for approval of their benefits or what the plan allows, traditional dental insurance does. DDP covers porcelain veneers, invisalign, laser gum surgery , implants and many other procedures that tradition dental insurance doesn’t cover. DDP cost much less than dental insurance and will save you large amounts of money unlike tradition dental insurance. DDP is the dental cover of the future but is here today for you.
DDP will give you access to high tech dentistry. Most people are unfamiliar with high tech dentistry and the benefits it provides them. High tech dentistry removes many of the unpleasant aspects of dentistry. For starters many people hate taking dental x-rays, they gag the x-ray film cuts their mouth and they don’t like the tradition associated with them. At high tech dentistry we use a advanced x-ray machine that has no films, 95% less tradition and nothing to gag them. A person simply rest their front teeth on a small plastic stick and in 15 seconds while standing a full mouth x-ray is taken. People love its simplicity and comfort.
Many people need crowns because their teeth break or decay to a point where they can’t be fixed by a regular filling. This procedure commonly takes 2 or 3 visits, takes many weeks, and involves procedures that gag people. With high tech dentistry we try not to do a crown but an onlay which saves tooth structure and reduces the probability of a root canal in the future. If a onlay or a crown is needed we do it in one visit, in less than an hour, and no impressions that gag you. Your new tooth is computer generated right in front of you and milled in a matter of 5-8 minutes. You can watch your new tooth be made or read a magazine. Your new tooth is all porcelain, no metal, which means no grey line around your gumline, ever. There is no beating a computer generated tooth, the fit is always perfect and looks and feels great.
Many people are deathly afraid of getting injections. High tech dentistry uses laser to fill you cavities eliminating the need for injections. Lasers also can be used to treat gum disease. Laser gum surgery means no scaples and stitches and annoying gum packing after surgery. The post operative pain is so much less than tradition gum surgery. Lasers are also used to find your cavities. No longer are cavities found with the dental pick which hurts and finds cavities when they are getting large. A laser can find a cavity when it is small and be fixed by a laser without an injection.
High tech dentistry offer mini implants that can stabilize your denture in less tha one hour. These implants are placed without any scaples or stitches . There is no bleeding and can be used the same moment they are placed. Even missing teeth can be replaced with the same type of implant. In less than one hour your missing tooth can be replaced with minimal discomfort and maximum results.
Our dental office is set up for maximum comfort. Cookies are baked fresh all day long. No more dental office smell and something good to eat when you get home, if you can wait that long. Green mountain coffee and teas are served in the waiting room for our guests. Television and a large array of magazines are also available. Blankets are available while you are getting your work done. The staff is polite and friendly and will always greet you when you arrive. They will help you with all your questions. High tech dentistry will change your dental experience to a very positive experience.
Dr. Craig L. Leshinger has been in practice in Rocky Point for 18 years and was one of the first to introduce computer generated, all-porcelain teeth in Long Island. Visit Discount Dental Savings Plan and High Tech Dentistry at Rocky Point NY for more info.
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How to Eat to Shed the Fat this Holiday Season
by Holly Rigsby
Dreading holiday weight gain?
While we all have the best of intentions to take the necessary steps to look and feel our absolute best so we can truly shine this holiday season, many fall into some unknowing traps that actually hinder our weight loss goals.
The most common and devastating trap - your diet!
I’ll get right to the point - What is your diet strategy?
“Eat less, weigh less, right?”
Yes and no.
When it comes to successful fat loss results, a caloric deficit must be created ~ you’ll want to be eating slightly less calories than the calories you burn through your daily activity, your workouts and your metabolic rate.
I am not one to focus on or preach numbers, but when you are just getting started it is important to take an inventory of what is actually going into your body.
Easiest and fastest solution? Keep a food journal for at least 5 days making an effort to include at least one weekend day. Nothing fancy, just a running list of what you eat and drink and an estimate of how much.
A common response to seeing what everything we do eat is to cut back….most often it is cutting back too much.
Let’s get into what happens when you do NOT eat enough. Reducing your calories by too much will actually backfire on your attempts to lose weight and feel your best this holiday season.
Ten Step Process of Following a Low Calorie “Diet”
1. You decide you want to lose weight, so you lower your calories.
2. Your body weight falls.
3. Your body tries to regain the original weight by becoming VERY energy efficient as it begins to SLOW metabolic processes.
4. Your body senses a loss of body weight and perceives the current low calorie diet as Starvation.
5. Sensing Starvation from low calories, your body begins to …. - slow your metabolic rate…again - hold on to fat stores for survival - learn how to function on fewer calories
6. Your Body now begins to look for alternative sources of fuel for energy
7. Your body adapts to your energy needs by burning lean muscle for fuel….any loss of lean muscle will slow your metabolism even more.
