Tone Your Body Now! by Heidi Kiewitt

KieFit Journal February 2010

Harsh cold winter has come upon you â&#x20AC;Ś Health in the Winter Ski Season : Top 10 Tips to Get Fit For the Ski Season

- Hot Body Workouts Killer Moves For a Longer and Flattering Waist Bodybuilding Hormone Secrets High Protein Diet for Stronger Muscle

KIEFIT JOURNAL

HEALTHY AND HAPPY LIFE! FEBRUARY 2010

Tone Your Body Now!

ISSUE:

Hello Fitness- Fans, HEALTH IN THE WINTER

Here is the February 2010 issue of KieFit Journal. The free online publication about fitness, fat loss tips and workout instructions. "Tone Your Body Now! " is the slogan of KieFit Journal's actual edition. Read here how to bring your body in good shape. Toning your body is the enlargement of the muscles as well as a fat loss program. SKI FITNESS - TOP 10 TIPS TO GET FIT FOR THE SKI SEASON

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FAT LOSS POWER OF FOOD

HOT BODY WORKOUTS KILLER MOVES FOR A LONGER AND FLATTERING WAIST

SIX-PACK ABS - HOW TO GET SIX PACK ABS

A healthy body is very important for building muscles and implementing a diet plan successfully. How can you do it in this cold and dark wintertime? Receive, on page 3, some basic tips for the winter to maintain your health. Tone your body through Nutrition: Read this article in the KieFit Journal Caig Ballantyne, a Certified Strength & Conditioning, "Bodybuilding Hormone Secrets" and learn from the article (page 10) how your muscles will be tighter through a high protein diet plan. Tone your body through exercise: How to get a six pack? On page 8, let Vince DelMonte, an author of Your Six Pack Quest, give you hints how it works. Enjoy reading more training and nutrition tips and see the Workout-Lessons-Video in this KieFit Journal. Stay fit and healthy,

BODYBUILDING HORMONE SECRETS

HIGH PROTEIN DIET FOR STRONGER MUSCLE

2 CARDIO MISTAKES YOU'RE STILL MAKING

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KIEFIT.COM ISSUE

Heidi 0

P.S. Ski-Fan's, read on Page 4 Top 10 Tips to get fit for the Ski Season! P.P.S. Archive Of Past KieFit Journal Issues http://www.kiefit.com/archive.html

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HEALTH

WINTER

Seite 3

Health in the Winter By Due Daniels - Article Source: http://EzineArticles.com/?expert=Due_Daniels

What to do when the harsh cold winter has come upon you. It is the time of year when most seniors die because of the bitter cold and the lack of consistent sunlight. This is why it is recommended, if you are retired to move down to Florida during the cold months so you're out and about in the sun warn and fun. So what can you do if you're not retired or a senior and

son where many people get sick, and germs travel fast. So stay away from people who are sick so that you don't get sick. You don't have to be rude, but you have to let them know you don't want to be ill; neither can you afford to be ill. These are just some basis tips you can use to

get your winter health in mink condition. If you're in the Midwest or northeast, winters are not the most fun thing when you have to move around for work as you do in the summer. So Here are some basic tips... take these tips and stay healthy. Read my bio Number one, stay active; if you bundle up and box below and follow the instruction given. take 30 minute walks or go to the gym or mall and walk around you will stay active. Make it a routine right before or after dinner, take a walk with a partner. you have to deal with the cold, how do you keep your winter health?

