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  • 2015-01-21T09:14:40Z via Pump Buddy Web To: Public CC: Followers , Public



    STORY HIGHLIGHTS

    People who run for at least four hours a week melt more calories than non-runnersDowning five 5-ounce cups of green tea a day boosts metabolismVitamin C can help you burn more fat, and D may help you lose fatYour body may not burn fat as efficiently if you down a huge meal right before bedtime

    (Health.com) -- Erase extra flab with these super-effective tricks.

    IN THE GYM

    1. Catch the running bug. You'll continue to burn fat after your jog: People who run for at least four hours a week melt more calories than non-runners, even when they're not running, a Yale University School of Medicine study reports.

    2. Crank it up early. Working out harder during the first half of your workout and taking it easier during the second burns up to 23 percent more fat than doing the opposite, according to a study from The College of New Jersey.

    3 & 4. Go hard -- and make it quick. Staying at 80 percent of your max heart rate for 40 minutes can amp your metabolism for 19 hours afterward, research published in Obesity notes. And doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent, a Colorado State University reveals.

    Health.com: 10-minute ab workout

    5 to 7. Lift dumbbells ... slowly. More muscle equals mega metabolism boost. Strength training can help you trim major fat, research reveals -- and doing 6 pack super-slow (versus normal speed) reps increases strength by 50 percent.

    Plus, using dumbbells activates more muscle fibers than using machines, explains Gregory Haff, Ph.D., an associate professor in the exercise physiology department at West Virginia University.

    8. Speed up, slow down. Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.

    9. Put on weight (literally). Wearing a weighted vest (about 10 percent of your body weight) while walking can boost your calorie burn by 8 percent.

    10. Download Rihanna, not Brahms. Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say.

    11. Let kettlebells ring. Not only does working out with kettlebells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time.

    Health.com: Get gorgeous arms

    12. Keep it up. As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham.

    13. Add poles. Use Nordic poles while you walk, and you'll burn 20 percent more calories, says research from The Cooper Institute in Dallas.

    14 & 15. Lift first, nix the rest. Doing strength training before cardio can torch more fat than cardio alone. And if you do one move after another without pausing, "you'll see more gains in strength and muscle mass," says Dr. Pierre Manfroy, M.D., consultant for the book "100 Ways to Supercharge Your Metabolism."

    16. Add pounds. Lift heavier weights for fewer reps to make your workout more intense -- and burn more fat -- Manfroy says.

    17. Try aromatherapy. Exercisers who inhaled strawberry and buttered-popcorn scents torched more calories than those who sniffed neutral odors, according to research from the Smell and Taste Treatment and Research Foundation p90x results in Chicago.

    Health.com: Aromatherapy massages: touch and scents can vaporize stress

    18. Box yourself in. Wii boxing knocks out nearly twice as many calories as some other games, like Wii golf.

    19. Kick it. Playing soccer not only torches more fat and builds more muscle than jogging, but it feels less tiring, Danish research reveals.

    20. Stay in shape. Fit people have more fat-burning metabolites in their blood than couch potatoes do, scientists say.

    IN THE KITCHEN

    22. Get more protein. Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.

    23 & 24. Guzzle green tea -- or coffee. Downing five 5-ounce cups of green tea a day boosts metabolism, says Lyssie Lakatos, R.D., author of "Fire Up Your Metabolism." Two cups of coffee will also do the trick, one study shows.

    Health.com: Is coffee healthier than you think?

    25. Have an omelet. Eating two eggs for breakfast while dieting will help you trim more weight and body fat than if you ate the same amount of calories noshing on a bagel, scientists say.

    26. Stay above 1,200 calories... "The average person's body goes into starvation mode if she eats fewer than 1,200 calories a day," says Eric Berg, author of "The 7 Principles of Fat Burning." "That's stress, and stress creates more belly fat."

    27. ... and cut calories gradually. If you diet, don't trim more than 250 calories a day. Cutting calories too quickly slows your metabolism down, Dr. Manfroy says.

    28 to 33. Munch on these. Almonds, cherries, yogurt, grapefruit, whole grains, and spicy foods have all been shown to torch fat.

    Health.com: 7 foods that fight fat

    34. Fuel up right. Eating a low-glycemic-index breakfast (such as muesli and peaches) will help you burn more fat during a subsequent workout than eating a high-glycemic-index meal (like waffles), researchers from the University of Nottingham reveal.

    35. Think before you drink. Sipping as few as 90 calories' worth of vodka can slow your metabolism by 73 percent, one study shows.

    36. Graze. Women who go without eating for long periods are more likely to have higher body-fat percentages than women who nosh more regularly, one study notes.

    37. Dine like a Greek. Eating a diet rich in monounsaturated fat (think olive oil, avocados) can help trim both weight and fat, research published in the British Journal of Nutrition shows.

    38. Stop gorging. Your body can only handle so much food at a time, so stick to 600 calories or less per meal to maximize fat-burning, says Leslie Cooper, co-author of "Flip the Switch: Proven Strategies to Fuel Your Metabolism and Burn Fat 24 Hours a Day."

    39. Skip juice. Reaching for an apple instead of apple juice is not only better calorie-wise, but it'll also do a better job of boosting your metabolism, Dr. Manfroy explains.

    Health.com: The best ways to boost your metabolism

    IN YOUR LIFE

    41 & 42. Get C and D. Vitamin C can help you burn more fat, and D may help you lose fat, research notes. Aim for 400 to 500 mg of C and 800 mg of D a day.

    43 & 44. Walk more (in denim). Researchers found that fitness-friendly offices (think treadmill desks, mobile headsets) helped people trim pounds and fat, as did wearing jeans to work, since dressing casual encourages you to move more. Wear comfy clothes when you can, pace while on the phone, and stand while chatting with co-workers.

