Most Effective Fat Burning Exercises

Masters in Exercise and Sports Science

When you are trying to lose weight, learning which exercises burn the most fat can help you reach your goal faster. All exercise burns calories but some types are more effective than others. Discover the most effective fat burning exercises that can help you achieve your weight loss goals.

While all forms of exercise will help you burn fat, exercises that continually target your major muscle groups while increasing your heart rate will help you burn fat more effectively. Keep in mind that when you're trying to burn fat, calories are the key to success. You can increase your calorie burn, thereby increasing your fat burn, by playing with the "FIT" principle - frequency, intensity and time. If you exercise more frequently, with greater intensity and/or for a longer period of time, you will increase your fat burning capability. Consider the following exercises:

Jogging and running are good aerobic exercises that burn calories much faster than simply walking. A light jog for an hour will burn approximately 500 calories while an hour-long run can burn between 550 to 1125 calories, depending on your speed, weight and body composition. The great thing about this type of exercise is you don't need any equipment, just well-fitting athletic shoes and comfortable clothing. According to the Mayo Clinic, an hour-long session of 5 mph jogging burns about 584 calories while a 8 mph run burns 986 calories. If you really want to burn more calories and fat, try running intervals or running up hills - by switching between high-intensity and moderate-intensity exercise throughout your routine, you will actually burn more calories and fat as your body has to work to recover from each high-intensity interval.

Biking engages the calf, thigh and gluteal muscles, while providing a great fat burn workout. Depending on the intensity, an hour-long bike ride can burn between 500 to 1125 calories. The Mayo Clinic found that even a leisurely hour-long bike ride of <10 mph can burn about 292 calories for a 160-pound person. Remember, by working harder or performing intervals, you can increase your calorie and fat burn. If you don't want to bike outdoors, most gyms offer group cycling classes that enable you to exercise under the supervision of a trained instructor who will push you to increase resistance and challenge yourself during every workout.

Fun sports activities that provide intense cardio workouts include basketball, soccer, squash, volleyball, racquetball or football. They all get the heart pumping and eliminate hundreds of calories as you run, jump, twist, reach, slide and backpedal to play the game. In one hour, basketball can burn about 700 calories, football and squash can burn as much as 800 calories, and soccer and racquetball may burn around 600. The Mayo Clinic estimates that a person of 160-pounds will burn between 500 to 584 calories during most leisurely hour-long sports games. If you choose to participate in sports to increase your fat burn, remember that the accumulated time you spend being active is extremely important - avoid counting water breaks, timeouts or team huddles toward your total exercise time.

If you like the idea of skating, try rollerblading for exercise. It provides a total body workout because of how you lead with your lower body, using your arms and abs for balance. The Mayo Clinic's exercise chart indicates that a 160-pound person can burn as much as 913 calories when rollerblading for an hour. If you're just starting out, look for smooth, flat concrete trails to get the hang of this skill. Skating does require a significant amount of balance, and you may have to work on your ankle and calf strength before you feel comfortable.

Use a rowing machine or join a rowing team to get a good workout that wipes away fat fast while strengthening the entire body. Rowing for 30 minutes can burn about 300 calories on average. The Mayo Clinic found that rowing on a machine for an hour burns 511 calories in a 160-pound person. The great thing about rowing is that you have to push backward with your legs while pulling with your core and back, essentially engaging your entire body throughout the exercise. The harder and faster you row on the machine, the more strength you will gain and the more fat you will burn.

Group exercise classes include everything from step aerobics to cardio kickboxing and Zumba. The great thing about these workouts is that an instructor will lead you through the movements while pushing you to work your hardest. If your goal is to burn fat, look for cardio classes that incorporate high-intensity full-body movements like kicking, jumping and dancing with strength training exercises. By challenging both your cardiovascular system and your muscular strength, you will ultimately burn more calories and fat as you exercise and recover. Thirty minutes of exercise can burn between 200 and 400 calories.

Your current health condition will determine your best exercise routine for optimal weight loss. Always consult your doctor before beginning a new exercise routine to make sure that you are healthy enough for the new workout. Enjoy exploring a variety of exercise options. For more information on effective fat burning exercise, Cardio for Fat Loss contains additonal ideas.

Does the Shake Weight Really Work?

You've probably seen advertisements for the Shake Weight on television. Promising to tone arms in no time, the Shake Weight television ads show fit women holding a weight in front of them and shaking it with all of their might. Advertising aside, the question remains for many, "Does the Shake Weight really work?"

In order to determine whether the shake weight really works, it is important to look at the promises the manufacturer's advertising make. When you purchase or order a shake weight, for $19.94, you will receive:?

A 2.5-pound dumbbell-style weight that has a mechanism allowing you to shake it back and forthA quick reference cardAn instructional DVD

A similar Shake Weight for men exists, using a 5-pound dumbbell.

According to manufacturer advertising, by using the Shake Weight for just six minutes each day, you will gain toned upper arms, chest, and shoulders. The triceps region remains a difficult area for many women, and the prospect of toning that flabby area under their arms makes the Shake Weight particularly enticing. This is especially tempting since the manufacturer also claims it designed the weight with women in mind, and that its results are scientifically proven. According to the manufacturer, the product works better than standard dumbbells because of a process known as "dynamic inertia." Both the men's and women's products promise to burn more calories than traditional weightlifting, and lead to an increase in muscle size and strength.

With Shake Weight's claims, it is possible to perform a point-by-point analysis as to their veracity.

Scientific Proof: Regardless of the claims of scientific proof, Shake Weight does not include information about the sources or studies leading to that proof in their literature, although one article that appears to be a company-planted marketing piece suggests that studies were performed at "a California fitness simulation company." With lack of transparency about the source of any claims of scientific proof, it is difficult to ascertain exactly how the company can make such a claim. Further digging unearthed this manufacturer-commissioned?report,?which used digital human modeling simulations (not real humans) to determine the efficacy of the product.Dynamic Inertia: No standardized definition appears for the term "dynamic inertia." In fact, it appears to be a term made up to market the Shake Weight. No studies exist that show dynamic inertia to be an established and tested model for improved fitness.Burns Extra Calories: The more muscle groups you involve in a movement, the more calories you burn. Likewise, utilizing larger muscle groups burns more calories than using smaller muscle groups. Workout intensity also factors into the number of calories burned. The Shake Weight utilizes mostly the shoulders and triceps, with some biceps and chest involvement as well. These are some of the smaller muscle groups in your body, and the intensity of the workout is relatively light. It is unlikely, based on these factors, that using the Shake Weight will burn more calories than other types of activity.Increase Muscle Size and Strength:?You increase the size and strength of your muscles by performing activities that place micro-tears in them. As they repair those tears with new tissue, the muscles grow stronger. In order to continue to gain size and strength, you need to progressively work with more resistance (heavier weights), or your progress will stop. A single 2.5-pound weight for women or a 5-pound weight for men may provide a slight increase in strength initially if you are very sedentary; however, it is unlikely to provide ongoing strength and size gains for people who are fit.

Based on the above, it is unlikely that the Shake Weight works as promised. While some may notice slight gains in strength or tone, the chances of improving your level of fitness using this product are relatively slight. The Shake Weight may work well for extremely sedentary people, or for those who are only able to pursue upper body activities.

The best way to get fit and burn calories is through a combination of diet, strength training activities, stretching, and aerobic activity. No miracle products exist that speed up this process. Consider working with resistance bands if cost is an issue.

While it may seem as if using "miracle" fitness products like the Shake Weight will help you gain strength, it is important to thoroughly research claims made by manufacturers of such products. In many cases, those manufacturers make grand promises based on loose or non-independent research. If in doubt about a product like the Shake Weight, talk with a health or fitness professional.

Dr. Perricone 3 Day Diet

Wild caught salmon is a Perricone staple.

Dr. Perricone is already renowned for his popular skin care line and his original anti-inflammatory diet which claims to fight aging and minimize wrinkles from the inside out. However, he has recently launched a three day diet plan which also claims to provide a dramatic difference in your skin tone over just a short period of time. This diet requires extreme dedication, but it is not without flavor or merit in its approach.

You can review the details of Dr. Perricone's 3 Day Diet at his blog. He compares this brief dietary endeavor to "a facelift in your kitchen." Though such promises may seem extreme, the science behind Dr. Perricone's diet is mostly well documented. Perricone proposes a diet that is high in antioxidants and essential fatty acids. For over a decade the United States Department of Agriculture has been promoting antioxidant rich foods as being useful for cellular renewal, thus promoting longevity and health. The USDA concluded that the foods highest in antioxidants were capable of warding off harmful free radicals that are responsible for aging and many kinds of disease.

Moreover, the Mayo Clinic touts the importance of certain essential fatty acids within the diet, particularly the omega-3 fatty acids found in fish and fish oil products. These good fats may lower triglycerides, relieve inflammation within the body, and decrease your chance of cardiovascular disease and stroke. Dr. Perricone's love of wild caught salmon is a nod to the importance of these fatty acids.

