Category: Burn Fat

Get Ready For These Aggressive Workout Programs

Popsugar author Dominique Astorino tells us why boxing has become a fad in 2016. Before the year ends, let’s recap a quick history as to how it became an instant trend.

Celebrity influence was a major contributing factor to the popularity of the sport. From people like Gigi Hadid, Ellie Goulding, and Demi Lovato, it’s not a wonder why people have gone from indoor cycling to explosive boxing. 

2016 Was the Year Boxing Became the New Indoor Cycling

While 2015 was an explosive year for indoor cycling, the heavy bag and Everlast gloves dethroned stationary bikes on our Instagram feeds this year. Let’s take a look at some factors in its popularity (and why you should definitely try it in 2017). Read more…

Aside from the explosiveness of boxing, we also have agressive strength training workout programs from Mike Mahler. You can turn this into your own guide for a challenging workout.

His first principle: if your aim is to increase in size, strength, and power, you’ll need to take it up a notch. Make sure though that you start with moderate volume and gradually increase in your set and rep count over time.

Aggressive Strength Training Programs #1

If your goal is to increase size, strength, and power then you need to crank up the volume. However, this is easier said than done and many trainees make the mistake of jumping into high volume training too soon. A better approach is to start with a moderate volume and gradually increase the sets and reps. Read more…

Mike Simone from Men’s Fitness gives us a list of workout programs that are set to change your image.

Set your goals right and you’re on your way to achieving a great physique. Motivation is something that fuels your success, and if you make it right, you can absolutely reach your goals. You’ve got to have enough will, put in some hard work, and invest in long hours of training.

9 Workout Programs That Build Rock Hard Muscle

You’ve been saying it all year along: “I’m going to really get myself in great shape this year,” or “I really need to get myself BACK in great shape this year,” or “I’m completely bored with my training, I need something new.” Lucky for you, we’ve got all of those minor issues covered. Read more…

Check this Fast Chest and Abs workout fro Six Pack Shortcuts & Abs After 40  (Explosive):

If you want to increase your endurance and your strength during these intense sessions, combine your routine with Cytosport Cytomax Powder.

Aside from endurance, you get to improve your muscle strength and it promotes re-hydration too. 

Lighter Running Shoes For Runners Make You Faster

It seems like having a lighter shoe might increase your chances of winning that race. Research has shown that people tend to run slower when wearing heavy sneakers. We know that wearing heavy shoes make us work harder when running. Experts have a theory that this makes it difficult for athletes and would likely slow them down.

The researchers from University of Colorado Boulder want to make sure that this is true so they conducted this study. For three weeks, 18 runners need to complete 3,000-meter time trials on an indoor track.

Lighter Running Shoes Really Can Make You Faster

By themselves, the shoes weighed 7 to 8 ounces each, depending on size. The pellets added about 3.5 ounces (or the weight of a deck of cards) per shoe for one pair, and about 10.6 ounces per shoe for the second pair. Read more…

Time.com continues the story. The researchers noted though that it doesn’t mean that it’s going to make you a fast runner. The previous research of this team concluded that proper cushioning lowers the energy cost. Swapping out the cushioning or padding for a streamlined design can potentially have negative effects.

The study lead author, Wouter Hoogkamer, PhD, says that lighter isn’t always better. He tells consumers this when buying shoes: choose light but still cushioned well.

Lighter Shoes Can Make You Faster

He recommends that shoppers keep this trade-off in mind when choosing a running shoe that feels good—lightweight still but adequately cushioned—on their feet. The study was funded by Nike and published in the journal Medicine & Science in Sports & Exercise. Read more…

More.com explains that there are a lot of benefits if you have lightweight shoes. These trainers mean you’ll have less impact and fatigue. This also means you get to recover faster. This is really good for long term results.

Aside from that, wearing this kind of footwear gives you the edge. Running with soft footsteps can be great for a lot of runners. If you have good form already, running can be effortless for you. It doesn’t matter if it’s a dash or a marathon: you’re good to go.

Lighter Running Shoes Are Better in the Long Run

If you have good form with a natural running (midfoot/forefoot) gait and you wear lightweight shoes, running can put you in a state of euphoric bliss as you effortlessly click off the miles. Everything flows together harmoniously and efficiently, no matter if you’re running a minute or a marathon.Read more…

Get tips from ATHLEAN-X how to run (safer, faster, without pain!)

We know that these athletes endure long hours of running and training. If you’re a runner and you’re having trouble keeping up with the pace, check out Cytosport Cytomax Powder.

