Weight Training Twice A Day For Fat Loss


Is It Bad to Exercise Twice in One Day? - POPSUGAR Fitness

Is It Bad to Exercise Twice in One Day? If you're trying to lose weight, 50 to 60 minutes a day, five to six times a week is the goal, and we're talking three days of heart-pumping, calorie-burning cardio, two days of moderate exercise, and one light day. With that said, it's not always possible to fit in an hour-long workout just about every day of the week, so doubling up in one day is a great way to balance a tight schedule. When doing two daily workouts, make sure they're different from one another so you can include a balance of cardio, strength training, and stretching over the course of a day. For big fitness bursts like this, pace yourself throughout the day and be mindful of pushing yourself too far. If two regular daily workouts is something you'd like to make a habit of, it's a good idea to stick to 30 to 90 minutes per session, and make one high-intensity cardio and the other lower intensity. Also keep in mind that exercising twice in one day will cause you to burn more calories, so make sure you're nourishing yourself with enough protein and healthy carbs. more...



Cardio Twice a Day for Weight Loss - Get Fit

Participating in two or more exercise sessions per day can help you to meet the recommended amount of aerobic exercise needed to lose weight. The American College of Sports Medicine, or ACSM, states that 50 to 60 minutes or more of aerobic exercise on at least five days per week may be necessary for weight loss. If you are new to exercise, start with 30 minutes each day and work your way up to 60. If your available time for aerobic exercise is a concern, the ACSM reports that aerobic exercise can be done in shorter bouts of at least 10 minutes in duration. Doing multiple, shorter bouts of 30, 20 or 10 minutes of aerobic exercise can also help you avoid boredom and fatigue. Doing multiple sessions per day will allow you to gain the health benefits and calorie burn associated with aerobic exercise. The American Council on Exercise recommends choosing an activity or activities that you enjoy to increase your chances of sticking with your aerobic exercise routine. You can also choose a variety of activities each day to meet the recommended amount of aerobic exercise for weight loss. Aerobic exercise should be an important part of your weight loss plan, but the Harvard School of Public Health also points out that what you eat, and how much, can affect your ability to reach your weight loss goal. more...



Weight loss workout

Interval workouts you can do to burn fat faster. If your interval workout is too easy then Rule # 10 shows you how to make your interval workouts so tough that you will NOT Dare go over 40 minutes. The hard parts of your interval workout should last 10-to-40 seconds. If you don't understand the difference between the HARD & EASY parts of a high intensity interval workout then watch the video below… The easy parts of your interval workout should be no more than double the amount of time of your hard parts. If you're doing this Jumping Jack Interval Workout where you do jumping jacks for 20 seconds as fast as you can for your hard parts… Then make sure you rest no more than 40 seconds for your easy part before doing another 20 seconds of jumping jacks as fast as you can for your hard part. Make sure the hard parts of your interval workout are Actually HARD! Make your hard parts so hard that you can't wait for the easy parts to come up so you can rest and… Make sure the easy parts of your interval workout are Actually EASY! If your lower body is sore after doing this elliptical workout then you can simply do an upper body interval workout like this sledgehammer workout on the same day or days after and by alternating like this… If you gave 85% during your last interval workout then give 86% in your next interval workout (or even 85.0001% ) to beat your last workout & If you can't beat 85%… Make your easy parts shorter or rest less after doing the hard parts of your interval workout. You can workout harder during your hard parts. You would run or walk as fast as you can for 10-to-40 seconds for your hard part ( see rules 2 & 4 ) and then… more...



Lift to Lose Weight · Experience Life

If you want to get leaner, say the latest studies and the smartest trainers, it’s time to start strength training. Many gym-goers — and even some health and fitness professionals — still believe that strength training is only for people who want to gain weight in the form of shirt-stretching muscles, and that long-duration exercise like running and cycling is the fastest way to lose fat. The real key to fat loss is high-intensity exercise, especially strength training — with real weights, real sweat and real effort. But what most bathroom scales won’t tell you is how much of the weight you lose is in the form of fat, and how much of it is muscle. The best way to do that is resistance training , which will help you hold on to your muscle tissue while you lose fat. This much is known: Aerobic activity burns fat while you’re exercising, but anaerobic (meaning without oxygen) activity burns fat in the minutes, hours and days following exercise, as your body recovers from your workout. But if you add up the fat burned by the two activities during and after exercise — including what’s burned between sets during the workout itself — anaerobic activity comes out ahead. And it’s likely that the fat-burning effect of an anaerobic workout is cumulative, so that with each successive set, you burn incrementally more fat, leading to a kind of fat-burning jackpot at the end of your workout. Before you even begin your strength-training session, your adrenal glands secrete epinephrine and norepinephrine, which aid in producing more force, blood flow, and the metabolism of sugar and fat. (For more on an especially effective fat-burning method, see “Training Tips,” below and the “ Rev Up Your Metabolism! But for now, they aren’t sweating the details — and neither should you. Metabolic resistance training, a system popularized by Alwyn Cosgrove, MS, CSCS, coauthor of The New Rules of Lifting for Life (Avery, 2012), is one of the best forms of exercise to build muscle, rev up your metabolism and burn the most fat in the least amount of time. If you gain muscle and lose fat, you’ll be fitter — but the scale might tell you you’re heavier. Lose muscle and gain fat, and you’ll be fatter — but the scale will read lighter. more...



