8 tips for fat loss.

Fat Loss Tip 1 - Total Body Workouts If fat loss is your goal you need to train the whole body every workout. The more exposure each muscle has to exercise the bigger the results, so don’t just train each muscle once a week. If you do train the whole body every workout just remembers to give yourself 48hrs rest between sessions to let your body repair and recover. Why train each muscle only once a week? Would you do cardio once a week and expect results?

Fat Loss Tip 2 – Big payoff Exercises Use large compound exercises which use more than one muscle group. These include squats, deadlifts, pushing and pulling exercises, rotational movements and combination lifts. These exercises recruit a great deal more muscle than machine weights and isolation exercises, which will, in turn, ignite your metabolism. Isolation exercises such as bicep curls and leg extensions only use one muscle group at a time.

Fat Loss Tip 3 – Supersets Superset means performing two different exercises in sequence rather than doing all the sets of a particular exercise one after another, e.g. squats then chin up’s. The good thing about using supersets is that you are using different muscles in succession. Each muscle gets a chance to recover while you work another muscle, therefore you can decrease the rest periods. Which will keep your heart rate high and supercharge your metabolism. Another benefit of supersets is that your recovery rate will increase and you can perform the same workout in a shorter amount of time.

Fat loss Tip 4 – Strength Train First Always do your strength training before you do your cardio workout. If you perform your weights program first you will be able to lift heavier for longer, meaning you’ll increase your lean muscle tissue. As an added bonus your energy levels are low from the weight training, therefore you’ll begin burning fat a lot quicker when you do your cardio, maximizing on the afterburn effect.

Fat Loss Tip 5 – Use Free Weights and Cables Every minute you spend in the gym needs to be time efficient so don’t waste your time, stay away from machine weights. Machine weights create muscle imbalances, do little to create a metabolic response and require you to use a few motor skills. Free weights and cables will allow your muscles to move through a greater range of motion and activate the stabilizing muscles. More muscles trained equals more calories burned through increased lean muscle mass.

Fat Loss Tip 6 – Rep ranges Between 8-12 Scientific studies show that training between 8-12 reps produces the most significant gains in lean muscle tissue. This is extremely beneficial since muscle is the only tissue that’s metabolically expensive. Training with lightweights and large reps for fat loss is a myth! The bottom line is the more lean muscle mass you develop, the more calories you burn, the leaner you become and the easier it becomes to stay lean.

Fat Loss Tip 7 – Post Workout Shake Consume protein and carbs within thirty minutes of putting your last weight down, it’s not just what you do in the gym it’s how well you can recover. Protein is the building block for muscle, carbs help to transport it to where it needs to go, this alone can make a huge difference.

Fat Loss Tip 8 – Short Rest Periods It’s been scientifically proven that short rest periods between 30-60 seconds produce the most amounts of testosterone and growth hormone. Growth hormone will help your muscles grow and help your body use fat for energy. Ladies don’t worry about getting to “bulky” from weight training, this is a myth you will become lean and toned. Women only have about 1/10th the amount of testosterone levels that men have, the hormone responsible for building muscle, In addition, men’s weight routines and nutritional programs are usually designed specifically for gaining muscle.

Thinking about going camping for the first time.

Camping becomes more popular with each passing year. Camping is not just pitching a tent and roughing it out for the week. There are many advantages to camping, getting back to nature, enjoying time away from the phone signal. Maybe taking a bike or going on a hike to a new area. It's an adventure. 

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We live such a fast-paced and online lifestyle. Camping is the perfect alternative to our modern-day would. It is great to get the kids out and about and teach them how to camp and enjoy nature. It is so easy to forget the little pleasures in life. Like waking up to a mountain range as the sun rises or walking up to the sound of the waves hitting the beach. It's all about getting back time for yourself and finding the joy in the outside again. So why not start this as your new hobby. 

You can make camping a second home if the budget allows for it or a budget trip the world is your oyster.  

