Tag Archive | Training

Destroy Calories With EPOC Training

The afterburn or EPOC (Excess Post-Exercise Oxygen Consumption) is basically a measure of the oxygen you consume after a workout to return your body to its resting state. 
This breaks down to about 1 liter of oxygen consumed being equivalent to 5 calories burned; more oxygen consumed after a workout the more calories burned after a workout. 
Some research has even indicated that this calorie burn can last up to 38 hours after your workout! We all want some of that! To achieve this we have to implement 3 key variables:
1. Maintain a high intensity throughout the workout 
2. Exercise for at least 30 minutes 
3. Resistance train
Maintain a High Intensity Throughout the Workout 
This seems natural that the most important aspect of achieving a high magnitude EPOC is working out at a high to very high intensity. 
In one experiment in which participants worked out at either 85% or 45% of their 8 rep max, found the higher intensity cohort had a significantly higher EPOC after their workout was over. There are numerous studies that indicate the same thing; higher intensity workout leads to a higher EPOC.
Exercise for At Least 30 Minutes 
Secondly, to achieve a high magnitude EPOC you need to workout at least 30 minutes. The longer you workout the larger your afterburn will be. 
This can put us in a predicament because we don’t have endless time to exercise; we need to find a happy medium that allows us to achieve an afterburn in a timely manner.
This can be done in about 30 minutes. While the EPOC effect was higher for the longer exercise duration in a study by Quinn and associates (1994), those that performed the exercise for 20 and 40 minutes still achieved calorie burn after their workout was over! 
In fact, although the participants only exercised 1/3 the time (20 minutes) they still achieved over half of the EPOC effect (57%) compared to the longer exercise cohort (60 minutes).
Resistance Train 
Finally, when it comes to the best type of exercise to achieve the greatest afterburn, research indicates that resistance training is ideal. 
Not only does resistance training increase your EPOC more than any other training method, circuits are the best. 
Circuits have you resting less than 30 seconds between sets. This doesn’t give your body enough time to return to rest and you stay ramped up the entire time causing your EPOC to be larger after the workout is over!
Implement 
To perform EPOC training in a timely manner, I recommend resistance training by super setting your exercises (less than 30 seconds rest between sets) for at least 30 minutes. 
This should keep your workout at a very high intensity and you will be blasting through calories 38 hours after your workout is over! Feel the burn, feel the afterburn!
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Destroy Calories With EPOC Training

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Very Easy Ab Workouts

Here are some very easy ab workouts that you can do to get that stomach you always wanted. All you need is around twenty minutes of time for around three days and a little bit of dedication.
1. Twists: This one is incredibly simple, all you have to do is stand up straight with your back to a surface such as a table. 
Hold a weighted object like a textbook and twist to your left to pick up the book. When you grab it with both hands, with your hips facing forward, twist to your right and set the book down on the surface. 
Pick it back up and then twist to the left with the weighted object. Repeat each way twisting from the spine, so you workout your obliques, around twenty reps on each side.
2. Reverse Sit-up: Start this workout by sitting on the ground with your knees bent and pointing upward. With your arms crossed in front of your chest, slowly roll yourself down, keeping your core tight, until you are lying down. 
Then bring yourself back up to the starting position without using your hands. Do 15 reps of this and then do 3-5 sets.
3. Butterfly Crunch: Also if you want to strengthen your stomach, a butterfly crunch is the way to go. While you are lying on the ground, bring your arms behind your head and cross them. 
Bring the bottom of both of your feet together so they are touching. Lift your torso up as if you were doing a crunch all the while contracting your core muscles and then slowly lift yourself down. Do this anywhere from twenty to fifty times.
4. Side Sit-up: Finally another great and easy workout is the side sit-up. Lie down on the ground as if you were in a sit-up position and then let your knees fall over toward the left side with your chest still facing upwards. 
With your hands resting behind your head, lift your shoulders up as high as you can without lifting your knees. Do around 20 reps with your knees to the left and then flip them over and do 20 with your knees on the right. Do 3 sets on each side and you should be good to go!
Especially if you are a beginner to working out, these easy exercises should help you work up a sweat, keep a positive attitude and good luck!
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Very Easy Ab Workouts

