Doing either weight training or cardiovascular training alone will not build a stronger, lean body. Cardio and weight training must be performed together or on alternate days to achieve long-lasting results.

Weight Training

Working with machine weights, body weight training, or using free weights will build muscle mass but weight training alone is not enough to burn off fat. Weight training should be any overweight person’s best friend. Many people who wish to lose weight go overboard on their calorie counting and may not take in sufficient food so the body’s metabolism starts to slow down. This is catastrophic. Using weight training, the body can be tricked because; when lean muscle tissue is added to the body it has no option but to burn more calories at rest. Expect to burn around an extra 50 calories per day for each pound of lean muscle tissue added to the body. This may not seem a lot but over a year, it equates to over five pounds in weight loss. This is real fat loss not water. Five pounds of sugar is equivalent to the fat lost.

Cardiovascular Training

Weight training is so important for anyone who wishes to lose weight but how do you burn off the excess fat to reveal the new lean muscle tissue? By getting the heart pumping and performing cardiovascular training, such as walking, running, skipping, cycling, swimming, tennis, badminton etc. When the heart is forced to pump through cardio, huge amounts of calories are burnt. Another thing to remember with weight loss is that it does not happen overnight. In a month, there will be a significant change if both weight training and cardio exercise effectively worked at. Clothes may feel looser, the muscle tone may start to show, and you will be more than likely craving healthier foods and feel healthier in yourself.

Weight Training and Cardio Together

This is why it is important to know that no matter how much cardio exercise you do, if you do not have lean muscle tissue to work with, the metabolism will start to slow. Cardio exercise will more than likely burn calories for a couple of hours afterward but weight training goes one step further and burns fat for up to forty-eight hours. An ideal fat burning workout would include a little weight training such as press-ups, sit-ups, burpees, jumping jacks, squat thrusts etc, and cardio exercise like walking or power walking (which burns more calories per mile than jogging). The bigger the muscles are used with cardio exercise, the bigger the calorie burn, so the legs worked during weight training and cardio will help anyone to lose weight and tone up. Spinning, jogging, and walking are perfect examples of effective cardio exercises that will help to shed fat.

All you need is motivation, your own body weight to use as resistance, and a friend to spur you on, if you choose to. The hardest thing for someone who has not undertaken any exercise in a long time is the feeling of breathlessness. Exercise pushes the heart to pump round more blood and, in an unfit person, this will show as a side effect of fatigue and breathlessness. It is important to go slow and not push yourself too hard in the early stages. Exercise of any kind is always more beneficial than none.

Obviously, the heavier you weigh the harder it will be to perform bodyweight training such as press-ups, sit-ups, burpees, squat thrusts, jumping jacks, skipping, one-legged squats, dead lifts etc but this will cause your body to shed a lot of excess fat as well as build lean muscle tissue which increases the natural resting metabolism.

If you have a partner to work with, great, if you do not, place that funky CD in the machine and state in your mind that you are ready to make a change. You do not need to buy or use any items of equipment with body weight training because your body supplies the resistance. The heavier you are the more calories you will burn because your body has to perform the exercises against more weight. The pounds will start to fall off but you should aim to burn off around 7000 excess calories per week or 2lb of fat. This is only 1000 calories per day so with exercise and a calorie deficit, this can be easily done. The more exercise is done the more calories will be burnt. If more than two pounds is shown as weight loss on the scales, it will more than likely be water loss and will return when fluid is consumed.

As well as working your heart and burning fat, exercise will also change your total outlook on your diet. Exercise will curb cravings for junk food and, as you continue, you will start to make positive dietary changes.

So how does one start out training alone. Firstly, if you have never undertaken any exercise, consult your doctor for their advice. State that you will not be exerting yourself too much but you want to lose weight naturally through diet and exercise. I would advise that you keep your sessions to a minimum in the beginning, especially if you have never performed this type of exercise before, so aim to train for a minimum of ten minutes.

• Try to perform a minimum of five press-ups, (pull in abdominals, and keep back straight. If these are tough, get on your knees and perform the same number of press-ups)

• Ten sit-ups (without straining the neck and continue to look up at ceiling. You should feel a pull in your abdominal area. Try to perform them slowly to build that fat burning muscle.

• Aim for twenty seconds of squat thrusts or alternate squat thrusts (where either the left or right leg jumps out and the other leg jumps back in to train alternate muscles on either side).

• Burpees may be too tough for a beginner but I will explain exactly what you must do here. There are various varieties of burpees, some that include a press-up or others which are started in a press-up position but jump your legs in and then perform a high jump. That is one rep. Try to perform up to five and keep working at these fantastic body toning moves. This exercise works your arms, legs, buttocks, and abdominals, plus builds lean muscle tissue.

