Cross Training and Conditioning The New fountain of Youth

Cross Training and Conditioning

 


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Tim Nunnemaker | April 28, 2014

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If you’ve hoped you could get into running, but found the initial workouts to be too difficult, take heart. If you don’t ease into running, you’ll find yourself wearing out too fast because running is truly challenging exercise. The least painful way to go from walking to running is to walk, then run, and then walk, and then run, slowly increasing how much you run versus walk. It’ll take time and perseverance, but eventually you’ll get there.

Try the stopwatch method of working from walking to running. This is the most cost effective way to ease your way into running. You’ll begin your exercise session by walking until your muscles are warm. Then pick up the pace, going into an easy run and jogging along until you feel like it’s getting too hard to be pleasurable. Time how long you can run at that easy pace and still enjoy it. Thirty seconds? Just slow to a walk, and using your timewatch, walk for twice the amount of time you ran comfortably. Take turns running and walking like this, making sure you walk twice as long as you ran. Over time you’ll want to reduce your walking time to equal your running time, then half of your running time, until you feel you can run and enjoy it without walking at all.

Another effective way to work your way into running is to let a heart rate monitor be your guide. A heart rate monitor is one of the best tools for easing your way into running. Calculate out what your fat burning zone heart rate is, and then set out for your workout by walking. After you warm up, switch into running, keeping an eye on your heart rate monitor to determine what level of exertion puts you into the upper end of your fat burning range. Once you hit the upper end of your fat burning zone, slow to a walk, allowing yourself to recover until your heart rate dips down under the fat burning zone. Keep running and walking, always keeping within your fat burning heart rate zone, so you’ll have an exercise session that is challenging but not too hard. Keep this up until you can run but stay inside your fat burning heart rate zone for an entire thirty minutes without walking.

These two methods take time, but they work.


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Tim Nunnemaker | April 27, 2014

It is sometimes said that coffee is the most widely available drug, and even though this is said as a joke, the truth is, coffee is a stimulant much along the lines of a drug; of course, coffee does not have the adverse effects on the body that most drugs have, but if you try to quit drinking coffee, you are likely to find that the withdrawal symptoms you will experience can certainly feel like you are quitting something much harder than coffee – and for this reason, it will be important that you know a few things you can try in order to wean yourself off coffee if you have decided that this will be a good move for you.

One of the best things you can try for cutting out coffee is to scale back on your coffee consumption slowly; if you slowly cutback on your coffee intake, you will eventually get to a place where it is no longer necessary for you to have coffee in order to function, so start by figuring out how many milligrams of caffeine you typically consume in a day, and then try cutting back 20% of this original level every week until you are no longer dependent on coffee.

You should also be aware of the fact that there are plenty of alternative ways to get energy, besides drinking coffee, but some are actually worse than coffee for your body; rather than switching to energy drinks that are packed with sugar and other unnatural ingredients, start eating some "energy foods" that will help to replace the energy in your body that your body has been used to getting from coffee.

And quite frankly, water is the one thing your body needs more than anything else, and you can help your body make the transition away from coffee by giving it as much water as you can as you cut back on the coffee; water will make it less likely that you will end up having those awful caffeine headaches, and will also help to give you plenty of natural energy.

Even though coffee will not ruin your body in the same way it would get ruined by a drug, it is certainly nice to be able to have coffee as a treat instead of being dependent on it, and when you follow these tips, you will be that much closer to being able to cut coffee out of your needs completely.

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Tim Nunnemaker | April 26, 2014

When people are working out, one of the main things they tend to want to focus on is their core (actually, one of the main things they want to focus on is their abs, and their core comes with this!), as a strong core will not only help them to tackle other workouts, but will also give their body that nice effect they have been hoping to achieve – but while the core is one of the main things most people focus on, it is also one of the main things that tends to give people a lot of problems!

One thing to make sure you are aware of is the fact that your core muscles are probably much stronger than you realize, and may just be obscured by that belly fat you are working to get rid of, and one great way by which you can continue to keep your core strong while also helping your body lose that belly fat is by walking; when you walk, you not only strengthen your core and help yourself lose weight, but you also get your body working in such a way that it will continue burning fat on its own when you finish!

You can also workout your core while you are simply working at your desk or watching television by getting an exercise ball; although these things might seem too good to be true, they actually do work, and all you have to do is sit upright while you do any other activity you would already have been doing!


And as you start making an effort to burn fat in other ways, simply tightening up your abs is one of the best ways for you to give those core muscles you cannot yet see a workout; if you tighten (or "flex") your abs – from the top all the way down to the bottom – for about 15 to 20 seconds on a consistent basis (something you can do while driving, while working, while walking, and during just about anything else), you will soon realize how great of a workout this gives your core – and in time, you will also be able to see the results!

You absolutely do not need to go out and spend four thousand dollars on a machine to help you workout your core; keep these tips in mind, and you will be on your way to the abs (and the core!) you want to have.

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Tim Nunnemaker | April 26, 2014

Olive oil is an extremely health oil to include into your dietary routine. By eating olive oil regularly in your diet you can gain some health benefits that are worth. This monounsaturated fat has been directly liked to reducing bad cholesterol in the blood. If you want to live a long life it would be a good idea to reduce your bad cholesterol.