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3 Dangers of Cardio (Number 1 Research Study)

There are 3 big reasons to consider a balanced way of training, then just doing cardio that I’ll share with you today, including a strong case study:
#1) Many top trainers in Men’s Health, like Alwyn & Rachel Cosgrove, Martin Rooney, and even Dr. Kenneth Cooper have said, you do not need to do long, slow cardio for hours each week to lose belly fat.
Cardio is not the only way to achieve fat loss to help you get the body of your dreams, there has to be a balance of:
1) Strength Training
2) Endurance Training
4) Flexibility Training
5) Core Training
To be the best you can, for you to hit on all cylinders and reap the rewards a great training program can potentially give you!
Here are some other facts about cardio that you may not have know about.
#2) Cardio causes muscle loss (“Cardio Catabolism’)
When you do cardio, your muscles are broken down (catabolized) to release amino acids for energy. Amino acids are the building blocks of muscle.
Cardio can be like playing “Jenga” with your muscles, robbing your muscles of the building blocks, potentially giving you a soft, looking body.
Training with weights or free weights builds red blood cell count which strengthens bone and muscle tissue allowing you fight off major diseases, and tightens your body.
#3) Excessive cardio can be unhealthy.
According to a study of 10.9 million marathon runners, the average marathon runner that died of a heart attack during a race was a 39 year old male.
(Reference: Hart, L. Marathon-related cardiac arrest. Clin J Sport Med. 2013 Sep;23(5):409-10.)
Hard to believe,but true. So lets stick to what will give you the best lifestyle in order to live a healthier and longer life.
A workout like this one will focus on reducing fat:
1) Double Kettle Bell Front Squat – 10 reps 
2) Kettle Bell Swing – 20 reps 
3) Kettle Bell throw ups – 10 reps 
4) Ab Bicycle with a plank for 1 minute – 10 reps each side
10 rounds. 25 minutes.
Workout programs similar to this are great for burning off Belly Fat. And they may be a little bit longer – and tougher – than a normal workout, but they are better than doing slow cardio for fat loss as you hit many different muscles. 
This has worked well forFat Loss to get the best results in order to change and sculpt your physique.
To Your success
Specializing in Personal Training & Sculpting for Women 40+
Personal Training & Group Training – Weight Loss/Sculpting.
The synergistic results are profound, with much more energy and your skin will be glowing – you will feel 10 years younger!
*It’s all about getting fit and having fun, while energizing yourself! And to get real (and lasting) fat loss and fitness results… as quickly as possible,with 100% certainty!
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3 Dangers of Cardio (Number 1 Research Study)

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Getting Part Of What You Need From Your Muscle Building

Food, Not Supplements: Getting Part of What You Need from Your Diet
As bodybuilders, we all know that one of the most common muscle building supplements is that of protein. Often, these muscle building supplements come in the form of shakes or powder. 
But just how great are muscle building supplements when you are trying to build muscle mass? If you would like to learn more about a few protein rich foods you can start enjoying more often, as opposed to upping the amount of muscle building supplements that you take, read on.
Eggs
Eggs have one of the highest protein contents of any food available anywhere. And, best of all, you can most certainly fix eggs in a wide variety of ways. 
You can drink them raw in the morning, or eat them scrambled. You can boil them, poach them, fry them, bake them, and serve them in nearly any style with the addition of just a few simple sauces or sides. 
Whole eggs have a BV of 100, higher than any other food. Plus, they are awfully affordable.
Other Great Foods
There are other great protein filled foods that you should do your best to eat as often as possible. Although their BV is much lower than whole eggs, they are still great for you. 
These include beans and legumes (which both come in at about 49 BV). Lean meats, like poultry, are another great choice. 
Fish is a great lean protein that also contains a lot of helpful vitamins, minerals, and oils, although you may want to only eat some types of fish only once a week because of mercury content. 
Lastly, milk protein is another option when it comes to keep your diet chockfull of proteins.
The Secret Formula
There is a sort of “secret formula,” that you can follow to be sure you get nearly all your protein from your diet itself. Eat frequently, normally once every three hours. 
Try to get around a total of between.8-1 gram proteins per each pound of your bodyweight. Lastly, be sure to include a good source of protein (like those listed up above) at every meal that you sit down to. 
If possible, try to also include good sources of protein in your snacks between meals, as well. If needed, you can take muscle building supplements, but these are not nearly as good for you as eating protein rich foods.
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Getting Part Of What You Need From Your Muscle Building