Perricone reduces the foundational nutrients of his three day plan to:

DMAE is an anti-inflammatory substance which promotes the production of a neurotransmitter called acetylcholine. Acetylcholine is primarily responsible for the communication between nerves and muscles. High amounts of acetylcholine may help to tighten the muscles and, thus, combat excessive aging.

Astaxanthin is an antioxidant found in marine life such as plants, algae and seafood. It fights free radical formation and oxidative stress. By this mechanism astaxanthin may be useful for fighting premature aging as well as maintaining health.

The role of essential fatty acids has already been outlined in this article, but the importance of these acids, when it comes to preserving a youthful appearance, cannot be emphasized enough. Fat often has a bad reputation; however, healthful monounsaturated fats are not the same as trans fats or saturated fats. The American Heart Association is well aware of the dietary advantages offered by omega-3 fats and other plant-based monounsaturated oils.

Dr. Perricone claims that three days are all that's necessary for seeing the advantages of his diet. For three days an individual will comprise her meals from:

Salmon Eggs Green vegetables Kelp Berries Nuts Olive oil Apples Pears Turkey Plain yogurt Oatmeal

The elements of this diet are fairly well-rounded and comprised of lean sources of protein and fresh produce. Plain yogurt is an excellent source of probiotics, and oatmeal can provide the dieter with a gluten-free source of insoluble and soluble fiber.

What you will not be eating on the Perricone 3 Day Diet includes:

Fast food Processed food Sugary foods Most dairy products Sodas Red meat Root vegetables

Dr. Perricone believes that the aforementioned foods may be direct causes of inflammation in the body as well as oxidative stress.

This diet is relatively basic and easy to work with.

You can begin your mornings with this suggested sample menu:

Breakfast

An egg omelet and/or a full serving of cooked rolled oats 1 serving of low-glycemic fruit 8-12 oz. filtered water

Lunch

Grilled salmon or turkey breast Green salad 1 serving of low glycemic fruit 8-12 oz. filtered water

Dinner

Grilled salmon Green salad 1 apple 8-12 oz. filtered water

Snack

1 pear 1 serving of plain yogurt 1 serving of nuts

For more suggestions, view Dr. Perricone's 3 Day Diet shopping list.

Dr. Perricone's 3 Day Diet is actually just a preview of his overall recommended diet plan. His feature book, The Perricone Weight Loss Diet, applies the same anti-inflammatory principles as does his 3 day plan. The focus on antioxidant rich foods remains the same. Though Perricone's recommendations may seem too restrictive for some individuals, the diet is well balanced and clean.

Acne sufferers who are sensitive to iodine may not thrive on the Perricone diet. ScienceDaily.com is one of several sources that documents the potential connection between dietary iodine and acne flare-ups. Also, persons with certain food sensitivities may not respond well to some of Dr. Perricone's suggestions. Always talk to your health care provider before attempting any dietary chances and keep alert for any allergic reactions that may arise after the eating of unfamiliar foods.

Living Skinny in Fat Genes Interview with Dr. Felicia Stoler

Can your genes make it hard to lose weight? If so, what can you do to overcome it? Dr. Felicia Stoler, the host of TLC's Honey We're Killing the Kids, answers these questions and provides healthy eating tips in an exclusive interview.

Dr. Felicia D. Stoler, DCN, MS, RD, FACSM, is registered dietician, exercise physiologist and consultant for nutrition and fitness. She is best known as the nutrition expert on TLC's Honey We're Killing the Kids. She is also the author of the healthy living book, Living Skinny in Fat Genes. She has a private practice in New Jersey and offers online counseling.

Dr. Stoler believes you don't need to cut out food groups or follow restrictive diets to lose weight and stay healthy.

LoveToKnow (LTK): In your new book, Living Skinny in Fat Genes, you talk about how people can overcome their genetics to lose weight. Please explain how genetics play a role in weight gain and difficulties with weight loss.

Dr. Felicia Stoler (Stoler): The point of this statement is that people shouldn't feel hopeless if their parents and/or siblings are overweight. Weight gain and loss is about the law of physics and energy balance. For most of us, barring a metabolic disorder, this is learned: portions, food choices, physical activity, etc. Genetics influence our potential for bone density and muscle mass. Fat storage capability is infinite.

LTK: Can people really eat all types of food and still lose weight?

Stoler: People can eat a variety of foods and lose weight (vs. eliminating food groups); however, the key is variety (from all the food groups), portion control and balancing it out with daily physical activity. Eating plenty of foods from the ground up is important: whole grains, fruits, vegetables, skim or fat-free dairy, lean meats, nuts, and even eggs can be part of a healthy weight loss regimen - and just good eating habits. I find that portion distortion is the greatest challenge for more people.

LTK: What about carbs?

Stoler: Our bodies require carbohydrates for fuel. We can only store about six hours' worth in our body - so just like gas in a car, it needs to be replenished constantly. 50% of our calories should come from carbohydrates: whole grains, fruits, vegetables, and dairy products. People have to worry about eating too many calories overall - not just carbs. Many people forget that many beverages contain calories (& often empty calories).

LTK: Could you share some tips on how to avoid eating fast food ?

Stoler: Often people think fast food is quicker, but there are ways to make healthy food in your home that can be just as convenient. Here are some tips:

Plan ahead and stock your pantry with easy to use ingredients (canned/frozen veggies, quick cook rice & pasta). Buy prepared foods (like shredded cheese, cooked chicken strips, bagged/washed lettuce). Batch cook; freeze soups, stews, etc., and eat leftovers. Cook on weekends. Use quick cooking methods. Prepare meals that pack a variety in one dish. If you must eat fast food, there are better options: salads, baked potatoes, fruits, yogurt, eat a small burger and fries, and drink water.

LTK: When people are tempted to snack on things like chips or cookies, what are some healthy alternatives that are just as satisfying?

Stoler: I say, eat 'em up! Just choose wisely. There are many brands that make cookies and "healthier chips"; the challenges is sticking to the portion. Pretzels and whole grain crackers make great snacks. Just choose healthy dips.

These are some of my favorites:

Dorito's Multigrain Chips (and scoops) Corozonas Potato Chips and Tortilla Chips Popchips Any hard pretzels Kashi Pita Crips Lowfat Triscuits Corozonas Oatmeal Squares Vitalicious muffin tops and brownies Skinny Cow Ice Cream 0% Fat Greek Yogurt as a dip in place of sour cream Hummus as a dip

LTK: What are your recommendations for busy people who eat out regularly to make healthy food choices?

Stoler: My book has many great tips for Grab' n Go foods. My first suggestion is to not get so over-hungry that your "eyes are bigger than your stomach." Go easy on the alcohol & calorie-laden beverages.

Healthy options include the following:

Vegetarian pizza Vegetable-based soups Consomme Vegetable or fruit plate Salad with dressing on the side Steamed, grilled or roasted vegetables Baked potatoes (accoutrements on the side) Grilled chicken or fish Lean meat (filet mignon) Vegetable patties Small burgers Yogurt shakes with low fat or fat free yogurt Sandwiches (skip the mayo & have it on the side) on wheat, rye, or whole-grain breads with mustard, salsa, mashed avocado, low fat mayo or hummus Fresh fruit, sorbet or angel food cake Cappuccino (skim or low fat milk)

Use these tips for ordering:

Order a la carte. Order soup & salad in lieu of a full meal (order on extra appetizer as an entree). Order all dressings & sauces on the side. Order a meal as if you were eating at home. Move bread or chips to the other side of the table (if you are tempted to over-indulge). Avoid buffets or value meals (it's really not about the value but the calories).

Know these words to look for when ordering:

Au jus Baked Braised Broiled Marinara Primavera Poached Roasted Steamed Stir-fried (ask them to go light on the oil) Vinaigrette

Know these words to avoid when ordering:

Alfredo Au gratin Cheese sauce Bearnaise Breaded Beurre blanc Buttered Creamed Crispy Double crust En croute Fried: Deep, pan Pastry Prime Rich Sauteed Scalloped White Sauces Dr. Stoler's advice can help the whole family eat healthy.

LTK: On the TLC show, Honey We're Killing the Kids, you provide counseling to families on how to feed the entire family healthy foods and help kids develop good eating habits. How can parents encourage kids who are picky eaters to eat healthy?

Stoler: Be patient and remind your children to keep trying foods - even it if it's "just one bite." It can take upwards of 20 exposures to foods before kids may accept a new food. Remind them that they had to try, what is now their favorite foods, a number of times before they liked it. Try to keep ingredients and flavors simple. Note that some children prefer veggies cooked or raw. Include kids in the cooking process. Let them pick out a recipe (with some guidance) and participate in the grocery shopping and preparation. If you have more than one child, let each child have the choice for the menu on separate days. Take note of textures and flavors. As children age, they will be more accepting of various changes.

