High Intensity Training is a type of physical activity that consists of alternated periods of high and low intensity exercise. It’s based upon the idea that your body will eventually start to get used to cardio exercise if it’s always done at the same speed. In order to get a more effective workout, you must up your intensity and really push yourself. One of the most appealing aspects of interval training is that because each workout session is performed at a much higher intensity, you’ll need to workout for a shorter period of time. Instead of spending an hour performing cardio, you will only need to spend 20-30 minutes (excluding the warm up and cool down).

Due to the intense nature of high intensity training it should only be performed 2-3 times per week. In addition, training sessions need to be spaced out more evenly. For example, perform high intensity interval training on Monday and Thursday or Monday, Wednesday, and Friday. These would be good choices because these schedules give your body an even amount of rest between workouts. It’s also extremely important for beginners to consult with their primary care practitioners and verify that they are in good enough shape to be able to handle workouts of an increased intensity. The take home message is that high intensity interval training will allow you to workout smarter, not longer.

High Intensity - Resistance Training

You’re really excited about this decision and you’ve even got the new workout clothes to prove you mean business. But then the starting day rolls around, and after about thirty minutes on the treadmill, you notice that you’ve only burned fifty calories, and you start to get discouraged. You think that you’ll never achieve the weight loss that you want unless you live on the treadmill, and that sounds awful. As a personal trainer I can tell you that cardio by itself will never give you the results that you’re looking for, so discover resistance training.

In addition to cardio a workout program should always include resistance training, which helps to build strength in the body by increasing muscle tissue through certain types of exercises. Resistance training is effective for both men and women. However, I have found that women tend to shy away from resistance training in fear of looking bulky. This is one of the biggest myths surrounding fitness. Unless women are using performance enhancing drugs (steroids, etc.) or lifting extremely heavy weights they will not get those bulky muscles they are afraid of. In addition to losing body fat through resistance training, women can also expect to drop dress sizes because muscle takes up less space than fat.

The more muscle a particular person has is directly related to the rate at which their body can burn calories. For instance, for every five pounds of muscle that you add to your body, you will be able to burn up to 250 extra calories each day, no matter what type of exercise or physical activities you are engaged in. This is much smarter weight loss.

If you’re interested in exploring resistance training as a way to discover increased fat loss and a boosted metabolism that actually makes it easier to burn calories throughout your normal daily routine, talk to a certified personal trainer about formulating a plan for the appropriate workouts to your current exercise plan. Be sure to devise a plan that will let you work each major muscle group. In addition, the resistance training program will need to progressively become more challenging so that your body will become even more efficient and fit. You’ll feel your strength grow as well as your weight loss.

Eating The Fruit of Health

or tried to cut carbohydrates out of your life completely and permanently, the odds are that you’ve tried to achieve weight loss by restricting what you eat. And the odds are that you probably got very frustrated, very hungry, and eventually gave up on the diet only to regain what little weight you may have lost. The problem with many diets is that they focus too much on eating less and not enough on eating smart.

If you are interested in learning more about the actual science of weight loss and how to burn fat and keep it off, you need to become familiar with something known as the Glycemic index. Food health experts use the Glycemic index as a system of ranking the benefits of the carbohydrates contained in a certain food by the positive or negative effect that it will have on a person’s blood glucose, or blood sugar. The scale is created by comparing a food’s ranking to pure glucose, which has an index of 100.

The reason that the Glycemic index is important to those that are interested in eating smarter to achieve greater weight loss is that when a person consumes many foods with high Glycemic rankings, a rapid increase of insulin is caused in the body. These spikes in insulin levels will prevent the body from using fat as an energy source. Instead of weight loss, people who consume a lot of foods that rank high up on the Glycemic index will find that the insulin helps to deposit energy directly into the fat cells, which usually causes weight gain.

If you are serious about achieving significant and sustained weight loss, it is important to be aware of foods that rank high on the Glycemic index. Adopting a low Glycemic approach will allow your body to burn fat throughout the day, and make the most out of your hard workouts in the gym. This does not mean that you can never eat a food with a high Glycemic index rating; in fact, combining high Glycemic foods that you enjoy with a quality protein will automatically counteract the insulin spike in your blood.

Tuna Steaks with Herb Crust, accompanied with warm roasted tomato & bean salad.

