Fitness, Supplement and Health Awareness Blog

So, today I am going to just give you a little bit of what I am going to be transitioning over to as far as a workout routine. I will leave all the technical reasoning out and just explain what I want to achieve. Also, I want you to tell me what your goals are, whether it be for winter, spring, keep that new years resolution crap out, that never pans out. But I want to understand where people are having the most difficulty, as far as weight loss, gain, are you new to the fitness world, a new gym, whatever it is I am curious to know. So, right now I have today started a new workout program. This program has a lot of elements to it. I am indulging in both cardio and weight training. The weight training I am doing as a whole is called pyramids. Pyramids are sets or five reps, climbing up in weight to the third set and declining back to starting point by the fifth set. Also, I am doing what is called, rest pause methods. This method really helps with strength because theoretically you are using more energy and pushing more weight per pound in a shorter amount of time. For these exercises you simply pick an exercise, say you were doing bench press( keep it easy) you would find a weight that allows you to do 12 good solid reps. From here chop that twelve down to five reps, but what you do is, you take the bar and rep it five or six times: Rest for 10 to 12 seconds, do it again, rest for 10 to 12 seconds. Do this five times to equal about 25 to 30 reps total. This is difficult at first because your muscles may not be used to this kind of constant, but over time you can really add some strength this way. If this is something you are interested in, I suggest one big body part a day, three day splits, and maybe pair arms together, doing bot bi's and triceps. Now along with this workout, I am trying to drop excess body fat. This is going to be pretty easy because I have good control over my eating habits. The cardio I will perform will be done after my training, three days a week to start climbing up to five days a week for a couple of weeks. Interval training, I find to be not only the most effective, but also the most interesting and enjoyable. This is so because there is never a boring, consistent pace letting your mind go elsewhere. Interval training is a process of many high's and low's. In my opinion, with everyones lack of attention and search for ease, this is the best cardio you can choose to do, especially for rapid weight loss. Im a gym rat, so, in this routine I explain as if everyone goes to the gym. I make it interesting for myself, so that I do not get bored and think about quitting. I usually do intervals for about 30 minutes after my weight training is complete. Also, you may think of splitting it up as I am. First I will do the stationary bike for ten minutes. If you chose to split the 30 minutes into three sections of equipment, then I suggest doing 10 minutes on each. As you do this start with a stretch before so your pretty loose to get on and go. Now if you choose the bike first, sart at a warm up or a jog pace for about one minute, then from there on out you alternate between minutes or one slow two fast or vice versa depending on your conditioning. You want to achieve a quick sweat doing this. Also this will keep your body guessing or "in shock" so that you will burn maximum amounts of calories to maximize you benefit of interval training. As you jump to the next machine (mine will be the treadclimber or stair stepper) do not take your sweet old time getting a drink and whatever else possible to hold up progress, jump right into the next gettin that program running. (if you end on a sprint you can use that following set up time as the minutes jog, just keep it to a minute) The treadclimber is, in my opinion, is one of the greatest pieces of equipment for your lower core especially, but it really burns a lot of caloires in a much quicker time than most of the other mochines. This is really effective also becuase your standing the whole time and there is no rest, just keep climbing. So, here I am going to repeat the process, but I will start at a high speed climb because my set up was the jog. So, now I do 2 minutes fast, one jog, two minutes fast one jog. This makes these cardio blasts go faster because my mind is occupied the whole time. Cardio is not my best friend either, lets be honest. At the gym I have a machine, my Ipod, the television in front of all of us on the rack and people all around, and even still sometimes I want out sooooo badly, but this interval work really gets the blood flowing and really sends you to the next level of fat burning ( taking into account your taking the proper dieting steps to have a well balanced fitness experience) So, once that is completed I may hit the elliptical or treadmill, depending how I am feeling. I find the elliptical incredibly useful when I do not use the swinging handles, but I take my footwork to a higher level, keeping the RPM's right around 100 or so. This way I slow down to only around 75 or 80 and the workout is still really beneficial. I do this for myself thats it, I may look like a maniac when I am in there, but why not????? Why waste time in a place where all the assets to improve yourself are right in front of you. Now, in the last five minutes of your interval work I suggest a real burn out, crunching out the last say, 3 to 5 minutes as if it were the end of a race and you were neck and neck with someone. This will really exhaust your outsides and make you sleep like a baby later on.
Intervals can be done in many ways, in essence an interval is anything done with inconsistent pace. As, I said before, no technical stuff here, just the fact that as you do this type of work your body has to guess whats next, and if you continue to change than your body has to continue trying to adapt, continuously burning unwanted calories. I hope this helps, I really suggest trying it out, especially for burning fat. There is no easy way to burn fat, so just work hard and enjoy the benefits and spred the word of how good you a re feeling. Thank, any questions as always feel free to email me or post below. Cravethefitness@gmail.com

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Want to Speed That Metabolism, Lose Weight, but Not Stop Eating?