Number two, supplement; you won't get all the food value you need in your food, especially since it is out of season for many nutritional foods, so really bulk up on your nutritional supplements. Remember you need 13 vitamins, 16 amino acids and fatty acids, and over 70 minerals and trace minerals. If you can't get sunlight due to the weather, you'll still get vitamin D if you are supplementing well. Number three, drink water; it is harder during the winter months to drink the amount of water you drink during the more humid or dry summer months. However, it is good practice to do so anyway. Force it down or do it in the form of a warm cup of tea, but keep fluids in you to keep your winter health thriving. Number four, stay warm; this appears like a no brainer, but it is odd that many people don't wear winter hats, gloves, scarves, and other winter season items all for the sake of looking good. I once knew a guy who wouldn't wear hats so he wouldn't mess up his hair; and I always saw him with a runny nose or cough. Bundle up in the cold, if the good Lord put big fur on animals to survive in the winter, we should be following suit. Number five, stay away from germs; if you have kids this can nearly be impossible but get the hand sanitizers and wash your hands before you eat anything. Unfortunately it is a sea-

Due Daniels Due Daniels is a Professional Internet Marketer and Life Counselor. He is also an author who has published many articles on health, wealth, and personal relationships and has co-authored the books Fiery Marketing: the Complete Guide to Making Money on the Internet; Lose Weight: Be Any Size You Want, and How to Get In a Relationship. To get the absolute best vitamin and mineral health knowledge and research today send an Email to me now Article Source: http://EzineArticles.com/?expert=Due_Daniels

GET

FIT

FOR

SKI

SEASON

Ski Fitness - Top 10 Tips to Get Fit For the Ski Season Article Source: http://EzineArticles.com/?expert=David_Folkman

As the winter draws closer, many of us are excitedly looking forward to the new ski season. The exhilaration of speeding down the mountain and enjoying a touch of aprĂ¨s ski will soon be with us. However, a lack of ski fitness can mean aching limbs and an early end to your day. Make the most of your powder days by following the basic ski fitness tips and exercises in this article.

Whether you're just starting out with your first ski holiday, if you're a veteran of the slopes or even if you ski extreme you'll benefit from these easy to follow ski fitness tips. By following the exercises you'll increase your energy levels on the slopes, improve your technique and reduce the risk of injury. The exercises help work your core, build stamina in key ski muscle groups and improve your flexibility. It's advisable to start a minimum of six weeks before your trip, the more effort you put in now the better the results on the slopes! If don't currently exercise on a regularly basis, it's advisable to spend four to six weeks building your fitness before you start the ski exercises. A good workout programme to help you should include a mixture of aerobic activity, such as light running and cycling, and resistance training. Aim to work out three times per week, ideally with one day off in between. If you're tired, take a day off. Remember, you should always enjoy the exercises! Complete the running exercises (tip one and two) on the first and last day of your week and complete the circuit training exercises (tip three to six)

on the middle day. For the circuit exercises, complete each one with a ten second rest in between. Repeat the circuit of all exercises twice. For each day complete all the stretches before and after your exercises. 1.

Running is a great exercise to build stamina and strength in your calves and hamstrings. It's also one of the most effective ways to shed a few calories before you hit the slopes! Aim to run once per week at a 'steady' pace when you could hold a conversation without becoming out of breath. In week one, target yourself with a thirty minute run and add another five minutes each week. By week six, you should be able to comfortably run for fifty-five minutes.

2. Interval running or Fartlek helps build up strength quicker than a constant pace run. Start with a five minute run at your 'steady' pace. Next, increase to a 'fast' pace when you are almost at a full sprint and can no longer have a conversation. Continue for one minute. Slow back down to a 'steady' pace for two minutes. Continue alternating between your 'fast' pace for a minute then two minutes at your 'steady' pace. In week one aim to do three alternate sets of 'fast' and 'steady' runs, build up to six sets in your final week. 3. The first circuit training exercise is jump squats. With your knees shoulder width apart, bend down until your thighs are parallel with the ground. Push up through the balls of your feet launching yourself into the air. Land by bending your knees to absorb the impact. As you do so continue to lower yourself until your thighs are again parallel with the ground. Repeat twelve times in week one building to seventeen repetitions in week six. --> continued

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GET

FIT

FOR

SKI

SEASON

Ski Fitness - Top 10 Tips to Get Fit For the Ski Season Article Source: http://EzineArticles.com/?expert=David_Folkman

4. Next in your circuit is the blank. Lie in a press up position and then lower yourself onto your forearms. Your body should be straight with only the tips of your toes and your forearms touching the ground. Make sure you feel the strain in your lower abdomen. Hold this position for forty seconds in week one working to sixty seconds in week six. 5. Burpees are the third circuit exercise. Start by squatting down so that your legs are bent underneath your chest and you're resting on the tips of your toes with your hands on the ground. With you bottom raised slightly in the air, push both legs out straight. As soon as they're straight and on the ground, raise your bottom and retract your legs into the starting position. Repeat fifteen times in week one working to twenty times in week six.

