The 6 worst things to do for fat-burning

            I have been talk to you all on the do’s of exercising but now I am going to focus on some do nots of exercising. More specifically the six things you do not want to do when fat-burning.

1.      Doing isolated Exercise: These one-muscle-at-a-time movements do not stimulate enough of your muscles to build proper muscle or expend enough energy to maximize your calorie burn. You need to stimulate as many muscles as you can to expend as much energy as possible.

2.      Working Out with Machines: Machines, although cool and sleek looking, do not help in muscle development. They alter the body’s natural movement and restricts your range of motion. This limits your ability to fully activate all of your muscles which means less fat burning.

3.      Doing Long Bouts of Cardio: Long runs will help burn some calories but the problems is that it does not jump start your metabolic rate for fat burning. This does not mean you need to stop doing long runs if you really enjoy them but you should focus more on High Intensity Interval Training, HIIT, which is alternating peaks and valleys of cardio.

4.      Doing Only Crunches and Sit Ups to Get Six Packs: Having the ability to do a 100 crunches at a time will not result in getting those abs you desire. The main thing preventing your abs from showing is that stubborn layer of belly fat or the “ab flab”. This can only be removed by proper diet and carb/sugar cutting.

5.      Repeating the Same Workouts over & Over: Our bodies have an amazing capacity to adapt quickly and hit the dreaded plateau. We need to consistently be changing things up, not causing muscle confusion, but doing a set routine for a time then changing the routine to focus on different aspects. For me I started off with isolation exercises and when I stopped seeing results I began to focus on cardio for fat loss. I am now focusing on strength and building up to Olympic lifts.

6.      Doing Long Workouts: Doing long work outs do not make for an effective workout. For fat burning exercises they can be accomplished in an average of 20-30 minutes, strength building should not take more than 45 minutes mostly to do with rest in between sets. 

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10 Loaded Carries to Build Strength

The strength training program I have laid out for you is a good foundation to build upon. If during your time during strength building you notice that you can lift more and more, but you just cant seem to get over a slump. Or you hit a wall. Loaded Carries will be the thing to get you through that slump or over that wall.

            Loaded carries have huge benefits to you. Essentially what you do is you pick up something heavy and instead of setting it right back down, as you normally would at the gym, you go for a walk with it. Carries help you by continuing muscle gains by working them in new ways, targeting fat loss and increasing total body strength. It also helps to develop core and grip strength, that are important for heavy lifts and Olympic lifts.

The Top Ten Loaded Carries

1.      Yoke Carry: Lift to move the most weight. You use a barbell on your back, as during a squat, with weights hanging from it then walk forward.

2.      Farmers walk: Pick up two equal weighted objects and walk forward.

3.      Suitcase Carry: Pick up one weight and walk forward.

4.      Barbell Zercher Carry: Carrying the weight, on a barbell in the crook of your elbow and walking forward.

5.      Barbell Overhead Carry: An overhead press with a barbell at the peak of your lift walking forward.

6.      Barbell Rack Carry: A front squat hold with a barbell walking forward.

7.      Duck walk: Holding an object between your legs and walking with it. Imagine picking up a beer keg and walking with it.

8.      Bear Hug: Involves wrapping your arms around an object and lifting it to chest height and holding it securely by pressing it against your chest. Do not clasp your fingers together in the front.

9.      Fireman’s Carry: Picking a person, or weighted doll, over your shoulders and walking with them. It is very useful for fire-fighters.

10.  Sled pulls: Put some weight on a small flat object with a rope on it and pull it using your lower and upper body.

Loaded Carries can be used in anyone’s fitness plan. If your training is based on endurance, use light loads and longer carries. If your training is based on core stability and strength, use some harder variations of the carries. No matter which way it is you will see remarkable improvements in grip and core strength, along with endurance.  

How too choose a multi-vitamin

            So I know it can be very confusing too choose a multivitamin from the store shelves due to all those brand names out there and varieties they have. What I am going to discuss today is what to look for when picking out your multivitamin pack.

1.      Read the label carefully. Make sure the vitamin pack you are choosing has the proper percentages and serving size.

2.      Get the basics. Most vitamin packs have C, B1, B20, and B6, folic acid, k and potassium. To name a few. There should be a good amount of all of these in each serving.

3.      Look for the Extras. Make sure that the vitamin pack has the additional nutrients like antioxidants or formulation blends for specific conditions or purpose.

4.      Make sure too buy a proven vitamin pack for your specific gender and age group.

5.      Remember to not overdo it. Multivitamins are meant to help fill in the nutritional gaps that food cannot fill in on its own. Too much of concentrated vitamins can led to build up and could potentially become toxic.

Now an interesting note is that most multivitamins do not contain enough vitamin D or calcium in it and should be ingested as an additional supplement, unless your diet is rich with milk, fish and/or calcium fortified foods and beverages.

Also men’s multivitamins traditionally have less iron in them because men need less in their system. While the opposite is true for women who need more levels of iron and folic acid for reproductive health.

The last thing to note is that multivitamins do not last forever. So make sure to check the expiration date and too store in a cool dry space out of the reach of children.