weekly workout schedule for weight loss

Weight Loss Program: DAY BY DAY exercise plan

To transform in shape, healthy and your body properly you should feel practicing. Just like the air you breathe, your body needs exercise. And it shall exercise in a way that is so far away that scientists are just beginning to unravel some of the amazing effects exercise has on our bodies. Did you know that exercise can actually reprogram your DNA? And while you may think you can not, you do not hurt, lack of exercise itself can change the DNA - but bad!
Apart from all the complex reasons, scientific exercise, the exercise provides benefits that regular diet can not. Exercise can increase your metabolism and turn your body into a fat oven projection. Exercise strengthens the muscles in places you want, improves body shape and gives you a sturdy and muscular body. Dieting, do not promise a solid body on the other side - you can lose and still gelatinous regime weight! And of course, in combination with diet, exercise speeds up the whole process of weight loss, and who does not want that?
This exercise plan is between 4 and 12 weeks, depending on the amount of weight you want to lose. Follow this exercise plan and practice healthy eating and portion control, which means eating the right foods in the right amounts at the right time, and you're able to get at least one or two pounds of body fat per week will burn . But remember, you'll also do resistance training to get into the right places so you want to track your progress to keep body sizes and muscles if you can, percentage of body fat.

Weight Loss Plan YEAR: CARDIO

This training weight loss plan consists of both cardiovascular exercise and strength training. The name of the game is to fat, which means to get as many calories as you burn blitz. Cardiovascular exercise burns lots of calories, so this diet workout weight is centered around cardio. And blitz really fat, you two types of cardio, cardio steate balance and interval training to do.
The steady state cardio (simply called "cardio" in terms of weight loss below) means that you will exercise (eg, power walking, jogging, running, cycling) or less about the same intensity throughout the duration of the exercise. The steady state cardio usually longer. Cardiovascular exercise interval (IT) and the high intensity interval training (HIIT) on the other hand, are a shorter training, but alternately higher levels of intensity intervals and recovery. Interval training is a proven technique for massively boost metabolism and torch body fat. HIIT (Short bursts of all exercises like sprinting) is a more intense form of interval training, so beginners should start with the formation of regular intervals.

You can use any cardiovascular exercise to do any type, but make sure it's something you want - or if you do not have a specific preference just stay away from these assets you know you find n 'fun. Cardio is an integral part of this training weight loss plan and it is important that you love what you do to stay with her, not only for the duration of the program, but also afterwards. You can make your cardio workouts outside or inside doing cardiovascular machines. If you carry a lot of weight, it is best to start with a low, such as walking, swimming or using the elliptical machine effect. If you have access to an elliptical / cross-trainer machine have a try. I love this piece of cardio equipment, because it enables you to get as many calories as jogging / running fires, but is low impact. The exercise on the elliptical also "feels" much easier than jogging / running, so you burn more calories and a longer workout.
This exercise plan has a lot of variety and it is becoming increasingly difficult. Why? Not only do you get stronger and fitter, but make sure you continue to lose weight. When you do over and over again, training becomes easier later on, which means that your body does not work as hard and therefore burn less calories. So your motto is always better. Each week you want better than the previous week.

Weight Loss Plan YEAR: resistance exercise

The other part of this plan is exercise. Resistance This is important because this is the part that focuses on building muscle. During weight loss, not all lost fat, some muscle. Resistance training will ensure that you avoid muscle loss that usually occurs and will actually help to build muscle. You do three strength training sessions per week, a focus to the core (abs and back), the upper body and the third workout is a total body workout. As you get older, these courses will be followed by a short cardio session to burn. Maximum fat
In terms of equipment, you need the basic necessities: a stability ball, a resistance band, and two pairs of dumbbells. A pair of light dumbbells (5-10lbs) and a pair of heavy (10-20 pounds). Each training session lasts about 30 minutes.


FITNESS beginner to advanced training

This is a plan for beginners and advanced exercisers. If you have not exercised for a long time to start weight loss plan year beginning. If you for the past few months, though regular exercise a few times a week and increase your fitness level, you can use the software for more advanced weight loss.
If in doubt, start at a lower level. You can still go ahead if you feel that it is too easy or switch to a harder level. The nice thing is that all plans to burn calories and all plans require a commitment. Until your best in every training (and watch your calories!) Will be booking, your progress will burn calories, the pounds and stronger.

what is the best cardio to lose weight

What Is The Best Cardio To Lose Weight And … What Is Not?

