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Ken Asselin is webmaster for the Buds Best Buys series of Shopping, Information Guides, and Travel websites. Health | Fitness
January 18, 2008
‘I do aerobics 3 times a week and I just don’t seem to lose weight’ Does this sound familiar?
Losing weight is based on a very simple principle……. energy balance.
If you burn up more energy than you take in you will be in a negative energy balance and your body will burn fat to make up the deficit. The result being……..you will lose weight.
It all sounds too easy doesn’t it but there are other factors at play.
It’s common for people who decide they need to lose weight to think that more exercise is the answer ….. walking, running or other cardio type exercises.
This does work in a few cases but research has shown that this type of exercise alone is not enough to lose weight.
A study completed at Appalachian State University shows that aerobic exercise has little effect on body composition over a 12-week period.
The research team assigned a group of 91 over weight women to one of four groups. Group 1 followed a restricted calorie diet (1,200 - 1,300 calories per day) Group 2 performed aerobic exercise for 45 minutes five days per week Group 3 combined exercise and diet Group 4 acted as controls.
The exercise-only group (Group 2) lost just three pounds. This is despite the fact they were exercising for almost four hours each week. Not surprisingly, the women combining diet and exercise (Group 3) got the best results, losing 16 pounds (7 kilos) of fat. However, this was only one pound more than the group on the calorie restricted diet (Group 1). These disappointing results led the researchers to conclude that aerobic exercise has only a ‘minor, nonsignificant effect’ on fat loss. So why is that?
Lets look at the facts on aerobic exercise.
It is true that you will burn some calories with this type of exercise, but only a small amount. For example if you jog for 30 minutes you will only burn up around 200-300 calories which is the equivalent of one large apple and a banana. A hamburger would be around 500-600 calories and that’s without the fries so you would need to exercise for a lot longer..
It’s not that aerobic exercise is no good for you, on the contrary, there are many scientific studies that have shown that aerobic exercise helps to reduce the risk of heart disease, the onset of diabetes and helps prevent many other health problems….but aerobics alone is not very effective for weight loss. Reason being the relatively small amount of calories you burn up for the time you spend exercising. There is also a potential for loss of muscle mass with heavy aerobic exercise especially when coupled with a calorie reducing diet.
If you are participating in a heavy aerobic program your body will need to burn more carbohydrates than fat and unless you are consuming extra carbohydrates your body will manufacture them from protein. It obtains this protein from your muscles, this process is called catabolism and results in the loss of muscle mass. Add to this the fact that you are also reducing your intake of carbohydrates and protein and you have a recipe for failure.
How does this affect long term weight loss?
It will seem that you are losing weight judging from your bathroom scales but this actually is sabotaging your long term permanent weight loss. When you lose muscle, you lose the ability to burn calories. With less muscle we burn less calories resulting in a lower metabolism.. Metabolism is the process of turning stored calories into energy. The higher the percentage of muscle to fat in your body, the faster your metabolism.
If you are a so called ?yoyo’ dieter your fat to muscle ratio is high. Therefore you have a low metabolism and gain weight very easily. You need to maintain or increase your lean muscle tissue which helps in increasing your metabolism.
So what’s the answer to Permanent Weight Loss?
The answer to a permanent weight loss solution is a combination or all three elements.
1. Light aerobic exercise for health and some calorie burning.
2. Eat a balanced diet with some reduction in calories and increase in your protein intake.
3. Weight training, resistance or strength training.
Resistance or Weight Training
The most important of these three is weight training. You need to increase your lean muscle mass to help speed up your metabolism and if you are already reducing your calorie intake you will burn fat even quicker and get better and more permanent results. I do suggest using some form of Nutritional Supplementation to ensure that you are getting everything your body needs to remain healthy whilst losing weight.
