Using The Push up Exercise For Results

The push up exercise has been a favorite of the military,
police, football and fitness crowd pretty much since time
began. Most often when push ups are called for, someone did
something wrong and push ups for some reason seem to be the
answer. While it is quite fun as an instructor to dish out
the push up like candies to a fat kid, push ups should also
be used in your body conditioning workout because they flat
out work wonders.

Used correctly the push up is an awesome exercise for
conditioning as well as strength gains. The reason for this
is the scalability of the exercise and the lack of
equipment needed to get great results.

When we talk about scalability of the push ups exercise, we
are talking about how to start of with an easy version and
escalate into a more advanced version, as the body is able
to cope. This is the basis of all training for results.
Continually imposed increasing demands on the body.

On the easy end of the spectrum of push up exercises we
have the standard military pushup. If this is not
attainable, you can always do them on your knees first.
Once the standard push up exercise can be performed easily,
it is only a matter of elevating the feet bit by bit to
increase the resistance.

Before you move on to the more advanced versions, make sure
that your standard push ups are perfect. This means
touching the floor with the body as a solid straight line.
Full depth and full extension in a controlled manner. No
chopped reps here!

The biggest mistakes made when doing the push up exercise
are:

Reaching for the floor with the head before body.

Letting the belly hit first. Having the elbows out very
wide and high by the head.

Jacking the bum up like in the yoga downward dog at the top.

Not touching at the bottom.

Chopping your reps short from full extension.

Dive bombing - Coming down and forward on an angle.

Once you can do 50 honest, strict and controlled push ups,
it's time to move on.

On the other end of difficulty scale there is the handstand
push up. This particular version of the push up has varying
degrees of difficulty also. The holy grail of push up
exercises is the handstand push up unsupported. No wall, no
spotter, just you, the air and a whole lot of athletic
ability.

For those that state a lack of equipment as a barrier to
getting stronger, bigger and more athletic, the handstand
push up exercise is a clean crisp slap in the back of the
head. It's gymnastics answer to the expensive, less
functional and less effective midnight infomercials about
the "wonder-whatever". Here is a simple workout that will
get you puffing and pumping based around the standard push
up exercise.

Do eight sets of as many push ups as you can in 20 seconds.
Rest only 10 seconds between each of the eight sets. Keep
it strict and enjoy!

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So Tell Me... How Do You Burn The Fat?

Ultimately, the key to steady weightloss is to burn the fat
that is stored in various parts of the body at a regular
pace. But how do you burn the fat when it seems so rigidly
in place?

Fad diets that consist of counting calories in a variety of
different ways only last as long as you are "on" them. Once
you stop, annoyingly, so too does the weightloss. Even more
frustrating, is the fact that many times, a year down the
track, not only have you put back the weight you originally
lost, but you have added to it as well!

Tasty slimming shakes and specially prepared foods don't
burn the fat stores either, they simply reduce your calorie
intake. Again, as soon as you stop taking them, your
weightloss stops too.

Changing the way you eat can help reduce the calories,
contributing to weightloss, but again, don't burn the fat
stores that you need to in order to regain the shape you
desire. Simply eliminating the fat in foods doesn't
necessarily mean that you will eliminate the fat on you. In
fact, some fats are good for you – such as those found in
fish, nuts, olives, and seeds.

So what is the key to weightloss and looking great? What is
the secret to managing not to move, but to burn the fat
that you have found so hard to shift until now? I'll tell
you. Metabolism.

By speeding up your metabolism, your body will
automatically burn the fat stores gradually and evenly all
over your body, resulting in a steady weightloss and
returning it to the state it once was.

Since it is not possible to choose one particular place on
your body with extra fat such as the hips, thighs, stomach,
or bum and just burn the fat from the stores in those
areas, it's necessary for you to do an overall job – on the
whole body.

In order to speed up your metabolism, burn the fat and lose
weight, you need to exercise. Although there are two types
of exercise – anaerobic and aerobic, the latter has the
advantage that it will continue to burn the fat stores even
after you stop exercising.

The longer and harder you have been exercising, the longer
your body will continue to burn the fat stores for, adding
to your weightloss – even if you are doing nothing but
watching TV! You do aerobic exercise when you walk, swim,
or cycle.

Weightlifting falls into a slightly different category.
Although it does not increase your metabolism, it is an
activity that will burn the fat through increasing your
lean muscle. In fact, for every extra pound of muscle you
put on, you will burn 40-50 more calories, so it's an
excellent exercise for weightloss!

Ironically, eat! To aid weightloss and burn the fat stores
on your body, you need to kick-start your metabolism, which
slows down when you don't eat, particularly overnight. So a
big breakfast is very important.

Eating little and often – around 6 times a day – will also
help to maintain a higher metabolism helping your body burn
the fat stores, resulting in weightloss.

That said, it's also important to watch what you eat.
Weightloss never occurs when you eat loads of deep-fried,
sugary, and convenience foods which are high in fat and low
in nutrition. Try instead to go for foods that are high in
fibre – such as spinach or bran – and limit toxins such as
alcohol, sweets, and caffeine. Also, drink lots of water,
around 8 glasses each day.