You’ll be able to withstand your training because this gives athletes a steady dose of energy. This is a performance energy drink that ensures you stay hydrated all throughout. It’s also helpful in dealing with your cramping, fatigue or post-workout soreness.

Include In Your Workouts: Killer Treadmill Routines

According to Muscle and Strength, you don’t have to fall into the trap during the winter season. We can’t blame you. The cold just makes you want to stay at home and sleep all day long. However, even if the weather’s too cold for you to do anything else, you can pump it up with awesome treadmill workouts that will surely keep the pounds off for good.

Consider yourself lucky if you’re living in an area that has good weather conditions all year long. For people living in locations that require indoor workouts for 5-6 months because of the cold temperature, it can get quite challenging. During summer, it’s the most revered season not because of beach parties and bikinis everywhere. You get to run and do stuff outside.

You get to do a lot during summer. Hill sprints, bleacher and stair runs, track sprints or just your regular jog in your neighbourhood – these are sure ways that you won’t get bored easily. What happens during winter though?

4 Ridiculously Killer HIIT Treadmill Routines

One of the great joys of summertime is getting to run and exercise outside. The possibilities are endless – actual hill sprints, bleacher and stair runs, track sprint workouts, or just a mind clearing jog through the neighborhood. Read more…

Men’s Health talks about the treadmill cardio workout that will definitely kick your butt during the cold season. If you’re stuck indoors, these are toughest routines that will get you working! 

No one really sticks with the treadmill for too long. We all know the reason why: people get bored easily. We guarantee though that you’ll be able to outrun boredom using these routines. What’s even greater than that is that you’ll get the results that you want in no time. First, you just need to follow a couple of these tips.

Turn up your tempo settings – put the incline to 1 percent and then warm up with 10 minutes of easy running. Then, set your pace two minutes faster than your easy pace. If you usually run 10-minute miles, make it just eight. Get going for 3-4 minutes, then walk for 3-4 minutes. This is considered as your first round. Try to reach three to five, if you can.

Tough Treadmill Workouts That Will Kick Your Ass

This is a maximum aerobic effort that helps you push your easy pace, says Rich Agnello, C.S.C.S., a coach for the New York-New Jersey Track Club and Next Level Sports Fitness Training. Read more…

The Daily Burn talks about these killer treadmill classes that are trending right now. When the weather proves to be challenging, professional runners and fitness enthusiasts gather indoors to get some tough workout as well as the essence of group fitness. Even if you’re not really into cardio, using these techniques might spark your interest.

It’s a good alternative for outdoor running. It will definitely make you a stronger runner. These are the most popular treadmill-based classes in the country. You can try to sign up for these. If you don’t have much time to go to the classes, try the workouts below just to get you started.

One of the popular classes involves the Mile High Run Club. This is found in New York City, and you can definitely see that this is one studio that’s really dedicated to indoor running. Debora Warner is the founder of the club. She is a triathlete and distance runner, as well as a former Equinox instructor and private run coach. See more types of classes here:

8 Killer Treadmill Classes (Plus Cardio Workouts to Try Now)

The New York Times recently called treadmill studios “SoulCycle’s successor.” We’re not sure we’d go that far, but it’s certainly a trend that’s hard to ignore. While the belt of doom has long been an alternative for outdoor running when the weather is inclement, runners from novice to experienced are embracing the ‘mill as a way to get in both a tough workout and the camaraderie of group fitness. Read more…

POPSUGAR Girls’ Guide shares a little bit of background in the Mile High Run Club:

Cytosport Monster Creatine is helpful when it comes to boosting your capabilities during your workout. It fuels your muscles so your workout quality is greater than ever. It also gives you enough strength to do your routine effectively. Gaining lean muscle is one of its effects so you get to bulk up more and get massive results!

Labels And Nutrition Facts: Should I Be Counting Calories?

Muscle and Strength exposes the truth about calorie counting and lying labels. Are you surprised? No? There are still individuals, part of the general population who truly trust food labels.

Sorry to break it to you sweetheart. Some can get confusing and misleading. That’s why we want you to be more aware, as much as possible about the instances why sometimes nutrition labels can’t be trusted. Check this out:

Lying Labels: Exposing the Truth on Calorie Counts

Can you really trust the nutritional facts on the back of food packaging? What about the health claims laid out on the front? Read this article to find out! I have a PhD and I still find nutrition labels confusing at times. Read more…

Oprah.com wants you to find out if the information on your grocery items is trustworthy or just plainly lying to your face. In the supermarket, you can often find words claiming, “low-fat, and ““all-natural,” sugar-free.” How much of this is really true?

