Tag Archives: exercising

Fat Burning Exercises: 6 Key Takeaways

Fat burning exercises are not equal in terms of effectiveness and choosing the right one for you can be a challenge. Since a long time I wanted to post about that and finally it’s done πŸ™‚

Here it is finally: a list of physical activities compared in terms of energy expenditure, in other words, a MET table.

Let me rewind a bit to give you the full picture.

In order to lose weight, you have to increase your energy expenditure in the best possible way.
If you want to choose the best fat burning exercises, you have to compare them.

But it’s not easy. Burning calories depends on various factors such as:

  • gender
  • weight and body composition (lean muscle mass)
  • activity type (global/localized, anabolic/catabolic etc)
  • duration and intensity

That’s exactly where METs help us: by definition, the Metabolic Equivalent of Task measure the number of calories burnt per kilogram and per hour. You can then easily compare sports and other physical activities.

Fat Burning Exercises

Example: “Yoga, Hatha” is 2,5 METs. It means that you will burn 2,5 calories per kg per hour. Yes, it’s not a lot πŸ™‚

If you want to burn twice more fat in the same time, turn to “Elliptical trainer, moderate effort” which is 5 METs. Easy, isn’t it?

The key point is to choose the right activity for you. Hopefully the next section will help you πŸ™‚

6 Takeaways from Comparing Fat Burning Exercises

1) You will notice that METs are heavily correlated to muscle mass. In other words, sports that use more muscles burn more calories. Well, it’s seems obvious, but it’s worth repeating it πŸ™‚ A good goal is to target sports that mobilize 2/3 of your muscle mass.

2) This one may be less obvious: sports where your weight is supported by your legs burn more calories. That’s why running burns more fat in the same time than bicycling.

3) Another less known aspect: mobility is very important. It’s the case for “segments” only (legs, arms) or for the whole body but all in all, you will burn more with a higher mobility.

4) Intensity and high METs are linked but not in a linear way: a small increase at high intensity will result in a higher increase of burnt calories.

5) The problem is that we can’t sustain high intensity for a long period. That’s why High Intensity Interval Training (HIIT) is so effective: you maximize the time spent at very high intensity, thanks to short breaks. But it’s very demanding, especially if you have some pounds to lose. The alternative is to find cardio exercises that have good MET scores and that you can practice for one hour (typically at 60-70 percent of your max heart rate). See all my posts about running for more information.

6) Finally, weather conditions play a big role. We already knew the fat burn effects of cold (see my post about brown fat). It’s also the case for heat: your body works harder to maintain a constant temperature. Be careful though: no ephedra or ephedrine if you plan to exercise in warm places (inside or outside).

With that in mind, it’s up to you now πŸ™‚
Any comment or question, just get in touch, I’d be glad to help.
Let me know how it goes for you.

12 Tips For A Happy Running

12 Tips for a Happy Running at EphedrineWhereToBuy.comIn a previous post, You Say You Can’t Run, I told you why running was so important in your weight loss plan: except ephedrine, I see no better way to get fit again, so if you combine both ephedrine and running, you can turn your body into aΒ fat-burning machine. Most people say that they can’t run when in fact they just don’t like or don’t want to run. So I thought that a bit of motivation could perhaps decide the hesitating guys out there, hence these 12 tips mostly built on my own experience.

1. Buy Running Clothes

Even before starting, you can raise your motivation for the coming running sessions:
do yourself a favor and buy some real running clothes! We are very lucky today to find clothes that are very technical for every type of effort and weather and still cheap, due to the hard competition among manufacturers. Don’t get me wrong, you don’t need to spend a fortune on that, remember that the first mandatory purchase is for running shoes. The second purchase could be for synthetic socks, shorts, T-shirts etc… Feels good to start with a brand new equipment πŸ™‚

2. Run at Work

Running at lunchtime has many benefitsJust refer to my last post, listing 10 benefits of running at lunchtime: in terms of time management you will transfer private time to your working day because in most cases you are stuck at work for lunch from Monday to Friday, so taking this opportunity to run at work will save you a lot of time and will come with substantial benefits, especially if your company has a wellness program. It is typically the kind of decision that people postpone when in fact it would improve so many things for them. So don’t be a loser and do it if you can. After a while, your only question will be: for Heaven’s Sake, why didn’t I start earlier ?!

3. Run with a Friend

Never too old to runRunning with co-workers is the first step, then try to find a friend who wants to lose weight like you and run together! Many benefits: it will push you to go running because you have a commitment (it’s amazing how people who run together stick to their plan compared to people who decide to go or not at the last minute). You will share tips and motivation. Chances are high that your running buddy will soon become your weight loss buddy and from experience I know what great success factor it is.