Posted On 2009-09-05 , 10:16 AM

Thermogenics refers to any type of substance that, when ingested, stimulates the loss of body fat or increases calories that burn due to the boost of heat output within your body. Yes, There are pills and other alternatives, Hydroxycut which I have personally cycled through, Xenadrine and other manufactured products that encourage diet, fat loss and curbing food cravings. On the other hand, there are foods that, when consumed without dousing them in ketchup or relish or any other style of condiment (besides true mustard) can actually enhance your weight loss, increasing your metabolic rate and really encouraging pounds to "run away". There are actually more foods than you would think. Of course most are of a lower Carb rate and lower in the all mighty glycemic index, but with the right ingredients these foods make for great every day, anytime meals. Below is a list of just some of the options you could go with:

Turkey breast
Chicken Breast
Game meats which could include venison (deer) or elk.
Bison
Stick with red lean meat like sirloin or top steak (look for grass fed beef)
The majority of fish shellfish and other seafood- Omega 3 fatty acids, found in salmon, tuna, mackeral and other fatty fish, can increase the metabolic rate; release the body of excess fluids and increase energy levels.
Egg whites (whole eggs in moderation). Actually common misconceptions are that the yolk in an egg is bad for you. Realistically, the yolk contains the majority of the nutrients including: Vitamins A, D and the nutrient choline (Helps to promote strength gains in training) Also, it contains all the good fat and cholesterol both of which have positive effects on your body. The fat for males, keeps your testosterone levels elevated and the cholesterol does not contribute to high-blood cholesterol level, but rather it promotes lean muscle mass (Muscle and Fitness 09)
Cayenne Pepper stimulates the metabolism approximately between 10 and 40 % . It not only stimulates the body's metabolic rate, but also cleans fat out of the arteries.
Hot Peppers are actually very effective at stimulating the metabolism (although unfortunetaly I try to eat them and want to explode because my taste buds hate me) By adding chili peppers to a meal, studies say that the peppers led to an increase in the thermogenic effect on the body and increased metabolic rate. Just pay attention to how your taste buds are feeling, it does not take much!
Chili Powder - Like all peppers containing capsaicin, chili powder is a powerful stimulant that raises your bodys temperature and helps you burn calories at a more rapid pace.
Salsa- Try to stick with all natural salsa, to ensure your not losing the nutrients contained within unrefined brands.
Hot Peppers
Ice Water-water intake has the ability to reduce fat deposits and rids the body of toxins. Drinking eight 16 oz. glasses of water throughout the day, cooled down with ice, will burn 200 calories; that is about the same as doing a little less than a five K running race! Colder water will burn more calories since your metabolism will increase to warm the water to body temperature. It is also very effective for reducing cravings. Stay away from ice water with meals because it dilutes digestive enzymes. You can drink water, just not a glass completely full of ice.
Green Tea-studies have shown that green tea that contains both Cannatic Extract and Gymnemic Acid, reduces the absorption of sugar into the blood, and it has the capability to dilute your intense food craving. A primary digestive enzyme of carbohydrates moves food more quickly through the digestive system, raising your metabolism quicker, and burning more calories. Green tea is best consumed before meals to promote better digestion. Not to mention, other advantages include links to cancer prevention and health benefits for people struggling from diabetes.
Apple
Cabbage
Celery
Brussel Sprouts- these sprouts are an incredibly nutritious vegetable, extremely high in vitamin C and richer in protein than any other vegetable out there.
Broccoli and Cauliflower- Your bones will thank you, as they are one of the few calcium saturated vegetables. A cup of broccoli provides over 150 mg of calcium.
Lemon - A small amount of lemon juice, because of its acidity has a powerful slowing effect on the emptying of the stomach, thereby slowing down the rate of starch digestion. Have a glass of water with lemon in the morning. It acts as a great way to keep your blood sugar balanced.
Grapefruit
Berries are one of the best rate reduction foods. They contain natural fructose to satisfy your cravings for junk foods, but enough fiber so you can absorb fewer calories than you eat. Studies have found that high content of insoluble fiber found in most berries and vegetables reduces the absorption of calories from foods enough to promote weight loss, without tainting the integrity of your nutrition. Berries are also an excellent source of potassium which is effective for your blood pressure control.
Soup
Oatmeal

Protein shakes full of fruits such as strawberries or blueberries, rasberries or blackberries makes for a very well balanced highly beneficial and nutritious meal replacement. A lifting weights drink has proper consumption times for maximum digestion and use. If looking for an alternative to a meal, a lifting weights drink can suffice for that craving, fill you until your next meal time and actually help your nutrition. As you can see there are many options for a better diet and a "healthier you" I want to know your feedback, please Email me at cravethefitness@gmail.com or comment below. What is it about your day or week that keeps you from having a better diet as a natural part of your life. It is important in more ways than ever to take care of your body with everything rising in society, i.e. health insurance, so why not do a little to help yourself. Your body is your shrine prove it!!!