Is It Safe to Work Out Twice a Day

For the spring semester of my junior year, I packed up my yoga mat, P 90 X DVDs, and as many clothes as I could feasibly squeeze into one suitcase, and flew to Australia. And while research shows regular exercise is essential for leading a healthy life, for some people, one workout a day doesn’t fit the bill. Plenty of studies have compared the health effects of working out once a day—say, for an hour—versus splitting up the workout into two 30-minute sessions or even shorter bouts of exercise. And ultimately, it’s different for everyone. For someone just trying to stay active and reap the benefits of exercise , Edmonds says working out twice a day isn’t necessary. A day off doesn’t mean you lounge on the couch all day, but a walk with the dog or some light stretching will help you prep for upcoming workouts. Morning people may exert more effort right after waking up, while night owls may prefer to save a tough workout for later in the day. And for beginners, breaking up exercise into smaller workouts can be less daunting. At the end of the day, it doesn’t really matter how many times we work out, but the way we do it—which body parts we train, the intensity of each session, and how our bodies respond—certainly does. If your aim is two-a-days, just make sure to play it safe and watch out for signs of overtraining. more...



How to Work Out Twice a Day for Weight Loss

Amy Kreger has a Masters degree in health and physical activity and is an adjunct professor instructing anatomy and physiology at the college level. However, the evidence is clear that daily physical activity is essential to keeping your weight under control for a lifetime. The standard exercise recommendation from health professionals is that adults should accumulate 30 minutes of physical activity five days per week. For long-term weight control, evidence suggests that you might need double that amount. (See Reference 1) According to the American College of Sports Medicine, you should aim for 250 to 300 minutes of moderately intensive physical activity weekly (See Reference 2). But that doesn't mean you have to plod along on a treadmill in the gym, morning and evening. Choose activities that you enjoy and watch the time fly. more...



The Five Principles of Radical Fat Loss - T Nation

The Five Principles of Radical Fat Loss. All facets of the program must be geared toward fat loss. The obvious reason for the structure is rate of fat loss. The more fat you have on your body, the faster you can lose it, and the more of it you can lose without sacrificing LBM (lean body mass). Therefore, you can consume fewer calories and still have a pretty decent rate of fat loss without really affecting the metabolic processes responsible for fat loss and muscle gain. So with the basics covered, let's get more specific about how to set up the perfect fat loss weight training routine. For fat loss I like training twice per day, splitting it between weight training and cardio. 4 – Workouts Must Center Around the Most Effective Exercises for Fat Loss. Without question, the top exercises for fat loss are: This is the twist that makes my programs for radical fat loss a bit more fun than any others I've tried. I've had discussions about this with a few other coaches who specialize in fat loss, and one argument I hear is that taking time off from the heavy weight during fat loss programs is actually good. more...



Does Working Out Twice a Day Help You Lose Weight Faster

The more you work out, the more calories you'll burn. How quickly you’re able to lose weight depends on how disciplined you are with your nutritional decisions and how aggressive you are with your workouts. Performing two workouts per day will cause you to lose weight faster because you’ll be burning more calories everyday. To lose a pound of fat, you have to burn 3,500 more calories than you consume. You create this caloric deficit a little bit everyday by limiting your calorie intake with healthy eating and drinking decisions and increasing the calories you burn by exercising regularly. When you work out, however, your body uses up a significantly larger number of calories because it has to account for the increased work rate of your muscular and cardiovascular system. Doing two workouts per day will thus significantly increase the number of calories you burn that day, which in turn will make an impact on the caloric deficit needed for weight loss. How many calories you’ll burn during each of your workouts will depend on a few factors, including what type of activity you’re doing, how intensely and long you’re working out, and your own body weight. While working out more frequently will help you lower your body fat percentage at a faster rate, you do run the risk of overtraining. more...



6 Ways to Kick Your Metabolism and Fat Loss Into High Gear

6 Ways to Kick Your Metabolism and Fat Loss Into High Gear. Do you want to speed up your fat loss? You feel like you’re giving 110% in the gym, you’re doing cardio, and you’re eating clean…but you’re still a bit soft in the middle. 2) They increase the amount of calories and fat you burn. Therefore, I recommend doing HIIT for all cardio, and keeping your sessions 20-30 minutes long. You start your workout with 2-3 minutes of low-intensity warmup. You then slow it down to a low-intensity recovery period for the same period as your high-intensity interval. If you’re still out of breath and your heart is racing, you’re not ready to hit the high-intensity again. You repeat this cycle of all-out and recovery intervals for 20-30 minutes. You can apply the HIIT style to any type of cardio that you would normally do. So hit the weights and hit them hard if you want to jack up your metabolic rate and in turn, speed up your fat loss. Split Up Your Weight Training and Cardio. Lift in the mornings and do your cardio after work, or vice versa.  and thus help with fat loss. Have these fat loss strategies worked for you? more...



What's Best for Weight Loss : Cardio or Strength Training

The answer: It depends what you mean by "lose weight." If you are in an epic battle with your scale, cardio is the way to go. Still, cardio doesn't do much for your muscles. Case in point: In one Penn State study, dieters lost 21 pounds whether they performed cardio or strength training. Strength training is the number-one way to build more muscle. A fitness plan that includes both cardio and strength training. more...



What Burns More Calories : Cardio, Intervals, or Weight

Let’s say you want to lose weight, and you want to do so in the fastest way possible. I will have a decision for you by the end of the battle. If you are interested in getting in shape, the MOST important thing you can do for yourself is adjusting your diet. Cardio is the most basic thing you can do when it comes to burning calories. If you want to read about how cardio doesn’t really burn any extra calories, you can read this fascinating article from NYT which is loaded with studies and references on the subject at hand. If you have the desire and willpower, you can burn calories all day long, like the guys in Born to Run . Essentially, when you do high-intensity interval training (HIIT), your body and metabolism function at a higher rate of burned calories for hours and hours afterwards. Now, the bad thing about HIIT is that it takes your body quite a bit of time to recover, and you can really only do it for 20-30 minutes at a time before you get too exhausted to continue. The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). By doing these exercises in a circuit without stopping, keeping your rep ranges in the 8-12 range, your body will get a super workout, you will build muscle, and you’ll burn calories at an accelerated rate for reportedly up to 38 HOURS after your exercise. However, due to the stressful nature of Weight Training and HIIT, you can really only do those activities for 30-45 minutes before your body gives up and needs a few days to recover. Cardio doesn’t have as nearly as stressful an impact on your body, so you can go for hours and hours and hours and do it again the next day (provided your body is in shape). If time isn’t a factor for you, and you don’t mind spending more time in the gym on a daily basis, you can burn way more calories doing steady cardio than with just 30 minutes of weight training three days a week. You have all the time in the world. more...



Weight Training for Women : The Ultimate Strength Training

Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. What's more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max). In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying. Because muscle is denser than fat, it squeezes the same amount of weight into less space. And it's the number on the tag inside your bootcuts you want to get lower, right? For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle groups at a time—for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads. For each exercise you do, try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep you can't eke out another one without compromising your form. The counterproductive result: They lose muscle along with any fat that might have melted away. D., co-author of The New Rules of Lifting for Women, recommends that you eat one gram of protein for every pound of your body weight that does not come from fat. Each move works multiple muscle groups, so you'll burn a ton of calories and rev your metabolism into high gear for 24 to 48 hours afterward. For ultimate results, couple this great workout with the perfect body diet . more...



Help with fasting - Brad Pilon's 'Eat Blog Eat

I fast for 24 hours twice a week, then on the days I’m not fasting for 24 hour I fast for 16 hours. If your weight loss is slowing down, try this one thing: Try Eat Stop Eat. (Because what is written in that email is NOT Eat Stop Eat) When your fast is over I want you to pretend that it never happened and eat responsibly. And, for the purpose of weight loss and fat loss I am ALSO not a fan of weight training on its own. However, for the purposes of losing body fat I am a huge fan of occasional fasting + consistent weight training (Especially when the fasting style is Eat Stop Eat). But if you’re not weight training, you’re not doing Eat Stop Eat. The way I suggest people use Eat Stop Eat is as a REPLACEMENT for extreme dieting, not as an addition to it. As an example, if a 5’6” woman needs to eat about 1200-1400 calories per day to lose weight (just picking numbers), with Eat Stop Eat she could fast once or twice a week and then eat 1700-1800 calories on the non fasting days and still lose weight. The other thing to keep in mind is that with Eat Stop Eat you still eat every single day. Monday – Eat 900 Calories then start fasting… Tuesday – End fasting then eat 1400 Calories. Friday – Eat 900 Calories then start fasting. Saturday  – End fasting and eat 1200 Calories. And then the weight gain will happen and you will be angry at yourself. more...



