Secrets that not only are not harmful, but leave you in the best shape and health of your adult life. Circuit training is lively and less tedious than some other routines, so people tend to stick with it longer. Now men, do not stop reading here! These principles apply to both men and women and will change your body and your life - even faster than the women because you have a faster metabolism, more muscle and a greater capacity for your cardiovascular system.Below are detailed descriptions of the cardiovascular training techniques suggested above for maximal fat burning? These techniques should be performed as they appear in your Feminine, Firm & Fit Companion Journal each week. For the complete Feminine, Firm & Fit program including the important Chapter 6 (Fueling Your Body for Fat Burning) can be purchased at FeminineFirmandFit. Secrets that anyone can afford. Change leads to progress. If you apply the techniques shared above you will be on your way to a fitter, leaner more energetic body.2. Secrets that have had proven results time and time again with the longest lasting effects. In order to change your body, push your physical limits beyond what you are accustomed to now. Do not skip exercises.Exercise first thing in the morning - (see cardio fat burning secrets) 4. In addition, exercising in the evening adversely affects the natural release of hormones by your body. Changing techniques forces your body to adapt, which makes it more efficient.I'm here to share the secrets with you. For example, alternate between brisk walking and running, i.Periodization - Although periodization will not be covered in this 12-week Program, we wanted to mention it because it's a great way to vary workouts seasonally throughout the year. You can get more information on how food affects your workouts in Chapter 6, Fuel Your Body. Then jog while the sun is behind a cloud and walk until you reach a mailbox. They are the most time efficient and give most mileage per exercise. You can always go slower, but shouldn't go faster.Cross Training - Cross training combines a group of aerobic activities into one workout at steady or varying intensities.Maintaining an optimal body composition has eluded a majority of our nation.

For example, take a 15-minute bicycle ride to the local track; walk or run for 15 minutes on the track; bicycle home for 15 minutes. Start in a standing position with feet shoulder width apart. Occasionally change equipment by incorporating a combination of machines, free weights, fitness tubing and body weight exercises. You should perform the exercises in the order they are listed in your Companion Journal. This will help to build your aerobic base, improve your health and burn calories. Also, if you play a particular sport like tennis or golf, you would have in-season, post-season and pre-season workouts that vary to help you maximize during your sport's season. Variety in your routines will make the difference in your outcome. This technique has been prescribed in Week 9 of your Companion Journal. Expect to get another 4 - 6 repetitions. Breathe in through the nose and out through the mouth.Train with intensity - Graduate from the "pink weights.Eat a "primer" meal prior to working out - (see cardio fat burning secrets)5.Multi-joint exercises - Choose exercises that work compound muscle groups - meaning more than one muscle group at a time. Cross training can also mean choosing a different activity for that session. One and One Half Range of Motion - One and one half range of motion is a full range of motion followed by a half range of motion.3.The formula includes first making up your mind, then working on your meals, followed by your muscle, then motion and finally recovery. -Taking a day in between workouts is important for recovery. The effects of beginning an exercise program and sustain it are so far reaching on your life. I don't have room here to share all of the pieces with you; however I am including two of the components Muscle and Motion. Example: Biceps Curl - first curl at the top of the range from the mid range toward the shoulder for 7 reps, then the bottom of the range from the hip level to the mid range for 7 reps, and then the full range of motion from the hip level toward the shoulders for the final 7 reps.7.Warm up before a strength training session - Warming up increases blood flow to muscles by 55%, a better muscle contraction is attained, sweating begins earlier which helps to regulate your body temperature and there is a faster neuromuscular connection. Not only will cross training help reduce your risk of injury but it will also prevent boredom, challenge your body in new ways and keep you progressing toward your goals.Exercise first thing in the morning - Morning exercisers tend to be more consistent with their exercise regimen. If you keep walking at the same pace, the indoor gym equipment same course, the same amount of time and in the same heart rate range, the results will be diminishing. Interval Training - Interval training combines brief periods of high intensity exercise interspersed with periods of lower intensity exercise in the same workout. Seven repetitions are performed at the top part of the motion, 7 reps at the bottom part of the motion and finally 7 reps throughout the full range of motion. Example: Biceps Curl - curl up for 4 seconds and lower for 6 seconds.6. At the end of your workout, cool down for 5 to 10 minutes so that your heart rate is at the low end of your range before you stop exercising.

