I often hear from my clients, Russell, I do my cardio and eat so little why am I not losing more weight?

The answer is simple.

Eat well

Sleep well

Work hard

PLAY hard

Weight training

High Intensity

Whether you are working out with me or one of my other trainers dancing, rebounding or TRX training. I want you to enjoy it, exercise shouldn t be a chore it s a lifestyle change! Doing weight training can activate your muscles and increase your metabolic rate 15-25% per day. It s important to burn your calories out every work out you do, whether this is through cardio or weight training. The simple theory

is: use your access body fat that has been restored around your thigh or mid section as energy source for when you re shopping, playing with your kids or doing your own work out. Your body needs the right nutrition to recover from your daily activities and workouts, day in and day out. This way you transform your body and mind into a different era. I discovered this through my own experiences and others who take their wellness seriously. However, only eat less if your body feels like it, otherwise eat moderately with plenty of fruit and vegetables. Stay away from deep fried food and sugar ( I know it s a big issue for some of you but I don t want to spent too much time on this, if you need to understand more, we can discuss it later) Fish oil, olive oil and nuts are great sources of unsaturated fats and healthier alternatives.

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Every day, hundreds of articles are published in leading scientific journals which are directly related to exercise and its effects on the human body. We are amazingly fortunate that we can take advantage of millions of dollars of research and use it to develop the body of our dreams! However, sometimes science goes against popular convention, and this is never more true than in your local gym.

Ever see the same person on the elliptical, day after day, month after month, making little to no progress in the fight against fat? Or how about the person who spends two hours per day doing cardio, is unbelievably skinny, but has no shape or tone? What if I told you that

you can lose more fat and keep muscle tone in less than one quarter of the time it takes to perform an hour long cardio session? More is not better with cardio, it is the intensity that matters because higher intensity cardio will lead to greater fat burning after the exercise is completed. This means you are burning fat all day and all night as a result of just one short cardio session. Read on to learn about the birth of HIIT (High Intensity Interval Training) in Japanese laboratories, the benefits it gives you, and also a short tutorial on how it is performed.

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Are you in an exercise rut? Do you want to kick your fitness level up a notch and increase your endurance? Would you like to add more intensity to you workout? Interval training is a good way to achieve all of these goals in a safe and systematic manner.

Interval training is simply a matter of alternating high intensity exercise and low intensity exercise. It allows one to get the benefits of the high intensity work while giving the body some rest time. It allows one to extend a workout time period and build endurance gradually.

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The “Steady State Cardio” Method to Burn Body Fat

There are a number of ways to lose body fat, but some are more effective
than others. The most popular method is what I call “Steady State Cardio”. This
basically means doing cardio at a moderate pace for an extended period of time.
The goal is to get your heart rate up to 60 to 80 percent of your maximum heart
rate. It has been shown that this is an optimum zone to use fat as energy while
you work out. If you do this for a long period of time, you will burn fat off
your body. This is the most popular form of cardio and it works pretty

well.

(more…)

The “Steady State Cardio” Method to Burn Body Fat

There are a number of ways to lose body fat, but some are more effective
than others. The most popular method is what I call “Steady State Cardio”. This
basically means doing cardio at a moderate pace for an extended period of time.
The goal is to get your heart rate up to 60 to 80 percent of your maximum heart
rate. It has been shown that this is an optimum zone to use fat as energy while
you work out. If you do this for a long period of time, you will burn fat off
your body. This is the most popular form of cardio and it works pretty

well.

(more…)