• Jumping jacks are a fantastic workout for the heart. Try to work up to thirty seconds but always listen to your body if the pain gets too much.

• One-legged squats are one of the best exercises to tone the buttock muscles. Very similar to a normal squat where the bottom is pushed back as far as possible, back is straight, and the thighs are parallel with the feet. One-legged squats are tough. If you need to hold onto something for support to get used to the kind of balance you require, use that help. Hold one leg in front of you or behind and squat down on one leg as far down as you can go so you are able to return up to the starting position without causing strain. Try to perform at least two on each leg.

• Dead lifts usually use weights but tins or bottles of water can be used. Stand tall and pick up the weight from the ground and pull it toward the hip area so you stand upright but lean back to lengthen your back in a deep stretch. Keep the back straight and bend the knees slightly. That is one rep. Try to perform up to ten dead lifts.

This may not seem like a lot of exercise, but to a novice some of these exercises will be tough. This will help to build your fitness and burn fat. In the next article, I will talk about how cardiovascular exercise is important for weight loss and in others I will talk about intermediate and advanced methods of training at home.

Many people may hit a plateau stage in weight training and need something to push them toward the next stage. A great method to help with this is short, sharp one-minute drill sessions in skipping, sprinting, high jumps, or other exercise of your choice. As long as it works the heart and pushes you to your limits in a short space of this, it will improve your fitness tremendously over a few sessions.

Both aerobic (skipping, running, cycling etc) and anaerobic exercise (plyometrics, weight training, bodyweight training) work well together and help to burn off excess fat in the body. In order for lean muscle tissue to be visible, the body fat percentage must be low. Weight training alone will not burn off fat. Cardiovascular exercise is also required to burn off excess fat. Anaerobic exercise is effective to build lean muscle tissue and give an increase in the basal metabolic rate (BMR) but aerobic will burn off fat and expose the lean, sexy body underneath.

A perfect intensive training plan would be to perform a set of your weight training exercises and then skip or perform squat thrusts for one minute to keep the heart rate high. This will torch calories and more than likely boost the metabolism for several hours afterward. Put together with aerobic exercise, which helps to burn fat for up to forty-eight hours, these short sharp minute drills will invigorate your body and work your heart and muscles to the max.

That last thing you want to do when you desire to build a stronger body is to reach a plateau stage where your fitness cannot improve or you struggle to push through the pain barrier. Short intensive one-minute aerobic sessions will get the blood pumping, strengthen the heart, and burn off stored fat.

Running and skipping are also weight-bearing exercises that strengthen the skeletal system and prevent age degenerative diseases like osteoporosis. What is also important when linking both aerobic and anaerobic exercise together is eating a protein rich diet with complex carbohydrates.

A perfect snack to have before hitting the gym would be wholemeal bread with peanut butter and sliced banana. The bread contains complex carbohydrates that fuel the muscles for energy, the peanut butter contains a useful amount of protein, which keeps the body fuller for longer and helps to repair the microscopic tears to the muscles when weight training is performed. Bananas are an instant energy food and are low on the glycaemic index. It fuels the muscles. Together, this quick snack gives sufficient energy to complete an intensive workout. Try to stick to foods low on the GI scale. Fibre rich products are wonderful foods that sustain energy and so too are fruits and vegetables.

So how does visualization work? By using your mind, you can visualize yourself fitter. Your mind will give you all the answers you need. If you are struggling to add weight gain, for instance, visualisation will help you to find out exactly what you need to do or the right tools to build the body of your dreams. It could lead you to try out a new diet regime or find the right fitness trainer to work with who is easy to understand.

Visualization can be used to heal bodily ailments, caused through an imbalance in the chakras. When the body is unaligned through the energy systems, this is when dis-eases occur. Meditation and crystal therapy can heal the chakras and generate a positive outlook. By working on the body’s energy systems, this helps to build a stronger mindset.

As well as visualization, use affirmations to increase positivity and a powerful mind. Simple affirmations could be, ‘I am healthy and strong now’. Design the affirmations around what you want to achieve for your body. A faster way to build positive health is to ask yourself positive questions, also known as afformations. Not many people know about this concept but it makes sense to ask yourself positive questions. The mind creates our life so if we ask it positive questions, our life will become more abundant and healthy. It works for all aspects of your life, including fitness, abundance, positivity, health, compassion, absolutely anything.

