What is HITT cardio training?

What is HITT cardio training?
HITT or high intensity interval training is an easy way to
burn all those fat and calories in your body without
exerting yourself much. This mode of interval training with
much higher and intense cardio level has become a rage in
bodybuilding industry, for its benefit of helping a body
burn fat to a greater extent.

The major benefit of HITT or high intensity interval
training is that it lets you lose all the fat. HITT is also
known as conventional form cardio vascular exercise, with
better and efficient outcome for every workout lover or
bodybuilder.

The very old form of cardiovascular workouts talked about
losing weight by exercising at low intensity or low
interval for a longer period of time, but high intensity
interval training is a modern form of cardio that depends
on the technique of working out intensely at an interval
ranging from light to moderate level.

This very fact that HITT works opposite to conventional
cardiovascular technique, makes it as the upgraded version
of the latter form of exercise.

Since, high intensity interval training technique is based
on intense workouts with low and medium pace in alteration,
rather than a continuous pace, therefore it also tends to
burn more fat and that too in less time span.

The major benefit of HITT or high intensity interval
training is the fact that on a normal exercise routine your
body gets accustomed to the pace and exertion and thus
does not lose the amount of calories you wished for.

Also by becoming accustomed to the intensity of normal
cardio exercise your body also starts conserving some
calories, as it goes in a steady or stable mode. So when
working with alternate and intense level of exercise, your
body is not able to go into a steady or stable state and
thus keeps on losing or burning fat and calories without
getting a chance to store them.

HITT also has its cons which makes it 'not-suitable' for a
particular category of people involved in workouts or
cardio trainings. The very reason is the level of intensity
involved in it, which makes it risky for people having
medical constraints like those having heart or
cardiovascular difficulties.

Another reason that makes some people stay away from
benefits of HITT is the fact that not every one is capable
enough to workout at the requirement of this high intensity
interval training program, for it requires a greater
physical input.

This form of cardio may sound tough and little too
unreasonable, but there are techniques to make yourself
accustomed to the intensity and level of HITT. The trick
here is to begin at a low pace for 5 to 6 minutes,
increasing the pace to high speed and then again coming
back to 4 to 6 minutes of low pace workout, finally moving
on to 2 to 3 minutes of low pace along with high paced
workout.

The basic idea behind the high intensity interval training
is of doing a cardiovascular exercise (ranging from
cycling, brisk walking, running, and treadmill walking or
elliptical training) with alternate level of pace including
a half or full minute interval or break before change of
pace from low to high or high to low. All this is based on
the aim of progressive fat burn result in much quicker and
faster way, therefore for every bodybuilder HITT or high
intensity interval training makes a sense when indulge in a
strict fat burn or weight loss regime.

You can always reduce your gym time by introducing high
intensity interval training in your weekly exercise
routine, as with HITT you need not spend regular amount of
hours you do on normal level of training, also with HITT
you need to workout only 4 to 5 times a week or may be even
3 to 4 times depending upon the level of intensity you are
involved in.

HITT is easily disguised with the amount of huffing and
puffing it brings to a person, so if you are sweating and
breathing good then you are burning all your fat with high
intensity interval training version of modern exercise.

General HIIT Guidelines which everyone should follow as
they start practicing the HIIT regime regularly:

Prior to starting with HIIT training, always make sure you
have the potential to work out for at least 20 to 30
minutes at no less than 70-85% of your expected maximum
heart rate, without draining yourself to a limit.

Also, it is very important to warm up and cool down for 5
minutes, every time, before and after each HIIT session.

While recovery intervals, if your heart rate does not go
down back to nearly 70% of your maximum heart rate, it
means that you need to cut down your intense work intervals
and extend your recovery intervals.

Always keep in mind that HIIT is designed for people whose
key interests are enhancing their cardiovascular fitness,
stamina and fat loss, on the whole, without losing the
muscle mass they already retain.

Since it is an intense mode of workout, you are required to
give your complete effort and intense level of output
before you switch your pace level from high to medium or
low. In simple words, exercise as hard and as intensely as
you can and then go back to a 2 or 3 minute of low pace
workout to recover. This is the very reason that makes HITT
a faster and quicker form of workout.

