Tip : Use 15/15 Kettlebell Cardio To Shed The Fat

If you have a moderately light kettlebell, then 15/15 kettlebell cardio is an excellent way to bust out of a treadmill or stairmaster rut and burn some fat. Here’s how it works…

You will be performing kettlebell snatches. Start with your right arm and do as many quality snatches as you can in 15 seconds. The goal is to get at least 7 reps. After this 15 second set, rest for 15 seconds, and then repeat this pattern. Continue on until you can no longer perform a minimum of 7 reps per set using good form.

If you are able to perform 9 reps per set then you may want to consider increasing the kettlebell weight. Start slow if you have to, even if it means only 2 minutes of cardio. Build slowly over time until you are able to perform 20 to 25 minute sessions.

Give this a try and let us know what you think.

Tip : – Avoid Unhealthy Diet Soda And Drink Water Instead

Even though diet soda contains zero calories, it is still not a very healthy choice. The ingredients in a typical can of diet soda includes:

• Aspartame
• Phosphoric acid
• Potassium benzoate
• Caramel color

Aspartame is arguable the most unhealthy food additive there is. It is an excitotoxin, meaning it has the potential to overstimulate and damage the brain. Phosphoric acid is a chemical that erodes tooth enamel. Potassium benzoate combines with vitamin C and sodium in the body to create benzene, which has been linked to several major health issues including aggravation of ADHD, and an amplification of asthma symptoms.

Lastly we have caramel color. While this chemical seems rather harmless, it features 4-methylimidazole which has been shown to increase cancer in mice.

So next time you’re thirsty, pass on the diet soda and have some water.

How much diet soda do you drink per day? Has this article convinced you to switch to water?

Tip : If You Want Six Pack Abs, Keep Your Metabolism Moving

So you have decided that you want 6 pack abs and are ready to work hard to get them. But did you know that you also need to keep nutrition in check if you want to get a 6 pack? Abs are built in the gym, but revealed by diet. It is not just about doing ab work, and only ab work. Here are a few suggestions that can help you get the 6 pack you crave.

1. Get moving. Do some cardio. The only way you are going to burn fat is to get moving. Cardio exercises will allow you to burn the fat so when you do build your 6 pack, you are able to show them off.
2. Eat whole grains. When you eat whole grains, you are able to change the responses that insulin and glucose have on your body. This will make it easier for your body to burn fat.
3. Keep your metabolism going. You can do this by eating every 3 to 4 hours. This will allow your body to burn calories at a more consistent rate, thus burning more calories for the day.
4. Eat breakfast. When you skip breakfast, you are setting yourself up for eating a bigger lunch. Breakfast can be as simple as eating a yogurt, breakfast bar, or a bowl of cereal.

Using these tips can help you get the 6 pack abs that you are desperate to show off at the beach.

Tip : Eat Foods That Will Help You Feel Full

You are what you eat. So make no mistake about it, when you gorge on candy bars and chips you will gain weight. But there are foods that will help fight the fat gain. They are surprisingly satisfying, and far healthier than their junk food alternatives.

Including these foods in your diet will help you to feel more satisfied, making it easier to lose weight.

• Greek Yogurt – Greek Yogurt has more protein in it than other yogurts. This will in turn fill you up longer, as protein takes longer to digest and creates greater satiety.
• Hot Peppers – Hot peppers are full of capsaicin, which speed up the metabolism for a short while after you eat them.
• Grapefruit – This fruit is full of soluble fiber, which takes longer to digest, keeping you fuller, longer.
• Berries – Full of water and fiber, berries will keep you full for quite a while. And since they are sweet, they will satisfy your cravings for sweet foods.
• Eggs – It has been proven that eating eggs for breakfast will keep you fuller longer throughout your day.
• Oatmeal – Oatmeal is full of fiber, so it will keep you fuller longer.
• Soups made with broth – Hot broth soups are great because you have to eat them slowly, and they have a base of water, so they will give you fewer calories. If eaten before a meal, you may end up eating fewer calories during the meal.
• Skim Milk – Skim milk is a great fat-fighting choice. It is full of protein, which will fill you up and leave you feeling satisfied.