 

4. Find a Running Club

Look for any running club or association close to your home: don’t be shy, they won’t bite or laugh at you πŸ˜‰ The membership is not expensive (they have very low costs as you run outside) and you will have new friends, a coach and a lot of support, empathy, progress and results! What else?? Possibly a romance πŸ˜‰ I am not kidding, many people have met in this way, you would be surprised. Anyway, the important goal is to hit the pavement and to lose weight, so again if you have any opportunity in your neighborhood, do it!

5. Run with Your Dog

Run with your dog!Speaking about biting: do you have a dog? If yes, congratulations, you have the best running mate you could dream of: never tired, always happy, protecting you eventually. Your dog will probably do five to ten times your running distance, with all the sniffing and marking of territory, checking all strategic points where other dogs might have left a message πŸ˜‰ just like you when you check your emails and your Facebook πŸ™‚ From my own experience I can tell you that running regularly with your dog will create amazing bonding moments. If I have five minutes I will try to find some nice pictures of such running mates, I am sure that people who love dogs are good people and that they will not sue me if I post a picture of them with their dog already available online πŸ˜‰

6. Get Outdoors.

With co-workers, with a friend or with club mates, always prefer to exercise outside compared to running on a treadmill. There are lots of reason for that: you will be in the fresh air, in the nature, you will see more things and people, you have more variety thus you will less bored compared to the treadmill where you feel like a guinea pig after five minutes. Last point: if you run with your dog for all the good reasons that I just mentioned, it might be hard for you and your dog to run on the same treadmill πŸ˜‰

7. Run First in the Morning

Run first in the morningThis is an important point in terms of results so I will detail a bit. If you have any chance to start your day with a jogging, take it! If you can even run on an empty stomach, you will increase the number of burned calories after 40 to 45 minutes. Let me explain in two words: if you stay below 70 percent of your maximum heart rate, you will not burn glycogen but start instead the so-called lipolysis mechanism that burns fat to get energy (to say it in the easiest way). After 45 minutes your body realizes that you have not eaten for many hours and you have a regular energy demand that doesn’t justify to burn some glycogen stored in your muscles, so your brain will make a choice affecting fat cells’Β  readiness to release and break down fat through the activation of hormones and neurotransmitters such as norepinephrine. Of course this lipolytic response (or fat breakdown if you prefer) works best for people who are able to run 45 minutes straight and if possible on an empty stomach. If it’s not yet your case, don’t worry: it will come, just keep the idea to run first in the morning each time you can and follow our exercise plans that will take you progressively to that level. On a personal note, this tip of running first in the morning on an empty stomach is probably the one that got me the best weight loss results and I am still practicing it regularly when I have a few pounds to shred. For instance during the festive season I’m not in the mood of counting calories or not drinking alcohol. So after a few weeks in the new Year I can feel a bit of burden around the hips, not to speak of a flat tire πŸ™‚ No problem, I can get rid of this fat excess quite easily: I just do what I recommend to all of you here πŸ™‚ I just do it with experience and years of practice so I go directly to the points that bring me the best results. And this tip is one of them: first in morning, empty stomach, patience, below 70 percent of your max heart rate or it’s totally useless because lipolysis won’t start! And running like that for 2 hours non stop πŸ™‚ I have a beautiful running route in the countryside that suits that program very well, it helps for motivation, avoiding boredom coming from repetition. As you can see, this method is easy and very cheap — you even skip breakfast! πŸ˜‰ I am just kidding, skipping breakfast is a very poor idea, except for the special case of running on an empty stomach.

8. Leave Your Car at Home

Leave Your Car at Home When RunningAvoid driving by all means when you go running. If you have the chance to run as soon as you leave home without having to drive, you will have a huge advantage for these days where your motivation is low and your brain is looking for any fake excuse not to run. The decision process is much shorter because you have less things to plan if you don’t take your car, the time between decision to run and running itselfΒ  is dramatically reduced if you don’t have to drive. Even if you live in town, run from home to a better jogging route, for instance a nice park or close suburb with more trees and oxygen and less carbon monoxide and dioxide. If you have to chose between exercising in polluted air versus canceling your running entirely, several medical studies have proved that the better option is to go for the run and to find ways to reduce your exposure to car pollution. If you have the option of hopping on a treadmill on bad-air days, do it but don’t take your car, just run to the gym, it will be a good warm-up and you will reduce the air pollution of your city.

9. Lace Up!

Even if you don’t feel like going out, don’t think twice and just lace up your running shoes! Trust me: as all runners, you never regret the decision you made to go running, most of the time you regret when you decided not to go.

