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10 Rules of Fat Loss

ONE OF THE MOST IMPORTANT TIPS YOU CAN GET!!

One thing I’ve learned from years of working out and personal training is that it isn’t necessarily how many calories you burn during a workout that is most important, but rather how many calories your burning between workouts.  If you want to shed fat fast and reach 6 pack status, you must know what the After Burn effect is and how to achieve it.

Your resting metabolic rate is how many calories your burning while at rest.  Working out is a great way to raise this tremendously, but there are ways to raise it even more than others.  For an example, I can’t stress enough how important it is to workout your legs!  Squats, lunges, walking lunges, step ups, are all great exercises to include into your programs.  Also performing more intense cardio is much more beneficial than long slow jogs.  You want to get the heart rate up, but also give your leg muscles and other muscles a nice workout that they have to recover from.

The After Burn effect or “Metabolic Resistance Training” refers to lifting weights in a certain way that your metabolism is raised for an extended period of time after you finish your workout, hence the term After Burn. The way to take advantage of this method is by making your resistance training a cardio workout by keeping your heart rate elevated.   A good idea is to add some jump roping or jumping jacks or exercises like this between sets of weight training! This in turn causes an EPOC (Excess Post-Exercise Oxygen Consumption). This will force your body to burn calories at a much higher rate after your workout, while it repairs and rebuilds the muscles fibers you just tore down. 

High Intensity Interval Training (see this article) is a cardio workout with intense short intervals of maximal efforts combined with recovery intervals.  Anaerobic means “without oxygen” and aerobic means “with oxygen”.  This means that anaerobic intervals can only be sustained for a very short period of time because your body is creating energy from non-oxidative sources.  For an example, Sprinting as hard as possible for 50 meters or running fast on an incline on the treadmill for 2 minutes followed by a rest interval, are both great examples of anaerobic intervals.  The energy systems used by the body during anaerobic efforts are the ATP-PC systems (up to 10 seconds of the activity) and the glycolytic systems (from 10 to 20 seconds after the activity is maintained).

I really hope you found this article helpful and please put it to use ASAP!  You can keep coming back for more tips like this here at www.hollywoodfitness.biz

7 Tips on Having a Healthier Self Esteem

1. Get quality sleep

As you’ve heard it said many times before, it is important for an adult to get quality sleep between 7-9 hours a night. Structure your day so that you will be able to wind down prior to your bedtime and have that quality sleep your body needs and deserves.

The earlier you have to get up, the earlier you need to go to bed. It’s a great way to rest from the stress of the previous day, and re-energize for the upcoming day.

2. Surround yourself with people that encourage you

As typical human beings we tend to be very hard on ourselves. We are our toughest critics. The last thing we need to is spend time with people that are critical toward us. It erodes at your self esteem, and is unhealthy. Spend time with people that see you and value you for who you are. They end up becoming “wind beneath your wings,” and truly making you feel as though you can accomplish anything.

3. Exercise regularly

Exercise raises your serotonin levels (the “happy” hormones). It gives you confidence when you overcome physical challenges. It also gives you a sense of accomplishment and it’s a way of telling yourself, “I value you.” Exercising sends you a message that you are worth taking the time out for yourself to make your body and mind healthier and stronger.

4. Eat a clean, healthy diet

Eating a clean, healthy diet is another way of sending the message to yourself that you value yourself enough to feed your body only the best. Avoid processed foods. Focus on foods that are fresh, like vegetables and fruits, whole grains, and lean proteins. Remember to avoid the salt and sugar. A healthy diet keeps your hormones in balance, and makes for a healthier, happier, more confident YOU!

5. Finish what you start

Something motivated you to start that project, whether it’s the demand of the boss at work, or the need to freshen up your home. It could also be an exercise program. Once you find the motivation to start something, realize there will be obstacles that may get in your way. Each time you overcome that obstacle, you develop a deeper sense of accomplishment, which fuels your self esteem. It is a great feeling to start something, and it’s an incredible feeling to finish it. Cross your finish line!