5 Full - Time Fat - Blasting Workouts : Weight Training For Fat

Although there are many benefits of cardio for fat loss, this article covers various weight training programs to lose fat. But for some reason when we women decide it's time to lose fat, the first thing we tend to do is jump onto cardio , and weight training is not prioritized. Whether it's because the calorie burning advantages aren't recognized, we think weight training is to build muscle and not burn fat, we think we can't focus on lifting and losing fat at the same time, we don't know how to do an efficient weight training program , or whatever the reason. Although there are many benefits of cardio for fat loss, this article covers the advantages of using various weight training programs to lose fat. With the right diet and workout, every female is capable of putting on 5 pounds of muscle in a year. At most gyms the trainers have a replica of 5 pounds of fat and 5 pounds of muscle. You'll be surprised by the volume difference and you will see there is no need to worry about adding 5 pounds of muscle. If you use light weights and do rep after rep, your muscle will never have the stress applied to it that it needs to respond too. Lower rep/heavy weight workouts burn more calories during the workout because of greater exertion, and will ensure you will not lose an ounce of precious fat-burning muscle. This will make it possible for adherence to using shorter rest intervals, and keep the heart rate up throughout the workout; hence burning more fat. Therefore, the same exercises can be applied but the weight needs to be adjusted to allow for more sets and reps. In your daily circuit you will do one set on a machine, then move to do a set on another machine, and on like that 'till you complete the circuit, jump on a cardio machine for 10 minutes, and return to your first machine, with no rest in between. The superset is a super-intensity technique for fat loss and muscle building. Not only will you be doing a fat-blasting workout, by switching things around you'll keep your body from acclimating and will experience the advantages of each workout. With these great weight training programs, and a fat-trimming diet, you'll see the results you're looking for! more...



Weight training better than aerobics for belly fat

For those battling belly fat , weight training may be a better option than aerobic exercises like jogging and running, a new study suggests. Men who did 20 minutes of daily weight training had less of an increase in age-related abdominal fat than those who spent an equal amount of time doing aerobic activities, Harvard researchers reported Monday online in the journal Obesity. Men who increased the amount of time spent in weight training by 20 minutes a day had less gain in waistline measurements compared to those who increased moderate to vigorous aerobic exercise by a similar amount, they found. Weight loss expert Kathryn Schmitz says a study she did last year suggests that the results would be similar in women. “We did a two-year intervention study in premenopausal women who did only twice weekly weight training,” says Schmitz, a professor at the Perelman School of Medicine of the University of Pennsylvania. We found that twice weekly weight training substantively prevented increases in belly fat in women who got the intervention versus those who did not.” Weight training gets better results than aerobic activity because you’re building “a bigger engine,” says Ron De Angelo, director of Sports Performance Training at the University of Pittsburgh Medical Center. “With weight training you’re going to gain lean body weight and that is going to make metabolism go up,” De Angelo says. The weight lifting can be done at the gym or in your own home with dumbbells, Mekary says. more...



Workout Plans and Programs – What Are The Best Weight

Anyway, since mentioning all of this in that workout frequency article, one of the NEW most common questions I get is what are the best workout plans and weight training splits to use to fit these recommendations? No, this wouldn’t be the ideal workout plan for anyone, but if you can only manage to workout 2 days per week, a split like this is not only your best option, it’s really your only option. Each muscle group ends up getting hit every 3rd or 4th day, which puts this split within the ideal frequency range. If you can only manage to workout 2 times per week, this is definitely the weight training split for you. Here is maybe the most popular split of them all for this ideal frequency. Each muscle group gets hit twice per week (every 3rd or 4th day), which is right within range of the ideal workout frequency. If that’s the case, this split is absolutely perfect for you. With this version of the split, you end up hitting each muscle group every 4 or 5 days. As you can see, workout plans built around this split have you hitting each muscle group every 5th day, which still fits our ideal frequency range just fine. With this weight training split, the days keep rotating and you end up having to work out on different days every week. more...



Twice a day workouts - potential consequences of

Is it just me, or has there suddenly been an increase in the number of people doing twice a day workouts? I’ve  had clients ask me to program twice a day workouts for them. In my opinion, unless you’re a professional athlete (meaning you earn money for your efforts and you have coaches carefully monitoring your program) OR your twice a day workouts are very short in duration (meaning you get up from your desk to do some squats, lunges, pushups and planks a few times a day), ‘2adays’ are more likely to undermine your health and fitness goals than propel you towards them. Improvements in strength and increases in muscle mass require rest (24 to 72 hours between workouts, depending on your goals) Metabolic adaptations to longer, more frequent workouts can lead to fat storage rather than fat burning (the body learns to make fuel last longer to ensure that you don’t run out before your workout is over) Hormonal responses to longer, more frequent workouts can lead to fat storage rather than fat burning (the body perceives exercise as ‘stress’ and increases it’s production of cortisol , a fat storage hormone) Twice a day workouts are not sustainable for most people (setting yourself up for success by creating a workout schedule that you can consistently follow is the best way to achieve your long term health and fitness goals) Have you ever done twice a day workouts? Looking for an inexpensive way to jump-start your journey to fitness and health? more...



