Weight Loss

Why I Use “The Truth About Six Pack Abs” as a Way to Improve Running

Truth About Six Pack Abs Helped Me Be a Faster Runner

I was able to improve my running time using a method that was not supposed to be about running. In fact, it was about getting in better shape, losing fat, and eating better.

However, the benefits were that I was able to actually be faster at my 10K time.

Caveat – the program I link to in this post is to an affiliate program. I bought it with the purpose of leaning out, learning how to eat better and lift weights. It was not supposed to be about supplementing my running training but it ended up working really well.  Find out more here.

What is Truth About Six Pack Abs?

Truth About About Six Pack Abs is the number one selling fitness and nutrition product available on Clickbank.  From the title it is easy to figure out what the program is about – losing belly fat to look and feel better.

It can seem “sale-sy” when you read the sales copy.  However, when I read about the author on Tim Ferris’s Four Hour Work Week blog and the fact that he had sold over 500,000 copies I figured it had to be at least somewhat legitimate to sell that much.

Basically, the program provides the reader with the following things:

  • Exercise suggestions that are easy to follow (which can easily be incorporated into a running program)
  • Information about which foods to avoid
  • Simple ways to increase daily movement of the body to burn more calories
  • Loads of foods that will increase your body’s potential to lose weight faster
  • Suggested food intake schedules
  • Targeted information about getting your mid-section in shape

Why I Used the Program

People who are new to running often think that their belly fat will magically disappear.  However, as a long-time runner I know that I can run all the miles in the world and still manage to keep a bit of a belly.

I had been looking for a solution to my stomach fat problems for a while and knew that it was a matter of calories in/calories out.

That was not working because it lacked structure.  Left to my own devices I will eat too much and even the wrong foods.  Running is not an excuse to eat whatever you want, whenever you want.

I knew that I needed to do something different and this ebook was going to be that something different.

I bought the program out of interest more than anything.  However, when I read it there was actually some very good organization and it provided the structure and tools I needed to do two things:

  1. Tell me exactly how to eat in order to minimize stomach fat
  2. Tell me exactly how to work out to maximize calorie burn and lose fat

This is exactly how Truth About Six Pack Abs is structured.  From that point on I was committed to sticking to the Truth About Six Pack Abs to see how I could benefit from it, while still running.

The Benefits of the Program to My Body

It took about 1-week to go through the program and to get comfortable with the system.  There is a lot of detail in there which was interesting to read.

However, the book is presented in easy to follow “rules” and hints that can be easily followed.  For example, the author tells you exactly how to eat, how much to eat, and when to eat.  He covers which nutrients provide the best benefit and when to eat them.

My weight went from 161 pounds to 149 pounds in 4 weeks.  I was much leaner, meaning that it was fat that was disappearing.

I also got stronger.  My bench press went from 135 pounds for 10 reps to 190 pounds for 10 reps 4 weeks later.  The beauty of this is that I was actually seeing some pretty good muscle gain and it showed all over.

Why the Program Improved My Running

Again, I did not buy this with the intention of improving my running speed.  It was pure vanity and to try to lose fat around my stomach.

However, at the end of the 4 week period my 10-K time went from 45:34 down to 43:23 at the lowest.  It was not a one off as all my runs prior to the weight loss was around the 45 minute mark and after it was between 43:23 and 44:00.

I did nothing different with my training.  I was not focusing on speed or extra miles during this period.  I was just running to maintain my status quo.

The reason my running time improved was for two reasons:

  1. I weighed less!  I did not have to move that extra mass around and had more energy to run quicker.
  2. I was stronger!  The weight program and eating protocol made me stronger and being in better shape meant I could run more efficiently and with more power.

Summary and Recommendation

Considering this is a running blog, I resisted actually posting this blog.  I did not want to appear to be just trying to pitch a product.

However, given that I have used this weight loss and nutrition system successfully I can comfortably recommend to my readers that it is worth the money.

The power is in the system – this tells you exactly what to do and when to do it.  That took the guesswork out of it for me.  I need structure and I got it with the Truth About Six Pack Abs.

You can get your copy of the program by following this link.

 

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Posted by The Running Guy - June 13, 2012 at 9:09 pm

Categories: Fitness, how to improve running, how to improve running time, Improve Your Running, Nutrition, Weight Loss   Tags: , ,

The Importance of Physical “Variability” in Cardio Exercise

Your Cardio Workouts may NOT be helping you unless you incorporate a high range of heart rate shifts in your training

By Mike Geary – Certified Personal Trainer, Certified Nutrition Specialist
Author of best-seller: The Truth about Six Pack Abs
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Are you a cardio junkie? Everyone seems to think that “cardio” is the best way to get in shape and lose body fat. I’m going to show you with this article why I disagree!

It is quite common to hear fitness pros, doctors, and other health professionals prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations go something like this:

“Perform 30-60 minutes of steady pace cardio 3-5 times/week maintaining your heart rate at a moderate level”

Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio exercise, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.

First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that “physical variability” is one of THE most important aspects to consider in your training.

This tendency can be seen throughout nature as most animals tend to demonstrate “stop-and-go” motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities such as running long distances at the exact same speed the whole time.

Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery.

To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.

Highly Variable Cyclic Training

On the other hand, highly variable cyclic training has been linked to increased antioxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various every day stressors.

On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way… Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

The important aspect of variable cyclic training that makes it superior over steady state cardio exercise is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, increased muscularity (versus decreased muscularity with endurance training), increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors.

Sports Workouts and Sprinting

There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. Most competitive sports such as football, basketball, volleyball, racquetball, tennis, hockey, baseball, etc. are naturally comprised of highly variable stop-and-go motion which trains the heart through a MUCH wider heart rate range compared to just steady walking or jogging.

Doing swimming workouts in a variable intensity fashion may also be more beneficial than just swimming for a long duration at the same speed. Same goes for bicycling — that is why mountain biking, which involves extreme ups and downs at various intensity levels may also be more beneficial than just a long flat steady pace bike ride.

One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints. Wind sprints can be done by sprinting at near max speed for 10-30 seconds, and then taking 60 seconds to walk for recovery before your next sprint. 6-12 total sprint intervals is usually a very challenging workout for most people.

In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog

Interval 1 – run at 8.0 mi/hr for 1 minute
Interval 2 – walk at 4.0 mi/hr for 1.5 minutes
Interval 3 – run at 10.0 mi/hr for 1 minute
Interval 4 – walk at 4.0 mi/hr for 1.5 minutes

Repeat those 4 intervals 4 times for a very intense 20-minute workout.

Also, don’t overlook other great ways to incorporate variable intensity cardio training by using a jump rope, a rowing machine, stairs running, or even outdoor hill sprints.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

Full-body strategically-designed resistance training programs along with high intensity cardiovascular training programs guaranteed to strip off body fat when combined with a healthy diet are included in my book The Truth About Six Pack Abs. If you’re serious about getting lean for good, this book is a must-read.

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Posted by The Running Guy - December 28, 2011 at 11:48 am

Categories: Fitness, Interval Training, Weight Loss   Tags: , ,

Running to Lose Weight – How to Burn More Fat by Running

Running is a popular way to lose weight. A lot of people take up running when they want to shed a few extra pounds. They hope that this cardio activity will help them burn off the extra fat.

And indeed, running can be very effective. However, some runners get excellent results and shed fat fast while others hardly seem to be getting anywhere. Why is that and how can you make sure that your running will help you lose the most fat?

1. You need to be able to run comfortable for a long time so comfortable shoes and clothes are a must. Your shoes and clothes can have a dramatic effect on your results so make sure to get quality running attire.

2. Try to run at a moderate incline at least part of the way. Even a small incline can mean hundreds of extra burned calories during a single job. Needless to say, it can be quite effective.

3. Try to avoid running at steep declines to avoid placing too much pressure on your knees. Too much pressure may lead to injury.

4. Include some sprinting during your jog. Sprinting has a double benefit because it contracts the stomach muscles so you get a belly stimulation as well as a cardio one.

5. Run at intervals by changing your pace every few minutes. This will help you workout your cardiovascular system at different intensities and allow you to do a more challenging workout in less time.

Running to lose weight is something that I highly recommend as it’s the way that I lost weight myself. Just follow these tips and get the best results possible.

Visit Running to Lose Weight Fast to discover more running tips.

For other cardio workouts to shed pounds with, visit Cardio Workouts to Lose Weight

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

Article Source: http://EzineArticles.com/?expert=John_Davenport

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Posted by The Running Guy - September 12, 2009 at 11:56 pm

Categories: Weight Loss   Tags:

Running Mistakes – Running For Weight Loss! Avoid These Mistakes

Running is the most common and effective form of a cardio workout for weight loss. It is fun and full of energy. It increases the metabolism and burns out lots of unwanted calories. It is also a passion for many who can just keep on rigorous walking.

If you are looking for shedding those extra fats in your body, you should start your running or jogging session as quickly as possible. It will revitalize your body and mind offering you with much more slimmer body.

If you are running for weight loss, you should always avoid these mistakes. Let’s find out!

· Everyone makes mistakes when they run but if we can avoid them then it will serve our purpose. Wearing the right kind of shoe while running is very important. If your shoes are old and aren’t meant for running should be avoided. They can give you serious injuries.

· Over excitement can be dangerous when you run. You are prone to face shin splints, ITB syndrome and runner’s knee if you overdo things. You should always bend backward when you are running downhill and forward when you run uphill. Avoid swinging your arms side-to-side, which will cause breathing obstruction.

· Drinking water is very important before and after a long or short run. Your body gets dehydrated due to continuous burning of fats. It is always advisable to keep your body well hydrated.

· Wear right type of clothes which provides comfort when you run. Wearing very less clothes during winter or too much clothes in summer can cause serious health issues.

· You should always run according to the capacity of your body. You should take proper rest after running in order to heal your mind, body and soul. Take proper nutrition after your exercise.

What is required is to naturally increase the metabolism rate for sustained and effective weight loss. And this is exactly what we intend to do..

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Article Source: http://EzineArticles.com/?expert=Stephanie_Garrett

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Posted by The Running Guy - March 28, 2009 at 12:15 am

Categories: Weight Loss   Tags: