Protein Carbs Fat
Resting 1 - 5 % 35 % 60 %
Low-Intensity 5 - 8 % 70% 15 %
Moderate-Intensity 2 - 5 % 40% 55 %
High-Intensity 2 % 95 % 3 %
Resting 1 - 5 % 35 % 60 %
Low-Intensity 5 - 8 % 70% 15 %
Moderate-Intensity 2 - 5 % 40% 55 %
High-Intensity 2 % 95 % 3 %
 | |  | |  | |  | |  |
Fitness...
| Bill Milne, BSc (Hons) MSc |
Why Cardio Fails for Fat Loss (Craig Ballantyne)
One of the biggest fat-loss myths is that you must do long aerobic cardio workouts to lose fat. The truth? Long, slow-cardio
sessions are not only boring but a waste of time. As you've already learned from Jon Herring and Dr. Sears, to quickly lose fat you
need to focus on your nutrition and on boosting your metabolism with more intense exercise methods.
Based on my experience with hundreds of personal clients who have used interval training and high-intensity exercise to help
them lose more fat, I can tell you that Jon and Dr. Sears are right. And now scientific studies are supporting the superiority of the
interval approach.
Australian researchers from the University of New South Wales recently compared interval training to slow, steady aerobic training
in a 15-week study. Two groups participating in the study exercised three times per week - but the interval training group only
worked out for 20 minutes per session, while the slow-cardio group trained for up to 40 minutes.
Not surprising, at least not to me, the interval training group lost the most weight by the end of the 15 weeks.
This backs up earlier research from Canada (from the mid-90s) that interval training is a better way to burn body fat.
If you are a beginner, start slowly. Increase your exercise intensity by 10 or 20 percent for two-minute intervals, and alternate
with two-minute intervals at a lower-than-normal intensity.
[Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle, and quickly
step into the body you have always wanted - with just three workouts each week- check out his fat-loss system, Turbulence
Training for Fat Loss. ]
One of the biggest fat-loss myths is that you must do long aerobic cardio workouts to lose fat. The truth? Long, slow-cardio
sessions are not only boring but a waste of time. As you've already learned from Jon Herring and Dr. Sears, to quickly lose fat you
need to focus on your nutrition and on boosting your metabolism with more intense exercise methods.
Based on my experience with hundreds of personal clients who have used interval training and high-intensity exercise to help
them lose more fat, I can tell you that Jon and Dr. Sears are right. And now scientific studies are supporting the superiority of the
interval approach.
Australian researchers from the University of New South Wales recently compared interval training to slow, steady aerobic training
in a 15-week study. Two groups participating in the study exercised three times per week - but the interval training group only
worked out for 20 minutes per session, while the slow-cardio group trained for up to 40 minutes.
Not surprising, at least not to me, the interval training group lost the most weight by the end of the 15 weeks.
This backs up earlier research from Canada (from the mid-90s) that interval training is a better way to burn body fat.
If you are a beginner, start slowly. Increase your exercise intensity by 10 or 20 percent for two-minute intervals, and alternate
with two-minute intervals at a lower-than-normal intensity.
[Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle, and quickly
step into the body you have always wanted - with just three workouts each week- check out his fat-loss system, Turbulence
Training for Fat Loss. ]
| These articles appear courtesy of Early to Rise, the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/. |
| OTHER ARTICLES ABOUT AEROBICS AND INTERVALS - Page Two |
The Best Exercise to Burn Fat? It’s Not What You Think (Jon Benson)
If you’re trying to burn fat, I have some very interesting news for you. A recent study finds that weight training is far superior for
burning body fat and elevating metabolic rate post-exercise than any other exercise.
This is rather eye-opening for the "cardio bunny" crowd -- those folks who swear by endless hours of spin classes or elliptical
workouts to burn fat.
A body mass study conducted by The Human Performance Laboratory at The University of Wisconsin demonstrated that weight
training of a specific variety and rep scheme elevated metabolic rates (measured though VO2 max) for 39 hours. In comparison,
the average 40-minute cardio session elevated the metabolism for only a few hours post-exercise.
The ideal way to do this is not with machines, Pilates, or baby dumbbells, but with free weights. Exercises should be targeted in
the eight- to 12-repetition range for maximum effect. True elevation of metabolic rate did not occur if weights were too heavy,
involving exercises that were done for less than six repetitions, or too light, involving exercises requiring more than 12 repetitions
to complete.
