Weightloss Pills – Are They Safe?

Weightloss Pills and your safety.

A lot of individuals are faced with the issue of being obese. Obesity rate has been climbing quicker than previously. This is often attested to the fast growing and fast changing world we now live in. Time is essential and it is a commodity that can often run out. Folks tend to forget about looking after their body and stick with eating fast food, junk food and saved food that does nothing for the health and the body.

And what is the result of all this hasty eating and eating for the sake of just eating? A large number of folks are now grossly overweight. Serious demand for weight control techniques and weight management products have led to several new, captivating offers from different firms and pharmacies. From drinking tea to herbal additions.

One such product is the so-called magical tablet or weight loss tablets. It's also a popular choice for people that simply like to eat. These weightloss tablets claim that they help in blocking the assimilation of fat. Some claim that taking in their tablet would seriously increase the body’s metabolism and in effect increase the number of calories the body can burn. They also claim that it can reduce a person’s appetite and turn fat into muscle.

Though they're FDA authorised, it isn't a warranty that they are going to work on everybody or would even work at all . These weightloss tablets aren't subject to rigorous tests the FDA conducts on other drugs so they are sold over the counter with limited safety and study of efficacy. It's a gamble to buy and use weightloss tablets as they can have side-effects that are far worse than what they do for the body. And, if you would look closely and listen intently to the advertisements of these pills, you would hear and see something in common.

They all say that taking this product with the right Diet and exercise you may lose weight straight away. But hang on a sec, isn’t it true that the explanation people are almost convinced to buy weight-loss pills is they don't desire or doesn't have the time to diet and exercise? The reality is there is no overnight way of losing weight unless you have surgery. Then, there is not any sure, quick fire way of keeping weight away from your body. The real effective, proven way to keep fit and healthy is still good old school exercise. Losing weight and keeping yourself healthy from being obese is a change of lifestyle that you've got to take on. It's not as enticing, as easy and as fast as weight reduction tablets guarantee, but the advantage of doing it the old fashioned way of eating good food and exercising regularly is a guaranteed effective technique to get the dream body that you have craved for years and keeping yourself healthy as an ox.

Diet Tips Achieve Permanent Weight Loss

Diet Weight loss" src="http://wewantfitness.com/blog/wp-content/uploads/2012/03/Diet-Weight-loss-150x150.gif" alt="weight loss" width="150" height="150" /> Diet Weight loss

You could say that one of the most straightforward weight loss tips is that shedding pounds can be easy. But perhaps you have heard this before : it’s keeping the weight off that’s the hard part. Just about anybody can drop a few pounds without much real effort. But to lose one or two pounds of genuine fat and keep a more healthy, slimmer figure can prove more of a serious challenge. This is to provide some key tips for losing the fat and then keeping it off — for good.

No weight loss pointers would be ‘responsible ‘ if they didn’t include the advice that before proceeding to make any sort of major life style change — and starting a dieting and fitness program is counted as such — you should usually talk with your medical confidant and see what they say about your selection of weight loss plan. There 1 or 2 good reasons why you should do this whether you are adult dieter, or a the responsible parent of a large child who needs weight loss. Your health practitioner will be able to confirm that there shouldn’t be any physical or health reasons why you should not make the changes you plan, and also your Doc will be able to give you a suggestion of healthy weight loss goals to set. Long term weight loss is only sensible if it is part of a general plan to enhance your well-being and fitness. If you want to lose pounds sensibly and healthily and keep the pounds off there is just no method of getting around ‘tipping you off ‘ that you’ll not just need to overhaul your diet but also increase your activity.

After all there is little point in transforming yourself from being ‘unhealthy and overweight ‘ to ‘unhealthy and a bit slimmer ‘! So adding some exercise into your weight loss system is a total must. We’re not talking  hard core training or heavy sports, moderate activity will suffice. In reality introducing exercise into any new diet weight loss regime is going to equal greater fat loss and muscle tone.

The welcome news is that even f you break your exercise down into several ‘smaller portions ‘ during the day — for example  doing between 3 to six, 10 minute sessions — will have the same positive effect on weight loss. A regular stroll to and from work (or get off the bus or train 10 minutes from work / home for a similar effect), constantly utilizing the steps rather than the lift, or getting out at lunchtime for a brisk walk, will all make a contribution to keeping that weight off.

Digital scales are much more accurate than the old ‘wobbly finger ‘ dial types, and if you use the same scales constantly you will get a fairly accurate ‘snap-shot ‘ of your progress. Weight and body-fat monitors are now quite cheap to purchase. They utilize a little electrical current from a standard battery to determine fat (note, if you have a pace maker or other electronic health support you should not use these scales unless a doctor has definitely stated that it is OK to do so). The fascinating facet of the body-fat monitor that you may very well see fat loss, even when your weight loss stalls on the regular scale. This is generally a good thing of course, it implies you are developing lean muscle burning even more fat. Muscle strength is also vital to reducing agony and damage on joints so the benefits of exercise are multiplied. When talking about the dieting plan that you adopt there are also some key things to bear in mind if you want to avoid losing weight then gaining it again just as quickly. One important weight loss suggestions is not to skip meals. Be certain to eat breakfast, and  6 small meals spaced uniformly through the day, instead of bigger meals at longer intervals.