Eating or drinking these foods will allow you to fend off hunger, making it easier for you to get off the weight gain roller-coaster.

Tip : Trying To Lose Weight? Don’t Forget Proper Water Intake

Drinking water can help you lose weight. Most people think that only exercise and diet play a role in weight loss, but proper water intake is a requirement as well.

Water can help make you feel full, and it also works to flush out toxins from your body. You may also feel an increased desire to eat when your body is really just thirsty. So the next time hunger strikes you, make sure to gulp down a large glass of water first before hitting the kitchen.

Ice cold water is the best, because your body has to burn extra calories to digest it. And if you are currently working out, your body will sweat, so you will need to replace that water so your body can run effectively.

So how much water should you be drinking? Common wisdom says that you should drink 8 cups of water a day. This rule works for some of us, however, water intake does depend on how much you weigh, as well as what type of climate that you live in. If you live in a hot climate, you will want to drink more water. And if you exercise more, then you will need to take this into consideration as well and replace the water that you are sweating out.

You can also use the rule that you need to drink half an ounce of water for every pound that you weigh. So if you weigh 150 pounds, aim for 75 ounces of water daily. Keep in mind that you can include food in this count as well, since many foods, such as watermelon and lettuce, are full of water.

How much water do you drink per day? Let us know in the comments section below.

Tip : Add Variety To Your Workout With Kettlebells

Adding kettlebells to your workouts is a great way to spice up your gym time. With kettlebells you can train for any goal – fat loss, strength and size and increasing your muscle endurance.

Another benefit of kettlebells is that they do not take up much room and are very portable. You are able to workout anywhere at any time. Here are some more benefits to using kettlebells:

• Combines cardio and strength training in one. You essentially kill two birds with one stone. Adding kettlebells to your workout will allow your muscles to work hard while also picking up your heart rate.
• Get rid of weight. Shed unwanted pounds using kettlebells. Kettlebell work is very intense and can be used as a form of HIIT cardio.
• Whole body exercise movements. Your entire body will get a workout when doing a kettlebell routine.
• Lower injury rates. Kettlebells strengthen your joints, ligaments and tendons. By doing so you reduce your overall chance of injury.
• Easy to learn. Anyone can do kettlebell exercises. They are easy and fun to learn, and can be used at any fitness level.

Have you tried kettlebells? Let us know what you think of them in the comments section below.

Tip : When Trying To Lose Weight, Fix Diet Before Adding Cardio

Looking to lose weight? Don’t rush out and hit the Stairmaster or treadmill just yet. Without a smart diet plan it really won’t matter at all how much cardio you do each day.

Far too often dieters make the mistake of turning to cardio as a “cure-all.” The problem with this is simple: one mile of treadmill walking only burns 100 calories. You would need to stay on the treadmill for an entire hour just to burn off one donut. Cardio is simply not an efficient fat loss method.

Before you rush off to the gym, make sure you develop and test a good diet plan. Spend a few weeks zeroing in your eating, reducing calories as needed so that you are losing weight each week without cardio. Then, with the weight already coming off, add in 3-4 cardio sessions per week.

Have you made the mistake of relying on cardio alone for weight loss? Let us know in the comments section below.

Tip : Maintain A Healthy Weight By Knowing The Causes Of Obesity

Fighting the battle of the bulge? There are habits and factors that contribute to weight gain. By knowing these factors and being prepared, you can help to fight future weight gain and maybe even knock off a few pounds in the coming months.

• Activity Levels – The more you move, the more calories you burn and the harder you make it to gain weight. You don’t need to live in the gym to make it harder for your body to pack on additional fat.
• Nutrient-Rich Foods – Empty calories might fill your stomach, but they don’t provide the vitamins and minerals your body needs to function properly. If you eat a lot of empty calories, odds are you will overeat as your body seeks the nutrients it needs.
• Portion Control – Binge eating is a serious dietary problem. How many times a week do you continue to eat after you feel full? Try this…full up your plate and eat only that, even if you still feel hungry. Wait at least an hour before eating again.

Have these tips helped? Let us know in the comments section below.