Like a good investment, a brief but targeted weight training routine conducted just two or three times per week can produce
rewards that are both short-term and exponentially powerful. When combined with a fat-burning nutrition plan, Interval training,
and stress-reducing exercise (such as yoga, walking or Pilates), the rewards are greater still.
If you’re trying to burn fat, I have some very interesting news for you. A recent study finds that weight training is far superior for
burning body fat and elevating metabolic rate post-exercise than any other exercise.
This is rather eye-opening for the "cardio bunny" crowd -- those folks who swear by endless hours of spin classes or elliptical
workouts to burn fat.
A body mass study conducted by The Human Performance Laboratory at The University of Wisconsin demonstrated that weight
training of a specific variety and rep scheme elevated metabolic rates (measured though VO2 max) for 39 hours. In comparison,
the average 40-minute cardio session elevated the metabolism for only a few hours post-exercise.
The ideal way to do this is not with machines, Pilates, or baby dumbbells, but with free weights. Exercises should be targeted in
the eight- to 12-repetition range for maximum effect. True elevation of metabolic rate did not occur if weights were too heavy,
involving exercises that were done for less than six repetitions, or too light, involving exercises requiring more than 12 repetitions
to complete.
Like a good investment, a brief but targeted weight training routine conducted just two or three times per week can produce
rewards that are both short-term and exponentially powerful. When combined with a fat-burning nutrition plan, Interval training,
and stress-reducing exercise (such as yoga, walking or Pilates), the rewards are greater still.
Boost Your Metabolism and Melt Away Fat (Craig Ballantyne)
If you have read the other articles about "Aerobics", you already know that traditional "cardio" exercise can strain your heart and
cause injury to your joints and muscles. But you don't have to put your health at risk to burn fat. A new study published in the
prestigious Journal of Applied Physiology showed that strength training boosted metabolism after the exercise by 10 percent and
increased fat burning by 100 percent.
The participants in the study followed a standard strength-training program, including multiple-muscle exercises that can be done
at most health clubs - pull-downs, leg presses, chest presses, leg extensions, and leg curls. They did three sets of 10 repetitions
of each exercise.
After strength training, your body is scrambling to recover and, therefore, uses more energy and more fat to fuel this process. So
while strength training doesn't burn as many calories as traditional aerobic training during the actual workout, it continues to burn
calories AND fat long after you've left the gym. This is known as the "afterburn" - the result of "turbulence" put on your muscles
during the strength training itself.
In addition to the muscle- and bone-building benefits of strength training, post-exercise fat burning is one more reason to add it
to your fitness regimen. If you engage in an Interval training programme as part of your regular fitness regime, the results can be
even more spectacular.
If you have read the other articles about "Aerobics", you already know that traditional "cardio" exercise can strain your heart and
cause injury to your joints and muscles. But you don't have to put your health at risk to burn fat. A new study published in the
prestigious Journal of Applied Physiology showed that strength training boosted metabolism after the exercise by 10 percent and
increased fat burning by 100 percent.
The participants in the study followed a standard strength-training program, including multiple-muscle exercises that can be done
at most health clubs - pull-downs, leg presses, chest presses, leg extensions, and leg curls. They did three sets of 10 repetitions
of each exercise.
After strength training, your body is scrambling to recover and, therefore, uses more energy and more fat to fuel this process. So
while strength training doesn't burn as many calories as traditional aerobic training during the actual workout, it continues to burn
calories AND fat long after you've left the gym. This is known as the "afterburn" - the result of "turbulence" put on your muscles
during the strength training itself.
In addition to the muscle- and bone-building benefits of strength training, post-exercise fat burning is one more reason to add it
to your fitness regimen. If you engage in an Interval training programme as part of your regular fitness regime, the results can be
even more spectacular.
If you're looking for a quick short daily programme, check out “Burn Fat, Keep Fit and Lose Weight in 12 Minutes A Day!”
| This report is available from the Seven Dollar Mall. |
Build Muscle to Reverse the Signs of Aging (Al Sears MD )
One of my neighbors tells me he's 63 - but to look at him, you'd think he was at least 80. I can see nothing but bones and fat
under his skin. He's so weak, he has trouble just walking to his mailbox. I'll bet he has no idea that a few simple exercises could
have saved his muscle mass ... so I'm going to see if I can talk him into working out a few days a week.