For those involved in a routine high intensity interval
training program, it is advised that do not ignore the
importance of taking a minute or 30 second interval when
changing the pace. Also, stop and calm down when feeling
chest pain or having trouble in breathing. This is also why
even those who are new to the muscle building routine tend
to ignore HITT. Thus, the intense level of program in HITT
is not recommended for any person who comes in the category
of either having a health problem or being a newcomer,
unless the physician or the doctor has given them a go for
performing such level of cardiovascular activities.

----------------------------------------------------
This article has been brought to you by Jason Szova &
Positive Body Real Results Magazine if you would like more
free information on health fitness fat loss and
bodybuilding please visit http://positivebody.com
http://totalbodytransformations.com

How Rocco Rocked Tiger to Sudden Death

How Rocco Rocked Tiger to Sudden Death
The Rocco Mediate story- What does his story have to do
with strength training?

The very fact that Rocco was out on the golf course this
past weekend was a testament to his hard work and
dedication to his training program.

Rocco has a history of back problems dating back to the
start of his career.

Rocco hasn't won a PGA tournament since 2002.In that same
time span Tiger has won 30 tournaments.

Rocco in 2005, was on his way to a stellar performance at
the Master's only to have his back go out leaving him to
finish well in the back.

Rocco worked diligently with his physical therapist to
rehabilitate his lower back in order to play at the U.S.
Open.

Rocco not only played, but took Tiger Woods to the absolute
limit. In fact, Tiger Woods said " This was the best
tournament I've ever played in"..

Rocco gave Tiger a challenge he won't soon forget. This
challenge from a guy doing color commentary for the Golf
Channel a year before,and whose career looked like it might
be over.

Rocco almost became the oldest golfer ever to win the U.S.
Open.

Rocco received the chance of a lifetime, and made the most
of it.

You probably won't get a chance at the U.S. Open to battle
Tiger Woods, but if you stick to your training program like
Rocco Mediate you will be way ahead of the competition .

Here's 4 low back exercises to keep you in the game:)

1. Plank- An excellent exercise not only for the low back
but the abdominals as well. To perform the exercise bridge
your body from the ground by placing your lower arms and
toes on the floor raising your body up to form a bridge.
Hold this position for 30 seconds, and repeat.

2. Side Bridge - Same idea as plank,but you're bridged to
the side. Your lower arm on the floor and the other resting
at your side. Hold for 30 seconds and repeat.

3. Superman's - Have your torso flat on floor with your
arm's and legs in the air like Superman. Hold position for
30 seconds, and repeat for 3 sets

4.Birddog's - Perform this exercise with your hands and
knees on the floor. Raise your right arm in front of you at
the same time you raise your left leg behind you like your
bringing the sole of your shoe to the back wall. Perform 15
repetitions for each side, alternating sides.

Hope this helps,

Eric Bonilla

----------------------------------------------------
My name is Eric Bonilla.I have been a Fitness coach for
over 18 years. I specialize in helping people build muscle,
and improve their performance on or off the field.

Women Only Fat Loss Tips

Women Only Fat Loss Tips
I train and design fat loss programs for a lot of women.
The main concepts of every single one of my fat loss
programs are always the same.

They focus on 5 principles that I'm going to reveal to you
now.

1) Do less cardio. This is by far the one that is hardest
for most ladies to stick to. I don't know why, but ladies
love long, boring, joint pounding cardio sessions. I think
it's because most women think that by doing resistance
training, they're going to magically turn into a guy and
get big, hulking muscles and grow a beard, so they do lots
and lots of slow cardio in their "fat burning zone" to get
around this.

I'm sorry ladies, but that's not how it works. First
there's no such thing as a fat burning zone. It's a myth
that should be laid to rest for good.

Second, I want you to stop thinking about calories burned
while doing the workout and start thinking about the amount
of fat burned while not exercising. There is a way to do
your cardio that gets you done in as little as 15 minutes
that burns more fat throughout the remainder of the day
than 90 minutes of moderate cardio in your fat burning zone.

It's called interval training. All interval training means
is you mix short bouts of intense activity with longer
bouts of moderate activity.

