Sunday, January 31, 2010

Six-Pack Abs - How To Get Six Pack Abs

Six-Pack Abs. Six Pack Ab Workout, How To Get Six Pack Abs, Workout, kiefit.comSix-Pack Abs - How To Get Six Pack Abs
By Vince DelMonte

One of the most popular requests among people in the gym is to get six pack abs. There is no doubt about it, obtaining this elusive goal not only takes hard work, but also demonstrates that you clearly know what you are doing in the gym. Learning how to getsix pack abs is definitely not the easiest thing in the world but it's also not the hardest, as long as you follow the right steps.

So, what should you be doing to get results?

1. Focus on your diet.

Without a clean diet, six pack abs will never be yours. One thing you must realize is that while exercise is important, it's only going to take you so far. No matter how many crunches or sit-up variations you perform, if you've got a solid layer of fat covering your stomach, your muscles are not going to be seen.

Try and focus on consuming enough protein to keep your appetite under control, supplemented with healthy fats for satiety and fruits and veggies for energy. It is important, however, that you are running a calorie deficit, because regardless of the food you eat, if you are consuming more than you burn off that day, you aren't going to lose weight.

2. Perform a variety of exercises

Next up on your quest for six pack abs, you need to make sure you change up the exercises you perform on a regular basis.

While it's fine if you have some that you generally like to stick with as you really feel it when you do them, try and alternate between at least a few from week to week.

The main reason for this is because your abdominal muscles adapt to change very quickly. As soon as they are finished adapting, you are going to stop seeing results - this is the truth about six pack abs.

By keeping them guessing as to what's coming, you keep the results coming as well. Don't make the mistake of doing the same boring workout, day in, day out.

3. Get Your Cardio In Line

Finally, step three for getting a nicely chiseled stomach is performing cardio properly. This isn't to say you should run out and start doing hours upon hours on the treadmill. We aren't aiming to turn you into a hamster here.

All you really need is a few quality sessions of cardio work a week. What's high quality? Sprint sessions. Skipping. Hill running. Anything your body is not efficient at.

Yes, these are going to be much more intense than plodding along at a moderate pace while you read the fitness magazine of the week, but trust me, you will get results a thousand times faster.

Crank that intensity up for twenty to forty seconds and then back it down again for another minute. Repeat this process eight to ten times and you'll have a workout that'll shed that body fat in no time.

So, next time you're admiring your physique in the mirror and are still longing for a better mid-section, take these three factors into consideration and you'll discover this is the truth about six pack abs.


----------------------------------
About the Author:
Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com
He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.



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Fat Loss Power of Food

carbs, carbohydrates, protein, fat, calories, fiber, meals, kiefit.comFat Loss Power of Food
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com


I know that most readers think that fat loss is all about exercise, but you must know that good nutrition is just as important for fat loss results. Making the correct food choices is your secret weapon in the rush to get the best body for summer. Eating right will help you lose fat and increase your energy dramatically, so that you'll have plenty of stamina for social life, in the gym, and at work.

When I start working with clients, I have everyone enter their food intake on a nutrition tracking website to allow both of us to evaluate their nutrition. Some of the common problems that I see are:

1. Too many treats per day. As one client said, ''I still have one treat per day such as chips, a chocolate bar, a donut, or a rib sub each day, and sometimes I skip breakfast. But other than that, I think it is pretty good.''

If that’s the case, and you are trying to lose fat, then you will have a difficult time. You just can't eat that many treats (read: garbage) and expect to get lean (unless you are 16 years old).

2. Skipping breakfast.

3. Not eating enough fiber.

4. Not eating enough lean protein and low-glycemic, low-fat carbohydrate sources.

5. Not eating much during the day and then eating a huge dinner.

Solutions:

1. Set the tone with the first meal of the day by consuming a lean protein source and high-fiber, low-glycemic carbohydrates. Fiber at this meal will help control blood sugar over the morning and can help modify appetite at subsequent meals.

2. Consume mini-meals to prevent starvation-induced meal binges and energy slumps.

3. Choose snacks that contain protein and fiber, such as almonds.

4. Keep your dinner moderate, and avoid high-calorie feasts.

5. Consume calorie-free beverages, preferably Green Tea or water.

6. Consume at least the recommended amount of fiber through vegetables, fruits, almonds, etc. But start adding fiber to your diet slowly and drink more water.

