Quick Burn Fat

Hiring a Personal Gym Trainer

2010-09-03T00:27:00.000-07:00

If You were became a member of a gym recently, then You have been training for one month and haven't seen much of a result, and You are considering the use of a personal trainer, perhaps You just don't know how to go about hiring a good personal trainer. Here are some tips on how to pick the right personal trainer.

1) Be patient

Never pick the first personal trainer you meet. It is always safer to get to know other personal trainers available at the gym, as each will have his/her own unique personality, communication style and technical skills. By knowing more, you will be able to pick the one most suited to your needs. Examine how a potential trainer trains his/her client, or better yet ask his/her clients about their results.

2) Be smart

Match what you want with what you can afford Some personal trainers invest their time and money in getting certified by an institution, but they may lack experience and are still building their track records. While you may also find those with great track records and experience, but who don't bother to get certified. Each has his/her own strengths and weaknesses. A certified personal trainer with vast experience and a good track record would be a better bet, however they usually come with higher fees and tighter schedules.

3) Be honest with yourself and resolute with your commitment

A good personal trainer is someone who demands your commitment as much as you do from them. The more committed you are to your fitness goals, the more value you will get from the personal trainer you hire, not the other way around. If you find yourself just wanting someone to talk to during a workout session or keep rescheduling workout sessions, then there is less chance you will receive any value from the service. The question will then be, are you serious enough to achieve your fitness goals?

4) Be willing to learn

Most personal trainers genuinely strive to help you achieve your fitness goals, however that doesn't mean they always provide the best answers or solutions to your questions or problems. It has a lot to do with your ability to explain your own unique information for him/her to work on. The less you give, the greater the chance of him/her prescribing you the wrong program.

You must equip yourself with a certain level of diet and training knowledge so that the trainer is challenged to give you the real deal. Learn to listen to your own body, listen carefully to the trainer's instructions and answers, and whenever you have time, investigate further through books or the Internet to enhance your knowledge.

Just doing aerobics is the harder way to lose fat

2010-08-27T00:58:00.000-07:00

Aerobics are a great way to burn fat, support heart (cardio) health, and improve lung capacity. However, there is a catch in doing it and the catch lies in our body's innate ability to adapt to the exercise. The adaptation catch is actually a good thing, because it simply means we have improved our ability to perform the exercise.

For example, if I were to ask you to run 5 kilometers everyday for 30 consecutive days. The first few days would be the hardest because you are not accustomed to the challenge, and since it is the hardest, you would be burning a large amount of calories.

But as days go by, you adapt by becoming more efficient in performing the 5-kilometer run. By the 30th day, the 5-kilometer run will be so much easier than the first day, hence burning a lot less calories than the first days, albeit covering the same distance.

This phenomenon has gone severely unnoticed by most aerobics class-goers because they seem to get caught up in mastering aerobics choreography and "chasing the sweat", thinking profuse sweating as a sign of burning body fat. The parameter of burning fat is through achieving a certain heart rate zone per minute called the fat-burning zone. The numbers could vary for each individual, because it is based on age.

The fat-burning zone lies between 60 and 80 percent of your maximum heart rate (220 minus your age). So in your case, your maximum heart rate is 220 minus 48, which equals 172 heartbeats per minute. Your fat-burning zone is 60 to 80 percent of 172 heartbeats per minute, which means you should be burning fat in anything that you do as long as your heart rate is between 103 and 137 beats per minute.

Years of jumping and dancing in the aerobics classes may adversely affect knee and ankle joints, causing one to slow down and burn even less calories during the same one-hour activity. Hence, in the end losing the fat-loss battle and surrendering to the fact that years of love of aerobics (and anti-resistance training) only make for aches and pains in the joints.

The first step for you to take right now is to give your joints proper treatment or therapy. You may need to see a chiropractor for a diagnosis, and then follow through with healing and recuperative treatment. To assist your recovery, you may ask your physician whether you need joint supplements containing glucosamine, chondroitin, MSM, and vitamin C.

Since you only feel discomfort in your lower body joints, it does no harm to ask whether during treatment you are still allowed to do some low-to-zero impact exercise like resistance training to the upper body, combined with swimming or using cardio equipment like cross (arc) trainers, recumbent or stationary bikes, or rowing machines.

I hope you are still allowed to do the exercises I just mentioned, because I strongly feel an active lifestyle during recovery will help you prevent weight gain and maintain the cardiovascular health you have built up over the years of doing aerobics.

Last but not least, please make sure you equip yourself with a diet that is rich in nutrients but lower in calories. Make sure you have your meals on time and based on a wide variety of fresh and natural foods, increase your protein and fiber intake, as well as reduce your intake of saturated oils, flour, sugar, cream, and salt.

Source:
http://www.thejakartapost.com/news/2010/02/10/why-just-doing-aerobics-harder-way-lose-fat.html

Burn fat quickly and naturally

2010-08-22T21:39:00.000-07:00

While exercising our muscles burn both fat and glucose (carbohydrates in the blood) in different proportions. Depending on how an individual exercises muscle can burn fat in a larger proportion to glucose. When activity is light and easy we tend to burn a much higher percentage of fat.