Take the treadmill as an example. After you warm-up, you
would run relatively fast for 20 seconds, followed by a
slow jog for 60 seconds, repeat that until you've gone
about 12 minutes. Then cool down and you're done. If you
do it correctly, I promise you you'll feel worked when
you're done and you'll be in and out of the gym quicker
than most of the other ladies warm-up.

2) Eat more fiber.

Fiber is king when it comes to fat loss. Eat more of it
and you will lose fat. Just start adding more fruits,
vegetables, healthy nuts and beans to your daily diet and
you'll notice results within days.

3) Stop drinking diet soda. Diet soda, believe it or not,
can be making you gain weight. How is that you ask?
Because it makes many ladies retain water. As if you
didn't have enough of that to worry about already, now you
have to worry about diet sodas making you retain water.

So, stop drinking them and you may lose upwards of 10
pounds in a week.

4) Do resistance training 3 times per week. No, you won't
get big burly muscles like a guy. In fact, many guys have
trouble getting big muscles. It's very, very hard to gain
1 pound of muscle and it's even harder for women because
they naturally don't have the hormones.

But doing resistance training doesn't necessarily mean you
have to go hang out with the boys. Just stick to 3 full
body workouts that focus on full body movements like
push-ups, rows, squats, lunges and full body core movements
like planks and mountain climbers rather than crunches.

Doing so will burn a lot more fat and tone your arms and
legs much faster than doing isolation movements like bicep
curls, triceps kickbacks and the inner thigh machines.

5) Stop doing so many crunches.

It drives me crazy to hear that people do hundreds of
crunches everyday. That will not give you a flat, sexy
stomach. It may strengthen those muscles, but what good
does that do if they're hidden below a layer of flabby goo?

You have to get rid of the stomach fat by following the
previous 4 tips I gave you. That's how you get the firm,
flat tummy you've always wanted. That's how you get rid of
the muffin top and fit into those skinny jeans you've
always wanted.

Not by doing endless amounts of crunches.

----------------------------------------------------
Learn how busy women from all over the world are losing fat
faster than they thought possible by going to
http://www.fatlosstogo.com
Once there be sure to grab your 5 free fat loss workouts.

Fibromyalgia-The Possible Causes For Fibromyalgia

Fibromyalgia-The Possible Causes For Fibromyalgia
Fibromyalgia is a symptom wherein you feel chronic pain in
certain parts of your body; it is a muscular pain
especially around the joints. There can also be centralized
pain felt in the spinal chord, brain, neck shoulders etc.
People with fibromyalgia generally complain of pain in the
joints, but it actually is the muscles and the tendons
around it that cause the pain. It can be excruciating
sometimes and can be a continuous throbbing pain. People
suffering from Fibromyalgia also show symptoms of
depression, sleeplessness, irritable bowel syndrome, stress
and many others which are caused due to the pain suffered
by them.

Fibromyalgia patients are very sensitive to heat, light and
sometimes touch. Their skin feels tender and they may feel
the painful parts to be inflamed, but in reality there
would be no swelling. Poor concentration and extreme mood
swings are another symptom they might display. Usually
women above 30 are affected by Fibromyalgia, but even
children and men are sometimes affected. There is no known
cure for fibromyalgia; however you can overcome this
symptom over a period of time with natural cures like herbs
and dietary supplements that help with the condition.

There no known specific cause for fibromyalgia. It is found
that there is a deficiency of the brain nerve chemical
serotonin in patients suffering from fibromyalgia and the
pain nerve cells in the brain of such people is extra
sensitive, elevating the pain levels in them. Fibromyalgia
is still a relatively unknown syndrome, making it a very
difficult illness to treat. This can be because the
symptoms are varied and not all the tests and research
concludes on anything specific, leaving the origins of
fibromyalgia still unknown. Another reason for this lack of
knowledge is that this illness affects people of all ages
and gender that find it difficult to point a finger at
anything specific. One of the causes may be by the
malfunctioning of the autonomic nervous system, which is
responsible for a number of body functions. When this is
out of gear the normal functions are interrupted causing,
the symptoms found in fibromyalgia. It can also be the
sleeplessness suffered by these patients causes constant
discomfort.

