Monthly Archives: August 2013

Tips to Lose Excess Fat Quickly

Losing Excess Fat Quickly

Burning calories can be a difficult task for anyone. Fitness enthusiasts are always mulling over options in relation to cardio exercises. What methods can you use in order to start shedding weight? You just want to get in those 30 minute exercises and be on your way. This piece will list tips on burning calories quickly and efficiently.

Jump Rope

Looking for fast calories burns? A jump rope will quickly become your best friend as it is nice and easy. You can start anywhere and simply skip your calories and fat away.  It is recommended to keep a jump rope handy at all times. You can take it out anywhere and start skipping.

Research has shown that 10 minutes of skipping rope is enough to lose 100 calories. This is excellent and you could lose a sufficient amount of calories in a short period.

Drinking Water

Sounds like an easy suggestion does it not? There are research studies done showing the effectiveness of drinking water on weight loss. There are health benefits such as ridding your body of unnecessary toxins and it can help with weight loss fast.

There are times when the body is simply craving water and you confuse it as being hungry for food. This is a common issue for people and it is best to always keep water in hand and remain hydrated. You will notice a difference in your overall eating behavior in no time. This is a long-lasting solution and one that should be stuck with for life.

Walking/Running

This is the one everyone knows about when it comes to losing calories and shedding fat. All it takes is a mile every day in order to start noticing results. You can run, jog, or walk your troubles away each day as calories will shed quickly.

Always look to challenge yourself when putting together a regimen to follow. Running a mile should not be the only focus, you should crave to improve your times and burn calories rapidly. Improving your time is the best way of staying fit, maintaining a challenge, and being happy with your state of mind.

Housework

Remember those pesky chores around the house? They can be your biggest enemy as you look to move on with life. Yet, they can become your best friend as you try to shed calories. Even doing something as simple as sweeping the floor can help you lose weight in a hurry. Try it wearing a weighted vest!

The Battle between Power Racks and Smith Machines

Power Rack

Fitness enthusiasts are often seen mulling over the power racks and smith machines. There are varied opinion on these gym machines and their benefits. There are certain individuals in every gym that are seen religiously using one or the other. Everyone has an opinion on the matter and there is logic found in all viewpoints. This piece will discuss the advantages and disadvantages found with power racks and smith machines.

Power Racks

Power racks (or power cages) have certain advantages to them. These are commonly referred to as the ‘right way’ of doing things. There is a debate ongoing about the veracity of such a claim because of the benefits associated with smith machines.

Power racks are advantageous because the movements being completed are natural. There is no assistance along the way and it maximizes your entire core and working muscles. There is a safety precaution in place that will catch the weight.  Power cages help in producing balance and strength like nothing else.

The disadvantages have to be highlighted too. One of the biggest disadvantages with power lifting in power racks comes in the form of having a large learning curve. The movements require being able to handle 45lb right from the beginning. This is often too much for certain beginners and can scare them away.

Smith Machines

The biggest detail in a smith machine vs power rack cage debate revolves around balance. The smith machine is able to provide balance for those working out and the chances of hurting yourself are minimal. It is also easier for beginners to adjust to new movements such as squats because any weight can be used. The actual bar does not weigh much and is certainly lesser than the regular 45lb barbell.

Let’s move onto the disadvantages with a smith machine. There are many people that love to point these out in the gym. The joints can have unnatural stress placed on them during exercises such as the squat. Natural movement is not depicted with a smith machine because it is a straight ‘up and down’ set up. There is no swaying back and forth that is naturally done in the power rack to counteract stress on joints.  It is an expensive machine that tends to do minimal work and is useless for specific exercises. This is a grave concern for many gym owners and regular gym members.

Power Lifting Techniques

Power lifting is different to body building. The goal is not to gain mass, but to gain strength. There are specific techniques in place, while using these machines in order to gain strength. Let’s take a look at them.

Spotters are an excellent idea and can help in maximizing potential when lifting weight. Plus, no one wishes to get hurt while executing these exercises. Some individuals will like wearing knee wraps and/or belts to reduce the stress placed on other muscles.

Explosive movements are required as a power lifter. For squats and bench press, try exploding with the movements. Make sure the movement is being performed correctly; many power lifters will not go low enough during squats.

Give your muscles some needed rest. Do not go for a continuous schedule with power lifting moves. The results will be mediocre and injuries become a serious concern. Three days a week with rests in between is recommended for all power lifters.