Losing weight can be a tricky subject. For some, it comes easy. For others, it can seem nearly impossible. But really, losing weight comes down to only a few things. Your diet, which I’ve talked quite a bit about recently, and your exercise. When it comes to burning calories while you’re exercising, cardio should not be overlooked. But what is the best cardio to lose weight?

Unfortunately there is not ONE type of cardio that is the “best.” Instead, you need to understand what the different types of cardio are and how they can be used to create maximum weight loss.

What is the Best Cardio to Lose Weight?

What leaves me scratching my head is when I see people at the gym pedaling their bikes in a half sleep while reading a novel …
that is NOT the best cardio to lose weight.

Instead of going to the gym (or even outside) with the thought of just “winging” it, you will see MUCH better results if you have a plan of attack ahead of time. Knowing exactly what you are going to do for each workout before you do it is crucial. And yes, this even applies to cardio.

The Different Types of Cardio
How do you know what type of cardio you should do? When it comes to cardio, it’s important to understand that there are different types … or at least different workouts that we usually consider a “cardio workout.”

Here are a few of the most popular and effective types of “cardio workouts.”

Steady State
High Intensity Interval Training
Tabata Protocol
Body Weight Circuits
Muscle Confusion Workouts
Crossfit
Metabolic Resistance Training
Zumba
What is interesting is that these workouts all have a slightly different effect on the body and it’s ability to burn fat.

Steady State Cardio –  Steady state cardio is probably the best for burning body fat directly, however it’s not that great for burning calories, releasing hormones or for EPOC. Also, it requires quite a bit time for optimal results.

High Intensity Interval Training – HIIT is great for the amount of calories burned, EPOC, and even for the HGH release. What isn’t great is that it’s not efficient at direct fat burning.

Tabata Protocol – The Tabata protocol is awesome for EPOC and HGH release but terrible for total calories burned and for direct fat burning … at least during your workout.

Body Weight Circuits – Body weight circuits are good for EPOC, total amount of calories burned, and they’re fairly good for releasing HGH. What they are not great for is directly burning calories.

Muscle Confusion Workouts – Muscle confusion workouts are basically the same as body weight circuits. Generally, most body weight workouts last about 1/2 hour whereas the two popular muscle confusion workouts last for 1 hour or so.

Crossfit – Crossfit is great for HGH release, calories burned and EPOC. Plus, it’s just plain cool. What isn’t cool though is that it doesn’t contribute too much to direct fat burning and the potential for suffering from over training symptoms is high.

Metabolic Resistance Training – Metabolic resistance training is actually quite similar to Crossfit as far as how your body reacts. It’s great for everything except for direct fat burning, which in the end, is one of the most important aspects to determining what the best cardio to lose weight is.

Zumba – Zumba is actually fun and efficient at burning body fat and calories. Where Zumba is lacking though is that it isn’t too hot for EPOC and HGH release.

So … What Is The Best Cardio To Lose Weight?
As you can see, it can be somewhat tricky labeling one type of cardio as the “best” cardio for weight loss. In fact, what might be the best method for one person is not necessarily going to be the best for someone else.

In the end, there are four main aspects that your cardio, or whatever you want to call your weight loss workout, needs to touch on.

Calories – How many total calories are burned while doing the activity?
Fat Burning – How much fat is used for fuel during the activity?
EPOC – How many calories are burned after the activity has been completed?
HGH – How much fat burning hormone is released due to this activity?
When your workout takes into consideration these four areas and hits each one CORRECTLY … you will be able to burn fat like crazy and yes, lose weight.

As you can see from the above list, there are many, many different cardio workouts that you can choose from. Honestly, all of the ones listed above are good but when it comes to the “best,” I believe that Visual Impact Cardio is the best, hands down. Visual Impact Cardio isn’t necessarily a new type of workout, but after reading it you will master the skill of fat loss and you will know the most efficient ways to setup your cardio routines.

How You Should Do Cardio To Lose Weight
Now, I obviously can’t go into detail on what Visual Impact Cardio outlines, but since I’ve seen the author, Rusty Moore, talking about some of this stuff on his Facebook page, I figure it’s fair game.

As a broad, non-specific, outline for creating an effective cardio plan, you should setup your workouts to be more intense in the beginning of the week and then taper off slightly as the week progresses. Now, there are many VERY effective tweaks, additions and subtractions that you will learn about, but this is a general and solid approach to get you started.

In Phase III of Rusty’s workout for men, he recommends doing HIIT for 15-20 minutes followed by 10-30 minutes of steady state. I’ve followed this advice in the past and got good results but I noticed my body getting tired and I also noticed the fat burning effects slowing down as the week went on. Instead of doing this throughout the entire week, you can focus on a routine like this for the beginning of the week and then ease up as the week progresses.