Tip : Binge Eater? Lose Weight Using Intermittent Fasting

Are you a binge eater, or big night eater? If so, you know how difficult the weight loss process can be. Instead of trying to work against your eating tendencies, the next time you embark upon a weight loss journey try working with them by using intermittent fasting.

Intermittent fasting involves eating during a 4 to 8 hour window each day, and fasting for 16 to 20 hours. While this might sound counterintuitive, it is actually an amazing way to lose weight and still enjoy bigger meals and/or smacks.

Simply determine a healthy daily calorie intake level, and eat these calories within a 4 to 6 hour period of time. This could involve one larger meal and several smaller snack meals later, or 3-4 smaller feedings. If doesn’t matter how you structure your meals as long as your plan fits your needs.

Have you tried intermittent fasting? Let us know in the comments section below?

Tip : When Starting A Fat Loss Diet, Dial Down Your Calories Slowly

One of the most common dieting mistakes involves the practice of dramatically cutting calories. An overweight individual will decide they want to lose weight, and instead of focusing on cleaning up their diets, they will eat as little food as possible. These types of semi-starvation approaches might work for a few days, but they quickly turn into a train wreck that generally involves bounce back weight.

Instead of cutting calories by a large amount, try first eating only slightly less but cleaning up your diet. Try cutting out the following:

• Drinks with calories
• White sugar
• White flour
• Processed foods

Next, add in more whole foods:

• Meat, eggs, dairy
• Red, green, yellow and white veggies
• Fruits, especially low glycemic ones: strawberries, blueberries, etc.

Once you have removed the junk from your diet, and replaced with nutritious food choices, you should start experiencing weight loss. If any 2-3 weeks the scale isn’t moving, pull back your daily calorie intake by 300 calories and aim for a reasonable amount of weight loss per week.

Tip : Burn Calories On The Treadmill By Increasing Workout Intensity

The average adult walks at a speed of about 4.79 feet per second, with older adults walking around 4.11 feet per second. In terms of miles per hour, this translates into 3.25 mph for adults and 2.80 mph for older adults.

For every mile you walk, you burn off 100 calories. With this in mind, the average adult burns 325 calories an hour from walking, while the average older adult burns 280 calories per hour.

To increase the amount of calories you burn per 20 minute cardio session, increase your rate of speed and gradient (degree of incline).

• Normal Speed (3.25 mph) and Zero % Incline – Baseline calories burned, as noted above.
• 4 mph and 1% Incline – Burns 24% more calories than baseline levels.
• 4 mph and 2% Incline – Burns 28% more calories than baseline levels.
• 4 mph and 3% Incline – Burns 33% more calories than baseline levels.
• 4 mph and 4% Incline – Burns 38% more calories than baseline levels.
• 4 mph and 5% Incline – Burns 42% more calories than baseline levels.
• 4 mph and 6% Incline – Burns 47% more calories than baseline levels.

• 5 mph and 2% Incline – Burns 56% more calories than baseline levels.
• 5 mph and 4% Incline – Burns 68% more calories than baseline levels.
• 5 mph and 6% Incline – Burns 79% more calories than baseline levels.

• 6 mph and 2% Incline – Burns 84% more calories than baseline levels.
• 6 mph and 4% Incline – Burns 98% more calories than baseline levels.
• 6 mph and 6% Incline – Burns 112% more calories than baseline levels.

What rate of speed and incline levels do you use on the treadmill? Let us know in the comments section below.

Tip : Know The Difference Between Fat Loss And Weight Loss

Did you know that fat loss and weight loss are two different things? Fat loss involves the use of proper training and nutrition, and creates the amazing bodies you seen on bodybuilders, fitness models and even Hollywood stars. Weight loss is usually backed by sub-par nutrition and/or fad diets along with ineffective (or no) training.

Let’s look at the some of the differences between weight loss and fat loss.

