Exercise Break|6 REASONS FOR EXERCISE BREAK

Either you have exercise for fun, for weight loss program or for toning your body, the exercise intensity should be adjusted to your own body. That's why there is no instant way to lose weight or to build muscles. High intensity exercise is not always correlated to better result.
Want a proof ?....
Have you ever got these symptoms during or after your workout session ?
Decreasing performance
You are in a good shape, and in a high mood to have an intense exercise today. But when it comes to muscle exercise, suddenly you face a difficulty to lift the same weight you usually have. Why?
Rapid pulse
At night after exercise...your heart is still pulsing rapidly that force you to stay awake for hours. What's wrong?
Lack of fitness motivation
You are a fitnessholic, and exercise has become your favorite activity. But today...you really don't feel like going to the gym neither to do exercise at home. Suddenly exercise becomes a responsibility. What happened?
Decreasing immune system
Up till now you are proud of your health, as one of sport's benefits is increasing body immune system. But lately you get sick so often even though you keep maintaining your exercise schedule. What's wrong?
Recovery Problem
In a healthy person, recovery after workout usually takes 1-2 days time, depends on the exercise intensity. However after your last exercise, you still got soreness and exhausted after 4 days. You feel weak and lose concentration at work. Is it normal?
Lose appetite
This has gone too far! When you lose your appetite, you won't regain your energy to do another exercise. And if you force yourself to continue your exercise, you will only torture your body!
So, what is going on here ?....
Within your routine exercise and obsession of weight loss or muscles toning, you have unconsciously come to a level of overtraining. Overtraining doesn't mean you lift a heavier weight or run faster than usual. Overtraining happens because you do not give your body enough time to recover. This is where you need an exercise break before having another exercise.
There are two types of exercise break :
Exercise Break Between Exercises
If you used to have intense daily exercise, then you can choose cardio-muscle exercises combination in every session. However, do not train the same muscles (back & chest or triceps & biceps) exercises on the same day. To avoid overtraining, have one week exercise break after every 8 weeks of exercise. You can have a swim or enjoy other sports that you like just for fun, remember...you're on an exercise break!
For men or women who don't need intense exercise, and only go to the gym 2-3 days a week, you can have your exercise break between your exercises to recover your muscles.
Exercise Break Between Sets
Either cardio exercise or muscle exercise should be performed with exercise break between sets or session.
Cardio exercise
20 minutes exercise break between 2 sets of 30 minutes of static bike, is believed to burn more fat than having 60 minutes nonstop exercise. It's because your body will use the exercise break period to get more energy from the fats. Use the exercise break period to do stretching or light treadmill.
Muscle exercise
Exercise break is very important in weight lifting exercise, to optimize your exercises. The rule of exercise break depends on your goal in having weight lifting exercise.
* For toning muscle: 30-60 seconds between sets, with minimum 10 repetition each set.
* For muscle resistance: 30 seconds between different muscles or 3 minutes between the same muscles, with 12 repetition for each muscle.
* For muscle strength: 3-5 minutes between sets, with 3-6 repetition each set.
Start a healthy exercise by inserting exercise break in your exercise schedule from today,....Happy exercising!

LOSE WEIGHT FAST WITH CALORIES REDUCTION|WEIGHT LOSS

Here's another thing you may have been thinking. "I know how to lose weight... just eat fewer calories than I burn. I got that. I know I can do this by eating about 500 calories less than my maintenance level. But, instead of eating below my maintenance level, couldn't I just workout more and therefore burn more calories?" The answer is YES!

If your maintenance level is 3000 calories a day, and you are eating the full 3000 calories a day, you could lose weight by working out and burning those 500 calories each day. You'd still end up in the same calorie deficit this way just as you would by eating less. The only real difference is that it's quite a bit more work to burn off 500 calories every day through exercise than it is to just eat 500 less calories daily.

Weight loss is all about being in that calorie deficit. While you can technically accomplish this either way (through diet or workout), the best idea in terms of results and all around health is to do it using a combination of both if you can. A proper diet plan combined with a proper workout is the ideal weight loss scenario. But, I'll talk more about that later. First I need to cover one final Phase 1 question you may have...

"While explaining how to lose weight, you have only really mentioned calories. What about protein, carbs and fat? Don't they matter?" The answer is yes, but not in the way you might think.

7 Tips To Lose Weight Without Exercise

  You’re ready to start your weight loss. You’re tired of your clothes not fitting. You’re tired of getting winded when you go up a short of stairs. There are so many “lose weight diet plans,” supplements, exercise programs, and other diet aids that it can be very confusing on what will work and what is a scam. Here are seven tips to lose weight without exercise that will help jumpstart your weight loss and keeps it moving forward. 
 
1. Diets Don’t Work: Recent studies by UCLA show that dieting is not an effective means of losing weight. Between one third and two thirds of all people that diet regain more weight than what they lost. This yo-yo dieting can be very unhealthy, as it has been linked to an increased risk of heart disease, stroke, or immune system dysfunction.

2. Fad Diets Don’t Work: Counting calories, fat grams, and carbohydrates is not an effective way to lose weight either. You need a balanced nutritional program, no one that targets only one food group or part of a food group.

3. You Won’t Lose Weight with Just a Pill: It seems like everyone today has a pill that is touted as the latest weight loss miracle drug. Simply take a pill a couple times a day and the weight will fall off. This is not the way to lose weight and it won’t work.

4. Do Not Expect Immediate Results: You can’t lose twenty pounds in a week’s time. The healthiest way to lose weight is to lose one to three pounds a week.

5. Hypnosis Works: Of all the weight loss programs out there today, hypnosis has one of the highest success rates. It’s not the Las Vegas hypnosis show style, either. One of the most successful forms of weight loss hypnosis is usually accomplished through a DVD or CD program. You can use these programs 
 
at your leisure, which makes them even more effective.

6. Don’t eat after Six: You don’t want to eat at least three hours before you go to sleep. All that food is not converted to energy will be stored as fat.

7. Eat Several Small Meals a Day: The key to weight loss is not food deprivation. It’s eating several small meals a day in order to keep your metabolism high, which means you burn more fat stores in your body.

These are not the only tips that will help you lose weight. However, you have to realize that it’s taken a lifetime for your mind to program you to gain weight. The only way to lose weight and successfully keep it off is to retrain your mind and body.

You need to understand why you are living the way you are and why you keep eating. You may find that there are several things that can trigger your weight gain. This is one reason why hypnosis works so well to lose weight. You can finally target the root of the problem and not just the symptoms. This is what you need to learn to know.