Fitness 365 Days: February 2013

Best Exercise To Burn Fat

What is the best exercise to burn fat? Any exercise that gets your heart rate into your targeted heart range. If you want to lose weight, you need to exercise hard enough to increase your pulse rate enough to burn fat more efficiently.

The exercises that get your heart rate into your targeted heart range will increase your metabolism and that's what burns fat. So if you find the best exercise to burn fat you'll lose weight.

Exercise

Losing weight has more health benefits other than just making you look better. By losing 10-15% of your body weight you can reduce your risk of heart attack, reduce your cholesterol level, and get healthier overall. So how do you start?

Best Exercise To Burn Fat

Your first hurdle that you will need to overcome is commitment. If you want to lose weight, then you have to commit to a good cardio workout routine.

This means that you will have to exercise at least three to four times a week for 30 minutes to 1 hour. If you commit to one month of regular exercise, you will find that at the end of that month you will have more energy, be in a better mood and you will probably have lost a few pounds. Commitment is one of the keys to finding the best exercise to burn fat.

Mix it up. Keep your exercise routine exciting and vary it so you will keep interest in your workout routine. Finding an exercise that burns fat is not that difficult.

Any exercise can burn fat if you get your heart rate in the targeted zone. This can include running, walking, hiking, playing basketball, spinning, interval training, or anything else that you can think of.

Make it fun and you will enjoy it and have a much better chance of sticking to it. Changing your routine around will help you to stay interested and committed. Make sure that you work your entire body for maximum results.

A full body exercise workout can include adding some weight training into your workout. If you enjoy walking and jogging, then you could add some weight training for your arms and shoulders to make it more of a full body workout.

Or you could alternate running and jogging days with weight training days. Alternating exercise is a great way to ensure that you work your entire body.

If you can find a few exercises that you enjoy doing, then you can alternate them to make a workout routine that you will love. Think about what you enjoy doing and then work to create the best exercise to burn fat for you.

Best Exercise To Burn Fat

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Five Kinds Of Exercise That Help Bring On Labor

Exercise is frequently recommended as a natural method to induce labor. Exercise is especially helpful in getting your baby to descend, and in encouraging him or her to engage better. There are at least five types of exercise you could do when your pregnancy is full term, to encourage your baby to get born.

Walking as a method for natural labor induction

Exercise

Walking keeps you upright and helps your baby to descend. This exerts downward pressure on the cervix, taking you closer to cervical effacement and dilation. The pressure your baby's head places on your cervix also increases local release of oxytocin, which in turn brings on labor.

Five Kinds Of Exercise That Help Bring On Labor

In addition to helping your baby to get into the right position, walking is also good for you. Walking is excellent cardio-vascular training, and can be done by most people; besides it doesn't require a gym or any special equipment. Walking improves blood circulation, respiration, as well as muscle tone. It keeps you fit to cope with the onset of labor, and be ready to welcome the newborn.

If you can, walk in the mornings when the air is fresher and less polluted. Wear comfortable shoes and also carry a big umbrella. It's good to have one, in case you want to lean on something to relieve any strain on your back. And of course, it's useful if it gets too sunny, or starts to rain.

Does climbing stairs really help to start labor?

It's often said that in hospitals midwives ask you to walk upstairs and down, in order to get the early stage of labor to go faster.

Climbing stairs has the same effect that walking does. It helps your baby to engage better, your cervix to dilate, and also increases the oxytocin level in the cervical area. Additionally, lifting your legs, one after the other, in order to move on to the next step opens up your pelvis. This makes more room for your baby and helps in bringing on labor. The slight swinging motion and small accelerated movements while going up, and the little bumps while stepping down, all help your baby to position himself or herself better for the labor.

Remember, it is important that you don't exhaust yourself climbing stairs, trying to get faster into labor. You should know your own limits, and must listen to your body signals.

How about swimming in order to bring on labor?

Swimming is another excellent exercise that helps bring on labor. The breaststroke especially is said to have this effect.

Remember to wear goggles and follow proper swimming techniques. If you keep your head above the water all the time while swimming, your spine will curve unnaturally. This is likely to strain your back, which is already coping with the extra weight of your belly.

If you don't know the right techniques, don't let that stop you! If you can swim a little bit, it becomes surprisingly easy to learn the proper technique for swimming breaststroke. Contact a swimming teacher for a lesson.

Immersing your body in water, when you are heavily pregnant, is truly a joyous experience. The water supports your body and takes off weight from your feet and joints. If you are suffering from swollen feet at the end of your pregnancy, the slight pressure of water will relieve this common problem comfortably.

It is indeed worth going to the pool or to the beach to enjoy the benefits of water and of swimming, to help bring on your labor and to get relief from swollen feet!

Does squatting help in starting labor faster?

Squatting opens your pelvis and makes labor easier, because it helps your baby to move down the birth canal and also creates more room for him or her to be born. Squatting can help you to get to labor faster, in case it doesn't start because the baby is too high.