There are many advantages to camping, You have the freedom to choose what type of trip you would like to do. From heading to the hill for solitude to heading to a campsite which has lots of facilities from biking trails nearby to outdoor swimming pools. You really can find a campsite for you. 

campsites vary in price from the basic tent pitches to ones that have restaurants and spas. The good thing about camping is once you get to your destination, the cost is no more than being at home. Other than the cost of the campsite, there are no other costs. unless you want to indulge at a bit. The choice is up to you. Camping can open up the world to you. Especially if you are on a budget. 

You can cook at your campsite on an outdoor camping stove as you do at home, if not cheaper. Activites at all campgrounds are virtually free. As a new camper you will have to invest some money to buy some camping gear. Depending on the type of camping you are interested in, depends on the amount you will invest. 

The basic items for any camper include;
tents,
sleeping bags,
outdoor camping stove, 
camping chairs,
lanterns.
Pillow, 
roll mats, 
water containers, 
cutlery, 
plates,
mug, 
kettle. 

Be sure to buy quality camping gear, as this will provide many years of reliable service. this is not a place to scrimp and save.  The startup cost for camping could start around two hundred pounds and go upwards. A good quality tent is essential. 

On the other hand, if you want a home away from home, the price to start up can be beyond most people’s dreams. In fact, it could be like buying a small home, which is exactly what you will be doing. 
No matter which way you decide to camp, it is a terrific activity that the entire family can be a part of.

I hope this has helped you on your camping journey. No matter where you end up taking a moment to enjoy it, 

Taking your dog on a flight?

Luckily for us dog owners, these animals travel by air better than cats. If the dog is accustomed to car travel, then air travel shouldn't be a problem at all. Use the following dog air travel tips for safe and pleasant aeroplane travel with your best furry friend. Lets face it we want our trail dogs to come with us on big adventures. So here is what you need to do. 

Certify Your Dogs Health before Air Travel

Not only is dog air travel better for your dog if the dog is healthy, but it's actually the law. The law requires that a dog has been certified within 10 days of the trip to be healthy, vaccinated, and free from contagious diseases. This is a very important for any pet travel, large or small.

Avoid Excessive Temperatures

Ensure the safety of your dog during air travel by never flying with your dog while temperatures are too hot. Many airliners put "heat embargos" and/or even "cold embargos" on dog air travel during the summer and winter months respectively. This means that the airliners prohibit dog air travel during these times. This shouldn't be seen as a problem, because the airlines do it to prevent disease or death, and guarantee a safe flight for your dog.

Overseas Dog Air Travel May Involve Quarantine

For international dog air travel, keep in mind that some isolated countries, such as New Zealand, quarantine animals arriving by air. Before traveling and booking reservations, familiarize yourself with the laws, requirements, and procedures of your particular destination. Unless your flight is non-stop, remember that you may have to deal with regulations in multiple places. If this is going to cause your pup too much stress live them at home. It will be better for both of you in the long run. 

Don't sedate Your Dog During Air Travel

Although sedation may seem like a good idea during air travel, it isn't. Sedatives are the leading cause of death or sickness of dogs during air travel. A dog can't receive immediate or professional medical care during air travel, so unnecessary medications do more harm than good. In fact, many airliners reject sedated pets as a safety precaution.

Obedience During Dog Air Travel

Training your dog before airline travel is the best way to ensure a good flight. Unfortunately, even short air travel means hours of separation between owners and their dogs (except for service dogs). Your medium to large size dog will be confined to a shipping crate for the entire flight. Again if this is going to cause your dog any stress do not do it. 

You can help relinquish the strain and discomfort on your dog by preparing him for dog air travel beforehand. Do this by getting your dog used to being inside a travel crate for extended periods of time. Also, make sure your dog works well with strangers, namely in busy, frantic, or uncomfortable environments. This will do wonders for traveling with your large furry companion.