    45. Add fish oil (And work out). Taking 6 grams of fish oil per day and hitting the gym three times a week can help nix body fat, an Australian study reveals.

    46. Work the day shift. Keeping nontraditional hours lowers levels of hormones that trigger satiety, increases blood glucose and insulin levels, and raises levels of the stress hormone cortisol (which can drive you to eat more), scientists say.

    47. Nix the boob tube. Cut your TV time in half, and you'll burn more calories each day, research from the University of Vermont suggests.

    Health.com: Too much TV linked to earlier death

    48. Go mental. People who visualized themselves training a specific muscle boosted the strength in that muscle group, researchers found.

    49. Eat a smaller dinner. Your body may not digest food -- and burn fat -- as efficiently if you down a huge meal right before bedtime, especially because your metabolism is slower while you sleep, Dr. Manfroy says.

    50. Jump-start your morning. Wake up your metabolism -- and get fat-burning started -- by doing some sort of exercise within the first few hours of being awake, Cooper suggests.

    51. Get your snooze on. Sleep for a solid 81D 2 hours instead of 51D 2, according to research published in the Annals of Internal Medicine, and you'll lose more fat. Sweet dreams!

    Copyright Health Magazine 2011

    http://www.cnn.com/2010/HEALTH/12/28/fastest.fat.burners/index.html
  • 2015-01-13T02:32:36Z via Pump Buddy Web To: Public CC: Followers , Public



    Do you want to totally turn your entire overall health by working with P90X, the astonishing home workout this season? Do not literally make an attempt to make lame justifications on account of not getting into the most beneficial shape of your lifestyle, so start-up right this moment!

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    http://www.infobarrel.com/P90X_Outline_of_Tricks_and_Some_Tips
  • 2014-12-07T15:19:52Z via Pump Buddy Web To: Public CC: Followers , Public

  • 2014-11-21T20:26:51Z via Pump Buddy Web To: Public CC: Followers , Public



    Escalating Density Training (EDT, for short) is a fast way to build muscle wherever you are. EDT has only been around a few years, but has been used by many people to build muscle, lose fat, and generally get in better shape.

    Escalating Density Training was invented by Charles Staley who is a world renowned strength training and performance coach. He said that the idea behind EDT was to get in the best workout in the least amount of time.

    The name comes from the idea of the workout routine. Each consecutive workout routine will build on the last, literally. The goal for each EDT workout is to increase the number of repetitions you do in each time interval. For example, let's say you do 50 pushups in 15 minutes. The amazing next workout, you need to do at least shakeology results 51 pushups in 15 minutes. You will be doing more and more work in the same amount of time in each workout, so your training density (50-51 reps) is escalating each workout.

    Things You Will Need

    Equipment:Time: only as much as you want to spend.

    Yourself

    Weights: only if desired-you can also use bodyweight exercises.

    Timer or watch.



    Step 1First, decide how much time you'd like to take exercising. If you haven't worked out in a while, then you should definitely consider only spending 10-15 minutes for the first few times of doing an EDT workout. When I first started EDT or when I use a new exercise for the first time, I only go for 10 minutes. You can always add more time later.

    As a general rule, you should do one exercise for each 10-15 minute interval. If you only have 15 minutes to spare, then you should only be doing one exercise. If you've got 30 minutes, then you can probably do 2 or even 3 different exercises.

    Step 2Next, you need to decide what kind of exercises you'll do, or what you'll be able to do in the time allotted. I prefer to use only bodyweight exercises because I don't have to setup any exercise equipment or waste time moving between pieces of exercise equipment.

    If you plan on using weights, free weights are usually best for Escalating Density Training. If you have some type of exercise machine, then more power to you. You should always work with whatever you're most comfortable with.

    Step 3Once you've decided how long you'll take, set a timer for that long and get ready to start whatever exercise you've chosen. Example workout: Pushups

    Set timer for 15 minutes.

    Start timer.

    Do as many pushups as possible until the timer goes off.

    Rest as often as necessary during the 15 minutes, as long as you continue the pushups when you feel you're ready. The ultimate goal is to do as many as you possibly can within the time period.

    By doing Escalating Density Training, you can honestly expect results the next day (in the form of feeling like you worked out more than a mere 15 minutes).

    After a few weeks of working out for only 15 minutes a day, you will notice increased muscle mass and you'll probably even notice some fat starting to melt off. When you build muscle, your body requires more calories to maintain the new muscle, so you burn fat.

    Escalating Density Training-builds muscle, burns fat, all in 15 minutes a day.

    Tips & WarningsStart out slow (10 minutes) if you haven't exercised in a long time.

    Your goal is always to beat the last number of reps you had for that exercise. If you had 30 reps in 15 minutes last time, your goal this time should be 31 at the very least.

    Take as much rest as you need during each workout. If you can only squeeze out 10 reps and need to rest, go ahead. Don't kill yourself trying to go further than you need to at this point.

    Don't do reps until failure. You should rest before you get to the point of failure.



    If you really feel inclined to do even more during your workout, then you can do exercises for opposite muscle groups. i.e. if you do bicep curls, while you rest from those, you can work your triceps. This way, you're never actually resting and doing nothing. You're resting from working one muscle group while working another.

    Do different exercises each day. I do pushups one day, then squats another day, then bent over rows another day. This way you spread out the work being done with each muscle group and never overwork any.

  • 2014-10-24T20:15:53Z via Pump Buddy Web To: Public CC: Followers , Public

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  • 2014-02-12T15:25:27Z via Pump Buddy Web To: Public CC: Followers , Public

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