Provide a variety, and try to ensure your kids are getting something from each food group every day. Avoid junk food for snacks right before meals, and only have water or skim milk at meals.

Fruit & yogurt parfait:

Layer your favorite flavor of 0% Fat Greek Yogurt (or vanilla - most kids don't like plain) with cut up fruit or berries, and top with Kellogg's All Bran Fiber Buds (in lieu of high cal granola).

Hasselback Potatoes

These are super easy to make. You can even make them on the BBQ over the summer (wrap each potato in foil). This recipe takes baking potatoes (any type - just not small potatoes), but you can also use red skin or white skin potatoes (one/person).

Preheat oven to 450 degrees. Place each potato between the handle of two wooden spoons (or chop sticks). Carefully cut with a sharp knife, into the potato. Make additional cuts ? inch (or smaller) apart. Brush w/olive oil and sprinkle with salt. You may take dried garlic slices or fresh cloves and place in each slit (optional). Bake for one hour in the oven. I prefer to put on top of parchment, so it doesn't stick). Baste with the oil during the hour. You may add herbs to taste.

"Kettle" Cauliflower

Take one large head of cauliflower, and cut it into small pieces.

In a bowl mix the following:

8 tbs oil (olive may be too strong in flavor, I use blended oil or Malaysian Palm Oil) ? tsp Paprika ? tsp Tumeric ? tsp Garlic powder ? tsp Onion Powder 1 tsp Salt 2 tsp Sugar

Preheat the oven to 450 degrees. Coat the cauliflower with the oil and seasonings. Place on a baking sheet that is lined with parchment paper. Cook for 30 minutes. Turning the mixture one or two times during the baking process.

Note: the cauliflower does reduce in volume during the cooking.

To learn more about Dr. Stoler, visit her website. There, she offers more information on her services and book.

Best Workout Songs Ever

Some people genuinely love working out, but even they will often tell you that the time spent exercising goes by much more quickly and pleasantly with an upbeat, motivating playlist. The best workout songs ever show up time and time again on fitness magazine recommendations and fitness professionals' blogs and YouTube videos.

Workout songs get your blood pumping, your adrenaline going, and they can motivate you to start your workout, make it through a boring section of your exercise routine, or even finish that last mile, set, or just one more rep. Some of the songs are merely upbeat while others make you feel the singer's anger and power through your task with an "I'll show you!" attitude. Still others make you want to keep running simply because the song is too good to stop.

Depending on personal preference, some songs will be best for running or other means of cardio exercise while others will suit your strength training best. The common theme throughout all the songs, though, is an energetic, powerful beat. It crosses multiple genres of music, from metal to country. Some of the best workout songs seem almost as if they were made to exercise to, and speak of getting stronger as time goes on. The best workout songs make it almost impossible to sit still, slow down, or give up.

According to a study that Gold's Gym conducted, the absolute best workout song is Kanye West's 2007 hit, "Stronger." Other songs that were in the running in that same study included:

Eminem's "Lose Yourself" Black Eyed Peas "Boom Boom Pow" Guns N Roses "Welcome to the Jungle"

A few of Fitness Magazine's favorites include:

Aerosmith "Walk This Way" C + C Music Factory "Gonna Make You Sweat" Kelly Clarkson "Since You Been Gone" Beyonce "Crazy in Love" Beck "Loser"

YouTube fitness guru, Sarah Dussault recommends:

Alien Ant Farm "Smooth Criminal" Fatboy Slim "The Rockefeller Skank" Cyprus Hill "Superstar" Onyx "Slam" David Guetta with Chris Willis "Getting Over You" Nelly Furtado "Maneater"

Other workout songs that will get your blood pumping and help you finish that exhausting workout include:

The White Stripes "Seven Nation Army" Green Day "American Idiot" Black Eyed Peas "Let's Get Retarded"/"Let's Get It Started" (The former was the original and the latter was the PC version released later) Britney Spears "Stronger" Carrie Underwood "Before He Cheats" Pink "Raise Your Glass" Outkast "Hey, Ya!" Queen "Fat Bottomed Girls" Christina Aguilera "Dirty" Survivor "Eye of the Tiger" Drowning Pool "Let the Bodies Hit the Floor" Metallica "Enter Sandman" Taylor Swift "Picture to Burn" Daft Punk "Harder, Better, Faster, Stronger" Def Leppard "Pour Some Sugar on Me" AC/DC "You Shook Me All Night Long" Justin Timberlake "Sexy Back" Britney Spears "(I Got That) Boom Boom" Destiny's Child "Lose My Breath" Ram Jam "Black Betty"

Regardless of your music preferences, there are workout songs that will suit your tastes. You may even find that a song that you would normally not enjoy makes the perfect powerful selection to push you through the last few minutes of cardio. These songs can keep you going when you really just want to quit, so don't disregard one based on genre right away. Perfecting your playlist will take time, but discovering new songs and learning how they motivate you could be fun.

Treadmill Exercise to Increase Sprint Speed

Masters in Exercise and Sports Science

Workouts designed to increase sprint speed are traditionally performed on a track or in a gym, but in a pinch you can perform your program while using a treadmill. Just keep in mind that when a treadmill belt starts moving at a high rate of speed, a fall can lead to serious injury. Gradually familiarize yourself with using a treadmill for sprint training and always use the emergency stop clips to reduce the risk of injury in the event of a fall.

Sprinting is an activity that requires proper form, explosive power and speed. If you're training for a specific event, you need to keep that distance in mind when preparing your treadmill sprinting program. Sprint programs typically incorporate a variety of different distances as a means of focusing on different aspects of the race, but you don't want to consistently run longer sprints when the event you're training for is a much shorter distance.

You want your body to be as streamlined as possible when performing a sprint, so minimizing extraneous movement and improving your form will help your run become more efficient. This efficiency will ultimately help you increase your sprinting speed, and a treadmill is a great place to focus on form and body movements to maximize efficiency.

When sprinting on a treadmill, you won't be able to crouch down and "come out of the blocks," so you'll essentially start your sprint in the drive and stride phases. Start by leaning your torso forward approximately 30 degrees and swinging your arms closely at your sides to minimize lateral movement. You want to keep your face, neck and shoulders relaxed while keeping your shoulders square with the treadmill belt. Fully extend your back leg as you drive your knee forward to the next stride. You want to land and push off from the ball of your foot. As you build speed, you'll begin straightening up to a near vertical height. Continue focusing on leg speed and arm speed, keeping your movements as smooth and "relaxed" as possible.

The best treadmill sprint workouts will mimic those performed on a track, with a period of high-intensity speed work followed by a period of active or total rest. This type of sprint interval will help you develop your speed while working in a relatively stable setting. There are a couple things to keep in mind, though:

It takes time for a treadmill to build up to a specified speed. For example, if you want to run for 30 seconds at a 10 mile per hour pace, you'll need to actually add extra time to the beginning and end of your sprint to account for the time it takes to get to the workout speed. Pressing buttons on a treadmill to speed it up will interfere with your form. If you can, enlist a friend to mess with the buttons while you concentrate on your running form. It is possible to stand on the outside foot railings of a treadmill while the belt spins at a fast speed beneath you. This would enable you to "hop on" at a given speed, sprint for your specified time, then "hop off" again. While this is possible, it can be dangerous. If you plan to try it, make sure you test it out at lower speeds, gradually building yourself up to a faster speed. Also, always wear the emergency shut off clip to turn off the belt instantly if you fall.

Perform sprint interval workouts three to four days a week, alternating between workouts. You'll also want to make sure that you make time to hit the track or gym to work on your starts, a key element to faster sprint times.

Your long sprint day will add up to approximately 1.5 miles of running interspersed with approximately the same amount of walking.

Perform a five minute warm up jog at a comfortable pace. Put the treadmill on a low speed and work on several agility exercises to loosen up your legs and prepare your body for sprinting. Perform 20 seconds of skips, backward running, butt kicks and lateral slides, leading with each foot. These may feel funny performing on a treadmill, but they're the same as on solid land - just start slow and gradually increase the speed to a comfortable pace. Run for 75 seconds as fast as you can - continue increasing the treadmill speed until you're at your absolute top speed. Walk for 75 seconds at a pace slow enough that it allows you to recover. Repeat steps three and four, three more times. Run for 45 seconds as fast as you can - continue increasing the treadmill speed until you're at your limit. Walk for 60 seconds at a pace slow enough to recover. Repeat steps six and seven one more time. Cool down by walking for five minutes

To perform the mid-distance sprints, perform the same steps as in the Sprint Interval 1 series, but perform eight total sets of 40 second sprints followed by 45 seconds of rest.