The method used to create olive oil is pressing. Not only are the highest quality olive oils extra virgin and virgin, but they also are the least processed and most nutritious. These oils are typically flavorful and very pleasant to eat on salads or when dipping bread in them it a little bit of herbs added to it. Ditch the margarine, butter, and coconut oil and stick with healthy olive oil instead.

This monounsaturated fat is a good source of vitamin A, D, K, and E. It is no wonder that olive oil is liked to reducing cancer and lowering heart disease.  Not only is olive oil packed with vitamins but it also contains many other compounds that are healthy for you. In general, since olive oil assists in lowering bad cholesterol, it also helps to lower blood pressure.

People who suffer from diabetes are starting to have olive oil added to their dietary routines. In general a diabetics diet tends to be high fiber, low fast carb and low fat in order to manage blood sugar levels. Some diabetics even begin to loose some weight as they begin to incorporate olive oil into their diets.

Research is finding that olive oil is anti-inflammitory also. There is some indication that arthritis and asthma may be helped by this anti-inflammatory ability. Your body is able to create anti-inflammatory substances from the monounsaturated fat.

Ditch the butter and margarine and stick to olive oil.  As little as two tablespoons a day can be of great help to your health. A little olive oil vinegrette may be just what the doctor ordered on your next salad. Please speak to your doctor about what switching to olive oil may be able to do for you.

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Tim Nunnemaker | April 25, 2014

It is certainly not fun to end up getting stung by a bee, as bee stings not only can cause you pain, but can also put poison in your blood stream that makes you feel sick (and of course, it is even worse for those who are allergic to bee stings!), but even though you will be hopeful that you (or your children) will not have to deal with bee stings, it is wise – especially during the summer – to know what you should do in case a bee sting occurs. It is fairly easy to take care of bee stings, after all, but if you do not know what you are doing, you will not be able to take the proper steps!

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The first thing for you to do is check the area of the sting to see if the stinger is embedded in the skin; if the stinger is not in the skin, you will be in much better shape, as this will mean there was little to no poison emitted, but if the stinger is embedded in the skin, you will need to use tweezers and pull it out.

You will need to mix a little concoction to go over the area of the sting after you have removed (and safely disposed of) the stinger; in a bowl, stir a little bit of water into baking soda until it creates a paste-like substance, then cover the area with this paste and allow it to dry.

This concoction of water and baking soda will minimize the effect of the sting and the poison, but you will also need to make sure that no air is getting to the spot of the sting, and that the paste is not crumbling off; you can do this by putting a bandage over the paste and leaving it on for several hours.

If an allergic reaction occurs in spite of these measures, you should immediately visit a doctor – but as long as you take these steps, you will greatly minimize the possibility of any further damage!

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Tim Nunnemaker | April 24, 2014

These days there are not only a lot of different ways for you to stay healthy, but there are also a lot of odd ways. But one way that has stood the test of time (and which you will not feel silly doing) is swimming. Swimming is not only great for your body in a whole bunch of ways, but it is also just a fun way to exercise.

While the most optimal manner of swimming includes a scenario where you own your own pool, you are not excluded from swimming if you are without a pool of your own. Your local gym and the YMCA might have pools, and there are other such places as well. Better yet, these pools open the opportunity for you to swim year-round, as they are indoors. You can also consider visiting a community pool if there are no indoor pools near you. You can find some of these pools that are free, and others of these pools that require a membership; in either case, assuming you do not mind the crowds of a community pool, they are definitely a viable and worthwhile option. Finally, you can usually avoid crowded waters by finding a lake or a slice of ocean to swim in. Not only will it feel nice to be out in the fresh air like this, but it will also be nice to swim in water that is not laden with chlorine.

The health benefits of swimming are various and even extreme. Swimming is truly a full-body workout. Furthermore, it is low-impact, which means that you will not be putting undue strain on your joints or muscles. Swimming even creates increased mobility, as it stretches out all of your muscles.

Finally, swimming is an excellent aerobic workout. You can help to keep your body healthy, and can even combat aging, as you keep your heart healthy and your circulatory system functioning properly.

There is certainly no miracle workout that keeps you thin and healthy and cures a multitude of illnesses. But if there is any workout that comes close to being this, swimming is definitely it! Now is as good a time as any to start adding swimming to your regular routine.

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Tim Nunnemaker | April 23, 2014

No matter what time of year it is, it is unlikely that you will want to get sick (that is, it is likely you will want to prevent yourself from getting sick!), but one thing you should be aware of is that winter – especially as the weather is just starting to get colder – will be the time of year during which you are most likely to get sick, and when you get sick during the winter, it will be harder for you to recover than it will be at other times of year.

In order to keep yourself from getting sick during the winter, you will want to be proactive, doing things to make sure you do not get sick, instead of waiting until you get sick and trying to fix it; a couple of the best ways to be proactive in keeping yourself from getting sick are to make sure you are fully bundled up when you go outside in cold weather (especially your chest and your ears), and to make sure you are giving your body as much sleep as it needs.

