Beginner Weight Loss Tips: Simple Ways to Burn More Calorie

Fit with chrisLosing weight and getting into shape can be a long process. However, you do not have to completely reinvent your life in order to burn additional calories and begin to live a healthier lifestyle. In fact, there are a number of simple steps that you can take that will result in burning some additional calories. These simple ways to get more exercise can help you to begin to lose weight, build physical endurance and get started on the path to better health.

Park in the Back

When pulling into a parking lot, choose a spot in the back of the lot. By doing so you will add a few steps to your daily routine and add to the total number of calories burned. When possible, carry your bags to the car instead of using a cart. Carrying the additional weight of the bags will also help you to burn more calories on the walk back to your car. If you do use a cart, you can get some more exercise by walking it back to the store instead of leaving it in the parking lot.

Take a Stand

It is estimated that a person burns 50% more calories standing up than sitting down. You should try to spend as much time as possible standing up throughout the day. For example, you could stand up while talking on the phone or while watching television. Standing up also helps to improve circulation, which is important for those who spend a lot of time sitting down at work or at home or who have circulatory problems.

Weight Training

You don't have to buy a lot of expensive equipment or go to the gym to get a workout. Simply doing a few push-ups, pull-ups, squats or other exercise will help you to limber up, build muscle and burn more calories. These simple exercises can be completed in an office, in the living room or wherever you are. Add repetitions over time to keep the workout useful and to continue burning calories. There are plenty of myths that you may have heard about weight and strength training. Don't fall into that trap!

Take the Stairs

Taking the stairs instead of an elevator is another good way to burn additional calories in your daily life. If the trip is too far to walk the whole way, just walking a few floors before getting onto the elevator will still help you to burn more calories than simply riding the elevator for the entire trip. It is also beneficial to walk down steps, as this too will burn more calories than riding on an elevator.

You will not only be burning calories when you are exercising, you will also be building muscle. As muscle needs more energy than fat, the addition of muscle to your body will result in your body using more calories even while you are resting. To keep burning calories and building muscles, you should strive to be more active and to get a little more exercise each day. By starting small and staying with it, you will likely be surprised how easy it is to get into the routine of exercising and to begin shedding pounds.

About the Author:

Fit with C.H.R.I.S. is a celebrity style personal training service for clients that need that extra push! They provide the option to train in a private facility or in the comfort of your own home. Their program is designed to assist individuals in their everyday wellness needs.

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Healthy Desserts Made Using Rapeseed Oil

cupcake - healthy eatingWe all know the advantages of using rapeseed oil as our cooking oil of choice, rather than the traditional alternatives such as vegetable oil or sunflower oil, but not as many of us know the benefits of using this delicious oil as a replacement ingredient in some of our favourite desserts, changing them from naughty treats into a truly healthy option.

When trying to become fit and healthy it helps to have a basic understanding of the essential vitamins and minerals we need to push us in the right direction, but past that it’s really a case of making smart choices so we can then move forward and choose to cook using healthier ingredients, such as rapeseed oil in place of a less healthy alternative, so to slowly but surely increase our overall health.

For some delicious, healthy dessert recipes using rapeseed oil to put you on this path right away, look no further than the wonderful four examples below:

Scrumptious Carrot Cake

There’s something about carrot cake that makes us go weak at the knees, with carrot cake being voted at the United Kingdom's favourite cake, according to a Radio Times survey from 2011. Though carrot cake in its traditional form has been incredibly popular since the second world war, you can easily make a much healthier version using non-traditional cooking oils to suit your pallet.

To make carrot cake using rapeseed oil, use 75ml of rapeseed oil in replacement of butter during the cooking process, then cook the cake as you normally would using traditional ingredients. Making this one, simple change will reduce the saturated fat of your carrot cake by a staggering sixty percent.

Warm Oat and Blueberry Muffins

Once again replacing butter with rapeseed oil for a significantly healthier dessert, don’t be afraid to cook up a large batch of warm oat and blueberry muffins at a time, as once cool they are ideal for freezing to be enjoyed at a later date.

When you sit down with all your ingredients, swapping butter with rapeseed oil will reduce the overall saturated fat per oat and blueberry muffin by approximately seventy-seven percent. When looking for a healthy cooking oil available at Fussels Fine Foods take note of this difference, as only rapeseed oil can make that much of a difference between an unhealthy and, eventually, healthy dessert.

Unbelievable Chocolate and Cranberry Brownies

Though swapping out your cooking oil in this delicious traditional recipe doesn’t make as big a difference on the health factor as the previous two, when you also swap out your regular flour with self-raising wholemeal flour you’ll note a fairly substantial positive difference.