6. Eliminate “can’t” and “but” from your vocabulary

Those obstacles that can get in your way when working toward a goal, typically come from a lot of self statements that begin with “can’t” and “but.” Take a day to just catch yourself, and note how many times you use those two self defeating words. The next day, turn those two words into “can,” and completely eliminate “but” from your vocabulary. No excuses… you CAN do anything you truly set your mind to! As you accomplish those goals that you CAN accomplish, your self esteem will sky rocket.

7. Focus on your personal gifts

All of us were created with unique gifts. We ALL have something we are really good at. Get in touch with your gift, and focus on that in your day to day living. Sometimes we get caught up in comparing ourselves to others, and if they happen to be better at us at something it erodes our self esteem. You are your own unique you. Find what makes you special and zone in on that. As you focus in on what you are naturally good at, again, your self esteem will sky rocket! You will feel happier and more productive in your life!

I hope you found these tips useful! Please keep checking back for more helpful Life Improving tips here at Hollywood Fitness!

Here are tips and knowledge for you if your goal is to have a ripped stomach but are not exactly sure the best way of going about it!

You can have a muscular set of abs, but if they are covered by a layer of fat, who is that impressing? In order to get rid of the extra body fat around your stomach, you need to add effective cardio sessions into your fitness plan. You first must burn off the body fat through proper cardio and nutrition to properly define the area.

Abdominal training by itself will not do much.  Three to four sessions a week of intense jogging, running, the elliptical, jumping rope, or biking should get the process in going. Swimming, hiking, and taking aerobics classes are great as well.  If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path.  You can even try running on the sand at the beach for a great workout with less pounding on the joints!

Again, three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of extra fat.

The Right Nutrition:

Ridding the body of fat is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat.  So you definitely have to watch your eating at the end of the day especially, even if you’ve been good all day! Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand. If not, when you become real hungry, you will go for something that isn’t as good for you.

It is important something in your stomach. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made up of protein molecules that get damaged during your workout, so you need more protein than the normal person to help that muscle tissue repair. Carbohydrates are important too, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit is bad.

Drink at least 1 gallon of clean water each day. This will help with nutrient absorption and digestion and will help flush toxins from the body!

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Training The Abs

Here’s a very important key. If you want real ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, and pecs. You need resistance to properly strengthen and build them.  For a complete ab workout check back with Los Angeles Fitness for great muscle building weight loss workout tips that will help you reach YOUR full potential!

Squats and Split Squats for the Glutes!

Working out the legs is going to burn a ton of calories and also help tone up your entire body? Well here’s a way to work the legs and also target the butt muscle especially!  You will be burning a ton of calories, building fat blasting muscles, working on endurance and your cardio vascular system, while targeting the Butt which will give it a nice size and shape.

I have had plenty of guys not just women tell me they want to have a nicer butt. Its common with women, but it also feels good for us guys to hear compliments on our butts!!  Squats and Split squats are two exercises you should add to your workout. You can do these with a barbell on your shoulders or with dumbells by your sides. When doing squats remember to stick your butt out and down rather then just bending your knees for your knees should never pass the toes!  On split squats you will have your feet spread apart one in front one in back almost like your doing lunges, but your mainly just moving up and down with a little bit of a foward motion to really hit the butt on the push back.  Always think about the muscle your trying to hit, that will help you adjust your motion to target it better. I recommend doing 3 sets of 12-15 squats with light to moderate weight, then do 2 sets of 12 split squats on each leg with light to moderate weight. If you want or need more in depth explinations on how to properly do these two excersizes, or for more tips on the spot contact me at adamkipling99@gmail.com or 323.692.1020.

If done properly, you will feel your butt sore like you’ve never felt it before. You will also feel a roundness and a firmness that you’ve been hoping for! I have plenty of more tips on targeting the butt so please feel free to contact me, but definately keep checking back with Los Angeles fitness!

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