During the winter (especially with the season being kicked off with the Holidays, during which you are likely to break away from your regular eating habits a bit), it is also important that you make sure you are doing the things you usually do to keep yourself healthy – eating properly, and making sure you are getting proper exercise (finding a way to do this inside even when it is too cold outside).

And you should also be aware of the fact that you will risk getting sick even when you take these measures, and if this happens, you should take action immediately. Instead of continuing on and pretending that nothing is the matter at all, give your body plenty of rest, take whatever medicine you need to take for the ailments you have, and even consider visiting your physician; after all, it is far better to snuff out a bit of sickness when it is still a minor issue than to wait until it is a big deal, and is lingering on for a while.

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Tim Nunnemaker | April 23, 2014

Do you want to strengthen your core muscles, but aren’t sure how? A strong core can determine posture and balance. The following core exercises will get you in tip top shape.

Do the good old sit up and crunch routine. These two oldies but goodies will make a difference. As you lift and lower your body (full extensions for sit ups, small lifts for crunches), use your fingertips to cradle your neck and always use slow, controlled movements to lift and lower without straining your body.

Another great ab exercise is called the bicycle. Lie on the ground, but bend your knees and lift them in the air. Crunch your upper body and twist such that one elbow touches the opposing knee. Then twist and touch the other opposing elbow and knee. Keep this up, using smooth movements, mimicking riding a bike.

Work your stomach by lifting and lowering your legs. Lie on your back with your arms and legs extended. Keeping your lower back solidly on the ground, lift both legs, slowly, until they point to the ceiling. Now lower them to the ground, slowly, feeling the tension in your abdomen as your core muscles fight to keep your legs from reaching the ground.

Work those abs by doing the plank exercise. Roll over so you are on your stomach and place your hands directly under your shoulders. Lift your body as if you are doing a push up but hold the position, tensing your stomach muscles and keeping your body stiff as a board. Remain in this position until you can’t any longer; ease yourself back into the starting position and rest.

The last exercise can be done all day; simply sit on your exercise ball. Make sure you use your core muscles to stay balanced as you work on your computer.


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Tim Nunnemaker | April 22, 2014

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If you’re a beginning runner, you might not know that’s it’s incredibly important to invest in good running shoes. These tips will help you choose wisely and take proper care of your feet.

To start, you need to understand that running shoes are not an option–they are mandatory if you want to avoid injury. Yes, they are expensive, but running is tough on your joints, and you’ll quickly develop problems or risk injury if you don’t use good shoes. The rule of thumb is to only use your running shoes for running (not everyday wear) and to replace them every six months or 350 miles of running. If you’re a heavy runner and are hard on shoes, you may need to replace them even more frequently. Your shoes will last longer if you run on a treadmill or a track instead of asphalt.

Before replacing your shoes, do this simple test. Get your feet wet, and then make a footprint on the floor or a piece of paper, paying attention to your footprint (when standing). If your foot leaves a solid footprint, you need extra arch support. If your footprint is very curved, you probably don’t need so much arch support.

Check your shoes for wear, and note where you feel extra stress in your ankles. You are checking for what’s called over and under pronation. If your feet tend to shift your weight inward, you need shoes that will help with overpronation; if you have issues with the opposite, you need help with underpronation. If you are susceptible to joint problems, you’ll want to buy extra cushiony shoes that provide ankle support.

You’ll also need to determine how much toe room you need in the shoe. Because toes tend to swell after you’ve run for a while, you’ll want to buy shoes with roomy toeboxes. Many people buy running shoes one size bigger than their usual shoe size.

Investing in good running shoes will enhance your experience and enable you to run longer.


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Tim Nunnemaker | April 21, 2014

There are a lot of people who usually feel tired no matter what time of morning they wake up or how much sleep they get; people who encounter this often assume that the key is for them to get more sleep, but actually, it is much better to understand how sleep works than to simply get more sleep, as understanding how sleep works will enable you to sleep "correctly," and this will give you much more energy than you would get from any other method – even from adding extra sleep.

When you sleep, your body and mind work in a 90-minute cycle; you have probably heard the term "REM sleep" – and maybe you even know that this means "rapid eye movement" – but this does not necessarily mean you know how to use this information to your advantage.

For most people, the first 65 minutes of your sleep cycle are taken up with normal, non-REM sleep, followed by about 20 minutes of REM sleep – and it is during this time that you dream, and that your body and mind are both able to get their deepest rest.

Of course, this leaves five remaining minutes before it reaches the 90 minutes of the sleep cycle, and these five minutes constitute the time during which your body and mind are in limbo – the time during which they are gearing up for the next set of sleep, and during which you are most likely to wake up to small noises or disturbances.

When you are woken up (or when you wake up) during this "in-between" time, you are going to feel much more rested and far more ready to start your day, which means that the best way to ensure that you feel rested when you get up in the morning is to time your "wake up" so that it comes at the end of one of these 90 minute cycles.

In order to feel more awake, don’t just add more sleep; instead, make sure you are trying to schedule your sleep so that you will wake up during this limbo period, and you will feel much more ready to get out of bed and start your day.

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