The squatting position helps your baby to descend and engage into your pelvis. After your baby has engaged well, it's less probable that she or he will be able to turn anymore. This means that you should squat only when your baby is in the right position for birth. This position is called the anterior position in which the baby is head down and facing your back. If your baby is in a posterior position -- back against your back -- or in the breech position head up, it's important not to encourage him or her to descend. Your baby has to turn into the optimal, anterior birth position before you do any squatting.

Swinging -- could exercise for natural labor induction be more convenient?

Using a swing results in a small G-force that encourages your baby to descend. To try this type of physical exercise in starting your labor, find a safe swing in which you can be stably seated.

All these exercises can be the last bit of natural encouragement your full term baby needs to be born. It's always good to exercise. It's never too late, and even a little of physical exercise goes a long way, and is an improvement on doing nothing at all. Exercise helps your labor to start and also keeps you fit. When you are physically in good condition, you will feel great and are able to resist stress and illnesses much better. So, go for a walk around your block, or to the nearest park to use a swing!

Five Kinds Of Exercise That Help Bring On Labor

If you feel that exercise doesn't help to start your labor, you can try labor acupressure, which is another recommended natural method for labor induction. Labor acupressure is proven to effectively dilate the cervix and stimulate contractions in addition to getting the baby to descend, not to mention its powerful benefits in relieving labor pains. Go to http://www.MaternityAcupressure.com to get a step-by-step guide showing effective, quick and easy techniques for inducing labor and getting labor pain relief.

Home Gym Workout Routines

Home gym workout routines can take the hassle out of staying healthy. How often have you claimed your busy schedule as the reason you could not get to the gym? How many times have you skipped a workout you knew would make you feel better because the fatigue of traffic and the pace of a gym with trainers were too much for your work weary mind?

Well, say good bye to the excuses standing in your way because home gym workout routines are the answer for your busy schedule. The key to a successful home gym workout routine is scheduling yourself time.

Workout

Even though you are working out at home, you still need to hold yourself accountable to your own body. Setting aside a little time will make your workouts less stressful because you will already have that time framed for the activity.

Home Gym Workout Routines

Home gym workout routines can be tailored to meet your specific needs and available equipment. Try a treadmill workout routine to get yourself started and you can do that today. With a treadmill walking program you can work legs and even tone abs and arms.

You should always consult your physician before beginning any workout regimen, because they can help you tailor your routine to your health needs and abilities. Begin with moderate walking twenty minutes a day and this can go a long way to decrease your stress load, increase your energy level and tone your muscles.

The great thing about a treadmill workout routine is you can do it year round in any weather condition. A treadmill walking program can be done as you read the newspaper or make evening calls or it can be a time of complete peace and isolation. Adding small hand weights can afford upper body toning even as you walk.

Your body deserves your attention, and your schedule need not stand in the way. Try a home gym workout routine today to shake away the cob webs from your body and you'll start seeing amazing results.

Home Gym Workout Routines

Skinny Guy Workout - Workout Plan For Skinny Guys to Build Insane Muscle Mass

If you're a skinny guy and are looking to pack on some pounds of rock hard muscle mass, then you're going to need a good skinny guy workout plan, and stick to it.

Why "Skinny Genes" Are Your Best Friend

Workout

If you're anything like me, then you've probably cursed your "skinny genes" on more than one occasion - especially if you listen to any of the usual rubbish that is spouted in most gyms about "skinny genes" being your obstacle to muscle gain.

Skinny Guy Workout - Workout Plan For Skinny Guys to Build Insane Muscle Mass

Well, that's really a load you know what. While genes do play a part in natural body type, size and propensity to build muscle, they should not stand in your way to gaining muscle mass. In fact, I discovered that they can even be your friend.

How?

Well, the advantage of being a skinny guy is that it only takes a small increase of muscle mass to look really impressive, since our body fat percentage is usually low by nature. This means that it is very easy for us to get ripped, and get the admiring looks on the beach and in the gym. This alone will give you the confidence and motivation to continue to make gains with your skinny guy workout plan.

In a good skinny guy workout plan, there are 3 major things that you must perform and make part of your routine. These are:

Skinny Guy Workout Part 1 - Eat BIG

Skinny guys and hardgainers struggle to gain mass in their workouts usually because they don't eat enough, or they eat at the wrong times.

According to most nutritionists the average male should consume around 2,000-2,500 calories per day to stay healthy. However, this is simply not enough for a skinny guy workout.

Most bodybuilding experts recommend a daily intake of around 3,500 calories for the skinny guy hardgainer in order to create significant muscle mass gains.

Split over 6 meals per day an example skinny guy workout diet plan would be as follows:

Breakfast: 100gms of Oats, 2 whole eggs, 1 banana, 1 slice of wholemeal toast

Mid-morning snack: 1 protein shake (30gms), 1 orange

Lunch: 100gms of meat, poultry or fish, 200 gms of boiled potatoes (preferably white potatoes), 100 gms of fresh vegetables.