5 Reasons Running May not Help You Lose Weight Fast

It's designed for efficiency, meaning if you do the same thing over and over again, the process becomes easier. Not only will they start to feel more effortless (even if you're still sweating and pumping your legs), but your metabolism literally learns and reacts so that fewer calories are burned with the same exercise output. One of the biggest problems with running at a steady, moderate-intensity pace, is that the calories you burn are limited to the time you spend sweating. The calories you burn are not limited to what you do in the gym. That's because the process of sprinting causes similar internal changes to your body as those that occur during weight training. One of the most common weight-loss mistakes is believing that the majority of the calories you burn results from exercise. The number of calories you burn at the gym actually pales in comparison to normal functioning and your daily activities that are not exercise based. Exercise has many health benefits, but the type of exercise you perform in the gym will influence how many calories you burn outside of it. And the more muscle you have on your body (no—not the "bulky" muscle of bodybuilders), the more calories your body burns just functioning. Now that you know muscle is important to your overall weight-loss goals, it only makes sense that you would want to do the type of training that helps this happen in the least amount of time. What's more, even if you increase the intensity and run on an incline, cycling is still better for gaining muscle and burning fat, say researchers from Stephen F. This might sound crazy, but just hang with me: The number on the scale might not be changing because you're running too much. And the demands of that stress impact your hormones, which also control your ability to lose fat. More specifically, the hormone cortisol is released when you exercise. Just as bad, if you're suffering from too much stress—whether it's the result of exercises for too many hours or not recovering with the right nutrition—you can harm your thyroid and lower your metabolic rate, making weight loss more difficult. more...



Work Out Twice a Day to Lose Weight

Work Out Twice a Day to Lose Weight. Exercising twice a day to lose weight may therefore be the answer for the vast majority of individuals. Before you do anything, first find out how many calories you burn in a day  or visit our how many calories to lose weight page to learn how many calories you should burn. Working out twice a day will obviously go somewhat towards the creation of such a calorie deficit, thereby promoting weight loss. When exercising twice a day to get on the “ how to lose weight fast ” path it would be prudent to do one workout in the morning, and the other in the evening. It is essential that the body builds up gradually to exercising twice a day. The exercises undertaken should always differ but the most effective exercises for weight loss are cardio exercises . Consistent weight training will lead to lean muscle mass which will burn more calories throughout the day, hence dramatically enhancing any weight loss campaign over time. Another key factor of exercising twice a day to lose weight is of course convenience. In addition, as the individual is able to train harder during that shorter period of time, the weight loss results should be at an optimum level. more...



10 Diet and Fitness Rumors That Slow

First, let's tackle the myth that a pound of muscle weighs more than a pound of fat. That said, muscle is denser than fat and takes up less room, so two women who weigh the same can look much different if one has a higher ratio of lean muscle mass to fat, says Valentour. Even though you burn calories and fat when you exercise, it's often not as much as you think—or what the readout on the treadmill tells you. Biologically, men are built with more lean muscle mass (the compact, tight muscles that keep metabolism humming) than women are—meaning his metabolism is working at a 5 to 10% higher rate (even if he's the same height and weight as you) when you're lying on the couch together. Just the act of chewing fruits, vegetables, whole grains, and lean cuts of meat can increase your calorie burn by up to 30%! The fiber and protein in such foods take so much effort to digest that your body doesn't absorb some of their calories. The Active Calorie Diet is a smart new plan from Prevention magazine that takes advantage of all the new knowledge about calories. A report published in the British Journal of Nutrition found that a MUFA-rich diet helped people lose small amounts of weight and body fat without changing their calorie intakes. Many people eat at night out of boredom or other emotions instead of hunger, and they wind up consuming more calories than they need for the day—calories that are then stored as fat. Also, people who eat at night may wake up without an appetite and skip breakfast, the meal that helps control calorie intake throughout the day. And if you sip water instead of sugary drinks, the calories you've saved will help shed pounds. What you're trying to do when you eat diet foods and drink diet soda is to cheat your body, says Ashley Koff, RD, resident dietitian on the new Lifetime show Love Handles: Couples in Crisis. And you might be getting weight loss results but no health benefits." She says many people eventually get frustrated that they became dependent on these products. More from Prevention:  14 Diet Foods That Make You Fat. Out-of-whack hormones and a slowing metabolism are a couple of the weight gain culprits. more...



Why Cardio Is not Your Answer to Weight Loss

“I’ve done it before!” The first time you wanted to lose weight, all you did is start adding some cardio in, and you lost weight. If your weight loss plan was a success, you should be able to maintain the changes you made and keep the weight off. Is steady state cardio exercise good for your heart and other organs? And the methods of exercise I’m going to teach you about are going to do both! Proper nutrition is more important than exercise for weight loss, but strength training and interval training will help get more weight off and keep it off! In a 12 month study, subjects did aerobic exercise for 60 minutes a day, 6 days a week, and only lost an average of 3.5 pounds for the whole year! Exercise Effect on Weight and Body Fat in Men and Women. The interval training group lost 5.5 pounds of body fat and increased lean mass. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. This strength training group lost significantly more fat and maintained more muscle than the aerobic training group. The higher intensity will keep your body burning more calories and fat after your workout. IF you have time in your week after you've taken care of your higher priority exercise, by all means do some more, and enjoy it. more...



