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visit http://www.guysboybuilding.com for more tips This presentation explains how to perform cardio and weight-lifting to burn fat. It gives you the formula to calculate your optimum heart rate for burning fat. Lose fat not muscle! Article: How to Lose Fat in a Gym FAST! Consult your doctor before committing to the advice in this article. There are two ways to loose fat in a gym. One is through cardio the another is through weight lifting. The best way is to use both. Cardio will speed up your short term fat burning processes. Whilst weight lifting will make sure your long term fat burning abilities are there to stay. There are two types of muscle tissues in humans. One is called long twitch muscle tissue and another is called short twitch muscle tissue . As the names suggest one is longer than the other. The differences do not stop there. During cardio exercises long twitch tissue are mainly used. Whilst during weight lifting short twitch tissues are used. Cardio is one of the quickest ways to burn fat. During cardio long twitch muscle tissues are involved and those tissues use fat for energy and recovery. The key is to maintain heart rate during cardio from 70% to 80% of your maximum. If your heart rate is below 70% of your maximum you burn hardly any fat. The opposite is as bad. If your heart rate is above 80% you start burning muscle instead of fat, and you need muscle to burn fat passively. The more muscle you have the higher you metabolism and you burn fat faster even when asleep. Another very important key is to perform cardio for 40 to 50 minutes at 70% to 80% of your maximum. If you do this you will switch on your fat after-burn and burn twice as much for the next 24 hours as during the exercise. Still 10 -- 15 minutes is OK if you use it together with weight lifting straight after. Avoid exercising for longer than 50 minutes or you will burn your muscles instead of fat. And you need them for the long term fat loss. To calculate your optimum heart rate to burn fat use the golden formula: (220 -- your age) x 0.8 e.g. if you 20 years old then (220 -- 20) x 0.8 = 160 beats per minute is your heart rate you should aim for during your cardio. Use heart rate monitors that connect to your gym equipment. Choose Timed Heart Rate Workout mode on your gym equipment and it will regulate the intensity to keep you in the range of your optimum heart rate. The fact is if you have larger muscle mass your body has the higher the rate of metabolism. With high muscle mass you burn fat faster even when asleep. If you reduce your muscle mass you will pile up fat instead. Weight lifting, if done correctly, grows your muscle. Intensive weight lifting causes fat after-burn the same as cardio. Do your weightlifting intensively. Avoid long breaks. Never work out for much more than 50 minutes any one go. If you must exercise for than 50 minutes a day then allow at least 4 -- 6 hours break between your workouts. Remember to feed your body in between frequently and healthily."How to eat healthily" and "How to do your weight lifting properly" are other two enormous topics. You will find all the information you need on this website http://www.guysbodybuilding.com 20/11/11 -- by Sergey Kolpashchikov
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The ketogenic diet has gained immense popularity in recent years for its weight loss and health benefits. By drastically reducing carbohydrate intake and replacing it with fats, the keto diet forces the body into a state of ketosis where it burns fat for energy instead of glucose. However, maintaining a strict keto diet can be challenging for some people, which is where Lean Keto steps in to provide a more balanced and sustainable approach to keto.
What is Lean Keto?
Lean Keto is a revolutionary new approach to the traditional ketogenic diet. The creators of Lean Keto understand that the key to sustainable weight loss and overall health is balance. While the keto diet can be effective for some, it can be difficult to maintain in the long term due to its strict limitations on carbs.
Lean Keto combines the principles of the keto diet with the concept of “lean” eating, which focuses on consuming whole, nutrient-dense foods that support overall health and well-being. By following the Lean Keto approach, you can still enjoy the benefits of ketosis while also nourishing your body with a variety of healthy foods.
Unlike traditional keto diets that rely heavily on high-fat, processed foods, Lean Keto emphasizes the importance of quality ingredients. This means incorporating plenty of fresh vegetables, lean proteins, and healthy fats into your meals while minimizing processed foods and added sugars.
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The Lean Keto approach involves gradually reducing your carbohydrate intake while increasing your consumption of healthy fats and proteins. By doing so, you can transition your body into a state of ketosis more easily and sustain it long term.