Lighter meals are easier on the digestion and more readily metabolized. If you get ‘hunger pangs ‘ be certain to try drinking a glass of water first. Studies have shown that thirst is often mistaken for hunger and a drink of ‘calorie free ‘ water will satisfy the real need your body has — hydration! The small meals system makes the food that you consume less complicated for your body to handle.

In reality human biologists know that digestion is among the most demanding processes the body undertakes and In effect ‘digestion ‘ is part of the ‘aging ‘ process. However it can take a while to get used to small portions.

Naturally, if you are really hungry you may need to work at the small meals strategy for a bit. But a final tip for successful dieting is always to let the 1st portion ‘go down ‘, by permitting say a good ten minutes after finishing it, before considering a second helping. Often this allows the full ‘satisfying ‘ effect of the first portion to be registered by the belly where chemical messages are sent to the brain to affirm that hunger has abated. This way you can ‘re-educate ‘ your body and create new healthier eating patterns. Finally though, all of the weight loss suggestions in the world will have minamal effect without a little willpower and incentive to live healthier.

You’ve got to want to achieve the weight loss and it can help to know it’ll provide benefits for you in so many ways. You also need to accept that permanent weight loss is the result of a combination of the right weight loss plan, correct portions with some routine exercising.

Top Ten Foods to Lose Belly Fat and Trim Your Waist Line

fat" src="http://wewantfitness.com/blog/wp-content/uploads/2012/03/belly-fat.gif" alt="belly fat" width="138" height="62" />
 Lose that Belly Fat now.

Losing weight, particularly belly fat, is rarely simple but with some nutritive info, your fatloss can be a little easier. eating the right food combination and avoiding or minimising the food that you know isn’t good for belly fat will go a good distance in lowering your calorific intake and maximizing your metabolism. But Diet alone will not do it. Good nutrition along with reasonable exercise is a combination that will work for you. Here are some foods which will help you lose belly fat. Oatmeal is low fat and stuffed with fiber and soluble fiber.

Fiber causes you to feel full for longer amounts of time and slows the releasing of sugar into the blood stream stopping hunger pains. Soluble fiber travels through the gut and turns into a gel which traps bad cholesterol and flushes poisons out of your system. I guess we can call oatmeal is a twin purpose food.

Green Tea is high in the anti oxidising compounds that increases metabolism, which hastens and increases calorie burn. Ensure the green tea you drink is brewed and not one of the processed bottles of green tea found in a convenience store. Natural peanut butter contains niacin which keeps the digestive track on the straight and narrow. Natural peanut butter also stops stomach bloat. Asparagus contains asparagines.

This chemical is an alkaloid that improves the circulation process and stimulates the kidneys. It can also help remove waste from the body by breaking up the oxalic acid. Oxalic acid makes fat stick to cells.

Asparagus is low calorie and high in folic acid and adds bulk to your diet. Horseradish, not a very preferred seasoning, is rich with nutriments that plug fat breakdown and helps liberate the body of toxins and other waster material on an as required basis. Jalapeno peppers, containing a chemical called capsaicin, not only adds spice to your diet but speeds up your pulse and kicks you metabolism into high gear to dump fat. Coffee contains caffeine which speeds up your pulse and helps burns off extra calories.

Coffee and Belly Fat

Coffee contains caffeine which speeds up your pulse and helps burns off extra calories. It doesn’t matter if the coffee is hot, iced or somewhere in between. Of course, adding cream and / or sugar to your coffee will negate any health effects black unsweetened coffee will bring. Pork is an excellent source of protein and the more protein you consume, the harder your body has to work to digest it. A working body burns up calories. Confirm your pork chop is lean and griddled is better than pan fried.

Salmon contains Omega-3 trans acids which lowers the level of lepton, which is a chemical, in your body. The lower the lepton level, the bigger the calorie burn. Turkey is a useful source of lean protein. Protein increases metabolism and promotes a higher calorie burn. Skinless turkey will reduce the fat calories.

Turkey has the same effect regardless of whether it’s eaten hot or cold. As your belly fat disappears, your waist will trim down also. A long term reasonable eating habits and routine exercising will keep you looking fit and trim with little to no belly fat.

Wish To Lose That Belly Fat? Discover Why It’s There First!

Why you store Belly fat

Get rid of your Belly Fat now. Summer is coming up quicker than you believe. And now, you’ve been eating too much comforting food and snuggling up within to stay warm instead of eating right and exercising. If you do not wish to have to hide your body this summer and instead want to show off your killer abs, then you had better get busy quick! The first thing you’ll need to do though, is to educate yourself on the way the belly fat got there in the first place. It may come as a nasty surprise to you but you are born with the exact same number of fat cells as you have now. The sole difference between a skinny you and a fat you is the scale of those fat cells.