Why High - Intensity Interval Training Is Best For Weight Loss

The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath). Basically…how do you get the most out of individual HIIT workouts and out of your regimen as a whole? Show that you need to reach between 80 and 100% of your VO 2max during your high-intensity intervals to reap the majority of HIIT’s benefits.  have also shown that the longer your cardio sessions are, the more they impair strength and muscle growth. The duration and intensity of the high-intensity intervals. Shows that the type of cardio you do has a significant effect on your ability to gain strength and size through weightlifting. The more you do HIIT workouts, the more your Tmax is going to increase. As you continue, you get an idea of your Tmax and work your high-intensity intervals up to the 50 to 60% range, which comes out to about 60 seconds. In time, you feel you can push harder and maintain the 60-second high-intensity intervals but start reducing your rest times, starting with 90 seconds (1:1.5 ratio). The total amount of HIIT you should do per week depends on your immediate goals and what other types of exercise you’re doing. For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your HIIT and fat loss efforts in general. So much so that I think the biggest benefits of fasted training are that it lets you use yohimbine and it makes the other supplements discussed in this article more effective. more...



Is Walking Once or Twice a Day Good for Fat Loss

You are at: Home » Exercise »Is Walking Once or Twice a Day Good for Fat Loss? Is Walking Once or Twice a Day Good for Fat Loss? My question is if I went for a 30 minute walk once a day, would it have the same impact on the amount of calories I would burn throughout the day. The one thing you need to factor in is when you are performing this cardio exercise which is extremely important for burning the most amount of body fat. The one thing you might consider doing is walking for a full 30 minutes in the morning before breakfast on an empty stomach. If you eat first, your body will spend the entire time burning up the carbs you just ate before finally tapping into your fat stores for energy. Walking does not put a lot of stress on the joints and hence it is great for all people. If your objective is to lose weight and burn overall body fat, it would be better to walk for 30-60 minutes at least 5 days a week. When you walk for 30-60 minutes at a stretch, your heart rate goes up and your metabolism begins to rise. If your heart rate does not go up, you are losing many of the benefits of cardio exercise. You should walk as fast as you can for several minutes and then slow down your pace for a few minutes. more...



How much cardio to lose weight fast? - Calorie Secrets

As there are so many variable s involved in both weight loss and so many types of cardiovascular exercise, there is not one method that will help everybody lose weight the fastest. However, the impact that exercise has on the rate at which you lose weight will depend on a variety of factors. If you want to lose weight or increase the rate of weight loss, a good place to start is by increasing the calories burnt during exercise. To change your weight, you need to make changes in your lifestyle, and a new exercise routine is one of the best ways to kick start your weight loss plan. Be aware though that resistance training is likely to increase muscle mass, so even if you don’t see weight loss results on the scales, you are still toning your body and reducing body fat . It is also important to remember that the best type of cardio is one you are going to do, i.e. Overtraining is not a good way to enhance your weight loss, not only do you increase your risk of injury, you are more likely to compensate for the calories burnt by overeating afterwards. Are you following a diet suitable for weight loss? Exercise alone, despite how well thought out your plan is, is not enough to lose weight if you do not follow a healthy diet . You can sweat it out at the gym for an hour, but if you come home and reward yourself with a bar of chocolate, you are not going to lose weight. Whilst this may not seem like much, and you may be in a hurry to lose weight faster, remember that you didn’t gain your excess weight overnight. more...



The Truth About Weight Training vs. Cardio

Simple: Cardio is not the fastest way to lose weight, and it's certainly not the only way. There is a solution, though, which will allow you to spend less time in the gym and see even better results. Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. Strength training, however, builds muscle, and more muscle helps you burn more calories - even when you're doing nothing but sitting on the couch. The more muscle you have, the more fuel you are constantly burning. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally. It takes a lot of work both in and out of the gym to get big or bulky. "So if you feel that you are too bulky, then it is important to fine-tune your diet to lose the excess fat - not give up weight training." So even if you're working out just as hard as a man, lifting the same amount of weight and gorging on calories, you still won't see the same results with regard to muscle building. Instead of big and bulky, they will be the type of long and lean muscles many women desire. Recreational runners can have injuries caused by weakness in the core and hip-stabilizing muscles. If you like more traditional options, a dual-action exercise bike or rower will not only engage a ton of muscles, but take some of the stress off your joints as well. There are many different ways to get into shape, and while running is great, it's just one option you have at your disposal. For those of you who like to run, it is one way to improve your fitness, but definitely not the only way. As with any program, though, you have to put in the work. more...



