You Will Never Believe That Truth Behind Fat Burning Workout.

An Introduction To Interval Training

Interval training is the best workout for fat burning, where  you need to alternate between a short burst of hard exercise and a short period of easy recovery.

For example, after a 3-5 minute warm-up of moderate cardio, you'd do 1 minute at a slightly harder than normal cardio pace and then bring the intensity down to a cool-down pace for 1 minute.

Alternate back and forth 6 times and then do a 3 minute cool-down. That is what interval training is all about. It's short, fast, and effective.

Studies have shown that interval training offers higher fat burning and weight loss than normal, slow cardio.

In fact, not only does interval training work better for fat burning, but the interval training workouts are much shorter and require far less workout time than normal cardio workouts.

However, many are reluctant to switch from ineffective cardio to fat burning intervals as according to exercise machines (which are not even 100% accurate), higher amount of calories is burned with the old way.

They are also hung-up on the marathon mentality of always having an elevated heart-rate, which they think is the most important component of a fat burning workout.

But that is not true. Instead, the most important workout factor is how much "WORK" is done. If you increase the intensity of the work, as you do in interval training, then you will do more work and put more stress on the muscles.

Heart rate goes up and then comes way back down during recovery. By doing so, more fat is burned. What one should know is that the heart rate need not stay constant for 30 minutes for that to happen.

One of the biggest problem many have with interval training is that they do not rest enough during the recovery period. Because they are addicted to an elevated heart rate, they skimp on the recovery, by either exercising too hard or recovering too little.

This leads to a decrease in the intensity used in the work interval and that might lead to less total work or total fat burning done in that session.

Therefore, the quality and intensity of the work interval should play important role when doing interval training. This is to say the only time exercising is mainly done during the work interval.

On the other hand, during the recovery interval , one should go as slow as possible without stopping. This allows your heart rate to recover and for you to be prepared to work really hard in your next work interval. So an interval training workout is a time of extremes.

You should be going at a 8/10 or 9/10 intensity level in the work interval, and dropping down to a 3/10 in the recovery period. To give you a perspective, a normal 30 minute cardio workout would be considered a 6/10 intensity level. Try it out yourself!

Fad diets: Do they really work?

The answer is simple...fad diets are not natural. It encourages fast weight loss (usually within 10 day to 1 month period) through unsafe and unrealistic methods.

Besides, fad diets often exclude physical activity in the program, which is essential in the process of weight loss. Weight is gained right back after because people return to their old eating habits and lifestyle.

One should be caution of diets recommending a certain nutrient or combination of foods to encourage fast weight lost.

However, fad diets are popular because many of them do work for a short amount of time. Besides, many people prefer to try the quick fix of a fad diet instead of making the effort to lose weight through long-term changes in their eating and exercise habits. In many such cases, weight loss is due to removal of certain types of food or whole food groups or focus mainly on one food in particular.

All restrict food in some form, therefore fewer calories are consumed as one normally would. However, it’s likely that much of the weight you lose is from water and lean muscle, not from body fat.

As a reaction to the starvation process, your body will start working in order to keep up with the energy needs. However, if fats are not burned and is avoided in the diet, the body will preserve the fat that is has in store.

If this condition persists, stored fats will be burned and the dieter will start getting weaker and will not be able to perform his normal duties because it requires more effort and time for body to produce energy from fat rather than from muscle.

Also, most people are not able to keep up with the demands of a diet that strictly limits their food choices or requires them to eat the same foods over and over again. People who use fad diets usually end up gaining back any weight that they initially lost.

One must know that the first step in losing weight safely and permanently is to understand that there is no magic potion or quick fix to permanent weight lost.

Lifestyle changes should be made that this encompass healthy eating (food containing appropriate amount of vitamins, minerals, proteins, carbohydrates and fats), consistent exercise and eating food that are not conducive to weight lost moderately.

How To Breathe Properly For Good Health

Breathing is such a primary function for our survival that can be used to reduce stress and stimulate good health. 

Notice that your breath is fast, short and shallow when u are angry, fearful or under stress and how you naturally take deeper, slower and longer breaths when you are in peaceful and relaxed state.

This is to say that breath awareness and conscious relaxation, you can enhance your ability to cope with life’s increasing pace and take control of all aspects of your health in general. Besides, deep breathing also enhances concentration and eases pain.

Research have even shown that breathing correct helps to burn fat, make your skin glow and correct hormone imbalances in addition to lowering blood pressure, improving digestion and increases blood circulation throughout the body and decreases overall anxiety.

However, many have adopted bad breathing habits and shollow breathe with out chest instead of with out diaphragms. By changing breathing patterns and consciously breathing deeply into the abdomen, you can create a calm relaxed state from a stressful one.

Deep breathing calms both the body and mind by slowing down heart rate and easing the nervous system. However, many people rush around, shallow-breathing their way through life and wondering why they always feel stressed, unwell and out of breath.

By learning simple breathing exercises and by becoming more mindful of the art as well as the act of breathing, you can do a power of good for your mind and body. It is recommended that you practice twice daily for a minimum of five uninterrupted minutes using the following steps:

1.      Sit in a chair, with your back straight but not rigid.

2.    Relax your shoulders and place your palms on either side of the abdomen

3.    Inhale slowly through the nose, drawing air into the abdomen to fill and expand it and then up through your middle and finally expanding the chest.

4.    Repeat 2-3 times.