Obviously, chocolate brownies are never going to tip the health balance entirely, but these particular brownies certainly try their best.

Fruit-Packed Buttermilk Pancakes

Though pancakes are two fairly different desserts in the United Kingdom compared to the United States, this recipe can work well for both so long as you swap in your own traditional methods of piecing them together.

With pancakes being one of America’s favourite breakfast foods it’s no surprise that rapeseed oil has found a way to make them healthier, using one tablespoon of oil in the actual ingredients, as well as extra in the pan for frying the pancakes, for potentially the healthiest fried breakfast you will have ever tasted.

In conclusion, we all know the advantages of using rapeseed oil as our cooking oil of choice, rather than the traditional alternatives such as vegetable oil or sunflower oil, with some great desserts made using rapeseed oil including a scrumptious carrot cake, warm oat and blueberry muffins, unbelievable chocolate and cranberry brownies, and fruit-packed buttermilk pancakes.

About the Author:

Fussels Fine Foods is a company that believes in high quality simple food in the positive values of sustainable farming. To know about the kind of cooking oil available at Fussels Fine Foods, visit their website.

Heart Rate Monitor Watch Reviews

This is a comparison chart showing the best heart rate monitors.

Key to The Heart Rate Monitor Comparison Guide

Image – image of Product

Name Of Product – Clickable link for more pricing and reviews

Price:

$$$$$ – >$150

$$$$ – $125 – $150

$$$ – $75 – $125

$$ – $50 – $75

$ – <$50

Please note these prices change frequently based on availability, special promotion and more, but the price shown here is a good guide.

Average Review – What are people on amazon.com rating the monitor at.

The rest of the table shows the most common features and if the heart rate monitor watch contains them.

​The table is sortable by clicking on the top of the column.

ImageLinkRatingPriceCalories BurnedFitness ZonesWaterproofActivity TimerChest StrapGPSBluetooth
HeartQ Heart Rate Monitor (HRM) & Sports WatchHeartQ Heart Rate Monitor (HRM) & Sports Watch5$$YYNYYNN
Scosche RHYTHM plus Heart Rate Monitor ArmbandScosche RHYTHM plus Heart Rate Monitor Armband4.6$$$YYNYNNY, Pairs with various Iphone & Android Apps
Polar FT40Polar FT40 Women's Heart Rate Monitor Watch (Black)4.5$$$YYY up to 30mYYNN
Suunto QuestSUUNTO Quest Heart Rate Monitor Black4.5$$YYNYYNN
Polar FT4Polar FT4 Heart Rate Monitor4.4$$YYY up to 30mYYNN
Polar FT1Polar FT1 Heart Rate Monitor4.2$NNNYYNN
Polar RCX5Polar RCX5 Heart Rate Monitor4.2$$$$$YYY up to 30m (so ok for swimming)YYYN
Garmin Forerunner 610Garmin Forerunner 610 Touchscreen GPS Watch With Heart Rate Monitor4.1$$$$$$YYNYYYN
Polar FT7Polar FT7 Men's Heart Rate Monitor Watch4.1$$YYY up to 30mYYNN
MIO 53P5C2L3Mio 53P5C2L3 Alpha I Strapless Continuous Heart Rate Monitor4.1$$$$$NYNYNNY, Pairs with various Iphone Apps
Polar FT60Polar FT60 Men's Heart Rate Monitor Watch4.1$$$$YYY up to 30mYYNN
Jarv Run BT (Iphone)Jarv Run BT Premium Bluetooth 4.0 Smart heart rate monitor for IPhone 4S / IPhone 5 , 5C , 5S , New iPhone 6 and 6 Plus / IPad Mini, Ipad Mini 2 / new IPod touch and other Bluetooth devices (iOS only)4.1$YYNYYNY, Pairs with various Iphone Apps
Jarv Run BT (Android)Jarv Run BT Premium Bluetooth¨ 4.0 Smart Heart Rate Monitor for Samsung Galaxy S4, Galaxy S5, Note 3, Note 4 , Nexus 5 , Nexus 7, Moto X, Moto G, Motorola Droid RAZR MAXX and Other Android Devices Using OS 4.3 or Later4$YYNYYNY, Pairs with various Android Apps
Polar RS300xPolar RS300X Heart Rate Monitor Watch (Black)3.9$$$YYNYYN, but can buy optional G1 GPS sensorN
Omron HR-100COmron HR-100C Heart Rate Monitor3.9$NYY up to 30mYYNN
Garmin Forerunner 110Garmin Forerunner 110 GPS HRM3.9$$$$$YYY up to 1mYYYN
Garmin Forerunner 310xtGarmin Forerunner 310XT Waterproof Running GPS and Heart Rate Monitor3.9$$$$$$YYY up to 50m (so ok for swimming)YYYN
Timex Ironman WatchTimex Ironman Men's Road Trainer Heart Rate Monitor Watch3.9$$YYY up to 100mYYNN
Suunto AmbitSuunto Ambit Heart Rate Monitor: Black3.8$$$$YYY, up to 100mYYYN
Puma pu910541001PUMA Men's PU910541001 Pulse Black Heart Rate Monitor Watch3.6$$NNY up to 30mNYNN
60beat BLUE Heart Rate Monitor for iPhone 6, 6 plus 5, 5S, 5C & 4S and most newer Androids3.6$YYNYYNY, Pairs with various Iphone & Android Apps
Sportline Solo 925W Women's Heart Rate Monitor WatchSportline Solo 925W Women's Heart Rate Monitor Watch3.5$YYNYNNN
Omron HR-210Omron HR-210 Strap Free Heart Rate Monitor3.3$YYY, Water-Resistant, not to be used for swimmingNNNN
Pyle PHRM38PNPyle Sports PHRM38PN Heart Rate Monitor Watch3.1$YNY up to 10mYYNN
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Cardio Workout Plan

