4x4 Interval Training Routine Helps Keep You Young

Researchers at the Norwegian University of Science and Technology have shown that a 4x4 Interval Training Routine can help you stay fit and trim, especially through your elderly years.

Their studies have shown that this exercise routine can help 50 year olds be as fit as 20 year olds who do not exercise much. In addition, this routine has been shown to be a quick and efficient way to increase your fitness level, and to maintain your fitness level.

For additional information on this exercise routine, see "Interval Training Routines."

Charles

Best Way To Lose Weight And Keep Your Weight Off

What is the best way to lose weight and keep your weight off. We can get good weight loss tips from those that have achieved their weight loss goals. A good place to look is the National Weight Control Registry. This registry includes people who have lost more than 30 pounds and kept their weight off for at least a year. Another source of good information is research results.

The first lesson is that you don't want to lose your weight too quickly. Research has shown that those who slowly decrease their weight by 1 or 2 pounds each week, and keep it off for at least 2 years are most likely to keep their slim figure for the rest of their life. Also, according to the American Family Physician:

• 98% of adults who successfully maintain their weight loss have modified their eating habits.
• 94% have increased their level of physical activity, especially walking.
• 78% eat a healthy breakfast every day.
• 75% weigh themselves weekly.
• 62% watch less than 10 hours of television per week.

We find similar results from the National Weight Control Registry. Their secrets include:

• Exercise - These people burn about 400 Calories per day. This is equivalent to 60 minutes of brisk walking or 35 minutes of jogging. I personally recommend 20 minutes of an interval training routine.
• Eat fewer calories - they consume about 1400 calories each day.
• Watch less TV
• Limit fast food usage, cut back on sweets and sugar and eat more fruits and vegetables.

Research has also shown that low-fat weight loss strategies simply don't work. Those that have tried have actually gained weight on this strategy.

A Mediterranean type of diet appears to work best as far as diet is concerned. The Mediterranean type of diet includes a lot of fruits, vegetables, nuts, whole grains and fish. Studies have shown that those on a low-fat diet gain weight, while those on a Mediterranean diet lose weight. In addition, only 20 percent on the low fat diet stay on that diet, while half on the Mediterranean diet remain on that diet plan.

Additional Weight Loss Tips

Lose Weight Slowly and Set Realistic Goals - If you cut your intake by just 100 calories each day, which is equivalent to an apple, and exercise for 20 to 30 minutes each day, you can weigh 20 pounds less in one year. Remember that those who lose slowly over a long period of time are most likely to keep their weight off.

Be More Physically Active and Watch Less TV

Keep Track of Your Weight - According to PsychCentral, those that keep track of their weight most often are also those most likely to keep their weight off.

Stay Away From Foods That Spike Your Blood Sugar And Insulin - Foods that spike your blood sugar and insulin quickly, and then crash to low levels contribute to weight gain. Stay away from white bread, white rice, and other processed grain products. Instead eat whole grains, brown rice, steel-cut oats, hulled barley, whole grain breads and pasta, beans, nuts, fruits and vegetables.

Eat Foods With Good Fats - Foods like seeds and nuts contain essential fatty acids that are not only healthy, but help to make you fell full. Also use extra virgin olive oil and canola oils.

Drink More Water - Water helps your to feel full and it has no calories.

Reference: How To Get To Your Healthy Weight

Charles

Burn-Tummy-Fat.com

My Choice For Exercises To Lose Belly Fat

Full Body exercises are the best exercises to lose belly fat.

The reason why this type of workout burns away tummy fat is that they increase your metabolic rate and fat burning hormone response to your exercise. This is accomplished by using multiple joints and several major muscles groups all at the same time.

My choice for full body exercises that not only tone your ab muscles, but also burn away belly fat are:

• The Dumbbell Squats
• The Dumbbell Lunges
• And the Bicycle Maneuver Exercise

All three of these workouts use multiple joints and major muscles groups, will increase your metabolic rate and fat burning hormone response. Performing each of these exercises daily will make your leaner and more muscular in the tummy area.

Also, use the Interval Training technique when doing aerobic exercises. According to the American College of Sports Medicine, Interval training will help you lose fat and get into shape faster than constant speed exercises. By rapidly increasing and decreasing your heart rate repeatedly over a 20 minute period, you actually use more calories than if you worked out at a constant speed and intensity. Not only that, but the Interval Training technique removes the boredom of constant speed exercising.

For additional information on exercises to lose belly fat, visit burn-tummy-fat.com.

Charles