Healthy low fat recipes are an essential part of any weight loss programme. Eating less fat and eating more fat free foods should be the first thing you do when you start a low calorie diet. Healthy recipes don’t have to be boring and tasteless.

Try this tasty recipe below…

Preperation Time: 10 minutes

Cooking Time:        1 hour          approx 330 calories per serving

Serves:                          4

Ingredients:

• Low fat cooking spray
• 400g (14oz) ripe vine tomatoes, halved
• 250g (9oz) fine beans, trimmed and halved
• 50g (1 3/4oz) pitted olives
• 1 tbsp balsamic vinegar

For the tuna steaks:

• 40g (1 1/2oz) couscous
• finely grated zest of ½ lemon
• plus lemon wedges to serve
• 1 tsp paprika
• pinch of cayenne pepper
• 3 tbsp finely chopped parsley
• 4 x 150g (5 1/2oz) fresh tuna steaks

1.Preheat the oven to gas mark 4/180c/fan 160c.

Grease a non-stick baking sheet with the low fat spray and place the tomatoes on it cut side up. Season well and sprinkle with sugar.

Roast for 1 hour or until very lightly charred

2. Bring a pan of water to the boil and cook the beans for 5 mins or until tender. Drain and combine with the olives and vinegar. Season well and add the tomatoes. Mix gently and set aside.

3. Meanwhile mix the couscous, lemon zest, paprika, cayenne pepper and parsley. Season well and put on plate. Coat the tuna steaks with the couscous on both sides.

4. Heat a non stick frying pan, mist with low fat spray and fry the tuna for 2-3 mins on each side until cooked and crisp. Serve with the warm salad and a lemon wedge each. Enjoy…

Whatever you decide to cook, think about what is the healthiest way to cook it. It is far better to boil, poach and steam your food than to fry it in Calorie laden oils. If you are frying remember to use low fat cooking spray.

Pure Acai Berry is found in the lush rain forests of Brazil. Pure Acai berries grow on the tops of the Amazon palm tree. The deep purple pigment conceals the amazing antioxidant power that has made it so highly sought after.

What Does Pure Acai Berry Do?

Pure Acai Berry is reported to increase metabolism and energy. Pure Acai is said to promote cardiovascular and digestive health as a result of an amazing combination of healthy fats (monounsaturated), phytosterols and dietary fibre. It is rich in the essential fats omega 3, omega 6 and omega 9.

• It is a 100% pure and also contains Vitamin A, C, E, B1, B2 and B3 along with potassium, calcium magnesium, copper and zinc. The Pure Acai berry is rich in protein, containing as much as an egg. It also is a 100% pure and also contains trace minerals important for muscle regeneration
• Increases antioxidant levels in the blood
• Offers a rich source of bioactive polyphenolics which may promote the death of leukemia cells
• Anti-inflammatory

Ingredients
Pure Organic Freeze Dried Pure Acai Berries – 500mg

Other Ingredients (10mg):
Rice Flour, Magnesium Stearate and Silicon Dioxide.

Directions for Use
2-4 Capsules daily Store at room temperature

Caution

Do NOT exceed the Stated Dose. NOT intended for use by persons under the age of 18.   Always Consult your GP before taking Nutritional Supplements. Please consult a GP if pregnant or lactating Suitable for vegetarians.

Manufacturing
Manufactured in the UK to GMP standards Organic freeze dried Pure Acai Berry from Brazil.

There are many different methods of losing weight.  Some people swear by one diet, others prefer to use diet patches or diet pills.  Whichever method you use try and aim for a weight loss of 2-3 pounds per week.  This is a rate of weight loss that is sustainable in the long term without damaging your body.

Overall you should be looking to exercise more, eat healthier and drink more water.  Although the going may be hard at first it is important to think positively and stay motivated and soon you will be at your target weight.
Researchers at the National Weight Control Registry found that the people who were most likely to maintain their weight loss were those who maintained their behavioural and lifestyle changes that helped them to lose weight.  They identified two factors in the people who kept the weight off; the first of these was consistency in their day to day dietary habits.

The second factor that enabled people to maintain their weight loss was the ability to recognise when they were slipping back in to their former bad habits.  A small weight gain is easier to put right than a large one.  They also found that people who lost weight and maintained it for two years reduced their risk of gaining it back by 50%

If your goal is to lose weight and keep it off stop procrastinating, stop wasting time and do it now.