Lose Weight & Boost Your Resting Metabolism With the Right Type of Exercise

Drastically reducing your calorie intake without exercising is definitely not the way go about getting fitter, firmer, faster. In fact, if lasting weight loss is your ultimate goal dieting without the right type of exercise (more on what that is in just a bit...) could cause you to lose both fat and muscle. This is not good. Low-calorie diets slow down your resting metabolic rate and make weight management significantly more difficult in the long run. Muscle is lean, metabolically expensive tissue you just can't afford to lose. Without adequate muscle mass you will have a very difficult time staying physically fit.

When you lose weight on a low-calorie diet, up to 30% of the weight you lose comes from calorie-burning muscle. In other words, if you "successfully" drop 15 pounds on a reduced calorie diet, as many as 4 1/2 of those pounds come from muscle. The more weight you lose on a low-calorie diet, the more damage you cause to your metabolism. Weight loss without the right type of exercise is a lose-lose scenario.

Your Metabolism, Minus a Few Pounds of Muscle

Here's the deal, if you lose 4 1/2 pounds of muscle as the result of dieting (or the gradual process of aging) you would need to eat about 180 calories less every single day to maintain your weight loss. If you lose 6 1/2 pounds of muscle you'd need to eat approximately 260 calories less every single day to maintain your weight loss. On a low calorie diet your weight loss tends to eventually plateau as your metabolism slows down, while at the same time your sense of food and nutrient deprivation increases. Obviously this is a bad combination.

Boost Your Metabolism While Losing Weight

Most people would agree the best case scenario would be to lose weight (fat) while simultaneously increasing your metabolism so you can eat more-not less. Sounds good to me. A 1999 study in the Journal of the American College of Nutrition proves this best case scenario is actually possible. If you follow a low-calorie diet but simultaneously increase your muscle mass through resistance training exercise, your metabolic rate can actually increase despite weight loss. (1) The only way to increase your metabolism as you lose weight is to build up your muscles through resistance training exercises. Aerobic exercise (such as running, biking, swimming, etc) will not increase your resting metabolic rate. Aerobic exercise is fine to add in addition to resistance exercise...but if you had to choose one over the other (especially if you are following a reduced calorie diet!) then your best bet is to choose resistance training over aerobic training. In other words, hit the weights, not the treadmill.

30-Minute Workout, 3 Times a Week

Here's where the news gets even better. You don't need to spend all day in the gym to get results (in fact, you don't even need a gym-you can get results working out in your own home, which by the way, is where we workout, with just a few sets of dumbbells.) If you've got 30 minutes to spare three times a week then that's all the time it takes to increase your resting metabolic rate. Don't get me wrong, you'll need to work out intensely and you'll need to really push yourself, but a short 30-minute circuit training workout can absolutely be effective.

Lift Weights

Your goal with resistance training is to build muscle and build strength. A variety of exercises exist to "tone" your muscles (such as yoga, pilates, etc) -and once you lose weight you can certainly add more variety to your workouts with a variety of different types of exercise-but the most effective way to build muscle and build strength (and increase your metabolism) is to lift weights. You want to choose a weight light enough to lift eight times during the given exercise but heavy enough that you can't lift it more than twelve to fifteen times. This will take a little bit of experimentation on your part to determine the right amount of weight to lift, but it's not rocket science. If you've never lifted weights before you should seriously consider hiring a personal trainer to help you with your form (in order to avoid injury it's essential you not compromise your form in order to lift heavier weights).

