Happy 2020! How are your training goals coming this year? If you would like something new and different. Try this video I made for you to emphasize all body systems activation. You will burn body fat, sky rocket your metabolism and leave the gym feeling a good accomplishment. This video is not for beginners. Please always consult your physician before starting a new exercise routine.
Have fun! If your like this video please leave me a comment!
Nik and I have been spending more time in the gym together & thought we would share a core work out video for you.
We performed all exercises in a circuit style then repeated the circuit 3X.
Have fun and if you liked the video please share. Any questions arise feel free to email me.
One Arm Eccentric Pull Up
Pull up with both hands let one hand go and lower down slow, then quickly catch handle pull up with both hands again, alternating each arm.
We’ve heard it many times, phrases like “burn your fat” and “melt your fat.”
Does this mean that we burn fat to ashes or melt it to a liquid form?
If so where does the end product of this action go?
Does it convert to muscle? OR… Does it get excreted during your regular morning routine?
There’s a lot of misinformation about what happens when your body loses fat. This causes misconceptions about weight loss and leads to fad diets.
Today, I’ll share with you some science behind fat loss, so you understand why you do what you do for weight loss!
You breathe out lost fat!
Yes, that’s the end product of fat burning or fat metabolism in our bodies.
Fat is a combination of carbon, hydrogen, oxygen.
So, when you break down fat, the molecules arrange themselves as:
Carbon dioxide – CO2 (one carbon with two oxygen atoms)
Water – H2O (Two hydrogens and one Oxygen atom)
A researcher from the University of New South Wales and a Physicists had the answers. They published their findings as an article in British Medical Journal.
According to the findings:
To oxidize ten kilos (22 pounds) of fat you need to inhale 29 kilos (64 pounds) of oxygen. This produces 28 kilos (62 pounds) of carbon dioxide and 11 kilos (24 pounds) of water.
This means, at a resting state when you breathe at a normal pace, you consume less oxygen. When performing exercises like running, pushups, or brisk walking, you inhale more oxygen. This makes you breathe out more carbon dioxide.
So, if you exercise daily you tend to lose fat.
*The water that is also one of the end products of burning fat goes out as urine and sweat*.
That is why you need to exercise for weight loss!
Now you know why staying active is so important.
So, at a resting state, a person weighing 70 kg (154 LBS) exhales about 200 ml carbon dioxide per minute. This is the basal or resting metabolic rate of a person.
When you replace an hour of rest with exercise the metabolic rate shoots up to 7 times that of the resting rate!
Researchers quote in their article,“Losing weight requires unlocking the carbon stored in fat cells,”
How to make sure you breathe more oxygen in and carbon dioxide out.
Breathe well: Maintain a steady breathing pattern while exercising. This ensures your muscles are getting enough oxygen.
Always breathe through your nose and not through your mouth. This makes a huge difference in oxygen intake.
Try aerobic exercises: Aerobic exercises makes you inhale more oxygen than Anaerobic exercises. Such exercises are intense and you need to generate energy faster to meet the demands of the exercise.
Does that mean you need to spend hours on the treadmill or elliptical machine? Absolutely not! Short bursts of aerobic exercise are what I recommend.
My go-to is a good H.I.I.T workout (high-intensity interval training). Those that know me see me do this all the time in the gym. Outside running stairs is also great.
In one study, participants who engaged in HIIT lost six times the amount of fat as those who performed steady-state aerobics.
You get the message! Keep your body moving and stay active for a healthier body weight.
If you liked this article, would you be so kind to share with your friends and family. Also leave a comment below.
Article from Danette May
Blissful Healthy day!
Shari
Below is the clickable link to find this great work out for snowboarding.
Thank you Equinox for sharing. you can find this article on there website too.
BIg Hug now go get after it!
XOXO
Shari
A few yoga asana for you. Directions below. Breath deep, move and sweat!
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Thank you for taking your time to visit this site. I hope your holidays are off to a relaxing start!
Shari
Resource from Gina Caputo school for yoga
Below is a great article and new style training from Paul. Please be advised to start with the basic rotation movements first. Any questions please send me a quick message. Listen to body and have fun!
Tornadoes are violently rotating columns of air capable of destroying towns, uprooting trees and causing havoc anywhere they go. They are nature’s most violent storm, but what makes them so devastating? It’s their ability to rotate!
Think about it… If a tornado didn’t rotate, it would only be a strong wind.
If we can learn anything from a tornado, it’s this: The stronger our rotational ability, the more powerful and stable we will be and improving rotational strength directly applies to everyone. In fact, everyone makes use of the twist Primal Pattern® during their daily lives, whether they’re a baseball player swinging a bat, a mother turning to pick up her child or a farm worker pitching a pumpkin into the back of a truck.
While there are numerous muscles recruited during trunk rotation, but the two primary muscles are the internal and external obliques.
Synergistically, they work together to rotate the trunk, stabilize the pelvis and side-bend the trunk (the external obliques also stabilize your rib cage). Because of the insertion into the thoracolumbar fascia, the internal and external obliques also provide stability to the lumbar spine.
