What is an ideal exercise program for fat loss?

An ideal exercise program should include a minimum of 30 minutes of cardio 3 times a week and 30 minutes of strength training three times a week; of course the more you do of both, the faster you will receive results.
 Remember that your diet will play just as an important role as cardio and strength training does. Keep in mind that you always want your body to burn more calories than it takes in for a successful fat loss program. The more you build lean muscle the more calories your body will naturally burn and it will also increase your metabolism to help sustain the ongoing weight loss. There many strength training styles to choose from to keep you interested and burn calories, try free weights, plyometrics, TRX, circuit training, etc.   
 Cardio will help jump start the weight loss program. The most important thing to remember about cardio is doing the correct quantity and intensity that will need for your stage of health. People that never did any cardio or haven't done any in awhile will normally need to start at a low level of intensity, while an athlete will be able to start at higher intensity, age, health and injuries will also be a factor in determining your level of cardio. Finding the right form of cardio or equipment will be just as important as the other pieces of your weight loss program for example;
1. Running
2. Swimming
3. Biking
4. Elliptical
5. Arc Trainer
6. AMT (Adaptive Motion Trainer)
7. Stair Climber
8. Stationary Bike, etc
 There are tons of pieces of cardio equipment and they will not all burn the same amount of calories in equal time; one exercise may burn 400 calories in 1 hour depending on body type and intensity and the other may only burn 150. Once you find the correct form or types of cardio (yes I said types, you do want more than one), you will need to find the correct program for cardio such as, intervals, sprints, random hills, etc. 
It's great that you are starting a healthier lifestyle with fitness and proper eating but, to start your ideal exercise program, to prevent yourself from getting discouraged, to have a proper weight loss program and speed up your results you should see your doctor or get your doctors approval then, set up a appointment with your local Elite NASM Fitness/Personal Trainer to have your fitness level assessed. Working with your Doctor and Personal Trainer will provide you with the proper education and tools for success.

http://www.tevansfitness.com/

How can I get rid of the flab underneath my arms?

How can I get rid of the flab underneath my arms?

Jan 09, 2012

How can I get rid of the flab underneath my arms?

Underarm flab can be caused by multiple things such as genetic susceptibility, high body fat, losing a large amount of weight can cause the skin to remain stretched after weight loss and too much sun contact causes skin to losing its elasticity and age.

How to tone saggy underarms:

· Start with eating a proper diet to help lose weight

· Get started with a good cardio program to help you lower your body fat percentage (cardio for 30 minutes 3 times a week is recommended)



A. Running outdoors, on the track or on the treadmill

B. Elliptical

C. Arc Trainer

D. Adaptive Motion Trainer

E. Biking, Spinning, Recumbent Bike


· Adding strength training to your workouts will help tone arms. Strength training will not only help you tone your arms, it will also cause you to gain lean muscle tissue that will help your body burn more calories, which will help you with lowering your body fat percentage. You will need to tone both your triceps and biceps to tighten the flabby underarm.
 

A. Triceps extensions

B. Dips

C. Triceps kick backs

D. Narrow Push Ups or Narrow Modified Push Up (on the knees or with hands on the wall)

E. Hammer Curls, Dumbbell Curls, Cable Curls and Easy Bar Curls

F. Shoulder Presses


· Protect yourself from the Sun harmful UV rays


Always consult your doctor before beginning a weight-loss program or physical-fitness routine. When starting your workout program, get with a certified Personal Trainer or Fitness Expert to have an assessment and to help guide you through or develop the proper exercise program. If these measures aren't enough to solve your sagging skin, you may want to consult a dermatologist to see what other options may work for you.

What is foam rolling -also known as self-myofascial release (SMR)?

Over the past decade, the use of a self-induced neuromyofascial release technique (such as foam-rolling muscle) has emerged to become a relatively common and practical flexibility technique used within the health and fitness environment. This form of flexibility is termed self-myofascial release (SMR). Self-myofascial release can be used for two primary reasons:
1. To alleviate the side effects of active or latent trigger points
2. To influence the autonomic nervous system
Self-myofascial release is therefore believed to stimulate the Golgi receptors through sustained pressure at a specific intensity, amount, and duration to produce an inhibitory response to the muscle spindle and decrease gamma loop activity.

If I do cardio, why do I need to do resistance training to tone up?

You'll always need both because, without building up your cardio endurance you will be at risk for heart disease. Choosing not to do strength training can cause your muscle to atrophy (Atrophy is the partial or complete wasting away of a part of the body). Strength training improves bone density, balance and sports performance.  If you tired of the aerobic and strength exercise, try Plyometrics. Plyometrics is a type of exercise training intended to yield fast, powerful movements, and improve the functions of the nervous system, for the purpose of improving performance in sports. If the reason why you don’t want to do Aerobic exercise and Strength training is because you lack time, try full body exercises. Full body exercises will give you a complete workout in half the time and get your heart rate up. So get out there and do something but, get the okay from your doctor and or assessment by you fitness professional/personal trainer before starting a new system of exercise. 

Do I need to do strength training to burn fat?

• Options
  • Edit
  • Delete

Do I need to do strength training to burn fat?

Apr 16, 2012

Will resistance training help you burn fat?

While focusing on eating properly as part of your lifestyle and doing your minimum or more of daily recommended cardio, adding strength training to burn fat is essential for improving and maximizing your overall health, speeding up the weight loss process and toning verses just loosing pounds to perfect your figure. Adding strength training, will boost your metabolism and build muscle and bones.

In various studies a edjucated and good planned strength training program could possibly increase your metabolism up to 38 hours after the workout. Your continue to burn calories long after strength training. The difference between strength training and cardio, cardio once you stop, the calorie burning stops as well.

What are the main benefits of strength training?

1. Strength training helps you loose weight by burning calories
2. Prevents Injuries
3. Strengthens muscles and bones
4. Lower bad cholesterol and boost good cholesterol levels
5. Reduces Stress
6. Aids in helping you to sleep better
7. Improves your metabolism
8. Lowers risk for back injury
9. Helps with self-esteem
10. Improves Sports Performance

Terrance Evans Sharecare Elite Trainer

Terrance is a Sport Enhancement Specialist (NASM) and Certified Personal Trainer (NASM). He studied Ergonomics and Anthropometry at the University of Michigan and later received training at the National Joint Committee on Health and Safety. Terrance also earned multiple certifications through the National Academy of Sports Medicine (NASM). He continues to stay current on fitness trends with course work and lectures in Corrective Exercise, Customized Integrated Injury Prevention, Optimum Performance for seniors, Weight Training, Prenatal, Youth, Strength/Cardio, Plyometrics, Diet Weight Loss Fitness, Speed, Agility and Quickness Training.

Terrance's determination to see people get healthy, boost performance and succeed is evident in all he does. He has an innate talent for customizing programs that address specific needs so you can break through your fitness roadblocks.

What benefit am I going to get from a personal training program?

Personal trainers can build a program that will meet your needs, based around your schedule and availability.A trainer will help you take the guesswork out of your routine. Personal Trainers can make individual programs are geared for those who require and request one-on-one attention and focus.