Reinvigorate Your Dietary Choices

Diet Choices

Looking for a clean diet to go on as the year progresses forward? There are countless methods of tackling this issue and heading towards a path of beneficial weight loss. Dietary choices can appear to be complex, but they are easier than one would naturally assume.  With a series of steps to refresh your diet, the results will become noticeable. This piece will discuss dietary choices that can be made in order to enhance one’s diet and reach their weight loss goals.

What Are You Currently Eating?

Before progressing any further, it is important to assess the food that is currently being consumed. What is the nutritional breakdown of your present diet and what foods are predominantly a staple of your meals? This can paint an excellent image of the issues residing over your current situation and the modifications needed to be made.

Look to break down the items into little groups. Find out how much protein is being consumed, vegetables, grains, and calcium. It is a part of the process and should not be overlooked for the sake of moving onto the ‘reinvigorating’ bit.

Start Cutting Back and Removing

It is now time to start eradicating certain parts of the current diet. These are foods that have no place in a weight loss diet and will only harm your endeavors.

These foods come in different shapes and sizes with a diverse range of impacts on your health when trying to make the right dietary choices.

Begin by removing all forms of processed foods. These are horrible for your health and will lead you down a path that is difficult to come out of. Added sugars have to slowly be eliminated from your diet.

Remember, completely eradicating these sources is baseless. It has to be a slow and steady process for the body to accommodate the changes without fighting back (i.e. getting ill).

Make the Additions

Now it begins, you are able to start adding healthy foods to your diet. Your dietary intake will begin to alter as you start including these foods into the diet. Which foods might these be?

The goal has to be to have a balanced diet. You need to look for good sources of protein, fruits/vegetables, dairy and whole grain products. Without the right balance, you will always struggle to lose weight and excess fat.

Look to start including ‘power foods’ such as bananas, celery and lentils. These are foods for weight loss that are packed with nutrients.

Weighted Balls and Their Differences

BAlls

Gym routines are continuously being tweaked in a bid to maximize time spent in the gym. Weighted balls have been included by fitness enthusiasts looking to spice up their work out and make it increasingly rigorous. This piece will discuss the advantages and disadvantages of both slam balls and medicine balls. Which one is better or are they both the same?

Slam Balls

They come in different weight classes ranging from 2lb all the way up to 50lb. It is up to the type of exercise one is conducting as to which slam ball is required. The largest one can be equated to being the size of a regulation basketball. It is easy to handle and is often preferred by people in the gym.

The advantage of a slam ball over a medicine ball is its ability to be thrown. You can easily toss it around for exercises requiring throwing motions. Athletes prefer slam balls for certain exercises because of this. It can be used in partner exercises in order to reinvigorate your workout and make it fun.

Explosive energy is necessary for athletes and even the average Joe in the gym. You do want to get that little burst of energy and this can happen with slam balls. Building up cardiovascular strength and overall muscle tone happens easier with a slam ball in comparison to a medicine ball.

Medicine Balls

Medicine ball sizes can range just like slam balls. The weights range from 2lb to 50lb just like a regular slam ball collection. Many people use medicine balls for exercises such as squats in a bid to add more resistance. It is a great core ball tool because it hits that core better than anything else.

The difference between a medicine ball and a slam ball comes in the form of holding vs throwing. A medicine ball is not designed or meant to be tossed. It is meant to be held close to your body while conducting movements in the gym. Medicine ball exercises have their own place in a workout program.

The material from which medicine balls are made makes them conducive for dead ball exercises. The leather provides excellent grip and is manufactured for this exact purpose.

These are not as good for weight-lifting programs because they are not designed for those particular movements. Most people will use these for light cardio workouts and getting the body warmed up.

In the end, it is all about preference and nothing more. Both have their uses and can be found at the local gym.

Which Size to Use?

As noted, weighted balls come in a range of sizes. Looking to gain strength? It is best to go with a heavier ball that will be around the size of a basketball. It will help in pushing the muscles to the limit.

Choosing the weight of the ball should be dependent upon the ability of the person. Do not select a weight will is causing instability and loss of control. This can lead to injury. The partner’s strength has to be taken into account too.

Best way to find the ‘perfect’ weighted ball is to do a little assessment. Hold the ball away from the body. Is it putting significant stress on the muscles? Is it better as you bring it closer? A weight is too heavy, if stress is placed regardless of where the ball is held. It is too light, if there is no stress placed at any point of the assessment.