Interval Training = Faster Weight LOSS

When people finally realize that they need to exercise in order for them to lose weight and reach their ideal physique, the first workout they embark on is cardio through the form of Running. There are different forms of running to reach the goals that you strive for. Our bodies have both fast and slow twitch muscle fibers which adjusts depending on our style of running. Slow twitch muscle fibers are prominent in endurance runners that perform long distance runs over a period of time. Fast twitch fibers are prominent in sprinters and short distance runners. Slow twitch muscle fibers contract at a slower rate and allow for a greater oxygen uptake which gives the benefit of endurance over long distances. Fast twitch fibers contract at a faster rate generating more force without the use of oxygen (anaerobic). Interval Training allows for a faster weight-lossutilizing the fast twitch muscle fibers!! It is a high intensity form of training that exerts your body beyond its limit in which you will reap the benefits in a shorter amount of time. The concept of interval training is basically a high intensity exercise followed by a low intensity exercise consecutively.  What I mean by this for example is 30 secs of running at about 80 to 100% of full speed followed by a minute of walking (performed 4-6 times).  Interval Training doesn’t only apply to running, it also can be incorporated in cycling, swimming, jump roping, roller blading, and rowing. Since interval training is intense on your body, it should be done 2-3 times a week and for beginners 1 time just to get started.

Benefits of Interval Training:

1. Burn fat FASTER = faster weight loss!!
2. It eliminates the monotony of jogging/treadmill for a long period of time because interval training should only last approximately 20-30 mins. It can be done in different variations as long as it is INTENSE.
3. It’s adjusted to the way your body feels (it’s not a conformed structure)
4. If you have become stagnant in your weight loss efforts, this gets you over and beyond the plateau

According to MensHealth Standard Interval Training

The  following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 – 5 minutes *warmup (light jog, low intensity, gradually increasing at the end of the warmup period)
2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)
3. 3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)

*NOTE Warm-Up is mandatory

Check out BNET Health Article for tips for beginners, advanced, and/or endurance

Complete Strength Training BodyBuilding Interval Training

Stress ÷Exercise = Health

This basic mathematical equation is one of the keys to stress relief. “Stress ÷Exercise = Health” Exercise aids in stress management in various ways.  Some people quickly take medication in order for them to deal with stress and depression but that often comes with side effects.  The best way to approach the problem is NATURALLY in which there are pros with no cons!  It is my belief that only a very few amount of people actually need to take stress/depression medication.  There are great benefits attributed to fitness mentally, physiologically, and physically.

• As life’s frustrations tend to build up throughout the day and week, working out gives you a form of outlet.  You are able to turn negative emotions into something positive for you.
• Stress wears the body down by making you feel tired and you have a loss of energy.  Getting into a fitness routine naturally gives you a boost of energy and a clear mind to sort out your stressors.
• Exercise t gives you a huge boost in CONFIDENCE! As you look in the mirror and notice the changes that YOU accomplished, then you gain a sense of self confidence that you can tackle anything thrown at you in the world.
• Most importantly, exercise gives you a “me time” that separates you from the annoyances of the world and a chance to reconnect with yourself and unwind.
• Also you can exercise with your friends as a sense of support, bonding, and motivation.
• Naturally exercise decreases the amount of stress hormones (cortisol) and increases the amount of “feel good” hormones (endorphins) which automatically brightens your mood.
• Lastly exercising speeds up blood flow to the brain which allows you to be more alert and think faster since it would be working at optimum condition.

BASIC Home Workout #1

Warm-Up:
50 Jumping Jacks
30 High Knees
30 Arm Circles

Arms:
3x 10 Bicep curls w/resistance bands or dumbbells
2x 10 Push-Ups (Build yourself up till you can reach this)
2x 10 Tricep Dips

Legs
2x 15 Basic Squats (Have any sort of weights in hand for added resistance)
2x 15 Basic Lunges (same applies)

Core/Abs
2x 20 Standing Crunches
2x 20 Bicycle kicks
2x 10 Reverse crunches
2x 10sec Plank

 

Workout Section

Sidebar: The Challenge

Recently while I was working out at 24/7 Fitness in Annapolis MD, I was presented with a challenged by @Bsmooth.  The challenge was basically whether I can Dumbbell press my own weight (200lbs)

*Filmed with Iphone camera

Trim your Core!!! SIX-Pack ABS

When trying to get 6 pack abs alot of people tend to focus on just doing sit-ups and crunches with little or no variety to their workout routine.  After a period of time they become confused and frustrated when no signs of improvement is visibly shown.  The problem with this method is that your body becomes accustomed to this routine and even though your abs become hard, the layer of fat on top of it stops burning off.  To solve this simply add Core workouts along with your regular cardio/nutrition routine which will strengthen and shred your abs to a nice lean SIX PACK (or at least a flat stomach to show off).  Core exercises are beneficial for various reasons such as all workouts perform first generates energy from your core.    These exercises improve posture, provide better stability, and reduces the risk of lower back pain/injury.  Here are a couple of videos from youtube that i find VERY helpful!!

SQUATS…nothing to fear

Squats are one of the fundamental basics that we should all know in order to reach out fitness goal.  Squats by itself incorporates all the muscles of the leg for ultimate power, strength and tone. There are numerous variations to squatting that allow for a total body workout.  Dumbbells, barbell, or a weighted bar can be used to build upper body strength and also to add more resistance along with gravity for a more intense workout. For heavy lifters the more resistance added will create more power and size increase in the quads (thighs) and calfs.  For toning, an increase in repetitions with a little more added resistance will create a lean muscle shape especially in the hamstrings and glutes.  This is beneficial for ladies trying to tone their legs and glutes (butt) for better definition.  Technique is of great importance because  it places your body in proper alignment to prevent injury.

== Steps For a BASIC Squat==
1. Warm up. This is critical in preventing injury.

2. Select weights that are appropriate for your strength and set them up on the barbell. If you have the option of adjusting the height of the bar, bring it to a level below your shoulders, to about your armpits.

3.Get below the bar and bend your knees slightly. Plant your feet flat on the ground about shoulder width apart. You’ll want equal weight distribution throughout each foot during the exercise.

WORKOUT Bag Essentials ?!?!

After the decision to start working out, you need to get a workout bag. Your workout bag doesn’t have to be anything fancy; it could be a book bag, a gym duffel bag (pictured above), a large purse (ladies), or even a strolley. It’s all based on convenience, comfortability and space available to store your bag. The items placed in the bag is the most important of all!  The goal of the bag is to keep your items organized and for you to be ready to workout at all times with all the necessary materials without any excuses.

*And of course if your workouts are all home based workouts then this doesn’t apply to you,  it only applies if you attend a gym, run on an outdoor track, workout in a community center etc…

Here is a list of items for both males and females.

Taking your very FIRST steps to fitness….!!

Starting a new fitness regime is always eXciting! It shows that you are taking your very first steps toward a healthy lifestyle. First You’re acknowledging that you need to get active again for whatever reason that may be whether it’s for personal weight loss, better health, or just as a hobby. Secondly, it establishes a base of determination and organization because once a fitness schedule is built it benefits you in other parts of your life. But often just as quickly as you decide to get fit you can easily decide to stop working out. This is what we all call “EXCUSES” no matter what your reasons are, they are unjustified. According to a web definition an excuse is “a failure to keep a promise“. (This is subject to a whole nother post) Anyways glad you’re here on my Blog/Website and there are way more REGULAR updates to come, also check out the About Me section!!! For Q&A Txt 240-339-3544 or email Toast2Fitness@gmail.com