(c) Copyright Sue Montague
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Sue Montague has worked with clients in the weight loss industry for almost 20 years. It’s through her own struggle to lose weight through exercise and dieting that she found a safe and effective way to lose weight and keep it off. Sue is now the director of her own health and weight loss company and has helped thousands of people worldwide to lose weight and improve their health. http://www.diet4u.com.au
January 14, 2008
Is your weight behaving these days? Is the bathroom scale haunting you every time you step on it? You know what; I’ll bet it’s telling you a big fat lie. Scales have a tendency to do that, right? Okay, this is highly improbable. But don’t you ever feel that way? Our weight tends to shoot up and down, but it never seems to reach that agreeable number we’re looking for. One day you think you shedded four pounds, but the very next day it’s right back to the start. Now, you could swear at the scale, and throw it out of the bathroom window. Or you could just embrace a good exercise regime. The latter may be a more healthy option. What you need is a new and improved diet plan and good aerobic exercises.
How often do you exercise? This is a vital question that everyone should be posing to themselves. Fitness is a key factor in health and wellness. You want to live well, right? Of course, nobody wants to spend time appreciating life’s beauty from a hospital’s window. Therefore good habits must be practised and adhered to, starting from a tender age if possible. While people often say ?Better late than never?, when it comes to good health habits, it’s always advisable to start earlier, rather than later. In recent years my wife and I decided to improve our diet. By all standards, we are slim folks, but that is not the only criterion to look at. A slim figure doesn’t automatically guarantee that you’re healthy. Poor eating habits can have powerful effects on your body and mind. Plus we want our children to adopt healthy eating routines as well. On top of a proper diet, we all began doing more exercises. This is something all human beings should seriously consider. Just like a machine, your body can really depreciate if you fail to ever use it. Sitting in a chair in a cubicle the entire day and watching television in potato-couch style the entire evening do not help much.
What we all need are some aerobic exercises; by that I mean decent ones which make you really sweat and your breathing faster. You need to get the heart pumping and muscles working. You not only burn calories, but also make the body stronger and increase your stamina. With regular aerobic exercises, you also increase your energy levels. This is ideal if you are a busy-body like me. I think it’s safe to say that we could all benefit from being able to generate some more energy and last for longer. The sad truth is that so many individuals are blind to this simple fact: energy depends on diet and exercise. These are crucial factors, folks.
Are you in search of some great aerobic exercises and cannot afford a private consultation with that well-paid personal trainer? Well, if this is the case, maybe you want to try the World-Wide-Web. On the Internet there are abundant diet plans, workout regimes, and aerobic exercises ready at your service. It’s as good as having multiple personal trainers and as easy as punching a few keywords in a quick Google search. What cha waiting for? Time to put on those athletic shoes and move your muscles!
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Mike F. Prince provides readers with up-to-date commentaries, articles and reviews for Sports, Recreation and other related sporting activities.
November 11, 2007
Oxygen is most essential to the body. It is an element without which life on Earth would not be possible. Every person requires a certain amount of oxygen in order to breathe and to help the functions of the body work properly, by feeding adequate amounts of oxygen to the main chemical processes that take place inside. Oxy-Gen has gathered in its composition the proper amount of processed oxygen and offers the possibility of more supplementation for persons who are active or which have poor oxygen intake.
Aloe Vera is used in Oxy-Gen Lemon Lime?s composition as a stabilized carrier of the other nutrients in the product. Aloe Vera is a plant which is well known for its benefits to health, this being one of the reasons for which it is used among many supplements? ingredients. Internally it is used to help strengthen joints and tissues and to support the body in its fight against various infections.
This Oxy-Gen Liquid product contains extracts of one of the most appreciated plants all over the world. The benefits of Ginko Biloba cover a wide range of utilities, the most known effects being recognized in mental health, by improving memory and ease connections between neurons in the brain.
The Siberian Ginseng contained in Oxy-Gen Lemon Lime it is used for general body health and strength against various diseases. It improves the immune system and it is said to help people who have diabetes. In China is appreciated for its effect upon slowing down the aging process.