When performing shorter sprints, you're aiming to run as fast as you can for approximately 10 to 20 seconds. This is very tricky on a treadmill. It's probably best if you can jog for about 30 seconds at a comfortable pace, then have a friend ramp up the speed to your maximum limit, immediately slowing it back down again to allow you to speed up, then slow down with the treadmill. Perform 10 of these short sprinting bouts, but allow yourself to rest completely between sets, stepping off the treadmill to catch your breath for 60 to 90 seconds.

As important as it is to practice your running to improve sprint speed, you also need to work on your strength and power in the gym. Strong calves, hamstrings, glutes and calves are all important elements of speed, but don't forget to workout your upper body, too. Your back, arms and shoulders all help drive your body forward, so make sure you perform a full body exercise routine that focuses on explosive movements.

Coffee On an Antifungal Diet

The question of whether or not coffee should be consumed on an antifungal diet is an important one. Anti-fungal diets are becoming more and more popular, particularly due to the rise in awareness regarding candida albicans and their effects on health. Most traditional anti-candida diets restrict coffee on the basis of its caffeine content. This isn't necessarily a bad move on the part of dieticians, but strong medical opinions still state coffee is a highly misunderstood food. Resources such as the Mayo Clinic can't help but point out that many anti-fungal diets are showing themselves to be inadequate in their attempts to provide a formulaic candida-cleansing diet.

Can coffee affect a fungal overgrowth? The answer to this question is, "it is possible." However, the most important question to ask is, "Will caffeine always affect a fungal overgrowth?" There is a vast difference between answers like "absolutely" and "possibly" and the reason behind this disparity lies in the nature of caffeine and the unique aspects of an individual's biochemistry.

Coffee is sometimes considered a health threat because of a single component of its chemical makeup: caffeine. However, it is important to remember caffeine is not coffee; coffee contains some caffeine. Coffee also contains a wide variety of other nutrients, antioxidants, and ingredients that may actually be beneficial to your health. In the past two decades, the medical opinions regarding coffee have taken a drastic shift and news agencies such as CBS and USNews have been happily reporting the latest research.

So, if coffee isn't quite the dietary demon it was once assumed to be, why are major anti-fungal programs such as the Body Ecology Diet still leaving this food off their "good" list?

First of all, candidiasis is a tricky diagnosis. A systemic fungal overgrowth is a very real situation, but it is rare, and mostly present in highly immune-compromised persons such as cancer victims and AIDS patients. The more common diagnosis of candidiasis is often given by alternative medical practictioners who are seeking an explanation for a patient's tricky symptoms such as:

Chronic fatigue Brain Fog Persistent yeast or fungal infections Digestive symptoms

Oftentimes, these patients have experienced little success from conventional medicine treatments, and so they look for an alternative program. It is always possible a yeast or fungal connection can be linked to their symptoms, and thus an anti-fungal diet alongside anti-fungal supplements are often prescribed.

Anti-fungal and candida diets are eating programs that:

Many, if not most, of these diets are extremely restrictive when it comes to stimulants, alcohol, sugars and carbohydrates. However, resources such as CandidaFood.com reports on the more interesting aspects of the coffee/caffeine and yeast connection.

Caffeine affects the central nervous system as a stimulant. Fungi feed on sugars. Caffeine is not a sugar. Dieticians may be able to make the argument that caffeine can over stimulate the nervous system, resulting in a rush of hormones that may compromise the immune system. The Mayo Clinic lightly outlines this process. However, such a response occurs mostly in individuals who are simply drinking too much coffee or in individuals who are inherently caffeine sensitive.

In otherwise healthy individuals, it still remains to be proven that minimal coffee consumption will affect a fungal condition.

Currently, research cannot corroborate claims that mild coffee consumption will exacerbate a fungal condition. Hence, fungal diets that eliminate coffee completely from their regimen, are not necessarily in line with the latest medical opinion. However, it has been proven that excess caffeine consumption can be harmful to the endocrine, digestive and immune systems. Anything that compromises the immune system can lead to or at least aid a fungal infection.

If you are attempting an anti-fungal diet and are concerned about your coffee consumption, you should always preempt your plans with a doctor's visit. Discuss with your medical practitioner whether or not your fungal diagnosis is indeed accurate and any supplements or dietary changes you may be considering as a treatment.

All Natural Detox Diets

From disease prevention to rapid weight loss, all natural detox diets have been touted for their numerous benefits. While many claim detox diets use the natural detoxifying power of everyday foods and beverages to achieve improved health, it's helpful to take a closer look at the detox diets out there in order to separate fact from fiction.

While detox diets have been praised by many, critics have raised concerns about the safety of certain regimens. Make sure you find out all the facts first before deciding on whether or not a detox diet is right for you.

The 7 Day Detox Diet is based on the concept that the body accumulates up to twelve pounds of undigested "junk" in the digestive tract. After taking a supplement containing 34 natural detox ingredients for one week, the diet's creator claims individuals can lose anywhere from five to seven pounds of waste.

The Master Cleanse, also known as the Lemonade Diet, was popularized by Beyonce Knowles, who used it to shed pounds for her role in the film Dreamgirls. With a recipe that calls for water, lemon juice, cayenne pepper, and maple syrup, this program aims to help dieters flush their systems. Those following the cleanse are to drink this lemonade while abstaining from all other food and drink for 10 days.

Using a foundation of high-fiber foods and water, the Colon Cleansing Diet claims to eliminate excess waste to help improve colon function and rejuvenate the entire body.

Aiming to help with irritability, bloating, fatigue, and carb overload, nutritionist Jay Rob developed the three-day Fruit Flush. The meal plan consists of protein shakes and fresh fruit, and is designed to improve liver function, rid the body of toxins, and boost energy.

Based on a method by author and nutritionist Natalia Rose, the Raw Food Diet consists of consuming uncooked produce for ten days. Acceptable foods include nuts, fruits, grains, seeds, vegetables, water, juices, and coconut milk.

Promising to help dieters shed 21 pounds in 21 days, Martha’s Vineyard Diet was conceived by Roni DeLuz, a naturopathic doctor. The plan consists of a liquefied diet of fruits and vegetables, in addition to antioxidant supplements.

The brainchild of Laura Cabot, an Australian physician, the Liver Cleansing Diet aims to cleanse the liver with the consumption of fruits, vegetables, poultry, and fish. Lean proteins and healthy fats such as olive oil, salmon, and avocados are also allowed.

Supporters of detox diets, like naturopathic doctor and author of Detoxification, Linda Page, assert that benefits of detoxifying include renewing and recharging the body, while jump-starting a healthier lifestyle.

Physician, medical educator, and author Cheryle Hart claims all natural detox diets can help the body restore optimal alkaline balance, leading to improved overall health. Specifically, dieters can achieve the following benefits:

Mental clarityBetter metabolismWeight lossImproved moodHigher energy levelsRegular sleep

Detoxification, or metabolic therapy, as the American Cancer Society categorizes it, is based on the concept that the human body is exposed to toxins on a daily basis, including environmental offenders such as smog, dietary additives including preservatives, and indulgence in alcohol and caffeine.

In her article,Detox Diets: Empty Promises or Effective?, registered dietician Leslie Beck and Director of Nutrition at the Medcan Clinic in Toronto, Canada, asserts no scientific evidence exists to support the claim detox diets accelerate the elimination of waste from the body. She also claims medical experts believe that the human body has its own efficient cleansing system-–the skin, lungs, kidneys, liver, and GI tract–-to remove toxins.

According to Mayo Clinic nutritionist Katherine Zeratsky, side effects of detox diets can include dizziness, nausea, fatigue, and dehydration. Zeratsky also supports the school of thought that the liver and kidneys work effectively to rid the body of waste and toxins without the help of cleansing diets.

Wondering if a detox diet is right for you? First and foremost, consult your doctor. Do your research, and know that it’s always a good idea to maintain a healthy lifestyle for long-term benefits. No miracle cure can take the place of healthy habits

Hydraulic Exercise Equipment

Many gyms feature hydraulic exercise equipment as part of their circuit training apparatus. These machines provide a popular strength training alternative to equipment utilizing weight stacks.

First developed in the 1970s by the Henley Corporation, hydraulic exercise equipment provides resistance against movement of a lever pushing against hydraulic fluid in a piston. Because there are no weight stacks with set weights, using a hydraulic machine for resistance training allows you to fine-tune the resistance for your individual strength training level. Likewise, the hydraulics resist only as you apply force, and it responds to the speed and level of force you apply to your movements. As a result, you determine how difficult your workout is by your energy and movements rather than relying on the weights to control the intensity of your workout. If you move more quickly or exert more force, resistance increases. If you move more slowly or exert less force, resistance decreases.

At-home cardiovascular fitness training equipment may also be hydraulic. The same principles apply to hydraulic cardiovascular equipment: you control the workout and intensity by the force and speed of your own movements.?

Hydraulic exercise equipment typically utilizes separate machines to isolate specific muscle groups. The actions that you perform on such equipment mirrors activities on weight-based machines. The major difference is in how the machines supply resistance.?

