Fat Loss System

Time constraints for most people in today’s fast living world often leave little time for exercise. The huge misunderstandings people have about the length of time required for exercise to make it worthwhile are usually a long way from accurate. These misconceptions gives the weaker disciplined individual an excuse and discourages those who want to exercise because they feel like they don’t have enough time.

There is a way to make the most of what little time you have and profit in health and fitness whilst changing the shape of your body.

This approach consists of just two exercises for each workout and involves exercises that will train the core and challenge the nervous system and elevate the metabolism. When the resistance is challenging enough this approach to exercise can add lean muscle mass too.

The method of the following workout requires a warm up of about 5 minutes followed by gentle stretches for the tightest muscles in the body. These are commonly leg and chest stretches. A shoulder girdle warm-up with light dumbbells is done after the warm up with two rounds of ten reps for each exercise of side raises, bicep curls and shoulder presses. This should be enough to get the body ready for the workout ahead.

The aim of the workout is to do 10-12 reps on both exercises straight after each other followed by a rest of no more than 30 seconds. The plan is to strive for as many rounds as possible in 15 minutes without breaking form and dropping below 8 reps.

The same resistance must be used on all the sets for the workout. You need to select a weight that allows you to perform 12 reps on the first round of exercises. If you can only manage 2 or 3 rounds before dropping below 8 reps stop the workout and continue to progress the next time with a little less starting weight. For intermediates and advanced trainers a 10-20-rep window maybe preferred.

Before you begin, a warm up set for the first exercise is recommended, this should be around 50% of the weight you will be using for all your sets. Strong individuals using heavy weights should do a staggered warm up, for example 50%, 65%, and 75% of the working weight.

Exercise #1 Swiss Ball Dumbbell Chest Fly

Place the head and shoulders on a Swiss Ball, look up to the ceiling keeping the chin up so the neck stays in a neutral position. Place the feet apart for a good base of support and bring the belly button towards the spine and hold it there to keep the core muscles activated throughout the set.

Starting with the dumbbells above the chest, slowly allow both arms to slightly bend and lower to roughly shoulder height or when you reach a position where you feel a stretch in the chest muscles. Once they have reached this point return to the start position in a smooth tempo. Keep the dumbbells above the chest and not above the head in the start position. Maintain a straight body on the ball throughout the set by keeping the hips held high and backside muscles tensed.

Exercise #2 Swiss Ball Push Jack Knife

Begin with your feet on top of the Swiss Ball and hands on the floor in a push up position, holding a neutral spine and with the head in line with the spine begin to extend the arms pushing the body away from the floor keeping the tummy drawn in at all times.

When the arms are fully extended smoothly flex the hips until the thighs are vertical making sure not to round the back then immediately return the legs to the straight position as smoothly as possible.

Bend the elbows and drop into the push up starting position and continue the set. There shouldn’t be any breaks in the tempo and each rep should be moderate in speed. Beginners can place more shins on the ball or just do the leg movement part of the exercise. If it is still too difficult you could place a small Swiss Ball under your chest for support or if you don’t have a small Swiss Ball you could use a slightly deflated ball there instead.

The options to progress on this way of training would be to either shorten the rest time in between rounds enabling you to achieve more rounds in the 15 minute window or to increase the resistance so the desired reps are more challenging to reach on every round.

For free advice about dieting for fat loss visit http://www.fatlossevery10days.com

Anthony Chapman is a body transformation coach and creator of a downloadable step-by-step nutrition-coaching programme designed to REDUCE FAT fast. The easy to implement SIX PACK DIET is achievable even for busy people. To get FREE FAT LOSS information everyday for the next 10 days please visit FAT LOSS EVERY 10 DAYS.

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The Key Benefits Of Including Essential Fatty Acids, Mct And Cla In Your Diet

Stress, we all have it in our lives, no matter where we live. Let’s face it life is stressful. Work, trying to make end’s meet, money, political uncertainty, and recession, whatever it may be. Stress plays a large part in many of our lives.

