Fitness from the streets
Written by HL on September 4, 2008 – 6:21 pm -Hi i’ve found a few videos made by some guys who train on the streets, specially in parks. Their videos are very good to show everybody something, if you can’t access a gym or don’t want to go to a gym, you can workout just about anywhere, it just takes a little imagination. There’s one important thing lacking in these videos, training the legs, you should train, all these videos show upper body work, ignoring the lower body, but i trust you’ll all train your lower body , right? Yeah i know you will 
Here’s the link to the first video, the other ones re all in you tube too, it’s easy to find:
Have fun
Attack Fat Fast
Written by HL on August 27, 2008 – 5:34 pm -
This is the right track, this is the way , fat don’t deserve mercy, fighting fat is a war and it needs to be attacked fast. Okay all of this to say, when your goal is to lose fat, just go for it, make it your only goal, and get results fast.
Don’t worry about gaining muscle, or even strength while burning fat, dedicate three or four weeks to the war against fat, burn it fast and then go get your other goals. In my own experience and for what i’ve seen with so many other people, it’s harder and slower to achieve different goals all at the same time, it’s not impossible, but it’s less effective.
If you really need to lose a lot of fat fast, well take a month to do it, give yourself a limit of time and do it. Do your cardio everyday, a mix of HIIT followed by steady state, do it 4 hours after the more recent meal you had. It’s very important to have your sugar levels low, really low.
Some people like to do that in the morning, but i don’t think it’s the best way, for one reason, you’ll stress your adrenal glands and your body will release cortisol, cortisol breaks down muscle and holds fat, and you don’t want that. It’s better to eat an early lunch and workout in the end of the afternoon.
Eat a low calorie diet for a month, eat zero carbs for a month, except one piece of fruit per day, but make sure, it’s a low cal fruit like pear and a few others. Eat mostly protein and veggies, eat no more than two or three meals a day, low calorie meals REMEMBER that, it’s very important, and add some healthy fats like olive oil, to soup or to fish and salads, healthy fats are fundamental to burn fat.
Eat your dinner until 8 pm and then don’t eat again, let your body fast until the morning, it will work wonders for you. Remember to drink 3 L of water everyday.
It’s a simple plan, like in everything else in Life, the more simple the better, and this simple plan will get that fat melting off your body. Good Luck.
Posted in Body Sculpt, Fat Burning, Fitness, Health and Fitness, Nutrition | No Comments »
Michael Phelps Ripped and Fast
Written by HL on August 19, 2008 – 3:49 pm -
Michael Phelps is one of the most fantastic athletes in the world, for anyone who loves fitness and sports you’ve got to admire this athlete.
Eight gold medal in the Olympics to gather with other six of gold , one of silver and one of bronze from the last Olympics. It makes him the athlete with more medals in the Olympics and the Athlete with more gold medals in just one edition.
Phelps is absolutely fantastic, and for a swimmer is very ripped, he trains five hours per day, hard work and a strength of nature combined produce fantastic results, i don’t want to make a post about the training and nutrition of Michael Phelps, i just want to make tribute to the best athlete i’ve ever seen competing. In London we’ll wait for more medals from Phelps. Nice work Champ
Posted in Fitness, Health and Fitness, Swimming | 2 Comments »
Sprints Burn Fat
Written by HL on August 8, 2008 – 11:50 pm -
Have you ever seen a fat sprinter? Have you ever seen a sprinter that wasn’t lean and ripped? I know i didn’t, and do you know why? Because sprinting is one of the best ways to lose fat. First of all sprints are trained in HIIT style, and as you know, HIIT is the best way of training to burn body fat.
Sprinting is a natural way of doing High Intensity Interval Training, just think, when you sprint you run as fast as you can, you give it all, then you rest, and sprint again, that sounds HIIT to me, because it is.
Sprinting demands power, it forces all your body to work fast, it has an anabolic effect on your body, your legs will gain natural size, and the fat will be melting, making you look ripped, muscled, and powerfull. Another good thing about sprinting is that it works that part where your glutes and hams connect, usually almost everyone has a fold between the glutes and hams, except sprinters.