The uniquely customizable features of a hydraulic machine yield many benefits:

You can go at your own pace, making the equipment ideal for special populations such as children, the elderly, and people recovering from injuries.Hydraulic strength training and cardio equipment allows you to exercise at a level with which you are comfortable, because you have ultimate control over the resistance it provides.People using hydraulic equipment experience reduced soreness.It allows people of all fitness levels to train on the same equipment.It can be tailored to help meet individual fitness goals.The specificity of each movement helps you avoid injury and allows you to train specified areas.Hydraulic aerobic equipment yields a quieter workout, and the intensity is up to you.

The equipment has drawbacks, as well:

Hydraulic resistance machines may not supply as smooth of a range of motion as weight-based machines.Most hydraulic resistance machines have a top weight that may be lower than weight-based machines.The resistance machines may not provide sufficient resistance for advanced athletes or extremely strong individuals.The hydraulic resistance-training equipment is not as versatile as weight-stack machines, and you usually need multiple machines to get a full body workout. This makes it impractical for home users.At-home hydraulic cardio equipment may have lower weight limits, putting it out of reach of some obese individuals.

You typically find hydraulic strength training machines in gyms and fitness centers. Many gyms geared especially towards women feature hydraulic equipment. Many retail outlets sell at-home cardio training hydraulic equipment, such as the Bowlfex Tread Climber and the Sears Precision Rower.

If you've been looking for a customizable workout that works with your own unique goals, hydraulic fitness equipment may be right for you. Talk to a fitness professional to determine how to incorporate these machines into your workout routine.

Brown Rice Protein Powder Detox

The use of brown rice protein powder as a detoxification aid gained popularity through the advocacy of Dr. Morrison's Detox Diet. This diet utilizes a special protein powder derived from brown rice, due to rice's amino acid content, and because powders with a casein or soy base are unacceptable in this diet. Dr. Morrison also points out that brown rice is high in two important amino acids specific for liver detoxification: glycine and glutathione. This has been confirmed by studies that indicate a relation between glycine and liver protection and glutathione's role in preventing and reducing oxidative stress. The brown rice protein shakes which utilize Dr. Morrison's patented formula as the base are part and parcel to Morrison's recommended diet.

It should be noted that brown rice protein powder detox diets are uncommon. In fact, outside the realm of Dr. Morrison's regimen, they go largely unrecognized by the nutritional world and are virtually non-existent. Most individuals who choose brown rice protein powders over dairy or soy formulas are doing so out of concern for allergies. One of brown rice's greatest perks is that it is low on the allergenic scale. In contrast, milk and soy rank high on the Mayo Clinic's list of most allergenic foods. Morrison's diet is the only currently known diet that advocates the use of brown rice protein powder as a major element for detoxification purposes.

Dr. Morrison likes to point out on his official Detox Diet website, that the antioxidants contained within his brown rice powder may protect the body from harmful free radicals that lead to oxidative stress and damage. The protein powder combined with a strict diet rich in green vegetables and anti-inflammatory foods is key to both detoxifying and rebuilding the body over time.

This diet has a recommended length period of 30 days. Experienced dieters may notice a similarity between Morrison's protocol and that of Dr. Perricone, as these diets are both rich in lean sources of protein, antioxidant rich berries, and green vegetables. However, where Perricone leans strongly on the necessity of essential fatty acids, Morrison highlights popular detox foods such as apple cider vinegar, yerba mate tea, and his own preference of brown rice protein powder for a burst of amino acids.

Morrison's diet is very restrictive, allowing for only the following foods and food types:

Water Olive oil Apple cider vinegar Turkey, salmon, chicken, eggs Spices Green, mate or herbal teas Snapper, sardines, blue crab or shrimp Apples Melons Papaya Kiwi Grapefruit Berries Pears Lemon juice Most vegetables

The quantities of these foods are limited, of course, except where the vegetables are concerned. Most non-starchy vegetables can be consumed in unlimited quantities. However, the cooking methods of any of the above foods are also restricted to more healthy practices such as steaming or grilling. There is also a codicil when it comes to nightshade and root vegetables, many of which are not allowed on the diet. Fans of potatoes, eggplants, and tomatoes and peppers will need to find solace elsewhere.

Dr. Morrison's Detox Diet provides dieters with a somewhat well rounded regimen. However, the lack of grains present in the diet may have users suffering for insoluble fiber. In such cases, certain fruits such as apples will need to carry their weight. From a nutritional standpoint, Morrison's plan should offer ample amounts of vitamins, minerals and proteins, at least for the duration of 30 days.

It should be noted that, although there is enough science to support the nutritional and antioxidant properties of many of the aforementioned foods, there is little science to prove an actual "detoxification" of the body. Dieters will benefit from the clean food protocol and the lack of processed foods and carbohydrates that may be present in their normal diet. However, Morrison's diet has no conclusive research to support its claims of improved metabolism and fine-tuned health. In fact, the Mayo Clinic has almost as much to say about the myth of "detox" diets and their claims of removing toxins from the body.

As with any diet or dietary change, you should consult your physician beforehand. Some people suffer from blood sugar issues or medical conditions that may prevent them from attempting certain health feats.

Muscles Targeted in Squat, Curl and Press

Weight training burns a significant amount of calories, while at the same time building up muscle bulk. For this reason, weight training is popular with those who want to increase the size of their legs, arms and torsos. There are three free weight exercises that are the most popular and target these areas: squats, curls and presses.

Squats are classic, multi-joint (knees and hips) exercises that target a variety of the body's muscle groups, with emphasis on the back and lower body. There are several variations of the squat, but the most common is the parallel back squat. This squat involves placing a barbell across the upper shoulders and back, squatting until the thighs are parallel to the floor, and returning to a standing position. Squats burn a tremendous amount of energy, and activate the following muscle groups:

Many people don't think of the squat as a back exercise, but the erector spinae group of muscles plays a vital role in lateral stability while squatting. They contract isometrically (without shortening or lengthening) to control rotation of the torso.

The gluteus maximus muscle plays a vital role during squats. During the downward phase of the squat, the gluteus maximus contracts while lengthening. This allows the squatter to control the speed and range of descent. During the upward phase of the squat, the muscle contracts while shortening to transfer power to the quadriceps and hamstrings necessary to return to a standing position.

Along with the quadriceps, hamstrings provide the power needed to perform squats. In concert with the gluteus maximus, the hamstrings contract while lengthening during downward movement and contract while shortening on upward movement to facilitate hip extension.

The quadriceps muscle group turns muscle activity into knee extension, which provides the motion necessary to perform squats. While in the downward motion of the squat, the quadriceps contract while lengthening, and contract while shortening when returning to the starting posture.

Curls are a classic weight lift that involves holding a weight in an upward facing palm at a dead hang and then raising the weight to the shoulder. This exercise is used to develop arm musculature and is utilizes these muscle groups:

The goal of curls is to develop the biceps; therefore, it is logical that this is the primary muscle group used. The bicep muscles contract while shortening during the upward lifting phase of the exercise. The muscles contract while lengthening as the weight is being lowered back to the starting position. In this manner, they control the angle of the elbow, which controls arm movement.

Within the range of motion where the biceps is at a mechanical disadvantage, the brachioradialis muscle assists in maintaining elbow motion and control. Like the biceps, the brachioradialis contracts while shortening during lifting and contracts while lengthening as the weight lowers.

The bench press is a very simple motion wherein an individual removes a weighted barbell from an overhead position with arms extended, lowers the weight to his or her chest, and pushes the weight back to the extended position. The bench press is an intense exercise, and makes use of several muscle groups:

The pectoral muscles allow a weight lifter to lift by controlling the motion of the shoulder. As the pectoral muscles contract while shortening, they pull the shoulders forward, which in a supine position, moves the arms upward. While controlling the downward rate of descent and range of motion, the pectoral muscles contract while lengthening.

The deltoid muscles, being much weaker than pectoral muscles, assist the pectoral muscles in shoulder rotation.

The triceps muscles provide upper arm extension and control during the lifting phase of the exercise as they contract while shortening.

The biceps provide lateral stability during the press exercise, alternating between shortening and lengthening as necessary to control the weight which is being lifted.

The human body is a fascinating piece of machinery. An individual's ability to lift or control weight is dependent upon the angles of joints which are connected to rigid bones. It is change of these angles that makes limbs move. These angles are controlled by gravity and muscles, which often oppose each other. By working out the muscles listed above, they grow stronger and can exert more force on these joints, which translates to more strength and an increased ability to lift heavier objects.

Fitness Interview with JJ Virgin

LoveToKnow Exercise presents an interview with celebrity fitness and nutrition expert JJ Virgin. JJ, the expert from TLC's Freaky Eaters, shares tips for getting lean, toned arms from her new book, Six Weeks to Sleeveless and Sexy. She also offers tips on how to exercise for weight loss and keep the pounds off through exercise and nutrition.

