Hello Friends,
Question: How do I burn maximum calorie's and what are the best cardio machines?
Answer: The way to burn maximum calories in the gym is to combine cardio with weight training. This will help you lose weight, and make room to build lean muscle ( which will increase your metabolism and burn more calories). One way to do so is through my bootcamp which combines Cardio and Strength Training. Now if you cant make it to my BootCamps you have a few cardio machines that will help you burn the maximum amount of calories needed to help you lose weight.
The number one machine is the Treadmill. Studies have shown that you can burn up to 700- 850 Calories in 60 mins if you use these 3 tips:
1. Walk up hill- By walking with an incline you force the larger muscle groups to work thus burning more calories.
2. Don't hold on the Handles- Its ok to touch them for balance, but if you are grasping the handles then your legs are not doing the bulk of the work, therefore you are burning less calories. Try lowering the speed and/or Incline to have your arms swing natural.
3. Build in speed Intervals- Intervals are a powerful way to challenge your body. You don't allow your body to get use to the same routine, and the same repetitive muscle motion. So the calories you burn are higher and stay at that level through your workout.
The elliptical machine is another piece of cardio equipment that will help you burn a lot of calories any where from 600 -700 in 60 mins. A few tips that will help you reach that are:
1. Do not lean on the machine- use the upper body piece to help your strides, leaning on the machine or not using that piece will result in burning less calories.
2. Find the right resistance- Finding the Right for you will help you burn the maximum amount of calories. You want it push you, but not kill you!!
3. Stride per minute- On the dash board there is a section marked STM that is your Strides Per Minute. You want to keep that number above 100 at all times.
The Stationary Bike is the Third piece cardio equipment that will help you burn a lot of calories about 500-600 in 60 mins.
Many people don't choose a resistance that is high enough to really stimulate those calorie burning leg muscles, and instead let the natural movement of a bicycle's pedals do the work for them. To avoid this problem and to get the maximum benefits from the bike, choose a resistance that makes you breathe hard in order to achieve 90 Revolutions Per Minute (RPM). Most indoor stationary bicycles show this number on the computer display.
What about upright vs recumbent bicycles (the type that you sit in)?
Though the back rest on the recumbent bike can relieve stress on the lower back, neck, elbows and wrists, this type of bike should only be used only if you have pain in these joints when you are seated in upright bike. That is because you don't make any of those calorie burning core muscles work when you are on a recumbent bike.
These are just a few key tips to help you burn the maximum amount of calories while doing cardio, Thank you to the member who asked this great question, and continue to work towards a healthier lifestyle.
Wednesday, August 1, 2012
Tuesday, July 24, 2012
Hello Friends,
I hope everyone is having a great summer so far. Now for some not good new: 40% of people that join the gym will stop using the club within 30 days. That number increases to 60% within 90 day of joining the gym, a staggering 80% with stop using the gym within a year.
Here are the top 5 Reasons people give to not exercise:
1. I don’t have time
2. I can’t afford it
3. I don’t like it and it’s too boring
4. Too busy working and taking care of my kids
5. I’m too tired
If you say you don't have Time to work out then do you have the time have health problems such as Heart disease, High Blood Pressure, High Cholesterol, Diabetes, and I could go on and on. A person with a high body fat percentage has a much higher risk of developing Chronic diseases such as Heart disease, stroke, Diabetes obesity, cancer, and arthritis.
If you say you cant afford it here are somethings to think about this. Heart disease and stroke costs the US around $448 Billion a year. Diabetes will cost the US $174 Billion a year. Obesity cost $117 Billion a year. Cancer with a $89 Billion in direct medical costs, Arthritis $81 Billion in direct medical Costs and $128 Billion in Medical care and loss of productivity. I don't know about you but I wouldn't want to spend my hard earned money on medical cost like that.
Now if you say you don't like it or its boring So is working but you have to work Right? You reap the benefits from working like having a house/ place to live, a vehicle, taking the occasional vacation. Now reap the benefits of working out such as living a better quality life, be able to enjoy the vacations that you go on, Feel better about yourself and have more confidence in yourself.
So your busy working and taking care of your kids, Who is going to take care of them when you are in the hospital because a heart attack or a stroke, are you going to be able to work after that event? Think back when you were a kid, now did you follow your parents footsteps in eating behaviors and lifestyle. Now think about your kids will your kids follow yours?
