Your Weight! Your Health! Your Skin!

Today, I’d like to give you 3 interval training workouts for beginners.  You can choose to do these on the treadmill or outdoors – it really doesn’t matter.  These running workouts will help you run longer, get in better shape, and burn more calories.

These cardio workouts involve interval training which means that you have a bout of higher intensity (ie. running) followed by a bout of lower intensity (ie. walking). Depending on the duration of the workout, this sequence will be repeated a number of times, which allows you to spend more time at faster speeds because we space them out with “recovery” intervals.

So let’s get to it.

Beginner Interval Running Workout #1:

1 minute jogging @ 75% max speed : 4 minutes walking x 5 = 25 minutes

In this workout, you will jog at 75% of your maximum running speed for 1 minute and then reduce the speed to a decent pace walk for 4 minutes. This is then 5 times for a total of 25 minutes. This interval program means that you’ll be spending a total of 5 minutes running and 20 minutes walking.

Beginner Interval Running Workout #2:

2 minutes jogging @ 75% max speed : 4 minutes walking x 5 = 30 minutes

Notice how this workout is almost identical to the first one, except for one little difference? In this treadmill workout, you’ll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout. The fact that your work to rest ratio is now 1:2 instead of 1:4 makes this workout more challenging because you are spending more of this workout at a higher speed. This workout allows you to run for 10 minutes and walk for 20 minutes.

Beginner Interval Running Workout #3:

2 minutes jogging @ 75% max speed : 2 minutes walking x 5 = 20 minutes

This treadmill running workout is more challenging because you now have the same amount of work as you do recovery (ie. a 1:1 ratio). You won’t have as much time to recover between work bouts and therefore we have reduced the overall time of this workout to 20 minutes, during which you’ll have 10 minutes of running and 10 minutes of walking.

These are just a few running workouts for beginners out of thousands of possible interval running plans. Start with these and you’ll notice a significant improvement in your ability to run.

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ABOUT THE AUTHOR:

Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=4212069 and learn more about the best running workouts to get you fitter and running faster than ever before!

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Some of us unfortunately have to deal with the fat on our necks, and it is not the easiest of places to lose weight. In all honesty, one has to lose a significant amount of body weight for the neck to also slim down.

We have been taught how you can not spot reduce any particular area of your body. The great thing however is that you can do some exercises that will help burn that neck fat, however you will need to do a lot more to get rid of the neck fat. When it comes to any kind of weight loss success, you have to be willing to do exercises that work out the bulk of your muscles for maximum fat burning and you also have to be willing to eat the right kind of foods.

Let’s look at one exercise that you can do to aid you losing weight around your neck:

This neck exercise is called a tilt. A tilt involves you moving your head from side to side as well as backwards and forwards. Each position where your head is needs to be held for a few seconds.

These exercises will not be as effective as if you were doing a total body workout as well as incorporating these exercises into your daily routine. You must do cardio exercises if you effectively want to get rid of the fat around your neck.

Anything from walking, jogging, swimming, cycling or any exercise that gets you to burn calories will help you lose neck fat faster than if you were only doing neck exercises. With these exercises your body will lose body fat in a proportionate way, and you will melt the pounds off your neck without even doing a single neck exercise.

What is also crucial about fat burning is doing strength training, and combining that with cardio. Strength training will allow you to burn fat while you build lean muscles, and when you have muscles in your body, you burn more fat.

Ok enough about the exercises. What about the food that you are supposed to eat:

You need to engage in a diet that is low in saturated fats. Cut down on your sugar intake and ingest foods that are low in calories. Include vegetables and healthy foods, and all the foods such as junk should be kept to a minimum.

Limit your food portions and only eat foods that are contributing to your health, and you will be on your way to losing that neck fat.

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Have you ever decided to lose weight and decided that the best way to do this is to commit to a strict diet? Then you know how hard it is to control the food cravings, because as soon as you make the decision to be on a diet, the food just suddenly becomes in your face.

As soon as you make that decision, it is almost as if the food is screaming for you to get it and eat it. in the quest to understand what actually happens.

When I started finding a deeper reason why it is like that, I stumbled on the fact that the hormone called leptin plays a major role in that.

Luckily there are things that you can do ensure that you do to try and balance out the effects of too much leptin in your body:

Eat More Food to Stop Food Cravings

the plan is to eat 5 to 6 smaller meals a day instead of eating 3 big meals a day. This way, your body will have a constant flux of energy, and you will feel less hungry. Best of all, your metabolism will be high and active so that you are able to burn even more fat.