Sprinting builds your legs and glutes in a natural way, with perfect aesthetics, it’s an exercise everyone should do to gain power, natural muscle, aesthetics, and above all to burn fat in a very effective way.
Here’s how to do it: In the first week do 10 sprints of 25m with one minute of rest between sets, each week add 5m until you reach 100m. Doing this twice a week is enough, you’ll soon start seeing results.
Good luck, burn that fat fast (sprinting)
Posted in Fat Burning, Fitness, Health and Fitness, Sprinting | 4 Comments »
Fat Burning Myths
Written by HL on August 4, 2008 – 4:08 pm -
There are a lot of myths about fat burning in the fitness world, today i want to talk a bit about a few of them, and with that i hope i can help to clear some people’s minds about fat burning.
Myth 1- To lose fat you need to eat six times a day so that your metabolism keeps burning calories. I don’t mean to be rude, but this myth is so stupid, and so non sense. First of all, it’s true we burn calories when digesting foods, but saying that we should keep eating to keep the metabolism burning calories is being stupid (it’s the kindest word i can find) First of all our metabolism is always burning calories, just to keep us alive, even when we’re sleeping. If you want to keep your metabolism firing and burning calories, how about doing some physical activity? I can tell you for sure that it’s the best way to keep burning calories.
If you eat six times a day, you’ll never burn fat, because your blood will always be loaded with sugar, and your body will never burn fat, because having sugar will keep your body away from its reserves, it’s a simple survival mechanism. You burn more calories when your digesting your food, but the calories in those foods are much more than the ones you spend when digesting the food, so you’re always losing on the calories counting.
Myth 2 - This one is specially used in the bodybuilding world, i guess it’s because they’re afraid to lose one pound of fat that they think it’s muscle after bulking up so much. Well the myth is, you don’t have to do cardio, just lifting weights will be enough to burn fat. Well it’s another idea that will get you nowhere if you want to lose fat, if you train for strength and hypertrophy, then the weight training alone won’t melt enough fat from your body, specially if your on a high calorie diet. You have to do cardio at least 3 times a week. You can do cardio with weights, but that’s a different way of training with weights, it has to be done with almost zero rest between sets and with high reps.
Myth 3 - Doing steady state cardio at a moderate pace is the best way to burn fat. The truth is, look at those fat ladies doing cardio on the static bike or on the treadmill at your gym, remember them? Yes they’re the ones who started to train at your gym last year, and yet they’re still fat, and they keep doing cardio everyday, at a steady moderate pace, for one hour, and they’re fat. I’m not saying that you shouldn’t do moderate cardio for long periods, what i’m saying is that it shouldn’t be the only thing you do, you should do HIIT cardio http://fitnessfatburning.com/hiit-for-fat-burning/ that should be the main core, after you do HIIT you can then walk or run slow for 45 minutes, or you can do one thing one day, and the other the next day, i believe it’s better to mix things up in the same workout, i’ve started to do that recently, and i enjoy more, i believe the results can be better, but if you prefer to do the two types of cardio on different days it also works well.
For now this is it, if you’re following those myths you’re wasting a lot of your time and getting no results, just change this 3 things and your results will improve a lot.
Posted in Fat Burning, Fat Burning Myths, Fitness, Health and Fitness, Nutrition | 2 Comments »
Is it possible to shape a muscle?
Written by HL on July 27, 2008 – 11:38 pm -
Is it possible to shape a muscle?
This question is often discussed in the fitness world, and it goes on and on, but the only true answer to that question is YES and NO. No because some aspects are determined by genetics, here comes an example, if you have flat shaped biceps, it doesn’t matter how many concentration curls you do, your biceps will never have a peak shape.
Yes you can shape a muscle by enhancing some parts, one good example is the chest, if you choose to train with incline press instead of the flat bench press your chest will have a different shape, it will look “square”, even from top to bottom, if you choose to do more flat work your chest will look rounder, more soft (not a men’s chest).