Mid Afternoon snack: 1 protein shake (30gms)

Dinner: 225 gms of meat, poultry or fish, 200 gms of boiled potatoes, 100 gms of fresh vegetables

Before Bed: 1 protein shake (30gms)

Skinny Guy Workout Part 2 - Weight Train

Weight training is the second integral part of a skinny guy workout plan. Without it, you can forget gaining any muscle mass.

The secret to a weight training for skinny guys and hardgainers is to focus on 3 all-body workouts per week, for 45minutes-1 hour at a time and make sure you keep the intensity up throughout.

The best way to train in a skinny guy workout is a system known as high-intensity low-volume training - whereby you lift heavy loads for small numbers of repetitions, rather than light loads and many reps.

Use the following skinny workout routine 3 times per week (never train two days in a row):

Squats 1-3 sets of 8-12 reps

Bench Press 1-3 sets of 8-12 reps

Bent Over Rows 1-3 sets of 8-12 reps

Bicep Curls 1-3 sets of 8-12 reps

Lying Tricep Extensions 1-3 sets of 8-12 reps

Calf Raise 1-3 sets of 8-12 reps

Skinny Guy Workout Part 3 - Sleep Well

The most underrated aspect of any skinny guy workout - sleep and rest. Without you're simply depriving your body of the time to repair itself.

Remember:

Muscles are made in bed, not in the gym

When we reach a state of deep sleep (after REM stage) our bodies produce a natural growth hormone (GH) which is anabolic in nature (i.e. it helps to build muscle, repair tissue, increase bone density, and improve our immune system). While it is often secreted throughout the day, the largest and most effective secretion happens about an hour after the onset of sleep.

In short, getting a good 8 hours of quality sleep per night is essential for skinny guys to maximize their efforts in the gym and in the kitchen, and should be an essential part of your skinny guy workout.

Avoid caffeine and exercise before bed, and drink a natural herbal tea to relax like chamomile. Some people eat bananas before bed to help aid their sleep. Do whatever works for you.

Skinny Guy Workout - Workout Plan For Skinny Guys to Build Insane Muscle Mass

Finding the right skinny guy workout is imperative if you want to build muscle and gain mass quickly. See how "Skinny Vinny" overcame his horrible genes and packed on over 41 pounds of rock hard muscle in 6 months Skinny Guy Workout.

Fitness Boot Camps For Women - Fitness, Health and More!

Many women have not considered joining a fitness boot camp to improve their general health or to lose the extra flab. Few women have joined in the past only to understand the benefits of joining in a fitness camp. They are proven to lose weight faster and stay in shape better than their counterparts sweating it out in the gym. A camp instructor devises a plan for a regular and a consistent workout without being dependent on it unlike a regular gym. It pushes the lady into the habit of working out regularly and reduces the dependency on expensive machinery.

Many women have trouble losing weight in the traditional gym method either due to lack of commitment or motivation. A boot camp is a tested and proven way for a lady to lose weight and maintain the same for years to come. It is highly effective than the exercises done in a gym. It teaches how to workout completely in a short time like in less than an hour so it motivates the person to exercise regularly.

Fitness

There are different camps for different levels of the participants. A boot camp classifies its participants based on their previous experience with exercise and puts them in one of the three categories - novice, intermediate and advanced. The difficulty of the fitness program increases with time so as to challenge and increase the capability of its participants.

Fitness Boot Camps For Women - Fitness, Health and More!

Exercises taught in a boot camp are devised scientifically so they provide guaranteed results provided the camper practices the exercises on non-camp days. Joining a camp is the best and the fastest way to tone muscles and to lose the extra weight. A fitness camp runs on time-tested techniques of resistance and cardiovascular activities. It builds muscle by boosting the body's metabolism and thus reduces fat and even prevents fat-buildup in the future years. As the participant gains interest and results, exercises get tougher to bring out the maximum talent in the person.

Women have the risk of getting a heart disease more than men do, so it is important for her to do certain exercises more than men do to prevent getting a heart-attack. A boot camp concentrates on cardio-vascular exercises so it is highly useful for a female. It gives enough exercises to boost the cardio-capacity and successfully prevents a heart-attack or a stroke. It is important to choose a program that specializes in cardio-vascular exercises.

Boot camps rarely use any kind of equipment or machinery. These programs effectively make use of body weight to reduce fat and tone muscles. Exercises which involve weight-training are scientifically proven to increase bone density in women. Women are at a higher risk of getting osteoporosis than men due to certain hormonal differences in their body. By training effectively a woman can strengthen her muscles and bones and stay out of the risk line.

Busy professional women in an office or a stay at home lady both find it hard to devote any time to them especially in the area of fitness. An average workout in the gym use up more time and does not provide results quickly. But in a boot camp, the lady is brought in to a habit of working out and she is taught how to do a complete body workout in less than 45 minutes in a day. This saves lots of time and it is also more efficient than the traditional exercise style taught in a gym. A fitness program designed specially for women is the best choice for a lady who wants to lose extra flab and get into shape.

Fitness Boot Camps For Women - Fitness, Health and More!

Dan Clay is the owner of Dangerously Fit Boot Camp. If you would like to book a free 2 week trial to his Sydney boot camp or would like to try Coogee boot camp contact us today.