Patients who suffer from firbromyalgia complain of restless
sleep, a fact that leaves them feeling tired and with a
constant feeling of fatigue due to which stress levels
increase significantly. They can be devoid of the
restorative sleep, which restores the injured muscles to
life thereby leaving them with constant pain that they have
to live with. Another possible reason could be that some of
these patients are known to have been in an accident or
suffered from severe muscle injury that might have
triggered the onset of fibromyalgia.

Fibromyalgia could also be classified as a genetic illness
as most of the patients are women and studies have found
that patients suffering from Fibromyalgia usually have an
immediate family member who also has the same symptoms.
Sometimes certain infectious illness due to a particular
strain of virus can have affected the central nervous
system stopping the cells from producing the
neurotransmitters which control the pain. These viral
infections can also cause muscle problems and trauma
causing the chronic pain that is felt by these patients.
The reason could also be due to the increased activity of
the immune system. The immune system protects our body from
various viral and bacterial infections that can cause
diseases. When this immune system is over active it can
have a negative effect and can cause inflammation and
affect the nervous system causing severe pain. This could
be a likely factor contributing to the onset of
fibromyalgia.

Infections, sickness or even a traumatic event are known to
trigger fibromyalgia in some cases. It also could take
abnormal functioning of kidneys, poor diet or hypoglycemia
to bring on the onset of fibromyalgia. The one thing that
is similar in all reports of fibromyalgia patients is the
fact that the symptoms were triggered by a disturbing or
traumatic event in their lives, causing certain
neurological changes and enhancing the already present
abnormality in the person.

----------------------------------------------------
Hailey Harris is an expert in dealing with Fibromyalgia
after suffering for more than 10 years with health
problems. She is now symptom free and living a pain free
life. She developed Ridfibromyalgia.com found at
http://www.ridfibromyalgia.com to help others learn to do
the same. To receive tons of info, tips, and healing
strategies for free visit
http://www.ridfibromyalgia.com/how.html .

Lose Weight Gain Muscle

Lose Weight Gain Muscle
Only recently have nutritionists and sports scientists
started to realise that in order to lose weight, gain
muscle. It seems strange but makes perfect sense when you
take a closer look at the process.

After all, muscle requires a lot of nutrients to keep it in
perfect condition so naturally someone with more muscle
will burn more calories, and so lose weight easier, than
someone with less muscle.

There is something of a problem here though - and that is
that gaining muscle requires additional nutrients in the
diet typically, whilst weight loss requires fewer calories
than are required for maintainance levels.

There are a number of books which have mereged recently
however which aim to solve this riddle.

It seems that in order to lose weight and gain muscle at
the same time you should eat a similar number of calories
to your standard level (as worked out using one of the many
online calorie calculators) but to consume these nutrients
in a very specific form.

That form, of course, is in a low fat, moderate carb and
high protein diet. Carbohydrate sources are selected
carefully so that the body has to work hard to break them
down into a useable form, thus slowing the flow of sugars
into the blood and reducing the chances of any being stored
as fat.

Ideal carb sources include brown rice, wholewheat pasta and
a range of non-starchy vegetables. Add into this mix low
fat and high protein sources like cottage cheese, egg
whites (or substitute) and a range of meats and you have
the basis of a diet that will enable you to lose weight and
gain muscle.

Exercising with weights should be hard and you should aim
for heavy weights that can only be lifted for around 10
reps. Keep increasing the weight lifted during each workout
so as to "force" your muscles to grow and adapt. What seems
to work well is a workout 2-3 times a week that focuses on
each muscle group in turn, and exercising each with two
different exercises.

Thus, you would do 10 reps of a bicep exercise (such as a
bicep curl) then 10 reps of another bicep exercise (such as
a hammer curl) then move into the next muscle group.

A workout should take no more than around 45 minutes as
after this time your body has a a harder time coping with
the intensity of the workout and frankly, if you feel you
could keep going for another half an hour to an hour, it's
probably the case that you're not actually working out hard
enough. When I have finished one of these workouts I can
barely move my muscles are so tired.

You may find initially that you do put on a small amount of
weight but this shouldn't be a major concern as don't
forget that muscle weighs more than the fat you are trying
to lose so this exchange may cause a few peaks and troughs
to appear.

However over the longer term you should find your fat
levels start to drop whilst your lean muscle mass
increases, enabling you to lose weight and gain muscle
together.