As food is taken into the body, the body decides whether it’s going to be stored as fat . And if this is so it then keeps stuffing lipids into cells The effect on your fat cells is that it turns them into larger versions of themselves. If fat is so bad for you, why would the body opt to store fat on your body? It is actually because fat is the body’s best food source (in terms of getting energy to function) if it is given a chance . The body will speedily run thru its stores of carbohydrates (sugar in the blood, i.e. -glucose) and will then turn to the longer burning fats to power its functions.

Although humans have evolved, our bodies are still thinking that we are paleolithic hunter-gathers. If you starve yourself, the body will assume that food is rare. As a defense mechanism, it’ll store each calorie it can as fat. It does this as it thinks there’ll be lengthy periods between meals and the fat will be needed to keep the body alive. It does not realize the lack of meals is a conscious choice by the brain. That’s why the specialists will tell you to never starve yourself and instead, to eat smaller more frequent meals throughout the day. This tells the body that food is abundant and the body will instead burn the fat stored in your body.

Six Pack Abs In Twelve Months – The 5 Tricks Of The Trade

abs" src="http://wewantfitness.com/blog/wp-content/uploads/2012/02/six-pack-abs-150x150.jpg" alt="six pack abs" width="150" height="150" /> 

Six Pack Abs

If you’re one of the thousands of men and woman who need to know how to get six pack abs in twelve months then it can be done in a good and safe way. There are some fast solutions and tricks of the trade however that do not work and defeat the target. Neither is any sort of illegal steroids. To be told how to get six pack abs in 12 months you have to know that only healthy techniques will be used. If we use healthy techniques then the results will be seen for much longer than if you turn to supplements. Ab machines target giving your fat or muscles a little bit of a wobble and that is about it. Forget about using them and rely on natural pure exercises.

Estrogen compounds are found in certain kinds of foods and all they do is inspire the body to make fat and then store it. They don’t make a contribution towards helping the body to burn up fat or provide the body with energy for an exercise session. Compare estrogen foods to stocking the body up for hibernation. Complete the opposite to what we need . So they are the tricks that do not work but what are the tricks that do. The set eating plan is targeted at getting your total blubber % down to under 10%. The work out is scheduled at all your body.

This not only helps to maintain a positive mental state nevertheless it makes sure that our body feels dynamic both before and after a session. If working out leaves you too beat to finish the remainder of the day, it defeats the object. This plan will slot in with your normal day-to-day life regardless of if it is a busy one. Do not make the purpose of how to get six pack abs in 12 months, the main focus of your life. If you do this then you will get impatient and loath to follow the course.

If you keep a positive frame of mind then not merely will the results be seen faster but you’ll have the power to carry on the plan so you can have hard abs for a very long time to come.

The Truth About Six Pack Abs

abs" src="http://wewantfitness.com/blog/wp-content/uploads/2012/02/Get-amazing-six-pack-abs.gif" alt="abs" width="76" height="95" />Do you know a proven abs program when you see it!

The Unvarnished Truth About Abs is a digital book by proven nutritionist and personal trainer Mike Geary. An electronic book can be downloaded to your PC, iPad, iPod etc. so it’s very easily read whenever and wherever you want. The book is sold as a guide for you to get rid of belly fat and flat abs. But in truth, it’s much more than that.

In the Truth about Abs ebook, Mike Geary endeavours to teach you how to get lean and fit all over your body, not just in your abdomen. That’s the proven concept of the book : in order to get flat abs, you need to get lean, Period.

The reason for that is that it truly doesn’t matter how robust your belly muscles are. If you’ve got a layer of belly flab which covers it all up, you can do sit ups till you are blue in the face and they’ll be a no show. You need to lose your excess belly fat to have six pack abs let alone abs that will make folks envious. In the 120 pages which make up the unvarnished truth about abs book, Mike Geary covers many subjects in a straightforward and understandable manner.

There are some systematic sections in the book, but for the main part it’s pretty straight forward and easy to understand and apply. What I like about the book is it’s completeness. It covers the main aspects of nutritional suggestions and the principles of correct exercise that you have to follow if you want to burn the fat at a quick pace. No where in the truth about six pack abs book will you find any reference to an abs machine (aside from not needed) as the whole book evangelises taking the right information and applying it to your life, instead of succumbing to clear guarantees. In whole, as someone who uses this proven program on a regular basis I recommend this book to you.

Can You Really Lose Weight With Subliminal MP3s?-Weightloss

 Weight loss With Subliminal MP3s

Does it seem like you are always on a weight loss journey? Perhaps you get on the scales and you haven’t lost half as much weight as you wanted, or perhaps you cheat a bit and have a meal you shouldn’t. Before long you are  back to your old ways, and so the fad Diet continues.