Basic Metabolism-Boosting Circuit Training Workout Routine

If you perform the following 30-minute circuit training workout 3 days a week on non-consecutive days (such as Mon, Wed, Saturday) you will increase your resting metabolic rate-assuming you lift heavy enough weights. By increasing your resting metabolism you'll have a much easier time staying physically fit. There's a few pointers you'll want to keep in mind to maximize your results. First of all, don't rest between sets. Move quickly from one exercise to the other. By doing this you'll also increase your heart rate and get some cardio benefit-plus you'll get the workout done faster. You'll also want to pull in (or "suck in") your abdominal muscles when doing every exercises. This will not only help your form but it will simultaneously strengthen and tone your core muscles. Be sure to lift the weights slowly. A good rule of thumb when lifting weights is to count to 4 (count in your head "one...two...three...four") on the way up when you are lifting the weight and count to 4 on the way down when you are lowering the weight. Absolutely do not use momentum and don't "swing" the weights. Think quality over quantity; it's better to lift a lighter weight with perfect form than it is to lift a heavy weight with bad form. If you don't know what the below exercises are or you do not know how to properly execute them then print this workout and take it to any good gym in the country and a certified personal trainer can show you how to do the exercises with good form. A good personal trainer can also modify the exercises if you have injuries.

Note: I give the amount of weight my husband and I use for each exercise as a reference but you will need to adjust the weight depending on your personal strength and fitness level. Women who have never strength trained will need to use substantially less weight. Start with 5 pounds for most exercises. Men should start with about 8 pounds.

3 minute light warm up (light jog or brisk walk, jumping rope, elliptical trainer, walking up and down stairs, stationary bike, rebounding on a mini trampoline, etc)

Squats: Ivy uses 15 pounds & Andy uses 25 pounds/ 12- 15 reps

Pushups: Do as many as you can with proper form. Rest for 30 seconds. Repeat

Walking Lunges: 40 reps

Shoulder Press: Ivy uses 15 pounds & Andy uses 25 pounds/ 10 reps

Squat Jumps: 10 reps. Rest for 30 seconds. Repeat

Single Arm Bent-Over Rows: Ivy uses 15 pounds & Andy uses 25 pounds/ 15 reps on LEFT arm then 15 reps on RIGHT arm. Repeat and do 12 reps with LEFT arm then 12 reps with RIGHT arm.

Kneeling Bent-Knee Glute Raise: Ivy & Andy both use ankle weights plus 8 pounds behind one knee/ 20 reps LEFT leg then 20 reps with your RIGHT leg. Repeat and do 20 reps with LEFT leg and 20 reps with right

leg.

Pec Fly: Ivy uses 10 pounds & Andy uses 15 pounds/ 15 reps

Deadlifts: Ivy uses 15 pounds & Andy uses 25 pounds/ 20 reps

Pec Fly: Ivy uses 10 pounds & Andy uses 15 pounds/ 15 reps

Deadlifts: Ivy uses 15 pounds & Andy uses 25 pounds/ 20 reps

Back Extensions: 15 reps

Basic Crunches: 20-40 reps

Isometric "Bridge" Pose (or Plank Pose on Forearms): Hold for 30-60 seconds. Rest 30 seconds. Repeat

Oblique "Bridge" Pose: Hold for 30-60 seconds on LEFT then RIGHT. Repeat

Chest Press: Ivy uses 15 pounds & Andy uses 25 pounds/ 15 reps

Single Leg Lunge Press: Ivy uses 8 pounds & Andy uses 12 pounds/ 20 reps LEFT leg then 20 reps RIGHT leg. Repeat doing 12 reps LEFT leg then 12 reps RIGHT leg

Upright Rows: Ivy uses 12 pounds & Andy uses 20 pounds/ 15 reps

Ball Squats (Hold at Bottom 3 counts): Ivy uses 8 pounds & Andy uses 12 pounds / 20 reps

Tricep Overhead Press: Ivy uses 20 pounds & Andy uses 30 pounds/ 15 reps

"Hammer" Bicep Curls (palms face inward): Ivy uses 10 pounds & Andy uses 15 pounds/ Balance on LEFT leg and do 8-10 reps. Balance on RIGHT leg and do 8 -10 reps.

Plies: Ivy uses 10 pounds & Andy uses 20 pounds/ 15 -20 reps

Ivy is a healthy lifestyle coach who runs HotandHealthyLiving.com HotandHealthyLiving.com. Along with her husband, Andy Larson, M.D., Ivy is the author of the bestselling Gold Coast Cure, Fitter Firmer Faster and Whole Foods Diet Cookbook. A popular figure among national media outlets, Ivy has appeared on such shows as Good Morning America, CNN, and Fox News. She currently makes regular appearances on Lifetime Television.

