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Interval
Training: Blast the Fat
 In
order to lose weight, you need to burn more calories than your body
consumes and uses on a daily basis, pure and simple. Exercise is one of the
main ways to burn fat calories.
A great way to burn fat and lots of calories is through interval (circuit) training. Interval training breaks
up the work with periods of rest. Not only does interval training allow you
to improve your fitness quickly; it is also more effective than continuous
exercise for burning lots of calories during exercise and increasing your
after workout metabolic rate. Here are some fantastic interval training
exercises that will help you burn calories and lose weight:
Circuit #1
- 20 Push-ups
- 20 Squats
- 20 Mountain climbers
- 20 Jumping jacks
Circuit #2
- 20 (10 per leg) Lunges
- 20 Siff squat
- 20 Dips on chair or bench
- 30-Second run in place/high knees (repeat)
Circuit #3
- 30 Bench step-ups - alternate legs
- 30 Push-ups on bench
- 30 Dips on bench
- 30 Seconds skip/jog or sprint to a tree (or swings)
and back. Repeat four times.
Circuit #4
Obstacle Course (Repeat 3-4 times)
- Set out 2 cones ( or some sort of markers) about 15
yards apart
- Run from cone to cone for 30 seconds
- Take a 5-second break
- Skip from cone to cone for 30 seconds
- Take a 5-minute break
- Shuffle side ways from cone to cone for 30 seconds
- End with plank hold for 30 seconds
Whichever circuit you pick, repeat the entire set of exercises 3-4
times. Your doctor can give you more information about proper performance
of these exercises while helping design an exercise program suitable to
your health needs.
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Try
This: Greek Goodness
 When
it comes to yogurt, the health benefits are endless. Yogurt has everything
from probiotics, which help promote healthy digestion, to calcium, which is
essential for strong bones.
In the past few years an alternative to regular yogurt has made its way on
to the shelves – Greek yogurt. Greek yogurt is another type of yogurt known
for having a thick consistency and is packed with just as many health
benefits as regular yogurt – some might say even more. Here are some of the
primary nutritional differences between the two:
- Greek yogurt has approximately double the protein
of regular yogurt.
- Greek yogurt has fewer carbohydrates and less
sodium than regular yogurt. This could be beneficial to diabetics and
those watching their caloric intake.
So try Greek yogurt on its own or in a smoothie. Whether Greek or
regular, be sure to choose low-fat or nonfat varieties.
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Three
Ways to Avoid Burnout
 1. Cross It Off: Burnout
is physical and mental exhaustion, commonly caused by too much work, stress
or routine. It also can be a lack of organization that overwhelms you. The
solution: make a list of your daily, weekly and monthly priorities, then
cross them off your list one by one. Satisfaction of accomplishment and
feeling "in control" will keep you motivated for the long term.
2. Change It Up:
No matter what we do, life boils down to a series of routines that are both
comforting (most of us need routine) and also put us at risk of suffering
burnout. Whether it's your same old diet, same old workout or same old
month-to-month schedule, mix things up occasionally to stay fresh and
invigorated. Try new foods, vary your workouts and plan a few vacations.
3. Give It a Rest: Because
burnout is synonymous with exhaustion, the remedy is to take a physical and
mental vacation from the norm. Good health is a lifestyle, so pursue it
with awareness that you're in it for the long haul. Life is more than 24/7
of dieting, exercising and working excessively. Make time to rest, recover
and rejuvenate. Your body (and mind) will thank you for it.
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This issue features a number of articles you will want to
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