JJ Virgin specializes in helping people overcome weight loss resistance. She talks to LoveToKnow about how to make lifestyle changes that include exercise, smart nutrition and healthy habits.

LoveToKnow (LTK): What does it mean to be weight loss-resistant? How do people overcome this obstacle?

JJ Virgin (JV): A person is considered to be weight loss-resistant if they are following the right diet and exercise program per their genotype and are still not losing 1-3 pounds of fat consistently each week despite being 20 or more pounds overweight. Note, while 70- 80% of the population is now overweight or obese, 50% of the other 30% is TOFI - thin outside, fat inside. Be sure to consider your body composition as it isn't what you weigh, it is what that weight is made up of. I have found that a significant group of the overweight/obese population is weight loss-resistant due to one or more of the following metabolic issues:

Poor sleep Chronic stress Food sensitivities Gut dysbiosis including small intestinal bacterial overgrowth Sex hormone imbalance Thyroid fatigue Insulin resistance High toxic burden

Our body is not a bank account, it is a chemistry lab and these aforementioned factors can make it harder to burn off fat and better at storing it while slowing down overall metabolism.

LTK: How important is diet and nutrition to an exercise plan for weight loss in order to consistently lose weight and keep off the pounds for good?

JV: For long-term weight management, you must take an integrated approach of balanced eating, consistent high-quality sleep, daily downtime to improve stress tolerance, burst-style cardiovascular exercise, more movement throughout the day and resistance exercise, good digestion and daily detoxification. On the outset, improvements in diet will make the biggest initial difference while in the long term, exercise helps shift your metabolism to support a higher resting metabolic rate and improved fat burning.

LTK: What are your recommendations for people who feel they are too busy for regular exercise?

JV: For anyone who feels they don't have time to exercise or eat right, you need to make time. You will either make the time now or pay for it later. Honestly, when you do make the time, you will find that your enhanced energy gives you more time anyway! I have also got some great tricks that I incorporate that will help.

One: I have people shift from "cooking" to assembling their meals - with the right supplies on hand you can make delicious healthy meals literally in minutes. You can grab my Ultimate Meal Assembly Guide.

I also teach people to wear a pedometer to motivate them to move more throughout the day. What you measure, you can improve. I have people shift from long endurance-style training to burst-style training to improve stress resilience and enhance metabolism and fat burning in half the time.

There are also a few stellar supplements that I love to have people use every day. To stay healthy and improve stress resilience, I love the product Wellmune WGP. It works to keep you healthy by mobilizing billions of innate immune cells that are part of your body's natural defenses and it helps maintain energy, vitality and mental clarity when you are stressed (which is usually when you get sick in the first place!).

Another product that I incorporate into my daily regimen and recommend to my clients is Wakunaga Kyolic AGE - this is known as the "social garlic" as it is odorless. Much as I love garlic, I don't really want it to become my new signature scent! I recommend Kyolic as it helps keep your GI tract healthy (along with your heart) so that you avoid getting an overgrowth of bad bacteria and/or yeast which can cause gas, bloating and weight gain.

Finally I have all of my clients start the day with a high-quality protein shake with added fiber. I find that most people fall into one of two categories at breakfast time and neither is good for weight loss, much less long-term health. They either skip it because they "don't have time" or they grab what is basically dessert on the run. Start the day with a healthy meal replacement shake and you set the metabolic tone for the day. You can grab my personal shake recipe free.

LTK: Do you have any fitness advice for people who have exercise limitations due to health issues?

JV: If you have health issues, the first place to go is your integrated health care professional who can give you clearance for what you can and can't do. Great resources for this are:

The Association of Anti-Aging Medicine The American College of Alternative Medicine The Institute of Functional Medicine

I have had five knee surgeries on my right knee; I have no ACL ligament and no meniscus. If it weren't for my diet and exercise regimen I don't know that I would be able to walk without chronic pain (or a limp). My point is that if you do have health issues, it is even more important to adhere to an integrated diet and exercise program, but ideally work with a trained professional to design it and support you through the process. Accountability is one of my top keys to success, which is why I hire coaches and experts for myself as well!

LTK: In your new book, Six Weeks to Sleeveless and Sexy, you break the common myth that strength training arm exercises can make feminine arms too bulky. Please explain why arm exercises won't build bulky muscles and instead build lean, defined arms.

JV: What makes women look bulky isn't muscle, it is fat! When you add muscle tone to your arms, you hold everything in tighter while boosting metabolism and improving fat burning. For this reason, I like to think of muscles as "metabolic Spanxs?."

LTK: The book also provides detailed exercises to improve arms. What type of exercises does the book recommend?

JV: I focus on multi-joint free weight exercises that use more muscles so you get more bang for your exercise "buck." Don't tone your arms in isolation, work them in conjunction with your upper body musculature including your chest, lats and shoulders and you will get even better results. Plus you won't ever have to wear shoulder pads again!

LTK: You offer many fitness and wellness programs and products through your website that customers all over the world can purchase. Which programs are best for someone new to exercise and nutrition who wants to adopt a healthier lifestyle?

JV: My signature program is my 28-Day Fast Track program. It takes you through how to eat, how to get fit fast, how to de-stress and sleep deep, and how to improve digestion and detoxify daily. I take people through this process by integrating a series of simple action steps so that over the month, they change the way they live, think and feel, forever. After all, if you live like a healthy fit and lean person, you will become one.

JJ Virgin is a fitness and nutrition expert with over 25 years experience. Her clients include celebrities such as Ben Stiller and Gene Simmons. She offers a number of fitness programs through her website and to private clients. An author and co-host of TLC's Freaky Eaters, JJ is a nationally recognized health expert. She graduated from University of California Los Angeles (UCLA) and is a Certified Nutrition Specialist and a Certified Health and Fitness Instructor with a number of advanced certifications, including personal training.

JJ offers a number of programs to the general public through her website, including a personalized fitness plan based on genetic testing. To learn more about JJ, her books or fitness programs, visit the official website.

Why Metabolic Burnout Makes It Hard to Lose Weight?

If you struggle to lose weight, you may suffer from metabolic burnout. What is metabolic burnout, and why does it make weight loss difficult? LoveToKnow recently spoke with Valerie Berkowitz, registered dietitian and author of The Stubborn Fat Fix, to learn more about metabolism burnout and how it may be affecting your weight.

LoveToKnow (LTK): What is metabolic burnout and how is it caused?

Valorie Berkowitz (VB): Metabolic burnout is a term described in my book, The Stubborn Fat Fix, and it is exactly what the name implies. Metabolic burnout is the result of many years of abuse (stress, lack of sleep, prescription and over-the-counter medications, poor diet and exercise patterns) that cause your organ(s), i.e. your adrenal glands, pancreas or thyroid, to work less efficiently. Your internal balance is thrown off and the body struggles to bring itself back into equilibrium.

LTK: How can someone know if they have metabolic burnout?

VB: There are many different symptoms but a few are: fatigue or inability to fall asleep, hunger and difficulty losing weight. In chapter five of The Stubborn Fat Fix there are easy to answer questions that help identify and categorize the factors that cause metabolic burnout and lead to "Stubborn Fat" such as yeast overgrowth, thyroid, adrenal and hormone issues and insulin imbalance.

LTK: How can metabolic burnout lead to cravings?

VB: This is a good question. There are many different ways but here are a few scenarios:

If your tired, you may crave food to give you energy If your blood sugar is not balanced and it dives too low, you get hungry Poor food habits can lead to too many calories but not provide enough nourishment to help the body function properly, so cravings are signals from your body to communicate that it is hungry

LTK: Why is it so difficult to lose weight, if someone suffers from metabolic burnout?

VB: The body is shifting its energy to help maintain balance of the organ systems that are affected by metabolic burnout because health, not weight loss, is its priority.

LTK: How important are supplements and why?

VB: Supplements are very important because they provide reinforcement of the nutrients that have been missing or are not being utilized appropriately. They help restore balance to the organ systems that have been dealing with metabolic burnout for so long.

LTK: What specific supplements do you recommend for balancing metabolism and weight loss?

VB: Use brands that have a GMP (good manufacturing practice) seal or ask your healthcare expert on the brands they recommend and are reliable such as Nordic Naturals, Solgar, Puritan's Pride or Rainbow Lite.

Supplements cannot trigger weight loss without a proper weight loss diet. With that said, I suggest a multivitamin, Omega-3, calcium with vitamin D, magnesium and boron, L-carnitine, COQ10 and alpha lipoic acid. A probiotic can be useful if you have yeast overgrowth.

LTK: What are some tips you can share to help balance the metabolism and start losing weight?

VB: Change bad habits, it is not easy but it is necessary. A quick fix will not work. Get more rest and practice stress management techniques. Follow the nutrition plan in The Stubborn Fat Fix - avoid commercially prepared foods and eat a variety of unadulterated whole foods and supplements that provide nutrients that build good health.