Yoga and Stress Relief

In the past, before the development of our technological age, there were considerably less irritants in social and family life so that stress was not the social problem it has become today. Nonetheless, the fact is that in this day and age we are all subjected to external influences that negatively impact on our mental health and welfare and it is incumbent on us to take whatever steps we can to mitigate consequential harmful reactions without recourse to professional help. In the same way that we are careful to avoid physical stress, so we should be careful to avoid psychological stress.

However not only are we careful to avoid physical stress, we are also competent at dealing personally with physical injury. We don't always go running off to the doctor if we strain a muscle. In the same way, it is imperative that we learn to tend ourselves when we suffer from psychological stress

We are all fairly experienced in recognition of physical stress and strain. Psychological stress however, is a little more difficult to recognize. A sore muscle is a sore muscle after all. Simple. But being drowsy in the middle of the day may not necessarily indicate that we didn't get enough sleep last night. It may well be a symptom of anxiety. There are many common symptoms of stress and nervous tension. Some of them are:

A general feeling of anxiety

Being over anxious about time

Being overly concerned about loved ones

Nail biting

Insomnia

Being sleepy during the day

The inability to sit still

Being overly talkative

Being withdrawn and introvert

Having nightmares

Headaches

Intense mood swings

Emotional frustration

Communication difficulties in relationships

It is very important to recognize that these symptoms are just that - symptoms. They are not baggage with which we will forever be encumbered. They are not part of our true psyche. Inwardly we are all capable of greater calm, courage, strength and confidence. These stress symptoms are merely inhibiting factors from which we must desire to be free. Once we acknowledge our own personal symptoms of stress, many of which may not have been conscious, we can gradually learn to change our habitual reactions of thought and feeling and so reduce our inner tension.

The good news is that there is a simple and very successful way of coping with stress. It is this:

-Train your muscles to relax upon your bidding

-Exercise to improve blood circulation, especially to the brain

-Establish rhythmic breathing

-Correct your physical posture

-Learn to adopt a positive mental attitude

-Learn to improve your self-image

-Understand that happiness is a state of mind

-Accept that we cannot change the past

-Accept that our personal influence on the future is minuscule

-Be here now

And you know, one of the simplest means of doing this is by embracing Yoga. Yoga has many paths and admittedly some are complex. But Hatha Yoga, the path that addresses the management of stress, is simple to understand and simple to do.

What is very important is that the training is enjoyable. From experiencing peaceful times of quiet relaxation and meditation to the active involvement in slow movement and physical control through Asanas or body postures. Even the breathing exercises are pleasant.

As every layer of nervous strain and stress is dissolved through learning to relax and as each layer disappears, you will feel better, freer and more ready to welcome the future with its wonderful promise for happy experiences and life opportunities.

So if you want to be free of stress and be more confident, comfortable and contented, why not undertake to study Yoga?

Michael Russell

Your Independent guide to Yoga [yoga-guideto.com/]

The Basics Guidelines of a Pilates Body Training Program

A Pilates body training program is a health course therapy conditioning both the physical and mental mechanism of an individual. Strengthening the muscles and increasing the agility of the ligaments and tendons are some of the benefits that a Pilates enthusiast can get out of this program. Due to its flexibility and suppleness outcome and making the body achieve agility, the Pilates program has been a preferred and most loved body workout among dancers and gymnasts.

One would fully appreciate Pilates and its healthy benefits if given a glimpse of where it started and the basics of getting into your Pilates workout.

History of Pilates

Joseph H. Pilates, a German born, is the founder of the Pilates body training program. When he was a child, Joseph was afflicted with asthma, a condition that caused severe and lasting distress leaving him in a physically weakened state. Joseph, in his perseverance of getting rid of his physical state began to engage himself in sports which eventually became a sports enthusiast participating in different kinds of athletics. Pilates later on went to medical school where he chose a career in nursing in England during the World War I.