10. Get re-energized

Depending on how long you will run and if fresh water will be available on your route, bring a bottle of water and some fuel with you.

11. Build A Playlist

Running guys fall in two categories: those who can’t run without their Ipod, Iphone or any mp3 player. And those who can’t stand running with headphones πŸ™‚ If you are the first type, prepare your best “high energy running playlist”. Check out here for some ideas. Careful though: listening to music can be very distracting and wearing headphones makes you less aware of your surroundings, your are in your bubble, you can’t hear what is going on around you and this can be a serious risk factor for instance when your running route is crossing a busy road.

12. Patience and Regularity

Last advice: be patient, remember to start slow with walking and running intervals and then increase progressively the running part. Just stick to one of our three programs based on your physical condition. As we say frequently, all this fat didn’t appear overnight, don’t expect it to go away within days.

Conclusion

Seriously, you were not expecting a point 13, were you? πŸ˜‰
I hope that 12 tips are enough to decide you to go running with the best chances to get the maximum benefit for your weight loss and your global health. Honestly, if you consider my previous posts plus this one, what else could I do to convince you to run??
HellFire Eph150 is one of the strongest ephedra products sold onlineMaybe the last point is that you have a special bonus that makes things easier for you by boosting your energy level: if you get ephedrine, and ideally the HCL type from Kaizen, you will raise your metabolism and energy level, you will burn more fat, you won’t experience this huge fatigue that beginners all know when they “hit the wall” and as a consequence you will have better and quicker weight loss results. Ephedrine will be your key success factor as it has been for me and for all people I have helped. Just make sure that you read our pages about the potential adverse effects and also about the legal and safety aspects: you can purchase ephedrine legally in the USA, in Canada and many other countries but you have to respect some rules such as giving your ID and buying ephedrine under a legal quantity per month, depending on your state. Anyway all serious sellers will check these points for you if you live in the USA, just stick to our new recommendation. Have also a look at our page about EC stacks: I don’t recommend to start with E+C if you are not experienced yet but you can follow the safe dosage of ephedrine on this page and ignore caffeine at start. It’s okay, there is no rush, later you will be able to combine cardio training sessions with an EC stack and you will then be close to what I consider as the most effective method to get fit for the long run in a safe and legal way. Hmm, fit for the long run, how cool is that? πŸ˜‰

That’s all for now, stay tuned for the next post!

Mike Budd.

Β© 2011-2013 Ephedrine, Where To Buy? All rights reserved.
Copyright http://ephedrinewheretobuy.com

You Say You Can’t Run?

You know what? Our page about Eat Less, the first Pillar of Weight Loss had quite a nice success πŸ™‚ Thanks for that! I don’t remember on which website I always see this sentence: “It’s good to feel love!”. Well, it’s the way I feel today πŸ™‚

Regarding Move More, The Second Pillar of Weight Loss, this new page is taking the same direction: we have already received many feedbacks and questions that we will try to answer here. But before that, congratulations to all of you who have achieved to eat less and who have already started exercising!

You remember that we did three exercising programs for three groups, based on your previous exercising and your current physical activity.
Today we would like to reply to people from Group 1 and 2 who say that they can’t run.

Why can’t you run?
Apparently you have many reasons to stay at home:

  • You are too fat
  • You are too old
  • Your knee hurts, your foot hurts, your ankle hurts, your shin hurts, your hip hurts, your back hurts, what else?
  • Bodybuilders don’t run
  • It’s bad for your joints
  • It’s just too hard.

To be fair it’s not the first time that people tell me that they can’t run or that running is bad for them, if I had a dollar for every time I heard it, well… I’d be rich now but I would still be doing the same thing, writing this post πŸ™‚

This topic is frequently launched and commented in running forums — yes, there are forums about running πŸ™‚ some guys are so happy running that they need to talk about it in specialized forums to other guys like them πŸ˜‰ Of course you have many threads about “I can’t run” and hundreds of replies from members who remember what they used to reply to this question. Some of these replies were very funny, some made me laugh to tears, I have kept two of them:

  • My dad always says that runners look so haggard. If by “haggard,” he means “super hot,” I totally get it.
  • My mother in law told me it would make my uterus fall out. I told her I was done having kids so I didn’t need it anymore anyway.

πŸ™‚

OK, seriously now.

You say you can’t run? I don’t believe you. You can’t run or you don’t want to?
Let me answer point by point.

You are too fat to run

Never too fat to runI don’t buy this one. It’s precisely because you are fat that you should run. Running is like walking, except quicker.
You can walk can’t you? So you can run too. There are no morphological reasons why you would not run. I don’t mean running a marathon in the first month, but starting with walking and running intervals can be done at any weight, whatever your Body Mass Index.