There are misleading supermarket labels that need to be investigated in order to check what’s really in your favourite products. Are you ready for this? Check it out: 

Food Label Lies

But how can you know if they’re telling you the whole truth? We’ve investigated some popular but misleading supermarket labels to break down what’s really in your favourite foods. Read more…

Eat This says that there are 6 biggest food label lies. Numerous claims about nutrition are already posted on supermarket shelves. You can see descriptions that are quite tempting because it somehow implies a “healthier choice.”

The thing is, is it truly healthy though? How can you tell? Are you even aware of this? This is why Eat This has prepared a short guide how to spot big fat lies at the grocery store:

The 6 Biggest Food Label Lies

As an Eat This, Not That! reader, you know that many of the barking nutritional claims on the supermarket shelves—and the dazzling descriptions on your favourite restaurant menus—are nothing but a pile of baloney, sandwiched between two slices of toasted flimflammery. (Yum!)  Read more…

This video from Daniel Penz tackeles: “Are food Labels lying to you?”

When you’re done sorting out the good stuff versus the bad stuff, here’s a great addition to your diet. Cytosport Muscle MLK Vanilla is perfect for someone who aims to have lean muscle, increased strength and faster recovery.

For any individual, athlete, or gym rat, these factors are important in achieving a great physical fitness level. What’s even awesome is that Cytosport Muscle MLK can help you with these.

Best Fat Burning Circuits

These Are Burning Circuits That’ll Torch Your Fat

People burn fat differently. There are those who were supremely gifted with fast metabolisms. But for those of us mere mortals who rely on our diet and exercise, let’s take heed of these fat-burning circuit routines to shed good pounds before December starts.

Those holiday pounds are going to creep their way in to your belly, thighs, and hips. Scared yet? It’s no longer Halloween but if extra fat deposits give you shivers, check these circuit workouts to make sure you retain your glorious figure all throughout the winter holidays.

3 Fat-Burning Circuit Workouts

Want to firm up and burn those holiday pounds away? Make speed variance your secret sweat weapon. When your to-do list is long, now is the time to get creative with your cardio, combining it with strength-building moves so you can maximize both your time and effort. Read more…

We know that it’s cold and you’re getting lazy to get up. But if you don’t, remember the fat storage in your tummy. That’s got to be hard to burn if you don’t start now!

Another motivation: summer is still a couple of months away but you don’t want to be working out during that time of the year while your friends are off gallivanting and beach-hopping. So what are you waiting for? Check out Fitness Magazine’s workout here:

Circuit Training Workout: Burn 30 Percent More Calories

Circuit training is a great boredom buster. It offers more cardio benefits, and it will help you burn 30 percent more calories. Sculpt every muscle and blast fat with this step-by-step workout. Read more…

We understand you just want to get it all together. These workouts will do the job. Take note that these are high-intensity fat-burning circuits that will totally tone that body of yours. Don’t worry – these were highly recommended by the best trainers from Men’s Fitness.

What’s really awesome about these four sets is that you get to shed fat quickly and you get to keep your energy level up. Make sure though that you give your body just enough rest to keep you going for the next set. Check them out now!

Four Ultra-High-Intensity Fat-Burning Circuits

We asked four of our trainers—all of whom are in chiseled condition—for their own routines they use to shred fat and drop pounds fast. Read more…

Check this Fat-Blasting Circuit from POPSUGAR Fitness:

If you still want to do extreme workouts and you don’t want fatigue to interrupt you, this is the perfect drink for you. Cytosport Cytomax  is going to boost your energy and absolutely enhances your endurance when it comes to facing intense workout sessions.

It also has re-hydration properties which ensure that lost electrolytes are replaced so your overall nutrition balance is restored. Fluid reaches your muscles to keep you going! 

Over 40 Workout Plan For Woman: Exercise Designed To Sculpt That Body

Over 40 Workout Plan For Woman: Exercise Designed To Sculpt That Body

Cat Perry for Muscle and Fitness Hers says that our bodies change as we age. Slow metabolism, stubborn fat, and low energy are just some of the issues that women encounter especially if they’re over 40. However, women can do something about it. You don’t have to accept that fate. You can still make changes. It starts with your workout and training guide. You can have lasting fitness if you make modifications in your lifestyle and your daily routine.

Monica Brant, a former IFBB Fitness Olympia champion, designed a full-body circuit exercise which target muscles that are hard to sculpt. These moves will give your muscles a good workout. Follow these exercises to get back in shape!