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How To Get BIG – Diet and Training

Hello My Friend,
Every week, hundreds if not thousands of weight trainers want to know “the best diet and training for getting big and muscular”
So I want to lay out the foundation here for getting big and muscular.
1. Get serious about your diet and weight training program.
2. Stick with the multi-joint exercises of squats, deadlifts, over-head-presses, bent-over row’s or pull-ups, heavy shrugs, bench presses flat, decline and incline (barbell or dumbbell), and some heavy barbell curls and close grip bench presses.
3. Finish each session with some abdominal and forearm work.
4. Track you training program. Make sure it is progressing. What this means is as you grow bigger and stronger, do more reps or add more weight to the exercise. If you really want to get bigger and stronger muscles you need to grow much stronger than you are now. 
HOW? Well you’ll need to add 100 pounds or more to your deadlift and squats — 75 to 100 pounds to your bench presses — and 40,50,60 pounds to everything else.
5. Use target oriented workouts that are specific to your goal..
6. Always use good form. Yes, there is a proper way to perform cheat curls and such at certain times but never sacrifice good form for weight on the bar.
7. Be realistic in your training progression. Don’t expect to add 100 pounds in a month or two. It may take one or two of years to get there. Give yourself some time to grow bigger and stronger, and don’t try to rush things or fall into the steroid culture.
8. If you want to add muscle mass and strength, train accordingly. High rep endurance workouts will NOT help you add muscle mass.
9. If you are an advanced lifter, proper use of the power rack can be extremely productive.
10. Don’t jump from program to program. Stick to a program for at least 8 to 10 weeks.
So there you go. That’s the very best training guide for gaining a more muscular and stronger body.
So…
You say you want a special diet? You want to know what to eat? How many grams of protein, carbs and fat. How many calories, vitamins & minerals you need!
Well, here you go.
First things first, Train Hard and Heavy — you must force the muscles to grow! Multi-joint exercises will do that for you. So…
Eat plenty of good, healthy, nutritious food. Eat lots of high quality protein foods. Aim for at least one gram of protein per pound of bodyweight. So, if you weigh 140 pounds, eat 140 grams of protein (or more) per day.
Ease into consuming more food. Consume fresh vegetables at least several times a day. Also, have some fresh fruit at least twice a day. 
You should be drinking fresh water, 50 ounces a day as this will help aid indigestion. The harder and heavier you train, the more food you’ll eat. 
Let your appetite be your guide. You will find yourself craving more food as your training advances. Remember this… Just food will NOT add an ounce of muscle to your frame. It will in fact defeat your purpose.
Well that’s the basics. But the basics are what build bigger, stronger, more powerful muscles.
Thanks for reading, Eat and Train To GROW!
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How To Get BIG – Diet and Training

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Lifts That Kill Your Body – Use These Moves Instead!