You are too old to run

Never too old to runCome on πŸ˜‰ You are never too old to run if your body accepts it. Check with your doctor and you will know. I have so many seniors around me who started running in their 50’s and who are performing very well now (it’s amazing the endurance at this age). Too old to run, really? Tell that to Fauja Singh, who is at 101 the world’s oldest marathon runner!

Bodybuilders Don’t Run

Bodybuilders don't runI heard it so many times: most bodybuilders run when someone says the word cardio! πŸ˜‰Β  I will not develop here because a detailed post will come soon: anabolic versus catabolic training, bodybuilders who avoid cardio because they fear they would end up looking like skinny long distance runners πŸ˜‰ It makes no sense to build a global rule out of an exception. Life is balance, you need strength but endurance also, you should definitely include some cardio training with running sessions.

Joints, The Typical Fake Excuse

Joints hurt, the typical fake excuse not to runIf you are overweight, of course pounding out the pavement will be demanding for your hips and knees! Make sure to buy real running shoes, not Converse All Stars
For instance cushioning shoes will provide a high level of shock attenuation if you are running on the pavement more than on grass or off-road in general. The way your foot hit the road tells if you are pronator, over-pronator or supinator. Most people are pronators, probably your case too. With cushioning shoes your body’s connective tissue will absorb the shock, without cushioning your bones and joints will take the brunt of the shock. I can’t stand seeing people (overweight or not) running without appropriate shoes. Sometimes I can’t resist, I stop and tell them: for God’s sake, buy *real* running shoes!!

Running is too hard

Running is just too hard when you are overweightIf the real reason you won’t run is more in your head than in your body, you have a mental block on running and you think it’s too hard. I can’t run, it’s just not possible, it’s too hard, boohoo πŸ™ Running is hard, sure, but only at the beginning! If you are strong enough to start and then to resist for a few weeks, believe me, there is no better way for losing weight and getting fit than running. Running burns more calories than almost every other exercise, it’s worth the effort. Did you try our first program with walking and jogging intervals? Really? If not, how do you know you can’t run until you try? Was it to hard? Did you have cushioning shoes? If not, try again. Did you respect all rest and recovery days between sessions? It’s not easy but it’s feasible for anyone: start by walking and after a while, running, and so on. I remember I could not run for 5 minutes straight the first time I tried, having so many extra pounds after all these years of excess (junk food, alcohol, no physical activity). So I took the advice of experts around me, including my brother in law, and after a few weeks I was able to run for short distances, progressively for 10 minutes, then 15, then 20 and so on until 30, 45, 1 hour! and more. I did it, thousands of people did it, you can do it. It’s in your head.

Running Causes Pain and Injury

Running causes pain and injuryI prefer to address this issue immediately: yes it’s true, depending on your overweight you might have small inconveniences like problems with your knees or hips. First, refer to my previous words regarding cushioning shoes. If you have real running shoes and still issues, they have to be considered of course. It has been the case for me also in the beginning: I had an inflammation behind the knee and one at the hip and both have been treated by a doctor with a few anti-inflammatory injections.
Don’t worry too much, these things happen: running comes with the stress of little or medium shocks, your body breaks down your muscles during training and rebuilds them after training, that’s why rest days are important. It might happen that you have some aches and pains in the beginning, don’t worry, slow down, take more rest, get it treated by a doctor, after a few weeks you’ll be definitely over it and you will be on the right track for your new body πŸ™‚ Be strong.

Conclusion

Except buying ephedrine for its famous fat burning effects, I see no better chance for your weight loss program than running, again and again and again!
Why do you think I insist so much? Because I know.
Running is also a terrific stress reliever. You have no idea how much it could change your life, not only your body. From all people I have helped to get fit and healthy again, most of them don’t need to run anymore for weight management, because their lifestyle and food habits are fine, but they kept running for all the benefits. Ask any runner about the biggest risk with running: doing too much until you’ve injured yourself and you need to stop running for a while… Be honest, don’t hide behind fake excuses and just face the truth: you can run. You know that nothing compares to running when it come to lose weight.
You really want to lose weight. You should run. You will run.

Mike Budd.