Pilates served the men who fought in the war and his developed exercise and equipments greatly helped those soldiers who were immobilize because of the injuries contained in the battle. The said exercise was a collaboration of yoga and martial arts that develops the powerful link and relationship of the mind and body.

The Basics of Pilates

In starting Pilates body training, two school of thoughts should be considered. First, the use of an exercise mat to be used in the course of the exercise and second proper training of Pilates body principles together with the use of work out accessories and equipments. Case resistance is also given. The first school of thought would be beneficial in utilizing the weight of the body to be exercised supplying the resistance needed. And such resistance is made available by the accessories.

The Pilates body training program offers good variety of benefits regardless of age and physical state. People from different walks of life can be a part of this exercise. It is important therefore, that all routines and workouts are properly executed especially in using Pilates machines to avoid accidents and injuries. Thus, a professional instructor is needed to supervise the smooth flow of the exercise. Training instructions could be done in various settings like a personal workout, group setting or video presentations.

Having known all of this, going back to the basic is very salient. Pilates is originally a body movement designed to work closely together with the rhythm and stroke of breathing. Focusing on the muscles in performing the exercise is also one pointer to consider. An individual working on a Pilates body training program should know the very essence and core of Pilates which is the union of mind and body with the particular goal or purpose of moderating anxieties and hassles in facing daily life's challenges.

Pilates exercise would be well done with the use of loose fitting clothes without wearing shoes. Most importantly, when performing Pilates every movement should be in a calm and smooth motion yet with a combination of flexibility and agility.

CLICK HERE: Pilates Body [pilatesexercisehelpcenter.com/pilates-body.html] Also on Our Popular Pilates Site: Pilates Exercise [pilatesexercisehelpcenter.com/pilates-exercise.html] A Site Full Of FREE Pilates Exercise Tips, Resources Exercise Pilates

MMA Fighters - One Winning Mixed Martial Arts Workout to Focus Your Mind With Your Body

A fight is won with the mind not the body. It takes true strength combined with unique training to win a fight. To consistently win fights you will need more than a physical conditioning workout.

Bruce Lee was a very small man, yet he was known as one of the best fighters in world. This was not because he was the strongest, but because he was the most strategic and controlled. Many fighters make the mistake of getting angry and emotional during the fight. When this happens judgment and thought process are disrupted which puts the fighter in danger of loss.

Muhammad Ali was famous for his trash talk. He did not do this simply because he wanted attention from the media, but rather he wanted to get inside his opponent's head. He devised a strategy called "rope a dope." He would play possum and let the fighter wail on him while he leaned against the rope.

The fighter would become over confident and throw all their energy into the first few rounds. Once his opponent became fatigued, Muhammad Ali would come out swinging and defeat his opponent with little resistance.

The fight is in the head. If you become emotional during a fight you will not be able to fight strategically. I would suggest yoga and meditation for anyone who struggles with this problem.

A basic benefit of yoga is to help improve your balance and flexibility while it prepares you for a meditative state. The purpose of yoga is to sync the body with the mind.

By adding yoga to your "Mixed Martial Arts" (MMA) workout you will have much better control of your body and emotions. Meditation will help train your mind to find clarity even in the most strenuous of fight circumstances. A good fighter can win an evenly matched fight, but a great fighter is someone who uses his head and raises above the battle odds.

Gaining control of your mind will result in more control of your body. By using meditation you will gain the ability to see through your opponent's facade and pinpoint weaknesses to exploit.

Many mixed martial art training programs have begun to incorporate yoga for the obvious physical benefits and stronger mental control. It is a common mistake for many fighters not to take the emotional fighting ego into consideration. This is a major weakness for any opponent to exploit with a clear, focused and powerful mind.

Discover the secrets of seyoga.net/Seyoga-blog-blue.html Natural Health Techniques for a stronger more focused life.