The Over-40 Workout Plan—For Her

We all know wisdom isn’t the only thing that comes with age. Our bodies, change, too. But some of the things women associate with the tip over 40—muscle loss, a slowed metabolism, stubborn fat, lower energy—don’t have to be your destiny. There are plenty of ways to maximize your results. Read more…

Losing weight after 40 is not as hard as you think. Although strength-training is key, research shows that how you train can make a difference between so-so results and a metabolism that stays in high gear, burning fat and showing off lean muscle. The secret is targeting a specific type of muscle fiber called type II, or fast-twitch, that’s responsible for bursts of speed and power. This type of muscle, like the name implies, is faster as well as denser, a combo that may yield quicker results.

Selene Yeager from Prevention.com shares these toning movements for those who are over 40. When you’re within this age bracket, and you’re still aiming to lose weight, you don’t have anything to fear. Trust these moves and you can regain your body back.

The author says that losing weight at this age isn’t that difficult. Strength-training has its role but how you really train your body is a bigger factor in delivering good results. Your metabolism improves, you burn fat easily and of course, you got that your lean muscle back woman.

8 Essential Toning Moves For Women Over 40

Losing weight after 40 is not as hard as you think. Although strength-training is key, research shows that how you train can make a difference between so-so results and a metabolism that stays in high gear, burning fat and showing off lean muscle. Read more…

These exercises will be your salvation when you reach 40. Wendy Fryer from Livestrong.com says that we’re really busy as we get older. We have other commitments to attend to and we don’t have much time to spare. Not even for exercise.

This is where you stop taking care of your body and you try to take care of others’ needs. When you give up your training routine to tend to your children, that’s when you realize that you’re not as active as before. These exercise recommendations will fuel your body once more so you can move and feel young again!

Exercise Recommendations for a 40 Year Old Woman

You give up your exercise program and find you don’t have the energy you once had. Perhaps you start to gain some weight or feel your body starting to sag. Read more…

Check out this awesome tone up exercises from eHowFitness:

Strength can be an issue. If you think that you may not have enough of it during your sessions, you might want to try a protein drink that can help fuel your exercise and facilitate recovery. If you’re interested, check out Cytosport Complete Whey!

Ways To Target Your Core: Sculpt Your Abs With Cytomax

Ways to Target Your Core: Quick Ab Workouts for Sculpting Your Core Muscles

The holidays are within reach and it’s totally going to take a toll on your weight. Don’t let that happen! You can stop it by using these excellent ab workouts for your tummy.

Lara McGlashan from Oxygenmag.com says that these multi-tasking core moves can hit quite a good number of muscles especially targeting your core. These exercises raise your heart rate and pumps up your neuromuscular system.

What you can do first is immerse yourself in a thorough warm-up. After that, do either a strength-training activity or cardio workout. Then, include the core workout from the chart or you can select a combination of these.

Make sure to take note of the tips from Allison Westfahl how to carve an awesome core.

A New Angle On Abs

It’s officially summer — how’s your six-pack? Everyone wants a ticket for the A(b)-train and the key to hitching a ride — aside from ditching your Friday night pizza habit — is to use these multitasking core moves. Read more…

Greatist.com author Amy Schlinger says that the lower abs are harder to sculpt. The author asked advice from Amanda Butler, a certified trainer in New York City. The trainer said that in order to lose weight and show muscle definition, the whole body needs to be subjected to a whole workout.

It’s a given fact as well that exercise should be paired with a good diet. These are essential in forming those abs. Training the core means improving your center for balance. It surely benefits everyone since this is good for reducing back pain.

The challenging thing about getting rid of the fat stored in the lower belly is that this is where our body would usually deposit the excess fat. Let’s take a closer look at the things that we can do in order to eliminate this stubborn fat:

The Best Exercises for Your Lower Abs

If you’re like us, there’s probably one area you feel like you can’t work enough: your abs. More specifically, your lower abs. It seems like no matter how much training you do, they just stay the same. Well there’s a reason for that. Read more…

Active.com author Kate Allgood says that the core provides support for our movements. Whatever direction we choose, it emphasizes the stabilization of our body. Our core is always at work whenever we twist, turn, or bend. If there’s a problem with the muscles in that area, we’re going to have a bigger issue with it. This is commonly characterized by lower back pain.

To avoid these problems, it is important that we maintain a good exercise routine for our core. These exercises should keep all muscles even and balanced.

3 Exercises to Activate Your Core Muscles

The dream of six pack abs and tight core muscles is a common fitness dream for both men and women. However, it’s impossible to achieve if one side of your muscles is working harder than the other – or worse, you’re experiencing muscle pain. Read more…

Perform this quick workout from Popsugar Fitness to tone your obliques:

Feeling tired after your intense workout? Try Cytomax! This is a supplement that helps energize and rehydrate your body after a long routine at the gym.

