The Road Warrior

Getting lean is a process. Unless you are naturally gifted, this will take some commitment on your part. You will have to lift weights to maintain and build new tissue. You will have to develop a solid nutritional plan. Finally, you will have to implement an effective cardiovascular routine. It's time to run, Road Warrior!

Now, I know what you're thinking: "Time to lace up my shoes, hit the road, and run for endless miles..."

Nope.

Here come the intervals!

While long, slow, consistant cardio programs (5k, 10k, Marathons, etc) have their place in the fitness world, they are not the best at producing a lean, muscular physique. It's just not in the science. I'll explain that a little later, but for now, it's time to learn some Anatomy & Physiology boys & girls! (just a little bit)

To understand the importance of interval training or HIIT (High Intensity Interval Training) as most people like to call it, you need to know the basics of how your body operates.

Your body runs on three basic cardio engines:

1. Creatine-Phosophate Engine

The Creatine-Phosophate Engine is responsible for providing the body with a maximal energy supply through the first 8 - 10 seconds of activity. It is your stored energy reserve that allows you to respond to an instantaneous change in your muscular state (I.E. Going from a resting state to a full sprint instantly). Ever start out running at 100% and then suddenly hit "the wall" in which you have to give that extra effort to maintain your speed? That's your body running out of stored creatine phosphate or PCr (Pcr). Once that happens, you move on to engine #2.

2. Anaerobic Glycolysis Engine

This engine system is responsible for producing your energy during short, intense exercise (weight lifting, sprints, etc); It provides energy for a period ranging from 10 seconds to 2 minutes. The anaerobic glycolysis (lactic acid) system is dominant from about 10-30 seconds during a maximal effort. The main source of full for this engine is sugar (carbohydrates) stored within the muscles of your body called glycogen. This will be our focus.

3. Aerobic Oxidative Engine

Most people find themselves training in this system. It is the easiest to learn to train, thus takes little effort past "just go out and run". This system becomes dominate after 2 minutes of continuous exercise (I.E. marathon running). It works by combusting Oxygen and Body fat to make your fuel.

It's more of the "set and forget" system because once you reach this state, you can maintain a constant stream of fuel for multiple hours at a time. The main source of fuel for the aerobic system is pure body-fat. And while that may sound like a good thing, its time to tell you why you want engine 1 & 2 driving away your belly:)

Alright, after the descriptions above, you are probably thinking that if you were to train in the aerobic system for an extended period of time that it would be the best thing for getting rid of all that unsightly fat; however, you are wrong! Follow me for a moment and I'll explain...

1. Your brain thinks: if I burn fat, then I will have less fat on me!
2. Your body thinks: if we are going to be running for hours at a time, I need ample stores of fat to be able to perform! I'll make sure we always have some available!

See the disconnect? In order to be able to do burn off the fat in your body, you must have it available to burn off... It's a catch-22 folks!

Saying all the above to say this: Training your #2 engine will make you leaner, more muscular, & faster. Adapting the body to hold on to sugars (which are stored in muscle) as opposed to holding body-fat (stored in your gut), seems like a winning formula to me. But you decide:

Distance folks--Try this program out & let me know what you think:

Day 1: 30 minutes, 10% incline, 6.0mph - 7.0mph

How to Do the HCG Diet on 800 Calories Instead of 500

The HCG diet is a popular alternative to traditional diets, known for burning fat and helping individuals lose weight quickly. Traditionally, while on the diet, men and women would consume 500 calories each day. However, new research and the new diet protocol suggests that it's healthier and just as effective to do the HCG diet on 800 calories per day instead of 500.

Why the Change?

Recent research has shown that when a person takes in less than 800 calories in a day's time, their body may go into "starvation mode," a survival instinct triggered when there aren't enough calories going into the body. In ancient times, few calories suggested an oncoming famine, and in order to survive through the famine, the body would store as much fat as possible to use until the famine was over. By eating 800 calories per day instead of 500, individuals can keep their bodies from going into starvation mode, therefore preventing the body from storing and holding stubbornly onto fat.

The Benefits of 800 Calories Instead of 500

Research has found that patients using 800 calories a day while on the HCG diet are less likely to feel hungry, weak, or fatigued. When taking these drops, the dieter uses up to 2,000 calories from the fat reserves in the body. With the additional 800, the individual doesn't feel as if they're being deprived, and they have plenty of fuel to run their body with throughout the day. On the 500 calorie diet, many people reported feeling weaker, hungrier, and drained of energy. The new, 800 calorie version allows men and women to feel like themselves while they burn fat and lose weight.

