Physical Exercises . com

Losing weight really is a simple process, yet countless people find it difficult. I’m sure like many people you have tried to diet before. I’m guessing that if you’re reading this it didn’t work…

There is one really basic method for save weight loss and that is:

Consuming fewer calories than you use.

From this statement we can conclude that there a few things that you can do. You can lower your calorie consumption by eating more healthily or eating small portions. This is something you have total control over. You are responsible for what goes in your mouth!

Tips for Dieting and Weight Loss

One common over eating problem is that people they have to clear there plate. As children many of us were told to eat all our dinner. You many even feel guilty for wasting food. The solution is to simply ask for a smaller portion in the first place. Alternatively if the food will go to waste consider that it may be better to have the food in the bin than on your hips!

Calorie counting can be tedious but is a sure way to lose weight. This is what the famous ‘weight watchers’ program is based on. They simply give things a point value to help you control your intake.

The other thing the above statement tells us is that we can lose weight by increasing the amount of calories we use. Your body uses a certain about of calories everyday to function, such as breathing and digesting food. The trick is to increase the quantity you use from moving. This can be in the form of sport or exercise.

One of the best ways to stay healthily long term is to find a sport you love and to do it on a regular basis. Perhaps at school you loved tennis. Why not join the local tennis club or play with a friend?

There are so many ways to stay fit. I hope these tips for dieting and weight loss have helped you.

It has often been the thought that rigorous physical exercises are the best way to stay fit and healthy; it now appears that this is not the best approach and the latest way of thinking is “less is more”. To expand on this, if you were to use a running machine it is better to run at 7mph for 20 minutes than to run at 14mph for 10 minutes!

Obviously different exercise regimes will suit different people therefore before embarking on a fitness programme it may be wise to seek professional advice i.e. from your doctor or a fitness instructor, the last thing you would need is for the programme to have a detrimental effect on your well being.

Having taken advice and if applicable you decide to begin physical exercises it is always prudent to “run before you can walk”. Start with the formulae that suits you, don’t attempt to become fit and healthy overnight or you are sure to suffer following your first bout of exercising. A good brisk walk is as good a way to start as any this will break you in gently before you attempt the jogging or bending or stretching movements, this will warm up the body gradually. Always remember that warm muscles are less likely to damage than cold ones, also tendons and ligaments need to work in conjunction with muscles, therefore warming up is an important part of exercising, not only is warming up important so is warming/cooling down after you have finished your physical exercises. Warming/cooling down returns the body to a state of homeostasis (back to as it was before exercise), having finished your main exercises this is a more low intensity programme for about 10-20 minutes to remove the lactic acid from your muscles to assist with a quicker recovery from the exertion.

It is very easy to assume you are fitter than you actually are, so consider the amount of exercising that you can do when you first begin. It is no good spending one night ‘working out’ only to spend the next three or four days being unable to move or being in complete agony every time you do move.

There is no reason why a well thought out and organised programme of physical exercises cannot lead to a better and more enjoyable lifestyle for those who relish more than just being a couch potato.

Fat burning exercises tend to work all of the major muscle groups using long duration aerobic exercise. Lower intensity cardio exercises will burn a larger percentage of calories from fat.

Some of the more popular fat burning exercises include swimming, running, walking, jogging and cycling. The most important thing to consider is that the more muscle groups that you use, the more fat burning the exercises will do.

Some types of exercises are more geared towards burning sugar instead of fat. These sugar burning exercises are archived by temporary spurts of movement with a period of rest after.

These burst energy exercises include tennis, basketball and sprinting. Even though these types of exercises are great for fitness and health they will not burn as much fat as fat burning exercises will.

For maximum benefit, exercising at a slow to moderate speed for longer will get you the results. Due to the residual effect this type of exercises will yield the most benefits.
Once you start to exercise regularly you will develop more fat burning enzymes that people who rarely or never exercise. Aerobic fat burning exercises also increase your metabolism. This gives the advantage that you will continue to burn calories even after your finish exercising.

To really get those fat burning enzymes working you can start by doing just twenty minutes of exercise. Starting out with three days a week and then building up to five times a week as your health and fitness improves. Once you are at five days a week you can also start to increase the duration you exercise for.

A fantastic way to exercise at home is with the use of a treadmill or elliptical trainer. These workout machines give a great aerobic exercise that are perfect for burning excess fat.

The other great advantage of home gym equipment like this is that you can exercise in any type of weather. No matter if there is rain, snow, fog or sleet. You can still exercise at home. They are also cost effective because once you make the initial investment they will last for years.

If you are serious and lowering your body fat, eating properly is necessary to maintaining a health body. Combine this with some fat burning exercises and you will have the body you deserve in no time.

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Tiger Woods is off to an incredible start in 2008, winning 3 tournaments in
3 starts. He did it again this weekend, winning another tournament, but its
no surprise based on his physical strength and mobility.

Not only does Tiger look like he gained even more muscle in the off-season,
it looks like he has Mark McGwire’s arms, almost. Although again, Tiger is
doing this all without steroids.

Tiger is physically dominating the sport. Heck, he’s even driven Phil
Mickelson to start exercising and to lose weight. Phil looks so much better
now that he has lost 20 pounds.

I’d be very interested to see Tiger’s workout program. Is there anything
fancy in it? Or is it just the basics? How does he gain strength without
sacrificing mobility? That is one of the biggest mistakes
most “bodybuilding” type routines make…if a golfer did bodybuilding type
training, it would most likely ruin his game just as easily as getting fat
and out of shape.

Does Tiger use a lot of bodyweight exercises? Does he do cardio or interval
training? If anyone has the inside scoop on that training program, let me
know.

Now you certainly don’t need to be a powerlifter, bodybuilder, or gymnast to
be a good golfer…as you can see by the physiques on many other men and
women on tour. However, you can’t let your strength or mobility be the
limiting factor in your game. So you need to train…

The best things to do are…

1) Use a variety of bodyweight exercises to work on your strength and
mobility. This can be part of your warmup or can compose your entire
workout. Like I said, you don’t need to be a powerlifter to be a golfer.

First, start with the basics like pushups, bodyweight squats, inverted
bodyweight rows, stick-ups, lunges, and the plank and side plank for your
abs.

Then once you’ve mastered those, move on to spiderman pushups, spiderman
climbs, mountain climbers, one-leg romanian deadlifts, stability ball leg
curls, hanging leg raises, pullups, chinups, and decline pushups.

There are dozens, if not hundreds of bodyweight exercises you can do to burn
fat, get stronger, and improve your mobility. This will help you hit longer
and more accurately on the golf course.

Plus, it will increase your stamina and focus late in the game - combined
with good nutrition of course.

2) Work with a good golf coach to identify your weaknesses. Is your lack of
hip mobility messing up your swing? Is your work posture ruining your
shoulder mobility? Etc.

3) Eat right for fat loss and mental energy. You won’t get tired on the
course. I believe this is one of the most under-rated aspects of Tiger’s
game. If you watch him play, you’ll see him snacking at various points in
the day. And he ain’t eating junk, unlike many of the older players on the
scene. Plus, good nutrition allows him to recover between rounds and between
workouts.

If you follow these three steps, you’ll have a better body, you’ll burn fat,
and you’ll golf like a champ. Use your bodyweight, not machines, to become
fit like Tiger Woods.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com