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stretch in your hamstring. Hold for thirty seconds before stretching the opposite leg. 10. Backs can be neglected when skiing but you put lots of pressure on your spine during a typical day skiing. On your hand and knees, curve your back upwards like a cat. You should feel a stretch along your spine. Hold for five seconds and pull you spine downwards so that your shoulders and buttocks are sticking outwards. Hold for five seconds before repeating the in and out motion three further times. Once you're on holiday, it's advisable that you continue with your warm up stretches each morning. By doing so, you'll continue to limit the risk of injury, encourage blood supply to your main muscle groups and help brush off any cobwebs from the night before!

6. Your final circuit exercise is press ups. Start by making sure your arms are shoulder width apart. Slowly lower your body until your chest is almost to the ground. Straighten your arms and repeat twelve times in week one working to seventeen repetitions in week six.

I hope that you've found the tips useful. Good luck, be safe and enjoy the mountain!

8. To stretch your calves find a wall and stand approximately three feet away. Move your right leg so it's one foot away from the wall. Lean forward placing your hands and forearms on the wall. Keep your feet pointing forwards, with your heels on the floor; you should feel a long stretch in the back of your left calve. Hold for thirty seconds before stretching the right calf.

http://www.mountainskifitness.com

A little bit about the author. I've skied since I could walk and have competed across the major ski racing disciplines at a national level. I've condensed many years of ski fitness training into the top tips in this article. I 7. Stretch your thighs by standing on one use the tips in this article and those in my blog, mountainskifitness.com, to prepare leg with the supporting leg slightly bent. each year for my ski trips to North America Grab your free leg with the opposite hand. Pull your foot towards your buttocks so your and Europe. Aching legs are a thing of the past. feel the strain in the front of your thigh. Try not to hold on to anything for support. If you can, close your eyes, you'll dramatically im- Mountain Ski Fitness is an information only website that contains many more ski fitness prove your sense of balance over the six tips and exercises that will guarantee you weeks. Hold for thirty seconds before don't miss out on a powder day! stretching the opposite leg.

9. For your hamstring stand with one foot forward and the back leg slightly bent. Keep your feet flat on the floor. Bring your weight forwards and rest your hands on your front knee for support. You should feel a deep

Ski Fitness Article Source: http://EzineArticles.com/? expert=David_Folkman

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FAT

LOSS

POWER

FOOD

Fat Loss Power of Food By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com

I know that most readers think that fat loss is all about exercise, but you must know that good nutrition is just as important for fat loss results. Making the correct food choices is your secret weapon in the rush to get the best body for summer. Eating right will help you lose fat and increase your energy dramatically, so that you'll have plenty of stamina for social life, in the gym, and at work.

high-calorie feasts.

When I start working with clients, I have everyone enter their food intake on a nutrition tracking website to allow both of us to evaluate their nutrition. Some of the common problems that I see are:

7. Try to improve your nutrition each day. This will help get you into healthy eating habits. Be consistent with your training and nutrition, and you'll get results. So here is your challenge. Start with one day and eliminate all of the processed foods from your nutrition plan. I want you to go one full day without foods containing added sugar, hydrogenated oils, or high-fructose corn syrup (HFCS).