7. Try to improve your nutrition each day. This will help get you into healthy eating habits. Be consistent with your training and nutrition, and you'll get results.

So here is your challenge. Start with one day and eliminate all of the processed foods from your nutrition plan. I want you to go one full day without foods containing added sugar, hydrogenated oils, or high-fructose corn syrup (HFCS).

If you do this, you'll feel amazing and energized. You will probably have your best workout of the year and you'll probably get more done at work as well.

Replace the junk with lean protein sources, fruits, vegetables, nuts, whole grains (such as oat-based products), water, and green tea. Make sure to log your food intake on fitday.com and compare it to your regular eating. You'll notice that it is very hard to overeat when you eat only healthy foods. And then next week, try going two days without processed foods.

Keep focusing on one improvement each day and soon you'll have better nutrition habits and fast fat loss to go along with it...not to mention a new body!

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training


About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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Bodybuilding Hormone Secrets

growth hormone, cardio, fat loss, workout, exercise routine, burn fat, lose weight, kiefit.comBodybuilding Hormone Secrets
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com


More today on the secrets of supersets...

In the past, I've mentioned supersets being effective simply because they save you time - and that results didn't depend on your heart rate (even though it gets jacked with supersets).

But recent research suggests another reason for the effectiveness of supersets - and that's the increase in Growth Hormone in your body.

GH, for those that don't know, is one of the hormones in your body that increases fat burning.

It's also one of the most popular scam supplements that you hear about in spam email.

So why is GH so popular?

Because everyone calls GH "the Fountain of Youth". It's supposed to make you lose fat and apparently make you look and feel younger...(and it must work - I was 'accused' repeatedly in NZ and Australia of being only 25 years old - almost 7 years younger than I really am - must be the TT lifestyle).

And that's why it doesn't surprise me that both interval training and high-intensity resistance training have both been shown to increase GH.

But the so-called GH boosting supplements aren't backed by science. On the other hand, I've been able to show you the science behind Turbulence Training. And not only science, but results too!

But now for some bad news...a recent study (from JCEM, 91: 678-, 2006, for any science nerds) showed that obese men burn fewer calories and have less post-exercise GH than normal men. And the obese men also had higher cortisol levels. AND the obese men burned fewer calories in the post-exercise period. That's a triple-yikes!

Three strikes against obese men...and possibly why some guys have a heck of time losing fat in the first place. Their hormones are out of whack to begin with - so its harder for their bodies to burn fat.

If you turn to a low-fat diet and lots of cardio, you aren't going to get the GH response that you would if you eat according to Dr. Mohr's TT fat loss guidelines and if you use the TT workouts.

So let's review the TT workout set-up that will get you more results in less time...I'm talking 3 workouts of 45 minutes per week that will blast your post-exercise metabolism through the roof and help maximize your hormonal response to exercise.

A - The Warm-up

We use three bodyweight exercises done in a circuit. This is a much better way to prepare for training than by walking slowly on a treadmill.

B - The Strength Training Supersets

This can be as little as one brilliant superset (DB squats + DB presses) if you have only 10 minutes, or up to 4 supersets if you want to spend 30 minutes on your TT Strength Training.

C - Intervals

Bodyweight circuits, stationary bike intervals, or running on the treadmill or outside, these are just a few of the ways we can do intervals for 10-20 minutes.

We don't need 40 minutes of slow cardio, or even 40 minutes of intervals.

There is still a lot to learn about interval training, but most research is using only 20-minute interval workouts to get major, much-better-than-longer-cardio results.

As I learn more, you'll learn everything.

So that's that. Eat according to Dr. Mohr's TT Fat Loss Guidelines to avoid the Western Lifestyle, and exercise and live according to the TT lifestyle, and you'll look and feel fantastic - and YOUNGER!

3 sessions of 45 minutes per week for your fountain of youth,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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Wednesday, January 20, 2010

Top 10 Tips To Successful Teen Bodybuilding Part 2

Top 10 Tips To Successful Teen Bodybuilding Part 2
By Vince DelMonte


As discussed in part one, teen bodybuilding can start at a very young age allowing young fitness enthusiasts a whole new world to pursue. Teen bodybuilding is an excellent way to promote a healthy lifestyle since it requires regular weight training, cardiovascular training, balanced nutrition and even stimulation of the mind since the topic of teen bodybuilding involves constant education. Teen bodybuilding can also help you erase nicknames like “Skinny Mini,” “Scrawny,” “Tooth Pick,” “Twiggy,” and in my own personal case, “Skinny Vinny!”