• With weight loss you lose fat and muscle mass. With fat loss you lose fat and very little to no muscle mass.
• Fat loss creates an increase in fitness, while weight loss usually results in the same, or worse fitness levels.
• Fat Loss will allow you to maintain, or even build strength in some cases.Weight loss results in the loss of strength.
• Fat loss increases or maintains your existing immunity levels, and improves disease prevention. Weight loss can decrease your immunity levels.
• When you lose fat and maintain muscle, you loss far better after your “diet” is over. When you lose fat and muscle – weight loss – you will look thinner but far from toned.

Tip : Burn 200 Calories In Only 3 Minutes Using This Cardio Approach

A recent study revealed that by adding 2.5 minutes of intense cardio to your session, your body can burn an additional 200 calories.

Researchers had 5 healthy men perform interval training on a stationary bike. They would cycle with all out intensity for 30 seconds, and then follow this period with 4 minutes of low intensity cycling. The result: 200 more calories were burned on that given day.

Let’s look at applications for you in the gym. For every 20 minutes of moderate to low intensity cardio you do, add 2.5 minutes of very high intensity intervals. Your workouts should go something like this:

• Low Intensity – 4 minutes
• High Intensity – 30 seconds
• Low Intensity – 4 minutes
• High Intensity – 30 seconds
• Low Intensity – 4 minutes
• High Intensity – 30 seconds
• Low Intensity – 4 minutes
• High Intensity – 30 seconds
• Low Intensity – 4 minutes
• High Intensity – 30 seconds

This takes your 20 minute cardio session and bumps it to 22.5 minutes. You can use this same strategy to any form of cardio, from skipping rope to running and sprinting.

Have you tried this form of intensity cycling? Let us know in the comments section below.

Tip : Focus Your Goals By Knowing Your Ideal Body Fat Percentage

Have you had your bodyfat percentage measured? Do you know how you stack up? The number of obese adults is growing every year, yet many adults have no idea if they are considered fit or fat.

The following body fat chart is from ACE, the American Council on Exercise. Theessential fat level is the minimum level required for basic physiological functioning.

Men:

• Essentially Fat – 2 to 5%
• Athletes – 6 to 13%
• Fitness – 14 to 17%
• Average – 18 to 24%
• Obese – 25%+

Women:

• Essentially Fat – 10 to 13%
• Athletes – 14 to 20%
• Fitness – 21 to 24%
• Average – 25 to 31%
• Obese – 32%

Tip : 3 Simple Ways To Prevent Weight Gain

Some of the best ways to prevent weight gain are the most obvious. Here are 3 common (and obvious) factors that might be hindering your ability to lose weight.

1. Liquid Calories – According to a study by the American Journal of Clinical Nutrition, the average American drinks 37% of their daily calories. Imagine if you reduced this number by 70%; that would cut your daily calorie intake down by 400-700. Start by reducing the number of flavored coffees, fruit drinks, and sodas you drink each day.
2. Calorie Density – Think about this…800 calories of gummy worms would take you a half hour to eat. You would have to eat 6 to 7 potatoes to consume that many calories. The same goes for fruit juice: it’s easy to drink 500 calories worth of orange juice, but much harder to eat 8-9 oranges. Calorie density matters!
3. Underestimating Intake – The average individual thinks they are consuming 50% fewer calories then they actually are. This means if you think you are only eating 2000 calories, per day, there is a good chance you are eating 3000 per day. Take a week and count the calories for everything you eat. You might be surprised!

Have these tips helped you? Let us know in the comments section below.

Tip : Control Your Eating By Learning Proper Portion Sizes

We have all been told that to lose weight we must practice proper portion control, but how many of us know what a proper portion size actually looks like? The following visual cues are easy to remember and can help you practice proper portion control.

• 3 ounces of meat is about the size of your palm or a deck of cards.
• 1 cup is about the size of a baseball.
• 1 tablespoon or ounce is about the size of your thumb.
• 1 teaspoon is about the size of your thumb tip.
• 1 tennis ball is about the size of 3/4 cup of veggies or fruit.
• 1 handful of snacks is equivalent to 1-2 ounces.
• 1/4 cup is about the size of one egg.
• 2 teaspoons are about the size of a ping pong ball.
• 1/2 cup is about the size of a computer mouse.

