Posted by Ken Karnack on Thu, Nov 19, 2009 @ 10:46 AM
Yesterday Barack Obama held a press conference and talked about the Obama healthcare 4 minute speech. I have not noticed any word of decreasing calorie intake to lose weight as part of the plan. You see, if we eat less and work out more we could shave off billions of dollars.
Maybe we should write to Mr. Obama and ask if he would include this in his plan. After all, we are all still a prt of the govenenment and have our own responsibility. We can blame him for everything, but we eat too much, don't work out enough and we are a big contributor to the rise in health care, right?
Post your comments below, and don't hold back!
Learn how to control your caloire intake to lose weight.
Posted by Ken Karnack on Thu, Sep 17, 2009 @ 09:28 AM
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Posted by Ken Karnack on Thu, Jul 02, 2009 @ 03:19 PM
Eating fat burning foods especially higher levels of protein and protein snacks will raise your metabolism 30% daily. Does Protein really raise your metabolism? You bet. There is talk is everywhere and new diets with high protein are now becoming the new rave! fat burning protein is a metabolism booster and essential for growth of all cells and repairing your muscles after working out. Protein is the biggest molecule in the human body an it loves nutrients. So much, that ingesting more of them means you will have more muscle and bigger muscles.
Most people seem to have protein lacking in their diet to some degree. Men and women bodybuilders ingest lots of protein, some as high as 400 grams a day at the elite levels. The average minimum amount per day for the average person is 1 gram per pound of muscle mass.
Are you eating to lose weight, or just eating?
Remember that food has a fat burning effect that will automatically raise your metabolism, especially proteins. Having more protein's in your body will give you more energy, and raise the metabolism 30%. You should be eating 4-6 meals a day, not 3! The body will learn how to go from a fat storage machine, to a highly developed fat burning machine.
When you eat a normal diet of consisting of a small breakfast, soup for lunch and a bag of chips and maybe chicken for dinner, your storing fat!
Why?
More frequently meals spread out over the day, in 3 hour increments will stabilize your blood sugar levels and help your body release fatty acids that are stored in your body waiting like jacked up horses at the Kentucky Derby waiting behind the gates.
Give it Time!
Most people that I come across over the years, seem to give up way too soon. Everyone would like to see instant results, but this is science, and it is a process. A process takes time. If you want a quick fix get a hair cut!
How much time?
Normally around 6-12 weeks for your body to recognize that you have more calories working for your fat burning process to really start turning up. If you incorporate 25 grams of protein for breakfast every day you should see instant results.
Foods that raise your metabolism.
Here are some of my favorite fat burning foods.
1. eggs
2. chicken
3. salmon
4. oatmeal
5. brown rice
6. sweet potato
7. veggies
8. fruits
9. turkey
10. olive oil
Get started today on your fat burning diet and remember give it time, never quit, and stick to it!
"5 Great Ab Exercises You Need To Know"
Posted by Ken Karnack on Thu, Jul 02, 2009 @ 03:10 PM
Weight Loss boot camps are saving people money that cannot afford the personal training in person rates. Weight loss boot camps are a great way to save money. Most weight loss boot camp classes are formed to meet 3-5 days a week. You will get your heart rate and get an great aerobic workout as well as a strength training component.
Average Prices?
$8-20 per person
Traditional personal training normally meeting one person at a time with a personal trainer, where as the weight loss boot camps meet in small to large groups. Crunch machines most likely will not be found as well as a bodybuilding program. You will enter into a different type of training. You will meet with people in your age category and level of fitness so your getting support during the program.
Most boot camp programs last 8-12 weeks or longer depending on class participation and time restraints. Ab crunches will be a focus during class as well as fitness workouts that is designed to get your heart rate up and stay up.
Why boot camp workouts, work?
Most people will testify that boot camps are a great way to meet new people, get a great and sometimes fast workout, keeps workouts fresh and they love the support of others to keep them motivated.
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Posted by Ken Karnack on Mon, Jun 29, 2009 @ 01:33 PM
Learn how to combine cardio and weight training workouts for maximum fat loss. I have had many people ask if it is ok to perform cardio on their weight training days. In the past, we never did it because we thought it would ruin hard earned muscle. Today, most top professional bodybuilders and fitness models reduce body fat to levels that are mind boggling, some under 3%. We call it, "the dry look".
Keep in mind, that you need to keep your cardio workout intensity at a reasonable pace to burn off excess fat. On the flip side you can do high intensity interval training and maintain muscle as well.
Confused?
I don't blame you. Lets take a look at two different approaches to cardio and weight training to unvail the secret fat loss.
High Intensity Interval Training (HIIT)
After a normal weight training workout, you would start your cardio workout, right? With HIIT cardio workouts, you need to be carfull you do not overtrain your muscles. Many people including myself have been a victim to the overtraining syndrome and slow progress
High Intensity Interval Training is no joke and very, very hard work. It stresses muscles much like heavy weight training, so be carful when you do your cardio workouts.
How To Start HIIT Training
The first you need to understand that HIIT is not for whimps, and you will burn fat, a lot of fat if done properly! I would start my first HIIT session on non weight training days. So maybe do weights on Monday, Wednesday, and Friday and HIIT cardio workouts on Tuesday, Thursday and Saturday. Looks like a lot of work, because it is.
How To Perform HIIT Training
I would first start with a 5 minute warmup and then jump right in. The days of getting your heart rate up to the fat burning zones are gone! After your 5 minute warmup, ramp up the intesity to level 8 or 9. Try this level and see if your muscles start to burn, if so how bad? The level of pain should be a 7 out of 10, if 10 being the hardest. If your dying, just reduce the level slightly and continue. The goal of HIIT is to push beyond your current limits to what I call, "Creating Change".
You should continue going up and down the levels until your legs are burning and then keep going until 20 minutes are up then stop! So, a good format to follow after you established that you can go from level 5-10 or 4-8, go 2 minutes at level 4 and 2 minutes at level 8 for 20m minutes, then your done.
Now The Best Secret to Fat Loss
The next time you perform this kind of cardio workout, try to increase your levels during the exercise. So if your at, 4-8 level go from 5-9, and so on for consceutive workouts. when you get to a harder level start increasing the speed of your levels, and so on....
Cardio on Weight Training Days
Just cruise and lose, weight that is... I mean it really, just go at a pace that gets your heart rate up and a good sweat and stay on there for at least 30-45 minutes. Most top bodybuilders will do cardio on weight training days and non training days with a low to medium intensity. Either way, you should start droping weight from both methods of cardio training. You may want to do the cruise and lose method for 2-4 weeks and then go to the HIIT for 1 week to keep your metabolism ramped up.
Now For The Secret To Fat Loss
You need to give your cardio and weight training program a chance. Wheather your a beginner, intermediate or advanced weight lifter, you need a good 4-6 weeks of steady training to get your fatty acids in your system to start releasing fat storage. Most people start then quit in a week or two right when they just start making progress. So the secret lies in the commitment to your goals.
For more informatin contact our office and get the skinny on "5 Great AB Exercises You Must Know".
