Hello Everyone. As regular readers will know I have not posted for over two weeks now. This is for a variety of reasons. Mainly because I had exams the week before last and then I started a new job last week so it has all been quite hectic and I have struggled to find the time to post.

Anyway, this weekend I knew I had some free time so I thought I would dedicate it to getting a few quality posts added to the blog. At the same time I was also working on an idea I had for a new blog page. The page would contain full details of my entire workout with full text instructions and video demonstrations. I thought to create this page it would take a day at the most. However, I seriously underestimated the task and have spent almost the entire weekend getting this page ready.

Thankfully, it is now finally ready and to be honest I think it actually was worth the wait. The page contains a day by day account of my entire workout. All the weights I lift are here for you to see with full video instructions. Every rep, every set and every exercise has been documented in over 10,000 words and over 30 videos. I think it is one of the most detailed workout pages on the Internet and I hope you agree. You can view the page using the link below.

Click Here to view My Workout Routine

I really hope you enjoy this page and if you have any feedback at all please leave me a comment. Comments were up until recently not working on this blog - due to an unforseen problem. That problem has now been fixed and comments are fully functional.

Hi Everyone. Today I found this great video on burning fat using high intensity interval training and thought I would share it with you guys. The video’s by Craig Ballantyne, a Certified Strength and Conditioning Specialist (CSCS). I found it particularly useful because I realised I had not been dropping the intensity enough during the rest periods of my fat burning cardio workouts. According to this video you need to be dropping down to a walking pace after doing a high intensity interval. Anyway, have a watch and see what you think.

To become fit and healthy you need to take positive steps towards changing your lifestyle. This involves increasing the amount of physical activity you do and eating the correct foods. Eating a healthier diet can reduce the possibility of high blood pressure, heart disease and diabetes, whilst keeping physically fit can strengthen your immune system and promote bone density which in turn reduces the risk of osteoporosis.

First, you need to measure your current health level and the amount of exercise you perform each day. For example, do you walk to work every day? What do you eat for your lunch each day? The answers to these questions will help you assess your current health level. Once you have assessed yourself you can start making positive lifestyle changes. It is advisable that before you actually implement any changes you go see your doctor because you may have diet or health limitations that you are unaware of currently.

The positive lifestyle changes you make do not have to be huge. You can use the stairs instead of the lift when you are at work. Maybe try and park further away from your destination when you are in the car and then walk the extra distance. Perhaps try and take a planned brisk walk three or four times a week. These small changes will add up and you will start to see positive results.

Another good idea is to take up a physical activity that interests you and then perform it regularly. If you do not enjoy the activities then you will lose motivation very quickly. Think about the sports you like and then take one up. Alternatively, you may enjoy the gym, swimming or running. Choose whichever you prefer and try to participate in the activity at least three times per week. If you do not like exercising alone get a friend to start exercising with you. Not only will you get some company but you can both motivate each other.

If you decide to take up weight lifting make sure that you only do it every other day so that your body has adequate time to heal. If you still want to exercise on your rest days do a cardiovascular activity instead such as running, cycling or playing sports. It is a good idea to vary your exercise routines and by doing this you can get the variety you need.

After you have added some exercise to your lifestyle you also need to look at your diet. It is essential that you are getting enough vitamins and nutrients. Make sure you are eating a balanced diet with lots of fresh food and vegetables and make sure that you avoid overly processed foods where you can. Also make sure you are drinking plenty of water during the day. It is particularly important for you to have a healthy snack before and after you work out so that you can maintain your energy levels.

Another thing to make sure you eat more protein. High amounts of protein can be found in lean meats or if you really want you can purchase special protein shakes to increase your daily consumption. Also, try to cut down the amount of sugar and carbohydrates you are consuming. Increasing your protein intake and reducing carbohydrate consumption will help you shed body fat and improve the appearance of your body. However, make sure that the changes you make are not too drastic. Whilst reducing your intake of carbohydrates will help you burn fat your body still needs some carbohydrates to function. Furthermore, eating more protein can help you burn fat but eating only protein can be damaging.

In conclusion improving your diet and incorporating more exercise into your daily routine is the key to achieving your fitness goals. Remember even small changes will yield positive results over time. Before you make any lifestyle changes consult both your doctor and dietician as they will know which changes will be best for you. Once you make the changes, stick with them, and you will start to see results and reap the rewards.

Physical fitness is quite difficult to define and the reasons behind being physically fit will vary from person to person. Some will use physical fitness to boost their confidence levels. Others may have to maintain a certain level of physical fitness because of sporting activities. Whatever the reason, incorporating physical fitness into your daily life is something everyone should be considering.

Before you carry on reading this article you have to realise that improving your physical fitness is your responsibility. Even if those around you urge you to exercise and eat a proper diet, it is ultimately your choice to follow their advice and take action. As the saying goes you can bring a horse to a pond, but you cannot force it to drink. The same applies to you.

If you think cutting down on the chips, cakes, crisps and cookies is hard, then you need to know that is only one of the steps towards becoming physically fit. You have to balance a healthy diet with daily exercise, oral and health care, plus adequate sleep and relaxation time. You also need to believe in yourself and set achievable goals to help you stay on the path towards physical fitness. If you are patient your hard work will pay off as you notice your energy levels start to increase with your fitness levels.

