What Does the Rowing Machine Target? 5 Essentials You Need to Know

Notorious for burning up to 50% more calories than the treadmill, rowing machines offer more than just an upper body workout. Effectively targeting all the muscle groups in your back, shoulders, arms and legs, these training machines have become a popular option for building strength and shredding kilos.

The rowing machine is designed to offer a non-impact full body workout, so it’s become an ideal mechanism for fitness enthusiasts with joint and lower back problems. Boosting cadio fitness, muscular strength and endurance and working to tone your muscles, rowing machines can also work in reducing stress levels and building stamina. But like with any fitness machine it’s absolutely essential to use it properly and avoid the common mistakes. Here’s what you need to know about your rowing machine workout.

sport, fitness, lifestyle, technology and people concept - woman with trainer working out on exercise bike in gym

sport, fitness, lifestyle, technology and people concept – woman with trainer working out on exercise bike in gym

1. Building Core Strength and Stamina

When rowing machines are used properly, they are a fantastic training tool for building core strength and stamina. For people that struggle to get-up-and-go, using a rowing machine (also known as a cross trainer) 20 minutes a day can boost endurance. Whilst the workouts may feel exhausting at first, the long term benefits of giving you more energy, building stamina and you metabolism are huge.

Because the rowing machine works all your major muscle groups it helps to define your abs and build muscles around the area. Your core strength is one of these targeted groups of muscles and through the low-impact, high intensity workouts offered by the cross trainer it’s possible to get maximum results.

Tip: If you’re looking to build core strength and stamina through a rowing machine, opt for a higher intensity exercise so it isn’t just the cardio you’re working on.  The impact on your abs and core is based on the strength of your rowing so the harder the workout, the better it will work for this area.

2. Toning Arms and Legs

Rowing machines are ideal for both an upper body and lower body workout. Because the machine forces you to ‘row’ the arms are used extensively and muscles in this area will begin to tone (particularly the biceps and forearms).  As you pull, your back muscles help to complete the rowing technique with your shoulder blades retracting together.

The rowing stroke should behind with the legs – the most powerful part of the body, with your back kept straight throughout. As the machine starts to utilise every major muscle group, your arms, back and legs muscles will activate and tone over time.

Tip: If you want to increase the rate of which you build and tone muscle, adjust the rowing machine to create a tighter resistance. With the right workouts and technique, this can help to tone your arms and legs quicker.

3. Strengthening Back Muscles

The benefits of a stronger back and shoulders are great for improving posture and eliminating back pain. Because rowing machines work the back and shoulder muscles, it doesn’t take long for this area to strengthen and better support the rest of your body.

The trapezius in the lower and upper back as well as the rhomboids in your shoulder will receive a great workout. Whilst the cross trainer workout starts with driving through the legs and engaging your quads, your upper body and back muscles are involved at the end of the extension.

Tip: People often make the mistake of driving hard with the legs and keeping the shoulders in front of the hips so that that when the slide stops the rest of the body swings through. This can be hard on the lower back so aim for everything to end at the same time in a fluid motion for best results.

4. Know What Settings to Work

The damper setting (like the gears of a bicycle) should be set for 3-5 for the best workout. Many people make the mistake of setting it to 10, especially athletes, because the higher number gives the impression the workout will be more challenging. Really the challenge lies in the ability to accelerate the flywheel at a lower damper setting as the higher setting will mimic a slow heavy rowboat instead. This will only exhaust your muscles before you’ve had a shot at a proper cardio workout. Keeping it set for 3-5 will give the feeling similar to being on water, like a rowing machine is intended for.

The resistance setting will determine how much energy you use on each stroke. This dial is on the machine’s flywheel and should be high enough to maintain a fast, smooth rowing motion. Setting it too low will give a workout that doesn’t tone or strengthen, whilst setting it too high can result in muscle fatigue and injury.

