Yummy Fitness

8 Seconds The Key To Easy Weight Loss?

May 14th, 2009 . by Sean Bissell

I’ve been out of the blog for a bit, while working on some other projects, and refining and researching more ways to lose weight easily and effortlessly while still eating your favorite foods.

One thing that has caught my attention, and I thought you may want to know about it is a study that was actually done in 2007 in Australia.

Some researchers at the University of NSW and also the Garvan Institute had studied 45 overweight women over 15 weeks.

They put them through a 20 minute cycling program where they “sprinted” on a stationary bike for eight seconds followed by 12 seconds of light cycling.

What was the result?

“They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes,” UNSW Associate Professor Steve Boutcher said.

Three times the weight, with half the time?

Wow.

I’ve been trying the workout myself with Lindsey and I’ve got to say, while it sounds pretty easy in theory. It’s actually pretty tough to keep that 8 seconds on 12 seconds off pace for a full 20 minutes.

But it’s much less time, it’s not THAT hard. And it really does seem to work.

Lindsey’s not actively trying extremely hard to lose any weight, but she has lost about 3 pounds in the last 2 weeks. And we’ve only been doing this workout about 2 times a week.

We’ve not been cycling though. We go to the park with the dogs, and they have some running trails there.

Basically, we jog a medium pace up a steep hill for 8 seconds, then walk for 12. And repeat.

You do have to keep your heart rate in check for this exercise. It can get going very quick, and you don’t want to go over your maximum heart rate for your age.

If you don’t know your max heart rate you can find out here:

Max heart rate calculator

Anyhow, I think the key to the success of this exercise may actually be by raising the chemical compounds found in your body called catecholamines. These can help increase burning fat in trouble areas, or just in general.

This type of exercise almost seems like it might have a “rowing” effect. Where it kind of “sucks” out your fat burning chemicals and saturates your body with them.

I think more research needs to be done on this type of exercise, but it certainly has promise.

And I think it’s kind of fun too.

Here’s more info on the study for reference.

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Weight Loss Alcohol And Having Fun

December 14th, 2008 . by Sean Bissell

Weight Loss Alcohol

Think you can’t lose weight and still drink? Well think again.

I’m not saying that it’s going to help accelerate your weight loss goals, but it’s definitely possible to incorporate weight loss, alcohol, and your life together.

And you can maintain your current weight as well and still drink alcohol if you’d like.

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Here’s some tips, and a story.

Weight Loss Alcohol Lindsey SnowLast night one of Lindsey’s friends graduated from her university with her nursing degree. She got a ton of awards, and an incredible GPA, so her husband decided to go all out and rent a limo, and go downtown to go to a couple of her favorite night clubs.

Because of this, we knew we would be drinking a bit and planned ahead.

It was really nice to go out and see some of Lindsey’s old friends who haven’t seen her in a couple years. They were all astonished about her weight loss, and were talking about it all night. It felt good to see her get the recognition and congratulations she deserves for her weight loss success. (And keeping it off.)

So onto the tips…

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Tip #1: Strictly in terms of weight loss, alcohol is just calories.

If you know you’ll be drinking a few drinks at night, make sure to budget ahead of time. Try and eat lightly during the day so you can allow room for some tasty champagne, and other fun drinks later.
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Tip #2: If you’re going “out” for the night, do something fun and active.

Here’s an example from our night: While we were out, we went to a bar that had a mechanical bull. And we decided to take it for a ride. :) That was a nice little workout. I’m still a bit sore.

In addition, we went to another club and danced for about an hour straight. That probably burned about 400 calories, which would equate to anywhere from 2-4 drinks. (Depending on what they are.)

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Tip #3: Choose lower calorie drinks

Weight Loss Alcohol LimoFor example, a 4 ounce glass of champagne has around 80-100 calories. That is very low in comparison to something like a long island ice tea or other mixed drinks which can have anywhere from 300-600 calories.

If you want a “fancy” drink, martini’s are usually better to get than something like a “margarita” or “pina colada” because they have less mixer. And mixer adds about twice the calories. Also wine is a good option because it has less calories as well.

Here’s a quick calorie break down of some more “popular drinks.”

  • Wine (5 ounces) 125 calories
  • Mint Julep (10 ounces) 210 calories
  • Bloody Mary (1.5 ounces vodka) 130 calories
  • Pina colada (8 ounces) 465 calories
  • Long Island iced tea (8 ounces) 300 calories
  • Screwdriver (7.5 ounces) 175 calories
  • Drambuie (1.5 ounces) 165 calories
  • Gin and Tonic (7.5 ounces) 170 calories
  • Margarita (8 ounces) 300 calories
  • Rum (1shot) 125 calories
  • Scotch Whiskey (1 shot) 115 calories
  • Tequila (1 shot) 115 calories
  • Vodka (1 shot) 125 calories
  • Bourbon (1 shot) 125 calories

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Tip #4: Stay away from the “snack” foods

It’s OK to eat and drink the foods you enjoy while losing weight, and if you can incorporate your favorite activities, then you will be much more likely to succede.