The Best Way To Do Interval Training

The Best Way To Do Interval Training

High Intensity Interval Training is one of the most effective methods to lose fat fast. There may be several methods and it would be a good idea to allow you to take your pick from among the most popular ones today.

The best interval training ideas are often the best ways to give you the best results.

The editors from Iron Magazine shares a study on the benefits of interval training and what it can do for the body

The Best Way To Do Interval Training

Even more explosive exertion, for even shorter bursts, with even shorter rests in between: according to sports scientists at Lillehammer University College in Norway this is the best way to make interval training even more effective.

Study
The Norwegians did an experiment for 10 weeks with just under twenty well-trained cyclists. All the cyclists did interval training for about 40 minutes twice a week. They combined the interval training with their regular training.

Half of the cyclists did more or less classical interval training: cycling for 4.5 minutes as fast as they could and then 2.5 minutes cycling gently to recover. They repeated this cycle until the 40 minutes were up. [LI]

The other half of the cyclists did a more explosive kind of interval training, with shorter cycles: they cycled as fast as they could for 30 seconds and then cycled gently for 15 seconds. They repeated this cycle for 9 minutes and then rested for 3 minutes. Then they started a second series, completing a total of 3 series. [SI]

Results
Both interval-training schemes were equally intensive. The amount of effort the cyclists expended was the same for both kinds of interval training and the cyclists experienced them as equally tiring. But the training with the shortest intervals was more effective.

The VO2max of the cyclists in the SI group increased significantly, whereas it did not for the cyclists in the LI group. Maximal oxygen uptake (VO2max) is the most important predictor of endurance capacity. Read the full article

Anybody can decide to lose weight and burn fat at the same time according to Jason Karp, Ph.D., an exercise physiologist and a nationally-recognized running coach who is the founder of Dr. Karp’s Run-Fit Boot Camp in San Diego. 

Interval Training: Short Workouts That Really Pay Off

Less time in the gym doesn’t mean you have to sacrifice fitness if you know this secret: Interval training. Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods—increases fitness and burns more calories over a short period of time than steady-state cardio (you know: just doing the same thing for your whole workout time).

So how do you get the most out of interval training, and how long should each push and recovery be? One of the many great things about intervals is that there’s no single hard-and-fast rule. Different lengths of work and recovery bring different benefits—and they’re all good.

Start with these three interval training plans. Just know this: Interval training is tough, so if you’re just starting to work out, spend a few weeks to a month building your stamina with cardio workouts before adding interval training to your routine. Add these interval training plans to your gym routine once a week to burn more calories, build more fitness, and get out of the gym faster.

1. Cardio Blaster
This is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time.
How to do it:
•Warm up for 15 minutes.
•Then run, bike, or row for 3 minutes at 90 to 95 percent of your maximum heart rate (should feel like 8.5 or 9 on a scale of 1 to 10). Take 3 minutes active recovery (you’re still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times.
•Finish with a 10-minute cooldown.
Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health.

2. Speedplay
Sprinting is great for tightening and toning your legs, glutes, and core. It increases your muscle power, which helps you push harder and makes your non-interval training workouts feel easier so you can challenge yourself and burn even more calories.
How to do it: 
•Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
•Run, bike, or row for 30 seconds at a nearly all-out effort. Take 3 minutes active recovery and repeat the 30 on/3 off pattern 5 or 6 more times.
•Finish with a 10-minute cooldown.
Bonus benefit: Because of its very high intensity, this workout is very short. Read the full article

If you feel the need to pump up the volume to help you with some real-time fitness workouts, here are 10 of the best interval training workouts you can play online when working out. Fitness writer Author Annette McDermott shares some of the best and most popular interval workouts today.

10 Best Interval Training Workout Videos

If you want to add intensity to your workout routine or take it to the next level, consider interval training. The workouts are fun, effective, and adaptable for any fitness level.

What is interval training?

Interval training is a terrific way to get the most out of your workout time. It alternates high-intensity bursts of exercise with low-intensity recovery periods. If your weight loss has plateaued, interval training gives your metabolism a much-needed boost.

Interval exercise and recovery times vary depending on your stamina and physical condition. Interval training offers the following benefits:

improved overall fitness

increased post-exercise fat and calorie burning

improved insulin function

healthier brain function

You don’t have to take an expensive class at the gym to do interval training. All you need is space in your home and a computer with a wireless connection to take advantage of these motivating workouts. Watch the videos

Supplementation is also a good component in helping ensure that you protect and promote your muscle gains. Complete Whey from Cytosport can give you all that and more. Packed with essential proteins and nutrients to promote recovery and muscle growth, Complete Whey can be your best friend during your pre and post training sessions.