Bee Pollen is highly appreciated by nutritionists as it appears to contain the entire range of essential nutrients necessary for a healthy life. It contains all B vitamins and additional other vitamins like A, D, E, and K. The mixture of carbohydrates, mineral and vitamins in bee pollen make out of this ingredient one of the most preferred nutrients in supplement industry.
Magnesium plays an essential role in enzymatic reactions. It is a trace mineral which contributes to cell reproduction and reconstruction and which supports a healthy heart by controlling blood pressure and regulating blood sugar level in blood vessels. Magnesium has good effects upon the immune system and in protein synthesis.
Oxy-Gen Lemon Lime also contains Potassium, which is required in proper amounts by the body for the support it brings in transferring electrical messages from the brain to other body parts, thus keeping coordination stable.
Other ingredients which appear in the composition of Oxy-Gen Lemon Lime are crystalline fructose, magnesium peroxide, grape skin, citric acid, zinc gluconate and multiple colloidal minerals.
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Peter Salazar’s source for quality supplements is www.utopiasilver.com.
To go directly to this product go here: utopiasilver.com/products/supplements/oxy.htm
All products have a MONEY BACK GUARANTEE!
October 31, 2007
One of the most essential questions to ask when doing your cardio is am I training too intensely or not intensely enough? To help guide you in this regard the Target Heart Rate Zone (THRZ) can play an important role.
The first step in determining your THRZ is to calculate your maximum heart rate (max HR). You can do this two ways. The simplest is to subtract your age from 220. For example if you were 30 years old, your predicted max HR would be 190 beats per minute. The other method, while much more accurate, is also much more complicated and involves having a medical or fitness professional administer what?s called a max HR test for you. Unless you are an Olympic athlete and trying to shave 1/100th of a second off your 100meter sprint, use the first method
Once you have determined your max HR, you need to decide what zone you want to train at. As you can see, from below, there are actually five different training zones separated by 10% increments. Each one has varying degrees of difficulty and benefits.
Healthy Heart Zone
The first zone is called the Healthy Heart Zone. In this zone you try to keep your heart at 50 to 60 percent of your max heart rate. This is the easiest and most comfortable zone within which to train and is the one that is best for people who are just starting an exercise program. Although this zone has been criticized in the past for not burning many total calories, and for a having too low an intensity level, it will decrease body fat, blood pressure and total cholesterol levels. In the Healthy Heart Zone, about 10% of carbohydrates are used as energy, 5% of protein is burned and the remaining 85% comes from fat.
Fitness Zone
The next zone up in intensity level is what?s called the Fitness Zone. In this case you try to maintain your heart rate at 60 to 70 percent of your max HR. Once again, 10% of the calories come from carbohydrates, 5% from protein, and 85 percent from fat. The benefits of this zone are slightly better than the Healthy Heart Zone as you are now burning more calories and providing a little more cardiovascular stimulation.
Aerobic Zone
Your ultimate goal and probably the best all-around Target Heart Rate Zone for maximizing fat loss and cardiovascular stimulation is the Aerobic Zone. In this zone you will increase the number and size of blood vessels, increase respiratory rate, and increase stroke volume (amount of blood pumped per heart beat). Your resting heart rate will also decrease. So what does all this mean? It means that your cardiovascular and respiratory systems will improve and you will greatly increase the health (size and strength) of your heart. In this zone, 50% of calories burned are from carbohydrates, 50% from fat and less than 1% is from protein. Finally, because there is an increase in intensity, there is an increase in the overall number of calories burned.
Anaerobic Zone
Although most of your training should be in the Aerobic Zone, occasionally you might want to up the intensity to the Anaerobic zone. In this zone you are maintaining your heart rate at 80 to 90% of your max heart rate. The benefits include; improved VO2 maximum (the highest amount of oxygen consumed during exercise), improved cardiovascular stimulation, and higher lactate tolerance. Since the intensity is high, more calories will be burned than within the other three zones but the ratios will be much different with 85% of the calories coming from carbohydrates, 15% from fat, and less than 1% from protein.