Does this sound like you?

Most people have experienced this on some level, but few people break through it. People are usually too quick to blame something external or look for an excuse as to why they failed. The real reason lies deep within your mind – in your subconscious patterns of thinking, and in the beliefs which have been established over many years.

If you are regularly struggling with weight loss then you probably have long established beliefs and ways of thinking deep within your unconscious mind which are very different from people who are naturally thin. They process thoughts about food in a vastly different way. For example, they don’t crave high fat foods, cakes and other sweet foods, they eat a regular balanced diet and they stop eating when they become full. Usually they hold different beliefs towards exercise and fitness too – this is not a chore for them, they love exercising, and it is just a regular part of their life, and weightloss is really not an issue for them.

Just imagine the difference that having this belief system would make to your life – not only that but you would also be able to keep the weight off and stay slim too.

This is how subliminal messages will help you!

Subliminal messages are a safe and natural way of targeting the negative thoughts and beliefs residing within your subconscious mind – beliefs which are limiting you in your ability for weight loss and are sabotaging your success. Subliminal messages are most commonly used in audio format. As the messages enter your subconscious mind (without you even being aware of them) they gradually swap these negative beliefs with positive ones – the same sort of beliefs which are shared by these people who are naturally slim and healthy; people who have have beneficial attitudes towards eating and exercise.

Why not begin with the power of subliminal messaging! SubliminalMP3s.com has a wide range of weightloss albums, including the core subliminal weight loss album, as well the diet willpower album which will help you stick to your diet and weight loss with rock solid willpower.

The Speed and Strength Training Pyramid: Steps to Developing a Faster Athlete

Physical abilities and strength training!

Developing a solid foundation of physical abilities is critical to designing effective speed and strength training programs for youth through elite athletes. In designing a program it is useful to consider the training pyramid. The training pyramid gives you a framework for designing training programs of athletes of all levels. Every athlete wants to be strong, fast, and compete at their best. Each athlete has different strengths and weaknesses and has different training experience. What we need to do is take a look at what lays the foundation of athletic performance. Following our performance evaluation we are able to identify areas of strengths and weakness for each athlete. The training pyramid presents a framework from which to develop higher level athletic abilities. If you are weak in abilities at the base of the pyramid, your performance in the abilities above decreases. Developing a solid foundation as the key to developing the total athlete.

General Physical Preparedness and Strength Training!

General Physical Preparedness (GPP) is the base of the pyramid and encompasses a wide variety of training concepts. The idea is that there are some general physical qualities that are important no mater what sport or activity you want to participate in. Improving GPP helps develop physical abilities needed to perform physical skills at a higher level. Athletes new to strength training at any age should begin with the bulk of their training at this level of the pyramid. More elite athletes should re-visit GPP training during planned periods in the off-season. GPP includes;

Aerobic and anaerobic fitness
Static and dynamic flexibility
Core strength and stability
Coordination and balance
Muscular endurance

If an athlete is lacking in any of these areas, it will negatively impact their ability to perform activities further up the pyramid. This type of strength training may be in the form of circuits, med ball training, movement and technique drills, stabilization training.

Strength

Strength in its most basic form is identified as how much you can lift. The exact type of strength needed depends on the activity you participate in. Most athletes will benefit from strength training with ground based, multi-joint, free weight exercises. Squats, lunges, presses, pulls, these exercises have carryover to many athletic activities and movements. To get faster, the most important type of strength to develop is relative strength. Relative strength is your strength to body weight ratio. The fastest athletes are ones who are able to squat nearly 2x their body weight. This level of strength takes time to develop, but the principle is that if you are stronger at the same body weight, you will be able to jump higher and run faster. Types of strength that can be trained at this level include;

General strength
Max strength
Strength endurance
Relative strength
Starting strength

These types of strength have different importance depending on the sporting activity you participate in. To optimally develop these qualities, you need to have some prerequisite abilities from the GPP level of the pyramid. If you lack flexibility you will not be able to safely get into good lifting form and your results will suffer. If you have poor conditioning, you will not be able to train hard through a full strength workout and again you don’t get the same level of results. strength training also builds the pyramid for the next step of power training.

Speed-Strength Training!

Speed-strength training means training along the force velocity curve. According to the force-velocity curve, the faster the movement, the less force you can generate. This is because of the amount of time the muscle has to develop contractile force. Strength training alone trains the force end of the force velocity curve. The goal of this phase is to be able to take our improvements in strength and apply them at a greater rate of speed, or learn to apply our newfound strength with more athletic movements. Speed squats, band squats, Olympic lifts, sled pushes and pulls, resisted sprints, weighted plyo’s, vertimax all fall along the speed-strength training. We utilize these activities in our training programs to develop your ability to apply force at higher velocity. This phase of strength training helps to transfer gains in strength over to gains in athletic performance. Training in this phase also highlights the importance of training at the levels below. If you do not have a prerequisite amount of strength, you will not be able to perform these tasks with adequate power to get the desired training effect.