----------------------------------------------------
For hundreds of high-quality weight loss articles please
visit us at
http://www.howtoloseweightnow.co.uk/category/how-to-lose-wei
ght/ and
http://www.squidoo.com/strength-training-to-lose-weight

Not Time To Lose Fat? Here's How To Perform Fast Fat Loss Workouts

Not Time To Lose Fat? Here's How To Perform Fast Fat Loss Workouts
When I meet new clients, I often get the same comment: "I
need to lose this fat, but I have so many things going on
in my life right now that I don't have time to workout."
But is that true? Is "not having time" a good excuse for
not losing that layer of blubber that covers your stomach
and hangs over your pants?

Sorry but that's not a good excuse, not if you know what
you're doing. And luckily, I can teach you how to fit an
effective fat burning workout into your crazy, hectic
lifestyle.

The first thing you need to do is sit down with your
calendar and see where you can fit in 15-20 minutes, 3 to 6
times per week. This may be over your lunch hour. It
might be after you put the kids to bed. Or it might be
first thing in the morning before anybody else wakes up.

Just find the time and schedule yourself an appointment to
workout in that time.

The next thing you need to figure out is if you can
actually make it to the gym for that 15-20 minutes or if
you can do the entire workout from home.

It's going to be easier to do the workout from home if you
are really limited on time. Next, do you have the
equipment needed?

You don't need a big home gym to get an effective fat
burning workout in. All you need are some dumbbells,
resistance tubing, a stability ball and/or your own
bodyweight. All of these things can be found cheaply and
easily at your local sporting goods store or on the
internet.

The next thing you need to do is write out your program.
You need to have a plan in mind if you are going to
workout. You can't just pick an exercise here and there
because you think these exercises work. I've seen that
done a lot and what you will end up doing is lots of bicep
curls, crunch variations and triceps exercises.

These yield very little in terms of fat loss...especially
if you are limited with the amount of time you have.

You need to pick exercises that work a lot of
muscles/muscle groups. Exercises like push-ups, squats,
lunges, pull-ups, rows, shoulder presses, chest presses,
etc.

These exercises ensure you are getting the most bang for
your buck in terms of fat loss. If you want to lose fat,
you have to use a lot of muscle and doing bicep curls and
triceps kickbacks with soup cans or "pink weights" will not
give you any calorie burning.

Next you need to pair the exercises chosen into groups
called supersets and tri-sets. For a superset, all that
means is that you do 1 set of 1 exercise, immediately
followed by 1 set of another exercise before resting for 30
seconds and repeating a couple more times for a total of
3-4 sets. And for a tri-set, you group 3 exercises
together rather than 2.

The last thing you need to do is decide upon your
repetition schedule. Stick to 8-12 repetitions and make
sure the resistance chosen makes those 8-12 reps difficult.
You should feel like you're working, not like you're
watching television.

Here's an example of a workout. 1A and 1B are supersets,
and 2A, 2B, and 2C are tri-sets:

1A) Push-Up - 12 repetitions, immediately followed by:
1B) Bent Over Dumbbell Row - 10 repetitions then rest for
30 seconds and repeat 3 more times

2A) Dumbbell Lunge - 8 reps per leg, immediately followed
by: 2B) Standing Dumbbell Shoulder Press - 8 reps,
immediately followed by: 2C) Mountain Climber - 45
seconds, then rest for 30 seconds and repeat 3 more times

That's it. That's your fast fat loss workout, wrapped
neatly and topped off with a bow. So get to it! You don't
have much time before life drags you back in to its dirty
little fingers!

----------------------------------------------------
To learn how to lose stomach fat faster than you thought
possible visit http://www.fatlosstogo.com for your free fat
loss report.

Vitamin deficiency

Vitamin deficiency
It is a well known fact that our body requires a specific
intake of minerals and vitamins to remain in good health
and work perfectly. The body can be supplied with the
vitamins it requires through a maintained diet and healthy
food, even then the body can become unhealthy and face
problems, if the food you take doesn't provide it with the
required vitamins, causing a deficiency in vitamins within
the body. This can be observed at higher levels of
deficiency of the required vitamins.