What Is The Best Fat - Loss Workout

The diet that is used on a fat-loss program is the ultimate determining factor on whether or not you will lose the weight. The EFA's help to give you energy and to keep your metabolism running optimally. The best fat-loss workout is a mix of heavy training and cardio. This would have you training upper body twice the first week and lower body twice the second week, which is a good way to shock your muscles. Note the weight that you used and the number of reps that you got on each and every exercise. It should be done every day of the week, except on days that you train lower body in the gym. It is important to realize that it isn't just the diet or just the cardio that will allow you to burn crazy amounts of fat. The weight lifting, the cardio, and the diet all combine to make your body burn fat for fuel instead of muscle. Your caloric deficit is one of the main determinants of how much fat you lose. The knowledge is all here for you - how you use it is up to you - now go melt that fat! However if you are new to the world of fat-loss. A Cardio Routine To Help You On The Way. You will in turn get fitter and burn more fat in the same amount of time due to working harder! more...



Will Weight Training Twice a Day Make You Stronger

To increase strength and build muscle, most people will visit the gym three or four days per week, training once each day, and many don't even consider the concept of twice-per-day training. While twice-a-day training can make you feel more lethargic, impact your recovery between sessions and make you weaker if done incorrectly, it can lead to new strength and muscle gains if done properly and has certain benefits over training just once per day. His athletes would train two, three or even four times per day, often doing the same exercises in each session, but the focus of the workouts was always performing quality reps, and rarely failing lifts. If you train once per day for an hour, by the time you're 40 minutes into your session, you can often feel tired, run down and eager to leave the gym. According to strength coach Christian Thibaudeau, training twice per day allows you to perform shorter workouts, which means you suffer less fatigue in each session, don't get bored and perform at a higher level in each workout, which leads to better muscular and neurological adaptations. more...



Cardio twice a day? - Calorie Count

I've hit the last ten pounds to lose and and just like magic- my weight loss has stopped. I read online that one of the things people do to lose that last ten is to do cardio twice a day. Nah, to lose those last ten pounds, you do the same thing you did to lose the first ones - have a small calorie deficit that is sustainable with your existing fat mass, lift heavy weights to ensure that you're losing fat instead of muscle, and do cardio for the health benefits. Cardio only helps a litte to the extent that it makes it easier to have that calorie deficit, but it does not change the quality of your results unlike strength training, which leads to dramatically improved fat loss results. If you like the tredmil stay with that. Although cardio does not directly burn fat, it does so by increasing your metabolic rate and puts you in a calorie deficit  by burning a couple hundred calories extra per day. Stick with it, Go back to counting your calories like you said and incoperate the weights like you have been doing. Perhaps stop heavy exercising for a month as well as eating the foods that you have denied yourself to lose weight  twice week. Our bodies can sense that it is "punishing" itself and goes on the defense by refusing to lose more weight. After a month or so of vacation, you can go back to your regimen for 45 days and giving yourself a, R&R for the next 15 days. more...



Two - A - Day Training - Men's Fitness

Double your workouts for twice the muscle gains in just four weeks. Go To The Workouts! But the truth is that for a very short period of time, you can actually double your training time and make amazing progress. Take in one gram of protein per pound of body weight each day (because this is a two-a-day and you're training more, the one-gram recommendation is OK), and two to three grams of carbs per pound. If you can, take a nap some time between the workouts and force yourself to get eight to nine hours of sleep a night. Most important—since your body needs the time to recover—don't follow this program for more than four weeks. Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets. The neck exercises and cardio in the workouts are optional. The Workouts. more...



Circuit Training : Build Muscle and Burn Fat At The Same

I’ll be doing a combination of the three (Strength Training, Olympic Lifting, and Circuits) each week to kick my ass. I’m trying to lose weight, and build some lean muscle at the same time. I’m going to email you about your diet, and we can see what we can do. You might already have the muscles you’re looking for, they’re just buried under a little bit of fat. I won’t do the same muscle group daily, as you suggested to let my muscles have time to regrow. Thank you for taking the time out to read this and respond, i really appreciate it. If you have heard of the term. I would love to start trying Circuit Training such as this to help me lower my body fat percentage and maybe gain some muscle. Should I incorporate any cardio during the week along with circuits; for example doing circuits on Monday, Wednesday, and Friday, and Cardio on Tuesday and Thursday? I am doing the above twice a week at a heavy-ish weight for me and takes 20 mins to do the above then a 2-3minute rest and do the same again so in total i spend 40 mins on weights. This is doen twice a week and 1 days cardio. If you really read the link you were talking about and what was said in this article, you would very much understand that Daniel Craig did “weight training” Monday through Friday, so five days a week, and that includes “circuit training (with weights or just body weight, thus, also considered weight training)” done on Mondays and Fridays, so twice a week. more...