The purists who say that it’s not possible to shape a muscle like to talk about the all or nothing principle, that principle says that when you contract one muscle fibre, all fibers contract too, so they claim that to work one muscle all you need is one basic exercise.
Using the chest again as an example, they claim that if you do bench press that will be enough to work the entire chest because all the fibers will be contracting during the set. The all or nothing principle is true, but those purists don’t understand or don’t know something very simple about muscle fibers that changes everything they say.
The muscle fibers don’t run all in the same direction, that’s why when you do incline work for your chest , you give your chest a different shape, if you do close grip presses, your inner chest gets more developed, anatomically speaking there’s no such thing as inner or outer chest, but the truth is, you can enhance those areas of the chest with specific exercises.
The same is true for any muscle, so you can’t shape the way your muscle naturally is, where it’s inserted, the length and some other aspects, but you can sculpt your body using specific tools, the exercises, you can decide that you want an even chest from top to bottom with a square look, you can decide what area of your deltoids you want to enhance, you can decide if you want your legs to be as even as possible, instead of having large upper thighs with very thin lower thighs.
You can shape the way you want your body to look, the genetical aspects of your muscles, those you can’t change, but you can always train to sculpt your body, and be the best you can be.
Posted in Body Sculpt, Fitness | 4 Comments »
Burn Fat and Get Fit Carrying Weights
Written by HL on July 21, 2008 – 4:51 pm -
I think that carrying weights is one of the most simple but effective ways of burning fat and getting fit. I’ve started to think about it seeing the incredible strength of those guys who work delivering heavy stuff, or the ones who carry your furniture when you move to a new home. Most of them never stepped into a gym and yet they lift big weights with no trouble it all.
Then i’ve researched more, and i found out about some guys that the main core of their workouts is to carry things, exercises like the farmer’s walk, climbing stairs holding an heavy bag close to their bodies, over and over again. Walking or sprinting uphills with a back pack loaded with weight, walking while holding the heavy bags overhead. They all have huge strength and good body composition, muscle and no fat, and because their training is made of movement (walking, climbing, sprinting) it also works as cardio training.
This also proves that a gym can be anywhere, no excuses for not training. I’ve decided to start training like this for a while, and i can tell you the results are fantastic, i’m feeling really fit, my physical condition is very good, and i’m someone who has been working out and doing cardio for years, and yet this new way (it’s not new, for me is new because i hadn’t done it before) was really tough for me when i’ve started, trying to sprint or climb while carrying weights it’s no easy thing, i can tell you for sure.
After two weeks carrying weights four times a week, doing at the same time weight lifting and cardio, i feel so fit, that little stuborn fat, that bit that’s always hard to cut, has burned, melted, you name it, and the best of all is that, i’m even stronger than i was before starting this type of training.
This is really complete, it works your strength, it gets you well conditioned, you gain some muscle, real muscle, hard and toned, not the soft sarcoplasmic hypertrophy, and fat burning becomes real, and fast before your eyes, i didn’t expect the results being so good and fast, but they are. What i’m doing exactly is:
Day one: I walk for as long as i can carrying a bag, loaded with weights, when i can hold it no more, i rest 10 seconds, and then keep going, until i really can’t keep carrying.
Day two: I do squats and lunges holding the bag next to my body, i do about 2/3 heavy sets, then i take some weights off, and do it again, but this time holding the bag overhead.
Day three: I do sprints uphill with a backpack with weights, i’m doing now about 10 sprints of 25/30 metters
Day four: I lift the sandbag overhead from the ground, i do about 4/5 heavy sets, then i carry the bag back home (3 minutes walking, i live near the park) and i do a few sprints upstairs carrying the bag, just to finish the workout.
Everyday at the end of the workout i do planks and vacuum stomach for my abs. Every workout i try to add a little more weight to the bag. If you want a new challenge, if you want to get fit and to burn fat, then try this for a few weeks, you’ll see a huge difference in your body. Like in everything else about fitness and fat burning, our bodies adapt fast, so after a few weeks you should change and start mixing things up.