One important aspect of physical fitness is participating in regular aerobic exercise. This will improve your blood circulation, strengthen your lungs and your heart and help your muscles grow, leading to an improved cardiovascular function. There are number of ways for you to participate in daily aerobic exercise. You could go for a jog or even walk around the house for twenty minutes each day. However, it is important that you start slowly in the beginning and gradually build yourself up. Otherwise, you may cause yourself an injury. Be patient and keep exercising over time. Then you will start to see results.

A great way to participate in regular aerobic exercise is by joining a gym. This has a number of benefits. Firstly, professional advisors are available to guide you around the gym and advise you on the best exercises to help achieve your fitness goals. Secondly, it is a great place to go with a friend. Going with a friend will make it more fun and allow you to motivate and encourage each other.

As I said earlier in the article, incorporating physical fitness into your life comes down to you. If you aren’t achieving your physical fitness goals there is only one person who can do anything about it. Decide what you want from physical fitness and then take action.

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If you want to make physical fitness a part of your life you should try Tom Venuto’s Burn the Fat, Feed the Muscle. In this highly detailed 337 page ebook, Tom (a CSCS, NSCA-CPT Fat Loss Coach) outlines how he has helped thousands of people get leaner and burn fat by following his diet and exercise advice.

Fitness training is becoming an ever more popular pastime. You yourself may attend fitness classes three or four times a week, maybe after work or at the weekends. For many it has become customary to to participate in regular fitness training without actually thinking about the benefits of such activities?

One benefit is that fitness training can increase your energy levels. When you exercise your heart has to work harder to pump blood around your body. Over time the strength of your heart will increase and it will be able to pump more blood and provide more energy to your body when needed.

Fitness training can also improve the overall appearance of your body. Even if you are targeting specific areas, you will notice improvements in other parts of your body also. For example, if you are focussing on your abdominal muscles you are likely to tone your thighs also with exercises such as leg raises.

Apart from physical benefits, fitness training can also have mental benefits. There are a number of theories behind how physical exercise can improve your brain. Some suggest that the discipline that comes from sticking to a training schedule helps you organise your mind. Others believe that when you exercise you empty your mind of all life’s stresses and worries, which makes it easier to focus. Physical exercise has also been associated with a feeling of happiness and relaxation. This feeling has been related with exercise triggering the release of additional chemicals (some believe endorphins, others believe anandamide).

A fourth benefit of fitness training is that it can help people who suffer from a number of ailments. If you suffer from arthritis, diabetes, high blood pressure or high cholesterol, regular exercise can help you reduce the symptoms. In most cases your doctor can offer you advice on specific exercises that can help you with the ailment you suffer from.

To realise the benefits listed in this article it is important that you begin to implement a regular fitness training routine into your lifestyle. If you notice that you are feeling tired and lacking energy, maybe you should consider introducing an exercise routine into your lifestyle. If the shopping bags seem too heavy when you carry them home maybe you should consider weight training. Go see a qualified fitness trainer today and get a fitness plan sorted for yourself. Doing a bit of exercise each day can seriously enhance your overall lifestyle.

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If you want to realise the full benefits of physical fitness training I recommend the Fat to Fit Program from I.S.S.A. Certified Personal Trainer Ray Burton. In this ebook Ray reveals his “insider secrets” to burning fat and building muscle, allowing you to maximise the effectiveness of your exercise routine.

Walking is one of the easiest and safest exercises around. Although walking is not as intense as aerobics or weight lifting it has a number of benefits. For starters it’s kind to the joints, there are virtually no side effects and the risk of injury is very low compared with other exercises. Even if you are currently participating in a regular exercise routine, adding a steady walk will help.

Most doctors recommend that you participate in a brisk walk for at least 30 minutes each day. A brisk speed is thought to be between five and six kilometres per hour. If 30 minutes seems too long try breaking it down into three 10 minute sessions. Perhaps 10 minutes before work, 10 minutes on your lunch break and 10 minutes after work.

So what are the exact benefits of walking each day? You will lower your blood pressure, reduce your chances of a heart attack by up to 50%, increase “good cholesterol” (high density lipoprotein/HDL) and strengthen your heart (which will reduce your risk of heart disease). Brisk walking can also promote weight loss and shed excess body fat, particularly in old age as your metabolism begins to slow and gaining weight gets easier.

Taking a brisk walk each day can also keep you safe from osteoporosis, diabetes, all forms of arthritis and clot-induced strokes. Furthermore, scientific studies have shown walking can help reduce depression. The fresh air that you will take in when you are walking outside will also do your body and your mind a world of good.

A good investment before you start your daily walks is a good pair of sneakers or walking shoes. Look for a pair with some extra room at the toe of each shoe because this will let your feet stretch out comfortably. Remember, that although walking isn’t highly intensive it is still an exercise and you need to stretch and warm up beforehand, then stretch and cool down after your walk. This will prevent you pulling your muscles and reduce unnecessary aches. Also, monitor your progress and try to walk a little further each day.