Complete Whey from Cytosport a full-spectrum formula that provides complete nutrition to help promote muscle growth and development, as well as aids in muscle recovery during pre and post workout periods.

Indeed, with great power comes great responsibility- and the same adage goes with workouts, literally, if you want more power in those ripped abs, be sure to carry on the responsibility of sustaining and maintaining it.

Breathing To Improve Performance And Enhance Fat Loss

Breathing To Improve Performance And Enhance Fat Loss

Proper breathing to improve performance is not just because your body needs the oxygen, but is also about properly regulating life-giving oxygen into your body, but also works out the lungs to enhance your fitness capability.

You often see athletes compete by giving it their all and sometimes you can even hardly notice that there are certain unnoticeable processes that help them develop their physical capabilities and bring it up a notch and proper breathing is one of those.

Professional fitness trainer and writer Lara McGlashan discusses the importance of perfecting the process of breathing to improve physical performance and why it is so.

BREATHE LIKE AN ATHLETE

Breathing. We usually don’t think much about it; our bodies simply make it happen autonomously like it does digestion and circulation. But then you sprint to catch the bus, carry your toddler up two flights of stairs or kill it in your WOD. Suddenly you’re gasping for air, desperately sucking O2 like a beached cod. At these times breathing becomes a voluntary activity, and the way you inhale and exhale could actually affect athletic performance.

“Proper breathing is one of the most overlooked resources in sports and fitness,” says Laurenn Cutshaw, a former collegiate gymnast and vice president of marketing and branding for Yoga Six. “The movement of air in and out of our lungs facilitates an exchange of oxygen that every cell in the body needs to survive and perform.”

Improper breathing can hinder performance since CO2 is not properly cleared, thereby causing a buildup of waste and altering the pH of the body. “And if you reduce oxygen to muscles, there is also less O2 available for ATP production to assist with lactic-acid buffering,” says Ben Greenfield, NSCA trainer of the year and owner of Greenfield Fitness Systems in Spokane, Wash.

Check out these activities and their expert-recommended breathing techniques. Try them out for yourself and see if you can breathe a little easier.

AEROBIC ACTIVITY / MODERATE INTENSITY

Aerobic literally means “with oxygen,” and cardiovascular activities that involve long durations of time and distance require efficient breathing techniques and greater diaphragmatic integrity. Enter rhythmic nasal breathing.

“During endurance activities you’re trying to inhale more than you exhale,” Greenfield explains. “When running, for example, take one deep breath through your nose for three foot strikes and exhale through your nose for the next two foot strikes. As you increase the intensity, change the pattern to a 2:1 ratio of breath to foot strike.”

Nasal breathing can also be used to control your pace and help keep you cool under pressure. “During endurance activities such as running, biking and swimming, an even, rhythmic breath cadence helps maintain heart rate and has a very calming effect on the body,” says Cutshaw.

ANAEROBIC ACTIVITY / HIGH INTENSITY

Anaerobic activities are done in the absence of oxygen, and in an event of short distance, breathing is something of a moot point. “A 100-meter dash involves very little breathing; usually you’ll see sprinters inhale at the command of ‘set’ and then take off,” states Jacques DeVore, CSCS, cycling coach for USA Cycling and owner of Sirens and Titans Fitness in Los Angeles.

Once you start lengthening the sprint distance, however, breathing becomes more of a factor. “Your body becomes exhausted of creatine and you need to get oxygen on board to burn glucose and power the activity,” says Greenfield. In that kind of situation, breathing through your mouth becomes the most efficient way to deliver oxygen to needy tissues.

There is a downside, however: “Breathing through your nose may lead to tightening of the facial muscles,” explains Jonathan Mike, Ph.D., CSCS, assistant professor of exercise science at Lindenwood University in St. Charles, Mo. “When sprinting, your entire body — including your facial muscles — should remain in a relaxed state, with your mouth open slightly, to deliver the most oxygen.” Read full article

Can one really lose weight or burn fat by breathing? It may seem preposterous, but in fact there is a science to it.

Here is a perspective from wellness author and speaker Mila Diamond on how breathing can help you improve your well-being and fitness.

Lose Weight by Breathing… Really!

The amount of oxygen in our blood determines whether we have enough energy and the rate of our aging.  Breathing is probably the most important function of the body and oxygen is, by far, the most vital element for staying alive. Your brain cannot function without oxygen.  Without sufficient oxygen, the brain literally shuts down.

You would think that we know how to breathe properly!  We have been breathing our whole life.  However, we often take shallow breaths or, even worse, hold our breath when we are under pressure or are intensely focused on a task.  This lowers the oxygen level in our system causing fatigue and lack of clarity.  As a result, we often make poor decisions in those stressful situations when we need to be our best.