You may ask what does all this have to do with essential fats, MCT (medium chain triglycerides) and CLA (conjugated Linoleic acid)?

It really does. In today’s times some people are way too stressed. Stress directly affects the way we eat and our general health and wellbeing. What’s the first thing one does when they are stressed? The answer is “eat”. I am not saying that this is true for everyone, but may be for many. What do we eat when we stressed? The answer is “junk food” and lots of it!

Junk food has become the norm for many people around the world, people on the rush – grab a burger and chips or a pizza and a coke. Whatever it may be, trans fats are bad!

We are ingesting trans fatty acids and are consuming them on a large scale. Yes, those chips drenched in oil are a great example of trans fatty acids. Tastes good, but are a definite no no for healthy eating.

Apart from trans fats causing weight problems and obesity, a problem shared by many of us around the world. Trans fatty acids are the body’s worst enemy. The trans fats we eat cause our body cell’s to become coated with a layer and for this reason are not able to absorb the nutrients from the food or supplements we ingest.

So then what is the solution to this problem?

The answer is oil supplementation. Essential nutrients are more readily absorbed into the body in the form of oil, than when in capsule form.

Omega 3, 6 & 9 are essential fatty acids. Omega provides the cell nourishment that we lack. Omegas are great for general health, counteracting the cell destruction caused by trans fatty acids. Omegas are vital for maintaining optimal body functioning; including mental vitality, lowering cholesterol levels and also decreases high blood pressure levels.

Ok, so now you know Omega’s are the first vital component to include in your daily diet. Now that
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your cells are functioning again, it’s time to include MCT and CLA.

MCT and CLA supplementation is great for general health, weight loss and toning. MCT and CLA are vital for everyone, no matter what your goal. Perhaps it’s weight loss, endurance sports or bodybuilding, as you see MCT and CLA supplementation fits into your specific goal.

What are MCT’s?

MCT’s are medium chain fatty acids or are smaller chain fatty acids, which require less energy and fewer enzymes to break them down for digestion, thus making absorption possible with little effort. MCT’s are found in coconut oil.

MCT’s burns like a carbohydrate giving you the high energy levels you require to maintain your busy lifestyle, exercise or anything else that requires extra energy. Best of all – MCT’s are not a carbohydrate; as a result they never store fat. MCT’s maintain high energy levels and do not store fat. MCT’s also speed up the metabolism. They are a healthier, natural alternative to foods high in saturated fatty acids. MCT’s also stabilise blood sugar levels.

MCT supplementation is great for dieting, where carbohydrate intake is reduced. Lowering your carbs reduces energy levels and in some cases makes you feel ill. MCT will help prevent this ill feeling. MCT’s also help reduce food cravings. Perhaps you are interested in high energy levels for endurance sports, or just general health. MCT is the answer.

You see; MCT is beneficial for everyone.

What is CLA? Conjugated Linoleic acid is a healthy fat.

CLA is ideal for those who want to improve the lean mass to body fat ratio, as well as enhancing muscle growth. CLA increases muscle tissue by assisting in protein synthesis.

For those interested in fat loss and weight loss, CLA decreases fat deposition. It increases the metabolism; it practically cut’s fat, especially around the stomach area. CLA is said to be a great tumour inhibitor, an anti-carcinogenic and great for the immune system.

So there you have it in a nutshell!

You now know the benefits of supplementing your diet with essential fatty acid’s, MCT’s and CLA and how you can benefit from including them into your daily diet.

I hope that this article has helped you get started and that you are now eager to include Omega’s, MCT and CLA into your healthy daily diet.

By: Jelle9

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Weight Loss – How to Lose Weight
Jared Camberg is a fitness enthusiast. He set out on a goal to lose weight. Jared has compiled an article on how he achieved maximum weight loss and built lean muscle mass using oil supplementation. Find out more about how Jared benefited from oil supplementation by including Lances Omega Blend, a unique one of a kind OMEGA-MCT-CLA oil blend into his daily diet.
Click here to read more on omega.

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