Β© 2011-2013 Ephedrine, Where To Buy? All rights reserved.
Copyright http://ephedrinewheretobuy.com

Ephedrine for Weight Loss, Take Example from Bodybuilders

Bodybuilding and ephedrine on Ephedrinewheretobuy.comIf you know us since a while, you may have seen that we refer frequently to Bodybuilding when it comes to weight loss: it’s true and it’s for good reasons. In fact it is very useful to take example directly from the best in class if you want to achieve your goals!
We try to have a global view on weight loss issues and thanks to the complementary views of our team members, mainly doctors, we have the possibility to vary angles in our analysis: we usually start with a medical or biological point of view, then somebody reminds us of the importance of all psychological aspects, then our physical coach insists to have a word on the benefits of exercising, most of the time our dietitian will not leave the room if we don’t include some nutritional aspects, while the wiser guy (me) has a final word on social, economical or environmental aspects.
In a nutshellΒ : it’s great to be a team πŸ™‚ Learning and teaching, giving and receiving… Here is an example of the 360Β° view about the Love Story between Bodybuilding and Ephedrine.

Psychology

Bodybuilders' Psychology on Ephedrinewheretobuy.comBodybuilders have the right mindset, they have a clear motivation, goal setting is working fine, no problem with volition, they work hard, they have a good self-image and self-confidence, they know how to plan their efforts over months and measure the results. In two words, they have it all right.

Biology

Ephedrine's effect on neurotransmittersFrom the exchanges we have with bodybuilders we can see that they have a good basic knowledge on biological/physiological aspects, more than enough to be put into practice. When you know how to drive your car, you don’t need necessarily to understand how the engine works. When bodybuilders know how to burn fat, they don’t need to know all involved physiological processes. They know enough about metabolism, thermogenesis, fat structure, lypolisis and all effects of ephedrine, at least enough to make it work for them.

 

Nutrition

Synergy between EC stack and DietBodybuilders know a lot about nutrition, you would be amazed by all their knowledge about dieting, meal frequency and composition, percentages of carbohydrates, proteins and fat: if you hear a bodybuilder saying that his doing well with his 40/40/20, you should ask him in return if he is satisfied with his cutting phase and how did it go during bulking by the way πŸ˜‰ Not a surprise, bodybuilders work so hard for their body, lifting weights most days of the week, they know the high price that would be jeopardized by a few nutritional mistakes, so they do the right thing. Some of them even follow strict dietary plans (intakes measured in grams) almost religiously. And they also have great information regarding supplements, they know exactly what is good for them and they go for it in the correct way: they take no risk by experts’ advice. In a nutshell: bodybuilders have a nutritional knowledge that you usually don’t find at that level in other sports, or maybe at professional level, they have the right basics and even more.

Exercising

Beautiful Bodybuilder on Ephedrinewheretobuy.comDo you know another sport where physical activities are so organized and where people stick to their exercising sets and repetitions so strictly? We don’t have much to say, they do it all right. They have the good knowledge regarding anabolism and catabolism, cardio training, aerobic and anaerobic phases, they all know and practice High Intensity Interval Training (HIIT) in their cutting phases, all good. Maybe one remark only: female bodybuilders are doing much to much cardio training and are a bit afraid of heavy weight lifting which is a common mistake.

Socializing

Bodybuilding Socializing on Ephedrinewheretobuy.comBodybuilders socialize a lot, they attend clubs, they help each other, they have a strong personality butΒ  they accept coaching and they are not ashamed to ask for support from more experienced people, they have mates not only in the gym and also in forums, they are very active online, they browse the web for reliable information about what can help them. In the real life, don’t worry for them: the good part of bodybuilding is that you build yourself a beautiful body, no worry for them, they don’t feel alone on Saturday night πŸ˜‰
A very interesting point has been the progressive entry of women in bodybuilding and ladies manage to be fit, strong and yet to stay feminine, we will develop this point later.

Conclusion

You can see that bodybuilders are a very good example for people who want to lose weight. We have many contacts with bodybuilders, acquaintances and friends, before or after we launched our website, because they use ephedrine for weight loss since a long time without side effects: they have no heart condition, they respect the recommended dosage and cycling of EC stacks (Ephedrine plus Caffeine). They know the benefits they can draw from ephedra: higher metabolism through thermogenesis, reduction of appetite, higher athletic level so that they avoid intense fatigue during gym sessions. We help them on our site with our up-to-date review of the best sites having ephedrine HCL for sale, we check the financial status to avoid bad surprises after ordering, we give them recommendations about products when they are not sure if it is real ephedra alkaloids or fake products, and we finally we keep them informed when sellers have time-limited sales. They know how to lose weight, we know where they can buy ephedrine without risks.
Quick hint if you are not (yet?) a bodybuilder: search for “bodybuilding forums” in Google and read a few posts, it might give you some ideas that could change many things.

Mike Budd.

Β© 2011-2014 Ephedrine, Where To Buy? All rights reserved.
Copyright http://ephedrinewheretobuy.com