Best Way to Lose Body Fat – 5 Tips

April 7, 2009

Below are 5 tips on the best way to lose body fat for good

1. Losing weight is taking less energy in and burning more energy off. Food is abundant, portions are larger, and there are more processed foods, so we’re eating a lot more energy – and more calories than our parents did. It’s not easy to take a stand against bad food choices, to find time to exercise and to resist our animal instinct to eat whenever we see food, so make the effort to cut out the processed dense foods, sugary drinks and get active to shed the pounds.

2. Lifting weights isn’t just for bulked up body builders. Resistance training increase muscle mass, boosting metabolism and burning more calories. Also, weight training increase bone density and helps firm wobbly bits – improves the tone of the body

3. Focus on what food can give you, not what it doesn’t contain. And don’t just think about vitamins and minerals – think about taste, texture and pleasure. These are all vital elements that food should provide. But always remember the ‘all things in moderation’ rule.

4. Be honest about why you’re doing things. Many fickle eaters are actually trying to lose weight and grab onto any plan they think will help. Just find a sensible long term plan and stick to it.

5. Use protein to build muscle – Because it burns calories more quickly than any other tissue, muscle is the engine for weight loss. Muscles need protein and exercise.

The above 5 tips are essential for your fat loss efforts. If you take control and change your habits over time, you will lose the weight. The best way to lose body fat is to be consistent with your endeavors.


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Tone Up Your Muscles With Heavy Weights

April 2, 2009

Probably the biggest training fallacy that get’s under my skin the most is that to tone up, you should lift lighter weights and do more reps. This misconception, just like many others in the fitness industry have now become the gospel truth.

I would often hear people say “Oh I don’t want to do heavy weights I just want to tone up.” In this article, I’m going to show you why I believe this is completely wrong.

I am not going to force you my beliefs down your throat. I am just going to give you my honest opinion and I’ll let you make up your own mind. Cool?

My belief is that the fastest way to get toned is to lift heavy weights. Here’s why.

There is no such thing as a toned muscle or an un-toned muscle. A muscle is always toned and can never be un-toned. Sometimes they may look un-toned simply due to a layer of fat on top of them or not having enough muscle to give your body shape.

To achieve the toned look you simply have to have muscle and low body fat levels. This is why lifting heavy weights is much more effective. For one, they help you build muscle, and two; it speeds up your metabolism, making fat loss much easier.

Another great benefit of lifting heavy weights, especially the big lifts like squats, deadlifts, dips and chin ups, is that they stimulate two powerful hormones, testosterone and growth hormone. This makes losing fat and building muscle happen much quicker and easier.

Performing high reps with light weight achieve none of this. It doesn’t build muscle, which means it doesn’t increase our metabolism and is far from being the most efficient way to burn fat. It also fails to stimulate testosterone and growth hormone.

The only thing training with light weights does, is build up a lot of lactic acid which gives you that burning sensation. This gives you the false hope that what you are doing is actually toning up your muscles. This burning sensation does nothing to tone up your muscles. It doesn’t help you build muscle, nor does it help you lose much fat.

Many people choose to believe that the high rep stuff works simply because they don’t want to do heavy weights. That is understandable. But by when I say heavy weights, I mean lifting enough weight which will cause you to reach complete muscle failure in 6-12 reps.

This means you don’t have to do weights at all, if you don’t want to. There are many bodyweight exercises which are extremely tough to complete more than 6-12 reps. You could do stuff like parallel bar dips, chin ups and pistols (one leg squats.)

Basically to tone up, you want to push your muscles to the level of complete exhaustion in the 6-12 rep range. This rep range is perfect for building strength and muscle. Once you get over 15-20 reps you are now training more for endurance. This does little to build muscle or lose fat.


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Proper Weight-training May Enhance the Quality of Life

April 2, 2009

Weight training or resistance training is one of the most common means to improve one’s health and physique. People who lift weights aim to lose unwanted pounds and gain muscle mass. Weight training also develops strength, endurance, nerve-to-muscle coordination, and helps prevent osteoporosis. During weight training, the body burns calories while toning and firming a person’s muscles.