You need to focus on eating healthy foods not junk. Junk food will not accomplish the desired results and will sabotage your weight loss efforts.

Do Not Go The Gym On An Empty Stomach

If you are one who is trying to do a bit of exercise, make sure that you have already eaten. You can have a high protein bar before your workout just to make sure that your energy levels are ok to take the energy depletion that comes with exercise.

Ensure You Are Well Hydrated

Ensure that your body is well hydrated by drinking water. When you have a good amount of water in your body, you should be able to refrain yourself from drinking energy drinks and sodas when you get thirsty because they sabotage your weight loss efforts very badly.

Be aware of the cravings that you usually give in to when you are looking for the fill of food, and try and substitute them with something healthier that will contribute towards the overall wellness.

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For me the biggest concern about losing weight is really all about looking good and feeling great, because I am not at the point where my weight is threatening my health! For others however, their weight and the fact that their BMI’s are above 25 is a great health concern.

Yes it feels great to lose weight, and it restores your self confidence. On the other side of the coin the health issues associated with being overweight and obesity are extremely serious. The health benefits that come with a reduction in the body fat are tremendous, and that should be a primary reason why most people should not take it lightly if they gain weight to the point of being overweight.

Diabetes is one of the deadly diseases that overweight people have to face up. It affects a lot of people and not does one have to deal with the disease, they also have to deal with other health conditions that can happen as a result of the diabetes.

A classic case of this is blindness.  A lot of people are not aware that with diabetes comes blindness, kidney disease, heart disease as well as a stroke. All these diseases are extremely serious and are life threatening and that is why it is so important to not turn a blind eye.

That is not all, overweight and obese people are more likely to suffer from high blood pressure as well as high cholesterol. With men it can cause erectile dysfunction.

All these medical conditions are difficult to have and they definitely decrease the quality of life while in many cases it robs a lot of people time with their loved ones.

I know how difficult it is sometimes to stay motivated to lose weight, the truth is if we were to stick with it and try, ultimately we would get the results that we want. Sometimes we might even get discouraged because the results we get are so small but the truth is that even a small reduction in the weight can have a great effect in your health.

Most overweight or obese people have low energy levels because they are not active. For the most part this can make people eat even more because they think their energy is low so they need a boost through food, which makes the problem even more.

Obesity is deadly and should not be taken lightly. If you are overweight or obese and you need help dropping the pounds, there are a couple of good programs to look at  to get you started: Four Week Fat Loss and The Diet Solution Program

Do you find that you are struggling to find time out of your busy schedule to exercise and be healthy?

The REAL truth is it is not that hard. I also have days where I am just too lazy and I feel like having pizza, but more often than not I will try and make more healthy choices than bad ones.

I think probably the number reason why a lot of people fail with their weight loss efforts is because exercise sounds like too much work and healthy eating choices sounds like eating boring foods that taste like cardboard!

But it really should not be like that.

Think of it on the long term and the impact on your health and how you feel about it, and that might give that little bit of motivation.

Here some 3 tips that you can implement right now to get you aligned with your weight loss goals again:

• Prioritize water and make it your preferred drink – I have found this to be easier as I keep doing it. In the beginning it was hard because I really don’t like the taste of water but now I get happy when my pee is clear. Just giving up soda for a while and you will get your weight down – guaranteed! So try it . . .

• Stay away from these WHITE Foods – the 4 foods in question are white sugar, white flour, salt that is refined and dairy foods. Most people do not seem to understand why dairy is in the list and here is why: Dairy foods are responsible for a lot of people being overweight. Not only that, there are health problems associated with consuming dairy foods such as inflammation in the body, arteries can get blocked and clogged and others can experience problems with their digestion. As with water, start slow and in time you will get used to it and you are definitely going to see results.

• Make healthy food choices - The biggest culprit with a lot of people not achieving their weight goals is really bound to the food that they eat. I have proven with myself that the food that I was eating was one of the biggest reasons why I was overweight. As soon as I started making healthy choices, I lost weight even with no gym or exercise. And I do recall a time I was doing gym, but no weight loss because of the food I was eating. This is a major one, instead of grabbing a quick burger and chips, just think for a  moment what it means to your stomach, your weight and your health. Grab instead a salad and a chicken breast for instance, it really can be all you need to do to start seeing changes in your body.

The fact is there will always be excuses to why you are overweight or why you do not have time or why you are not eating healthier. And these excuses will never get you closer to your goal.

Sometimes you just need to stop with the excuses and do what you need to do to benefit you and your health, and your body will respond accordingly!

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Remember, Never Give Up! Its is your health that we are talking about!