Get Ripped. Get Walking. - T Nation

You feel better after you finish a walk, not worse, and the effects are immediate. True, walking for 10 minutes doesn't burn much fat, but walk briskly at an incline for 4-8 hours a week and you'll burn a significant amount of fat. Truth is, once you complete the walk, you usually feel better and life looks better because of it. And the heavier you are, the harder running is on your body. I agree with this premise and walking is the perfect form of exercise for it. On a treadmill you could still watch that amount of TV and get lean at the same time. If you want to burn fat, the best time to walk is in the morning before breakfast. If you can't complete the week 1 beginner walking program then you have to look in the mirror, declare yourself out of shape, and get your butt in gear! You can compensate for this by walking with a 10-40 pound vest/backpack to increase the difficulty. Intermediate: Would have difficulty walking 4.0 mph at 5% incline for 45 minutes but could complete the beginner workout. more...



Twice - a - Day Training. Sleep - Alex Zinchenko's Rough Strength

I decided to split my workouts and train twice a day. So what if you want to try twice a day training and don’t know how? If you don’t screw up, then you should expect much more gains in strength and muscle in the same period of time comparing to once per day approach. Are you looking for the best pre-workout supplement? Try to sleep at least 8 hours at night, take a nap during the day and, I guess, you’ll find what you’re looking for. Are you looking for the best fat-burner? How about sleeping at least 8 hours at night and taking a nap during the day? Have you tried to sleep at least 8 hours at night and take a nap during the day? Better start sleeping 8 hours at night and taking a nap during the day as soon as possible. Again, you won’t build any substantial strength and muscle if you don’t sleep. Sleep at least 8 hours per night and take a decent nap during the day. Try training twice a day and sleeping a lot. more...



Trainer Q and A : How to Mix Cardio and Strength Building to

The science behind fitness and health can be confusing—and it's certainly ever-changing. Q: How can I get the best mix of cardio and lifting to burn fat? Strength training moves like dead lifts, squats, pullups, pushups, and lunges should form the basis of your workout. If you hit the gym three times a week, focus on total-body strength training your first two days and metabolic conditioning (“cardio”) on the third. Redefine Cardio – Make traditional strength training your bread and butter and end with cardio. As opposed to Tabata, which is 20 seconds on and 10 off, the extended rest allows you to push past your anaerobic conditioning point for a more complete recovery , allowing you to go harder for the next set. Bend and Pull – Lower your risk of injury and work the body diagonally by alternating between pulls and pushes. Think of the body in quarters: the upper and lower and the front and back. Work out in non-competing supersets—let the quads rest while working out the back and vice versa— to prevent burnout. You might feel like you can go again in the yellow but waiting for the green allows you produce more power and strength the next time rather than struggling to maintain crappy cardio. more...



Fat Burning Workouts - Best Weight Training Workout For

Fat Burning Workouts – What’s The Best Weight Training Workout For Fat Loss? The Two Purposes Of Weight Training During Fat Loss. Weight Training To Cause Fat Loss Version 1: The Myth. Now with all of that cleared up, it’s time to get to the type of weight training that is actually, you know… You see, while metabolic training can be great for burning fat, it’s not-so-great for maintaining muscle. To make that even clearer, if you’re looking to avoid losing muscle while you lose fat, this type of training isn’t just useful and beneficial. Well, you know the type of weight training that is optimal for building muscle in the first place? This is the type of training that maintains muscle during fat loss. Because maintaining strength is what maintains muscle, and that’s the fundamental purpose of strength training in a deficit. And in that case, assuming your goal is to lose fat without losing muscle, I’d say strength training 100% of the time. The good news is that this is certainly doable and really the ultimate solution for getting the benefits of both forms of weight training (maintaining muscle AND burning fat). And if you care about maintaining muscle as much as I do, you can understand why my preferred method of causing fat loss is through diet alone, with the ideal use of weight training being to build and/or maintain strength and muscle… Use your diet to cause fat loss, and use weight training to maintain (or increase) strength and muscle. But if you do, and you care about maintaining muscle, do so in a way that ensures this type of training doesn’t interfere with the other type of training. more...



Are You Lifting Enough Weight? - Use It or

Are You Lifting Enough Weight? Specifically, are you lifting enough weight? In other words, if you can lift the weights you've chosen (for most exercises) more than 16-20 times, you might not see the kind of fat loss you would if you increased your weight. The goal of weight training , if you didn't know, is to lift as much weight as you possibly can (with good form!) for the number of reps you've chosen. And injury can be a real fear for beginners since injury can occur if you max out before your body is ready for it. When you haven't lifted weights before, you may not know what's too heavy and what's too light. Women hear this: Lifting heavy weights will NOT make you huge-you simply don't have the testosterone levels to build big muscles. Lifting heavy weights WILL help you lose fat. The discomfort level associated with training to fatigue is pretty high.if you haven't lifted weights before, you may not be able to overcome that discomfort enough to lift as heavy as you're capable of. Most of these fears are unfounded, if you take time to ease into a weight training program and work (slowly) towards the muscle fatigue that will make your muscles grow. So, how do you choose your weights? more...




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