LTK: Anything else you can share about metabolism burnout and losing weight?

VB: If it's difficult to lose weight it may not be your fault. You may be following your nutrition plan and not getting results because your body is not on board with your plans. Take care of your body and it will take care of you.

Cutting fat and calories does not always work; nourishing your body with nutrient dense foods like fiber rich healthy carbohydrates from non-starchy vegetables, protein and healthy fats will bring your body back into balance and get you the weight loss you deserve. Lowering fat is not always good for weight loss because fat fills you up and helps to curb hunger. It also helps support the immune function, hormone balance, nerve and heart function and inflammation.

LoveToKnow would like to thank Valerie Berkowitz for sharing her insight on metabolism burnout. To learn more, check out The Stubborn Fat Fix. If you are in the New York area, you can also visit the Center for Balanced Health where Valerie serves as a registered licensed dietitian, certified diabetes educator and certified lifestyle counselor.

Thigh Exercise Equipment

Masters in Exercise and Sports Science

There's not a person out there who doesn't want toned, cellulite-free thighs that look great in everything from bathing suits to skinny jeans. Marketers know this, and every year new exercise equipment arrives on the market promising sleek, beautiful thighs in just minutes of exercise every day. The truth is that sleek, toned thighs are the responsibility of the exerciser, not just the equipment. However, here are a few pieces of thigh exercise equipment that make the grade for quality and results.

When you hit the gym with the intention of toning up your thighs, you need to know how to navigate the commercial gym equipment. Here are a few of the best options:

You may not like squats, but they are one of the best thigh-toning exercises out there. Most gyms have free standing squat racks for this purpose, but some gyms also have squat machines (like the FreeMotion Squat) that are designed to take you through the squat motion without the hassle of handling weight plates.

Like the squat rack, the leg press machine is often available as either a free weight station or a selectorized weight machine. The leg press targets the thighs in a similar manner to the squat, but it's often a safer exercise for indiivduals with back problems because the back remains stabilized throughout the exercise.

The leg curl targets your hamstrings, or the back of your thighs, while the leg extension targets your quadriceps, or the front of your thighs. Most gyms will have these machines set up as part of their circuit training area.

The hip abduction and hip adduction machines target your outer and inner thighs, respectively. These machines may be separate, or in some cases, it's a single machine with a swiveling knee pad that allows you to change the target muscle group. Most gyms have these machines as a component of their circuit training area.

The exact same pieces of equipment you use at the gym are available as residential equipment if you have the space and money to allot for this purpose. If you don't, there's no need to worry. There are lots of options that cost less and offer the same results, as long as you take full advantage of them.

There are a number of home gym stations designed to target every muscle group in the body, including the thighs. Look for high-quality residential equipment from major manufacturers like LifeFitness, Precor and FreeMotion. These weight stations should offer you the ability to perform squats, lunges, deadlifts, and in some cases, leg extensions and leg curls. Some of the best options have dual adjustable pulleys that allow you to manipulate the angle of resistance for a wide variety of exercise options. These may not look like a traditional weight machine, and they may take some getting used to, but you (and your thighs!) will be glad you took the time to learn. You can expect to pay between $1,000 and $4,000 for a quality home gym station.

Fitness balls are a standard, inexpensive piece of home exercise equipment that you can use to target your thighs. Place a ball between your body and a wall to perform squats, balance one leg on the ball as you do backward lunges or roll the ball toward your supine body as you do leg curls. There's no muscle group you can't target with a simple fitness ball. Expect to pay between $20 and $50 on high-quality balls.

Suspension trainers like the Jungle Gym XT are relatively new to the fitness market, but they've definitely proven their worth. Like stability balls, suspension trainers add instablity to your exercise routine, challenging multiple muscle groups throughout every motion. The Jungle Gym XT is a high-quality piece of equipment that allows you to target your thighs while performing squats, lunges, hip adductions and abductions, leg curls and bridges. The best part? When you're done with your routine, simply pack away the trainer - it doesn't need a dedicated space. You can expect to pay between $100 and $200 for most quality trainers.

Strength training equipment doesn't have a corner on the market when it comes to toning the thighs. You can also strengthen and shape your thighs by performing cardiovascular exercises that target the legs. Treadmills and ellipticals do a good job of this, but a few other pieces of cardio equipment are even better.

No matter what type of bike you choose to ride, there's no denying the fact that cycling targets the thighs and butt. The nice thing about cycling is that you can choose to workout at a gym, at home or outside. You can even purchase bikes designed to be riden while working from home. The FitDesk is a relative newcomer to the market, but because of its home and office applications, its popularity is growing immensely.

Step mills are most commonly found at gyms because of their size and expense, but these stair steppers offer a great way to target the thigs. Unlike traditional stair steppers, step mills actually require you to climb rotating steps, forcing the full stair-climbing motion. A few minutes on a step mill and your thighs will start screaming. If you don't have access to a step mill, consider investing between $50 and $150 on an aerobic step. You can set it up and use it to step up and down in a similar fashion to walking up stairs.

Exercising your thighs isn't limited to land-based forms of exercise. If you have access to a swimming pool, you may want to consider using tools like Aqualogix. The Aqualogix leg fins provide multi-directional drag resistance to increase the difficulty of kicking, extending and curling water exercises that target the thighs.

Before spending an arm and a leg on exercise equipment, make sure you identify your budget and your available space. You may also want to think about whether you'd be more likely to exercise at home or at a gym. Once you've hammered that out, start your equipment search online, always checking third party reviews for the equipment and brand before spending your money. If you're going to invest in your health, you want to make sure you're investing wisely.

Dr. Brian Arcement Talks About hCG

hCG is quickly gaining popularity in the weight loss world as the magic remedy for quick and easy weight loss. What are the facts about hCG? Is it safe? Does it really work? Recently, LoveToKnow had the opportunity to speak with Dr. Brian Arcement, Medical Director of Nuviva Medical Weight Loss Clinics in Florida, about how hCG works and why.

LoveToKnow (LTK): Dr. Arcement, can you provide a little background on yourself and what makes you qualified to speak on hCG?

Dr. Brian Arcement (BA): I am a graduate of the University of South Alabama College of Medicine and completed my residency in Internal Medicine, a Fellowship in Cardiology at the University of Florida Health Science Center-Jacksonville and a second Fellowship in Interventional Cardiology at Vanderbilt University Medical Center-Nashville. I am also a diplomat of the American Board of Anti-Aging Medicine.

As a Quad certified and Board certified interventional vascular cardiologist, I have been practicing for more than a decade. Through the course of my work, I have seen the physical devastation of poor lifestyle choices and the aging process on the human body. Therefore, during my years of professional practice, I now see weight management as a vital component in long-term health.

In addition, I have been utilizing hCG for over five years through my Hormone Replacement Therapy practice specifically for men with testosterone deficiency and most recently with the medically assisted weight loss program I designed through Nuviva Medical Weight Loss. In addition to my experience, I am comfortable with the Nuviva program's use of hCG for weight loss based on the anecdotal evidence we have seen through our clinics as well as the clinical experience other weight loss clinics nationwide have demonstrated through the successful treatment of thousands of clients.

LTK: What is hCG?

BA: HCG, or human chorionic gonadotropin, is a hormone produced by women during pregnancy. The hormone is primarily responsible for maintaining a viable fetus, particularly during the first trimester. Additionally, it is thought that hCG causes a physiologic occurrence making stored fat available as a nutrient source for the growing fetus.

LTK: Why does it help people lose weight?

BA: HCG is believed to help the body utilize stored fat for calories and to reduce the body's tendency to use lean muscle mass as an energy source when combined with a very low calorie diet.

LTK: In what forms is hCG available?

BA: Although hCG is available in several forms, including subcutaneous (or injectable), topical, sublingual and homeopathic, I recommend only the use of pharmaceutical grade subcutaneous hCG.

This is because the subcutaneous route is the only method known to directly control the proper amount of hCG given. hCG given sublingually requires at least double to triple the amount of injectable hCG to ensure that some hCG is absorbed. However, the amount absorbed can vary from client to client based on each individual's oral mucosa. This same reasoning applies to topical hCG and why I do not recommend its use.

Additionally, some clients are even incapable of absorbing any hCG topically or sublingually. Oral hCG has no biologic effect as the hCG is immediately broken down by acid in the stomach. The only method available to provide absolute certainty that the correct amount of hCG prescribed is given is to inject the hCG subcutaneously.

LTK: How is hCG best taken to be the most beneficial?

BA: My recommendation is found in the Nuviva protocol, which allows for a client to take 150 units of subcutaneous hCG daily six days a week. Also, we have seen through the course of our work with clients that hCG loses its effectiveness after a certain amount of time. Therefore, I recommend clients cycle on and off hCG in specific time frames in order to maximize its effectiveness.