Unfortunately teen bodybuilding is not as easy as it looks and can result in injury, bad habits and frustration if stated with out structure and progression. Here are the next five tips to successful teen bodybuilding:


6. Learn Proper Technique First


How well do you think you would golf without supervision? How well do you think you
will skate without coaching? How well do you think you will play piano without lessons? How much muscle do you think you will build without proper lifting technique? Not much!

I hope you are humble enough to swallow your pride and accept the fact that your first step should be getting professional coaching from a reputable fitness trainer. I know many of your friends will not even consider this and you will be told, 'just learn it yourself,' or 'watch others.' Can you imagine a medical surgeon or dentist who took this approach? Yikes!


Think about it. You are going to be lifting weights the rest of your life. Is spending a few hundred or even a few thousand dollars, on a professional fitness trainer, not going to pay you back over and over (for the rest of your life) if you do things correctly right from the start? Definitely! If you start lifting weights incorrectly, get ready to spend the money you saved on a coach for a rehab therapists next vacation! If you don't get injured now, most likely it will be in the next few years.



7. Stretch Just As Much As You Lift


Stretching is the most under rated physical quality which is unfortunate because shortened muscles perform weaker and slower and have a higher incidence of injury. Stretching is the only physical quality which more is better. Stretching is one of
muscle building, body building, Teen Bodybuilding Tips, Stretching, kiefit.com the only habits that can not be over trained.

If you are serious about getting into the world of teen bodybuilding, I encourage you to start this habit early. Most text books teach stretching methods that include 20-30 seconds per stretch. Don't even waste your time if this is your idea of stretching. From real world, in the trenches, experience, I would suggest stretching at least the same amount of time that you lift. That means, for every 1 hour of weight training you perform, you must balance the effect of weight training with one hour of stretching. Therefore, if you weight train 4 hours in the week, you better be stretching for at least 4 hours in the week. If you are really lazy, start stretching for at least half the amount of time that you lift. After you see the benefits of increased strength, quicker recovery and less injuries I am sure you will have no problem bumping up your stretching sessions to the recommend 1:1 ratio.

Fail to stretch at least the same amount that you lift is almost a sure fire way of shortening a teen bodybuilding career or lifestyle. Remember, weight training shortens and tightens the connective tissue you train. Stretching counters the effect and ensures your muscles have room to grow!

8. Focus On Bodyweight Strength First


It amazes me at how many teen bodybuilders can barely do a set of 40 push ups, 20 chin ups and 30 dips. In my opinion, these are some standard upper body fitness tests that should be accomplished with ease before loading is introduced (it might take your 3 or 4 months to achieve this if you can't do them right now). I once heard a famous fitness coach say, “You have no freaking business using a load if you can't stabilize, control, and move efficiently using your own bodyweight.” I would have to fully agree.

What's the point of a sloppy 150 pound lat pulldown if you can't do 10 bodyweight pull ups? What's the point of a 185 pound bench press with microscopic range reps, if you can push up your body a couple dozen times? What's the point of a 500 pound leg press if you can do a set of one legged squats down to the floor? Believe me, after a few months of conditioning your body to body weight training, you will be blown away by how quickly your weights climb when you introduce loading.


9. Keep Your Workouts Under 1 Hour


Unless you are in a teen bodybuilding competition for the longest workout possible, it bewilders my mind what you could possibly be doing for longer than a hour! Unless you go to the gym for mirror workouts (that's when you spend more time looking in the mirror than actually lifting)I suggest getting some help with your workout program. If it takes longer than 20-30 minutes of even moderate intensity lifting to fully exhaust a muscle, I have to question your workout intensity.

Shorter more intense workouts will always trump longer less intense workouts.
Your goal should be in fact to complete your workout faster and faster. This will force your muscles to condition and adapt to a greater work load. The more work you expose your muscles too, in a shorter amount of time will improve your muscle density. Your bodies ability to tolerate greater workloads.

10. Develop Full Range Of Motion


Initially, teen bodybuilding should involve building strong muscular attachments, tendons, ligaments and bones – text books refer this as anatomical adaptation. Look at building your muscles as the finishing touches on a solid house. You would not want to start framing the house until the foundation has been built. Strengthening your tendons, ligaments and bones would be considered building a strong foundation to build from.