Here's the problem: You lose about three pounds of muscle per decade. This creates a chain reaction that can leave you sick,
weak, and physically incompetent.
You may not notice that you're losing muscle, because your body replaces it with fat. And you tend to forget how much you
used to have. But it's important to monitor. Here's just a partial list of what muscle does for you:
Much of the fatigue and lack of energy you may feel during the day can be eliminated by working to build new muscle. And it's
not as hard as it sounds. You don't have to lift weights. Calisthenics produces remarkable results. But to build muscle, you have to
focus your efforts where the muscle is.
Since the biggest muscles in your body are in your thighs, here's one of my favorite muscle-building exercises: alternating lunges.
With your hands on your hips, take a step forward with your right leg until your front knee is bent 90 degrees and your back
knee almost touches the ground. Push off from your leading foot and return to the starting position. Repeat with your left leg.
This exercise will build strong legs and a strong back. It will even increase your lung capacity. (As mentioned in earlier articles,
there's a strong link between lung capacity and longevity.) Try doing 10 alternating lunges in the morning when you get up. Rest
a minute and do it again.
One of my neighbors tells me he's 63 - but to look at him, you'd think he was at least 80. I can see nothing but bones and fat
under his skin. He's so weak, he has trouble just walking to his mailbox. I'll bet he has no idea that a few simple exercises could
have saved his muscle mass ... so I'm going to see if I can talk him into working out a few days a week.
Here's the problem: You lose about three pounds of muscle per decade. This creates a chain reaction that can leave you sick,
weak, and physically incompetent.
You may not notice that you're losing muscle, because your body replaces it with fat. And you tend to forget how much you
used to have. But it's important to monitor. Here's just a partial list of what muscle does for you:
- Supports your bones and protects you from osteoporosis
- Reduces your risk of osteoarthritis
- Aids in sexual health
- Promotes thyroid hormone production
- Maintains adrenal production
- Controls your metabolic rate
- Stimulates the production of human growth hormone
- Prevents chronic aches (like back pain)
- Returns blood to the lungs for oxygenation
Much of the fatigue and lack of energy you may feel during the day can be eliminated by working to build new muscle. And it's
not as hard as it sounds. You don't have to lift weights. Calisthenics produces remarkable results. But to build muscle, you have to
focus your efforts where the muscle is.
Since the biggest muscles in your body are in your thighs, here's one of my favorite muscle-building exercises: alternating lunges.
With your hands on your hips, take a step forward with your right leg until your front knee is bent 90 degrees and your back
knee almost touches the ground. Push off from your leading foot and return to the starting position. Repeat with your left leg.
This exercise will build strong legs and a strong back. It will even increase your lung capacity. (As mentioned in earlier articles,
there's a strong link between lung capacity and longevity.) Try doing 10 alternating lunges in the morning when you get up. Rest
a minute and do it again.
Drop Extra Pounds With 12 Minutes of Exercise (Al Sears, MD)
When patients come to my clinic with guilty faces, admitting that they overate over the weekend and packed on a few pounds,
it doesn't worry me. I've got the antidote: short-duration, high-intensity exercise. Every other morning, I do my PACE routine for
10 to 15 minutes. My average is 12 minutes. That's all it takes. It's the best fat-burning tool I've ever discovered.
By keeping my exercise periods short, I don't burn fat during the routine. That's the trick.
When you run or jog for 45 minutes to an hour, your body burns fat during the exercise. Problem is, that tells your body you
need more fat. As a result, your body keeps making - and storing - fat. But short-duration, high-intensity exercise burns fat after
you finish your very short 12-minute program - and, after a while, your body realizes that it doesn't need any extra fat.
Burn Fat, Keep Fit and Lose Weight in 12 Minutes A Day!
Discover how you can burn fat, keep fit and lose weight in just 12 minutes a day... all without expensive gym memberships,
complicated equipment, and starving yourself. The secret lies in short-duration, high-intensity exercises that pumps up your
metabolism so that with just 12 minutes of intensity, your body will be burning fat for the rest of the day. Even when you're just
sitting on your butt, plunked down in front of a computer. It's easy and doable! Read on.
Discover how you can burn fat, keep fit and lose weight in just 12 minutes a day... all without expensive gym memberships,
complicated equipment, and starving yourself. The secret lies in short-duration, high-intensity exercises that pumps up your
metabolism so that with just 12 minutes of intensity, your body will be burning fat for the rest of the day. Even when you're just
sitting on your butt, plunked down in front of a computer. It's easy and doable! Read on.