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Medical Side Effects of Hydroxycut

Posted On 2009-09-03 , 11:30 PM

As part of my blogging life I am going to combine my experiences and trial and error I have been through in this life of fitness. Years ago, I began a Fitness life of clean eating, putting pizza and McDonalds aside for good. It has now been about six years since the last time I had either. In this entry I want to take time and talk about Hydroxycut. This review is of

no false made up story, but instead true life experience of again trial and error. I will continue with a mixture of reviews based on the products I have tried throughout the years and how I feel they advanced me in the world of fitness to achieve my goals. Years back Muscletech released Hydroxycut an extremely fast growing popular dietary supplement. At the time it was simply Hydroxycut. I decided to try it in hopes of getting a twelve pack (riiight), and not feeling any medical side effects. I wanted to just get ripped to the core. Figured I had it all figured out, I would take this eat less do cardio and just shred up: not that easy. It did however cut me up pretty well, even though it may not have been the correct way to go about it. I set a goal for myself to try and train for a marathon even though I was not running in one. I just wanted to see if I could strip off some fat become lighter and run over 26 miles. It worked, I achieved that goal and after that I was addicted to training. I had not used a dietary supplement in quite a few years but got into protein shakes and testing creatine loads. Muscletech had since released a new, more intense version of Hydroxycut, releasing Hydroxycut . From prior experience I enjoyed the results I had experienced so, I figured I would go at it again in combination with a higher carb/protein diet to gain mass, but still stay lean. I picked up the new Hydroxycut hardcore and began immediately cycling it into my routine. I took it exactly as suggested with a healthy diet of good carbs and plenty of protein and vegetables. Shortly after, I began experiencing excruciating pains in my head (I do Not get sick, or experience headaches ever, nor do I have any pains out of the ordinary) I could not even stand up, I would take it and soon after feel as though I was going to fall over, or my eyes were falling out. It got so bad, I thought I was having a heart attack... I was stubborn and allowed it to occur every day for about four days until I really figured I had to evaluate all the things that had changed in my life in that last week. After thinking it through, it had to be the hardcore. The following day I took my morning dose to test it out. It was true; Hydroxycut had some medical side effects that were making me feel discomfort I had not felt ever before. Migraines beyond explanation. so, of course I did not take the afternoon dose but instead started to post the question on lifting supplements, sure enough I had an overload of responses pleading with me to return it now because a list of products were recalled due to an ingredient contained within that was causing (you’ll never guess) migraines, chest pains, sickness and they actually linked one situation of death to Hydroxycut. Of course there could have been many things playing into these situations, but it was nothing I had ever felt before, so I absolutely made that return. The medical side effects of Hydroxycut convinced Muscletech to pull the products from the shelves to re-evaluate the product for re-release. After just a few short months they released a new revamped modified version called Hydroxycut Hardcore X . After experiencing the previous supplement, and its medical side effects I was eager to see how the new one would turn out. Wellll, after researching it I found no negative comments about the new version. Soooo, I bought a bottle and figured I would give it a go. I began taking the newly manufactured batch of Hydroxycut Hardcore X and did it exactly as suggested. After a week still no side effects. Hydroxycut was back to normal. As a result I really benefitted from the new formula and it lacked in medical side effects. My weight went from 196 down to 188 replacing some fat with muscle and seeing cuts I hadn’t seen in a few years. This supplement has been top of the dietary food chain for a reason; Hydroxycut still provides one of the best fat burners in the market. I achieved great results, in part with a clean diet and really structured workout program. I suggest the new Hydroxycut Hardcore X to those, maybe not looking for a quick fix (although you can achieve that too with it, but it may not last, if your diet is inconsistent) but for those looking for an extra boost toward achieving your goals in fitness, weight training and looking to shred pounds and find that 8 pack. The key is NOT the supplement it’s the entities around it. It’s your diet, which must be clean good ratios of carbohydrates and proteins, as well as eating the proper vegetables. You have to stay away from things high in saturated fat and high fructose corn syrup (stay away from those anyway) and eat good meals often in order to avoid catabolism. Please give me your feedback, or questions, I am very eager to hear back about how you feel, stories, anything. Thanks, you can reach me at cravethefitness@gmail.com or please post here, let me know if you want to link back as well. Thank you, JonCraveFit

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