What is the best way to begin a strong foundation for a house to stand on? Build from the bottom up or in our case, from the inside out. This means developing a full range of motion with each weight training exercise to ensure all the muscle fiber gets activated and all the supporting tissues are fully involved.


Think about it. Partial movements will only develop partial muscle. Full movements will develop full muscle. What would get you better results? Squatting 135 pounds with your butt to the floor or squatting 225 pounds for about ¼ of the way? That's correct, involving the entire range of motion with a lighter weight will involve more musculature, improve your mind-muscle connection quicker and strengthen all the supporting tissues more rapidly. Initially, as a
teen bodybuilder, you should never sacrifice range for load.

Conclusion


If you are serious about doing teen bodybuilding safely and effectively than take all of the tips very seriously. Do not pick and choose the ones you wish to follow. They will all result in a long and fruitful bodybuilding lifestyle. To your teen bodybuilding success!

Here: Top 10 Tips To Successful Teen Bodybuilding Part 1


----------------------------------
About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.


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Top 10 Tips To Successful Teen Bodybuilding Part 1

Top 10 Tips To Successful Teen Bodybuilding Part 1
By Vince DelMonte

Teen bodybuilding is growing at an alarming rate, as enthusiastic teens hit the gym every night of the week. I don't blame them. Teen bodybuilding is one of the most effective ways to boost a skinny guys self-confidence and self-image. Did I also mention lots of attention and admiration from the ladies and respect from the guys. Teen bodybuilding does not just help out with vanity but promotes a nutritious diet, disciplined lifestyle, and strong work ethic.

So the question is, how is teen bodybuilding done right? Should teen bodybuilders read the latest bodybuilding magazines? Learn from their friends or a professional? Train every day or every other day? Rely on supplements? Start when they are done growing or earlier?

Focus on endurance training heavy lifting? Teen bodybuilding has dozens of questions and many different opinions on each. Here is my top 10 tips to successful teen bodybuilding in no particular order:


1. Avoid Steroids


Duh! This might sound obvious and if you have not been offered steroids yet, make your stand now and be prepared to say 'no' when you get backed into a corner. Your body is flowing with more natural hormones than any steroid could replace. Don't screw up your natural hormonal levels at such a young age. Even though all your friends might laugh at you for not conforming to the pressure of using illegal drugs, be a real man and train drug free. In the end your friends will respect you more for staying away from the dark side.


2. Focus On Clean Eating


Old habits die hard. Believe it or not, the nutrition habits you are creating today will affect you all the way into your adult years. As a young teen bodybuilder, you have an opportunity to create good habits at an early age. Focus on eating clean carbohyrdates like whole wheat breads, oatmeal, brown rice, potatoes, fruits and veggies. Focusing on eating a variety of clean proteins like tuna, chicken, fish, cottage cheese and protein shakes. Balance out your meals with clean fats like olive oil, fish oil, natural peanut butter and nuts. Take pride in the fact that you even know what clean eating is. Look at this as an opportunity to be an example to your friends to be walking statue of health! I promise you that you will have a few friends who admire your physique and ask you for advice!


3. Avoid One Body Part Workouts And Focus On A Full Body Workout


A full body workout? But all my friends are training chest tonight. And tomorrow they are training back. And on Wednesday they are training arms. But if you have the courage, you are not going to follow the herd and trust me. You are too young to be splitting up your muscles groups into only one body part a day. Unless you are pursuing a career in competitive bodybuilding, one-body part splits are an excellent way to over train at a young age. Look at it this way. Do you only eat once per week? Do you only take supplements once per week? Do you only sleep once per week? Do you only study once per week? Than why would you train your muscle groups only once per week? It does not make sense. Full body workouts will allow you to hit all your major muscle groups three times in the week, without overtraining, instead of only one time.


4. Emphasize Your Conditioning


Teen bodybuilding can actually become something that appear to be a lazy man's sport. Next time you walk into the weight room, count how many people are actually doing something. Seriously, I guarantee you will see more people standing around and talking, adjusting weights and staring in the mirror. Not many people are actually hustling from one exercise to another or even sweating. That's another reason to avoid one body-part bodybuilding style workouts. They don't emphasize your fitness or cardiovascular system. Your weight training program should be incorporating more than just weights. Balance out your sessions with some skipping, stair climbing, hard running, supersets, and really short rest periods. If you don't feel like you are going to throw up at the end of your weight training sessions, I have to question your workout intensity.