1. Too many treats per day. As one client said, ''I still have one treat per day such as chips, a chocolate bar, a donut, or a rib sub each day, and sometimes I skip breakfast. But other than that, I think it is pretty good.'' If thatâ&#x20AC;&#x2122;s the case, and you are trying to lose fat, then you will have a difficult time. You just can't eat that many treats (read: garbage) and expect to get lean (unless you are 16 years old). 2. Skipping breakfast. 3. Not eating enough fiber. 4. Not eating enough lean protein and lowglycemic, low-fat carbohydrate sources. 5. Not eating much during the day and then eating a huge dinner. Solutions:

5. Consume calorie-free beverages, preferably Green Tea or water. 6. Consume at least the recommended amount of fiber through vegetables, fruits, almonds, etc. But start adding fiber to your diet slowly and drink more water.

If you do this, you'll feel amazing and energized. You will probably have your best workout of the year and you'll probably get more done at work as well. Replace the junk with lean protein sources, fruits, vegetables, nuts, whole grains (such as oat-based products), water, and green tea. Make sure to log your food intake on fitday.com and compare it to your regular eating. You'll notice that it is very hard to overeat when you eat only healthy foods. And then next week, try going two days without processed foods. Keep focusing on one improvement each day and soon you'll have better nutrition habits and fast fat loss to go along with it...not to mention a new body!

Sincerely, 1. Set the tone with the first meal of the day by consuming a lean protein source and high- Craig Ballantyne, CSCS, MS fiber, low-glycemic carbohydrates. Fiber at this meal will help control blood sugar over Author, Turbulence Training the morning and can help modify appetite at subsequent meals. About the Author

2. Consume mini-meals to prevent starvationinduced meal binges and energy slumps. 3. Choose snacks that contain protein and fiber, such as almonds. 4. Keep your dinner moderate, and avoid

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Menâ&#x20AC;&#x2122;s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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HOT

BODY

WORKOUT

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Hot Body Workouts - Killer Moves For a Longer and Flattering Waist By Lindsay Reynolds - Article Source: http://EzineArticles.com/?expert=Lindsay_Reynolds

When you're constantly hunched over your monitor or curled up in your bed, what do you expect to happen? Your waist shortens, causing it to obtrude outward, and that's not pleasing to the eyes. Do you know that with few hot body workouts, you can lengthen your waist once again? Follow these three postural stretches each time you crouch and go into a fetal position unconsciously.

you slowly raise your right arm. The nondominant side must be tightened so your obliques will experience a crunch. Switch sides and repeat the routine three more times. Side bend position aids in making the waist appear symmetrical and proportioned. These three hot body workouts must be done three times a week after a cardio session. So make sure that before doing these killer moves, your body is already warmed up.

Get ready to be long and lean! For more information on Hot Body Workouts, hot routines and moves to master, check out http://www.DietingGuideReviews.com. Dieting Guide Reviews lets you gain access to the hottest and trendiest workouts that will surely let you sweat to a slimmer you.

The Cobra:

Article Source: http://EzineArticles.com/? expert=Lindsay_Reynolds

The name itself would probably give you some hint as to how you will position yourself in order to jump start the routine. Primarily, you will need to lie with both legs extended at the rear. Suck in your stomach and slowly lift your upper body making your shoulders curve back. The cobra position is said to lengthen your waist as it elongates your hip flexors. Forward Bend: Stand with both legs together, arms at the sides, and knees bent to some extent. Next, slowly bend over your torso or until your head is at the same level with your knees. Finally, try to reach far behind your ankles with the use of both hands. This routine helps you stretch your lower back, the joint connecting the rib cage and the waist. Side Bend: Stand straight and bend your right knee as if doing a semi slant position. As you bend, touch the ground using your left hand while

Video: Great Abs/Obliques Exercise - For Small Waist and Flat Stomach Using Dumbbell Weights

Find out how to eat delicious food and still lose weight with these Free Fat Loss Meal Plans! The Diet Solution

SIX

PACK

Seite 8

ABS

Six-Pack Abs - How To Get Six Pack Abs By Vince DelMonte

One of the most popular requests among people in the gym is to get six pack abs. There is no doubt about it, obtaining this elusive goal not only takes hard work, but also demonstrates that you clearly know what you are doing in the gym. Learning

regular basis. While it's fine if you have some that you generally like to stick with as you really feel it when you do them, try and alternate between at least a few from week to week.

The main reason for this is because your abdominal muscles adapt to change very quickly. As soon as they are finished adapting, you are going to stop seeing results - this is the truth about six pack abs. By keeping them guessing 1. Focus on your diet. as to what's coming, you Without a clean diet, six keep the results coming as pack abs will never be yours. well. Don't make the mistake One thing you must realize is of doing the same boring that while exercise is impor- workout, day in, day out. tant, it's only going to take you so far. No matter how many crunches or sit-up vari- 3. Get Your Cardio ations you perform, if you've In Line Finally, step three for got a solid layer of fat cove- getting a nicely chiseled stomach is performing cardio ring your stomach, your muscles are not going to be properly. This isn't to say you should run out and start seen. Try and focus on consuming doing hours upon hours on enough protein to keep your the treadmill. We aren't aiming to turn you into a appetite under control, hamster here. supplemented with healthy fats for satiety and fruits and All you really need is a few quality sessions of cardio veggies for energy. It is imwork a week. What's high portant, however, that you are running a calorie deficit, quality? Sprint sessions. Skipping. Hill running. because regardless of the food you eat, if you are con- Anything your body is not suming more than you burn efficient at. off that day, you aren't going to lose weight. Yes, these are going to be much more intense than 2. Perform a variety of plodding along at a moderate pace while you read the exercises Next up on your quest for six fitness magazine of the pack abs, you need to make week, but trust me, you will get results a thousand times sure you change up the exercises you perform on a faster. how to getsix pack abs is definitely not the easiest thing in the world but it's also not the hardest, as long as you follow the right steps. So, what should you be doing to get results?

Crank that intensity up for Video: twenty to forty seconds and then back it down again for Lower Abs Workout another minute. Repeat this process eight to ten times and you'll have a workout that'll shed that body fat in no time. So, next time you're admiring

your physique in the mirror and are still longing for a better mid-section, take these three factors into consideration and you'll discover this is the truth about six pack abs.

About the Author: Vince DelMonte is the author of Your Six Pack Quest found at http:// www.YourSixPackQuest.com He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

BODYBUILDING

SECRETS

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Bodybuilding Hormone Secrets By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com

More today on the secrets of supersets... In the past, I've mentioned supersets being effective simply because they save you time - and that results didn't depend on your heart rate (even though it gets jacked with supersets). But recent research suggests another reason for the effectiveness of supersets - and that's the increase in Growth Hormone in your body. GH, for those that don't know, is one of the hormones in your body that increases fat burning. It's also one of the most popular scam supplements that you hear about in spam email. So why is GH so popular? Because everyone calls GH "the Fountain of Youth". It's supposed to make you lose fat and apparently make you look and feel younger...(and it must work - I was 'accused' repeatedly in NZ and Australia of being only 25 years old - almost 7 years younger than I really am - must be the TT lifestyle). And that's why it doesn't surprise me that both interval training and high-intensity resistance training have both been shown to increase GH.

news...a recent study (from JCEM, 91: 678-, 2006, for any science nerds) showed that obese men burn fewer calories and have less post-exercise GH than normal men. And the obese men also had higher cortisol levels. AND the obese

sets if you want to spend 30 minutes on your TT Strength Training.

C - Intervals Bodyweight circuits, stationary bike intervals, or running on the treadmill or outside, these are just a few of the ways we can do intervals men burned fewer calories in for 10-20 minutes. the post-exercise period. We don't need 40 minutes of That's a triple-yikes! slow cardio, or even 40 minutes of intervals. Three strikes against obese men...and possibly why some There is still a lot to learn guys have a heck of time los- about interval training, but ing fat in the first place. Their most research is using only hormones are out of whack to 20-minute interval workouts to begin with - so its harder for get major, much-better-thantheir bodies to burn fat. longer-cardio results. As I learn more, you'll learn If you turn to a low-fat diet and everything. lots of cardio, you aren't going So that's that. Eat according to to get the GH response that you would if you eat according Dr. Mohr's TT Fat Loss Guideto Dr. Mohr's TT fat loss guide- lines to avoid the Western Lifestyle, and exercise and live lines and if you use the TT according to the TT lifestyle, workouts. and you'll look and feel fantasSo let's review the TT workout tic - and YOUNGER! set-up that will get you more 3 sessions of 45 minutes per results in less time...I'm talking week for your fountain of 3 workouts of 45 minutes per youth, week that will blast your postexercise metabolism through Craig Ballantyne, CSCS, MS the roof and help maximize Author, Turbulence Training your hormonal response to exercise.

A - The Warm-up We use three bodyweight exercises done in a circuit. This is a much better way to preBut the so-called GH boosting pare for training than by walksupplements aren't backed by ing slowly on a treadmill. science. On the other hand, B - The Strength Training I've been able to show you the Supersets science behind Turbulence This can be as little as one Training. And not only science, brilliant superset (DB squats + but results too! DB presses) if you have only 10 minutes, or up to 4 superBut now for some bad

About the Author Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Menâ&#x20AC;&#x2122;s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

HIGH

PROTEIN

DIET...

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High Protein Diet for Stronger Muscle Article Source: http://www.Free-Articles-Zone.com

At this age of instant coffee and packaged food, every one person out of three is facing weight related problems, this way or the other. Whether you are obese or low weight, you seriously need to think about your physical condition because this may lead to many ailments in the long run. Researches have found that our eating habits play the most influential role in making us overweight or underweight. Genetic structure, lifestyle habits have also got a bigger role to play in this.

such a plan, you need to include quality protein supplements in your diet as per the recommendation of your trainer or nutritionist.

As life is becoming faster with every passing day, people are now taking all the measures to keep themselves fit and fine. Regular exercises are being performed by all health conscious people and they are doing it right under the supervision of fitness trainers who are experienced and certified. If you are also putting on weight, you need to join a fitness training program. Itâ&#x20AC;&#x2122;s imperative that you consult When you do hard training, your muscles get torn and they need immediate repairing. A course of well blend high protein diet plan only gives that amount of protein strength to have your body grow stronger muscles. After weight training, you need to have sufficient milk (skimmed), egg white and other protein rich items those are naturally available to you with required amount of protein supplement.

About the author: Proteinfactory specializes in vegetarian protein source and Protein Muscle. For more information about the best whey protein please visit us at http:// proteinfactory.com. Article Source: http://www.Free-Articles-Zone.com

with a certified nutritionist to have a clear idea about what to include in your diet and what to avoid. Universally accepted, high protein low fat diet is the most effective means of dietary composition that you need to incorporate into your daily eating plan. Short Loin, tenderloin roast, T-bone steak, chicken breast roast, turkey, tofu, kidney beans, nuts, seeds, different green vegetables, legumes (soybeans, peas), are very good natural sources of high protein. By consuming these regularly, you can easily give your body the required amount of proteins. If you are more into heavy weigh-training or you do hard training almost everyday, then you need to go for a high protein diet plan. For

CARDIO

MISTAKES

2 Cardio Mistakes You're Still Making By Tom Venuto, NSCA-CPT, CSCS - www.BurnTheFat.com

The controversies over cardio for fat loss are endless: steady state versus intervals, fed versus fasted, long and easy versus short and intense, and so on. Obviously there is a lot of interest in cardio training and how to do it right. Sadly, most people are still doing 2 things terribly wrong and it’s killing their results…… As best as I can figure, there are two major reasons why people are still mucking up their cardio programs for fat loss. REASON #1: NOT ENOUGH FOCUS ON TOTAL CALORIES BURNED

Most people aren’t burning enough darn calories. Why? Well, I guess they are too busy worrying about the “proper” type of exercise (which machine or activity), the mode (steady state or intervals), the “optimal” ratio of intervals, or the “best” duration. Some people coast along on the treadmill at 2.3 miles per hour or some similar sloth-like pace and they think that just by hitting a TIME goal, such as 45 or 60 minutes, that with “X” duration completed, they are assured to get the results they want. On the other extreme, we have folks who have found or created some mega-intense, super-duper short training protocol like the “4-minute wonder workout from Japan.” Just because the workout is high in intensity and it is performed in intervals, they too think they are assured to get the results they want. What’s missing in both cases is the realization that total fat loss over time is a function of total calories burned over time (assuming you don’t blow your diet, of course). AND… Total calories burned is a product of INTENSITY times DURATION, not intensity OR duration.

Too much focus on one variable at the exclusion of the other can lead to a less than optimal total calorie burn and disappointing results. And remember, intensity and duration are *variables* not absolutes! (“Variable” means you can change them… even if your “guru” says you can’t!) When you understand the relationship and interplay between INTENSITY X DURATION you will find a “SWEET SPOT” where the product of those variables produces the maximal calorie burn and maximum fat loss, based on your current health condition and

your need for time efficiency. REASON #2: TOO MUCH FOCUS ON WHAT TYPE OF CALORIES BURNED As best as I can figure, there is one whopper of a mistake that is still KILLING most people’s cardio programs and that is… Way too much focus on WHAT you are burning during the workout - fats or carbohydrates - also known as “substrate utilization.” This idea comes from the notorious “fat burning zone” myth which actually tells people to exercise SLOWER and LESS intensely to burn more fat. Hold on a minute. Pop quiz. Which workout burns more calories? (A) A 30 minute leisurely stroll through the park (B) A 30 minute, sweat-pouring, heartpounding, lung-burning run? Like, DUH! And yet we have trainers, authors and infomercial gurus STILL telling us we have to slow down if we want to burn more fat??? Bizarre. --> continued

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CARDIO

MISTAKES

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2 Cardio Mistakes You're Still Making By Tom Venuto, NSCA-CPT, CSCS - www.BurnTheFat.com

The reason people still buy it is because the “fat burning zone” myth sounds so plausible because of two little science facts: - The higher your intensity, the more carbs you burn during the workout - The lower your intensity, the more fat you burn during the workout

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If you want to burn more fat, burn more calories and you can do that by manipulating ANY of the variables : intensity, duration and also frequency. If you build your training program around this concept, you will be on the right track almost every time.

And that's the problem. You should be focusing on total calories and total fat burned during BUT WAIT - THERE IS MORE TO IT… the workout and all day long, not just what type or percentage of fuel you are burning Naturally, we could argue that it’s not quite during the workout. this simple and that there are hundreds of other reasons why your cardio program might It’s not that fat oxidation doesn’t matter, but not be working… and I would agree, of what course. But on the exercise side, the ideas if above should be foremost in your mind. you have On the nutrition side, you have to get your act a together there too. high perFor example, many people increase their food intake at the same time as they start a cardio training program thereby putting back in every calorie they burned during the workout! Then some of them have the nerve to say, “SEE, cardio doesn't work!” Incidentally, this is the exact reason that a few studies show that adding cardio or aerobic training to a diet “did not improve fat loss”: It’s not because the cardio didn’t work, it was because the researchers didn't control for diet and the subjects ate more!! centage of fat oxidation but an extremely low number of calories burned? If you really want to be in the “fat burn zone,” you could sit on your couch all day long and that will keep you there quite nicely because “couch sitting” is a really low intensity (“fatburning”) activity. (Of course, “couch sitting” only burns 37 calories per half hour…) HERE’S THE FAT-BURNING SOLUTION! In both cases, the solution to burning more fat is drop dead simple: Focus your attention on how you can burn more TOTAL calories during your workout and all day long.

It should go without saying that nutrition is the foundation on which every fat loss program is built. Choose the combination of type, intensity, duration and frequency that suits your lifestyle and preferences the best, and WORK THE VARIABLES to get the fat loss results you want, but whichever cardio program you choose, remember that a solid fat burning nutrition program, such as Burn The Fat Feed The Muscle is necessary to help you make the most of it. Train hard and expect success, Tom Venuto Fat Loss Coach www.BurnTheFat.com

About the Author: Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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