Workout Less, Lose More Weight

[ The Following is an Excerpt Fromhttp://goo.gl/7NPUjB ]

Most people tend to focus on traditional cardio workouts when trying to lose weight, but running on a treadmill is typically not going to have any major impact on your waist size. Part of the problem is that cardio is among the least effective forms of exercise when it comes to weight loss.

Instead, opt for high-intensity interval training (HIIT). Several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session. This short intense training protocol improves muscle energy utilization and expenditure due to its positive effects on increasing muscle mass and improving muscle fiber quality. 

Muscle tissue burns three to five times more energy than fat tissues, so as you gain muscle, your metabolic rate increases, which allows you to burn more calories, even when you're sleeping. HIIT is also extremely time efficient. You can actually lose more weight by reducing the amount of time you spend exercising, because when you’re doing HIIT, you only need 20 minutes, two to three times a week. Any more and you'll overdo it!

The key factor that makes interval training so effective is intensity. To reap maximum results, you need to work out at maximum intensity, with rest periods in between spurts. It’s also important to remember to keep upping the intensity as you get more fit. Again, if the exercise is not challenging enough, you’re not going to reap results. You can read more about High-Intensity Interval Training and get the details on how to properly perform these types of exercises in the following article: 

LINK: http://goo.gl/aPq1pL

It is also recommend to try breathing through your nose while doing your workout. This raises the challenge to another level, but it will also help you pace yourself as you may need to slow down in order to keep breathing through your nose. 

If It's a Six-Pack You Want, Remember:

Besides being ineffective for weight loss, the traditional abdominal sit ups have been found to recruit and produce the least amount of muscle activity, which means it’s also ineffective for coaxing out that six pack.
Instead of doing just the standard sit up, add functional core-strengthening exercises like planking, which engages a wider range of muscle groups, including your arms, legs, glutes, back, pelvic muscles, and obliques. Here are two key points for performing a plank correctly:

1.) While in plank position, pull in your bellybutton.

Your bellybutton is attached to your transverse abdominis, that inner sheath that holds your gut inside and gives your spine and vertebrae a nice, weight belt-tightening type of support. So by pulling it in, you begin to contract that deep inner transverse abdominis muscle. If you want to work your six-pack rectus abdominis muscle, drive your chin down toward your toes while you're focused on squeezing your bellybutton in.

2.) Do a Kegel squeeze.
A Kegel squeeze is performed by drawing your lower pelvic muscles up and holding them up high and tight. For men who aren't familiar with that term, it's similar to trying to stop urinating in the middle of the flow. This squeeze will allow you to feel and focus on your abdominal muscles.

Keep in mind, however, that in order to really get "six-pack" abs, you have to shed fat. Men need to get their body fat down to about six percent, and women around nine percent in order to achieve a classic six-pack look.

0 comments:

Post a Comment