5. Stick to Basic Supplements


Your a teenager and should be saving your money for college and your first car. Don't get scammed by over hyped supplement ads that promise the world. Follow the saying, 'If it looks too good to be true, than most likely it is!” All you need to budget for now is a high quality multi-vitamin which you should take for life as well as a high quality protein powder in your arsenal and a regular omega-3 fish oil cap. Between these three supplements you are more than covered. Don't worry about creatine, glutamine, fat burners, testosterone boosters or even NO2 products. The first three to four years of your lifting should be done with just the basic supplements.


Conclusion.


Stay tuned for part two when I reveal the next top five tips to successful
teen bodybuilding.
Part 2 click hier!

About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at
www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.



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Heidi


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Saturday, January 16, 2010

Friday, January 15, 2010

2 Cardio Mistakes You're Still Making

cardio mistakes, cardio myths, calories, total calories burned, calories burned, kiefit.com2 Cardio Mistakes You're Still Making
By Tom Venuto, NSCA-CPT, CSCS

www.BurnTheFat.com

The controversies over cardio for fat loss are endless: steady state versus intervals, fed versus fasted, long and easy versus short and intense, and so on. Obviously there is a lot of interest in cardio training and how to do it right. Sadly, most people are still doing 2 things terribly wrong and it’s killing their results…… As best as I can figure, there are two major reasons why people are still mucking up their cardio programs for fat loss.


REASON #1: NOT ENOUGH FOCUS ON TOTAL CALORIES BURNED


Most people aren’t burning enough darn calories.


Why? Well, I guess they are too busy worrying about the “proper” type of exercise (which machine or activity), the mode (steady state or intervals), the “optimal” ratio of intervals, or the “best” duration.


Some people coast along on the treadmill at 2.3 miles per hour or some similar sloth-like pace and they think that just by hitting a TIME goal, such as 45 or 60 minutes, that with “X” duration completed, they are assured to get the results they want.


On the other extreme, we have folks who have found or created some mega-intense, super-duper short training protocol like the “4-minute wonder workout from Japan.” Just because the workout is high in intensity and it is performed in intervals, they too think they are assured to get the results they want.


What’s missing in both cases is the realization that total fat loss over time is a function of total calories burned over time (assuming you don’t blow your diet, of course).


AND…


Total calories burned is a product of INTENSITY times DURATION, not intensity OR duration.


Too much focus on one variable at the exclusion of the other can lead to a less than optimal total calorie burn and disappointing results. And remember, intensity and duration are *variables* not absolutes! (“Variable” means you can change them… even if your “guru” says you can’t!)


When you understand the relationship and interplay between INTENSITY X DURATION you will find a “SWEET SPOT” where the product of those variables produces the maximal calorie burn and maximum fat loss, based on your current health condition and your need for time efficiency.


REASON #2: TOO MUCH FOCUS ON WHAT TYPE OF CALORIES BURNED


As best as I can figure, there is one whopper of a mistake that is still KILLING most people’s cardio programs and that is…


Way too much focus on WHAT you are burning during the workout - fats or carbohydrates - also known as “substrate utilization.”


This idea comes from the notorious “fat burning zone” myth which actually tells people to exercise SLOWER and LESS intensely to burn more fat.


Hold on a minute. Pop quiz. Which workout burns more calories?


(A) A 30 minute leisurely stroll through the park

(B) A 30 minute, sweat-pouring, heart-pounding, lung-burning run?


Like, DUH!


And yet we have trainers, authors and infomercial gurus STILL telling us we have to slow down if we want to burn more fat??? Bizarre.


The reason people still buy it is because the “fat burning zone” myth sounds so plausible because of two little science facts:


- The higher your intensity, the more carbs you burn during the workout

- The lower your intensity, the more fat you burn during the workout


And that's the problem. You should be focusing on total calories and total fat burned during the workout and all day long, not just what type or percentage of fuel you are burning during the workout.


It’s not that fat oxidation doesn’t matter, but what if you have a high percentage of fat oxidation but an extremely low number of calories burned?

If you really want to be in the “fat burn zone,” you could sit on your couch all day long and that will keep you there quite nicely because “couch sitting” is a really low intensity (“fat-burning”) activity.