Circuit Training for Your Heart (Craig Ballantyne)
If you’ve been reading the articles on this site you will be aware that we advocate that aerobic training is not the best way to
improve cardiovascular fitness. Instead, you want to use interval training, bodyweight training, and now, based on a new study,
circuit weight training.
In a comparison of circuit weight training and cardiovascular exercise, Brazilian researchers assigned subjects to a 12-week training
program. One group served as an inactive control group, a second group performed aerobic exercise three times per week (35
minutes at 70 percent of maximal heart rate), and a third group did circuit training three days per week (lifting at 60 percent of
their one-repetition maximum for a series of exercises for 35 minutes).
The results showed a similar improvement in peak aerobic exercise performance for both training groups. Surprisingly, the aerobic
training group did not outperform the lifting group. Both groups improved lower-body strength, but only the circuit training group
got stronger in the upper body.
This study is a pleasant surprise for men and women who want to strengthen their entire body and improve their aerobic fitness
in only three short workouts per week. You don't have to do slow, boring cardio.
For maximum results in minimum time, perform multi-muscle resistance exercises (such as squats, push-ups, and rowing exercises)
at a moderate intensity with minimal rest between exercises. You can see a video of circuit training in action here.
If you’ve been reading the articles on this site you will be aware that we advocate that aerobic training is not the best way to
improve cardiovascular fitness. Instead, you want to use interval training, bodyweight training, and now, based on a new study,
circuit weight training.
In a comparison of circuit weight training and cardiovascular exercise, Brazilian researchers assigned subjects to a 12-week training
program. One group served as an inactive control group, a second group performed aerobic exercise three times per week (35
minutes at 70 percent of maximal heart rate), and a third group did circuit training three days per week (lifting at 60 percent of
their one-repetition maximum for a series of exercises for 35 minutes).
The results showed a similar improvement in peak aerobic exercise performance for both training groups. Surprisingly, the aerobic
training group did not outperform the lifting group. Both groups improved lower-body strength, but only the circuit training group
got stronger in the upper body.
This study is a pleasant surprise for men and women who want to strengthen their entire body and improve their aerobic fitness
in only three short workouts per week. You don't have to do slow, boring cardio.
For maximum results in minimum time, perform multi-muscle resistance exercises (such as squats, push-ups, and rowing exercises)
at a moderate intensity with minimal rest between exercises. You can see a video of circuit training in action here.
The Anti Aging Power of Interval Training (Craig Ballantyne)
Long, slow cardio exercise is the most over-rated method of getting fit. Studies show that it even does a terrible job of burning
fat. So what's a better option?
Speed up and try interval training. I've already mentioned in a previous issue of ETR that interval training works great for burning
belly fat. And now researchers have found additional benefits from high-intensity interval walking.
In a Japanese study published earlier this year, researchers divided men and women (with an average age of 63) into three
groups. One group did no exercise, a second group did moderate-intensity walking, and a third group did high-intensity interval
walking - five rounds of three minutes of high-intensity walking on four or more days of the week. The results: The high-intensity
walking group had greater gains in leg strength (13-17 percent) and aerobic fitness (8-9 percent), and greater reductions in
resting systolic blood pressure.
The Japanese scientists recommended high-intensity interval walking as an excellent way to protect against the loss in fitness and
strength that typically occurs with aging.
Long, slow cardio exercise is the most over-rated method of getting fit. Studies show that it even does a terrible job of burning
fat. So what's a better option?
Speed up and try interval training. I've already mentioned in a previous issue of ETR that interval training works great for burning
belly fat. And now researchers have found additional benefits from high-intensity interval walking.
In a Japanese study published earlier this year, researchers divided men and women (with an average age of 63) into three
groups. One group did no exercise, a second group did moderate-intensity walking, and a third group did high-intensity interval
walking - five rounds of three minutes of high-intensity walking on four or more days of the week. The results: The high-intensity
walking group had greater gains in leg strength (13-17 percent) and aerobic fitness (8-9 percent), and greater reductions in
resting systolic blood pressure.
The Japanese scientists recommended high-intensity interval walking as an excellent way to protect against the loss in fitness and
strength that typically occurs with aging.