Hope this has helped you. 

how often to use home gym equipment

For decades, health experts have been alerting us about the benefits of regular exercise and promoting home exercise equipment for us to use to begin their exercise routines.  Many people would like to purchase a home fitness training system but are confused about how often this equipment should be used and how long each workout session should last. Let's face it, it's confusing when you start out. 

The ultimate decision on how often you workout at home should completely depend on your health but there are some guidelines that should be followed, as well to make sure that you are getting the most out of your exercise equipment without causing damage to your body.

There are three main types of home fitness training systems that can be purchased by you for use on a regular basis; equipment for strength training, equipment for stretching and flexibility, and equipment that can be used for both.  

Many people prefer the equipment that can be used for both types of workouts but some people prefer equipment that is good for one or the other, typically due to health or physical restrictions.  Strength training systems generally provide a more intensive workout and combine long movements with holding patterns that are designed to strengthen the muscles over time.  A home fitness exercise system that is used to increase flexibility will generally incorporate more fluid movements and continuous motions so groups of muscles are working together and stretching in different directions at once.

The Frequency Of The Exercise

Many experts recommend using a home fitness training system at least three times a week to get the best benefits for the body.  This allows you to exercise strongly one day and spend the next 24 hours letting their body repair and rest from the stretching done the day before.  After you have become comfortable with using the home fitness training system, the intensity and length of the workout should be increased and the number of days each week that the equipment is used can be increased to four or more sessions per week.

Sometimes people use home fitness training systems to help them prepare for other activities, such as sports or dancing.  In these cases, the home fitness training system should be used before each class or training session in order to increase flexibility and reduce the risk of straining a muscle when doing the more intense actions needed for the sport.  The frequency of use for the home fitness training system will depend on the number of times you play the sport each week.

Choosing A Length Of Time

The amount of time that should be dedicated to using a home fitness training system will depend on the type of workout being performed.  If the home fitness training system is being used for exercise only, then a workout of between 30 minutes and 1 hour would be a good length of time.  If the workout is being used to prepare the person for a more intense exercise then a time limit of ten to fifteen minutes is enough to get the person ready to participate in their sport.

Home workout is it for you?

For the best fitness exercise at home, there are certain activities that can be done safely at home. One huge plus is there is no extra cost involoved in working out at home. 

 The activities can also be done with partners This gives you both accountability and make it more fun plus, workouts are more likely to last in the long run and become a lifestyle rather than a passing fad or hobby. 

Types of Exercises

There are different types of exercise workouts that can be done at home for cardio vascular strength as well as toning or building muscle.  Cardio vascular exercise workouts at home normally only require a solid pair of trainers.

Walking 
so you can go for a brisk walk for at least thirty minutes.  These walks are great to do in pairs and can be done in a variety of different places, including around lakes and in parks.  If you are ready for more strenuous activity, you can push yourself to a jog or run, which can also be done with a partner and in various places, reducing boredom. Chatting always makes things go fast and more fun.   Both of these activities can also be spurred on by training for a specific event such as fun runs and walks why not raise money for your favourite charity and enter a local 5k? 

Other workouts

Other cardio vascular exercise workouts at home require some minor purchases such as a jump rope or yoga matt.  These activities can be scattered in with the above activities for variety and also to help with colder weather.  There are also more expensive pieces of equipment that can be bought to supplement a fitness exercise workout at home such as a treadmill, exercise bike, turbo trainer, rowing machine or elliptical machine. These can range from £40 to £4000 depending on brand and item.   These pieces of equipment also require that you have space to store them, such as an extra bedroom or garage where they can stay in place at all times.

Home gyms are other exercise equipment that can be useful to fitness exercise workouts at home because they can often give the individual a choice of over sixty different exercises with one piece of equipment.  Space and cost are also issues with this equipment but it does offer some variety for strength workouts. But depends on your budget. 

Free home workouts
Don't forget you can check youtube. It has hundreds of free workouts. With little or no equipment needed. 