The underlying principle is that change is what keeps the body progressing and making improvements. For example, perform a leg press, a pull down and an abdominal crunch (you'll find out how to do these exercises in the next chapter) followed by 3 minutes of cycling. The following is an excerpt from my program "Feminine, Firm & Fit - building a lean strong body in 12 weeks. Exercising on an empty stomach after a night of fasting induces a hyperglycemic state and ultimately limits you from giving your cardio session your best effort. If you have access to the necessary exercise equipment, you might use the rowing machine for 15 minutes, hit the stair climber for 15 minutes and then use the skier for 15 minutes.Eat 5 - 6 small meals a day - (see Chapter 6 Fueling Your Body)6. We have included pictures indicating the major muscle groups to help you. 6. Repeat each repetition without resting until you reach momentary muscle failure. Fartlek Training - Funny name but great results! Fartlek means 'speed play' in Swedish. Breathe! Exhale on the working phase, which is typically but not always the lifting motion. An easy way to remember how to breathe is to exhale on the exertion.2.Continuous Training - This traditional form of training incorporates working within your target heart rate range and maintaining that pace for the duration of your session. That counts as one rep. The following couple of weeks go at a moderate intensity for 30 to 45 minutes.Vary your cardio exercises - Alternate between two or more cardiovascular activities like walking and cycling or kickboxing and step aerobics. It's NEVER too late and there is no time like the present. Walking is a great exercise, but eventually, you must graduate from your starting level. Secrets that can be a natural part of ones lifestyle. Pay attention to how you are feeling so that you accelerate when you are feeling energetic and then cut back the intensity when you are feeling too exhausted., run 1 minute, then walk 2 minutes, repeat for the duration of your workout. This will help increase your cardiovascular efficiency and burn more calories in the process.3. It's also an efficient calorie burner, increases muscular strength and decreases body fat. This system allows you to maintain a high level of fitness, prevent injury and avoid over training. The time you spend on warming up and cooling down should be added to the recommended cardiovascular session training times. Here's an example using a squat.Be sure to schedule strength training workouts for 3 non-consecutive days in your 12-week Planner located in the beginning of the Companion Journal.Circuit train - Perform several strengthening exercises interspersed with short cardio segments. Then come halfway back up, go down again to the 90 degree angle and return to the starting position. This training method is similar to interval training (see above) but the intervals are not measured by time or distance - they are irregular. As a 19 year fitness industry leader who had transformed the bodies of thousands of people just like you, I can tell you with 100% guarantee that there is a way.2.com. Breakdowns - Breakdowns consist of completing one set to momentary muscular failure. Secrets that can change your shape and allow you to live longer, stronger, vibrant, energetic years.

The following methods will also help steer clear of plateaus and get the most return for investment of time.4. The Feminine, Firm & Fit Program incorporates exercises that work several muscle groups simultaneously.3. During the winter months, use a treadmill indoors; in the spring move your walk outside; swim in the summer and hike in the woods during the fall. Make a resolution to live every day like you are going to be your physical best. You are most likely left feeling confused, without hope and more desperate. Every 3 weeks the exercises will change and within each of the three week periods a variety of the techniques as described above are incorporated and prescribed in your Companion Journal.The WorkoutsEach of the workouts includes exercises for all of the major muscle groups. Stimulate each major muscle group 3 times weekly taking at least 48 hours for recovery. Never hold your breath.High Reps / Lighter Weights - Working at the higher end of the repetition range is a variation worth incorporating. It will help to optimally develop cardiovascular fitness, maintain the element of fun in exercise, help to avoid over training and injury and ultimately expend more calories. By using different techniques, you are challenging your body to become efficient at varying intensities. Eating (the right foods) will boost energy for a more intense workout, so you will burn more calories. It also reduces perceived exertion during strength training. In order to change, push your physical limits beyond what you are accustomed to doing now. 5. After you eat, blood sugar rises and exercise acts like insulin to help regulate blood glucose. Use about 10% less weight with Super Slow training compared with a typical 2 and 4 count. You can also have a transition week where you perform light amounts of exercise 2 to 3 times weekly for 15 to 25 minutes. They each have advantages and the variety will help steer clear of a plateau. Beginners should start out with light weight and work on form for the first few sessions." Do not be afraid to increase resistance and challenge your muscles.com Cardiovascular Techniques That Optimize Fat BurningVariety is not only the spice of life, but it's the key to Fat Burning when it comes to Cardiovascular Conditioning. Use slightly less resistance when performing one and a half range of motion exercise. Those who exercise later in the day are also working against their body's natural circadian rhythm, which is automatically set for heavier activity early in the day and slowing down in the evening. Here are some key cardiovascular fat-burning secrets:1. When another repetition cannot be completed with good form, reduce the resistance by 10 - 20% and perform additional repetitions to failure. 

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