If someone faces loss of appetite or fells tired most of
the time, it clearly indicates lack of vitamins A, B1 and
B2. Other visible problems may be chapped lips, emotional
and mental stress and more painful and troubling habits.

Though the causes of the deficiencies are many, the most
common are stress, improper vitamin content, improper diet
and consumption of medicines which obstruct vitamins. If
the body does not receive the necessary vitamins everyday,
a person tends to feel tired and less energetic. Usually
supplements and vitamins will be prescribed by the
physician if you consult one, under such circumstances.
This will fulfill the required content of your body. It is
also important to ensure that vitamins are not taken in
excess than required, as this more likely harm your body.
Some people try to make up for the deficiency by consuming
extra vitamins; this is, however, not suggested.

Even if you are taking a proper diet, you will still be
required to take supplements and vitamins. Eating healthy
food doesn't imply that the required content of vitamins
has been taken, so it is always suggested to take the
required vitamins apart from that. These are a great
alternative to make up for the missing minerals and
nutrients which your diet might not fulfill.

The supplements and vitamins should be taken prior and
after every meal. It is important for you to ensure that
the body gets the required vitamins in case of any
deficiency. Though you cannot really make out, but this
deficiency highly effects your health and overall
performance.

Supplements should always contain vitamins B6, B12, D, E,
and folic acid. These supplements are quite effective in
fighting cancer and also keep your heart healthy, apart
from acting as a supplementary diet. All these combined
make you feel more energetic and ensure a healthy and
proper immune system.

Taking good care of your body is important. To ensure this
you might have to spend some money. These supplements and
vitamins are available online or nearby nutrition stores
and some of these are quite affordable. Regardless of your
age, it is important to ensure consumption of proper food.
Also remember that these are only supplements to provide
the additional content of vitamins, which you may not be
getting in the food you take, so do not think of replacing
your food with these products

If you have not been able to consume proper food, which may
happen at times, you can make use of these supplements and
vitamins to provide the body with the required intake. It
is one of the best places where you can invest your money,
as it helps ensuring the right content of vitamins in the
body. Though the cost may accumulate over a period of time
and you might be spending considerable money over these, it
provides the worth to your money by keeping your body fit
and healthy, and at the same time preventing a vitamin
deficiency. Even though it is a common problem in today's
time, it can be easily taken care of.

----------------------------------------------------
Article written by : Alitsa Neuyo. She is the professional
freelance writer. To read more articles, please visit :
http://www.healthyknowhow.com/edition/Know-how-to-be-Healthy
/
&
http://www.healthyknowhow.com/edition/All-my-Health/

Exercise Lose Weight - The Way To Exercise In Just Minutes a Day

Exercise Lose Weight - The Way To Exercise In Just Minutes a Day
Today we all live in a very fast paced society Technology
is continuing to make the world smaller and smaller. Gone
are the days of having to search to find a pay phone to
call a friend or sending letters to people. With cellular
technology and email and more recently "texting" everyone
you need to talk to is just a few clicks of a button away.

There is also a greater stress being put on education and
sports for kids. This means that any families with kids
that are involved in multiple sports teams or musical
groups, dance training, etc. With all of these activities
going on there is less and less time available.

Many people are looking for ways to save time each and
every day. Whether it be in their commute to and from
work, or in how long they spend cooking meals each day
there is a true premium on time nowadays. This holds true
for having time available for exercise. For many people
they just do not have the time in a day to exercise or if
they do its 30 minutes or less and they believe that is not
enough time to get in a good workout so they skip it.

This is a problem as the percentage of people overweight
and out of shape continues to grow. There is hope though.
Newer methods of exercising have begun to spring up from
fitness experts and trainers to keep up with the times.
There are more and more techniques that allow you to target
your exercises to specific goals like toning, six pack abs,
weight loss, etc that are now available.

Here's a summary of one such method:

Similar to what many people suggest with switching from 3
meals a day to 5-6 smaller ones, this method is for you to
not work out 30-90 minutes several times a week, but
instead to exercise for a few minutes a few times each day.
This is a very different than what most people would tell
you would work. The great thing about these exercises is
you can do them at the office too. You will need to find
an area though to do them if you don't have a lot of space
in your workspace.