Red-line Zone
The most intense Target Heart Rate zone is called the Redline Zone and for good reason; this zone is so intense that very few people can stay in it for more than a few minutes, not alone the minimum 20 minutes or so that is needed for cardio stimulation. In this zone you will be trying to keep your heart rate at 90 to 100 percent of your max heart rate. If you could stay in it, this zone would burn the most overall calories, but few can. It?s not a very good fat burner though as over 90 percent of the calories burned here are from carbohydrates; the remaining 10-percent coming from fat and protein. Training in this zone is really only beneficial to those engaged in high-intensity athletics.
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Bob Howard expert on bodybuilding and steroids. Are you looking for more of his cardio articles? http://www.loseweight.md
Article ? Bob Howard 5/5/2006
September 2, 2007
What do you do for keeping fit? Do you proceed along to the community gym or health club for a bout with the weights or treadmill? Possibly you take one of those hardcore Pilate lessons, or aerobic routines with the step stool. Although these are all excellent ways to get in shape, there are other, more fashionable options at hand. Have you ever heard of this type of exercise? This is a considerably effective exercise regime in the sense that it teaches you self-defense basics alongside a excellent cardio workout. You can without doubt get your arms, legs, butt, abs, and all-over body in excellent shape with this program. Isn’t it time you took a good look at this form of exercise? You’ve got nothing to lose but those added pounds.
I remember formerly in the 90s when Billy Blanks tae bo became the craze for a privileged cluster of celebrities and affluent individuals. You could notice on Entertainment Tonight the exclusive assemble of Baywatch stars practicing Tae Bo. My initial thought of this was, huh? Then as I watched to see what Billy Blanks was developing, and the routine went global, I thought it was somewhat ingenious to say the least. You see, I by now knew who this guy was was. Any martial arts nerd would recognize from all his entertaining, but cheesy martial arts flicks from the early 90s. I knew he used to be a heavy weight kickboxing champion in the past.
He actually had some astonishing in-flight kicking techniques. Consequently when he blew up in the lime light with Tae Bo, I was a bit flabbergasted. Nonetheless, I do look at this exercise routine as a exceptional one. With this form of exercise not only is he offering a enjoyable and effectual way to get in shape, but he’s additionally offering a form of self-defense. From the look of his course, it appears similar to a mix of Tae Kwon Do and Muay Thai kickboxing techniques are blended in the exercise routines. This is not simply clever but just the thing for the era we live in.
If you are interested in doing this, then look no further than your home pc. It’s straightforward to get your hands on Billy Blanks tae bo tapes online these days. Whilst I don’t know if you’ll get a exclusive lesson from the master himself, you can without doubt take advantage of his products, and do so in the coziness of your own home. This truthfully is a fantastic way to get in shape. Be taught how to kick and punch, at the same time as you tone up your legs and abs. With Billy Blanks tae bo it’s all there.
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Mitch Hampson is a successful Webmaster and publisher of Quick Weight Loss Diet so if you would like more information on this subject please checkout his website at http://www.bodbuild.info
This article is shareware. Give this article away for free on your site, or include it as part of any paid
package as long as the entire article is left intact including all live links. Copyright ? 2006 Mitchell
Hampson
September 1, 2007
One of the most recent fitness trends these days involves a toy that scores of of us played with as kids. This is a very old type of apparatus that can be found in virtually every home that has kids. Lots of adults are picking it up to get themselves into great shape in reasonably little time.
This pursuit is not for all and sundry. You almost certainly want to talk about taking up the jump rope routines with your general practitioner before running out to the store to select your equipment. Anybody who has problems with joints and individuals who have other health-related troubles will benefit from a discussion with a physician.