Bodybuilding has been around a long time, so it makes sense that a few go-to exercises have made their place in the gym. 
But, today, we have the technology and expertise to avoid what actually hurts us and adjust to what works best. Here is a list of the major back and joint killers everyone does, but shouldn’t.
1) LEG EXTENSIONS
The weight is based at your ankles, so the torque applied to your knees is significantly higher than what you’re really lifting and causes undue stress on your joints and tendons.
Instead: Reverse lunges keep the weight placed on your muscles and does not transfer to the joints(this is the problem with machine exercises in general).
2) BACK SQUATS
This is a highly controversial subject, so I’ll refer to a legitimate world-wide accepted pro.
“After a certain point, your lower back doesn’t allow you to transfer force to your bottom half… it’s the weak link, stopping your lower-body muscles from producing maximum work capability.” – Mike Boyle – world renowned strength coach and Men’s Health training advisor.
Instead: Highly recommended in place of back squats is the elevated split-squat. Click the link at the bottom of this article to see what these are.
3) BENCH DIPS
The first of a few exercises that minimize the space in your shoulder joint for movement – this increases the chances something can strain or tear.
Instead: Parallel bar dips keep your range of motion more open so you can feel when your shoulders start to get tight and adjust accordingly.
4) BARBELL DEADLIFTS
This exercise is one that can EASILY wreck your knees and back. The main issue here is the form involved places your center of gravity over your knees – in turn putting the main workload on your knees and lower back. 
If you’re not an experienced lifter and have not been trained, or researched the proper way to do this exercise, do not attempt to do heavy weight. 
Sure, a lot of guys at the gym do it too, but that doesn’t mean they’re doing it right. Chances are they are on track to have lower back and knee issues because of that ‘I’m awesome and I can GRRRt a ton of weight’.
Instead: Using the sumo deadlift will take the majority of the workload off your lower back and help keep your spine more naturally set, helping you lift with better form and save your knees and back.
5) BENT OVER ROWS
You guessed it – another exercise that removes that golden space in your shoulder joints! Not only that, but this exercise puts an enormous amount of weight on your lower back. 
You may have a strong lower back, but standing in an awkward position such as this calls for still puts a ridiculous amount of strain on your spine and hips.
Instead: One-arm dumbbell rows. This will target the upper to mid-back muscles just as well and save your body.
6) OVERHEAD SHOULDER PRESS – HOW TO CORRECT IT!
This is a staple for men’s workouts everywhere, so telling you not to do it is simply not an option. Instead, LMB will tell you how to do it RIGHT.
Typically, men are apt to attempt lifting as much weight as possible on any exercise just to have bragging rights, look more badass to other dudes, or to get bigger faster. 
They all have one thing in common: setup for injury. When lifting heavy weight overhead, keep in mind that your shoulder joints aren’t meant for that motion – especially keeping your elbows out to your sides and using that caveman burst of energy to force out the rep. 
What this does(just as in the bench dips example above) is minimizes the amount of room in your shoulder joint. With a heavy amount of weight, the chances for a shoulder injury skyrocket. 
Would you wrestle an alligator by lunging at its open mouth? The point is, if you want to lift like a badass, do it right.
Links:
Check out more information along with suggested workout supplements at LeanMassBuilding.com. Have a fitness question? Contact Us and we will respond within 24 hours!
Start your new workout today and get the right supplements to help you reach those fitness goals. 
The longer you wait, the harder it will be!
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Lifts That Kill Your Body – Use These Moves Instead!

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Get Freaky Big With These Training Intensity Tips

Partial Reps
Partial reps are a shock method that shocks the muscle even further to complete muscular failure. Partial reps are more effective at the end of the set, when your almost exhausted. 
For example if you where doing straight bar curls and couldn’t do another full rep, you would then lift the weight up as much as possible, continuing to do so until you can not do no more. 
At the end of your set your muscle should be exhausted and burning. Partial reps are a favorite among bodybuilders such as Dorian Yates, Mike Mentzer, Leroy Davis and much more.
Forced Reps
Forced reps are a particular favorite of mine and I believe that these reps are the growth reps. By growth reps I mean that these final reps signal the body for growth and turns on your your bodies growth mechanism. 
Forced reps are basically what they sound like, basically your training partner or spotter would help you squeeze out a couple more reps, while going to complete failure. 
At the end of the set your muscles should be on fire, and once again this is a particular favorite of Dorian Yates, Leroy Davis and Mike Mentzer.
Negative Reps
For those of you that do not know the muscle fiber rips more on the negative movement then the positive movement of the exercise. 
These rips are the ones that count since they will make you grow, since your body will repair these rips, if you recover properly. 
Negative reps are when you lower the weight slowly inch by inch. When doing negatives you should feel a burning sensation in your muscles, this is perfectly normal. 
Negative reps where made famous with HIT or high intensity training, which was made famous by Mike Mentzer and Dorian Yates.
The Body Shock Principle
The body shock principle involves literally shocking the body, catching it by surprise by changing various aspects of your workout. 
This could mean either lifting heavier, lifting for more reps, trying a new training program or changing the time you workout at. 
The shocking principle was made famous by seventies bodybuilders such as Arnold Schwarzenegger, Franco Columbu and Lou Ferrigno.
Forced Negatives
To develop even more training intensity in negative repetitions, have your training partner or spotter press down on the weights as you lower it, forcing you to cope with the greater resistance. 
Once again this was made famous by Mike Mentzer, Leroy Davis and Dorian Yates. Remember this should be done carefully and smoothly, remember safety is first!
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Get Freaky Big With These Training Intensity Tips