Leading a sedentary lifestyle or sitting for extended periods in front of the computer or TV also creates a serious oxygen deficit.  Have you ever noticed that you may actually feel exhausted after vegging out in front of TV?  How could you feel so tired when you didn’t do much?  Your fatigue is caused by a lack of oxygen.

Oxygen is a highly flammable substance that speeds up chemical reactions.  In the body, oxygen thins the blood a little which helps lower your blood pressure and speed up the flow of blood.  This increases your metabolism and burns more calories.  The more oxygen you have in your blood the faster your metabolism will be.  You burn fewer calories sitting in a stuffy room versus sitting outside in the fresh air.  Cool air causes an additional increase in your metabolic rate because you need to expend more energy to keep the body at a comfortable temperature.  The more oxygen in your bloodstream, the more energy you will have, the clearer your head will feel, and the more calories you will burn.

Your oxygen intake is much higher when exercising in nature versus exercising inside a gym.  You burn more calories exercising outside!

When you are physically active your breathing becomes deeper and you receive more oxygen.  More vigorous exercising causes an even greater demand for oxygen.  A greater demand forces you to breathe faster and deeper so that more oxygen will enter your bloodstream.  Some fitness fanatics will even go so far as to hook up to an oxygen machine while on a treadmill.  In our humble opinion, this is completely unnecessary.  In fact, in our own experiments, using medical grade oxygen machines did not create noticeable results.  Also, be aware that oxygen can be toxic at high concentrations!  To get the most benefit you simply need oxygen-rich fresh air.  The easiest (and usually the cheapest) way to get this is by exercising in nature when possible.  Trees and plants generate healthy, oxygen-rich air.  Get out in nature as often as you can.  Plan a hike, take a bike ride, or do some other form of activity while you are outside.

This all sounds great, but what if you are stuck at the office sitting in front of the computer for hours?  What if you are too busy to fit in an hour or two of aerobic exercise into your day?  We have good news for you!  Deep, active breathing can increase your oxygen intake even when done for just 1 to 2 minutes at a time! Read full article

Yes, it’s true. Your eyes are not playing tricks and indeed, there are actually several breathing exercises that can help activate your abdominal muscles to ensure that you get shredded and at the same time lose fat while you’re at it.

The Fit Indian health writer Deblina Biswas gives you a compilation of the most effective breathing exercises that can actually help burn fat and lets you lose those pesky love handles.

Top 10 Breathing Exercises to Lose Belly Fat – Abdominal Exercises

Belly fat is the most irritating accumulation of fat around the abdomen region. This is a dangerous health hazard because it can cause many internal problems. The most frequent problems faced by people with belly fat are high cholesterol, heart stroke, hypertension, heart attack, diabetes and many others. This belly fat is very stubborn and to shed and will often take many months or years to vanish. You either need to go to the gym, do ab exercises and crunches or choose to do cardiovascular exercises along with a weight loss diet such as a simple 1200 calorie diet plan. But many of us don’t like to sweat it out in the gym, and the best and easy way to deal with your belly fat would be breathing exercises.

Deep breathing exercise is the best exercise to reduce belly fat which helps you in shaping up in a relaxed manner. One can eliminate the fat present on top of the abdominal muscles with these breathing exercises.  Breathing exercises are gaining a lot of popularity nowadays as they are really effective in the abdominal area. These exercises are known as pranayama, usually associated with yoga. They help you gain health and longevity; they also improve digestion by strengthening abdominal muscles. It is an art and needs to be practiced with care. Read on and watch the videos

As you understand the effects breathing to enhance performance, it is always very important to know that no matter how simple it may be, mastering the breathing process does give you your edge in giving you the optimum performance you need.

To support your fat loss workouts and enhanced performance, you also may want to supplement on Cytomax from Cytosport to help rehydrate and fuel your body after your workouts.

Specially formulated with the trademark Advanced Carbohydrate System, it helps enhance performance to keep you properly nourished and hydrated all throughout your training.

Benefits Of Biking To Work And Why You Should Consider It

Benefits Of Biking To Work And Why You Should Consider It

Benefits of biking to work can indeed be the best option that you may have not just by making a radical shift to a healthier lifestyle, but it does bring a lot of comforting thoughts that you get to save money on gas, improve mental health and help protect the environment, among others.

Professional trainer and writer Pete McCall, a seasoned biker as well, shares very insightful perspectives on the benefits of biking and how it could be beneficial for everyone.

