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List of all Articles in Aerobic
Here you can browse through a list of all the article titles in this category, or maybe search for an article that you have seen before and want to read again.
If you can't find what you're looking for here then why not try our related categories section.
Exercise and Heart Health a Life Giving Marriage
Most people get their health out of a bottle these days, be it a bottle of vitamins or pharmaceuticals. However, with a little effort and dedication you really can get a hold on your life, turn it round and live it to the full!
If you've been...
Exercise And Your Anaerobic Threshold
If you’re like most people you’re looking to get the most out of a workout that you possibly can. However exercising to build endurance requires a different approach than exercising to lose weight. To get the most out of your workout you need to...
Have More Energy Today
I've had problems with fatigue and a lack of energy all my life. It would be wonderful to know why. I've asked doctors, read books, and learned that some questions just won't be answered in my lifetime. I've also learned that even without...
Non-Surgical Treatments For Back Pain
If you suffer from severe back pain and fear that surgery may be
necessary, or if surgery has been recommended and you question
the wisdom of it, you may want to try some non-surgical physical
treatments first.
Unless your back pain is due...
Why Losing Weight Should Not Be Your Ultimate Goal
You see it everywhere. Lose 10 lbs, turn fat into muscle, trim inches from your waist line. Do these statements make sense? Are they possible? Well, yes you can lose 10 lbs of body weight. Yes you can make the circumference of your waist smaller....
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4 Critical Factors to achieving your dreambody
"The 4 Critical Factors to Achieving Your Dream Body"
by Tony Tass.
Pay close attention.
I'm about to tell you everything you need to know to get
the dream body you've always wanted. You can do this
WITH JUST the information I'm about to give you.
So if you're interested in achieving a body that's leaner, healthier, and more muscular, pay VERY close attention.
There are 4 (FOUR) Factors that anyone who wants to transform their body, needs to do or follow. No if's, and's, or but's.
There are NO SHORTCUTS. These MUST be followed.
The 4 Factors are:
1) Eat a Proper Diet
2) Do some Aerobic Exercise
3) Perform some type of Weight Training
4) Get enough Rest
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1) Eat a Proper Diet
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This first factor is extremely important. First off, before you can change your diet for the better, you need to know exactly what it is that you're eating on a daily basis.
The best way to do this is to write down everything you eat. You can use software for this or do it manually, using a book such as "The Complete Book of Calorie Counts", by Corinne Netzer.
Once you've looked at what you're eating, you have to make the necessary changes. For some, it may be as simple as eliminating junk food. For others, you need a complete overhaul of your diet.
What you need to eat, and what works best for most people is a diet properly balanced between Protein, Carbs, and Fat. That does not mean following a 90% carb diet, nor does it mean following a 90% Protein diet either.
Start off with something like a diet similar to a Zone-type diet where you're eating 40% carbs, 30% protein, and 30% fat. See how this works and then fine tune it. Make small adjustments week to week, for example increase protein 5% and decrease fat 5%, etc.
By doing this, and noting the change, you'll become a master at knowing your body and how it responds to different diets.
And eat ONLY until you're full. DO NOT eat past that, even if it means you're leaving food on your plate.
Make sure you get all your food in at least 4 meals a day and, preferably 5 or 6. By eating smaller meals, spaced throughout the day, you'll have better energy, and will increase your metabolism.
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2) Aerobic Exercise
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Aerobic exercise is important for 3 reasons.
1) It's very good for your heart
2) It helps to increase your metabolism
3) It burns extra calories
I recommend that you do some kind of aerobic exercise 3-4 times per week for about 30 minutes each time.
Now, you may burn only 200-300 calories during this time, which to be quite honest is not much.
However, your heart rate and metabolism are both elevated for many hours AFTER your 30 minutes of aerobic exercise and you could burn another 200-300 calories over the next 7-8 hrs.
Remember, the heart is a muscle, so do your aerobic exercise. And as a bonus, the calories burned will help you achieve your goals faster.
If you're already lean enough, you could cut down on the aerobic exercise to 2-3 times a week.
If you hate aerobic exercise (like sitting on a stationary bike), do what I do. Use this time to read a book or magazine you enjoy. You'll be amazed at how quick the 30 minutes is over.
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3) Weight Training
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Weight Training is extremely important because:
1) It builds muscle
2) Alters your body composition
I recommend training with weights 2 times per week, up to a maximum of 3 times per week. You can split the body up into 2 parts and do half one day, and the other half 3-4 days later.
Do exercises such as Squats, Bench Presses, Overhead Presses, Dips, Chin-Ups, Lat Pulldowns, and Deadlifts.
These basic, free weight exercises will pack on more
calorie-burning muscle than any machine ever could. They will also help you build muscle the fastest.
By performing exercises that involve large muscle groups, you are recruiting more muscle fibers when you lift, which will ultimately lead to better muscle gains for you.
Remember that every pound of muscle you gain, will burn calories just by existing. That is if you gain 5 lbs of muscle, you will burn extra calories EVERY DAY because that muscle needs nutrients to live.
So guess what? You can eat more and NOT gain weight. So do your weight training.
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4) Rest
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This last factor is the one that most often overlooked.
If all you do is lift weights, do aerobic exercise, and not sleep or rest much, you will quickly overtrain, and build up a lot of stress and completely stop your progress.
You'll be eating right, lifting hard, doing aerobic exercise, but if you get 4 hrs of sleep a night, you are wasting your time.
The body needs to rest. It's during this rest that your body will repair itself and get stronger. Please DO NOT short-circuit this process. Get AT LEAST 7-8 hrs sleep per night.
It will do WONDERS for your progress and FAT LOSS.
Follow the 4 Critical Factors I explained above and you will be well on your way to achieving the DREAM BODY you've always wanted.
Good Luck with all your Fatloss & Fitness Goals!
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Tony Tass is the author of the best-selling book "How to Get the Dream Body You've Always Wanted in 12 Short Weeks or Less!" - a complete system to turn your dreams into reality! Go to: http://www.dreambodynow.com now and also get a FREE Fatloss Mini-Course!
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(c) 2001 Waterdown Publishing,
About the Author
Tony Tass is the author of the best-selling book "How to Get the Dream Body You've Always Wanted in 12 Short Weeks or Less!" - a complete system to turn your dreams into reality! Go to: http://www.dreambodynow.com now and also get a FREE Fatloss Mini-Course!
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