Did you know exercise stimulates endorphins, oxygenates the blood supply and stimulates every vascular cell in your body? So if you say your tired then try a different time to work out, make it fit your schedule, If you keep doing the same things; you’ll keep getting the same results. Switch strategies. When you rest; you rust.
If any of this information upsets you GOOD it is suppose to, get angry, get upset and do something about it. Tomorrow is never guarantied, today is So take action today. If you need help and don't know where to start, I will help you , that is why I am here I want to help people live a better quality of life through exercise and nutrition.
I hope everyone is having a great summer so far. Now for some not good new: 40% of people that join the gym will stop using the club within 30 days. That number increases to 60% within 90 day of joining the gym, a staggering 80% with stop using the gym within a year.
Here are the top 5 Reasons people give to not exercise:
1. I don’t have time
2. I can’t afford it
3. I don’t like it and it’s too boring
4. Too busy working and taking care of my kids
5. I’m too tired
If you say you don't have Time to work out then do you have the time have health problems such as Heart disease, High Blood Pressure, High Cholesterol, Diabetes, and I could go on and on. A person with a high body fat percentage has a much higher risk of developing Chronic diseases such as Heart disease, stroke, Diabetes obesity, cancer, and arthritis.
If you say you cant afford it here are somethings to think about this. Heart disease and stroke costs the US around $448 Billion a year. Diabetes will cost the US $174 Billion a year. Obesity cost $117 Billion a year. Cancer with a $89 Billion in direct medical costs, Arthritis $81 Billion in direct medical Costs and $128 Billion in Medical care and loss of productivity. I don't know about you but I wouldn't want to spend my hard earned money on medical cost like that.
Now if you say you don't like it or its boring So is working but you have to work Right? You reap the benefits from working like having a house/ place to live, a vehicle, taking the occasional vacation. Now reap the benefits of working out such as living a better quality life, be able to enjoy the vacations that you go on, Feel better about yourself and have more confidence in yourself.
So your busy working and taking care of your kids, Who is going to take care of them when you are in the hospital because a heart attack or a stroke, are you going to be able to work after that event? Think back when you were a kid, now did you follow your parents footsteps in eating behaviors and lifestyle. Now think about your kids will your kids follow yours?
Did you know exercise stimulates endorphins, oxygenates the blood supply and stimulates every vascular cell in your body? So if you say your tired then try a different time to work out, make it fit your schedule, If you keep doing the same things; you’ll keep getting the same results. Switch strategies. When you rest; you rust.
If any of this information upsets you GOOD it is suppose to, get angry, get upset and do something about it. Tomorrow is never guarantied, today is So take action today. If you need help and don't know where to start, I will help you , that is why I am here I want to help people live a better quality of life through exercise and nutrition.
Tuesday, July 17, 2012
Are you eating enough?
Happy Tuesday Everyone,
I trust that everyone is doing well and trying to stay cool. I am going to be sending out Weekly emails on different subjects related to Health and Fitness. This Week is going to be on nutrition. Did you know that the most commonly skipped meal is Breakfast?
When we don't eat Breakfast we are doing a couple of things: First We are starving our bodies, Which it goes into to starvation mode and save everything in the form of Body Fat. If we feed our bodies then it will give up the stored body fat more easily and in return you will lose weight.
Secondly we are not feeding our metabolism so we end up crashing mid day or feeling sluggish after lunch. To avoid this starting eating something small like1 piece of toast with All Natural Peanut butter (about 300 calories) within a half hour of waking up. Then about a hour hour and a half later eat another 300 calories, this would be a perfect time to take a protein shake or a home make smoothie with fresh fruit.
I trust that everyone is doing well and trying to stay cool. I am going to be sending out Weekly emails on different subjects related to Health and Fitness. This Week is going to be on nutrition. Did you know that the most commonly skipped meal is Breakfast?
When we don't eat Breakfast we are doing a couple of things: First We are starving our bodies, Which it goes into to starvation mode and save everything in the form of Body Fat. If we feed our bodies then it will give up the stored body fat more easily and in return you will lose weight.