Tip : Always Do Your Compound Exercises Before Isolation Exercises

There are two types of weight training exercises that people use in the gym. Compound exercises are the big ones, the hardest ones, the ones that build the most muscle. A compound exercise is one that uses more than one joint to complete the movement. Good examples of these are bench press and squat. Isolation exercises are good for muscle building too, but much less effective than compound movements. Good examples of these are bicep curl and leg extension.

You should always start your weight training routine with compound movements. These exercises require the most energy and are responsible for the bulk of your muscle mass gains. It only makes sense to give them priority. Here’s an example of a well laid out chest workout as an example:

1. Dumbbell bench press (compound)
2. Incline bench press (compound)
3. Check dip (compound)
4. Cable flyes (isolation)

Tip : Rolling The Bar On Deadlifts? Keep Your Arms Locked

It is becoming more and more commonplace to see top-level bodybuilders and powerlifters roll the bar towards them when initiating the deadlift. Because of this, gym lifters are starting to pick up this habit. While rolling the bar can be a safe practice, it is generally not performed correctly.

Watch a few Youtube deadlift videos that involve “bar rolling.” You will notice two things:

1. Most lifters as using an over/under grip, meaning one hand is palm down while the other hand is palm up.
2. The arm featuring the palm up hand tends to bend as it works to roll the bar towards the lifter.

When you initiate a deadlift with a bent arm, you increase your risk of injury. The weight on the bar will abruptly force your arm to lock out, which can lead to bicep tears and lower back strains (due to the jarring).

Tip : Target Big Muscle Groups With A Compound, Machine And Isolation Exercise

There are 5 major muscle groups commonly targeted during workouts: back, chest, shoulders, quads and hamstrings. If you are unsure about how to train these groups, try the following approach.

Start each major muscle group workout with a compound exercise. Compound exercises are difficult multi-joint exercises such as bench press, squats, dips, rows, deadlifts, overhead presses and stiff leg deadlifts. After this movement, use a challenging machine lift such as a Hammer strength variation, or a Smith machine exercise. Round out each workout with an isolation, or single joint exercise.

Here is an example for chest:

• Bench Press – Compound Exercise
• Hammer Strength Chest Press – Machine Movement
• Incline Dumbbell Flyes – Isolation Exercise

Have you tried this approach? What exercise combinations did you choose? Please let us know in the comments section below.

Tip : Monitor Rest Between Sets To Improve Your Workout Results

When’s the last time you monitored how long you were taking between sets? If you’re like most people, probably never.

One of the best ways to increase your focus, workout engagement and results is by monitoring rest between sets. By keeping tight rest periods you will not only keep your workouts moving along, but also get out of the gym more quickly.

Here are some general guidelines you should follow:

• Big Compound Movements – For extremely challenging compound movements, like heavy squats and deadlifts, you may need to rest up to 5 minutes between sets. The key here is to wait until you feel “ready again” before starting your next heavy set.
• Compound Movements – Rest about 2-3 minutes in between sets.
• Machine Movements, Compound – Rest about 90 to 120 seconds between sets.
• Machine Movements, Isolation – Rest about 60 seconds between sets.
• Isolation Movements – Rest about 60 seconds between sets.
• Bodyweight Movements – Rest about 60 to 90 seconds between sets.

Have you been taking too long in between sets? Tell us if this article has helped your gym performance and results.

Tip : Keep Your Joints Healthy By Using Workout Support Devices

You can save your joints a lot of wear and tear by purchasing the following inexpensive support devices.

• Wrist Wraps – Wrist wraps can be purchased off of Amazon for under $10. They help support your wrists during bench presses, overhead presses, and even during exercises such as push ups and dips.
• Knee Wraps – Knee wraps provide support during squats, helping to stave off knee tendonitis and things such as minor hamstring strains. You can purchase a decent pair for $30 and under.
• Bench Slingshot – If you have any form of shoulder issues, then Mark Bell’s bench press Slingshot is a necessity. It provides shoulder support, and works well not only while bench pressing, but also while performing push ups and dips.
• Elbow Sleeves – Elbow sleeves keep your elbows warm and supported, and help to reduce tendonitis-related pain and inflammation.