To build on fitness, visualise your perfect body where you feel positively happy with yourself. How does your body look? Do you receive compliments from others? Have you lost body fat and increased muscle mass? Even if you are only in the early stages of adding lean muscle mass, it is powerful to visualize those changes to the body. This will help you keep at it. Many people give up if they do not see instant changes. Adding muscle mass is not an overnight miracle. It takes time, patience, and effort. Visualization may lead you to undertake bodyweight training exercises, plyometrics, or simple weight training or you may find the perfect partner to work with who is motivating and encouraging.

If you continue to visualize yourself fitter, over time your body will change, and you can look back and really believe that you have made that change. An increase in body mass boosts the basal metabolic system, helps the heart to grow bigger, a positive sign of increased fitness, and pushes your mind from one of negativity into positivity. Many people do not realise that their thought create their reality and visualization is a wonderful tool that we can all use to make our lives more abundant. If you struggle to push past a certain pain threshold, visualization can help you combat this.

Bodybuilders must make sure that they do not over train their muscles. Weight training is extremely important to build lean muscle tissue in the body but it is always possible to go overboard and cause internal damage to the muscle tissue and overtraining does not give any additional gains.

With any form of weight training, it is important to refuel the muscles after pushing them to their limits. Protein rich foods help to rebuild muscle tissue so that they can grow back stronger. Some bodybuilders may not eat sufficient protein to supplement their intensive training. When the body undergoes extreme training, it is important that a large supply of nutrients is available to support the muscles. If bodybuilders exert their muscles without providing adequate nutrition and protein, the body may suffer.

With weight training, it is also important to give the muscles time to rest. During the rest period, the muscles have sufficient time to repair and grow back stronger. Correct nutrition and rest periods will build a healthy, strong body. Of course if the lower half of the body is trained one day and the top half another day, this is fine but try to rest every other day. What body builders do not want to do is supply energy for a workout from lean muscle tissue. This can take place with over training.

A good sleeping pattern is also important for body builders. During 11.00 – 1.00 am, the human growth hormone (HGH) kicks in so it is important to have adequate sleep too in order for the muscles to heal and grow back stronger. Insufficient sleep may not give the muscles enough time to recover so the next workout may be tough, require mental focus, and may perhaps lead to an injury. To keep the body in tiptop condition, sleep, and diet is extremely important. An intensive workout does in fact encourage muscle growth but, without sufficient sleep, they are not able to replenish. Training already tired muscles may result in overtraining.

Bodybuilders are very proud of their body so it is important to build their body the strongest possible, but there may be unnecessary health implications like overtraining, injuries, and fatigue if the correct nutrition and rest is not supplied to the body. Bodybuilding is extremely competitive and others judge them on physique and muscle size etc. Bodybuilding can become obsessive to some and this may lead to overtraining.

If you like to train every day either at least train the upper or lower body one day and the rest of the body the next. This gives the upper or lower body time to recover. Treat the body to enough rest and eat plenty of protein to refuel the muscles and you should suffer no problems but try to be patient with muscle gain. It does take time to build lean muscle tissue like everything else.

Positives:

• Muscles require sheer exhaustion to grow back stronger, increase in power, gain strength, and build endurance. By training to failure, the exercise you perform gets harder the longer you carry out the exercise, so when training to failure you perform the same exercise until it is physically impossible to do more. This stresses out the muscles big time. When muscles are stressed, they microscopically tear and, with the right diet and rest, grow back stronger.

• This type of training builds incredible strength and, with mental strength and correct form, the muscles can grow back stronger as well as increase in size.

• Give the muscles a break to prevent injury. Increase the weight during a set and then reduce it to give the muscles a chance to recover.

• Push through the pain. When you feel that you longer are maintaining correct form, do not risk injuries simply reduce the weight until your mental power is back on top form. Positive mantras are useful, especially during various weight-training sets.

• If you have the mindset and muscle power, go for it. It is an effective way of building strength and power in the body.

Negatives:

• It has a high risk of injury because if correct form is not maintained, the body will suffer. When the muscles turn to jelly the body is telling you it has had enough.

• May not be a training style to suit everyone. Each person has a varied pain and fatigue threshold so do not join in if you know your limits are short. Design your own short, sharp workouts instead using a mixture of plyometrics and weight training.

• Studies have established that the best way to increase muscle size and strength is to work on the volumes lifted rather than the intensity of the training. Makes sense, because if you’re already exhausted after the first set than you may have to reduce the weight. If your muscles are already tired and weak, it would be dangerous to try to lift the same weight. It is important to listen to your body.

• Focus on gaining muscle strength and size through a focus on technique rather than competing far too many reps with a high weight that you may struggle to lift. I’m sure you would agree that it is better to perform three brilliant reps rather than five or six sloppy ones.