Though it might appear rather childlike, this really is a challenging bit of apparatus that can in truth take a toll on your body. The uncomplicated design is quite deceiving and the jump rope’s relationship to childhood recreation is also deceiving. You may perhaps find that you are ready for a break after only a few minutes. Some of us require a break following a few seconds of jump roping.
Just like every other physical endeavor, the more you work out, the further benefits you will establish. Unlike a lot of other routines, the jump rope promises outstanding results in comparatively little time. The grounds for the rapid outcome lies in the nature of the apparently undemanding activity.
Most of us are aware that the most excellent method to burn fat is to engage in aerobic endeavor. The jump rope is the precise vehicle for targeted aerobic activity that additionally involves isometric holds. The jump rope routine is furthermore a weight-bearing exercise that not merely gets your heart pumping but additionally builds muscle in the process.
Another immense benefit of using the rope is that the weight-bearing work out also builds strong bones. Some ladies who notice themselves on the pathway to osteoporosis can assist themselves by taking supplements and using a leisure interest like this one to build up bones.
The payback of the endeavor are several and involve convenience. The rope is an exceptional bit of apparatus. It can be taken just about everywhere with no hassle at all. You by no means require to put it together and you can use the jump rope in any kind of weather.
One word of advice for the ladies: make sure that you locate a good quality sports bra that has exceptional support when engaging in any jump rope action. It is always a good suggestion to make certain that you are relaxed and able to concentrate on your workout.
Incorporating a jump rope into your workout schedule will make you feel like a child all over again. Adding a little childlike excitement to your exercise program will insure that you will more than likely stay on track.
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Mitch Hampson is a successful Webmaster and publisher of Exercise Workouts so if you would like more information on this subject please checkout his website at http://www.bodbuild.info
This article is shareware. Give this article away for free on your site, or include it as part of any paid
package as long as the entire article is left intact including all live links. Copyright ? 2006 Mitchell
Hampson
May 2, 2007
Staying fit and working out is something we all want to do but it normally stops there. We may have the desire but there are always excuses to not workout. Time and money are the big two but even if those are not issues, we can normally find some. Aerobics is a great workout to increase your heartbeat and burn calories. You are not lifting heavy weights but repeatedly doing a high-energy motion. This is possible even at home from a simple video.
Workout videos have come a long way over the past 20 years. We all remember Jane Fonda and her workout videos. Today we have access to hundreds of videos from low impact workouts to high impact step workouts and kickboxing. There are even videos for pregnant women, the elderly and children. Truly, something for everyone if you do some research and find some that work well for you. You can buy the old tapes or DVDs.
You do not need much to do aerobics at home from a video. An aerobic video costs somewhere in the neighborhood of $10 to $25. You do not need any expensive gym equipment, just a good pair of shoes, a step and sometimes a dumbbell.
Most videos are well done and combine talent with motivation. These instructors are very good at what they do along with being enjoyable to listen to. The style varies among instructors; make sure you find the one that suits you.
There are many benefits to this approach to working out. A video can be played at any time at your convenience. You do not have to wait in line for gym equipment or coordinate your schedule with a personal trainer. You now have your favorite trainer in your house at your disposal 24/7. Even if you go to a gym, there are days when it may be tough to get there. A video could facilitate that busy day and keep you active until you can get back to the gym.
There is a down side to this approach. You have to be completely self-motivated. It is easier to get something done when you have a deadline or it is part of your job. This is very different since no one is making you put the video in and there are no deadlines. It is completely up to you. Of course, you can find someone to workout with, perhaps someone in you household. You may need someone to keep you accountable. Putting that video in every other day may become something you dread and working out with a partner will help.
You can also buy multiple videos to mix things up. If you watch the same video every day, you may become bored and less enthusiastic about working out. Have different videos to choose from will prevent you from becoming bored and uninterested. Ebay and other online trading forums sell videos and it is a great place to add to your collection without spending a small fortune.