LTK: Is the weight loss permanent or does a person have to keep taking hCG to maintain their weight loss?

BA: Once a client has reached their goal weight, they no longer need to take hCG to maintain their weight loss. As hCG is only utilized in one of the four phases of the Nuviva program, a mainstay of the program includes teaching our clients the tools and providing them with the resources they will need to maintain their weight loss gains for life.

For many people, weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. This is because most individuals do not learn how, what and how much to eat in order to properly fuel their bodies. They are not educated about proper food choices and effective exercise. Through the Nuviva program clients learn to count calories, eat real food and understand how their body will process food, the only way to maintain weight loss gains for the long-term.

A further component of the Nuviva program that assists people in maintaining their weight loss gains is through better understanding of each client's own body. In Phase Four, we utilize a Resting Metabolic Rate Machine to find the client's very own Resting Metabolic Rate (RMR). This is a number that is unique to each individual client. It is the number of calories their body will burn everyday even if they sustained no physical activity. From this number, we determine the right number of calories for the client and their metabolism. Knowing your Metabolic Rate helps you to know how to balance what you eat with what you burn. If this number and balance is adhered to, each client will be able to manage their weight for life.

LTK: How long before results are seen and what rate of weight loss is typical?

BA: Once a client begins taking hCG, it takes three days to become fully active in the body. For this reason, most people will see only moderate weight reduction within the first week on hCG. From this point on, weight reduction is unique to each client but can range from two to five pounds a week.

LTK: What research has been done on the safety of hCG for weight loss?

BA: For many years, physicians have safely prescribed hCG to assist overweight patients in reducing their weight. To date, however, these implications for hCG have not been proven in medical studies and the FDA has not approved the use of hCG for medical weight loss.

However, through our clinics, we have helped thousands of individuals with their weight loss goals and have seen the anecdotal evidence of the effectiveness of hCG for long-term weight loss. Studies are currently being conducted on the use of hCG for weight loss, and I believe these studies are a direct result from proven success of individuals utilizing hCG for safe and effective weight loss.

LTK: What side effects are typically seen?

BA: Typical side effects associated with hCG diets include hair loss, headaches and nausea. However, these side effects are often signs of nutritional deficiency. We have addressed this issue through supplying clients with specially blended supplements, vitamins, minerals that correspond with each phase of the Nuviva program. Patients who experience these symptoms would have their calories increased or have their diet and supplements reviewed to make sure they are appropriate.

LTK: Who should not use hCG?

BA: Women who are pregnant or who are actively trying to become pregnant should not use hCG. Also patients with a prior history of DVT (deep vein thrombosis), especially women with a history of DVTs while receiving hCG for infertility treatments should not take hCG. Additionally women with active breast cancer and men with active prostate cancer should not take hCG.

As with all weight loss programs, I recommend anyone considering a hCG diet consult their physician to determine if the program is appropriate based on health, medical history and personal weight loss needs.

LTK: What else can you share about the safety of hCG and weight loss?

BA: If someone is considering a weight loss program that incorporates hCG, I recommend they do so in a medically supervised environment and use only pharmaceutical grade hCG as one component in a comprehensive weight loss program that emphasizes proper nutrition, exercise and healthy lifestyle changes to sustain long-term weight loss.

Additionally, a common misconception regarding hCG is that it introduces high amounts of hormones into ones body. hCG is given in very small doses during third phase of the Nuviva program, the hCG diet phase. To put this into perspective, women using hCG for medical purposes, such as fertility treatment, would inject between 50 and 100 times the dose that we prescribe through the Nuviva program or what you may find in a typical hCG diet.

Interestingly, hCG is currently being studied for implications beyond weight loss, including reduction of breast cancer occurrences for women and prostate issues, including prostate cancer, for men.

It is important to note that at this time hCG usage in the above-mentioned ways is only in the research phases. It is not recommended that hCG be used for the treatment of breast cancer or prostate cancer. Additionally, until further studies have been conclusively conducted, hCG should not be prescribed to patients who have active breast cancer or prostate cancer. However, I am encouraged by the potential that one day hCG may prove to be a new and exciting treatment for both of these life threatening diseases.

LoveToKnow would like to thank Dr. Brian Arcement for taking the time for this interview. If you think you'd like to try hCG for weight loss, talk to your doctor to see if it is a good idea for you. You can also learn more by visiting NuvivaWeightLoss.com.

Most Effective Tricep Workouts

Woman using a dumbbell to perform triceps extensions

Your triceps muscles is the muscle group running along the back of your arms, forming a horseshoe-shaped muscle between your elbow and shoulders. Triceps muscles are responsible for elbow extension and pushing motions. You should work out your triceps at least two times per week as part of a balanced muscle conditioning routine.

When people work their arms, they often focus on biceps and skip the triceps. This can lead to injuries and strength imbalances. A balanced arm workout includes both biceps and triceps.It is important to balance workouts so that complimentary muscle groups develop strength and flexibility equally. Doing this can help you avoid injury and present an overall anesthetically pleasing appearance. In your arms, your biceps and triceps are complimentary muscle groups. While your biceps flex the elbow and help with pulling motions, the triceps extend the elbow and help with pushing motions. A balanced workout involves equal work of both sets of muscles.

The most effective triceps workout depends on your goals and fitness level. Some options for triceps workouts include:

If you pursue a regular weight training routine, then chances are you use your triceps to lift weights, even when you aren't performing specific triceps exercises. Triceps work is involved when you perform chest or bench presses and push ups, as well as when you work your shoulders. For this reason, it is best to perform your triceps workout on the same day you work your chest and shoulders. If you split your strength training routine into multiple days, you may wish to work legs, back, and biceps on one day, and chest, shoulders, and triceps on another. With strength training, it is essential that you leave at least 48 hours between workouts for a particular muscle group in order to allow the micro-tears you place in your muscles through strength training to heal and grow stronger muscle.

This is the area where you can tailor your workout routine to meet your goals and level of fitness.

Beginners need to gradually build strength in both muscles and connective tissue before pursuing a hardcore workout. Because of this, beginners should select a resistance that allows them to perform 12 to 15 repetitions. Select just one triceps exercise and perform two to three sets of 12 to 15 reps. After about six weeks, you will have reached the intermediate level. At this level, you can begin to lift slightly heavier weights and complete your exercises to failure. Choose one to two triceps exercises. If your goal is to build muscle, then perform two to three sets of six to eight repetitions. If you would like to tone and strengthen, perform two to three sets of eight to 12 repetitions. Once you have reached the advanced level, you may wish to try some techniques to spur even more growth like arm supersets. Advanced exercisers may also get more out of using free weights, which require additional work from supporting musculature. Advanced strength trainers should work every set to failure, selecting weights that allow them to perform between six and twelve repetitions for two or three sets.

Each of the following exercises are effective for isolating the triceps. Select one or two of these exercises for your workouts.

Skull crushers: Select a short barbell of the appropriate weight. Lie on your back on a bench with your feet flat on the floor. Grip the barbell with your elbows bent and your palms facing up. Tuck your elbows in close to your sides. Start with the barbell across your mid-forehead just above your eyebrows, holding the bar an inch or two above the forehead. Slowly extend (unbend) your elbows, carefully controlling the bar until your arms are fully extended at a 90 degree angle to your body. Lower the bar to the point just above your forehead again, and repeat. In this exercise, make sure your elbows remain stationary and only serve as a pivot. Kickbacks: Select a dumbbell of the appropriate weight. Grasp the dumbbell in your right hand with your palm facing inward. Place your left knee on a bench, and bend over to place your left hand on the bench in front of your knee. Tuck your right elbow into your side, bending your arm forward at a 90 degree angle. Now, use your elbow as a pivot and slowly extend the weight all the way back until your arm is fully extended. Lower the weight and repeat. Perform the same exercise for your left triceps. Pushdowns: Use a cable pulley machine with a straight bar attached to the upper pulley. Stand facing the machine with your elbows tucked into your side and your arms bent in front of you at a 90 degree angle, with your palms down over the bar. Grasp the bar with a loose grip and slowly extend your elbows, pressing the bar towards the floor. When your elbows are fully extended, Slowly return the bar to its starting position and repeat. Dumbbell triceps extensions: Select a dumbbell and sit on a bench with your feet flat on the floor. Grip the dumbbell in both hands and hold it up above your head with your arms extended to the ceiling. Using your elbows as a pivot and keeping your upper arms tucked into the sides of your head, lower the dumbbell behind your head and then extend the weight to the ceiling again.

Other exercises may contribute to a triceps workout, as well. For more variations try:

While strength is important, maintaining flexibility is also essential. After a triceps workout, be sure you incorporate slow stretches of the muscle group.

Working your triceps is an important part of an overall strength training program. Any of the above exercises will contribute to an effective triceps workout that will help you tone and strengthen this important arm muscle group.