Wednesday, August 20, 2014

Medicine Ball Interval Cardio Burns More Fat

Medicine ball interval cardio is very intense exercise and burns fat like crazy. You won't get bored doing medicine ball cardio but you will be exhausted!

Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency (do more work in less time). To do this, you need to workout faster to retrain your neuromuscular system.

High intensity interval cardio training (HIIT) will:

a) significantly boost your metabolism--during and after exercise,

b) give you less muscle mass loss,

c) give you a faster rate of body fat-to-energy conversion and

d) significantly increase your VO2 Max capacity.

Medicine ball cardio can also help you break through a weight loss plateau. All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder "what am I doing wrong?" You probably just need to change up your exercise routine and you'll be okay.

Long, slow cardio sessions wastes time and your precious muscle mass also wastes away!  Anaerobic cardio sessions, like medicine ball cardio and sprint interval cardio, have been proven to give superior heart-health and fat-burn. So, stop wasting your time and start building your lean, mean fat-burning machine! Devote more time to strength training and less time to cardio. That way, you will build more muscle mass and speed up your metabolism.

There are many ways to change up an exercise routine----do new exercises, adjust the intensity, adjust the amount of weight, adjust the repetitions/sets, etc. One of the best ways to get you "out of your exercise funk" is to add some power exercises to your cardio routine. Shorter, more intense workouts (weight training or cardio) will give you more fat loss gains.

If you're having trouble getting motivated, here are 2 tips for you:

1. Get your overall motivation right. These types of motivations will work: a) exercise and eat right because its good for YOU and YOU CARE ABOUT YOU and b) exercise because you enjoy it (find exercise types that you enjoy).

2. Set short-term and long-term goals. A good short-term goal would be to burn 1% of body fat and lose 3-5 pounds this week. A long-term goal could be to burn 5% of body fat and lose 10-15 pounds in a month.

If you can't do medicine ball or sprint interval cardio intervals just yet, start with fast-walking cardio intervals, work up to jogging intervals and then fast paced cardio intervals.

Here's an example: instead of doing cardio on the elliptical machine, do your medicine ball cardio with a pair of power exercises. All it takes is 20 intense minutes. It can go something like this:

--Full speed medicine ball walking lunge with rotation (pictured above), 1 minute

--Walk for 2 minutes

--Full speed medicine ball front chops, 1 minute

--Walk for 2 minutes

Just do this rotation for 20 minutes and you have a very intense medicine ball cardio workout!  And, on your weight training days, you could mix in some power medicine ball exercises.

Do you want to:
  • Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
  • Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
  • Feel Better than You have Felt in Months or Years?
  • Have the Energy to Accomplish Your Daily Goals?
Be sure and download your FREE 7-Day Fat Loss Jumpstart e-Course, which shows you how to get started remaking your body a healthy, energized and lean fat-burning machine!

Mark Dilworth, BA, PES

Wednesday, August 13, 2014

7 Fats that Burns Belly Fat and Body Fat

by Shawn Wells, R.D.
Hi, it’s Shawn Wells, Registered Dietitian and weight loss expert, and today I need to talk to you about a rather uncomfortable truth:  the vast majority of good folks all around the world, perhaps just like you, are carrying a significant amount of excess weight around their mid-section.

Now, not only can this excess belly flab be demoralizing, carrying a devastating physical and emotional toll, but excess abdominal fat is even DEADLIER than you might imagine.  In fact, research has shown this type of fat to possess more potentially fatal health risks than any other type of fat–a reality that could very well steal decades of your life well before its time…
The fortunate news, however, is that in just a moment I’m going to show you exactly how you can begin to combat your belly fat issues with REAL science, but before I do, you first have to understand the 3 pitfalls directly responsible for CAUSING excess abdominal fat
Cause #1? The typically recommended low-fat, high-grain diet. For decades, grains and other high carbohydrate foods formed the base of the food pyramid and the foundation for a “healthy diet”. All the while, fats were demonized. 
Unfortunately, these recommendations couldn’t be further from the ideal path to a flat belly.  A diet high in wheat and other grain products inevitably leads to high blood sugar and poor sensitivity to the hormone insulin.  In turn, poor insulin sensitivity has been shown to be a major cause of abdominal fat accumulation.  Even worse, the more abdominal fat you gain, the worse your insulin sensitivity becomes… and thus the vicious cycle begins, often leading to out-of-control belly fat storage over time.
Fats, on the other hand, are instrumental in the regulation of your overall hormonal balance, including many fat-burning hormones. When you understand how to choose the right fats, replacing high-carb items in your diet such as bread, bagels, muffins, baked goods, and pasta with more of these fat-burning, healthful “fatty foods”, you’ll be well on your way to a flatter belly.
Here are 7 of my top “fatty foods” for a flat belly: Whole Eggs, Nuts (such as almonds, pecans, walnuts, and cashews), Seeds (such as sunflower seeds and flaxseeds), Avocado, Olive Oil, Fatty Fish (for example, mackerel, tuna, salmon, and trout), and Coconut Oil.
Still, none of these 7 fats qualify as my #1 fat for a flat belly, which stands head and shoulders above all of the previously mentioned fats in its ability to slim your waist and burn belly fat. You’ll want to make sure to consume plenty of this #1 belly-fat-burning fat daily, so be sure to keep reading as we’ll reveal exactly what it is and where you can find it in just a moment.
The second major cause of excess abdominal fat storage is increased levels of stress.  You see, when your body is under stress, it secretes a stress-coping hormone called cortisol. Unfortunately, increased cortisol levels have been directly linked to excess belly fat.  And it doesn’t take a whole lot to spike cortisol, either…simple subconscious worry and anxiety (which we all deal with to some degree), a busy schedule, and/or inadequate rest are enough to send cortisol levels soaring.
The third and final pitfall of increased belly fat stores is failing to consume effective levels of belly-fat-burning nutrients daily, particularly the #1 fat for a flat belly, conjugated linoleic acid. While you probably haven’t heard of conjugated linoleic acid, it’s been around since the beginning of time as this “super fat” is actually a healthy and naturally occurring fat found in beef and other dairy products such as yogurt, milk, butter, and cheese.
Beyond that, and of prime importance to today’s conversation, conjugated linoleic acid has been linked to an array of health benefits, most noteworthy being its unique ability to burn more belly fat than any other fat known to man.

Just how effective is conjugated linoleic acid at burning fat and slimming your waist?

  1. In a double-blind, placebo-controlled human study (the gold standard of research design) published in the Journal of International Medical Research, 20 participants were either given conjugated linoleic acid or an imposter (in the form of vegetable oil) daily for 12 weeks. At the end of the study period, the conjugated linoleic acid group lost 20% of their body fat while the placebo group lost no fat at all.
  2. In another double-blind, placebo-controlled human study conducted by renowned Swedish researcher Dr. Annika Snedman, those receiving conjugated linoleic acid lost 400% more fat than the placebo group over the course of 12 weeks–and this was all done without any change in diet and without the implementation of a regular exercise program.
  3. Want more evidence? There’s no shortage when it comes to the belly-fat-blasting effects of conjugated linoleic acid…
  4. A third study conducted at the University of Barcelona, Spain measuring the effects of conjugated linoleic acid intake in 60 healthy men and women age 35 to 65 found that subjects receiving conjugated linoleic acid lost significant body fat (78% of which was from the belly region) while the placebo group actually GAINED weight…
  5. A fourth double-blind, placebo-controlled human study published in the American Journal of Clinical Nutrition with more than 175 total participants resulted in the conjugated linoleic acid group losing 8.7% of their total body fat while the placebo group once again GAINED weight. Subjects were asked not to change their diet or exercise routines during the study, further validating the intake of conjugated linoleic acid as the only explanation for the vast difference in results between the two test groups.
  6. And as if that wasn’t enough, yet another study performed by the leading research team at Upsalla University in Sweden and published in the prestigious International Journal of Obesity resulted in the conjugated linoleic acid group significantly reducing their abdominal girth in only 4 weeks, while the placebo group experienced no change in abdominal measurements whatsoever.
Clearly, research shows conjugated linoleic acid to be the #1 fat for burning unwanted belly fat through its unique ability to naturally activate the full fat-burning potential of each fat cell, but here’s the problem: the scientifically effective amount of conjugated linoleic acid (i.e. the daily amount necessary to obtain its belly-fat-burning benefits) is upwards of 2 grams per day, an amount that makes obtaining this level a virtual impossibility through beef and dairy products alone.

For example, in order to obtain the necessary 2+ grams per day of conjugated linoleic acid you’d have to consume:

  • 12 pounds of beef
  • 25 pounds of cheddar cheese
  • 5 and ½ sticks of butter
  • 7 and ½ gallons of milk…or…
  • 79, 8-oz containers of yogurt…
…every single day of the week.
Of course, the calories contained in such large amounts of these foods would completely cancel out the fat-burning benefit of their conjugated linoleic acid content, not to mention the extraordinary expense and utter impracticality of consuming that volume of food, period.
But what if you could get the scientifically effective level of 2+ grams of conjugated linoleic acid daily in the form of an easy-to-take capsule that fights belly fat (and the rest of that stubborn fat around your body) without having to choke down pounds of beef and dairy products each and every day?
Essentially, it’d be the easiest, most practical and convenient way to fight those 3 causes of belly fat that we mentioned earlier.
But even better, what if you could do it along with the addition of several key ingredients to increase your results beyond what conjugated linoleic acid is able to provide by itself? Is that something you might be interested in?
You see, yet another “super fat” is an extract of pomegranate seed oil, called punicic acid. This unique wonder fat has been shown through research to reduce the conversion of fatty acids in the blood stream to the storage form of body fat by up to 40%.  In other words, that’s 40% more fat burned as energy, instead of that same fat being stored as body fat around your waistline.
To sum it up, by combining conjugated linoleic acid with pomegranate seed oil, you get the best of both worlds—increased belly-fat-burning via conjugated linoleic acid and decreased body fat storage by way of pomegranate seed oil.
Together we call this dynamic duo of fat-fighting fatty acids BellyTrim XP™, and it’s by far one of the most exciting, unique formulas I’ve ever had the opportunity to work on. You’ll also be happy to know that if you have other problem area fat storage across your body—such as fat deposits on your hips, thighs, arms, and back—this specialized formula of super fats works to trim down those areas just as well as it does your troublesome belly fat.
But what if we could make this fat-blasting combo of super fats even MORE powerful? Well, that’s exactly what we did by adding certified BioPerine® to an already extremely effective BellyTrim XP™ formula.
You see, this patented black pepper extract has been shown to enhance the absorption of fat soluble nutrients by up to 60%.  In other words, 60% more absorption means 60% more belly-fat-burning power for you, and it’s only available together as part of our ultra-advanced BellyTrim XP™ formula.
Now, admittedly, that’s a lot of science, but the take-home point to remember is pretty simple: BellyTrim XP works with your body’s natural biology to increase fat-burning and reduce fat storage, without any harmful stimulants.
Yep, that’s right: burn more fat and store less fat; it really is that simple.
Mark Dilworth, BA, PES                         My Fitness Hut

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