Secondly we are not feeding our metabolism so we end up crashing mid day or feeling sluggish after lunch. To avoid this starting eating something small like1 piece of toast with All Natural Peanut butter (about 300 calories) within a half hour of waking up. Then about a hour hour and a half later eat another 300 calories, this would be a perfect time to take a protein shake or a home make smoothie with fresh fruit.
Thursday, July 12, 2012
Avoid losing the thrill at the gym.
Hello Friends,
I hope your week is going well So far. I thought I would share this article I read, about how to avoid losing the thrill at the gym.
10 Steps To Help You Avoid Losing The Thrill
By Garrett J. Braunreiter
What's your excuse for not making it to the gym on a consistent basis? Locker room too smelly? Eye candy not sweet enough? Music volume making your ears bleed? Feeling intimidated by buff bodies crowding the free-weight area?
Most people start off strong with an exercise program, and then within a few weeks they've got an excuse for not being there.
The majority of people will stop participating in a new workout program within the first 90 days which is why health clubs that are packed in January can seem virtually empty by March.
Which brings us to you.
If you're starting a new exercise program, you're probably very excited about it, which is great. But that excitement is going to wear off, at which point you'll begin to notice how much time and effort a workout plan really requires.
And that's the point where you may be tempted to start pulling back, or even to quit entirely. But we're not about to let that happen. Follow these steps from the very beginning, and you'll be one of those dedicated gym members who really get their money's worth.
1. Make workouts a key part of your schedule. Many people see exercise merely as recreation, not a necessity, which means it's the first thing to go when daily schedules get crunched. YOU NEED TO DECIDE that working out is as important as ANYTHING in your life, even as important as LIFE ITSELF.
If you don't, as soon as the initial excitement of a new program is over, everything else will get in the way; business appointments, family obligations, TV, sitting on your duff. Write your workout times into your calendar and stick to them just as you would a vital business meeting.
2. Keep it mellow. You're a lot more likely to keep your program for the long term if you avoid letting going to the gym become a hassle. Choose a gym you can get to in a reasonable amount of time at the time of day you're going to train.
If you're fighting gym traffic, you'll be a lot less motivated. Find a place where you won't have to line up to use the equipment you want. And unless you'll be going at the end of the day and can wash up at home, make sure it has clean showers and a comfortable changing environment.
3. Don't bite off more than you can chew. Many people often start out too aggressively, going to a level that's higher than they're capable of. As a result, they injure their muscle fibers, so for 48 hours they're walking around like a mummy. Then they stop going to the gym because they find themselves dreading the pain.
Many people don't realize that long, drawn out workouts is NOT better. You're not giving your body enough time to recover between workouts. 60 minutes TOPS (if you're doing a strength and aerobic workout), or about 30 minutes of a strength OR aerobic workout. Make those minutes COUNT! You can still workout daily as long as you keep your workouts short.
4. Set achievable goals. It's inevitable that as you start a new program, you picture yourself looking like the models on TV or in the magazines. But if you set your sights too high, you may find yourself discounting the gains you are making. When you're starting out, go over your long-term goals with a trainer or coach, and decide what you can achieve based on your workout schedule.
Then, instead of looking far into the future, give yourself intermediate weekly and monthly goals, such as doing an extra rep or lifting 10 more pounds. If you always have new goals to shoot for, it stays interesting.
REMEMBER: You're not exercising to lose weight. You're exercising because of HOW YOU'LL FEEL as a RESULT of exercising regularly. You WILL get leaner, you WILL have more energy, you WILL have a higher self-esteem. If you don't achieve the goals in the time you first set, it's not the goal that's wrong. It's the time frame that was wrong. Keep focused on your goals.
5. Chart your progress. Gains from one workout to the next can be subtle, and the only way to know how well you're really doing is to write everything down. Keep a journal of your workouts, as well as what you eat. Even people who are diligent don't remember exactly how well things went if they keep everything in their head.
When you write it down, you can compare results, see what is and isn't working, and see that as time goes on YOU'RE REALLY MAKING PROGRESS.
6. Mix it up. Doing the same workout over and over again gets old fast, and your results won't be as good as if you try a variety of exercises. Instead of doing 40 minutes daily on the treadmill, try every darn aerobic machine in the gym and go on hiking, in-line skating and bicycling adventures whenever you get a chance.
