Ur Nx Level Fitness

Exercise does NOT burn fat directly at all. The way fat is melted is not through some heating of the body. Fat cannot be melted like butter. The fat cells are storage centers for energy. They are the energy reserve. Fat exists to help you survive. When the body goes out of balance with its energy consumption, it will then hold energy.

Exercise has the ability to trigger hormones that then release the fat for energy 24 to 48 hours later.

Heres how it works.

1. You stress and tear down the muscles of the body.
2. The body then builds back these muscles a little stronger.
3. The energy used to build these muscles can come from two sources: sugar or fat.
4. If you are not eating sugar, the body is forced to use fat.
5. This process occurs during the downtime - the rest period.

So here are the THREE biggest mistakes.

The first one is NOT stressing or tearing down the muscles enough. This happens through intensity. If the exercise is not intense, insufficient hormones will be triggered.

The second mistake is consuming some or even a little sugar in the diet, which will automatically prevent ANY fat burning from occurring. Even three ounces of juice will prevent fat burning for eight hours. Wine will do it too.

The third mistake is that the person is working out EVERY DAY and never allowing the hormones to be activated, since these fat-burning hormones work in the off day NOT during the exercise.

Summary

1. Do intense exercise .Also, if the adrenals are weak, you'll need to first do the Adrenal program for a while.

2. Avoid all sugars and hidden sugars.

3. Exercise only every other day. And in some cases, every two days might produce more weight loss.

Dr. Berg,

Willie Jolley
How long does it take to change your life? Most people believe that it takes a long time, but that's a myth. In reality it only takes a minute! That's right, a minute! The minute you actually decide to change and decide to move in a different direction is the minute that you actually change your life.

Start Weight-Training

If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can: 

      *Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.

*Strengthen bones, especially important for women

*Make you stronger and increase muscular endurance

*Help you avoid injuries

*Increase your confidence and self-esteem

*Improve coordination and balance

The Basics

What exercises should you do?

How many sets and reps?

How much weight?

You need to know some basic strength training principles. These principles will teach you how to make sure you're using enough weight, determine your sets and reps and insure you're always progressing in your workouts.

1.   Overload: To build muscle, you need to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus. In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form.

2.  Progression. To avoid plateaus (or adaptation), you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. You can make these changes on a weekly or monthly basis.

3. Specificity. This principle means you should train for your goal. That means, if you want to increase your strength, your program should be designed around that goal (e.g., train with heavier weights closer to your 1 RM (1 rep max)). To lose weight, choose a variety of rep ranges to target different muscle fibers.

4.  Rest and Recovery. Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row.

WALKING 4LIFE

 
"Walking is the nearest activity to perfect exercise".
Professor J Morris and Dr Adrianne Hardman, 1997

 
DID YOU KNOW?  Walking is a natural tranquilizer, releasing endorphins in the brain and spinal cord which lower anxiety levels, lift depression, minimize pain and leave you feeling calm, cheerful, relaxed and optimistic. Walking moves more oxygen into the brain, increasing memory and the ability to think constructively, shortening reaction time and creating a strong self-image. It reduces dependency on nicotine, alcohol and other drugs.

So go ahead get your step on, and get a step counter, to make your walk more motivating.

For more info. on how walking can benefit U 4Life click here