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Larep Emploi Fitness Training Posts

Activation Exercise For Stubborn Fat Loss?

workout on exercise bike

If you’re aiming to lose stubborn fat by natural means on any specific body part such as your hips, thighs, legs, arms or belly it may feel as if this fat is impossible to shed. This is because stubborn fat differs from typical fat and it’s much harder to eliminate.

Losing stubborn fat and losing regular fat requires different types of techniques. It’s possible to lose stubborn body fat through diet, exercise, and supplementation.

However this could happen by using a smartly developed plan that deals with the different structure of stubborn fat and exactly how it’s released in the body.

When trying to shed stubborn fat you need to choose your diet and workout plan smartly. This is the main reason why many people fall short at losing stubborn fat. The dieting and exercise approach they believe is best is really wrong. Read this fat loss activation review to find out why exercise is so important.

Dieting by eating less and exercising more may seem like what’s right when trying to lose stubborn fat, but this helps make stubborn fat more stubborn.

Extreme weight loss plans which are created with really hard to follow eating plans and extended hours of exercising is not the best choice for losing stubborn fat.

You risk making it even much harder to get rid of stubborn fat while using the improper type of cardio exercise or an excessive amount of exercising because these would change your cellular switches to fat-trapping mode, locking fat in your stubborn fat deposits.

Extreme dieting can make stubborn fat even more hard to lose caused by insulin and thyroid changes that enhance alpha receptors and reduce beta receptors activity.

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The Circuit With Weights Fat Burning Workout

In order to lose weight, you probably know that you have to eat right and exercise. Not all exercises are created equal, however. If you want to get lean, you’ll want to do the exercises that give you the biggest bang for your buck. Constructing the perfect fat burning workout, and performing it consistently, will help you reach your weight loss goals.

Before beginning this fat burning workout, make sure you are healthy enough for exercise. Always check with your doctor before embarking on any fitness and weight loss program.

Your Fat Burning Workout

The key to burning fat is making sure you maintain high intensity during your workout. One excellent way to do this is to build a circuit training routine. In this kind of exercise program, you combine both cardio exercises and strength training together, with little to no rest in between each set.

Circuit training is a good fat burning technique that helps you in multiple ways. First, you keep your heart rate up, giving your heart a nice workout. Second, you maintain your body’s energy usage in the ‘fat burning zone,’ maximizing the number of fat calories your body burns while you are working out. Finally, you build lean muscle. Muscle burns more calories than fat simply by existing, so as your lean mass increases, your basal metabolic rate will increase, further accelerating your fat loss.

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Workout Instructions

Do the following workout two to three times a week to start. It will be very intense, so you may want to build up a cardio base for a month or two first before beginning this new program. As you get better at the workout, increase the weights you lift, volume of exercises, total time spent in the workout, or the number of times per week.

To build your fat burning routine, pick four compound weight lifting movements. For this example routine, we’ll go with squats, cleans, bench presses, and military presses. You will want to do three sets of each, around 8-10 reps per set. In between each set, do 45-60 seconds of some sort of cardio activity. This can be anything that will keep your heart rate up – jogging, treadmill, exercise bike, jump rope, step ups. Whatever you pick, the exercise should be simple enough and in close proximity to your weight to ensure that you can easily switch when necessary.

Here is an example workout:

1 set squats, 60 seconds cardio
1 set bench press, 60 seconds cardio
1 set cleans, 60 seconds cardio
1 set military press, 60 seconds cardio

Repeat this two more times. Make sure not to rest between exercises – move smoothly from one task to the next without stopping. At the end of the workout, you’ll be exhausted, but you’ll have burned a ton of fat!

A Few Further Tips

You can modify the above fat burning workout according to your fitness level, goals, and abilities. In addition, here are a few more tips to keep in mind when doing this program to make sure that you are getting the most out of your workout:

  • Change up your routine every four weeks or so. Your body thrives on adapting to change, so make sure not to do the same routine over and over. Change the exercises, volume, weights, sets, reps, cardio activity – anything that will stress the body in new ways.
  • Be consistent. If you miss a day here and there, don’t get discouraged and give up. Just get back to your workout routine.
  • Support your efforts with sufficient nutrition, water, and rest.

Don’t push yourself so hard that you get injured. You know your limits. At the same time, make sure to push yourself. You need to find the line between pushing too hard and not pushing hard enough.

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8 Ab Exercises To Build Up Six Pack Abs

Do you really want to build up and strengthen your abs? Try this super abs workout that comes with 8 ab exercises. Note: not everyone like doing crunches and some fitness experts believe there are more effective and easier ways to exercise to build up your six pack. If you want to learn about other exercise innovative methods for training the abs check out this 0-6 Pack Abs Review on the website Cargills.co.nz.