Try to do your exercises for 2-3 minutes every hour or two.
It will work better if you do it every hour for about 8-10
hours. These exercises do not require that you have access
to weights or gym equipment. All of these types of
exercise rely on just your body and body weight.

Here are a couple of exercises:

Pushups Sit-ups (crunches work best) Lunges Bicycles (lying
on your back with your legs raised and pretending to ride a
bike) Walking/Jogging up and down a staircase if you can

These are just examples of easy exercises you can do. There
are many more and you might even invent some yourself. The
goal here is to work different parts of your body
throughout the day for a few minutes at a time to get your
metabolism going and stimulate your body to burn fat and
build muscle.

To really see if you are getting results you should stick
with this method for several weeks and focus solely on this
and not any other exercise programs. If you continue to go
to the gym a few times a week you may not be able to gauge
how successful this is.

After a few weeks feel free to go to a more traditional
routine. What works very well is every month or so if you
switch back to this method. This also helps to keep things
fresh and prevent your workouts from getting stale.

----------------------------------------------------
For more information on how to use exercise to lose weight,
go to:
http://Exercise-Lose-Weight.info

1 Most Important Step To Lose Belly Fat

1 Most Important Step To Lose Belly Fat
Trying to lose belly fat for years and still get no
results? If you are tired of having this belly fat clinging
on tightly on you, then you should finish reading this
article and take action today. I would assume that you are
determined to find put the solution to your problem that is
why you end up reading my article. But if I can get your
guarantee that you will take action, I will no problem
guaranteeing you that you will succeed in losing that belly
fat.

The Lose Belly Fat Story

Before I get into the details, I need to explain to you the
importance of consistency. I am a personal trainer and I
was quite amused when I did a re-measure on my client's
results. The results appeared to me that regardless what
state of fitness you are in, if you are consistent, you
would end up the winner. Sounds the turtle and the hare
story isn't?

The names I mentioned here are all created but the results,
training and are true. The first client is a really fit
guy. His name is Mr. Active He runs marathon in the past.
He can complete a 5-kilometer run in 21 minutes. There
might be many champs out there that is fit but to me this
is very good speed. The he wants to lose about 5 percent
body fat. His strength is really lousy. He can only managed
to do 10 push up. His shoulder is also recovering from
injury and his hip is really tight. He can't sit
cross-legged. His also want to increase his strength and
flexibility.

He comes really regularly. He works out 3 times a week with
me, run 2 times a week and a game of squash in the weekend.
I tell you, he is very active. He is also a very active
drinker unfortunately. I will reveal how he fared in the
re-measure at the end of the article. He sure looks like
the winner here.

The second guy is an average guy. He is quite fit but not
as fit as the Mr. Speed. His name is Mr. Joe. He wants to
lose the belly fat and gain some strength. But he is a busy
man. He can only commit 2 times of training with me but he
promises to do cardiovascular training on his own. He
really wants to put on muscle, so I said ok, fair enough, I
gave him benefit of doubt that he will do his own cardio.

So he did twice week training with me. He trains really
hard and he gaining strength real quick. But when I ask him
about his cardiovascular training, he always comes out with
excuses. Oh yah, he always drinks too. For his re-measure,
I will reveal it at the end.

The third guy is a humble guy who is just started training.
His name is Mr. Yessir. He is not fit but is determined to
lose weight. His stamina is really bad and strength wise is
poor. But is normal for a beginner anyways.

He trains 3 times a week with me. I use circuit training to
train him. I also advise him to cut out carbs at night. He
also does not drink alcohol.

At the end of 8 weeks of training, I re-measure all three
of them. Mr. Active, his strength exploded. He can do 30
push-ups now. His bench press increased by 3 times and his
shoulder is stronger. He gained at least 3 kilogram of
muscle. But he is a bit disappointed with his body fat. It
did not budge. He trained so hard but yet it body fat did
not move. It is his inconsistency of his diet. He drinks to
much alcohol and ate too much junk. Yes, your muscle and
strength will response with consistent training but body
fat would not if you are not consistent with your diet.

For Mr. Joe, his results were quite similar. He did not
lose any body fat and gained only over half a kilo of
muscle. Again, his drinking habit is killing him and his
time commitment is too little. Mr., Joe needs to train a
minimum of 3 times a week to see more muscle gains, train
at least 3 times of cardio and cut out that alcohol. Cardio
can be done after the weight training session or on
non-weight training days.