Satori is a Certified Hatha Yoga Instructor, Yoga Alliance Registered Yoga Teacher, and personal life coach. She is trained in Reiki and Shamanic healing and the founder of seyoga.net Seyoga Illustrated Products. Her unique balanced approach to life has allowed her to joyfully share the knowledge of Physical, Mental and Spiritual transformation. She is the author of several books on stress relief yoga, children illustrated yoga, and natural lifestyle change.

Teaching Hatha Yoga - Explaining the Law of Karma to Yoga Students

Recently, a Yoga teacher intern asked if it would be better to avoid action, so that no bad reaction would occur as a result of the initial action. In Yoga classes, many of us have learned that Karma means "action." Sometimes, the simple American explanation of the Law of Karma is, "What goes around, comes around."

To say it in another way: The results of our actions will produce effects, which will be good or bad. Most people do not stop to think: Inaction will also produce effects, which will be good or bad. If we "sit still" all of our lives, we will still create a good or bad situation.

With that said, why should we ever give up? In this life, successful outcomes usually require action. If we sit on our hands as a lifestyle, we should not be surprised if all of our wishes do not come to pass.

The Yogic formula for actions, you take, is quite simple. Every thought, in your mind, becomes an image. You describe the images you visualize in words. At this point, it is helpful to write them down the old fashioned way or on a computer. Ponder a few of the words until they become a mantra.

When you ponder the words, which you have written, or think, long enough, you will begin to take action. When you repeatedly take the same actions, toward the same objective, you will create a new habit. Habits change your personality and your daily routine.

Your personality will determine the outcome of your destiny. This entire process requires action. Constant inaction can change your personality, but who wants to make laziness a major part of their character? Who wants to establish a reputation as a lazy person?

Granted, there are times, in life, when we must be silent and stop taking action. When our children learn to take responsibility, we must let them. We cannot "tie their shoes" for their entire lives. The principle is the same in any organization.

In companies, we learn about delegating authority. This may seem harsh, if you are sweeping the floor, but the Chief Executive Officer (CEO) does not have the spare time to sweep the floor, and it is doubtful that he or she monitors the person who does sweep the floor. In fact, the person who sweeps the floor has usually taken action without much coaxing.

The main reason for inaction is fear of making a mistake. Yet, mistakes will enhance our learning process, and make us stronger for the experience. Whether you teach Yoga, or are a Yoga student, each day of your life, decisions have to be made by you. Use your best judgment, get advice from people of good character, make morally sound decisions, and take action.

You do not have to live a stressful lifestyle over decision making. Learn from each situation and move forward. This is just one aspect of the Law of Karma.

© Copyright 2007 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. riyoga.com riyoga.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

How Giving Away Free Memberships Or Services Will Build Your Health and Wellness Business

The Free Month Offer

The free month offer is one we have used with considerable success, it simply involves giving way a free 1 month membership, considerably stronger than a free visit, or a free week, and also considerably riskier, you need to be very confident about your level of service and how you are going to keep track and follow up these people.

Below is how we did it, it's easy to adapt to nearly every fitness orientated business.

Firstly we used telmarketing.educationeasy.net emarketing to ring up a data base of prospective customers within a 5 k radius of our centre (and we have plenty of competition with 12 fitness businesses within 12 k of us!) Our script was a simple one offer the people a free month of membership (normally valued at $150) along with 4 "focus pack" personal training sessions valued at $140, with no obligation to join the gym.

After the prospect would show up for their appointment we would do the full "dem" in other word getting them to fill out the "pre assessment questionnaire" and then do a full tour of the facilities. We have by this stage shown the benefits of long term exercise and the benefits that will receive by making a commitment to undertake a few sessions per week..

We then go into what our normal prices are, in this case it was a joining or set up fee of $150 and a weekly commitment of $17-95 for a minimum period of 12 months.

Step two is we explain that we do all the paperwork, including getting bank details for the direct debit form BUT they have a full month to use the facilities free of charge and they may cancel at any time during that month with NO penalty, and they will not have paid a cent.