Fat is a slow burning fuel that requires oxygen so if oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of its energy requirement. A potential problem for weight loss is lighter exercise burns fewer total calories.

If an individual increases their effort by performing a more intense exercise they WILL burn more calories however, because oxygen cannot always be delivered to the hard-working cells in sufficient quantities, cells are forced to burn more carbohydrates in order to keep up with increasing demand.

If the level of exertion continues to increase then glucose eventually becomes the predominant energy source for muscles as this quick-burning fuel does not require oxygen. It means to burn fat directly we should exercise at a lower level of effort and for longer duration. However some people just don't have the time to exercise for longer periods.

The only way to burn fat quickly is to increase the metabolism through anaerobic exercise so we burn the fat indirectly. Fat burning expert Tom Venuto has taught thousands of people worldwide exactly how to use certain exercises to burn fat fast.

Source: http://www.weightlossforall.com/burn 20fat.htm

3 More Myths about Burning Fat

2010-05-23T23:05:00.000-07:00

Here are 3 more myths about burning fat.

Weight training only trains the muscles and unimportant for weight loss.

People usually ignore the muscle exercises and weight training when they want to reduce weight. This occurs especially among women. Burning fat process happened in our muscle cells. The more your muscles are trained, the faster we lose weight. If you want to lose weight, whether male or female, you better start train yourself to use the load. Weight training also requires energy in the muscle cell called ATP. ATP will be depleted when we practice and the effect is that we feel tired. When you finish weight training and we're resting, ATP will be produced again by the body, and it turns out, making ATP for energy also uses fat as its fuel production process. With these conditions, weight training can burn fat faster not only during exercise but even after we finished the exercise.
Sit ups can arrange belly

I often hear people say, “I've 100x sit-ups every day, but why my stomach is not flat?” Sit-ups is a good exercise is to train your abdominal muscles, there is no connection at all with the fat of the abdomen. Muscle and fat are two different things and sit-ups do not burn fat in those areas. Imagine there are fat people who then managed to thin and chubby cheeks that originally helped to thin. Is the person trained on the cheek?
Register and come to the gym means I have to burn the fat

When considering a few friends who wanted to make their body slim, throw a few pounds of fat on his body, they do first is to come to the gym, and join the list there. They have no goals training the body in the gym, cycling, or treadmill, and practice using exercise machines here and there. But after 3-4 weeks, their bodies never change. They said that they already exercise, burning fat is high enough because it is 'exercise' and join in the famous gym. It is true they exercise but they do in very less intensity. They did not try the maximum lift weights. They reasoned that it was not as strong as the old and young. Or whatever the reason, there was a reason that prevents them from trying to lift more weight or train more intensely. You must set your training goal. 3-4 weeks at the gym without any changes in your body means what you are doing is wrong. You need to search instructor, join personal trainer, and do anything to fix it.

6 Myths about Burning Fat

2010-05-20T21:12:00.000-07:00

Nowadays, doing exercises in the fitness centers have become trend. This habit is good for young children and adults, both boys and girls in their efforts to get more ideal body. Some of them are who want to gain weight, to establish a more muscular body, and many others want to reduce weight. Too much information, however, makes some myths about exercise to burn fat emerge.

The myths include:

Coming to the gym, cardio immediately, and do lifting weights after 30-45 minutes.

“The most important exercise is cardio to burn fat, so when we arrive, we need to do the most important thing first, directly over the still strong cardio, approximately 30 to 45 minutes, after a short rest, and then lift weights so that we may afford more formed body.”

Something like that is thought by 99% people who want to lose weight. Cardio at the beginning of the exercise to burn fat is not as we expected. We like to think about what we want, when in fact it is not something that happens. Cardio exercise burns early in our blood sugar until they run out if conducted during 30-45 minutes. Training after the next cardio only requires blood sugar. It will make us feel weak and less energy. Weight training needs sugar while the sugar we have spent through cardio. What will happen? The body will take protein to be used as a new sugar for energy supply. And the thing is, the protein derived from muscle. If you want to build muscle while taking protein from muscle, it's the same as you eat your own body.

This is the fact:
Do cardio after your weight training for optimal combustion. You will feel hungry after the first 10-15 minutes of cardio, continue to the sign so you start burning your fat.
Running on a treadmill to burn fat

If the aim of cardio is to burn fat, so the harder we try, the more fat we burn. Whereas, running not at all burn fat away. The faster we run; our body also needs energy quickly, which is obtained from blood sugar. To turn body fat into energy requires a long process, while running is need faster energy, so that the body will ignore fat and burn blood sugar. If blood sugar is over and we are still running, then the body will take protein from the muscle again for energy.