Change your weight training routine regularly to keep things interesting and to help break through plateaus. A lack of variety leads to staleness. A good rule of thumb is to change your sets, reps, weight, and rest periods every 3-4 weeks. You'll have more fun if you learn new tools and keep doing different things.
7. Go one on one. One reason working out can seem less enjoyable than playing sports is that it lacks interplay with others. But there are lots of ways to have some spirited competition in the gym, whether it's racing >> on treadmills or competing (safely) with your weightlifting buddy. When two guys are on the same regimen, they can make things more fun by having "mini-contests."
Try going as many reps as you can on a certain weight. Or see who can lift the most weight for 4-5 reps. Just make sure the contest rules specify doing the exercise right, since sacrificing form to lift more weight can be dangerous.
8. Work with a trainer or coach.Workouts seem easier and are more effective with a professional prodding you on; plus, you're more likely to feel obligated to show up (especially if he's going to charge you anyway). When there's someone watching you and keeping an eye on your progress, there's incentive to keep going. If you can't afford to hire a trainer for every workout, just do it every couple of weeks or once a month and have him/her help you set goals for you to reach in between.
Also, consider getting a training partner - just make sure it's somebody who will show up every time, is dedicated as you are... in other words, a clone of you.
9. Force yourself to hang in there religiously for the first three months. Nothing sustains motivation better than results. However, whether you're a beginner or a competitive bodybuilder, your muscles must be given enough time to adapt to the growth and recovery periods that strength training requires.
Though you may see some results, like increases in strength, early on, noticeable changes in your physique CAN take up to three months. (NOTE: This DOESN'T mean that everyone will take this long to see results. I've had clients see results in the first couple of weeks; some waited a few months before things fell into place.)
It also takes that long to establish a rhythm and discipline to your training schedule, but after three months of dedication, you'll be a lot less likely to fall off the training wagon.
10. As soon as you miss a workout, re-motivate yourself. This is the danger zone, the time when most people start giving up. You've missed one workout, so what's the big deal about skipping another, or all of them? Before you know it, your whole program could go down the tubes. If you miss a workout, you miss a workout. It's over. You can't bring it back. So it makes NO sense to beat yourself up about it.
This article was provide by Garrett J. Braunreiter, CSCS, GHF's Success Coach. Please visit his site at http://www.worldpeakperformance.com
I hope your week is going well So far. I thought I would share this article I read, about how to avoid losing the thrill at the gym.
10 Steps To Help You Avoid Losing The Thrill
By Garrett J. Braunreiter
What's your excuse for not making it to the gym on a consistent basis? Locker room too smelly? Eye candy not sweet enough? Music volume making your ears bleed? Feeling intimidated by buff bodies crowding the free-weight area?
Most people start off strong with an exercise program, and then within a few weeks they've got an excuse for not being there.
The majority of people will stop participating in a new workout program within the first 90 days which is why health clubs that are packed in January can seem virtually empty by March.
Which brings us to you.
If you're starting a new exercise program, you're probably very excited about it, which is great. But that excitement is going to wear off, at which point you'll begin to notice how much time and effort a workout plan really requires.
And that's the point where you may be tempted to start pulling back, or even to quit entirely. But we're not about to let that happen. Follow these steps from the very beginning, and you'll be one of those dedicated gym members who really get their money's worth.
1. Make workouts a key part of your schedule. Many people see exercise merely as recreation, not a necessity, which means it's the first thing to go when daily schedules get crunched. YOU NEED TO DECIDE that working out is as important as ANYTHING in your life, even as important as LIFE ITSELF.
If you don't, as soon as the initial excitement of a new program is over, everything else will get in the way; business appointments, family obligations, TV, sitting on your duff. Write your workout times into your calendar and stick to them just as you would a vital business meeting.
2. Keep it mellow. You're a lot more likely to keep your program for the long term if you avoid letting going to the gym become a hassle. Choose a gym you can get to in a reasonable amount of time at the time of day you're going to train.
If you're fighting gym traffic, you'll be a lot less motivated. Find a place where you won't have to line up to use the equipment you want. And unless you'll be going at the end of the day and can wash up at home, make sure it has clean showers and a comfortable changing environment.