Instructions For the Workout

Start out doing three sets of 20 repetitions for one or two of these exercises during your abs workout. Then as your abdomen gets stronger add a few more exercises to your routine. Also, try to rotate a few different exercises in each week for variation.

Remember that these exercises alone will not help you develop a flat tummy or six pack abs. You will also need to do regular cardio exercises and eat a fat burning diet.

Here are the ab exercises that you can use to build up your six pack if you don’t mind doing crunches and sit ups.

1. Crunches

Lie on your back on the floor or a mat with your knees bent and your feet flat on the floor. Curl your torso up toward your knees, lifting your shoulders a few inches off the floor. Now, contract your abdominal muscles and hold for one second. Return to the starting position and repeat.

2. Twisting Crunches

These are performed just like crunches except as you raise your shoulders, rotate your torso toward one side. Then rotate back down to the starting position. Do half of the set twisting toward your left, then half twisting toward your right.

3. Compound (Cross-body) Crunches

Lie on your back on a mat, put your hand behind your head, bend your knees and have your feet flat on the mat. Now curl your body forward and contract your abdominal muscles. Bring your right elbow and left knee together. Return to the starting position and repeat the exercise, this time bringing your left elbow and right knee together. Continue to alternate throughout the exercise.

4. Cable Crunch

Kneel on a mat under high pulley on a weight machine. Using an underhand grip, grasp the pulley attachment and pull it down even with your face. Use your abs muscles to pull the weight down, and bring your elbows down to your lower legs. Hold for a second, then return back to the starting position, using your abs to control your movement the whole time.

5. Roman Chair Sit Ups

Hook your legs under the padded bar. Start in upright position, and then slowly lower your upper body down to a horizontal position. Bring your body back to the starting position. If you don’t have the roman chair apparatus, you can use a standard weight bench and a weighted barbell on the floor to hook your feet under.

6. Hanging Leg Raises

With your hands widely placed on pull up bar, slowly lift up your legs and bring your knees to your chest. Lower and repeat.

7. Exercise Ball Crunch

Sit on the ball and roll forward a bit until the ball is under your lower back. Cross your arms. Begin by contracting your abs, bringing your upper body up to about a 45 degree angle. Then slowly lower back down. Use your abs to control your movement and go slow to keep the ball from moving.

8. Bicycle Crunch

Lie flat on your back on the floor or a mat with your hands behind your head. Bend your knees with your feet off the floor. Slowly start pedaling your feet, and as each knee moves toward your head, bring your opposite elbow up to meet it.

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3 Basic Calisthenics Exercise Variations For Beginners & Intermediates

calisthenics variations

Here are some variations of basic calisthenics exercises that’s suitable persons at the beginner and intermediate levels.

Calisthenics are partly useful because of their versatility. With exercises that use equipment other than your muscles and body – everything from weightlifting to elliptical machines to cable machines – there are fairly narrow limits in place regarding what you can and cannot do with them. However, with calisthenics, it is much easier to vary your workout.

Calisthenics can be used for a light, refreshing warm-up routine to get your blood flowing in the morning, or for a serious, body-building workout that leaves you drenched in sweat, tingling with the biochemicals of effort, and practically feeling your sinews enlarging as you catch your breath afterwards – or anything in between.

They can be used for compound exercises in a calisthenics training program that work nearly every muscle in the body simultaneously, or for highly targeted isolation exercises to develop a specific muscle or muscle group. It is this flexibility, combined with their affordability and the fact that you can do them anywhere you can find some clear floor space (and perhaps a chin-up bar), that makes calisthenics such a useful way of working out.

You can amp up the effect of ordinary, basic calisthenics exercises with a few simple tricks and modifications. Even if you are not yet ready for a burpee with a chin-up raise at the end or the famous “human flag”, these exercises can carry you a bit beyond the level that sit ups, jumping jacks, and ordinary squats provide.

Some calisthenics exercise variations for greater effort

Here is a handful of calisthenics exercises that can be used to increase your workout intensity once the basics have become less challenging than you would like. As always, be careful when using these exercises, since there is a chance of injury if you are incautious or “overdo” your first attempt to add a new exercise to your regimen.

1. Hopping squats

The simple exercise known as the squat can be made a bit more challenging by adding a hop to it at the lowest point, when you have squatted as far as you are able to go. Making the hop in place is the most obvious method, but hopping up onto a low, level, sturdy object such as a wide step can increase the effort considerably. Note that hopping up a staircase is not recommended because it is all too easy to lose your footing and tumble down backwards. If you hop up onto something, it should only have one level above the ground.