• During plateau periods, you could use advanced methods like eccentric training, where time and effort goes into lowering a weight before pushing back up explosively. This type of training stresses of the muscles far more than concentric alone would. Eccentric training causes greater damage to the muscles and therefore, with the correct diet and rest, can build stronger muscles. Eccentric training is perfect to do if you have a training partner as you could work on one rep max eccentric contractions.

Know what you put into your body - What if you knew exactly what ingredients went into your favourite foods. Most junk food contains refined white sugar, many chemicals, and vegetable fat. Check out the ingredients beforehand and the less sugar, salt, and fat included, the healthier the food. Better yet, make your meals from scratch.

Stay off a diet – It is so easy to follow a healthy diet full of proteins, carbohydrates, fibre, and Essential Fatty Acids found in oily fish, butter, and nuts if everything is consumed in moderation. Try not to starve your body by reducing one of the essential food groups like complex carbohydrates or fats – these give energy and are important to protect the internal organs. There are too many fad diets that promise fast weight loss but the best way to lose weight over the long term is to cut out junk food, sugar, salt, alcohol, and fried foods. Try to eat healthily 80% of the time and have a balanced diet full of fruit and vegetables.

Exercise regularly – Regular weight training and cardiovascular exercise is the perfect way to raise the basal metabolic rate naturally. Adding just one pound of lean muscle tissue will burn an extra fifty calories per day, and weight training helps to burn fat for up to forty-eight hours afterward.

Have one cheat day a week – That day is the one where you can eat your favourite foods. Following a healthy diet 100% of the time may be difficult for many, but eating healthily 80% of the time or six days of the week may help you stay on the right track.

Visualize the slim or muscled you – Changing the mindset and visualizing is extremely powerful and can help many people ditch the flab. The key is to believe that you have already lost weight. How would it feel when you are at your perfect weight with muscles in all the right places and a lean, fat burning body? It is possible through visualization and affirmations. Affirmations are powerful words that are spoken 20-30 times per day. Examples may be, I am now muscled, toned, and healthy now, or I am at my perfect weight and happy now.

Juicing – Fruits and vegetables rid the body of toxins and supply every essential nutrient. Juicing is big business and there are varieties of juicers available for everyone’s budget. Vegetables juices are a great way to start the day. Unbelievably, most vegetables contain up to 90% water. Even a banana is 80% water. Eight large carrots will make around a pint of juice. Add peppers, radish for an extra kick, and a few celery sticks and you have a fat free juice that will shift the fat and fill the body with vitality.

Eat regularly – Try to eat every three hours to raise the metabolism. When food is consumed the body undergoes dietary thermogenesis where calories are used up to digest foods. If you hardly eat throughout the day believing that is the way to shift fat your body will start to store more fat because it is being starved of nutrients. Eat more and take advantage of the calories burnt during digestion.

How is that possible?

When the body is tired through exercise exertion, lactic acid fills the muscles and acts as a force to help rather than slow down your workout. This means that only your mind and the electrical output it gives out is the enemy to let you down. There are ways to push your body through the mental pain and saying a positive mantra like only one more minute or no pain no gain is a way to push your body further. When the body is pushed to its limits, the heart starts to grow bigger and stronger and muscles flourish.

During exercise, electrical signals are involved in muscle contractions and when the body starts to feel fatigued, the electrical signals start to slow, and the body suffers through exhaustion. I am sure we have all felt it in one way or another, that feeling that you are not able to push yourself for one more rep. You must remember though that your mind has all the power. If you want to run a marathon, okay you need to be physically fit, but without your mind pushing you to the end, how would it be possible?

During moderate exercise, the body can carry on the workout for a long time because it is not as physically exerting as other training methods like weightlifting, boxing or Tai kwon do. These workouts physically work the muscles to their limits and therefore the mind kicks in by halting the electrical input to muscles, which then makes them feel like they want to give up. Tough exercises get the mind working against the muscles, even if you know yourself that you have more to give.

Great exercises that can push your mind through the pain barrier are ones like isometric training, tensing the muscles for a set amount of time in order to trick the mind into working harder. Some great isometric exercises are wall squats and hold for as long as you physically can before pain sets in, tensing the arms in a press-up for a set amount of time, the plank, or getting into a press-up position and walking the hands back and forth.

A fantastic way to trick the mind into going further is to perform an exercise over a set time and try to beat the number of reps or the kilometres covered. This is a wonderful motivator and can work to push the body that little bit further.

Where does that extra spurt of energy arise?