Now don’t get me wrong, there are other tweaks that drastically increase your weight/fat loss and the program goes into that in detail, but this is still AWESOME advice and you’re sure to see some good results from it.

I’ve done all of these workouts — except maybe the Zumba — and have gotten pretty decent results. By far though, if you ask me what is the best cardio to lose weight, I’ve got to let my results speak for themselves, and my best results have been from following Visual Impact Cardio.

cardio routine for weight loss

*When done according to the times listed, each workout should take just about 1 hour to complete.

Monday/Wednesday/Friday

Tips: Perform each circuit 3 total times.  For example, 3 x 1 minute walking push ups/1 minute jumping jacks/ 1 minute plank/30 second rest.  You would perform 1 minute of walking push ups, immediately followed by 1 minute of jumping jacks, immediately followed by a 1 minute plank, then rest for 30 seconds.  After the rest is up, you repeat exactly what you did above, two more times total.

Warm up Circuit: 3 x 1 minute Running in Place/1 minute Clapping Jacks/15 second rest
Cardio Explosion Circuit: 3 x 1 minute Tuck Jumps/1 minute Toe Touchers/1 minute Squat Twists/30 second rest
Power Cardio Circuit: 3 x 1 Walking Push ups/1 minute Up/Down Planks/2 minutes Lunge Kicks/30 second rest
Speed Cardio Circuit: 3 x 30 second Burpees/2 minutes  Speed Squats/1 minute Mountain Climbers/ 45 second rest
Cardio Explosion Circuit:  3 x 1 minute Tuck Jumps/1 minute Toe Touchers/1 minute Squat Twists/30 second rest
Speed Cardio Circuit: 3 x 2 minute  Side Shuffles/1 minute Running Zombies/30 seconds High Knees


Tuesday/Thursday

Warm up Circuit: 3 x 1 minute Jumping Jacks/1 minute Standing Twist Crunch/15 second rest
Power Cardio Circuit: 3 x 1 minute Spider Planks/1 minute Horizontal Jacks/1 minute (30 seconds per leg) Single-legged Squat Jumps/30 second rest
Speed Cardio Circuit: 3 x 1 minute Squat Jacks/1 minute Butt Kickers/1 minute Broadway Shuffle/30 second rest
Cardio Explosion Circuit: 3 x 2 minutes Line Jumps/1 minute Jumping Lunges/1 minute Kick Outs/45 second rest
Ab Work: 3 x 100 flutter kicks/40 reverse crunches/1 minute plank/rest 45 seconds


And that will about do it.  Stick with this cardio workout, possibly add in a day of HIIT running/biking on the weekend, and you’ll develop that lean, mean, athletic build in no time.  Remember to eat right, get ample protein, and keep pushing through even on days you swear you aren’t making any progress.  Success comes to those with determination..don’t give up, and don’t let ANYONE tell you that you can’t get fit just because you don’t belong to a gym.  Any questions, feel free to ask.

Seth Rogen weight loss

seth rogen weight loss

Wondering how Zack and Miri Make a Porno star Seth Rogen suddenly got slim? The actor says it's "the lamest answer ever," but I think it's actually the best answer. On Friday, during an radio interview on KIIS-FM, Rogen told host Ryan Seacrest: "I exercised and I dieted." What a novel idea, right?

At a time when everyone is dying to hear celebs' slimdown secrets, it's refreshing to hear this down-to-earth actor admit that he did it the old-fashioned way. There is no miracle pill, but the closest thing we have to a surefire weight-loss strategy is exercising more and eating less. To see how Rogen's girlfriend feels about his new look, read more.

Rogen not only looks leaner, but he also looks healthier. Though he claims he doesn't care how he looks or feels, certainly something motivated him to start eating better (perhaps an upcoming role in a movie). Apparently, that something isn't his girlfriend of four years, Lauren Miller. Rogen told Seacreast:

"She's stuck by me through thick and thin — literally," Rogen said. "She claims she doesn't like me any more now than when I was heavier, but I think that's completely not true."

Could you say the same of your significant other? Any Seth Rogen fans out there: Are you glad to see him looking healthier?

Quick Tips to Boost Your Metabolism

Quick Tips to Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one's metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed


2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

MEDICAL TESTIMONY ON ALCOHOL.

MEDICAL TESTIMONY ON ALCOHOL.