2. Split squats

Instead of starting with your feet side by side, advance one foot somewhat, and place the other on a sturdy, stable object around a foot high and slightly behind you. Carry out your squat like this – the effort will be much greater, and you will need to pay careful attention to your balance. Keeping yourself from falling over will extend effort to a much greater range of muscles, extending the compound effect of the exercise further into the back and torso.

3. Knee raises

If you are looking for a real challenge, then the knee raise may be suitable for your regimen. These exercises require a fair amount of fitness to be carried out successfully, and you will likely not be able to do many repetitions initially. You will either need a sturdy couch with a space of a couple of inches under it or a friend to help with this exercise.

Lie down face-down on the floor, and either slip your feet under the edge of a heavy couch (heavy enough not to lift when levered by your body weight) or have a friend kneel on the floor behind you and hold your ankles. Fold your hands behind your head.

Without using your arms, pull your body upright so that you are kneeling on the floor. The only part of your body that should bend are the knees – keep the rest as straight as possible. This will use the muscles in your legs, buttocks, and lower back to contract and pull you upright. Lower yourself again and repeat, if you are able to!

If you are interested in using calisthenics as part of your fitness training program, I recommend looking at Bar Brothers The System. It is 12 week calisthenics program that contains over 100 videos. It also comes with motivational materials and a community of like-minded people that support each other.

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SpecForce Alpha Review

special force alpha system

Discover key information about the SpecForce Alpha program in this review post. Is this program by Todd Lamb the right fitness program for you to get in shape? Read to learn more.

What Is SpecForce Alpha?

This fitness program was created by SWAT Team leader and tactical fitness consultant Todd Lamb for men who want to build a ripped, muscular physique. SpecForce Alpha utilizes diet and exercise strategies used by special operators to help men optimize fat loss and build lean muscle for an Alpha Male physique. The program comes with step-by-step nutrition and workout plans, exercise demo videos and exclusive tips designed to help men get the type of body shape that other men admire, and women are naturally attracted to.

The program is based on the best of Todd Lamb’s knowledge from his numerous years of experience working as a real-life operator. He developed this blueprint from the same secrets the men in special forces use to easily keep their bodies in Alpha Shape year-round. He promises that the program would give you the same fitness results like the elite operators of the world’s special forces units without the punishing special forces lifestyle.

Is SpecForce Alpha Worth It?

The time when men were kept away from the latest fashion trends, may now be a thing of the past. All but more men are very conscious of their looks, and this is also true when it comes to their fitness goals. If you are like most men who want a physique that naturally attracts women and demands respect from other men, then SpecForce Alpha is a good choice.

The program utilizes the right methods and strategies to add lean muscle in the right way on your body that would look attractive. Not puffy and bulky. This kind of program structure is designed to help you get the right aesthetic body shape that you want. If you leave the look of your body up to chance by using the basic muscle building approach, you may not get the right look that you want. On top of that, SpecForce Alpha is a very popular product in the digital marketplace with a good amount of positive customer reviews.

The Program Structure

The program is structured with a specially designed nutrition and workout plan that allows you to take control of building a lean muscular physique. The methods used in the program forces your body to torch off embarrassing fat, and develop the exact masculine muscle-shape that silently signals to everyone around you that you are the dominant male.

The program uses the two different muscle growths (sarcoplasmic hypertrophy and myofibrillar hypertrophy) in a strategic way to get the desired muscle building results that reduce outcomes you do want such as soft, bloated muscle. It includes the stealth Target Focused Muscle™ technique that forces ripped muscle growth quickly, using your own bodyweight.

You’ll see exactly what and when to eat, based on your personal Marcronutrient Profile, to keep your testosterone levels optimal. And the precise set and rep scheme to dramatically increase your natural Growth Hormone production that quickly accelerates fat loss. Plus a lot information to getting a defined physique that creates the Alpha Shape Effect using these stealth SpecForce Alpha methods.

Pros

  • Uses advance workout techniques to promote aesthetic muscle growth.
  • The program can be used by both beginners and more advanced lifters.
  • Digital product: You will get instant access after you order and nothing to ship and wait for.
  • A 60-day Money-Back Guarantee covers you if you decide during that period that the Program is not working for you.

Cons

  • If all you’re looking for is another generic muscle building plan to gain big muscle quick then this program is not it. This program focuses on aesthetic muscle building and avoids conventional bodybuilding methods that can lead to quick but puffy, unimpressive muscle growth.
  • Prepare to do some tough workouts to get the desired fat loss and muscle building results.