Speed

Speed training is the pinnacle of the pyramid. Speed training requires taking sport-specific movements and performing them at a high velocity with optimal technique. Training speed involves training at the velocity end of the force-velocity curve. The external resistance is lower, and the rate of speed and force application is high. Starts, sprints, plyo’s, agility drills are incorporated into speed training. Training must focus on not just top speed running, but acceleration, change of direction, and deceleration. This helps develop an athlete with not just top speed, but game speed for any sport. At this level of the pyramid, the only resistance the athlete must overcome is body weight. This again highlights the importance of relative strength and developing qualities at the base of the pyramid.

Developing Athletic Performance through Strength Training!

In developing an athletic performance program, it is critical to recognize that the abilities at the base of the pyramid influence abilities above them, but it doesn’t work the other way around. Training only speed for example will have little impact on strength, or flexibility. This doesn’t mean you cannot train at each level simultaneously. Programs can involve training in multiple different levels of the pyramid in the same session. However, the emphasis of training shifts to different levels as athletes’ progress through the program. As athletes develop through a training program, they can spend less time on strength training at the lower levels, and more time at the top of the pyramid. The key to long term, sustainable results is to assess where each athlete is at on the training pyramid in order to design an appropriate training program. All athletes must keep in mind the need to develop a strong foundation and regularly re-visit the foundation of GPP and strength training during the yearly cycle. Weaknesses at the base of the pyramid can develop in athletes competing at the highest level if they fail to build a strong foundation for their performance. Think about the training pyramid when designing your next training program and build the foundation for athletic success.

Jake Moore is a physical therapist and performance coach for Performance Therapies and Performance Sport and Speed. His athletes accomplishments include; Olympic gold medalists, NCAA All-Americans, High School State Champions, and Professional athletes in MLB, NFL and NHL. He can be reached at http://www.performance4health.com

Abb Workouts Will Not Melt Belly Fat | abb work outs,belly fat.

fat" width="136" height="142" />

Abb Work outs Will Not Melt belly fat

One of the main questions that I hear is how do I lose my Belly Fat?
Most people believe that abb workouts will melt away the stomach fat and this is just not true. Most of us have varying amounts of fat around our abdomens and want to know how to burn that fat . Do not be duped anymore, you have come to the right place to get rid of that belly fat and get the six pack abs that we all want. Unfortunately you won’t burn off your stomach fat by doing abb workouts, you will however tone and strengthen your ab muscles.
What you need to do is concentrate on full body workouts that will increase you metabolic rate and hormonal response which in turn will burn that belly fat and your overall fat index.

Whole body fitness training and belly fat!

Doing cardio is okay but you need to get the whole body involved in your fitness training to achieve the metabolic rate and hormonal rate that will burn that stubborn belly fat. You need resistance training with multi -joint exercises at high intensity intervals. You also need to combine this training with a good healthy Diet that is nutrient dense on a regular basis. This is the trick to losing that extra fat that covers your ab muscles.

Abb work outs and belly fat!

I am shocked by the majority of people that believe doing abb workouts will get rid of belly fat. Ab exercises will help to strengthen and tone your ab muscles and is definitely great for a healthy back and posture when done correctly. They will not lose the tummy fat. Full body resistance training and a good healthy diet remain the most important to get rid of that subborn stomach fat. Full body exercises work the abs and core indirectly because of the stabilization required with some more advanced variations.. If you are interested in learning more great tips then go and get my Free Bonus E-Book to you Training & nutrition Insider Secrets for a Lean-Body just right click and save and then opening the folder, it is a great book that will give the insider secrets to get the lean body you are after. Free Bonus E-Book!

Strength Training and Cardio For Getting Results

Why strength training and cardio?

In this article I will present basic information on cardio, flexibility and strength training that I have found to be foundational in my experiences with physique transformation contests as well as fitness training in general.

If you are new to a fitness lifestyle that includes a focus on exercise and nutrition, keep in mind that most beginners, or people just returning from an extended layoff, can expect to make better progress than most “seasoned” exercisers. Be advised that exercise programs can be very demanding activities. I recommend that you have a physical exam by a physician before you begin any programming recommended in this special report.

Everyone working to change their physique, whether trying to gain or lose weight, should be measuring body fat (and lean mass) as they go along. For those desiring to lose weight, I believe it is crucial to strictly focus on fat loss and not just weight loss. Too many people get hooked on what the scale says, not caring if weight loss is coming from fat, water, or lean mass. If people are losing over 2 pounds of scale weight per week, research tells us that there is a high likelihood that some of that is lean mass. If you want to lose significant amounts of body fat as rapidly as possible, you need to be sure where the weight loss is coming from – fat? or muscle? (we don’t want to lose muscle!)