3. Don't bite off more than you can chew. Many people often start out too aggressively, going to a level that's higher than they're capable of. As a result, they injure their muscle fibers, so for 48 hours they're walking around like a mummy. Then they stop going to the gym because they find themselves dreading the pain.
Many people don't realize that long, drawn out workouts is NOT better. You're not giving your body enough time to recover between workouts. 60 minutes TOPS (if you're doing a strength and aerobic workout), or about 30 minutes of a strength OR aerobic workout. Make those minutes COUNT! You can still workout daily as long as you keep your workouts short.
4. Set achievable goals. It's inevitable that as you start a new program, you picture yourself looking like the models on TV or in the magazines. But if you set your sights too high, you may find yourself discounting the gains you are making. When you're starting out, go over your long-term goals with a trainer or coach, and decide what you can achieve based on your workout schedule.
Then, instead of looking far into the future, give yourself intermediate weekly and monthly goals, such as doing an extra rep or lifting 10 more pounds. If you always have new goals to shoot for, it stays interesting.
REMEMBER: You're not exercising to lose weight. You're exercising because of HOW YOU'LL FEEL as a RESULT of exercising regularly. You WILL get leaner, you WILL have more energy, you WILL have a higher self-esteem. If you don't achieve the goals in the time you first set, it's not the goal that's wrong. It's the time frame that was wrong. Keep focused on your goals.
5. Chart your progress. Gains from one workout to the next can be subtle, and the only way to know how well you're really doing is to write everything down. Keep a journal of your workouts, as well as what you eat. Even people who are diligent don't remember exactly how well things went if they keep everything in their head.
When you write it down, you can compare results, see what is and isn't working, and see that as time goes on YOU'RE REALLY MAKING PROGRESS.
6. Mix it up. Doing the same workout over and over again gets old fast, and your results won't be as good as if you try a variety of exercises. Instead of doing 40 minutes daily on the treadmill, try every darn aerobic machine in the gym and go on hiking, in-line skating and bicycling adventures whenever you get a chance.
Change your weight training routine regularly to keep things interesting and to help break through plateaus. A lack of variety leads to staleness. A good rule of thumb is to change your sets, reps, weight, and rest periods every 3-4 weeks. You'll have more fun if you learn new tools and keep doing different things.
7. Go one on one. One reason working out can seem less enjoyable than playing sports is that it lacks interplay with others. But there are lots of ways to have some spirited competition in the gym, whether it's racing >> on treadmills or competing (safely) with your weightlifting buddy. When two guys are on the same regimen, they can make things more fun by having "mini-contests."
Try going as many reps as you can on a certain weight. Or see who can lift the most weight for 4-5 reps. Just make sure the contest rules specify doing the exercise right, since sacrificing form to lift more weight can be dangerous.
8. Work with a trainer or coach.Workouts seem easier and are more effective with a professional prodding you on; plus, you're more likely to feel obligated to show up (especially if he's going to charge you anyway). When there's someone watching you and keeping an eye on your progress, there's incentive to keep going. If you can't afford to hire a trainer for every workout, just do it every couple of weeks or once a month and have him/her help you set goals for you to reach in between.
Also, consider getting a training partner - just make sure it's somebody who will show up every time, is dedicated as you are... in other words, a clone of you.
9. Force yourself to hang in there religiously for the first three months. Nothing sustains motivation better than results. However, whether you're a beginner or a competitive bodybuilder, your muscles must be given enough time to adapt to the growth and recovery periods that strength training requires.
Though you may see some results, like increases in strength, early on, noticeable changes in your physique CAN take up to three months. (NOTE: This DOESN'T mean that everyone will take this long to see results. I've had clients see results in the first couple of weeks; some waited a few months before things fell into place.)
It also takes that long to establish a rhythm and discipline to your training schedule, but after three months of dedication, you'll be a lot less likely to fall off the training wagon.
10. As soon as you miss a workout, re-motivate yourself. This is the danger zone, the time when most people start giving up. You've missed one workout, so what's the big deal about skipping another, or all of them? Before you know it, your whole program could go down the tubes. If you miss a workout, you miss a workout. It's over. You can't bring it back. So it makes NO sense to beat yourself up about it.
This article was provide by Garrett J. Braunreiter, CSCS, GHF's Success Coach. Please visit his site at http://www.worldpeakperformance.com
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