I always alternate things, if i spend days at the beach i do my workout there http://fitnessfatburning.com/beach-workout/ , other times i train at the gym, others i only do bodyweight exercises, right now i’m carrying heavy stuff when i workout, the most important is to progress and change things often.
Always remember that, eat clean, enjoy what you do, have fun, train hard and you’ll burn fat, and reach your fitness goals.
Posted in Abs, Carrying Weights, Fat Burning, Health and Fitness, Nutrition, Strength | 4 Comments »
Fat Burning Exercises
Written by HL on July 14, 2008 – 3:15 pm -
In the last post i talked about fat burning tips, all related to nutrition, today i’ll be talking about fat burning again, but the tips are about exercises. First of all let me tell you that, all exercises can burn fat, there are ways to workout that are more effective than others, like doing your cardio in HIIT style http://fitnessfatburning.com/hiit-for-fat-burning/
I see a lot of trainers saying that running is better than swimming, or biking is better than running, or better than walking, and so on, so on, but the truth is, all exercises are good to burn fat, i know i already said this, but it’s very important that you keep this in mind. Any exercise that you choose to workout is good for fat burning.
First of all it’s very important that you like what you’re doing, if not, there’s no point, you’ll be bored, you won’t give your best, even though you really want to, but the motivation is never the same, and the final result will be you giving up, and that fat burning goal will be abandoned.
If you like swimming and not biking, swim, it’s as simple as that. Do what you like, and also very important, you don’t have to stick to just one type of exercise, you can do more that one sport,you can lift weights, and run, or swim and run, or rope jumping and biking, you choose what you like, you can do as many exercises as you want, just feel good about it, feel pleasure, have fun and give it all, but remember one thing, progression is fundamental, so keep track of what you’re doing and be consistent with the exercises that you choose, don’t just do one exercise today and then leave that exercise alone for two weeks, choose a few that you like, but do each one at least once or twice a week, and keep progressing, keep challenging your body and mind, if you don’t you won’t see results in your fat burning goal.
I believe and science is proving it, that doing your cardio in HIIT style is more effective to burn fat, because your body continues to burn fat long hours after your workout is over. That doesn’t mean that you have to train everyday this way, i advice that you walk or swim in a steady pace, two or three times a week, it’s good for your heart, it’s good to raise your levels of HDL (good cholesterol) so you can and should mix things up.
Again i tell choose to do what you really like, keep progression in mind, and mix things up between HIIT and steady pace cardio. Just don’t over do it in the steady pace workouts, too much won’t be good for your health. When doing HITT don’t forget to warm up well first, do a bit of stretching and a minute of slow pace, and at the end cool your body with another minute of slow pace.
If you like to lift weights and/or bodyweight training like pushups, pullups and other exercises, i advice you to do it, even if you just want to burn fat and not to gain muscle, you should gain at least a little muscle and some strenght, it’s good for your health, for your bones, it gets you fit in every way, and gives your body a much better look, it gives you a hard toned look. It gives you a healthy look, and real health too.
All this combined with proper nutrition http://fitnessfatburning.com/fat-burning-tips/ will give you excellent results on your fat burning goal, you’ll see the difference, remember to be pacient and persistent.
Posted in Fat Burning, Health and Fitness, Nutrition | 2 Comments »
Fat Burning Tips
Written by HL on July 5, 2008 – 4:14 pm -
Eat less calories than you burn, i know it seems very obvious, but the truth is the excess of consumed calories is still the number one reason people still fail their fat burning goals, they keep eating all day long, even if it’s only small meals, your blood will always be loaded with sugar, and your body won’t burn fat. The extreme opposite are the people who almost don’t eat, hoping to lose fat simply by eating just one soup or just one salad a day. You have to lower the calory intake, but you can’t deprive your body from the necessary nutrients, or the body will hold on to the reserves (fat) and you’ll be sick for lacking important nutrients.
