AL-HUDA
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the Message Continues ... 8/80
Newsletter for April 2008
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The Impact
of Acid on the Body
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Cutting Edge Fitness:
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During the last few months, I have been researching data and testing different forms of training to find the ultimate weight loss formula. What I learned may surprise you. The bad news is there are no magic pills. The good news is long aerobic sessions are unnecessary and workouts don't need to last hours. To lose weight, resistance training is mandatory and boosting your metabolism is the ultimate goal.
What is your metabolism and how does it affect you? Well, metabolism is just a fancy word to describe the rate at which the body carries out chemical processes, which in turn burns calories. Here are 5 tricks that can help you boost your metabolism, lose some excess body weight, and improve your current training program.
1. Build Lean Muscle Mass with Resistance
Training
Scientific research has shown that a commitment
to a resistance training program yields significant
results to boosting the metabolism.1 After
any resistance training session, the metabolism operates
at a significantly higher rate than cardiovascular
training alone. While cardiovascular training should be
a part of almost any exercise program, more emphasis
needs to be placed on building lean muscle mass. In the
battle of resistance training versus cardiovascular
training, in terms of raising the metabolic rate,
resistance training wins.
2. It's All About Intensity
It goes without saying that pushing it to the limit
every time will yield better and faster results. Some
ways to increase intensity in a resistance training
workout are to increase reps, sets, tempo (rate at which
reps are performed), and range of motion. Another way to
increase intensity is to decrease rest time between
sets.
3. Finish Your Workout with Interval Training
Interval training after a resistance training workout is
a sure way to attack fat stores in the body. Since
glucose stores are completely depleted after resistance
training, fat is available to be burned. You can perform
interval training on a treadmill, elliptical machine,
exercise bike, or simply by running. It involves
repetitions of high speed or high intensity work
followed by periods of rest or low activity. An example
would be performing 15- to 30-second sprints with 45 to
60 seconds rest. The key to interval training is
achieving an elevated heart rate of 75-85% of your
maximum heart rate.
4. Hydrate, Hydrate, Hydrate!
Water acts as a catalyst in many chemical reactions in
the body. If hydration levels are optimal, the rate at
which these processes are carried out (metabolism) will
be more efficient -- meaning more calories will be
burned! Divide your weight by 2.2. That's how many
ounces of water you should drink per day.
5. Eat Often and in Small Portions
When the body is deprived of food, it goes into a state
of starvation -- a survival mechanism that will
ultimately slow the metabolism and conserve fat. Keep
your metabolism boosted all day by eating a healthy
protein and carbohydrate every two hours. Your
"mini-meal" should be about the size and thickness of
one hand. .
Reference
[Ed. note: Carlo X. Alvarez is a
noted authority in the customized fitness and sports
performance field. He is recognized for his integrated
and systematic approach to training, based on a
foundation of safe and proven methodology that has
direct and measurable benefits to performance.
Courtesy: Total Health Breakthroughs, Friday, March 07, 2008
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