cardio workout planHaving a Cardio Workout Plan is one of the best ways to burn fat. The aim of them is to encourage the body to release glucose and fat and turn these elements into energy. A cardio workout, also known as aerobic exercise, is generally low impact, high intensity. It is recommended that your heart rate be between 60% and 80% of maximum. This will give you the ultimate benefit and be optimal for burning off fat. You can monitor you heart rate using a specialised watch. Click here for a comparison guide.

Cardio Workouts at Home

You do not need a Gym to participate in a good workout plan. You can use things like skipping ropes, play a game of basketball, go for a run and go swimming. Many of the normal day-to-day activities you do at home such as gardening, raking leaves, painting and playing with kids or grandkids are all good examples. Click here to see how many calories are burned by common household chores.

Cardio Workouts at the Gym

If you want to take your exercise further then joining a gym is a good investment for your heart health. It will give you more variety in your training, especially if you work with a personal fitness trainer. Together you can design a good comprehensive workout plan that will allow you to meet your goals.

Machines like the cross-trainer, the treadmill and the static bike will all give you a very good cardio workout, especially if you use the incline routine. You can incorporate High Intensity Training too, to really take it to the next level. Click here to find out more about an HIIT workout.

Cycling Cardio Workout Plan

Cycling can be done at home or at the gym on a static bike. Here is a sample workout you can easily do. It has four stages, which depend on your fitness level and your aim is to progress through them, increasing the intensity as the weeks pass. The full workout will take around an hour. Always start with a warm-up session of at least five minutes. This can be walking, or a light jog just to get your muscles moving and it will help to avoid injury and strains.

Stage 1 – Easy and Comfortable

Start pedaling at a steady pace, so your heart rate is around 50% of maximum.

Stage 2 – Challenging, but still comfortable

Increase the pace to around 60-80 rpm and continue this for 6-8 minutes. Your heart rate will now be 65% – 75% of maximum.

Stage 3 – Challenging, starting to get breathless

Slow down to a steady pace for around 3 minutes, then pedal hard again to at least 80rpm for 6 – 8 minutes. Your heart rate should reach between 75% and 85% of maximum.

Stage 4 – Breathless and feeling winded

Slow down to a steady pace for 3 minutes then pedal hard to between 80-100 rpm for at least 8 minutes. Your heart rate should reach 85% – 95% of maximum.

When all stages are complete slow down and cycle steadily for 5 minutes to allow your muscles to cool down. When you finish stretch out your legs, arms and back.

When you start this can all be done on the flat and it may be that for the first few times you only reach stage 2 or 3. This is fine your body and heart need time to adjust to what you are trying to do. The more you do this, the fitter you will become. As your fitness level increases you can introduce hills into the mix to make sure your cardio workout is at optimum and you are still achieving the desired results. Above all any exercise plan you decide to follow should be enjoyable and fun. This keeps you motivated and helps you reach your desired goals.

Related Articles to Cardio Workout Plan

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HIIT Workout

HIIT WorkoutWhat is An HIIT Workout?

Don't laugh, but High Intensity Interval Training (HIIT) was born from a method of training known as Fartlekking. This is a Swedish term that in English translates to 'speed play'. An HIIT workout  can be considered a more structured form of training based on the simpler principles of Fartlekking.

