A Fitness Routine Geared Specifically For Women Who Want A Great Body Fast

By Chris Tan

A fitness routine geared specifically for women is an
excellent way to lose weight and gain a healthier you.
However, it is important to remember that with any fitness
regimen, hard work and dedication are needed for success.

The women of today live a hustle and bustle lifestyle that
leaves them no time for anything extra. For this reason,
time is the number complaint as to why women fail at
exercise routines. In addition, it places an emphasis on the
quick fix of diet pills and teas which can be harmful and
generally don't work. To achieve the much desired 'quick
result" women need to adopt specific exercise routines.

High Intensity Workouts.

Intensity is the key when it comes to fitness trainings.
Whether you are doing cardio exercise or weight training
exercises, you have to know that the higher intensity of
your workout, the more calories you will be burning. For
example, a person who jogs for 5 days a week will be losing
less calories and fats as compared to one who runs for 3
days a week. That is how much a difference intensity levels
can make.

For maximum intensity levels, do short bursts of exercises.
For example, do sets of sprints and then rest instead of
long distance jogging. Long distance jogging will not
increase your heart rate as much as sprinting does. With
high intensity workouts, you will no longer need hours of
exercise to see results.

Training with Weights.

Training with weights is the best way to increase your
metabolism. In weight training, the heavier the weights and
the more lifting you do, the more your metabolism increases.
In addition, the higher intensity of your weight training
will increase your metabolism for twenty-four hours.

The best workout is a combination of both cardio and weight
training. All of this may seem daunting and sound like hard
work, but you will be rewarded with changes in your body
every week.

Eat a Healthy Diet.

Proteins, carbohydrates and fats ingested by the body
determine the way your body will look. Adopting a healthy
diet is another great step to achieving your fitness goals.

To see results quickly, implement a strict healthy diet into
your fitness routine. Here are some suggestions.

Eating foods high in protein rather than carbohydrates is
the best way to see results. Proteins allow your body to
feel full for longer while carbohydrates create excess
energy that the body will store, thus creating fat.

Eating small meals several times a day is another great way
to boost your metabolism. This little trick makes your body
think you're eating more food, thus it will work harder. It
is for this reason that starvation diets do not work. When
the body is starved, the metabolism does not have to work as
hard to store energy for later use.

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Why Omega-3 Fatty Acids Are Essential For Your Heart

By Peter Bertonich

Recently I've written a lot about the health benefits of
taking fish oil supplements, or what is also known as Omega
3 supplements. Lets look today at the heart benefits of fish
oil supplements.

The Jan/Feb issue of Sports Health, A Multidisciplinary
Approach, has published the results of a new study.
It was a study of the heart benefits of taking fish oil
supplements, or essential fatty acid supplements, the main
component of which is fish oil.

There were 36 pro football players who took part and they
took either omega 3 fish oil supplements or else a placebo.
The fish oil capsules they took contained 2560 mg of omega-3
fatty acids (650 mg EPA and 450 mg DHA in each capsule.)

The study, or it's results, backed up the conclusions of so
many other studies that supported the health benefits of
Omega 3 fish oil supplementation that increased the levels
of essential fatty acids in the diet.

The results were good. HDL levels (good cholesterol) went up
while LDL (bad cholesterol) went down.

And triglycerides went down too, an excellent result.

Now this isn't the first fish oil supplements study to
confirm a link between improved heart health and the intake
of more fish oil, or Omega 3 fatty acids. There's now many
studies that confirm the heart benefits of fish oil
supplements.

And the American Heart Association also recommends that we
all take at least a gram a day of EPA and DHA and that if we
have elevated triglycerides that this be increased.

So now that you know how important taking sufficient Omega 3
fats in your diet is, how do you increase your intake? By
using the very best Omega 3 fish oil supplements.