(Of course, “couch sitting” only burns 37 calories per half hour…)

HERE’S THE FAT-BURNING SOLUTION!


In both cases, the solution to burning more fat is drop dead simple: Focus your attention on how you can burn more TOTAL calories during your workout and all day long.


If you want to burn more fat, burn more calories and you can do that by manipulating ANY of the variables : intensity, duration and also frequency.


If you build your training program around this concept, you will be on the right track almost every time.


BUT WAIT - THERE IS MORE TO IT…


Naturally, we could argue that it’s not quite this simple and that there are hundreds of other reasons why your cardio program might not be working… and I would agree, of course. But on the exercise side, the ideas above should be foremost in your mind.


On the nutrition side, you have to get your act together there too.


For example, many people increase their food intake at the same time as they start a cardio training program thereby putting back in every calorie they burned during the workout! Then some of them have the nerve to say, “SEE, cardio doesn't work!”


Incidentally, this is the exact reason that a few studies show that adding cardio or aerobic training to a diet “did not improve fat loss”: It’s not because the cardio didn’t work, it was because the researchers didn't control for diet and the subjects ate more!!


It should go without saying that nutrition is the foundation on which every fat loss program is built.


Choose the combination of type, intensity, duration and frequency that suits your lifestyle and preferences the best, and WORK THE VARIABLES to get the fat loss results you want, but whichever cardio program you choose, remember that a solid fat burning nutrition program, such as
Burn The Fat Feed The Muscle is necessary to help you make the most of it.

Train hard and expect success,


Tom Venuto

Fat Loss Coach

www.BurnTheFat.com


About the Author:
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com


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Monday, January 11, 2010

Sprinting Training,physical conditioning, conditioning workout,Training, kiefit.comAdaptations To Sprint Training
By Vince DelMonte


If you are looking to improve your physical conditioning, sprint training is one of the best ways to go about doing so.


Many individuals prefer sprint training because it takes a lot less time than traditional forms of cardio that have you going for thirty to sixty minutes at a time and there are a great number of benefits that will be seen when you do this more intense form of sprint training workout.


EPOC


One of the biggest benefits you’ll get from sprinting is the EPOC effects it creates. This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.


Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout. To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.

Metabolic Adaptations


Next, when you perform a number of sprint training workouts, the body will upregulate its ability to produce enzymes that are going to work at increasing the storage capacity of the muscle for energy substrates such as ATP.


This then has the corresponding effect of allowing you to work out harder for a longer period of time without fatigue setting in. Note though that this occurs when you are working more on the aerobic side of things, so while it is intense, you are still utilizing oxygen.


If no oxygen is present, you will only be able to last 5-20 seconds, regardless of how well conditioned you are (the better condition you are though, the harder you will be able to work during that time).


Phosphate Metabolism


The next benefit you’ll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body’s fuel source for muscular activity, so anything you can do to increase this is going to be beneficial.


Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%.


Glycolysis


The next adaptation that will occur after you’ve been doing sprint training for a period of time is that of glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise.


Phosphofructokinase (PFK), an enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).


Intramuscular Buffering Capacity


Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.


This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.


Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.


So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.


The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.


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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly by using the correct cardiovascular and weight lifting techniques.


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Tuesday, January 5, 2010

Available Now! - Free KieFit Journal January '10 Edition "Yeah, it’s 2010 - Feeling Healthy!"

Available Now! - Free KieFit Journal January '10 Edition

"Yeah, it’s 2010 - Feeling Healthy!"


health and fitness, kiefit.com, online magazine, online publication about fitness, Training, vince del monte training tips, workout and training

Here is the January 2010 issue of KieFit Journal.
The free online publication about fitness, nutritional supplements tips

and workout instructions.

Have fun reading.

Stay fit and healthy,

Heidi

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CLICK HERE: http://www.kiefit.com/
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Do you write articles about health, fitness, sports, nutrition etc?

Feel free to send it to us. If your article meets our needs we will be willing to publish it.
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Heidi

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Friday, January 1, 2010

HAPPY NEW YEAR!


A HAPPY NEW YEAR!


happ new year, happy new year 2010, wishes for 2010, kiefit.com
I wish you a healthy and successful 2010!
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Subscribe to the monthly KieFit Journal NOW!
CLICK HERE:
http://www.kiefit.com/
=====================================

Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com

Enjoy your healthy life!

Heidi

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