Lose Weight and Gain Muscle-Fitness and Health

Incorporating traditional strength training exercises to get muscle mass and tone the body and certain procedures of cardio to help get rid of fat. The problem is that weight training does not burn enough calories, because the amount of rest time between sets.
On the other hand, cardiovascular exercise can burn calories, but it is an effective way to gain strength. This is where learning training scheme comes into play. Circuit training program can effectively bring the best of both worlds. 
Education Education chainsCircuit training includes a lot of repetitions with low weight and minimal rest between circuits. During a routine training in the traditional circuit that quickly move to 9 to 12 stations exercises. The key to the program is to eliminate the rest time between stations exercises, also known as the schema.
Circuit training routine was developed in 1953 at the University of Leeds, England. This concept is not new, however, the program continues to develop in the current circuit and is now more popular than ever. 
Different types of circuit trainingAmerican College of Sports Medicine recommends 30 minutes of physical activity for 30 minutes a day for at least five days a week, or 20 minutes of intense cardio at least three days a week.
The advantage of circuit training program is that you can achieve both physical ACSM recommendation of leadership in any of the various types of circuit training procedures: 
Machine WeightMany health clubs number of machines sold in your area that are specifically designed for circuit training programs. Each machine will try to teach different parts of the body schema, usually from 7 to 12 years. During the routine, they move quickly to prepare the station with minimal rest between exercises.Training usually involves passing the whole circuit at least twice, and usually lasts 30 to 40 minutes. 
Circuit Training Program MachinePerform 8 to 12 repetitions of each exercise and complete two full circuits of the program. Minimize interruption for not more than 10 seconds between stations.
The procedure is performed from 2 to 3 times a week for at least 24 hours rest between workouts:
Chest MachinesLow side pullShoulder press machineSmith machine squatsLeg CurlLeg extensionPreacher curl machineTriceps rope pull down
Free weightsThis procedure can be done with weights, but are often more comfortable with the weights. The principle is not resting between sets is the same. Routine include free weights from 8 to 12 stations and is designed to train the entire body.
You can complete two circuits around so that each body part worked twice. Here is a sample weight training routine circuit: 
Dumbbell circuit training program
During each exercise, do 8 to 12 repetitions with minimal rest between circuits. Perform this procedure twice a week for at least 24 hours rest between workouts:

    Bench press
    Military Publishing House of the shoulder
    One arm bent over rows
    Dumbbell curls
    Low overhead triceps pull
    Dumbbell Squat
    Dumbbell pull
Circuit Training ProgramIf you do not have access to a gym or free weights, you can still participate in the scheme of the routine at home. To make the functioning of the heart, to add cardio exercises like jumping in the program.
The following process may be 2 or 3 days a week for at least 24 hours rest between workouts:
Perform 20 push-upsPerform 50 jumpsPerform 20 sit-upsComplete 15 lunges with each legFollow the 15 divesFollow the 20-pinPerform 10 push-upsPerform 25 sit-ups
Try to complete the full circle of this routine. All training should last about 30 minutes. 
Cardio circuit
Complete revolution of cardio focuses on a series of cardio exercises. This can help in different muscles and helps relieve boredom while exercising. A typical scheme may include five minutes of cardio on the elliptical machine, then 5 minutes on a stationary bike, 5 minutes to climb the ladder and 5 minutes on the treadmill.
There should be no gap between the chains and, as you increase your fitness level, you can add to the time of each circuit. 
Benefits of Circuit TrainingChain training has many benefits for participants. It is easy to see why this type of learning has become popular in health clubs for many in the United States. These are just some of the reasons why you should include a program of circuit training into your workouts:
Burn caloriesBuild muscleEliminates boredomShorter training with effective resultsThis can be done with minimal equipment or notBody workoutFunVersatile

10 Simple Ways to Lose Weight

Do you need to run to lose weight? The answer to this question can be found in carefully planned programs. Losing weight is proper nutrition, training and supplementation as well as the various resources that can be tailored to achieve that goal.
Do you have a program that promises to more general help you lose weight, however, secure the most effective way is to consume more calories than you consume on a daily basis.To lose weight, you need to live healthy. According to the Centers for Disease Control and Prevention, and the default program to maintain a healthy weight Daietsu not only long-term healthy lifestyle choices including physical activity and conscious and not.
It is said that in all the different bodies, but the test method the following conditions are met should be the center of a balanced weight loss program: 
1. Aerobic exerciseDisease and 30 control center is recommended that daily physical activity to 60 minutes. 60 minutes walk, you can burn 500 calories.In our view - If you go five days a week, to deploy the 3500 will burn calories.

According to the American Academy of Sports Medicine, one pound of fat contains 3,500 calories. This 60-minute, day to walk, you can lose one pound of fat a week. Fat weight loss goal of the week is 1:59, CDC is the safest way if necessary. 
2. Have the effect of routineUntil you find one that works for you, you should experiment with different programs. Because each person's body is unique, effective and it works for you because of what one person may not.Routine design, please do not forget to use the exercises to get a simple adrenaline rush. Weekly mix of cardio and weight training exercise to lose will be the most effective approach to maintain weight. 
3. Food departureUnhealthy diet is one of the leading participants in the rapid weight gain.  

Here are some of the following choices is an example of the poor:
* There is too fast.
* The need to clean the dishes
* Eating habits* Skip breakfast* Most of the power
4. Do not eat rightAccording to the USDA, a healthy diet, fruits, whole grains, vegetables, has been made non-fat dairy products and lean meats. For best results, you should avoid foods high in fat and sugar.Products such as white bread, pasta, you are responsible for packing the pounds frequently. These types of food must be at least minimized or avoided. In addition, a meal with food are also important parts of management. 
5. Avoid fad dietsDiet epidemic often unrealistic promises. Before you begin any of these meals is selling well to get the nutritional advice nutritionist. Will overestimate the specific group of foods to eat to be careful.
National Institute of Health, according to the low carbohydrate diet, as some of these, they cause loss of body fluids. Rapid drop of the fluid problem is that once the body is rehydrated, the weight will come back. 
6. Reduce SodaSoda has sugar contains 40 grams per 12 oz can often. Your body will convert the sugar into fat. Another problem of soda, this is a short period of time, continue to drink 12-ounce drink is easy. 
7. Drink plenty of waterSince the human body is composed mostly of water, the body is essential to overall health and vitality of water. It is also the water while at the same time you can feel completely, can prevent dehydration. And probably the best advantage, make sure that water has zero calories. 
8. Include fiber in your dietFiber is beneficial for your health and digestion, and has the benefit of feeling a sense of fullness. Whole grain products, bread, fruits, and many a great source of fiber. The purpose of the day from 20 to 30 grams of fiber should be sufficient. 
9. Moderate alcohol consumptionAs soda, alcohol empty calories in your body. Many drinks contain 500 calories per eight-ounce drinks. In addition, alcohol reduces your control. It is not as overeating, excessive drinking can lead to. Too much is too dehydrated alcohol, could lead to your body. 
10. Positive attitude mattersAs with much effort, your attitude will determine your potential success or failure in the end. When you are in the gym, you need to visualize yourself actually lose weight.
Do not underestimate the power of your mind. A good attitude is essential for a healthy lifestyle, will be able to have good discipline. 
Bottom lineYou can compare trends and trends come and go depending on the day of many diets. It is said that life includes regular exercise and healthy food choice is not possible.
Following this 10-step program will be on your way to lose weight. This is not an easy path to discipline and some have a little patience, you can achieve your weight loss goals.