Dethroning the King of Exercise (Craig Ballantyne)
Cardio (a.k.a. aerobic exercise) is no longer the King of Exercise. Research now shows that you can lose fat, improve your heart
health, increase your quality of life, and reduce your risk of disability with resistance training.
Sure, you can get some benefits by using machines at your local health club. But total-body "functional" exercises (like squats,
push-ups, and bodyweight rows) are even better. And resistance training doesn't mean barbell bench pressing with heavy
weights. You can use dumbbell free weights or a variety of creative bodyweight exercises at home.
An extra benefit of bodyweight or free-weight exercises is that they give you the ability to complete a total-body workout in less
time. For example, if you do a bodyweight or dumbbell squat, you will replace the need for the leg extension and leg curl
machines in a health club. Push-ups or dumbbell chest presses replace the chest fly and triceps extension machines. And chin-ups
replace the need for machine-aided pulldowns and biceps curls.
In three or four "functional" moves, you can complete a total-body workout. Do each exercise two to three times for 8 to 12
repetitions per set. Rest one minute between sets. You can do your exercises in a circuit (all exercises done back to back without
rest) or in supersets (two exercises done back to back without rest) to cut even more time from your workout. Aim for three
total-body strength-training workouts per week.
Cardio (a.k.a. aerobic exercise) is no longer the King of Exercise. Research now shows that you can lose fat, improve your heart
health, increase your quality of life, and reduce your risk of disability with resistance training.
Sure, you can get some benefits by using machines at your local health club. But total-body "functional" exercises (like squats,
push-ups, and bodyweight rows) are even better. And resistance training doesn't mean barbell bench pressing with heavy
weights. You can use dumbbell free weights or a variety of creative bodyweight exercises at home.
An extra benefit of bodyweight or free-weight exercises is that they give you the ability to complete a total-body workout in less
time. For example, if you do a bodyweight or dumbbell squat, you will replace the need for the leg extension and leg curl
machines in a health club. Push-ups or dumbbell chest presses replace the chest fly and triceps extension machines. And chin-ups
replace the need for machine-aided pulldowns and biceps curls.
In three or four "functional" moves, you can complete a total-body workout. Do each exercise two to three times for 8 to 12
repetitions per set. Rest one minute between sets. You can do your exercises in a circuit (all exercises done back to back without
rest) or in supersets (two exercises done back to back without rest) to cut even more time from your workout. Aim for three
total-body strength-training workouts per week.
A Surprising Way to Burn More Calories (Craig Ballantyne)
If you want to burn calories, you have to do hours of cardio, right? Wrong! Recent research shows that resistance training can
burn calories during exercise and long after the workout is over. This boost in your metabolism could be a crucial component in
your weight-loss program.
The intensity of your resistance training workout determines how many calories you burn after you exercise.
If you've ever read a muscle magazine or spent a few hours in a commercial gym, you've probably gotten the idea that you have
to do "high repetitions" (15-25 per set) in order to burn fat. However, studies show that it's not necessary. Women training with
a heavier weight that allowed only 8 repetitions per set burned more calories after exercise than those with a lighter weight that
allowed 15 repetitions per set. So we need to forget the "use high reps to get cut" myth and focus on high-intensity training
instead.
The result of high-intensity training is what I call "turbulence." The stress put on the muscle during low-repetition training (the
"turbulence") stimulates your muscles to undergo repair and regeneration during recovery. And that is what boosts your
metabolism after exercise. If you don't apply enough turbulence, you won't get the calorie-burning benefits.
If you want to burn calories, you have to do hours of cardio, right? Wrong! Recent research shows that resistance training can
burn calories during exercise and long after the workout is over. This boost in your metabolism could be a crucial component in
your weight-loss program.
The intensity of your resistance training workout determines how many calories you burn after you exercise.
If you've ever read a muscle magazine or spent a few hours in a commercial gym, you've probably gotten the idea that you have
to do "high repetitions" (15-25 per set) in order to burn fat. However, studies show that it's not necessary. Women training with
a heavier weight that allowed only 8 repetitions per set burned more calories after exercise than those with a lighter weight that
allowed 15 repetitions per set. So we need to forget the "use high reps to get cut" myth and focus on high-intensity training
instead.
The result of high-intensity training is what I call "turbulence." The stress put on the muscle during low-repetition training (the
"turbulence") stimulates your muscles to undergo repair and regeneration during recovery. And that is what boosts your
metabolism after exercise. If you don't apply enough turbulence, you won't get the calorie-burning benefits.
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