7 Reasons to Bike to Work

Over the past decade, the number of people biking to work has increased by 60%. More cities across America are embracing bike-friendly policies and programs, making it safer for people to integrate cycling into their modes of transportation. Biking to work can be tremendously beneficial, not only for your health, but also for the environment. Here are seven reasons why you might want to consider biking to work.  

Ever since I learned how to ride my red, white and blue bike (complete with a banana seat and handlebar streamers) at the age of five, I’ve loved riding. In my teens I competed in BMX racing and spent all of my lawn mowing money on bike parts and race entry fees. During college I rode my bike all over campus and was a bike courier in Washington, DC, for a summer. And in my early professional life I worked for the bicycle industry on a congressional campaign to have transportation funding dedicated to building bike trails and bike lanes. One of my favorite things about that job was that we had a bike storage room and a locker room with a shower in the building, so all employees could ride to work.

Riding to work is a great way to start the day and an even better way to wind down after a day of e-mails, phone calls and meetings. If you’ve ever felt frustrated sitting in traffic, tired of the mundane commute or had a hard time fitting exercise into your schedule, then commuting by bike might be a great idea for you. Here are seven reasons why biking to work is something to consider: Read the full article

There are very good points to consider when you want to take up biking, whether choosing to adopt it as your new mode of transportation or using it as an exercise routine for staying healthy.

If you are considering whether to do this or not, let health and fitness writer Chris Giblin help you with some of the best reasons why you should consider biking and help you decide.

10 Reasons To Get On A Bike

Even though May is National Bike Month, fall is one of the most enjoyable times to ride a bike. You escape the extreme weather, don’t have as many allergens to deal with (but if they do plague you, check out How Fall Allergies Will Affect Your Workout), and get you out in the fresh air before winter keeps you restricted to the gym. What’s more, bicycling has all sorts of health benefits—physical and mental. It engages your legs, but it’s easy on your joints, and it really does provide a sense of freedom. In case you still need convincing, here’s a list of reasons to hop on two wheels.

There are plenty of ways to enjoy a warm spring afternoon, but riding a bike is one of the most active ways to spend your leisure time. According to NutriStrategy, a relaxing bike ride (<10 mph) burns more calories than an easy walk (2 mph)—281 calories versus 176 calories per hour. Challenge yourself by powering your way up hills and pushing your speed over 10 mph, but even keeping to a leisurely pace is a great way to supplement an active lifestyle.

YOU’LL LOOK FORWARD TO DOING IT.

We all have those exercises we dread working on. But even if you hop on your bike and take it seriously—pedaling furiously and feeling a deep burn in your quads—there’s a good chance you’ll still love it despite the difficulty since you’re rewarded with a quick, exhilarating ride. It can also energize you for other exercises you plan to do. Bike instead of driving to the gym to warm up and cool down from your workouts.Read the full article

Science has proven that biking does have tremendous effects on the brain, which can even be a good therapeutic activity for those experiencing bouts of depression and anxiety.

Independent UK health correspondent Simon Usborne reports about the scientific discoveries relates to biking and how it could impact general well-being and improve your quality of life.

The Cycle Path To Happiness

You need only look at the physique of Bradley Wiggins to appreciate the potential effects of cycling on the body. But what about the mind? For as long as man has pushed a pedal, it’s a question that has challenged psychologists, neurologists and anyone who has wondered how, sometimes, riding a bike can induce what feels close to a state of meditation.

I’m incapable of emptying my mind but there have been occasions on my bike when I realise I have no recollection of the preceding miles. Whether during solo pursuits along country lanes in spring, or noisy, dirty commutes, time can pass unnoticed in a blissful blur of rhythm and rolling.

It’s not a new sensation. In 1896 at the height of the first cycling boom, a feature in the The New York Times said this about the activity: “It has the unique virtue of yielding a rate of speed as great as that of the horse, nearly as great as that attained by steam power, and yet it imposes upon the consciousness the fact that it is entirely self-propulsion.”

The writer, credited only as “ANJ”, continues: “In the nature of the motion is another unique combination. With the great speed there are the subtle glide and sway of skating, something of the yacht’s rocking, a touch of the equestrian bounce, and a suggestion of flying. The effect of all this upon the mind is as wholesomely stimulating as is the exercise to the body. Read the full article

In order to maximize the health effects of biking, you may add in supplementation to your workouts.

Cytomax from CytoSport is a nutrient-based energy drink formulated to enhance energy and stamina when doing your exercise routines, at the same time provide proper nutrition for the muscles to aid in growth and maintain proper health.

Cytomax also comes in handy as a good hydration liquid that you can take along your bike trips and ensure you get your regular dose of proteins and other essential minerals and nutrients needed by your body.