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Super Set Exercises to Increase Your Metabolism

Super sets allow you to perform exercises at a high-intensity in a short amount of time. Many personal trainers and bodybuilders claim that this type of training can induce incredible muscle growth. 
Likewise, along with the muscle growth benefits, performing super sets at a high intensity can keep your metabolism ramped up for an extended period of time!
One of the best parts about super sets is that they increase your training efficiency and vastly speed up your workout. As with most exercises that increase your metabolism or calorie burn, it is important to keep your heart rate and your oxygen consumption high during the workout. 
Super set training is done by alternating between two exercises with no rest. It is best to pick two exercises that “hit” or work opposing muscle groups but you can also do super sets that hit the same muscle group or an upper and lower body muscle group. 
A super set regime that works opposing muscle groups can allow you to do keep your heart rate and your oxygen consumption high. T
his is because you can continually move between exercises at a fast pace (don’t injure yourself though), performing the workout without failure. 
Training opposing muscle groups allows you to give one muscle group a rest while performing the alternating exercises. 
When done at a high intensity, this can lead to Excess Post-Exercise Oxygen Consumption (EPOC) or the afterburn effect.
EPOC is the amount of oxygen that you need to make up for the oxygen deficit created while performing your workout. It’s the amount of energy used to return your body to its normal state. 
Returning to the normal state requires a large amount of calories which keeps your metabolism higher post-exercise. 
The best part is that after high-intensity training, your metabolism can stay ramped up for a long time, with research even indicating that it can be significantly higher 38 hours post-workout!
Performing a high-intensity training regime for at least 25 – 30 minutes can increase your EPOC. When it comes to the weight resistance, you should use enough weight that fatigues you while performing the last few repetitions of each set, but don’t use too much weight that can cause injury. 
A study by the American College of Sports Medicine demonstrated that you can significantly increase your EPOC by performing exercises with a weight resistance of 85% of your 8 repetition max. 
This weight resistance will fatigue you but won’t cause failure or inability to perform your repetitions.
If you want your workout to go from normal to high-intensity that increases your strength and the amount of calories burned post exercise (EPOC) try super setting your exercises! 
It will not only make your training regime quicker and more efficient it can help you get in great shape!
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Super Set Exercises to Increase Your Metabolism

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A High Intensity Interval Training (HIIT) Experiment