5. Avoid the Biggest Cross Trainer Mistakes

  • Don’t row with only your arms: Use the power of your legs for each stroke and keep your feet strapped in. Pull through with your back, shoulders and arms for a full body workout.
  • Don’t hunch your back during strokes: Keep your back straight and sit tall with a straight posture to avoid damage. Keep your core engaged to help with the potions and put your spine in neutral.
  • Don’t ignore the stroke rate: Stroke rates build a better workout and determine how hard you’re pulling. To focus on the power of spinning the flywheel, think of a rowing ratio of 1 beat for every 2 beats you travel up the slide. For example: A good target stroke, measured in strokes per minute) will range between 24-30.
  • Don’t ignore the foot strap: It should be fastened so your feet feel very secure. This can make a massive difference when it comes to pushing your legs for power.

Author Bio

This article is written by Jayde Ferguson who recommends Orbit Fitness – the largest supplier of fitness equipment and cross trainers in Perth. You can catch Jayde on Google+ to discuss this piece.

Cross Trainer vs. Treadmill for Burning Calories: Which One Should You Be Using?

Finding the best workout plan to burn calories tends to be the highest fitness goal. But with the busy lifestyles we lead and the limited amount of time we have to actually get it done, people want – and need to – get the results fast in order to maintain a healthy level of enthusiasm. And the right machine plays a huge role in achieving your fitness goals as quick as possible.

You walk into the fitness club or the store for your next home gym purchase and you see the usual assortment of cardio equipment. Which exercise machine do you pick to burn calories in the shortest amount of time? Cardio machines are perfect for giving you the ultimate workout to shred some kilos without leaving the comfort of your home. Two of the best examples of these machines, the treadmill and the elliptical cross trainer, are subjects of an ongoing debate to determine which will give you the most effective cardio workout. Here’s a few tips to find out what one you should be using:

1. Cranking Up the Cross Trainer

Elliptical cross trainers have boomed in popularity because they are highly variable in their workout opportunities and burn a decent amount of calories. Perfect for fitness enthusiasts at any level, they decrease the impact on your bones and joints by engaging more on your muscle groups making them an ideal machine option for people with previous or ongoing injuries.

Man and woman with elliptical cross trainer at gym

It’s this comfort that makes the cross trainer such a versatile and valued exercise machine. They have more workout options than most other machines, building on strength as well as cardio. For the best cardio workout you’ll want the machine to be on high resistance. This is more important that working out at a fast pace when it comes to cross trainers and burning calories.

If a cross trainer is more suited to your fitness goals and health needs, opt for one with handles. This allows you to pump your arms as you move which is highly advised to do. By adding this movement to your workout, your upper body muscles will be engaged and this will help burn more calories.

2. Tackling the Treadmill

Ideal for extreme cardio lovers and those that thrive off running, treadmills have the potential to burn a lot of body fat. Running (or jogging) involves a good full-body workout and if you choose a speed setting that challenges you, it’s one of the best ways to burn a significant amount of calories.

Treadmills offer both low and high impact cardio workouts from slow walks at a controlled pace to runs and sprints and full potential. These machines allow you to set your desired speed and incline and because you’re forced to keep up with the moving belt, treadmills are slightly better for burning calories. This is due to the machine holding you at an intensified level. To burn the most amount of calories in the shortest time frame you’ll want to maintain an incline grade of at least 1-2%.

People running on treadmills

3. Essential Considerations

The problem with cardio workouts is it doesn’t take long for your body to become immune to the workout. As you get comfortable in your fitness plan, you’ll burn less calories because the resistance has diminished. This is why, regardless of what exercise machine you choose, it’s essential your cardio workouts are mixed up to continually challenge your body and keep burning more calories.

Other factors that can impact your ability to shred kilos on either exercise machines include your level of cardio fitness, the weight you’re sitting on now, how intense the workout is and how long you’re working out for. Once your body is at ease with the cardio workout; change the dynamics, speed and intensity of what you’re doing – the higher the resistance the more effective it’ll be.

4. Crunching Calories

The primary reason why many choose the cross trainer over the treadmill is because they don’t enjoy running – whether it’s because of injuries or just the fact that jogging and running isn’t their thing. But if you crave variety and strength building too, then make sure you focus on maintaining a moderate to high intensity. This way the cross trainer can still provide an excellent calorie burning workout (around 600-800 calories per hour). Choose the right settings for your body type and use intervals. Because the cross trainer is one of the easiest machines to just ‘tune out’ on, make sure you focus on your workout and avoid hanging onto the support bars as this won’t help in crunching calories at all!