That being said, you can’t overindulge and expect to be able to lose weight quickly or easily. So if you do choose to drink, don’t overdo it. And make sure you stay responsible, and level headed. And keep away from the snack foods as much as possible.

We all know what the “munchies” can do to your weight loss efforts.

So instead of snacks, choose to dance, or chat with friends, or grab a glass of water in between cocktails. And when you go home for the night, go straight to bed, and stay away from the kitchen.

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Moderation is the key

There you have it. Yes, weight loss, alcohol, and success can mix together into a great fat loss cocktail, but you have to do it intelligently. Remember to budget your calories, choose the right types of drinks, try and stay active while you drink, and avoid falling victim to the “munchies.”

But above all else, if you can’t make weight loss fun, you’ll probably never be able to stick with your plan, and you’ll most likely fall victim to the all to familiar “yo-yo” dieting trap.

One of the best ways to avoid that is to create effective diets based on your life, that you will actually enjoy and have fun stiking with. And that’s one of the true keys to weight loss success.

Check out our free and revolutionary weight loss program

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4 Tips to Make Running Fun - and Tasty

November 22nd, 2008 . by Sean Bissell

While you don’t have to run to lose weight or stay in shape, it still is one of the most efficient ways to work out, keep yourself healthy, and burn some calories.

The reason why running is more efficient is mainly because it burns calories faster than other exercises like walking, biking, hiking, etc. So while it’s not necessary, it does take less time to see the same results. In addition it strengthens your, lungs, and helps tone your legs, etc.

Plus it helps increase your endurance, and gives you a nice little natural high when you’re done. So for those reasons I do enjoy running.

But honestly, I can’t stand running without something to make it fun for me. Because if I’m just running around a track, or on a busy road, or on a treadmill then I get bored out of my mind, and it’s just no fun.

If you’re going to work out, it’d better be fun, or else you’ll never stick with it, and you’ll never get any real results from your efforts. (And that’s very frustrating)

So what I like to do to make running fun is to:

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#1 - Run to a reward

Personally my favorite is to run into town and get some good food. I like a local coffee shop in my area that has awesome coffee and scones. Usually on Saturday Lindsey, Clover and myself will run into town and pick up some tasty breakfast there. (In fact we did that today and that’s what the video above is about)

And when you run to get breakfast, if you do it right, you’ll neutralize any calories you eat for breakfast which really helps with losing weight, and you still get to eat some great food and have your favorite drink too.

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#2 - Get a nice view

Running in boring areas is mind numbing, and makes you focus on how tired you are, or how long you’ve been running. Because running is a big mental game, if you’re bored you’ll usually think you’re more tired than you really are. And if that happens either you’ll think that running is pure torture, you’ll stop, or you will just not enjoy yourself.

If you choose a spot to run that is interesting, has fun things to look at, and distracts yourself from the fact that you are running, then running can actually be enjoyable and fun.

Personally, I like running by the water, or in big parks with lots of trails, trees, animals, etc.

I also really like running with our dog Clover, because she usually enjoys herself so much that the excitement rubs off on me and I find myself having more fun as a result.

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#3 - Don’t take your run too seriously

If you need to take a break, go for it. You’re not running a race here, you’re running because you want to. And if you need a break, take it. Just walk it off, and resume whenever you feel comfortable.

If you make it a point to make running uncomfortable by pushing your limits (unless you enjoy that) then you’ll never keep running because who enjoys uncomfortable experiences? No one.

And you can only take so much of a bad thing before you quit. So allow yourself some room for error. It’s really not that big of a deal.

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#4 - Run somewhere fun then walk back

If you don’t run in a loop, (where you start somewhere and then finish your run in the same spot), then you can run just as far as you would on a “loop run.” And then you can walk back from the end of the run. This way you can cool down for longer, and you’ll get a nice walk on the way back.

Personally, if you have the time, I find this much more relaxing and you get the benefit of burning more calories, because you not only took a run, but you also went on a walk as well.

I find the walk back from a run therapeutic, relaxing, and fun. Especially because of the nice endorphins that are pumping through your veins after you’re done running. (That’s what people usually mean when they say “a natural high.”)

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My personal recommendation

So if you’re thinking about starting running to lose some pounds, my personal recommendation is to make it a fun and rewarding experience. Don’t take the run too seriously, have fun, and make it exciting, not boring.

If you can find ways to make running a positive experience, you’ll not only be able to have fun while doing it, but you’ll get in shape much quicker as well. Because you’ll stick with it much longer than you would if you make running a boring, torturous and horrible experience.

What are you waiting for? Go out there and have fun!

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