There are hundreds of exercises that will improve rotational strength, ranging from the beginner to highly advanced practitioner. I’ve included a few exercises here to give you an idea of what’s possible in the world of rotation.
Begin the exercise by lying supine on a Swiss ball with your shoulders in the middle of the ball. Put your hands together with your arms and hands outstretched toward the ceiling and place your tongue on the roof of your mouth just behind your front teeth. (If you’re uncertain where to place your tongue, swallow and pay attention to where your tongue goes. That’s the position.)
Gently draw your belly button in and begin rotating your torso left to right, making sure you don’t drop your hips.
The wood chop is one of the most effective exercises for oblique conditioning. Begin by standing next to a cable column apparatus with a single-handle attachment placed high up the column.
Reaching across your body, grab the handle with the hand furthest from the cable and then place your other hand over the first one. While keeping your arms straight with a slight bend in your elbows and knees, draw your belly button in and pull the cable diagonally across the body finishing when the handle is just outside your opposite foot.
Slowly return to the starting position and continue performing the movement for the desired number of repetitions.
In the world of rotation, few things can compare with the Tornado Ball! Made of polyurethane rubber, this medicine-ball-on-a-rope will take anyone’s rotational training to a new level of intensity and effectiveness.
There are numerous exercise variations that are possible with a Tornado Ball that will aid in improving dynamic stability, agility, flexibility, coordination, strength, power and speed. I’ve included one such exercise below.
In addition to being an incredible exercise for anyone wanting to improve rotational power, this exercise will help any athlete who swings a club, bat or stick.
Begin by standing a couple of feet from a sturdy wall. Bend your knees while drawing your belly button inward and make sure you have a good grip on the rope. Once you’re in your position, start swinging!
As you pick up speed and bounce the ball off the wall harder and harder, you will likely have to bend your knees even further to lower your center of gravity. If you don’t, the centripetal force of the ball will be enough to pull you forward away from the wall.
Because this is a ballistic exercise, you should only perform it for approximately 10 seconds. The goal is to target the explosive fast twitch fibers that fatigue quickly. The faster you swing the more challenging this exercise becomes.
You can also swing the Tornado Ball diagonally or perform a multi-directional chop, but these are highly advanced tweaks to this basic exercise and should only be used by people with lots of experience.
Tornadoes get their force, power and strength from their tremendous ability to rotate. By improving your rotational ability and strength, you’ll improve your athletic ability and most importantly your health as a more functional and fit person.
Love and chi
Paul Chek is an internationally-renowned expert in the fields of holistic health, life coaching, corrective and high-performance exercise kinesiology.
For over thirty-two years, Paul’s unique, holistic approach to treatment and education has changed the lives of countless people worldwide, many of his clients, his students and their clients. By treating the body-mind as a whole system and finding the root cause of a problem, Paul has been successful where traditional approaches have consistently failed.
Paul is the founder of the C.H.E.K (Corrective Holistic Exercise Kinesiology) Institute, based in California, USA and the Chek 4-Quadrant Coaching Mastery and P~P~S Success Mastery Coaching Programs.
How Strength Training Balances Your Hormones
BY ANDREW HEFFERNAN | JULY 24, 2017
Looking to regulate your sex hormones and increase insulin sensitivity? Try weight training.
Several factors influence the delicate balance of our hormones: aging, stress, nutrition, body composition, and insulin resistance, to name just a few. One of the most common expressions of this is “out of whack” sex hormones, specifically low testosterone or high estrogen in men and high testosterone or low estrogen in women. These imbalances can cause low energy, low moods, and low sex drives in both sexes, among other symptoms.
As a result, there’s a growing market for medical treatments such as hormone replacement therapy (HRT), a controversial approach that uses pills or injections to “rebalance” hormones. Taken over a long period of time, some commonly prescribed HRT hormones have been linked to heart problems and other chronic diseases.
When these hormones occur naturally, however, they can work wonders. For that, there’s no better medicine than strength training.
“Weight training is the only activity that creates hormonal changes that help both men and women burn fat while maintaining or gaining muscle,” says Jade Teta, ND, an integrative physician in North Carolina and longtime fitness coach.
In both sexes, he explains, strength training stimulates the release of human growth hormone, which aids in building muscle and burning fat. It also increases insulin sensitivity, which helps control blood sugar and reduces the risk of type 2 diabetes.
Strength training has also been shown to help regulate sex hormones — testosterone and estrogen — especially as men and women get older. As men age, their testosterone level often drops relative to their estrogen level, which can affect muscle growth, energy levels, and sexual function.
Women commonly produce less estrogen as they grow older, which can increase the risk of osteoporosis, heart disease, and general hormone dysregulation.
Strength training has been shown to stimulate production of these sex hormones and help rebalance them for both men and women.
If you want a healthy hormonal profile without using drugs, strength training — independent of other lifestyle and nutritional changes — may be your best bet, says Teta. The hormonal effects can “produce the changes and the look of a healthy, fit physique.”
This originally appeared in “The Case for Strength” in the July/August 2017 issue of Experience Life.
Andrew Heffernan , CSCS is an Experience Life contributing editor.
Thank you for subscribing and reading this article. I appreciate your business. Now let’s lift!
XOXO
Shari