Mr.Yessir is the champ here. He lost about 4 kilograms of
body fat, lost about 4 percent of body fat and gained about
2 kilograms of muscle. He has reached his goal that is set
during the first meeting with me. What is his secret? He
took action and is consistent with his training and diet.

He did not miss any training session and cardio session and
he also took out the carbs at night. Another big factor
here is that he limits his alcohol to only on Saturday
nights. His training is not as intense as the training that
Mr., Active and Mr. Joe has. It far less intense but the
thing is that he is consistent on his training; his diet
and limit his alcohol.

The 1 Most Important Step To Lose Belly Fat

This is the one step that you must utilize and take it into
heart if you ever want to lose your belly fat. You need to
be regular and focused on your weight loss program and lose
that alcohol for at least 8 weeks to see visible results.
If you are going to start a program to lose belly fat,
might as well start it right and start it strong to the end
goal!

----------------------------------------------------
Tony Leong is giving away his Tony Leong Weight Loss System
when you join his info packed Fast Fat Loss E-Mag for a
limited time only. Download it at
http://www.tonyleongweightloss.com

while it is still free.

Social Anxiety Disorder Self Test

Social Anxiety Disorder Self Test
Social anxiety disorder, also called social phobia, is
something far beyond the general nervousness or discomfort
in public situations which most people have experience of.
People suffering from a social anxiety disorder are anxious
and self-conscious to an extreme degree in day-to-day life
situations, whether they are facing a crowd or one person.
They have an excessive fear of being watched and judged by
other people, and such crippling, intense and chronic fear
often lead to emotional turmoil as well as physical
ailments.

Social anxiety disorder is currently affecting
approximately 15 million American. Because of its
resemblance to the general public nervousness type, many
people feel like a self test to help them make sure whether
their condition is an anxiety disorder or simply
nervousness. If you are one of these people, you may like
to go through the following test and share your results
with an anxiety specialist.

1. Check your symptoms:
- Are you constantly and extremely fearful of being judged
by others?
- Are you often concerned that you will be humiliated by
what you are doing?
- Do you have the fear that your body will let out the
signs of anxiety, such as your blushing, sweating, or
trembling?
- Do you realise that your fear is excessive or ungrounded?

2. Do you experience any of the followings when confronted
with a feared situation:
- extreme uneasiness
- a panic attack, during which you suffer an intense and
acute fear which is also accompanied by physical
discomforts such as racing heart, shortness in breath,
chest pain, dizziness, sweating, trembling, nausea or
diarrhea, numbness, cold or hot flashes.
- Have you tried everything possible to avoid facing the
situations which you fear?
- Does your fear impact your ability to cope with daily
life?

3. With regard to accompanying symptoms:
- Have you changed your sleeping or eating habits recently?
- Do you often find life meaningless and your efforts
worthless?
- Do you often feel sad, depressed or extremely guilty for
something?

4. In the past year, have you experienced one of the
followings as a result of alcohol or drug abuse:
- inability to fulfill work, study or family
responsibilities.
- dangerous situation, such as driving a car under the
influence.
- being arrested.
- continued abuse of alcohol or drug despite the problems
caused to you or yours.

As you can see, the social anxiety disorder self test is
designed to assess the physical and emotional symptoms you
are suffering, your thinking process with regard to social
interaction, as well as whether you also have accompanying
symptoms that may complicate the diagnosis of anxiety
disorder (such as depression or substance abuse). The
results will be more accurate if you answer all questions
without trying to hide the truth. Apparently, you will
need the professional help if most of your answers to the
test are positive. In fact, there is no need to shy away
from the doctors. With the number of the victims today,
you can assure yourself that you are just one of the many
many cases out there. You should also have in mind that,
in treating social anxiety disorder, professional
counselling is just as important as medications.

----------------------------------------------------
Are you tired of the cliche deep breathing technique for
treating anxiety? If so, you may like to check out the
Linden Method at: http://www.treating-anxiety.net .
Want a complete list of anxiety symptoms? Check out:
http://www.treating-anxiety.net/emotional-and-physical-sympt
oms-of-anxiety-attacks.html