Be aware that not all Omega 3 supplements are created equal.
There are issues with both the quantity of DHA in each
capsule as well as the purity of the fish oil, some fish
oils being contaminated with heavy metals and PCBs and
mercury. These are only small amounts but the best fish oil
capsules contain higher levels of DHA than most others and
undetectable levels of contaminants.

So anyone at risk of heart related health problems should be
taking the very best fish oil supplements. That's you.


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Cardio Is Dead - Get Ready For Turbulence! A Turbulence Training Review

It's Friday, which means review day...

Desperate to burn fat? No time to exercise? Now there is no
excuse, introducing Turbulence Training, the program that
promises maximum fat loss in minimum workout time.
Turbulence Training assures quick fat loss solutions for men
and women who don’t have much time for exercise. This is an
audacious challenge, and the workouts assure maximum results
in only three workouts per week.

Before we check out the plan, let’s have a look at the guru
responsible for the workouts. I’ve seen Craig Ballantyne’s name
numerous times in top fitness books such as Men’s Health and
Men’s Fitness, and also in Oxygen and Shape magazines.
So the plan is no doubt assembled by a respected fitness master.

As a matter of fact, Craig’s reports are always particularly critical of
conventional aerobic cardio exercises. Therefore, if you are
seeking fresh methods to pass 30 or 60-minutes performing
cardio, then this plan isn't recommended. However if you
merely have 45 minutes to exercise, a couple of times per
week, and you have access to just a work bench, dumbbells,
and an exercise ball, then you’ll enjoy what Craig presents
here.

Now among the most asked questions about the program
is simply, "What is Turbulence Training?" Well according
to Craig, it is the combined use of resistance training and
interval training to advance your metabolism, thus burning
more calories and fat between workouts. He says, "Cardio
does not advance your metabolism after physical exercise.
Only strength training and interval training do that - while
you exercise, rest, and eat - your body will be shedding
fat."

Luckily, Craig’s unequaled system of bodyweight
exercises, dumbbell exercises, and interval training can all
be performed at home, with nominal equipment. Therefore,
once more, if you're among those people who enjoys
machines, or cardio equipment, or long workouts, then this
plan is not for you.

These exercise plans are ideal for busy men and women.
However it’s not the type of program that's going to change
anybody into a professional muscle man. If you desire huge
muscles and want to look like a WWE wrestler, check out one
of Craig’s other programs. However the Turbulence Training
program is most effective for burning fat without losing muscle,
so you finish up lean, defined, chiseled and toned, the perfect athletic
body.

And its enjoyable! So many other exercises are
tedious (i.e. drawn-out cardio) or unvaried (i.e. Executing
the identical bodybuilding exercises again and again).
However Turbulence Training utilizes many distinct (but not
soft) exercises, including a few cool, killer bodyweight
movements that will establish a more athletic frame and
develop your functional and core intensity - once more,
entirely with nominal equipment requirements.

I also encourage this system for people who are barely beginning,
as Craig has organized a 6-week basic plan, and a 4-week
intermediate plan besides the 16-week supercharged training
system (PLUS, the Turbulence Training system is accompanied
by a monumental number of bonus exercises for muscle
building, bodyweight alone, progressive fat loss, and even a
female specialized bonus).

Every exercise advances into the next. He’s applied all of
these workouts with hundreds of clients - thus they're secure
and efficient. Certainly, you'll be able to find different systems
that result in you being shattered and barfing after the first exercise,
but Turbulence Training is different. Stiffness is not an issue,
only solutions count! and you're in skilled hands with
Turbulence Training, and Men’s Health expert, Craig
Ballantyne.

In addition, Craig’s Turbulence Training also
incorporates a declaration - essentially, your pledge to
embodying and being dedicated to the plan. It also includes
an ebook on Nutrition Guidelines from expert, Dr. Chris
Mohr, Ph.D., and a comprehensive question and answer
segment, a 21-Healthy Habit Building program, and the
full-blown Turbulence Training exercises for the novice,
moderate and advanced level individuals.