It was only 30 seconds. I was surprised by how quickly it hit me. I had to put a knee down and catch my breath. Then I realized that I still had 2 more sets to do. This is what a short bout of high intensity exercise can do.
This type of training has been getting a lot of ink lately. Maybe you gave it a try yourself. We are all curious because they promise quick benefits for a short time commitment. Sounds good, doesn’t it?
Those workouts have different names: Tabata, high intensity interval training (HIIT), sprint intervals (SIT), etc. 
They are all variation of very hard, intense, short bouts of activity, from 30 sec to 4 minutes, followed by rest or low level activity. But can this really improve your aerobic fitness?
In the world of exercise physiology, aerobic fitness is one the strongest long term health predictors. 
For your aerobic fitness to be good, a lot of important systems have to be optimal: healthy lungs, proper breathing, a strong heart and muscles that are efficient at using oxygen. 
Good aerobic fitness means that you won’t get tired as quickly. The traditional approach to improving aerobic fitness involves long training sessions. 
This is the kind of workouts that endurance athletes would do. It works, but is it necessary?
It is widely accepted in the scientific circles that high intensity training can improve your cardio fitness as much as longer term training sessions. 
Most studies do 30 seconds of very hard work and take 2-3 min rest. Participants are tested and trained on a treadmill or a bike. But can it work if you have no equipment to work with? So let’s pull this out of the lab and into the real world.
At the clinic, our objective is to find practical tools for our patients. So we did a pilot study to see if we could measure an improvement in aerobic fitness using jump squats as the modality. 
Using jump squats served another very important purpose. They will improve lower body power which is another very important health determinant. So using the jump squats kills 2 birds with one stone.
All participants were tested for peak aerobic capacity using breath by breath gas analysis and for their vertical jump height. We used a SIT protocol which is an all-out effort. 
Our subjects did 15 jump squats as high as they could and took 3 minutes rest and did 3 sets. This protocol was performed twice a week for 8 weeks.
The jumping part, 15 repetitions, takes approximately 30 seconds per sets. So the training sessions were seven and a half minutes and a grand total of 1:30 of work or 3 minutes per week. Can it improve cardio fitness?
It looks like the answer is yes. Keep in mind that our participants were recreationally active individuals. Their fitness ranked above average before the start of the study. 
They still managed to improve their aerobic fitness by an average of 5%. Lower body power was also improved. Not bad for such a short time commitment.
So, can it work the same for you? Maybe. All of our participants knew how to perform a basic squat with proper form. If you skip this step, you will hurt your knees. 
Also, if you are sedentary, your first objective should be to create a habit of exercise using low to moderate intensity activities. Then, you gradually increase the intensity. 
Fitness is not rocket science. Challenge your body a little and it will adapt to make its job easier.
If you decide to give it a go, keep in mind that every single repetition has to be a max effort. You want to get to as many muscle fibers as possible. 
Not everyone is willing to work that hard. It is very uncomfortable. So you have to be physically and mentally ready for the challenge.
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A High Intensity Interval Training (HIIT) Experiment

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Resistance Training Is the Key to Toned Muscles

One of the main goals of every fitness program is to achieve a toned or defined physique. 
Whether you are a beginner or a pro that is probably your main goal! 
Most people try to starve and run themselves to toned. Big mistake! While you do need a proper nutrition regime and some cardio training you must add strength training into the equation. 
To get that toned look you are going to need to do both weight and cardio training!
Getting in shape and improving your physique all starts in the kitchen. In fact, 75% of getting in shape happens in the kitchen with a sustainable nutrition plan. 
This plan needs to include the things you love, needs to be convenient, and needs to satiate your appetite! 
To develop a chiseled look your sustainable diet should include eating so much good quality vegetables, nutrition-dense proteins, and fruits that you won’t be hungry for junk food that is basically empty crappy calories! 
That being said, you can include some of the things you love in your diet (in moderation) if that keeps you from falling off the wagon and binge eating. 
It’s funny to think about it, but eating more can actually help you ramp up your metabolism and help you lose weight. You should be eating more of quality fruits and veggies though; not Doritos and ice cream.
Secondly, you need strength training along with your cardio regime. Why? 
Picture this; even if you lose body fat due to your diet and cardio but there is no muscle mass under your skin because you never strength train, there is going to be nothing there to show muscle definition of. 
You will look “flat” because you are just flesh and bone! Resistance training will allow your muscles to grow, not huge like the Hulk but a healthy, defined look. 
That is why resistance training is needed and can actually improve your body image quicker than cardio.
When it comes to getting toned, sculpted, defined, or whatever else you want to call it begins with your nutrition program! 
Tons of cardio and starving yourself will only lead to a stick figure physique which is not a healthy look. 
When it comes to getting toned, you need to break it down (fat with proper diet and cardiovascular training) while building it up (muscles via strength training) to get an amazing defined look! 
Keep both your diet and fitness plan sustainable and you will get the results you want and deserve!
If you would like more information on living a sustainable lifestyle check out Always Active Athletics
There you’ll find convenient, sustainable exercise and nutrition tips to help you get the results you want and deserve!
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Resistance Training Is the Key to Toned Muscles

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