Do you use any of these lifting support devices? Let us know your thoughts in the comments section below.

Tip : Limited Time To Lift? Build Muscle Working Out 2 Days Per Week

Limited time to lift? Have no fear. You can build muscle while training only 2 days per week.

The following program should be performed with at least 2 days of complete rest in between each session. Here is a sample workout schedule:

• Monday – Workout A
• Thursday – Workout B

Workout A

• Squats – 3-4 x 6-10
• Bench Press – 3-4 x 6-10
• Dumbbell Rows – 3 x 8-12
• Still Leg Deadlift – 3 x 6-10
• Skullcrushers – 3 x 8-12
• EZ Bar Preacher Curl – 3 x 8-12
• Dumbbell Shrugs – 3 x 8-12
• Weighted Decline Sit Ups – 3 x 15-25

Workout B

• Deadlifts – 3 x 5
• Close Grip Bench Press – 3-4 x 6-10
• Pull Ups – 3 x AMAP (As Many As Possible)
• Seated Overhead Press – 3 x 6-10
• Cable Tricep Extensions – 3 x 8-12
• Dumbbell Curls – 3 x 8-12
• Seated Calf Raises – 3 x 10-15
• Planks – 3 x 60 Seconds

Tip : Boost Your Bench Press With A One Month Specialization Program

Is your bench press stuck in a rut? Try this one month specialization program. You will not only be training your bench press twice a week, but backing it up with extra food intake. This synergy should leave to a bench press PR after 30 days.

Here are the 2 bench press workouts. You can fit them into any existing program or system as needed.

Monday – Bench Press Workout A

• Bench Press – 5 sets x 5 reps at 70% of your one rep max. When these feel manageable, add 5 pounds to the bar.
• Military Press – 3 sets x 8 reps. When these feel manageable, add 5 pounds to the bar.
• Skullcrushers – 3 sets x 8 reps. When these feel manageable, add 5 pounds to the bar.
• Pull Ups or Lat Pull Down – 3 sets x as many reps as possible (if Pull Ups). When these feel manageable, add 5 pounds to the bar.
• Dumbbell Curls – 3 sets x 10 reps. When these feel manageable, add 5 pounds.

Thursday – Bench Press Workout B

• Bench Press – 4 singles @ 85% of your one rep max. When these feel manageable, add 5 pounds to the bar.
• Close Grip Bench Press – 3 sets x 8 reps at 65% of your one rep max. When these feel manageable, add 5 pounds to the bar.
• Barbell Row – 3 sets x 8 reps. When these feel manageable, add 5 pounds to the bar.
• Bent Over Reverse Dumbbell Flye – 3 sets x 12 reps. When these feel manageable, add 5 pounds.
• Hammer Curls – 3 sets x 10 reps. When these feel manageable, add 5 pounds.

Combine this with a 4000 calorie daily diet, including a minimum of 200 grams of protein per day, and you are sure to see a nice little bench press personal record.

Has this program worked for you? Let us know in the comments section below.

Tip : Improve Your Fitness By Using A CrossFit Style Workout

CrossFit training is an extremely popular form of fitness. Workouts are constantly varied, and focus on high intensity, functional-style movements. Training sessions can include body weight exercises, sprinting, rowing, weight lifting, rope climbing, object carries, and more.

If you’re looking to burn a few extra calories and improve your fitness level, try making your own CrossFit style workouts by picking an exercise from each of these categories and performing them with limited rest.

• Weight Lifting – Deadlifts x 15, Squats x 20, Clean and Press x 15, Overhead Squats x 15, Hang Cleans x 20, Push Press x 20, Front Squats x 12
• Body Weight Exercises – Push Ups x 25, Pull ups x 15, Bodyweight Squats x 50, Burpees x 25, Walking Lunges x 25
• Endurance – 50m Sprint, Jumping Rope x 200, 25m Bear Crawl, 500m Run, Row 500m
• Etc – Muscle Ups x 10, Box Jumps x 10, Sandbag – Ground to Overhead Press x 15, Kettle Swings x 25, Prowler Push 50m

Perform a random number of rounds of these movements, from 4 -8 total.