During a race of any kind, there is pain and muscles and metal strength is required to get through it, but why before near the finish line does the body finds a short spurt of energy that gives motivation and can make the body go quicker than ever? The brain gathers information from the muscles about how longer the body has to push itself and how much energy it has left. Before crossing the finish line the wondrous brain calculates your energy and then recognizes that, yes, it does have enough energy to be used, like in those quick spurts which you often see cyclists, runners, rowers, athletes use before the finish line. That extra spurt of energy is motivation in disguise.

“Go” was one of the first professional wrestlers to join the original Ultimate Wrestling Federation {UWF}. In 1989, “Go” started an organization called “Pioneer Senshi.” It was the first independent wrestling organization in Japan. He wrestled for several organizations as a freelance wrestler, including “New Japan” and WAR. “Go” won the World Wrestling Federation’s {WWF} Junior Heavyweight Title in 1979, in Osaka, Japan. He defeated Tatsumi Fujinami to win it and then lost it, a few days later.

“Go’s” record as a professional wrestler is as follows…

IWE (71-78)
New Japan (78-84)
UWF (84-86)
All Japan (87)
Pioneer Senshi (89-90)
Oriental Pro (90-92)

The International Wrestling Enterprise {IWE} was founded in 1966 and was ended in 1981. The Ultimate Wrestling Federation {UWF} is still active. New Japan is a major professional wrestling promotional organization, in Japan. It was founded by Antonio Inoki in 1972, and is one of the largest pro wrestling promotional organizations in the world. WAR is another professional wrestling promotional organization, that was founded and operated by Genichiro Tenryu. He is the successor to the “Super World of Sports” organization, that was started in 1992 and ended in 2000.

“Ryuma Go” died on October 18, 2009 of sepsis (blood poisoning due to pathogens or toxins in the blood). He was 53 years old. “Go” you’ve joined your matchmaker. Now, “Go” win that big bout, in that RIP arena far away.

It’s been mentioned, recently, that there seems to be, somewhat, of a curse on professional wrestlers. They are dying very young, in disturbing numbers. This year alone… there have been, at least, seven deaths of professional wrestlers or former professional wrestlers. The oldest one was only 53 years old.

These are the names, dates of death and ages of the professional wrestlers who died in 2009.

1. Lanny N. Kean aka “Cousin Junior/MoonDog Cujo” Age:48 Died: 01/13/2009

2. Ricky L. Crabtree aka “Rick” Crabtree Age: 51 Died: 03/23/2009

3. Steven Dunn aka “Steve Doll” Age: 48 Died: 03/22/2009

4. Alejandro Jimenez aka “Expectrito Jr.” Age: 35 Died: 06/29/2009

5. Adam Dykes aka “Adam Firestorm/El Antorcha” Age: 32 Died: 11/05/2009

6. Hiroshi Yagi aka “Ryum Go” Age:53 Died: 10/18/2009

7. Anores A. Palomeque Gonzalez aka “Abismo Negro” Age: 37 Died: 03/23/2009

There have been a few women wrestlers to fall under this curse, as well. Two of them, in particular, were Kelly S. Tabor aka “The Diva” who died at the age of 28, on 12/22/2002 and Liz Chase at age 45 on 02/26/2000. Christopher M. Benoit aka “Chris” Benoit suffered the most unthinkable death on 06/25/2007, at the age of 40. He murdered his wife and children and then committed suicide.

As we all know…there is an exception to every rule. Abe Coleman died on 03/28/2007 at the age of 101. The old expression that a person who lives to reach 100 or older, is living a part of someone else’s life…just might be true. Mr. Coleman could have possibly lived an enormous portion of Christopher J. Bauman Jr. aka Chris Cash’s life. He died on 08/18/2005 at the tender, young age of just 23. May your names and memories be “choke” held into the books of wrestling history!

Interval training burns just as many calories as longer workouts but does not dip into lean muscle tissue. Weight training maintains muscle tissue so it is important to try to work the muscles before engaging in any cardiovascular exercise. The body burns off fat after the glycogen stores in the muscles empty. Weight training burns glycogen  but does not burn muscle  so perform aerobic exercise immediately after if you have time.

Positives of interval training:

• When the heart rate is constantly elevated, it has no option but to burn calories.
• It works both the anaerobic and aerobic systems, therefore sustaining muscle tissue and works the heart.
• Interval training builds a healthier system and transfers oxygen around the body much more efficiently.
• Muscles are able to build up a high tolerance to the build up of lactate.
• Fitness improves dramatically because the body is being pushed to its physical and mental limits. The faster the pulse rate returns to normal the fitter a person.
• Prevents injuries that are associated with, endurance workouts.
• Research has shown that interval workouts burn more calories over a shorter period. Calorie burn will continue after the workout is completed.
• Works on training both the fast and slow twitch muscle fibers so you are able to perform other exercises with additional power and speed.
• Elevates the mood quickly and sustains it for hours afterward.