Apart from the weightloss and shaping of your body, an
increased metabolism also provides you with more energy.

So what are you waiting for? Burn the fat, lose weight and
feel great the natural way!

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Get in touch with the industry experts at
http://www.weightlossfatburnersecrets.com for more help.
Steve Magill has written several articles with regard to
the weightloss business. As a Fellow in the (FBAE) he is
considered an expert consultant when it comes to helping
people to lose weight.

Get the Chile Habit

Have you been missing out? Do you know what the most
captivating and healthy fruit is? It can make you lose
weight-get a high equal to a runner's high or even sex?
It makes nearly every organ in your body healthier and
prevents the wear and tear from stress. Further, they were
discovered by the Ancients who knows how long ago.

The answer is chiles. Chiles are actually a fruit and
often misunderstood. Many never get to experience the
healthful benefits of frequent consumption because they are
afraid of the spiciness or worse yet, they believe old
wives tales about chiles being hard to digest or causing
ulcers. All untrue of course. Chiles actually cauterize
ulcers.

Each one of us is an individual with an individual palate.
What is stimulating to one person may just barely be
spicey to another. Since chiles are addictive, the more
you eat them, the more you will want to eat them, and the
hotter you will desire them to be. Those of us who have
been "exposed" to chiles early in life, are constantly on
a quest for a daily chile fix. Those who have not had the
opportunity to eat chiles have much less tolerance for
capsaicin. However, it is never too late to start a daily
habit of chile eating and develop one's own "chile drive."

The addictive quality of chiles is perhaps not too
surprising when you learn that chiles belong to the same
family of nightshades as does nicotania, the leaf that
tobacco comes from. However, there is some question.

However, true addiction may not be assigned to chiles.
Instead, they create an intense craving-a very fine line
from addiction. Paul Rozin, Ph.D., a behavorial
psychologist of high esteem has done extensive research on
the aspects of chiles. What makes people crave them? Why
do they eat them when they produce pain? According to
Rozin, they are not truly addictive because they do not
create an out of control experience with withdrawal
symptoms.

The fact that people wish hotter and hotter chiles is
explained by Rozin as being a result of tolerance. We
adjust to higher heat levels, but we don't need increasing
amounts of chiles to feel normal. As opposed to smokers,
who can become ill after smoking a cigarette after a long
absence of smoking-chile consumers do not experience
illness. The preference for chile continues, despite not
having chiles for weeks or months.

A study at Duke University Medical Center revealed that in
smaller doses, capsaicin and nicotine create some of the
same physiological responses which include irritation,
secretion, sneezing, vasodilation, coughing and peptide
release. In larger does, when injected, capsaicin destroys
many of the neurons containing its receptors-while nicotine
actually increases the number of nicotine acetylcholine
receptors. The result is that large doses of capsaicin
result in the body becoming less responsive to capsaicin,
but that large doses of nicotine cause the body to become
more responsive to nicotine.

Though chile eating may not be addictive, it is definitely
habit forming. They add flavor to otherwise bland
ingredients in diets such as the Mexican and Indian. Also,
through social pressure, young people develop the taste for
chiles, just like for cigarettes, alcohol and coffee-all of
which have an acquired taste. Through peer pressure, a
subtle reward is felt for doing what the adults do-eat
chile. This coupled with parental encouragement gets youth
started eating chiles.

This is quite interesting! Because, the hotter the chiles
one eats, the healthier they are for one. The hotter the
chile, the greater the capsaicin level. The more capsaicin
one gets, the more healthful properties one gets.
Capsaicin is the endorphin level raiser and the substance
that gives such great well-being and health to most major
organs, internally and externally. Capsaicin reduces
plaque in the vascular system, slows blood pressure,
increases the pulse, assists gut action, and destroys
cancer producing free radicals and more.

Chiles can be too hot for a person, especially the
uninitiated. It is always best to start milder and build
up to enjoying the hotter chiles. A very good idea is to
make a dish with the spiciness one feels good about and
then serve a condiment chile such as pequin or other hot
chile for those who wish it hotter to just sprinkle it on
their food.

Eating too hot chiles or even handling or preparing too hot
chiles is best requited by time. However, most do not want
to wait that long for the pain to subside. In that case,
for internal pain from eating too hot chiles, the best is
to eat something sweet or dairy-particularly dairy fat,
such as butter, sour cream, cheese or ice cream. Acidic
foods such as limes, lemons or vinegar blunt an overheated
palate. So do fatty or oily foods, such as deep fried
tostados or chips are also good.

When preparing hot chiles, the best cure is prevention.
Handle the capsaicin bearing parts the least, by holding
the chiles by the stem, not touching the inside of the
chile. If you are terribly concerned about getting
"burned", then wear rubber gloves. If you get too hot
chiles on your fingers or other parts of your body, one of
the best cures is to rub fresh lime juice on it. Some
treat chile "burns" like any physical burn and apply burn
ointment.

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Jane Butel, the first to write about Southwestern cooking,
has published 18 cookbooks, several being best sellers.
She operates a full-participation weekend and week long
vacation cooking school, an on-line school, conducts
culinary tours and team-building classes.
http://www.janebutel.com