Most people come to me with very little experience on how to effectively balance strength training, eating correctly, and cardio / aerobic workouts. My job is to help them establish a foundation to build upon and hopefully stay committed to for the rest of their lives. I always start beginners on a full body strength training program involving higher repetitions and low weights. This strategy is designed to strengthen and condition joints, ligaments and tendons and to prepare the client for more aggressive, higher intensity workouts. These beginner full body workouts, performed every other day, three days each week are also designed to teach clients proper repetition speed, exercise form and breathing. With intermediate clients, I usually start with a slightly more advanced full body workout, still focusing on correct form and rep speed as well as proper breathing.

 Strength training results!

After four to six weeks on a full body routine, I will usually transition people into a two or three day split (workout) where they train different muscle groups each workout. This workout uses lower volume (sets and / or reps) and higher intensity (heavier weight and / or slower lifting speed) compared to the beginner workout. Based on the individual, they will complete 2 to 4 strength training workouts each week as beginner / early intermediate trainee. I carefully gauge progress based on body composition readings, strength gains / losses, energy levels, illnesses, motivation level, as well as other factors.

If a person is competing in a physique transformation contest, I try to help him / her to focus on the contest as an entry step to a fitness lifestyle, not as the only way to train, now and forever. As a beginner sees progress with a particular exercise program, I am a firm believer in not messing with success. If a program is working, monitor progress and stick with it. Once it stops producing results, try different strategies to see if you can get progress moving again. Remember, this is mainly for beginners. For those closer to their genetic potential, progress inevitably slows down, requiring more patience with how fast they improve.

Warming up prior to a strength training workout is an area that is too often neglected. Warming up prepares your cardio-respiratory system, muscles and joints for activity. Some people choose to use stretching as their warm-up activity, but I prefer to keep stretching routines separate from warm-up activities. I do encourage people to stretch their hamstrings (back of thigh) and lower back prior to strength training, and I include warm- up sets into most all of the strength training programs as the first set or lifting movement for a specific body part. Research demonstrates that if you stretch excessively before strength training, your muscles will be weaker. The key word here is excessively. If you have body parts that are sore or tight, you will want to be very certain that they are warmed up sufficiently which may require some stretching prior to strength training.

As a matter of routine, develop the habit of spending about 3 – 5 minutes doing light cardio / aerobic work, then move into a couple of minutes of stretching the lower back and hamstrings prior to beginning a strength training session. If you have tight body parts or sore spots, gently stretch those areas until they feel like they are loosening up and / or signaling less pain. Don’t turn your warm-up into a full fledged cardio / aerobic workout unless you want to do your cardio prior to your strength training workout. Once you begin your workout, be sure to complete warm-up sets prior to the specific muscle (or muscle group) about to be worked.

No matter what your age or what you do physically, from the time you get up to the time you go to bed, you should try to periodically get in some form of stretching / flexibility movements. It doesn’t have to be laborious or extremely time consuming. I suggest that people complete the equivalent of 2 to 4 whole body stretching sessions per week. I say equivalent because you can take spare moments during your day (waiting to cross the street, talking on the phone, waiting in line, getting up briefly from your desk, etc.) to stretch rather than have a designated stretching routine done all at once.

When you stretch, the movements should lengthen muscles towards a point of extension that is functional and safe. Stretching helps to maintain maximum range of motion in all the joints of the body. Bending down to pick objects from the floor, putting on socks, tying shoelaces, itching our backs – all of these movements require some level of ability to move through a range of motion for the joints and limbs effected.

If your goal is to work on building muscle mass, toning or defining, it is best to keep your cardio / aerobic training separate from, or after your strength training workouts. If you complete your cardio / aerobic training immediately before you strength train, you will be weaker going into your strength training session due to having depleted muscle glycogen. If your goal is to improve in endurance activities such as running or cycling, it may be best to do cardio before strength training. Prioritize your workouts around your primary goal/s.

As far as cardio / aerobic programming goes, many people still fall for the “more is better” strategy, putting in long, low intensity sessions in hopes of burning body fat and losing weight. If this has been your training strategy, the results you experience should speak for themselves. It is my guess that your results following the “more is better” routine have been minimal or short lived. Don’t blindly stick with a program out of loyalty if it isn’t getting you the results you want. If a particular training strategy is effective, the results should prove it. If not, change it (training strategy) into a better way.

For optimum fat loss, cardio / aerobic workouts should occur within 30 minutes after wake-up, on an empty stomach. You may also want to wait up to 1 hour after your morning (cardio) workout before eating to maximize fat loss / burn. If you have any blood-sugar issues like diabetes, or any other pre-existing medical conditions, do not apply these strategies without first consulting a doctor. Also, don’t forget that IF YOU EXPERIENCE ANY DIZZINESS, CHEST PAIN, NAUSEA OR SHORTNESS OF BREATH, DISCONTINUE EXERCISE IMMEDIATELY.