Negatives of interval training:

• Requires a good level of fitness as interval training stresses out the body to a certain degree.
• May cause injuries in those individuals who are not prepared for the mental and physical demands this kind of exercise brings.
• It is physically impossible to perform interval training for hours; this may cause injury because the focus and delivery is not as effective as the first twenty minutes into the workout. Listen to the body always.

Types of interval training: slow and fast running, fast skipping, jumping jacks, burpees etc.

Positives of moderate exercise

• Studies have shown it to be preventative against heart disease and diabetes against more rigorous training.
• Overall preventative benefits last longer than those benefits that are gained through intensive training
• Both the length and intensity of training has been shown to boost high-density lipoprotein (HDL) and reduce low-density lipoprotein (LDL) cholesterol.
• Lowers triglycerides in the body and therefore gives a lower risk of obtaining heart disease and diabetes.
• Builds strength in the connective tissue, joints, and muscles so that higher impact training can be performed.
• It helps to reduce both hormonal and physiological stress.
• Improves the mood for hours afterward
• Burns fat.

Negatives of moderate exercise

• It is important to carry out some kind of weight training before moderate exercise is performed so that the muscles tissue is not the primary energy supply.
• Try not to perform the exercise for more than forty-five minutes as it may burn essential metabolically active muscle tissue. Glycogen is burnt off firstly and then muscle, if no weight training has been performed to sustain muscle tissue.

Types of moderate exercise: walking, jogging at a slow pace, and biking without resistance etc.

What are the healthy fats?

• Coconut oil
• Butter
• Pumpkin seeds
• Chocolate
• Salmon
• Pine nuts
• Walnuts
• Soya
• Avocado
• Olive Oil
• Almonds
• Flaxseed Oil

How good are these fats?

• Coconut oil – Although coconut oil is mostly saturated fat, it transfers to the liver automatically due to its medium chain fatty acid component and converts into immediate energy so it is not stored around the stomach. This energy is utilised immediately.

• Butter – Unbelievably, butter contains omega 3 essential fatty acids, a perfect oil to help the body to get rid of belly fat, regulates the blood sugar levels, and helps to build muscle.

• Pumpkin seeds – Contain zinc which regulates blood sugar levels and controls the appetite. They also contain omega 3 and 6 to boost the metabolism.

• Chocolate - Plain or dark chocolate contains important nutrients – serotonin, dopamine, and tryptophan. These work on suppressing the appetite and stop food cravings. They also heighten the metabolism and reduce triglyceride (stored fat) levels.

• Salmon – wonderfully rich in omega 3 essential fatty acids, salmon helps to shrink fat cells in the abdomen as studies have shown. They also prevent pre-fat cells from being stored as permanent fat cells.

• Pine nuts – As a member of the seed family, they are the seed with the highest source of protein, 31g per 100g. They are the only seed to contain pinolenic acid. These fuel the hormones as well as keeping the fat levels in the body down.

• Walnuts – A very healthy nut and contains the most omega 3 out of the nut family. Omega 3 helps to reduce fat in the body and helps to burn off fats too. They are widely available during the year.

• Soya – they help fat to shed rather than muscle. They contain phytonutrients that help to prevent disease and fat busting omega 3.

• Avocado – They contain a lot of healthy fats and boost satiety from their oleic acid. This converts into oleoylethanolamide (OEA), an essential fatty acid, which gets rid of hunger pangs and sends a clear message to the brain of its satiety.

• Olive Oil – A wonderful source of mono-saturated oil and helps to break down stored fat in the body. It can also promote a reaction of fullness.

• Almonds – They contain magnesium, an essential nutrient that helps the body to produce energy. Those who seek to weight loss see nuts as a bad food but they can help to fire up weight loss.

• Flaxseeds – This wonderful oil or seeds help the body to feel fuller for longer. They contain essential fatty acids and the stomach retains food for longer. Flaxseeds also contain fiber and raise the blood sugar levels slowly.

Police arrested 40 people on Wednesday morning in a major steroid raid. This shows a country-wide organization of steroids and money laundering in Sweden.

Police raided 9 locations in Sweden – Malmö, Gothenburg, Karlstad, Örebro, Eskilstuna, Stockholm, Sollefteå, Örnsköldsvik and Umeå.

In total around 300 police officers and a large number of officials from the prosecutor’s office, customs, tax and bailiffs were involved in the raid.