The Review Bottom Line

Do you want the specific power-physique that naturally attracts women and demands respect from other men? Then SpecForce Alpha is a good program for you. The SpecForce Alpha system is designed with all the right methods and strategies that facilitate developing the kind of muscular, rock-hard and lean physique most men desire. It’s the same blueprint used by the select group of men who easily keep their bodies in Alpha Shape year-round. Todd Lamb took the same system used by the secretive special forces community, and now makes it available for allowing regular guys like you and me to have the elite performance and alpha physique of a real life special operator.

References

http://www.military.com/military-fitness/general-fitness/whats-the-difference-between-tactical-fitness-and-regular-fitn
https://en.wikipedia.org/wiki/Muscle_hypertrophy

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The Metabolic Component For Simultaneous Fat Loss & Muscle Building

fat vs muscledIf you are trying to get in shape through fat loss and muscle building, then you already know metabolism is a key component comes into the picture. However, how do you achieve simultaneous fat loss and muscle building with your metabolism? We know that these are 2 conflicting tasks in terms of the metabolic and caloric requirement. The founder of the Metabolic Effect health and fitness company, Dr, Jade Teta reveals that there is an important metabolic coumpound called IL-15 that is the key to building muscle and burning fat at the same time.

He said, bodybuilders are the main group of people who know how to harness the power of IL-15. Despite the difficulty of losing fat and building muscle simultaneously, you can achieve this goal by following the same principles used by bodybuilders.

The Difference Between Muscle & Fat

Muscle mass and fat are two different things in a number of ways. However, one of the most important difference between fat and muscle you want to keep in mind is their relationship to calories.

Muscle is an active tissue that burns calories all day long, around the clock, and the more you have, the more you burn. Consider muscle to be like a car engine running in neutral. The harder you push the car, the faster you push the car, the more calories you burn.

Fat on the othe hand, is just a storage of excess energy. It serves very little value to the body, aside from insulation and basic health which you need only a minimum amount for. Basically, the sole goal of body fat in life is to sit around your waist like a spare tire with the hopes that one day you’ll step it up and burn it off.

Harnessing IL-15 For Simultaneous Fat Loss and Muscle Building

The multitasking molecule called il-15 also nicknamed the arnold molecule is a powerful molecule for both burning fat and building muscle, and it is only stimulated through certain activity. When a muscle cells is exposed to cardiovascular and aerobic type of exercises likr running il-15 is not released.

Only when this muscle is exposed to weight training and specific type of intense weight training will Il-15 be released from the the muscle. And when it is released from the muscle it does two things at the same time, it burns fat and it builds muscle. In other words it creates the holy grail of body change – a lean fit tone physique by burning fat and building muscle. This is what Jade Teta’s metabolic prime is designed to help people achieve. It harnesses the power of IL-15 to help persona achieve simultaneous fat loss and muscle building.

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Interval Training – Great Solution To Lose Body Fat

machine cardio

You cannot go wrong when you include interval training workouts as part of your fat burning regime. This workout method is the best for effectively burning body fat off your body, yet it doesn’t require any fancy equipment and expensive commercial gyms to perform.

If you don’t have a gym membership or time for the gym, you can do your workouts to burn fat in the comfort of your own home if you are using interval training workouts. Interval training also works well with resistance training to burn fat, but all you really need is your body weight to get a good fat burning workout in combination with interval training.

Interval Training Can Work With Any Other Fat Burning Workout Exercises

Interval training workouts can be done using a variety of exercises to burn fat. It doesn’t matter what fat burning activity you like to do. Whether it’s walking, running, biking, swimming or rowing they can be combined with interval training for a great fat loss workout plan.

It doesn’t really matter what exercises you like to do to burn fat or keep your body in shape. The most important thing is that you include interval training in your workout plan, which is simply a little workout method where you exercise hard for a short time and then you exercise at an easy pace for a minute or two. You have to keep repeating this about 5-6 times and then do a cool-down.

It’s not complicated at all, but you can burn fat and lose weight fast with this simple fat burning workout method once you do it well.

Your Cardio Workout Plan Needs Intensity To Get You Lean

If you really want to lose fat you have to throw some intensity into your cardio workouts. Interval training workout is the best way to do that. You will experience difficulties getting in shape if you your entire workout session is based on walking on a treadmill.

Low intensity cardio works well for extremely overweight and obese people who need to get to an average body fat level. However, once you reach an average body fat level, you will meet a sticking point. Therefore, in order to continue to burn off body fat effectively and get really lean is to put challenge on your body by
including more intense cardio workout.

So make sure that you are not wasting time at the gym, by including interval training in your fat burning workout sessions.

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