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Maintain Your Natural Weight
Natural weight loss means lowering your daily calorie intake while increasing the amount of calories you burn through exercise; few ever listen to this suggestion. This advice should be easy to comprehend - at least you would think it was; however, currently 35 percent of Americans are unable to prevent being overweight! Of course, once you are overweight, you usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.
The strange thing is though that it is so much easier to stay trim than it is to lose weight because as soon as you start putting on weight, many things become more difficult. Nevertheless weight maintenance is something that has to be worked on and planned otherwise we will put on extra pounds.
For some reason even when dieters who have become used to, and enjoy, a low calorie diet, they eventually drift back to old habits and start piling the pounds back on again. Natural weight loss is possible though and it can be done before you get stared at in the street or cause others problems because of your weight.
There is a large...
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Making A Great Diet Shake
Any diet to be successful calls upon you, the dieter, to arrest control of what goes into your body. In fact one of the best things about dieting besides losing weight and feeling great is the feeling that you are the boss of food, not the other way around. And since a diet shake is one of the best ways to get good nutrition into your system in a pleasing way, the more control you have over that process the better.
You can buy diet shakes in cans or have them made for you and there certainly is a thriving industry of people making lots of money off of those who don't want to make their diet shakes themselves. But there are two reasons why that is not preferable. First, making your shakes from fresh ingredients guarantees that you get nothing but the best in terms of vitamins and nutrition. And secondly, pre-made shakes, even though they say "diet" on the can often have too much sugar and other unhealthy ingredients in them to do you any good.
Of course the heart of making a great shake of any kind is owning a great blender. But with...
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The Problem with Machines
There are really several major issues with working out in machines. In this article, I’ll give you two:
One Size Does Not Fit All
We are all different. We have our own height, our own shape and our own weight - and that’s just on the outside!
Machines are all the same.
They are created to fit everyone. But how is that possible? Everyone has a unique composition and no machine is going to be able to accommodate that.
Maybe we can all work out on the same machine, but just because we go through the motions doesn’t mean we are actually accomplishing anything.
Imbalance is Never Good
Imbalance causes injuries. I, myself, have experienced this first-hand. Training on machines causes imbalance. How?
Because machines do most of the work for you, your large muscle groups are getting a workout while all the other muscles (small stabilizing muscles) that you use in your day-to-day activities are doing nothing.
It is when these training methods go on for an extended period of time that imbalance injuries become very likely because some muscles become well-developed and others do not.
Compound exercises...
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The Tabata Protocol
Dr. Izumi Tabata went on a mission to find a training method that would improve skaters’ anaerobic capacity at the same time as it spared their muscle tissue and burned fat.
He performed a study at the National Institute of Fitness and Sport in Tokyo, and the golden method he found consisted of super intense interval training - also known as the Tabata protocol.
The Tabata protocol calls for 20 seconds of work and 10 seconds of rest. You perform one single exercise back-to-back 8 times before switching to another exercise.
Many trainers tend to mix this up with circuit training, where you move from exercise to exercise and then rest when the whole circuit is completed, and that is wrong. Circuit training and Tabata protocol is two opposite things, so don’t mix it up.
With the Tabata protocol, if you decide to add more exercises to the workout, start the next exercise immediately after the last 10 seconds of rest. Note: There is no extra rest after completion of an exercise.
Below is a 12-minute Tabata workout that will have you on your knees! Literally! (This workout is NOT for beginners- do not...
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