The action is known as “Operation” Liquid “and described as a national effort against serious doping offenses. The operation was carried out during The government’s mission in the fight against serious organized crime, according to a press release from police.

Raids across the country will have “Hedged asset or property financed by crime” and police say they have made “substantial and significant seizure” from the searches.

- Large quantities of doping substances have been seized, but also money, computers and documents, says Christer Johansson, spokeswoman for police in Västernorrland, for DN.se.

The background to the country-wide operation goes back to last spring when a customs officer discovered a mysterious package at the airport. The package turned out to contain a large amount of growth hormone.

- Since the package was intended for a receiver in Västernorrland the case was handed over to the narcotics police in Sundsvall, who then ran the investigation in conjunction with Customs.

During the summer, the investigation grew and after a few months, more forces were brought in.

- We heard about other traders through, inter alia, interception. The investigation became more and more widespread – in the end was all over Sweden involved with investigations further in Europe.

40 people were arrested on Wednesday. The police conducted house searches and arrests at nine locations in Sweden during the morning hours. The greatest effort is reported to have been made in Karlstad, Orebro and Umeå. Of the 40 people who were arrested on Wednesday about ten were residents of Örebro and Karlstad, nine men and four women arrested. Classification of Offenses are drug offense. According to police, most of those arrested were bodybuilders.

Investigative material shows an organized and extensive business dealing in illegal substances across the country. The activity is reported to have netted large amounts of cash.

Police said additional arrests will still occur and a number of people will be called for questioning.

Source: http://www.dn.se/nyheter/sverige/razzia-doping-tullen-operation-liquid-1.1010782

The best thing to do to work out if an exercise is effective or not is to perform it for thirty days. If your favourite gym class is the 9.00 am spin and after thirty days, you do not see any change to your body type, it may be more than likely that the exercise is not the right one for your body type. Of course, spinning is a fantastic exercise to build leg strength and improve the cardiovascular system but if your aim was to shrink that belly, tone the buttocks, and slim the thighs and it hasn’t worked, try a new exercise to see it those changes can be made.

There are pretty much four body types:

Most people believe that if their parents are a certain body shape they will become the same. If you exercise regularly and eat a nutritious diet full of protein, carbohydrates, fibre, avoid sugar and salt and drink plenty of water; your body will feel full of energy and crave healthy foods. Genetics may come into play with body shape but at the end of the day, the current shape of your body is part genetics, part lifestyle.

I have always been an hourglass shape. I have athletic legs and will never have supermodel long luscious legs. That would be nice but I have accepted my body shape. Whereas some of my friends have slimmer legs and a little more weight on the top half, I have an enviously small waist but struggle to keep my thighs and buttock in shape. Luckily, I love skipping and am very good at it. Every body shape is different. The right exercises can make a substantial difference. Try to change your exercise every six weeks so that the body does not become accustomed to it. The body does likes a challenge.

]]> http://genxxl.com/bodybuilding/workout/shape-your-body-the-right-way/feed/ 3 http://genxxl.com/bodybuilding/workout/excuses-on-why-not-to-weight-train/ http://genxxl.com/bodybuilding/workout/excuses-on-why-not-to-weight-train/#comments Tue, 08 Dec 2009 22:40:11 +0000 GenXXL Staff http://mayobrain.com/genxxl.com/?p=2641 Only cardio burns fat, right?

Wrong. Cardiovascular exercise is effective at torching calories and the larger the muscles worked, the better, but nothing is more effective at building that all important metabolic rate than weight training. Start light and increase as your body grows stronger. Weight training adds muscle bulk to the body and helps to burn fat for up to 48 hours afterward. Seriously.

Why do I need cardio if I want to tone up?

Both weight training and cardio are important and help to build a sexy, lean, muscular body. In order to get muscle definition, it is important to push the body to its limits through weight training. The heavier the weight the more the muscles will gain in strength and grow back stronger. A six-pack is sexy, would you agree?

What about if I get too bulky?

This is a massive myth. Women who lift weights will grow big and bulky. Well if you tried it, you would see that the body only grows lean and sexy. Weight training is a very efficient way to increase the calorie burn at rest. A higher metabolic rate burns more calories and can burn off the old fat in the body to reveal lean muscle tissue. It is also important to watch what you eat. Try to eat healthy 80% of the time and have one cheat day where you eat what you love. Many women complain about bingo wings or trouble with their stomachs and the underlying fat. The best way to target that nasty fat is to weight train.

Does it put strain on the bones?