It was originally practised as a way for runners to train to 'push it to the limits' at the very last minute in a race. It has since been discovered that in a less aggressive form it can actually be a good way to burn calories, maintain a healthy heart rate and increase metabolism. It could also be practised anywhere at any time and it costs nothing.

HIIT Workout involves taking on the challenge to go flat out for a given time, then resting for a few minutes, then going flat out again. The repetition of going 'flat out, rest, flat out, rest' in sets makes this form of training as effective as it is. Practise makes perfect and the more you practise HIIT the stronger you become.

Being able to perform at your peak at any given time helps you to get through life at a pace that allows you to keep up with the demands placed on your body by your chosen lifestyle.  Think of those times when you've had to run after a bus, your dog or toddler, or to a meeting before it's too late. These are the times when our bodies take serious strain. Although you may make it to that meeting in time, you're feeling worn out before you even enter the office.

For these reasons and for more obvious ones like the fact that HIIT can increase your metabolism, maintain a healthy heart rate and burn calories fast. It has become a popular way to stay fit and healthy.

Of course you shouldn't just spring straight into this form of training. You'll need to have a certain level of fitness first, unless you want to experience a few painful side effects.

An average resting heartbeats between 60 and 100 times a minute, with between 70 and 80 beats per minute considered healthy. When an individual with a standard heart rate suddenly gives it their all their heart rate may go up to as fast as 140 beats per minute. If they're not used to this, you can well imagine how their heart would react to being so rudely awakened. It is best to monitor your heart rate while performing this exercise. Click here for a heart rate monitor watch comparison chart.

Sample High Intensity Interval Training Workout​

Lets take a look at a week-long program that will prepare you for HIIT. This you can do around the area you live or at the gym on a treadmill if it's raining outside. Always start out with a good warm-up session for ten to fifteen minutes before you start any sort of exercise. Make sure you are warm and feeling flexible before you begin your workout.

DAY ONE:

On day one, after stretching, start out with a two-minute walk. Then move into a simple five-minute jog at a pace you are comfortable with. Using your watch, after the fifth minute go on ahead at a faster pace for a full minute (a 'burst minute'), a pace you are still comfortable with. Don't push yourself too hard the first time.

After a 'burst' minute, slow down to a walk for two minutes again. After two minutes pick up the pace to a jog again for five minutes and then after the fifth minute, move on to the 'burst' minute, then back to the walk again.

Do this on the first day in a set of three, ending your set with a two-minute walk. Always stretch to warm down when you're done.

DAY TWO:
Begin by going through your warm-up routine. Start off with your slow two minute walk then move into the five minute jog, then after the fifth minute pick up the pace for the burst minute to almost twice the speed you were running at on day one. Practice this today in a set of three again, ending on the walk and stretch.

DAY THREE:
Today you will do the same as you have done on day one and two, but this time you will pick up the pace of the burst minute to almost maximum speed. Feel your breathing. If you start to feel light-headed you are probably pushing it too far too soon. Complete your set of three and then end on a walk and stretch.

DAY FOUR:
Today you will follow what you did on day three but your set will increase to four, still ending on a walk and stretch.

DAY FIVE:
Today will be the same as day four but you will increase the effort you put into your 'burst' minute. End on a walk and stretch.

DAY SIX:
Today you will complete a set of four, but you will push yourself further than you ever have before during your burst minute. This time you may very well feel a little light-headed. Once again don't over do it to a point where you feel like fainting or vomiting.

DAY SEVEN:
When training it's important to take a day of R n' R, rest and recovery. Use this day to go for a short walk instead, purely to keep your muscles supple.

This program will get you started. The week following this one will involve you increasing the time of your burst. You could increase it to say 80 seconds, instead of 60.

As you move on over time you can increase your burst by 20 seconds each time until you reach 3 minutes. Some athletes go as far as to exert themselves for as long as 10 minutes, but this won't be necessary if you're working with HIIT purely as a way to keep fit and healthy.

Finally, it's always good to keep some form of log or diary when you're in training. Use your log to jot down any experiences you have during a session. This will help you to monitor your training and it should show you when you're ready to give it your all.

I hope this has giving you a good insight into High Intensity Training. As always if you have not trained for a while it is a good idea to check with your medical professional before starting this type of training. You could also talk with a personal trainer at your Gym to workout a personalised program. The key with an HIIT workout is to go into it slowly, building up the intensity as you go over the weeks and months. This will keep you injury free and motivated, so you continue to get the most from this great fat burning training.

HIIT Workout Related articles

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