On average, the treadmill will burn 600-1200 calories per hour between jogging, walking uphill, sprinting and running. To effectively burn calories quickly keep interchanging; start with a slow warm up for 2-3 minutes and break into a run for 3-6 minutes, sprint for 6-7 minutes, run for 7-10, sprint for 10 etc. Ideally you want to commit to a 20-30 minute workout at least. Keep workouts intense and build bone density and shred calories by elevating the incline on the treadmill.

Despite the cross trainer ticking a variety of fitness boxes, there’s still greater weight loss benefits with a treadmill. Mixing between the two exercise machines at the gym though can get all muscle groups moving and keep your cardio workouts spontaneous and intense. Invest in a heart rate monitor and maintain a solid awareness of your intensity levels to ensure you’re burning the most amount of calories – regardless of the machine you choose.

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Author Bio

Jayde Ferguson writes for Orbit Fitness – the largest supplier of fitness equipment in Perth. You can catch Jayde on Google+ to discuss this piece.

Budget vs. “Blow Out” Home Gyms – 5 Essential Tips to Consider

You don’t need to take out a gym membership to fully develop your body and kick those fitness goals. In fact, home gyms have boomed in popularity over the years as gym enthusiasts choose the comfort of their home over the busyness of the actual gym. Offering a sense of freedom in the hectic lifestyle we live, setting up your own home gym can be the perfect motivation to train regardless of what your wallet or the weather throws at you.

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But how can you create the most effective home gym on a budget? Gym equipment isn’t cheap and whilst those big ticket items will be seen as an investment when you start looking and feeling fantastic, you need to completely blow out your savings to make it happen. Home gyms can build great results and it can be just as safe and as effective as being at the public gym. Here’s a few essential tips to help you stay within budget:

1. Go for Quality over Quantity

Building a gym at home doesn’t mean purchasing every single piece of equipment you ‘need’. Opt for quality items that can tick multiple fitness goals rather jamming your space with bits and pieces. Home gyms are usually scarce on space so be smart about your choices.

Dumbbells are an at-home-gym classic because of the amount of exercises you can do with them, they justify the purchase almost straight away. Opt for pro-styled dumbbells like the RDCH 1-80 kg with recycled rubber coating as these last longer and much more comfortable to use, not to mention eliminate the toxic smells new rubber can give off. These can be stored on a special dumbbell rack and uses rubber coated plates and chrome end to make up the weight ensuring the dumbbell diameter stays the same and are idea for bicep curls and other weight exercises. Other quality essentials can include a medicine ball (ideal for core strength movements), a barbell with different weight plates (a staple for almost every gym) and an adjustable bench that can decline, incline and lay flat.

2. Defining Your Fitness Goals

Understanding exactly what you want to work out will make your gym decisions easier. Define your personal fitness goals and make sure you’re investing in things that help you get there quickly and as comfortably as possible. Are you wanting to focus on strength training or shred some weight through cardio fitness? If you are wanting to lose weight, don’t make the mistake of thinking it’s all about cardio. Whilst you want to get your heartbeat up and burning calories, cardio exercises alone aren’t enough before after a few weeks your body adjusts and stops losing weight. Incorporating a combination of cardio and resistance training however, is a better place to start.

Most home gym aren’t complete without a barbell and some weight plates to go with it. Weights are ideal for any home gym because they offer a balanced combo of cardio and resistance training. Through the right weights, you have the stabilisation and coordination aspect to your workout and allows you to use different weights depending on your fitness goals. Make sure you look for a sturdy barbell that isn’t cheap looking and flimsy. Pay attention to the diameter of the bar, too.

3. The Bare Essentials vs. a Fully-Fitted Home Gym

There’s a few at home gym staples that are compact and easy enough to tick off some fitness goals, without taking up too much space. Medicine balls are an essential purchase before they offer a variety of exercises to build core strength movements. You can focus on abdominal exercises, throw or catch the ball to assist with different muscle groups. Opt for one that is soft and if you’re unsure about the weight, go for lighter to emphasise speed and power in your workout.

Stability balls are as important as dumbbells to your home gym and will help to build balance and strength. You can do hamstring curls, abdominal crunches, squats, body bridges and so much more. They are cost-effective, easy to store and offer a good variety of workouts to suit every fitness level. Other at home gym essentials can include resistance bands, which are extremely versatile and can be strapped to the door, table or workout bench, and a jump rope for cardio workouts. Look for a rope that’s lightweight for speed and timing or a weighted rope for strength.

4. Big Ticket Items

Big ticket gym items can get expensive really quickly if you let them, so opt for 1-3 pieces max. If cardio is important, invest in a treadmill, bike or elliptical training depending on your fitness needs. If you love running but not during the winter months by all means get a treadmill – but be realistic about what big ticket items are absolutely necessary to your home gym. If weight training is a priority

If you want something that will offer a fully body workout, not just your arms or legs, a rowing machine can be a wise investment. It’s time efficient for busy lifestyles only requiring a 20min workout and you’re done. Functional trainers  or complete home gyms (max 2 and max 5 are good recommendations) on the other hand can integrate heaps of different workouts into the one piece of equipment giving you more bang for your buck and depending on your needs, you’ll probably find you only need to invest in the one big ticket item with it. Complete home gyms offer the benefits of safe training by yourself at home with settings for muscle fatigue and muscle building.

5. Get Buff, Not Broke

Getting fit at home doesn’t need to come with a hefty price tag. It’s all about being smart with your purchases and looking for pieces that can offer multiple uses. Start small and work your way up and don’t invest in the big ticket items until you fully understand your fitness needs.

Lack of time, hectic work hours, distance from gym and ability can make gym memberships a huge waste of money for some people. By turning your own personal space into an at-home gym, you can be one step closer to feeling and looking great in the comfort of your home. Home gyms are a much better investment in your long term health and fitness. On average, a gym membership is around $750 per annum per person, with a family gym membership costing about $2,250 per annum. Statistics from health club memberships indicate the dropout rate is around 90%, which proves investing in your own gym equipment is the way to go for most. You don’t need all the bells and whistles to reach your fitness goals. With the right workout, consistency and your goals set and measured, you can do it all on a budget.

Author Bio

Jayde Ferguson writes for Orbit Fitness – the largest supplier of fitness equipment in Perth including all the at-home gym essentials. You can catch Jayde on Google+ to discuss this piece.

Sculpt, lengthen & tone – Pilates Workout

Sophie from the Aspire Group’s Pilates Workout video:

Sophies Aspire Pilates video predominantly focuses on strengthening and isolating the core to help create lean flat abdominals while improving posture and preventing injury. It is a full-body workout focussed on toning and sculpting our major stabilising muscles such as the core, gluteals and upper body. Sophie provides options for all levels, however, it is at an accelerated pace to get the most out of your workout, so if you have not done Pilates before make sure you are familiar with switching on your T-zone and using an imprinted spine before you start the video!

About Sophie:

Qualifications and experience:

CERT III in Fitness and Exercise to music with Lifetime training in London UK.

Studio Pilates

TRX certificate

Les Mills Body Balance Instructor.

Group Fitness Instructor/Fitness First/Good-life.

Education:

Bachelor of Business majoring in Marketing and PR – Notre Dame

Bachelor of Education majoring in Theatre studies and minor in English (2/4 years) – ECU.

The Aspire Group Studio:

The Aspire Group – we are located in 3 major locations.

City Beach – Fred Burton Way

Mosman Park – Lochee St (Camelot)

Osborne Park – Dale Alcock Homes

Find us via:

http://www.aspire-group.biz/

F: https://www.facebook.com/profile.php?id=173168362747754

I: aspiregroup

My Niche and passion:

Sophie has a passion for introducing hard core Pilates to those who enjoy working up a sweat but knowing that they are supporting and listening to their bodies at the same time. She is passionate about introducing Yoga and Pilates to athletes and males who are less familiar with the benefits of these training styles and less comfortable participating in Pilates and Yoga classes.

Here is my first Pilates Workout Video, enjoy!

Sculpt, lengthen & tone – Pilates

7 Minute fitness app

We are adding 20 more 7 minute routines to the list so make sure you have subscribed on YouTube! We are also working with the original “7 minute fitness app” creator who will post our exercises onto the app. Hope this helps you when you don’t have the time to do a full exercise routine or just need to know how to do an exercise. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.

Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.

The Benefits Of A Tabata Timer

Happy New Year!

Welcome to 2014! This year we will have workplace tips for you to stay healthier at work, with Healthier Workplace WA and Livelighter but to get you started back into your 2014 exercise routine here is our first tip for the year to help you with your new year fitness resolutions!

The Benefits Of A Tabata Timer

If you’re interested in accelerating your rate of fat loss and really taking your fitness up to a higher level, you’ll want to consider doing a Tabata interval training workout.  Tabata is an ultra-intense form of interval training that will kick fat burning into high gear and challenge you like no other workout has ever done before.

When doing this protocol, you will alternate between periods of very intense exercise for 20 seconds and 10 second active ‘rest’ periods where you do very low intensity exercise to recover between your intervals.

Keep in mind that since this workout is so intense, it’s typically not the best choice for beginners who will typically find that they struggle to maintain the 20/10 work/rest interval time period.

Once you are at the fitness level where you can do this workout session however, then getting a Tabata timer will be in your best interest.

Let’s look at what a Tabata timer is and why it can help you move forward and see the results you’re after.

Keeps Your Intervals Tight

The first reason to use a Tabata time is because it’s going to help to ensure that your intervals are on the mark. If you end up taking just a little too long between your intervals (say you let your rest period go until you’re at the 20-30 second mark rather than the 10 second mark), you’re essentially ruining the results that you should have achieved from this form of workout session.

By using the timer, you’ll know exactly when it’s time to alternate between the hard and easy intervals.

Allows You To Focus On Maximum Effort

Next, the second big benefit to using a Tabata timer is the fact it will allow you to focus on giving a maximum effort during your workout session.

You won’t have to concern yourself with timing your intervals but rather, can focus on simply getting through the workout while pushing your body to the limit.

That is what Tabata is all about.

If you’re constantly monitoring the time, it’s impossible to focus 100% on maximum intensity.

So there you have the primary points to know about why you should consider using a Tabata timer. As you do your workouts, it’s definitely one thing that you will want to consider.

 

 

Overlooked Forms Of Cardio Training

As you go about designing your workout protocol, one thing that you’ll want to be keeping in mind is the variation of cardio that you’re choosing to do. Getting in some cardio training is a very wise move as you move through your workout program plan as cardio training will help to boost heart health and ensure that you maintain a slightly higher total calorie burn each day, making weight management easier.

This said, cardio activity does not have to involve you hopping onto the treadmill, bike, or elliptical on a daily basis and ‘doing time’. There are plenty of other variations of ways to get your cardio training in.

Let’s look at what a few of these are so that you can start adding them to your approach.

Recreational Sports

The very first way that you can get your cardio training in is through recreational sports activities. Whether you prefer soccer, volleyball, tennis, or some other sport, if you participate with a decent amount of intensity, this is a great way to get your cardio training in.

Because this variation of cardio also adds a social element into the mix, many people find that they enjoy it far more as well.

Bikram Yoga

Moving along, Bikram yoga is the second variation of cardio to be considering as you go about your program plan. Also referred to as hot yoga from time to time, this variation of yoga will definitely get you working up a sweat and maintaining an elevated heart rate.

It’s an excellent variation for those who want to enhance their flexibility, build muscle power and strength, while also getting cardiovascular benefits in as well.

Gardening

Finally, don’t overlook gardening.  If you are someone who loves to get outdoors and work in your yard, you can actually burn up a relatively decent amount of calories doing this, especially if you do it for a few hours.

While it won’t be an intense workout session like a Tabata workout would be, don’t discount the benefits it has to your health.

You’ll enjoy the time you spend in your yard and the added sunlight will also help to keep you healthy and feeling well.

So next time you’re dreading yet another machine-cardio based workout session, think otherwise. Get out and do something new and you’ll see even better results than you would have on the cardio equipment. For more ideas on how you can incorporate fitness into your day, check out LiveLighter as well.

 

Burn Fat Fast With HIIT

Fitness by HIF Health Expert and Gabriel Method Fitness Coach Brian Killian

What I’m writing about today I’m hoping you will take on board and change the way you exercise forever.

If I was tell you with only 8 minutes of exercise every 3 days, you can help turn your body into a fat-burning super engine, would you be interested? If so, read on.

I worked out very early in life I was blessed with some speed in my legs. With older brothers this ability to run fast came in very handy, and I’ve used it to enjoy a fun athletics career. However it’s the type of training I did and its effect on my body shape, which I want to pay closer attention to.

Fortunately I am and have always been fairly lean, but have definitely not always eaten the right foods. With 3 kids, a wife, a business, I am no stranger to stress either, and come from a family who are all shapes and sizes. So what is it I’m doing which helps to keep my body fat levels down?

The answer is HIGH INTENSITY INTERVAL TRAINING (HIIT), and you can do it too!

What is HIIT?

A typical HIIT session consists of a warm up period of exercise, followed by 6 to 10 repetitions of high intensity exercise [EFFORT], separated by low to medium intensity exercise [REST], and ending with a period of cool down exercise.

The EFFORT should be done at close to your maximum intensity, with the REST being no more than 50% intensity.  One proven protocol for HIIT sets a 2:1 ratio of EFFORT to REST periods.

For example, 30 seconds of hard sprinting or your fastest walking, alternated with 15 seconds of jogging or slower walking. You perform this cycle 6 to 10 times. This protocol can be used effectively for swimming, skipping, cycling or any other form of aerobic type exercise you enjoy.

My own training experience, and that of the body shape displayed by sprint athletes, suggests this short, intense training is effective in encouraging your brain to reduce body fat and lay down muscle tissue.

But why? The key is HIIT tricks your brain into initiating your Fight/Flight stress response and as a result a cascade of hormones are released. These hormones cause a liberation of fat, an increase in muscle tissue and an improvement in aerobic capacity, even while you’re resting. Let me explain this in more detail.

FACT: Exercise is stress on your body. Your brain must always  interpret any stress, respond to this stress and subsequently adapt to it. Regardless of the origin of the stress, your brain interprets ALL as a physical threat and responds. For example when nervous I have the sensation of ‘butterflies in my stomach’, now I’m pretty sure there aren’t any in there but it sure feels like it! This is just one example of the direct correlation between a mental stress and a physical response, and it happens all the time.

HIIT is a stress on your body, it’s high intensity, short and powerful and very similar to the stress say, if you were getting chased by a predator or fighting for your life. Your brain adapts to this stress, that is, it prepares your body to reduce the risk of this type of threat ending your life. Your brain wants to keep you alive, that’s its job. So it’s appropriate then for you to be faster, stronger, leaner so you don’t get caught by the predator or you can fight off the predator, otherwise you’re dead. Your brain is in control, it controls what hormones are released, and it responds to HIIT by releasing the hormones which make you slimmer, faster and stronger.

 A word of warning though, HIIT may result in injury. The protocol I suggested isn’t set in stone, if you need more REST have it. The key is in the EFFORT and doing it once, twice or eight times doesn’t really matter, do what you can at your present level of fitness and health. Always warm-up appropriately and check you’re performing the exercises correctly and safely.

Warm regards

 

Brian Killian

Try this 15 minute routine at home now. You will need a fit ball.

Best Time To Work Out

Fitness by HIF Health Expert and Gabriel Method Fitness Coach Brian Killian.

There seems to be two types of people in this world, ‘morning people’ and ‘people who don’t like morning people’. I fall into the ‘morning people’ group however it is through absolute necessity not choice I find myself there. For the last 20 years I have risen to an alarm at 5am six times a week. I don’t say this in a vain attempt to impress you, I do so  to point out each time my alarm goes off the same thought pulses through my head ‘Oh no!’  I do not like getting out of bed!

However I do and head off to train ‘morning people’ in the parks of Adelaide every day except Sunday. Now you’d think over the years I’d get used to these early starts but I haven’t. Whilst I can drag myself out of bed to stand in a park and watch others exercise, the thought of joining in at this time of the morning does not interest me one bit.

Don’t get me wrong, I love to exercise but if it’s before 12 noon forget it. I am a night person, I love to stay up late and sleep in but I think the last time I did that I was probably in my early twenties, some years ago now. I have always done my training at night too. Whether it was football training or the many hours spent on the track when I was an athlete, after 5pm always suited me best.

And I think everyone has their own best time to exercise. Some of my ‘morning people’ clients are so lively in the morning I find it almost disturbing. They train flat out at 6am, often the sun’s not even up, yet their capacity to train is at its maximum at that time of the day. I find them amazing.

Some recent research I found from Canada suggests strength levels increase depending on brain activity levels, and these are different for each person. My brain doesn’t feel like it gets truly switched on until mid-morning so this may explain why the thought of training pre-lunch doesn’t juice me. So if you feel better and are lively in the morning, this is your best time to exercise.

There’s been a myth floating around for many years suggesting a morning workout results in more calories burned. However the truth is no reliable evidence exists to suggest that calories are burned more efficiently at certain times of day.

There is one advantage to exercising at 6am I’ve noticed. There’s not much else going on to disrupt you. Most people are asleep at 6am or just waking up, so exercising at this time gives you a clear run free of phone calls, text messages, emails and other urgent but often not important distractions. I have noted over the years my ‘morning people’ tend to be more consistent with their training, and are on the whole, very successful and balanced individuals.

If you are not a ‘morning person’ and force yourself to exercise in the morning you will more than likely give up. I don’t want to discourage you from trying however if you know your own internal body clock is not set for an early morning workout, I’d look for other options. Far more effective to find a time when your body feels like moving, when you can exercise with some energy and enjoyment.

I’ve seen too many people beat themselves up at 6am for a few weeks, then either get injured, sick or disgruntled and the opportunity is lost. Exercise must be connected with pleasure for it to become a lifestyle choice. If you can find that connection, exercising becomes a joy, and the lean, strong, fit body you deserve becomes a consequence of doing something you love. The time of day you are doing it could make all the difference.

 

Warm regards,

Brian. 

Try Yoga poses for better sleep 30 mins by eFit30.

 

Top 5 Ways To Boost Your Metabolic Rate

Want to boost your metabolic rate so that you can see faster fat loss success? If so, you need to start doing a few key things throughout the day that will help you burn more calories 24/7.

Those who do have a faster metabolic rate will see an enhanced level of fat loss results because of the fact it’s that much easier for them to create the calorie deficit they’re going for.

Let’s look at some of the best methods to boost your calorie burn out there.

Sip Green Tea

First, consider drinking at least two cups of green tea daily. Green tea contains certain compounds that will help to stimulate your metabolic rate and get you burning up body fat at a faster pace.

The slight caffeine content of green tea as well will help to boost your metabolism up even higher yet and help to energize your body.

Get More Sleep

Next, also consider getting more sleep. Those who are deprived of sleep tend to feel sluggish and tired all day long and also have a slower metabolism as well.

Furthermore, lack of sleep can also cause food cravings to set in, so yet another reason you should be getting enough.

Use Cayenne Pepper

Cayenne pepper is a fast and easy way to boost your metabolism as this spice will increase the amount of energy you burn off a heat in the hours following consumption.

If you prefer not to use cayenne pepper, adding chili peppers would work equally well.

Interval Train

Interval training is a must-do as part of your workout program if you want to see good results. After an intense interval training session, your body will burn up to a few hundred more calories over the course of the next 24 hours.

This significantly helps enhance your overall fat loss results.

Build Muscle

Finally, don’t overlook the power of adding lean muscle mass to your frame. The more lean muscle mass you have, the more calories you’ll burn at rest, so the easier fat loss will be.

Focus on strength training workouts or pilates classes to help make this happen.

So there you have the main ways to boost your metabolic rate so that you can go on to see the fat loss results you desire.

Do these and you won’t be disappointed.

Start here with this Pilates routine.