Now this is how we sell the offer, we say IF the decide to stay with us at the end of the month they will not be charged a joining fee, and the will only be committed for a minimum term of 6 months, we let them also know that normally a 6 month direct debit membership is actually $22.50 per week so they also save there as well.

The 4 personal training sessions are also include and are half and hour each and comprise of the below, the actual cost of these to the gym is $30.

1-"Needs analysis" weigh, measure and blood pressure

2-"Programme design" a structured routine to help them achieve their goals

3-"Nutrition consultation" the client keeps a 3 day diary of everything they eat and drink, and suggestions are offered, in line of sensible eating tips rather than a "diet"

4-"One on one workout" with their instructor

The key secret here is to not sell this on the basis that they can have a "free month" but to sell it on the benefits of what they want to achieve and how good they will feel if they keep it up.

Yes people will cancel but we have ways of working around that as well. And overall you will if your service is good gain lots of new members by doing something that your opposition would not consider or will be too timid to try

Kim Martin has been involved in the fitness industry in various roles from being an instructor/owner of a martial arts centre in Adelaide, managing various centres, to owning and managing a marketing company that generated between 70-500 new members in anywhere from 2 -7 weeks.

He has personally sold $22,000 in memberships in a single day and has been acknowledged by his peers as an expert in low cost marketing promotions that generate spectacular results

His toolkit at healthandwellnessmarketingresources.com healthandwellnessmarketingresources.com is guaranteed to get more leads, more sales and more referrals for anybody involved in from of health and wellness occupation from martial arts, Yoga, personal training ,fitness centres, massage therapists etc.

All the detailed instructions about this offer as well as an enormous range of information all guaranteed to get you more leads, more referrals and more sales can be found at healthandwellnessmarketingresources.com healthandwellnessmarketingresources.com

Different Environments in The Bronx To Train With A Personal Trainer

The Bronx is the ultimate runner's, biker's, jogger's, and walker's paradise. In the middle of the the smallest borough is the huge Van Cortlandt Park filled teeming with tennis courts, soccer fields, and hundreds of miles of trails. Also the park connects to the Westchester County network of paved trails which weave in and out of the county. Personal Trainers in NYC flock to the park to conduct individual and group sessions outdoors. The park has several entrances from every direction.

Set in the northern part of the Bronx Pelham Bay Park is easily accessible by subway and bus making it an ideal place to work out throughout the year. Pelham Bay Park beautifully manicured trails, an all weather track, and a plethora of sports fields. A unique feature of the park is the built in fitness equipment placed around the park. Personal trainers in the Bronx use the public area to train people looking to get in shape and strengthen specific parts of their body while enjoying the great outdoors.

The Bronx is home to one of New York Cities public gem's the West Bronx Recreation Center. The center is complete with an indoor basketball court for year around exercise and several outdoor fields for working out during the warmer months. This multi-use facility gives a personal trainer in NYC a place to train the intense athlete and casually active person. Although the gym can be booked by private organizations or teams, there are schedule times during the day for all residents to use the facility.

In addition to large parks, the Bronx has smaller parks perfect for neighborhoodtrainer.com personal trainers Bronx to provide strength and core session. Many people use the less populated parks for yoga and other stationary workout regimes. Green areas such as St. Mary's Park, Henry Hudson Park, and Claremont Park can be used for a variety of training purposes.

For those looking to only run or bike, Riverdale Park has a paved path which runs up and down the Hudson for miles. Furthermore the path is cleared year around of snow and debris making it the perfect place for consistent training. To the south the trail connects with the Manhattan West Side Highway bike path.

When the weather becomes unbearable, hiring a personal trainer in NYC for in home or gym sessions is always a great way to stay in shape over the winter. The Bronx is home to dozens of parks perfect for the active urbanite.

I have always believed that anyone who wants to live a healthy lifestyle should have the opportunity. For more information please visit neighborhoodtrainer.com neighborhoodtrainer.com