Congratulation on taking your first step in to the world of fitness. 

now is when beach bodies are made

Everyone's talking about beach fitness. Everyone knows summer bodies are made in winter right. From women to men, everyone wants to look good when they're lying out or hanging out in the water. But to get your body in bikini or swim trunk shape, you need to find exercises that really work and help you with getting in shape. Even if you don't have a lot of time, however, you can succeed at beach fitness. Here are the toning tools and fitness tips you need to know to look your best in a bikini. 

The first thing you need to do for beach fitness is to figure out what your goals are. If you're looking to lose weight, you may want to weight yourself and create a weight loss target for your body. 

I personally dont believe in the weight in factor. weight can fluctuate for all sorts of reason. From water weight to that time of the month. the only real way to see results it too measures specific parts of your body – arms, waist, chest, thighs, hips, etc. – to keep a record of where you are losing weight, even when the scale doesn't say that you are. By creating clear goals, you will be able to assess your progress as you move along and motivate yourself when your willpower if flagging. remember its a marathon, not a sprint. You will not start your plan on a Monday and have your dream body on a Tuesday. 

Next, you should start looking into exercises that will really target the areas that you want to work on. Here are a few beach fitness exercises that you can use – 

no matter if you're a man or a woman:

* Squats- Great for butt and back

* Calf raises or dips - toning those legs

* Crunches- abs like slabs anyone

* Bench presses- get the shoulder of your dreams

* Push-ups- all over core workout.
* Plank- burn that core and get strong.
* supermans- core core core.

While this list seems short, it targets all of the major muscle groups in the body. And if you're pressed for time, it's the perfect way to still tone your body.

But beach fitness doesn't stop there. You also need to add a cardiovascular component that will help your body burn any excess fat and inches you might have. Try to include at least thirty minutes of heart pumping exercise three days a week. The national recommendation for weight loss is 45 to 60 minutes of cardio 5 to 6 times per week, but if you're not ready for that kind of time commitment, slowly work your way up. When you do cardio exercise, you should be working hard enough that you are breathing heavily, but not so hard that you can not talk at all.

When it comes to beach fitness, you need to make sure that you're eating a balanced diet that's low in calories in addition to your workouts. While it might seem like you could eat more, you need to create a calorie deficit in order to lose the inches that you don't want to show off on the beach. 

what to look for in a new bike.

Mountain biking is a terrific physical activity that is not only enjoyable, but it can keep you fit and in shape year-round. First, you need to look at the initial cost to purchase the mountain bike.n the prices ranged anything from £100 to £10,000. Although it can be a daunting task finding the right bike for your needs, here are some things that can help with the process when looking at mountain bikes.

1. Riding type

The first thing to consider is what your riding type is. There are Hardtails, full suspension or downhill bikes the list is daunting.  a big Downhill bike is no great for those looking to ride paved or packed trails as they are not made for pedalling. Believe me, I own one. At the same time, a lightweight cross-country bike is not going to be able to handle the stresses of rough trails. Think about what kind of trails you will primarily be riding. What is your style? Family-friendly greens and blues or hardcore downhilling?

2. How much suspension?

The next thing to consider when looking at mountain bikes is how much suspension you would like. Full suspension bikes provide the most versatility, but many riders prefer hard-tail bikes as they are more comfortable for distance riding. Hard-tail bikes, which have fixed rear suspension. 

3. Bike components

The most important components to look at with mountain bikes are the forks, derailleurs, brakes and wheels. Each of these components is interchangeable and can be upgraded. Making it all the more important you talk to an expert to determine what is appropriate for the type of riding you will be doing. Also, take a look at shocks and handlebars. There really is a lot to learn when buying a bike. 

4. Budget

The final thing to take into consideration is your budget. First, you need to look at the initial cost to purchase the mountain bike. From there you can begin to think about maintenance costs and upgrades you would like to make. I always recommend trying biking before you throw lots of money at it. It is a big investment. There is no point spending £1000 on a bike and then more on gear if it is likely to sit in your shed and gather dust. Renting a bike is a great way to get a feel for the sport.