Solving the Weight Loss Puzzle Part 1

Have you tried to lose weight and failed? If so, you are not alone. 95% of the people who try to lose weight fail to reach their goal, and even less are actually able to maintain their weight loss once they achieve their goal. Obesity and the associated disease diabetes are increasing exponentially in the America despite the many published health warnings about the health risks associated with being overweight. Why are people unable to lose weight? People are hopelessly confused about the factors controlling bodyweight regulation. This is not surprising when you understand that every single program, book, and guideline developed by various diet “experts”, including our own government,…
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The Peak 8 Workout for Maximum Results in Minimum Time

The Peak 8 aka Sprint 8 protocol is a simple exercise protocol that has been researched and proven to produce outstanding results for people of all ages and fitness levels.      All you need is a piece of cardiovascular exercise equipment such as a stationary bike, stair climber, treadmill, rower, or elliptical trainer.       You can also using running sprints done on a track or outside or cycling intervals if you are a cyclist or swimming intervals in a pool if you enjoy swimming.     The protocol works as follows: Choose a piece of equipment or activity Do a 5 to 10 minute warm-up starting out at 50 - 60% effort and ramping…
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All About Zumba

Zumba is a form of exercise that began growing in popularity several years ago. It is a variation of moves done in the form of dance to upbeat music. The steps to each song are varied to focus on targeting different muscles in the body. It is also repetitive so that the average person can easily catch on. However, with large popularity and praise skeptics come about. Some people question if Zumba really is the calorie burner the masses have heard it to be. The intensity of each class will vary. In all fairness, not every class will be exactly the same, nor will the workout and as a result…
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The Time Crunch Workout

This workout is simple and produces results with a very minimal time commitment.    Done 3 times per week it can really get you moving in the right direction fast.  There are many different variations on the workout that can be created. Play with the workout and put your favorite exercises into it. Here are the steps to the workout: Warm Up – do 2-minutes of your favorite cardio exercise starting at 60% effort and ramping up to 80% at the end of the second minute. Then go to the first exercise in the workout. The Exercises – The workout consists of a cardio exercise combined with two resistance training exercises.…
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How to Manage the Work/Rest Ratio in HIIT Training

High Intensity Interval Training aka HIIT training is all the rage and there are many different HIIT training protocols circulating, but to produce the best results it is important to understand how to manipulate the Work/Rest Ratio.      The Work/Rest Ratio is the ratio of time spent working in the high intensity interval to the time spent in the recovery interval and there is no one ideal Work/Rest Ratio and in fact there are three different methods you can use to design interval training programs based on how you manipulate the Work/Rest Ratio. Fixed Work, Fixed Recovery This is the most common method and often used for group training because it…
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Deconstructing A Nutritional Label

What actually constitutes ‘healthy’? There are many myths about the best diet-related foods out there. The food industry is filled with fun catch phrases that make you buy into the idea that certain processed foods can help you obtain your fitness goals. Despite the ‘healthy’ taglines used by companies, you have to turn the package around to understand what exactly you are putting into your body. Deconstructing a nutrition label can take a few extra moments at the grocery store, but it can make a big difference in the produce you bring into your home. Here are some simple things to keep in mind next time you are shopping for…
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Biking Your Way To Health This Fall

As fall ushers in colder weather and shorter days, your workout routine will most likely need a autumnal reboot. For outdoor enthusiasts, this might mean trying indoor exercises or gym classes to stay in shape. Luckily, the benefits of indoor cycling can help you energize your fitness levels and keep you on track during colder months. Even if you are not a hard-core cyclist, getting up on the bike can have major benefits. Healthy adults age 18-35 should get a minimum of 30 minutes or aerobic activity 3-5 days a week - a reality that is more difficult when the weather changes and Daylight Saving Time ends. But most indoor…
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Coaching Proper Running Form and Mechanics

The health club industry and personal trainers have become increasingly focused on “functional training” and “movement based training”.    Despite this focus most trainers do not understand the proper mechanics of one of the most fundamental movement patterns – running!    This is a glaring deficiency when we consider how many people chose running as their favorite or only form of conditioning and the fact that 85% of runners say they have been injured while running. This lack of understanding exists despite the popular emphasis on “barefoot running” aka “minimalist running” that many trainers espouse.   The fact is that proper running is first and foremost NOT just about wearing shoes or not…
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When to Workout

Some people start each day with a jog or a hard-core gym session. Others fit in weight lifting after work and before dinner. But if you are trying to change the timing of your workout routine, it is important to take into account your lifestyle as well as your body’s internal clock. There are pros and cons to early morning sweat sessions. Studies suggest that an earlier wake up time can help you establish a more consistent daily pattern, which in turn helps both your diet and exercise routines. While your Circadian Rhythm is determined by the earth’s daily rotation, each person’s rhythm is different. Your rhythm will determine your…
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Using Heart Rate Variability to Optimize Recovery

When embarking on an exercise program it is natural to focus most of your attention on workouts because without the stimulus of appropriate exercise done at the correct frequency, intensity and for the right amount of time you will not make progress.   However it is easy to lose sight of the fact that exercise is a stimulus and stressor and that progress actually occurs during recovery from exercise!  So while providing the correct amount of exercise stimulus is important -- optimizing recovery is as or more important.  This is particularly the case as we get older because our ability to recover from exercise stress tends to decrease as we age.…
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