Unbelievably weight training is one of the best ways to strengthen the bones. Skipping and running also work to strengthen bone tissue but weight training causes both the muscles and tendons to pull on bone tissue, therefore making it stronger.

Am I too old to start lifting weights?

No! As we get older, muscle mass decreases so weight lifting is an important way to keep those muscles in peak condition. When muscle mass decreases the metabolic rate also slows down. No matter what your age, weight train and you’ll keep your metabolic rate high. Regular exercise keeps the skin youthful because of the excess blood-pumping round.

Is bodyweight training enough?

Of course, bodyweight training is very tough but once the fat had been shed and the body has less resistance to work against, this is when weight training can kick in and build incredible strength. No doubt, you have heard that the body gets used to exercises after a while, same with bodyweight training. To start with, you were possibly heavier but now with weight loss the body has become accustomed to the same workouts. If you are adamant you do not want to use weights, try plyometric training. Plyometrics is also an effective way to build muscle bulk without using weights.

Will it cause an injury?

Yes, weight training may cause injury if correct form is not maintained throughout. This is where personal trainers and weight training machines come into play. Personal trainers will teach you good form, especially with free weight training, as this has a greater risk of injury. Weight training machines still use the muscles but not as much as free weight training would challenge them. These machines usually have a picture to show you which muscle groups are being targeted and support the core muscles. Weight training machines usually cause less of an injury.

I perform regular exercise so why do I need to weight train too.

Cardio exercise such as running or cycling is a very efficient way to build a strong heart and improve the blood flow to the muscles but cardio does not build stability or strength. Even elite athletes have to work on their muscles, build their strength and complete their sport at best, incredibly strong.

The largest muscles in the body are activated during cycling and burn off a lot of calories, as well as dip into fat stores. Just three or four hours of cycling, depending on speed and intensity can help to burn off 1750 calories or half a pound of fat. A long cycle ride a couple of times a week can help to burn off excess pounds. Before, during and after the workout, it is very important to refuel with instant carbohydrates and plain water or an isotonic drink. During long rides the body burns a lot of sugar so it important to refuel the muscles and give them instant energy. Instant energy giving foods are chocolate, jelly babies, bananas, and jelly beans and are small enough to carry comfortably during a cycle ride.

Outdoor cycling is different to spinning or indoor cycling on a stationary bike. Spinning works the muscles of the calves, buttocks, thighs, even the abdominals and arms, if press-ups are performed. These moves are much similar to outdoor cycling. Stationary cycling works the thigh and calf muscles more than outdoor cycling. A great thing about spinning and outdoor cycling is the body can rise up out of the seat to work those buttock muscles and the arms grow stronger to keep the posture alert. Recumbent bikes work the calves and thigh muscles. Of course, stationary bikes and recumbent bikes also work the buttock muscles but not as well as outdoor cycling or spinning does.

Road bikes or racer’s build up speed, very similar to a spin bike, and mountain biking has thicker tyres, perfect for riding over uneven terrain. Running is a weight bearing exercise and, unfortunately, not everyone is able to perform it correctly due to joint problems. Cycling, on the other hand, is extremely easy on the joints. I love hill climbs. I love pushing my body to the limit and it is incredible how they have gained in strength even during the steepest of climbs. A tip is to lean forward, go into the lowest gear, and use mental strength to reach the summit.

As well as burn calories and help the body to lose weight, cycling can become addictive, improve stamina, and tone the hamstrings, quadriceps, and buttock muscles. Cycling is a perfect exercise for bottom heavy or pear shaped women as it burns many calories and also dips into fat stores. As it builds muscle strength, the basal metabolic rate will also raise and burn many calories afterward the sport too.

Cycling is a wonderful cardiovascular exercise that tones the entire lower half of the body. Pleasurable endorphins are released during and after cycling. Spinning helps to burn off around 800 calories per hour, road cycling burns around 250-300 per half hour, and mountain biking works to build stronger thighs and buttock muscles due to its various terrain and may burn a lot less calories than spinning or road cycling but the increased muscle gain will gradually increase the basal metabolic rate.

Patheticism

Derek Jeter made MLB history, this week. He is the first NY Yankee to win Sports Illustrated’s Sportsman of the Year Award.

The NJ Nets have disgraced themselves down to an 0-18 record. The Nets head coach Kiki Vandeweghe had high hopes of shortening practice time for the team. Practice time is now standing at three hours and there are not any immediate plans to shorten it. The winless and disgraceful bunch of dejected and nearly rejected bunch of backless-ball players…. are too sorry to be called professionals. Let’s recruit some high school basketball players (girls and boys) to replace them. The kids would, at least, win ONE DAMNED GAME !