How to Incorporate the Extra 300 Calories

The original HCG diet plan consisted of only coffee for breakfast (with no sugar and 1 teaspoon of milk), and lunch and dinner that included 100 grams of lean meat, a vegetable choice, a breadstick or melba toast, and a fruit choice. To include the additional 300 calories in the diet, individuals will want to stick with the healthier food choices; just eat more. A few different ways to add those calories include:

- Having half a grapefruit, a medium banana, and an average-sized hard boiled egg for breakfast, 1 cup of strawberries between lunch and dinner, and 1 cup of peeled cucumber as an after dinner snack.

- Add 1 cup of cantaloupe, an average-sized hard boiled egg and 1 cup of peeled cucumber to breakfast, a medium apple between lunch and dinner, and 2 cups of cantaloupe as an after dinner snack.

- Add 1 hard-boiled egg and half a cup of cantaloupe to breakfast, 1 cup of plain tuna between lunch and dinner, and have a salad as an after dinner snack that includes: 1 cup of shredded romaine lettuce, 1 ounce of tomato, half a cup of peeled cucumber, and 1 small, shredded carrot.

Each of the points above is 300 calories, not the entire diet plan. These need to be added to the existing 500-calorie HCG diet. By adding the 300 calories, men and women will feel more satisfied and will have more fuel to last through the day as their body burns fat and loses weight.

Dave Sherwin is a semi-fast triathlete and certifiable health nut.

Want to lose 1-2 pounds per day? You really can with the 800 Calorie HCG Diet

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You have nothing to lose but FAT!!!

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Learn to Increase Your Metabolism in an Effective Way

ByShaily Brown

A lot of people, who are struggling to increase their metabolism, are always in constant search of safe and effective methods. But before finding a proper solution to enhance metabolism, it is important to first understand what exactly is metabolism. In simple terms, metabolism means the entire range of chemical reactions or biochemical processes that occur in our body. Consisting of catabolism, which is the breakdown of substances and anabolism, which is the build up substances, metabolism is usually known for transforming the food into energy. It helps in burning calories, which can ultimately lead to effective weight loss. Foods that help in enhancing metabolism are known as metabolism boosters. If you keep yourselves physically fit by performing regular physical workouts and eating healthy foods your metabolism can use up to 60% of your calories for a healthy weight management.

Fundamentals to boost metabolism

You will be able to burn extra calories, if your metabolism remains at a higher end. As a result, your body stores fewer amounts of fats for a healthy weight. In case of most obese people, their metabolic rate remains slower and the accumulation of fat is more than usual. In some instances, if your metabolism is higher then even overeating can also not make much difference to your body. So if you want to make positive change in your metabolism bringing certain healthy changes in your eating and living habits can help in this direction. Most people overlook their eating and drinking habits and eat and drink whatever comes in their way. As a result, their bodies respond adversely to what they put into it. Therefore, it is important to include healthy foods in the daily diet to let body burn more calories. People, who find it difficult to maintain their physical fitness at a level, can take help of natural weight loss supplements and regular physical workouts to reach their weight loss goals.

Firstly, it is essential to not skip any meal especially breakfast as it can affect the flow of normal metabolism by about 10%. There are certain foods and beverages that can help you increase your metabolism such as oatmeal, wholegrain cereal, milk, water, coffee, green tea, chicken, and tuna. You can also take help of metabolism booster capsules in order to achieve effective weight loss results. These capsules contain natural ingredients that can help in boosting metabolism without causing any major side effects. If you are selecting foods that can help you speed up your metabolism then it is advisable to opt for healthy foods such as vegetables and fresh fruits. It is also essential to keep certain things in your mind while choosing foods for increasing metabolism, such as foods that are high in fibre and less in sugar should always be top on the list. Reducing tobacco and alcohol consumption can also help in achieving a healthy weight loss and metabolism. With healthy foods, it is also essential to select healthy beverages that can help you boost metabolism in a better way. These beverages include coffee, green tea and water that can be complemented with the foods that boost metabolism. These foods need more of your energy to get digested by your body, and prove to be like a mini-workout for your body. Following these small and wise steps can help you in reaching your weight loss goals and get a fit body.

Shaily writes articles on health related issue and medication. Among her many written articles one is on metabolism booster. Know more about metabolism booster to increase metabolism and lose weight effectively.

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