One of the key components of Lean Keto is its focus on portion control and mindful eating. By paying attention to your hunger cues and eating until you are satisfied, you can prevent overeating and promote a healthy relationship with food.
In addition to the dietary aspect, Lean Keto also encourages regular physical activity to support weight loss and overall health. By incorporating exercise into your routine, you can boost your metabolism, build lean muscle mass, and increase energy levels.
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There are numerous benefits to following the Lean Keto approach, including weight loss, improved energy levels, and better overall health. By eating a balanced diet rich in nutrient-dense foods, you can support your body’s natural processes and feel your best every day.
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Got some waist fat that you want to burn off? Then check this 21-day workout routine that I have prepared for you to lose a few inches off your waist. This is a fun routine that's packed with a mix of moves to get your heart pumping, strengthen core, and keep things exciting. It's not always about perfection, sometimes just showing up and giving it your best is all you need to go get those fitness goals that you are dreaming of. From Burpee Side Taps to Bicycle Crunches, Side Planks, and even a bit of fun with Woodchoppers, every move is included to keep things fresh and effective. Don't worry about getting it perfect, just showing up and trying is already a win so just go for it, and go big! Stick with the routine for like three weeks and see those fat loss goals. Remember, this isn't just about the inches, it's about building strength and confidence along the way. You've got this, one step (and sweat drop) at a time! Good luck and have fun! ❤️💪 _**Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!_ ========================================== Stay connected on my other social media platforms so you can share your journey with others and stay motivated! *Instagram:* https://www.instagram.com/robertasgym/ *TikTok:* https://www.tiktok.com/@robertasgym *Reddit:* https://www.reddit.com/user/robertasgym/ *Twitter:* https://x.com/robertasgym *Tumblr:* https://www.tumblr.com/blog/robertasgym *Wordpress:* https://robertasgym.com/ Let’s keep the motivation going! 💪 ========================================== *TIMECODES:* 00:00 Introduction 00:08 Body Extensions 00:37 Rest 00:55 Burpee Side Taps 02:06 Rest 02:24 Butt Kicks 02:46 Rest 03:04 Cross Jump Jack 03:30 Rest 03:48 Floor Taps 04:20 Rest 04:38 Forward Jump 05:26 Rest 05:44 Jumping Jacks 06:08 Rest 06:26 Knee Drive 06:51 Rest 07:17 Bicycle Crunches 07:41 Rest 07:59 Bird Dog 09:05 Rest 09:23 Hip Dips 09:52 Arm Circles 10:11 Plank Reaches 10:46 Rest 11:04 Side Crunches Left 11:42 Rest 12:00 Side Crunches Right 12:39 Rest 12:57 Side Plank Pulse Left 13:31 Rest 13:49 Side Plank Pulse Right 14:23 Rest 14:41 Snow Angels 15:19 Rest 15:37 Swing Backs 16:14 Rest 16:32 Swimmers 16:58 Rest 17:16 Woodchoppers Left 17:55 Rest 18:13 Woodchoppers Right
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Download my FREE List of Top 25 Supplements That Really Work 👉 https://drbrg.co/3KX9p8k For more info on health-related topics, go here: https://bit.ly/2SQFFzq Take Dr. Berg's Free Keto Mini-Course: http://pxlme.me/-i717vtY or go here: https://bit.ly/2WLUvZ9 Today Dr. Berg will explain the supplements that you will need. All of the supplements are broken down by the main symptoms and categories that are typical. The kits were developed to combine the supplements needed for that particular issue. Here are a few kits that will help in the process: - The Keto Kit - The Adrenal Kit - Stress Kit - Digestive Kit Dr. Eric Berg DC Bio: Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: https://bit.ly/FB-DrBerg Instagram: https://bit.ly/IG-DrBerg TikTok: https://bit.ly/TikTok-DrBerg DR. BERG'S SHOP: http://shop.drberg.com/ ABOUT DR. BERG: https://www.drberg.com/dr-eric-berg/bio Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. #keto #ketodiet #weightloss #ketosis