All users will also profit from the Turbulence Training MP3
audio where Craig describes the system, plus you'll be able to
check out each and every single exercise down to the bone,
complete with pictures.

Right, so bottom line. Turbulence Training is NOT…

- Marathon, boring cardio exercises
- A machine-based exercise system
- A muscle building plan to acquire huge mass
- A workout with loads of time
- Wasting isolation exercises
- A limiting eating program

Turbulence Training offers NONE of the above. On the
other hand, Turbulence Training is ideal for busy men and
women who prefer to burn fat in the comfort of their own
homes without an outlay of too much money on equipment or
space on exercise machines. Oh, and you’ll most probably enjoy and
not "dread" these workouts - heck, they'll be complete
before you know it!

If you are even just a little interested, I highly encourage you
to take a serious look at Craig’s system. I was really taken with
all of the Turbulence Training workouts, the bonuses, and Craig’s
incredible,and some would say controversial knowledge. For
what you'll pay ($39.95), it’s by far and away the hottest
bargain in the fitness and fat loss market - rather more
beneficial than diet tablets don't you think?!

And remember… Craig Ballantyne’s Turbulence Training is
endorsed by an 8-week money back guarantee. And this is a
serious guarantee… if you're not totally satisfied, you
will get your money back, no "ifs," "ands," or "buts."
So you simply have nothing to lose.

Click Here To Visit The Program : TurbulenceTraining.com

Get the Most Out of Your Cardio Workout and Avoid a Cardio Funk

Having been a seasoned certified personal trainer in the Los Angeles area for some time, I often have the opportunity to talk with people about their likes and dislikes, the pros and cons in regard to fitness programs. I've always considered these conversations to be very valuable feedback and over the years, it's become an endless personal research project for me. I listen intently, then process the information I am given and use it daily to become a better, more aware personal trainer for myself and my cherished clients. As a result of countless conversations with people both in and outside of the gym, males and females of all ages and fitness levels, the one thing that always seems to come up in conversation is the fact that most people really seem to struggle with their cardio workouts. Staying motivated, engaged and reaching plateaus being the most key issues.

Unlike a basic weight-training program, a sound cardio program is best done almost every day. My recommendation to most clients is to participate in a quality aerobic activity 4-5 days a week, for a minimum of 35 minutes per session. People have to realize that a cardio conditioning-program is something we all "have to" carry out with vigilance, because the health benefits, both physical and mental are enormous! Our lives truly depend on it.

I think the biggest problem most people have regarding a cardio workout is simply boredom. At the gym, I often see that the majority of people are creatures of habit and do the same aerobic workout day in and day out. It's no wonder that most of these people are bored out of their minds, dread their cardio workout and lack motivation and drive. Not only is this practice bad for their mental state, doing the same workout, at the same intensity level and the same time duration over and over again will put you in a serious fitness rut (physically and mentally). This practice will also greatly inhibit any real fitness gains and in addition, may increase the risk of possible injury down the road.

To achieve fitness gains the body must continuously be tricked or fooled by changing or mixing things up in your workout. You have to keep the body guessing at all times. You can never let the body get too comfortable; it needs to be shocked and surprised.

In a gym workout, you can simply and very effectively shake things up by performing a different type of exercise. For example, one day take an aggressive spin on a lifecycle bike, the next a run or power-walk on a treadmill, the following day a strong stair climber session and so on. Today, alternating pieces of workout equipment is a snap in most fitness clubs. There are so many cool options available to us. (Keep in mind that you can also mix things up weekly. One week use the treadmill for your cardio sessions, the next week the bike etc). This type of training method is not only fun and keeps your mind engaged it also gives you an opportunity to rest and use different muscle groups which will help prevent sprains and over-use injuries. Doing the "same old-same old" is never fun.