Eat high quantities of protein, yes protein burns fat, protein builds muscle, and protein is essencial in every vital function of your body. The best sources are fish, white meat, eggs, and beans. Other sources are skim milk, rice, bread and soy. I distiguished theses sources because milk, rice and bread are rich in carbs, and if you want to burn fat or keep lean you should reduce or cut the carbs. The soy is a different story, there are studies who say it’s almost the best food in the world, others say soy can be dangerous, specially to men, due to the fact that soy is very rich in estrogens. If you like soy and eat soy, don’t over eat it. Also eat a lot of protein but watch the calories.
Eat healthy fats, specially the ones that are rich in Omega3, the healthy fats burn fat, that’s right they reduce the fat in the body, and they clean your arteries and veins of the unhealthy fats. In other words the HDL (high density lipids) destroy the LDL (Low density lipids). HDL is also known as the good cholesterol and LDL is the bad cholesterol. The best sources are Fish, Olive Oil, and dry fruits like nuts and others. You’ll be burning fat and taking good care of your Health.
Reduce or cut the carbs, with two exceptions, fruits and veggies, because those are the kind of carbs that won’t make you fat, all the rest, cereals, pasta, potatoes and so on should be reduced or even cut if you want your fat burning or wish to keep lean. It has to do with the insuline spike produced by some carbs. The fruits and the veggies also have the advantage of filling you up and reducing the hunger.
Drinks lots and lots and lots of water, did i tell you to drink lots of water? I’ll say it again, drinks lots of water, 3L per day should be optimal. It helps to detox your body, it helps to burn fat, it helps to lose that subcutaneous fat and water under the skin, it will keep you in flushing mode, if you’re close to getting lean, you’ll see a huge difference when you do this. The ones not so close to getting lean, keep drinking water if you want to get there. the water also helps to fill you up and reduce your will to eat.
Good luck, be healthy, be happy
Posted in Fat Burning, Health and Fitness, Nutrition | 9 Comments »
BodySurfing Muscle Builder Fat Burner
Written by HL on June 30, 2008 – 3:34 pm -
Bodysurfing is one of my favorite sports to practice, it’s one of the best ways i know for Fat Burning and to build some muscle naturally, and just enough for your frame. Bodysurfing is also a top way to get anyone in a fantastic physical shape, your conditioning levels will be high, you can believe it.
Imagine spending just 2 hours, getting in the water, first walking and going against the waves, then swimming to get out of the breaking zone, diving under the waves, going over the waves, then swimm to catch the wave, feeling all that turbulence of the wave taking your body, having to keep your body tight, with full muscle tension, then reaching close to shore, you get up , you continue to get hit by the waves breaking, you start walking back again, swimming to go catch the next wave, and doing all the same, over and over again.
It’s one of the best workouts anyone can have, it’s an amazing cardio workout, because you gain huge endurance, you build muscle and your abs become a flat hard board, with all the swimming, keeping your body tight, the muscle tension, the running and walking in the water against the waves, and you spend so many calories, that you can believe you be burning fat.
You’ll be reaching your Fitness goals, and the very best of all is that you’ll be having fun, you’ll be feeling adrenaline, you’ll be living your Life. You know you’ll feel exhausted, but at the same time you will feel energized, you will feel ALIVE, connected to Nature.
The way to eat is the same i told you about in the post about beach workout, you can read here:
http://fitnessfatburning.com/beach-workout/
Above all what i want you to know is, that you can train anywhere, nature can be your gym, there’s a lot of people who don’t have access to a gym, or can’t pay a gym, but that’s not a reason for not reaching your fitness goals, you can get fit, you can burn your fat, you can get in good physical shape, just about anywhere, and if you can get that fat burning while having fun, while in connection with nature, while improving your Health, and that should be your number one goal, HEALTH
Posted in Abs, BodySurfing, Fat Burning, Health and Fitness, Nature Workout, Nutrition | 10 Comments »
