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Burning Fat
by Michael Messner
In general, people will practice
cardiovascular activities and forget about weight bearing exercises when it
comes to burning fat. Many trainers will say that aerobic exercises burn off
fat and weightlifting is only used to build muscle bulk. This statement is
not entirely correct because the more muscle mass one acquires through
weight bearing exercises, the more he will burn fat calories...even at rest.
We see a growing trend from cardiovascular training towards weight and
strength training.
According to a study by the Fitness Products Council and Sporting Goods
Manufacturers, the number of people lifting free weights has increased 76
percent in the past decade. Right now, weight lifting is among the most
popular sports in North America. This change is for the best because
cardiovascular activity combined with weight training will result in much
more effective fat loss. Cardiovascular exercises will raise muscle
metabolism during the activity and for a short time after the exercise
session.
Weight lifting exercises, on the other hand, will raise your muscle
metabolism during the exercise session, and for a long time after the
exercise session. Some high intensity trainers have even seen their
metabolism rise for several days following their training session.
Performing adequate weight training exercises should limit your repetitions
anywhere from 1 to 20 (more or less). Such resistance on muscles will make
their tissue leaner and stronger. The muscle development will take place
during the rest period following the resistance training. Therefore
sufficient rest periods are essential.
Whether your goal is to tone or build muscles, it is important to know what
happens during the muscle training process. When lifting weights, muscle
tissues are torn apart (at the microscopic level) from the stress, and it's
in the recuperation period that your muscles become stronger and therefore
able to support the extra stress. Usually the recuperation period required
is 24 to 48 hours after the weight lifting activity.
During the recuperation period, the muscle metabolism is still burning
energy, and that's when it's time to perform cardiovascular activities.
Carrying out high repetitions of the same movement will tire the body on a
different basis. Combining low repetition exercises (weight lifting) with
high repetition cardiovascular exercise will stress muscles in a
complementary way to increase the total fat burning effect.
Anybody who debates the fact that weight bearing exercises don't help people
lose weight and fat should lift weights for one hour and see their heart
rate go through the roof. Simply look at athletes who specialize in short,
intense bursts of energy and you still see that they are very low in body
fat.
The point is to combine a weight lifting routine with a good cardiovascular
workout to increase muscle metabolism and total fat burning ratio.
An important factor to consider when trying to lose weight is that lots of
muscle mass can be lost as a result. As muscle mass will keep your
metabolism high, try to avoid quick weight loss through miracle diets or
starvation. This weight loss will be regained just as quickly. Instead, opt
for a gradual fat loss routine by combining weight training and
cardiovascular activities, and allow muscle mass to build up and increase
your metabolism. Results may take a little longer , but they will last for a
longer period of time.
Is Caffeine Good or bad For Your
Health
by Paul Freegale
If you are like me, this is a weakness of yours too. I digest way too much
caffeine each day. I probably have at least six or more servings each day.
More than I should consume in several days. I drink too much cola. That is
my problem. Not only is it loaded with sugar, it has caffeine in it too. A
cup of coffee in the morning to get you going isn't going to hurt. It can
help you wake up and be more alert. It can help jump start your day into
something worthwhile. Instead of feeling sleepy and tired. Though, if you
drink too much caffeine, you can have the opposite effect that you are
looking for. It can drain all of your energy and make you feel very tired.
It can also cause you to have problems sleeping. This can be a very big
problem.
You may not think of it as a problem, but it is. Caffeine is addictive. Yes,
you can get hooked to it. I'm not saying that you will be like a crack head
if you don't get a cup of coffee. But anyone who is addicted to caffeine
knows how it feels to get the shakes when you don't have any in your system.
This is the addictive qualities of it. You are shaking because you are going
through withdraw. Your body is craving it and letting you know.
Caffeine is a great pick me up. From that morning cup of Joe to the extra
pep it gives you in your energy drink, it can be very helpful. The key thing
is, you must use it right. You can't over due it. Caffeine can have very bad
side effects if not used properly. Studies show that drivers who think they
can substitute caffeine for sleep are a risk to everyone on the road. Your
reaction times are slower and that may cause you to have an accident.
The key thing is to understand the use of caffeine and how to use it right.
If you are a bit tired in the evening, a cup of coffee is a great way to
give you a little pep. If you are going to be using something dangerous like
a chain saw, you should wait until you are fully alert to operate it. Don't
think coffee will make you alert enough to be able to run it safely. So, you
are tired at work. You need a little pick me up, but don't want to use
caffeine. Well, there are some things that you can do to help you out.
Avoid foods high in sugar. Don't run for a candy bar when you are feeling
sluggish. Don't drink sodas with your lunch. This will give you a burst of
energy, but it will make you tired when the energy is gone. I would suggest
to you that you keep some fruit on hand for when you are feeling sluggish.
Keep an apple in your desk or some other fruit that you can easily eat and
not have to prepare. You can also try pears, peaches, or oranges. You do
have to peel an orange, so that might not be the best solution for you if
you need a pick me up right away.
Drinking juice is another great way to get that pep you are looking for. You
should consider buying a juicer. They aren't too expensive and the benefits
of fresh juice are well worth the money. Also, you can make different kinds
of juices. You can make an apple and pear drink. There is no end to the kind
of drinks you can make. Also, you don't have to worry about what is in them.
You make it, you know it is 100% juice.
A serving of juice will help you regain your strength. It will give you the
energy you need to get through the day. You might also want to drink juice
with your lunch. If you do this instead of drinking sodas, you won't get
burnt out as fast. Energy bars are a great thing if you have them on hand.
Don't get ones that are full of sugar or honey. That will give you a burnt
out feeling. Instead, go with something that is good for you. I have seen
some chocolate covered energy bars, don't get this. Run like hell from these
bars. It is a expensive candy bar.
Of course, you can always take a nap. This is a great way of increasing your
energy. Though, it is not always possible to do. You also should avoid a
high fat diet. If you eat too much fat, it will drain you. It will also make
you depressed. When you are depressed, you won't have the energy that you
should have.
The important thing is this in regards to caffeine. Have a cup of coffee
from time to time if you are feeling a little tired. Don't let it replace
sleep. Don't think that you can function the same on caffeine as you can
fully rested. Don't think that because you had two cups of coffee that it is
safe to drive your car even if you are drop dead tired.
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