You can also mix things up by changing the duration, or time you exercise. One day do a more basic 35-minute cardio workout, the next day really challenge yourself and do a 50-60 minute cardio workout. Challenge is a good thing (always do it safely, it's a huge benefit to have a personal trainer to work with); you will find the benefits will be more then just physical but mental as well. Reaching goals or completing a challenge, in this case - a tough workout, has many positive mental effects. The sense of accomplishment is great, be it in the boardroom, at home, the athletic field or gym.

Another way to mix things up is to change or alter your workout intensity. You can increase the level of intensity for the entire length of your cardio workout session from day to day (one day hard, two days normal, one day hard, etc.) or use a method used by many athletes called interval training. I often refer to this training method as "adding a cardio blast to your workout." To explain this, I will reference a treadmill and power walking. To boost the workout intensity, you can either increase your speed or pace (in regards to walking) or you can increase the treadmills incline. These two methods are effective means of increasing your workout intensity. You can use one or the other, or even both depending on your current fitness level and goals. So walk for ten minutes, then increase the incline for five minutes, lower it for five minutes and increase the speed for five minutes and so on. As you can see there are endless combinations available, just don't stay at the same pace (speed) or incline for the entire workout. Break things up and don't be afraid to push yourself; breathe hard and break out into a good sweat (you will feel so good when you've completed your workout). (Providing that you do not have any health limitations or concerns. One should always consult the advice of their medical provider before starting a new workout program). Monitor your heart rate if the machine you are using is equipped or buy yourself a more accurate heart-rate monitor; watch the rise and fall of your heart rate as you increase and decrease the intensity. You will see your recovery heart rate change (the rate will lower faster after max effort) and as you get in better shape you will notice that at max effort (high intensity), your heart rate is now beating slower.

Listening to music is also a great way to keep you from falling into a cardio workout funk. Something up-beat with a driving groove will keep you happy and moving for sure. My personal gym iPod is loaded with a variety of fitness inspiring grooves, from old school funk and disco, to rock, hip-hop and club music. It's best to have something to fit your every mood. Again, helping to mix things up.

A serious word of advice from a personal trainer: definitely leave the magazines, books, scripts (if you live in the City of Angels), cell phones, PDA's, etc. at home or in your locker. Bottom line is, if you can use any of the above while doing your cardio workout, you are wasting your time at the gym and certainly not working hard enough. Unfortunately, the only person you are fooling is yourself. Your time is valuable, so if you are going to make the effort to go to the gym, use your time wisely. Why not make the most of it? Don't cheat yourself.

Another way to get you out of a cardio fitness funk is as simple as buying yourself something new. Be it a new workout outfit or a new pair of running shoes, it's amazing the strong psychological effects something so simple has. At the risk of sounding vain, if you look good, you feel good and if you feel good, you will get the most out of your workout.

So get up, get out and get moving! Start experiencing the benefits of good health, which is without doubt, the greatest gift we are given in life. It's never too late and there is really no excuse not to make positive changes in your life.

Markus B. is the Co-Founder of The Fitness Underground-Los Angeles. He has drawn off his years of experience as a Certified Personal Trainer, A Professional Athlete and an accomplished Martial Artist to help create with his partner Texas (an elite Yoga Instructor & Certified Personal Trainer) a "New and Innovative" approach to Health, Fitness and Well Being that not only Enhances the Body but also Enriches the Mind. With an increasing following in the Los Angeles area his powerful message of Good Health, Clean Living and the importance of Exercise, Markus is changing people's lives. Helping people achieve and experience "enlightenment" of good health and a higher level of fitness. Fitness and Well-Being is his passion, his life's work and his personal goal of educating people about this "new way" of living, is one that he takes very seriously.

His belief is that health, fitness and well-being is the greatest gift we are given in life. It's a supreme gift that we should always be mindful of, be grateful for and never take for granted. Markus is often heard saying that having the opportunity to help people make important changes in their lives, and in some cases "life saving" changes is an awesome feeling as well as extremely rewarding. Come join Markus and experience the difference first hand. Start enjoying and living a healthier, happier and more active life. Life is too short not to listen to his message!

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