Working out to a video may not seem fun, but for a minimal investment, what do you have to lose? A steady workout regime is not only healthy but it will make you feel better about yourself and give you more energy.
Michael Russell
Your Independent guide to Aerobics
May 1, 2007
A pool is great to have in the summer time or even year around indoors if you have access to one. Normally we equate a pool to just swimming and perhaps even doing laps but there is another use that pools now have, it’s called water aerobics. Doing aerobics in the water is great for people who have back problems, arthritis and other conditions. When standing in a pool chest deep in water, the water displaces around 85% of your weight. That means that your joints will be supporting very little of your weight since the water does all the work.
The water is also creating resistance. When you move your body, legs or arms the water is pushing back forcing you to work harder than you would on dry ground. Doing this a few times may not seem difficult but over the span of an entire workout, it is much more tiresome. A workout lasts around 45 minutes and can include music and an instructor. The workouts include many rhythmic body movements and dance steps. Normally the workout consists of a warm up period, stretching out and cooling down as well.
The great thing about these classes is that anyone can participate. Elderly people and those who are obese find it easier to workout in the water since it displaces their weight. A normal workout of around 45 minutes will burn somewhere between 350 and 600 calories.
Working out in the water is much cooler than working out on land. The water is constantly cooling the body where on land only air can do that. If it is particularly hot outside you can notice a big difference.
There are some disadvantages to water aerobics including the need to have access to a pool. You may not have one in your backyard but most communities have a pool you can access or perhaps even asking a friend to use their pool. A YMCA is a great place to sign up for this type of program or even look for other places in your community. There is also a cost if you go this route. It may be included in the membership fees or there may be a separate fee. Check with the establishment since prices will vary.
The other disadvantage is how many calories you burn. You would burn many more if you were on dry ground but since the water displaces your weight, it makes it easier for you and thus you will burn fewer calories. You can also stand in shallower water. If the water comes to your waist, the water is only displacing 50% of you weight. This will make it more difficult and put more strain on your joints but it will burn more calories. Make sure you do this slowly and if you feel pain then go back to deeper water. Burning more calories at the expense of having excessive pain is never worth it and may cause you to stop for a few days or sometimes weeks to recover.
Water aerobics is great for everyone and if you have tried working out on land and have not enjoyed it, jump in the water. It could be just what you were looking for.
Michael Russell
Your Independent guide to Aerobics
March 14, 2007
You may find that surprising but it’s true. Aerobic exercise actually burns muscle and fat and lowers your metabolism. Anything that causes us to lose muscle is undesirable, when you consider that as we age we lose 30% of our muscle anyway, roughly 1-2% per year. We can’t afford to lose anymore. This muscle loss will be increased greatly if a low calorie diet is used in conjunction with aerobic exercise.
Now I know some of you will be thinking “ah so what, a bit of muscle loss is worth it if I lose fat.” I’d say to you think about this, it sounds slightly scary but again it’s true. The muscle you lose comes not only from your body but also from your vital organs and bones. That’s your heart, liver, kidneys, etc. If your organs are functioning at a reduced rate, then so are your hormones. This kind of regime can also cause osteoporosis, as your bones are 1/3 protein. In fact what you are doing is ageing yourself and you will see this on the outside as well as feel it on the inside. I’m sure you know people who have lost too much weight in this way they look pinched in the face, well old really.
So what should we do?
How can we put back this muscle? The answer is simple - weight training. Weight training can rejuvenate your organs, balance hormones, improve your cardiovascular health, sculpt your body, and give you a higher metabolism. For every 1lb of muscle gained the body burns 50 calories, that’s 50 calories of fat, not fat and muscle. If you are young you can re train your muscles for life, if you are old you can turn back the clock by growing new muscle. Sounds interesting doesn’t it?
For more information and a free newsletter on tips for fat loss go to http://www.fat-loss-review.com.
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