This is the fact:
To burn fat, you just need to walk fast on your treadmill, with a target heart rate around 65%. Do it for 45 minutes every day, then you will lose weight slowly.
The more we sweat the more fat is burned

This one myth is so strong stick in the mind of each person who wants to burn fat. They thought that exercise burns fat and the hard sports usually make them sweat so profusely. This causes a lot of people “looking for sweat” to burn fat. If it happens, it would be so easy to burn fat. We just slept in the parking area in our office building, at noon as hot as possible. I'm sure once in 10 minutes we will sweat very much. Sweat is produced by glands under our skin, and sweat function was to maintain our body temperature. Sweat is not standard fat-burning, because if you exercise at a very cold place, we certainly will not be sweating, and if that means, don’t we burn fat at all?

This is the fact:
Exercising to sweat is good, but do not make a benchmark that it will burn fat when we sweat.

We will talk about 3 other myths in next posting.
So stay reading this blog.

Do exercises burn fat faster?

2010-05-14T21:29:00.000-07:00

In doing diet programs, exercises is a significant factor. Through exact and routine exercise, our goals to burn fat in some parts of the body will be effective. Many people assume that sports kind which burn fat faster is sport with high intensity and resulting much sweat such as running, riding bicycle with high velocity, or playing badminton in a long time. Is this a better way to burn your fat quickly?

Effective fat burning could be happened through light exercises or low intensity sports. But in a long time duration. The most effective sports to burn fat faster must be in low to middle level intensity. You might walking more than 30 minutes, or 30 minutes swimming. To make it more effective, you must do it in more than 30 minutes. Why? Because when you move, your body will consume energy from glucose in your blood and reserve in muscles and glycogen. This reserve will be washed-up if you move more than 30 minutes and then your body will use energy from another resources: fat.

If you do high intensity exercises in a long time, there will be no fat burning, but protein from muscles burning. When you are running, your body will use energy reserve up constantly and quickly. While this energy reserve resources just can be gain from muscles protein. Fat can’t provides it because its metabolism runs slowly. Diet program will never be effective through heavy exercises, because the fat won’t be burnt. So, if you want to burn your body fat faster, just do light exercises regularly more than 30 minutes.

What is fat?

2007-04-25T17:35:00.000-07:00

Fat is one of many essential nutrients. Dietary fat is the most “fattening” nutrient we eat. It provides 9 calories, units of energy, per gram. Carbohydrates and proteins each provide 4 calories per gram. When dietary fat is digested, fatty acids are produced. One fatty acid, the essential linoleic acid, helps us absorb fat-soluble vitamins and minerals. It is also important for healthy skin and blood pressure regulation.

Dietary fat is divided into two types: saturated (which is solid at room temperature) and unsaturated (liquid at room temperature). In order to obtain an adequate amount of linoleic acid, one of the few fatty acids the body cannot produce on its own, the average adult needs to eat 1 tablespoon of unsaturated fat daily.

Saturated or unsaturated?

Whether fat is saturated of unsaturated has to do with its chemical structure: whether or not there is room on the fat molecule for more hydrogen to bond to it. Saturated fats are those that have no room on the molecule for additional hydrogen: thus the term saturated. Saturated fats are found primarily in animal products – red meat, lard, butter, poultry with skin and whole-milk dairy products. The vegetable oils palm and coconut are also saturated, as is vegetable shortening and margarine (hydrogenated).

The consumption of saturated fats is linked to higher levels of damaging cholesterol, heart and blood vessel disease, and many types of cancers. Unsaturated fats are fat molecules with double bonds which have room for additional hydrogen.

Monounsaturated fats can bond two additional hydrogen atoms and polyunsaturated fats can bond more hydrogen atoms. Unsaturated fats are found primarily in plant products, like vegetable oils such as peanut, canola and olive (monounsaturated) sunflower, corn, and safflower (polyunsaturated). Fish oils are unique as animal sources of polyunsaturated fat.

Besides providing the body with linoleic acid, unsaturated fats have been shown to reduce cholesterol levels in some individuals, which in turn may reduce risk of cardiovascular disease.

How Much Do You Need?

General guidelines for daily fat consumption are to eat no more than 30% of your total calories from fat. Of that 30%, no more than one third, or 10% of the total diet, should be from saturated fats.

If, for example, you normally consume 2,000 calories a day to maintain your weight and activity level, you would need no more than 600 calories from fat, or 66 grams. 30% of 2000 calories = 600 calories 600 calories ÷ 9 calories/gram = 66 grams fat

Of those 66 grams of fat, how many would be unsaturated and how many would be saturated? Following the general guidelines for fat consumption, 44 grams would be unsaturated and no more than 22 grams would be saturated.

Choose Sometimes

Eliminating all fat from a diet is unhealthy—fat is essential for multiple body functions like production of bile and hormones, insulation of organs, and absorption of vitamins. Instead of cutting out all fatty foods or snacks, choose those items sometimes or rarely instead of often.

Choose sometimes or rarely items like burgers, ice cream, potato chips, donuts, pizza, chocolate, hot dogs, bratwurst, and full-fat dairy products. Choose often items like low-fat yogurt, skim milk, pretzels, unbuttered popcorn, veggies, fruit, ice milk, whole wheat breads and bagels, veggie burgers and veggie pizza. In general, the less processed the food item, the healthier it will be.