Dr. Ezra M. Hunt says: "The capacity of the alcohols for impairment of functions and the initiation and promotion of organic lesions in vital parts, is unsurpassed by any record in the whole range of medicine.  The facts as to this are so indisputable, and so far granted by the profession, as to be no longer debatable . Changes in stomach and liver, in kidneys and lungs, in the blood-vessels to the minutest capillary, and in the blood to the smallest red and white blood disc disturbances of secretion, fibroid and fatty degenerations in almost every organ, impairment of muscular power, impressions so profound on both nervous systems as to be often toxic these, and such as these, are the oft manifested results. And these are not confined to those called intemperate."

Professor Youmans says: "It is evident that, so far from being the conservator of health, alcohol is an active and powerful cause of disease, interfering, as it does, with the respiration, the circulation and the nutrition; now, is any other result possible?"

Dr. F.R. Lees says: "That alcohol should contribute to the fattening process under certain conditions, and produce in drinkers fatty degeneration of the blood, follows, as a matter of course, since, on the one hand, we have an agent that  retains waste  matter by lowering the nutritive and excretory functions, and on the other, a  direct poisoner  of the vesicles of the vital stream."

Dr. Henry Monroe says: "There is no kind of tissue, whether healthy or morbid, that may not undergo fatty degeneration; and there is no organic disease so troublesome to the medical man, or so difficult of cure. If, by the aid of the microscope, we examine a very fine section of muscle taken from a person in good health, we find the muscles firm, elastic and of a bright red color, made up of parallel fibres, with beautiful crossings or striae; but, if we similarly examine the muscle of a man who leads an idle, sedentary life, and indulges in intoxicating drinks, we detect, at once, a pale, flabby, inelastic, oily appearance. Alcoholic narcotization appears to produce this peculiar conditions of the tissues  more than any other agent with which we are acquainted.  'Three-quarters of the chronic illness which the medical man has to treat,' says Dr. Chambers, 'are occasioned by this disease.' The eminent French analytical chemist, Lecanu, found as much as one hundred and seventeen parts of fat in one thousand parts of a drunkard's blood, the highest estimate of the quantity in health being eight and one-quarter parts, while the ordinary quantity is not more than two or three parts, so that the blood of the drunkard contains forty times in excess of the ordinary quantity."

Dr. Hammond, who has written, in partial defense of alcohol as containing a food power, says: "When I say that it, of all other causes,  is most prolific  in exciting derangements of the brain, the spinal cord and the nerves, I make a statement which my own experience shows to be correct."

Another eminent physician says of alcohol: "It substitutes suppuration for growth. It helps time to produce the effects of age; and, in a word, is the genius of degeneration."

Dr. Monroe, from whom "Alcohol, taken in small quantities, or largely diluted,  as in the form of beer, causes the stomach gradually to lose its tone, and makes  it dependent upon artificial stimulus. Atony, or want of tone of the stomach, gradually supervenes, and incurable disorder of health results. Should a dose of alcoholic drink be taken daily, the heart will very often become hypertrophied, or enlarged throughout. Indeed, it is painful to witness how  many  persons are actually laboring under disease of the heart, owing chiefly to the use of alcoholic liquors."

Dr. T.K. Chambers, physician to the Prince of Wales, says: "Alcohol is really the most ungenerous diet there is. It impoverishes the blood, and there is no surer road to that degeneration of muscular fibre so much to be feared; and in heart disease it is more especially hurtful, by quickening the beat, causing capillary congestion and irregular circulation, and thus mechanically inducing dilatation."

Sir Henry Thompson, a distinguished surgeon, says: "Don't take your daily wine under any pretext of its doing you good. Take it frankly as a luxury one which must be paid for, by some persons very lightly, by some at a high price,  but always to be paid for. And, mostly, some loss of health, or of mental power, or of calmness of temper, or of judgment, is the price."

Dr. Charles Jewett says: "The late Prof. Parks, of England, in his great work on Hygiene, has effectually disposed of the notion, long and very generally entertained, that alcohol is a valuable prophylactic where a bad climate, bad water and other conditions unfavorable to health, exist; and an unfortunate experiment with the article, in the Union army, on the banks of the Chickahominy, in the year 1863, proved conclusively that, instead of guarding the human constitution against the influence of agencies hostile to health, its use gives to them additional force. The medical history of the British army in India teaches the same lesson."

But why present farther testimony? Is not the evidence complete? To the man who values good health; who would not lay the foundation for disease and suffering in his later years, we need not offer a single additional argument in favor of entire abstinence from alcoholic drinks. He will eschew them as poisons.

How to Read Food Labels

How to Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.