8. You now become Tired, Lethargic, and find it extremely difficult to stay motivated.
9. To make matters worse, you now begin to Crave foods high in sugar and fat - - - your body is tricking you into increasing your calorie intake.
10. You spend a great deal of time teaching your body how to survive on low calories so that any increase in calories will be stored as fat.
Result => It is nearly impossible to keep this lifestyle up for a long period of time.
Who can stand the fatigue, the lack of energy, the mood swings? Who has the willpower to fight the hunger and extreme cravings day after day?
We are only human and will soon revert back to our old eating and lifestyle habits - but with the added feeling of “I’m a failure”.
Once you begin to increase your calories, you quickly regain what you have lost and are likely to gain an extra 5 to 10 lbs. on top of that.
In order to achieve your fat loss goals, you must eat, you must eat often, and you must eat supportive foods.
Food is not your enemy.
Food is the facilitator of a healthy metabolism. By eating the right types of foods - unprocessed, whole foods - -at the right times — every 3 to 4 hours- - you have the power to completely reshape your body.
Once you have these key eating strategies in place- food becomes your fat loss friend.
Discover the complete nutrition and exercise plan designed for busy moms who are in search of simple solutions to fat loss.
You have a few weeks to get your body back….you can do this!
Holly Rigsby, CPT, MAT America?s #1 Fat Loss Expert for Busy Moms and the author of the internationally popular e-book ? Fit Yummy Mummy- Burn Your Baby Fat and Get Your Body Back http://www.FitYummyMummy.com . You can get your FREE copy of Holly?s ?Get Your Body Back Pack? when you visit the Fit Yummy Mummy Blog at http://www.getfitandyummy.com and begin to Flatten your Tummy and Transform your body in a little as 90 minutes a week!
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The Effects of Music on Stress and Anxiety
by Micheline Moreaux
People often experience anxiety in anticipation of events that will be unfamiliar, uncomfortable, or have undesirable results. Even minor occurrences can produce reactions in anxiety prone people. Music is an easily administered, nonthreatening, noninvasive, and inexpensive tool to calm anxiety. The effect on people listening to music prior to and during surgery has been the subject of several studies. Some indicate that music is effective in reducing anxiety before and during surgerical procedures.
Music is thought to have many effects on an individual. Researchers believe that music may relieve stress by diverting attention away from or masking annoying noise. Doctors report that music can help achieve a deep state of relaxation, relieve insomnia, enable patients to recall suppressed memories, lower blood pressure, and normalize cardiac arrhythmia. One author claims that music enables the body to synchronize its rhythms with the rhythms of vibrating bodies around it. For example, if an anxious person with a racing heartbeat listens to slow music, his or her heart rate will slow down and synchronize with the music’s rhythm.
Other researchers looked at the actual experience of listening to music during postoperative recovery and evaluated findings from a phenomenological (the system of stressing the description of phenomena) perspective. Three themes emerged from the data, including:
1. Comfort from a discomforting condition.
2. Familiarity in a strange environment.
3. Distraction from fear, pain, and anxiety.
In addition, another group of researchers found that music in combination with relaxation techniques aids in reducing pain during excercise and at rest. Music’s calming effects have been demonstrated by another group of researchers. They recruited 96 patients undergoing heart surgery and randomly assigned them to one of three groups.
1. Music therapy
2. Music-videotape therapy
3. Scheduled rest
Participants in the groups received their assigned 30-minute intervention at two times on postoperative days two and three. The results showed significant improvement in mood among participants in the music intervention group; however, no significant differences were reported for anxiety ratings. There were significant effects over time on heart rate and systolic and diastolic blood pressure, which indicates a generalized relaxation response.
Yet another group of researchers carefully designed a study on the effects of music on 121 patients undergoing cataract surgery as outpatients. They were also allocated randomly into three groups.
1. Patients in the first group heard relaxing suggestions
2. Patients in the second group heard white noise and OR noise
3. Patients in the third group heard relaxing music
Patients in the group listening to relaxing music were found to be more satisfied than patients in the group listening to relaxing suggestions. Patients in the group who heard the white noise and OR noise were found to be the least satisfied, but there was no attendant reduction in levels of anxiety among members of the three groups.
Music has been acknowledged as an emotional science as it sets up a certain vibration resulting in a physical reaction. For every person there is a specific vibration that affect him. Each and every person feels engrossed and lost In music as per his feelings, emotions, thoughts or moods and finds an opportunity to express oneself. This outlet of oneself is a kind of purification and can greatly assist in lowering anxiety levels.
I’m Micheline Moreaux, my articles and recommended products can be found at: http://www.best-biz-ops.com.For more information about anxiety, panic and depression visit us at: http://www.best-biz-ops.com/blog/anxiety-relief/
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