Learn the formulas for establishing your heart rate training zone based on your goals and current fitness level. I define a beginner as one who hasn’t been participating in a cardio / aerobic program at all, or has been averaging less than 3 cardio / aerobic workouts per week. I define intermediate as one who has been participating in a cardio / aerobic program for an average of at least 3 times per week, for at least 30 minutes per session for at least six weeks with no problems or complications.

I start beginners with three cardio sessions per week, beginning with 10 – 12 minutes and gradually working up to 40 minutes per session. When they are getting close to the 40 minute session length, I begin to increase intensity for the cardio workouts as their current level of fitness allows. Intermediate to advanced trainees are able to progress to the 40 minute mark and achieve a higher level of intensity much more quickly. Once a person is able to comfortably complete 40 minute sessions at about 70 – 85% of their maximum heart rate, I transition them into doing interval training. Interval training is a way to exercise that increases your body’s tendencies to burn fat.

Research shows that interval training sessions are more effective at burning fat than either high or low intensity aerobic exercise. Interval training can be very challenging, and FUN! Not only does it challenge you physically but also mentally. Basically, to do interval training workouts you start with a 3 to 5 minute warm-up. The warm-up is followed by a high intensity dash or burst of speed for a short duration (around 30 seconds). The time and intensity of this “dash” will gradually increase as the weeks go by. This burst of speed is called the high intensity interval. Once you have completed the high intensity interval, you bring your speed and intensity way down so you can “recover”. This is your low intensity interval (around 90 seconds). One high intensity interval followed by one low intensity interval makes up one cycle. During an interval training workout, you repeat the cycles of high intensity – low intensity until you’ve done the recommended number of cycles (7 to 9 cycles). You finish with a 3 to 5 minute cool-down and you’re done.

When I do interval training sessions, I like using a treadmill or an elliptical glider, but you can use about any physical activity you want. If you use a piece of stationary cardio equipment (stationary bike, treadmill, elliptical glider, cross country ski machine, stepper, stepper/climber, rowing machine, etc) it will be fairly easy to run a stop watch and time the high and low intervals. If you choose to walk, jog, run or sprint, you can also include hills or stairs. Long hills or stairs are very useful for going up when you are doing the high intensity interval part of the interval training cycle and then turning around and going down for the low intensity interval part of the interval training cycle.

I would strongly advise you against running or sprinting if you are just beginning to do interval training; especially if you are overweight. This can really injure or compound any existing conditions with your knees, ankles, or back. A heart rate monitor is useful for checking out your level of intensity, but as you get into interval training, you may be less inclined to use a heart rate monitor and more inclined to go by your perceived level of exertion or by “the feel” of the intensity.

Intense interval training should only be done if you have already established a good cardio fitness level. As a general guideline, this would include having already completed a minimum of four weeks of training that included at least 3 cardio / aerobic sessions per week and a minimum of 30 minutes per session at 70 – 85% of your maximum heart rate. Be aware that the risk for injury while doing interval training is higher than with less intense cardio / aerobic exercise due to the increased levels of intensity and movement.

I would like to again stress that interval training should be gradually incorporated into your training program. This includes progressively increasing the number and length of the intervals as your fitness level improves. Be sure to always warm-up and cool down for 3 – 5 minutes before and after completing interval workouts. If you choose to complete six to eight weeks of consistent interval training, follow that time with one to two weeks of non-interval training cardio workouts to allow for recovery.

Whether your goal is to lose weight or gain weight, strength training is definitely where it’s at! Knowing that for each pound of muscle you gain, you burn 30 – 60 more calories per day, this should make it apparent that putting on muscle is important for anyone who needs to lose weight (and keep it off). I have outlined a few basic principles that I believe are foundational for getting the most out of a strength training program, especially if you are pursuing a physical transformation

Be consistent! If you want to see changes, you’ve got to work! When you are ready to start a routine, commit to it. Don’t allow yourself to be distracted or discouraged – no matter what. One of the biggest roadblocks to making maximum progress is skipping workouts or wasting time and effort during workouts. How bad do you want a new physique? It all comes down to your desire and commitment to become the “best you” you can be. People will often justify missing one workout, thinking it’s a well deserved break, or that “missing just one won’t hurt”. The problem with a missed workout is that it makes it that much easier to miss another, then another, then …

Limit your actual strength training workout time to 45 – 90 minutes. The body’s natural growth hormone release is working to your advantage within the first hour of hard training. After that, your body needs to recover. You can end up taxing your body’s recovery cycle if you continue working out too far beyond the “growth hormone release” window.