Weight lifting can also be used as a therapy for stress and anxiety. Research shows that when people undergo strenuous activity, the body excretes a substance called endorphin. These endorphins, short for endogenous morphins, are the body’s natural pain killers. Endorphins are released when the body is engaged in activities of moderate to high levels of intensity. The substance makes a person experience moments of relaxation interspersed with elation, which some health experts call the “runner’s high.” Endorphins make people ‘high’ and happy. Research also shows that people who exercise regularly have more energy and better self-esteem.

Doctors, however, warn that weight-lifting and other physical activities should be done properly to avoid unwanted effects. Improper weight training, over-stressing the back muscles, or failure to perform warm-ups may cause lower back pain that may lead to serious back injuries. A recent study led by Dr. Geraldo Magela Vieira of Brazil revealed that weightlifting may increase the risk of glucoma, an eyesight-threatening condition. Vieira and his team of researchers found out that lifting heavy weights was linked to a brief increase in pressure within the eye. This takes place when a weightlifter holds his or her breath when performing bench presses and lifting too much weights. Health experts advise weight lifters to perform sets using light weights and do many repetitions instead of heavy sets with few repetitions. Many individuals think that lifting more weight is the key to attain a finely shaped body. But experts claim that lifting light weights properly using proper techniques may play a big role in improving one’s physique.

Health specialists also add that weightlifting and other strenuous activities should be done in moderation. Men who over-train experience fatigue which temporarily reduces sperm count and quality. This happens because the body literally kills itself during training. The resting period according to health experts is as important as the training period because the body needs to recuperate to attain normal cell development. Fatigue may reduce the level of hormones in the bloodstream that affects sperm production. Training properly and devising a proper training program may help develop muscles and avoid over-training.

There are many reasons why people undergo weight-training. From weight-loss, to toning, improving posture, and building bulk. People who exercise and lift weights regularly have a more positive outlook and are happier overall compared to their inactive counterparts. However, regardless of how and why people perform exercises, exercise should not only improve physical health, but also mental health. Utilizing the physical and psychological benefits weight lifting and exercise may help enhance one’s quality of life.


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The Bodybuilder’s Secret to Toning Muscles

March 31, 2009

There are many people who are of the opinion that in order for them to become more muscular they have to lift weights. This is indeed very true. Some people are also interested in becoming muscular just to get that well-toned body, they are not after the massive frames that bigger bodybuilders have.

This is perfectly alright. The technique to get well-toned muscles is perhaps one of the most misunderstood. Most people will often try to achieve results by using light weights in high repetition. This will not work. To tone your muscles you have to have them in the first place. The muscles will first have to grow to satisfactory levels from where you can then cut down the body fat content so as to expose the muscles. This is the essence of well-toned muscles. Although developing a well toned body is not rocket science there are some tips that can help you do so effectively.

Firstly use free weights to train the muscles. This is most recommended for the starter. The free weights to use for this purpose will include dumbbells and barbells. By using these equipments you will also train many more muscle groups than you had originally intended. The result will be that a bigger portion of the body will be trained. The body will be more stimulated and the muscles will grow at a faster rate too. This is the reason why the celebrated bodybuilders stick to free weights. The second tip is to use compound exercises in training.

Compound exercises are those that are composed of two or more joint actions. As the multiple joints are moved this implies that more muscle groups are exercised. This will result in more muscle mass which will allow you to manage heavier weights which will in turn contribute to the well-toned muscles. Some excellent compound exercises are the lunges, the chin-ups, the dead-lift and the barbell press.

The third tip is in the form of a caution. You should not over train but rather train intensively. Intensive training is mandatory if you wish to grow and tone your muscle mass. You should periodically try to increase the number of reps that you are capable of at any one time. You should also try to gradually add to the weights that you lifted in the last session.  Failure to do this will let the muscles adapt instead of growing bigger and stronger.

As you train more intensively, be careful not to overdo it. Give your body adequate time to rest and recover. Drink plenty of water and fluids to replenish the dehydrated muscles. The fourth tip has to do with using the right techniques to prevent injury. Lots of people know that injuries are commonplace in the gym but they don’t usually realize that they could be hurting themselves through poor execution of training procedures. Find a more experienced bodybuilder or gym instructor to demonstrate how to do the various techniques correctly. Lastly use lower body exercises to develop muscles faster.

This is primarily to ensure that the entire body is proportionately built. The lower body consists of the most number of muscles. As we have mentioned above, training more muscles will create stimulation in the body that will allow for faster development of all other muscle groups.


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