Practice good exercise form and speed. Your exercise movements should be smooth and deliberate, not jerky and fast. Don’t throw the weight around. Take about 3 to 6 seconds for each repetition, unless the training methodology specifies otherwise. Try not to rest longer than 30 to 60 seconds between sets (unless otherwise specified). This will keep your workout moving along and will optimize your body’s response to build muscle. Don’t neglect warm-up sets to warm up the muscle group before you start the work sets. If you are just starting out and this is the first time you have lifted weights, or if you haven’t been exercising regularly, the first weight lifting program should be geared towards establishing a good, whole-body base. The first four to six weeks should be geared at building joint, ligament, and tendon strength, and flexibility. I believe this is crucial for building muscle strength and quality.

For beginners or people returning from a layoff, I believe it is best to complete a full body strength training routine three times per week for at least the first month. Proper form on all exercises can’t be stressed enough. Most injuries are the result of improper form, speed, or overexertion / overtraining. Be sure to take a deliberate pause at both the top and bottom of each repetition and don’t hold your breath throughout the entire exercise. Inhale as you lower the weight, exhale as you raise the weight. Exhale at the point of exertion in all lifting movements.

Know your equipment. Review descriptions for all the exercises in upcoming workouts. I encourage you to seek out proper instruction from a knowledgeable trainer or staff member, especially if you are new to strength training or unfamiliar with the machines / equipment / exercises you are going to use. Just recently, many changes have occurred in equipment design (and machine movements) requiring users to take the time to get familiar with the operation of the machine before using it. In order to minimize injury, be sure that you fully understand how to use any machine or piece of training equipment before you use it. Be sure that you know how to adjust machines to fit your size, where your hands and fingers should never go, and safety tips specific to the machine/s you are using.

Use weights that you can handle for the suggested number of reps and sets. It is sometimes hard to resist the urge to load up a dumbbell or barbell with heavier weights only to become frustrated in the first few reps, or to get so tired that you can’t finish the total sets / reps outlined in a workout. If you find that you are unable to complete the listed number of sets or reps, reduce the weight to a manageable poundage. There will be plenty of time for increasing weight when you begin to grow stronger and more muscular.

Be sure to “feel” the muscles that are being worked during each exercise. As you progress into more advanced workouts, there will come a time when you will want to increase the intensity or volume of your workout. I would recommend that you don’t start to do this until at least 4 weeks into your program. Some of the ways to change the volume / intensity of a workout include: changing the resistance / poundage lifted, changing the number of repetitions, changing the time it takes to complete the workout, change the recovery / rest periods between repetitions, sets, exercises, and workouts, change the types of exercises, and change the order of exercise performance.

Be sure to observe safety at all times! Weight lifting is a safe activity as long as you keep your head in it. Be sure that the weights are securely clamped to dumbbells and barbells by collars or other securing mechanisms. Having a plate fall off a bar to break your nose or take out some teeth is no fun.

Get enough rest. Remember the majority of muscle growth occurs when you are resting. When you work out you tear the muscle down. After workouts your body builds the muscle back up, stronger and bigger than what it was before. Try getting 8 hours of sleep each night for a two week period. How do you feel during the day? Do you wake up feeling refreshed and rested? After doing this, try getting 9 hours of sleep each night for a two week period. Again gauge how you are feeling during the day and in the morning when you wake up. After trying both 8 and 9 hours of sleep, try going two weeks with 7 hours of sleep each night. Again gauge how you are feeling. After these three “tests”, pick the amount of sleep time that left you feeling the best

If you are sick, don’t work out. Your body needs the rest to recover without the added strain of heavy exertion. Remember that stress and other influences (good / bad Diet, illness, etc.) can also have an effect on how you’re feeling, but this simple test will help you get an idea of what the optimum amount of sleep may be for you. Too many people will commit to a great exercise and nutrition program while getting too little sleep. This shortfall in sleep can keep them from benefiting or making any gains in putting on muscle. Too much sleep can also slow down your body’s ability to burn body fat.

For beginner to early intermediate trainees, strength training / weight lifting workouts should be conducted so that a particular body part has at least 48 hours of rest before you work it again. Remember that there is minimal to no amount of muscle growth that occurs during exercise. The majority of muscle growth occurs during the recovery / recuperation periods between workouts. Not only that, but if you fail to get enough rest and recovery between workouts, you may find yourself feeling tired and run down, getting sick (weakened immune system), or experiencing a higher incidence of injuries. Don’t take the chance. Be sure to get enough rest and recovery.

If a muscle is still sore from the last workout, you can stretch out that muscle and complete your pre-workout warm-up. If the soreness is minimal, go ahead and work out. If it is still moderately sore, I would suggest that you still work out, but reduce the weight that you are using. If the soreness is very intense, (7 – 10 on a scale of 1 – 10) don’t work out and take another day of rest.

Avoid illegal drugs, but read up on breakthrough (healthy) supplements.

Don’t forget to drink lots of water throughout the day to keep your system hydrated and to help rid the body of toxins and impurities. Try drinking at least .5 times your scale weight in fluid ounces of plain water each day.

“Break on Through, A Complete Guide to Physical Transformation and Lifestyle Fitness” at: Diet Tips