How Long Does It Take To Get Fit?

Posted by on May 6, 2016 in Exercise, General | 2 comments


Black Couple Stretching in Park


It Depends


Well, the truthful answer is that is depends.

It depends on your starting point. What shape are you in now? What’s your level of fitness?

It depends on the quality and quantity of your exercise program. How much effort you put in. How diligent and disciplined you are.

It depends on what you eat. You can’t out exercise a bad diet. Let me repeat that because it bears repeating- You can’t out exercise a bad diet.

It also depends on what your goal is compared to your starting point.

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How To Build Muscle The Right Way- It’s Not What You Think

Posted by on May 2, 2016 in Exercise, General, Physiology |

Rick's BicepBuilding muscle comes from resistance training.

Resistance training is any exercise that causes your muscles to contract against any external resistance. Examples of resistance training or “load-bearing exercise” would be lifting weights, using resistance bands, using your own body weight as in push-ups, carrying bricks, or in my case, carrying heavy bags of mulch for my wife’s gardening. Thanks for the extra exercise, honey.

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High Intensity Interval Training- The Shortcut to Losing Fat

Posted by on Apr 27, 2016 in Exercise, Fat Loss, Weight loss | 2 comments

Man Running On BeachA common reason for not exercising is a hectic schedule and lack of time. And that’s completely understandable. Work keeps us busy, family keeps us busy, and life in general keeps us busy. But is that a reason to ignore our health? We find time for other pursuits that are important to us. Why not our health?

No one can say that exercise isn’t important and actually mean it. The real issue is that we think exercise has to take a lot of time to be effective. And because it requires a fair amount of effort too, we’d rather not put in the time.

What if I told you that there’s a form of exercise for losing fat that’s been scientifically proven to be:

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Aerobic Or Anaerobic Exercise- Which Will Burn More Fat, More Quickly?

Posted by on Apr 20, 2016 in Exercise, Fat Loss, Weight loss | 2 comments

Aerobic vs. Anaerobic Exercise



Aerobic and Anaerobic Defined


Aerobic exercise is what we usually call “cardio.” Aerobic actually means “with oxygen.” This type of exercise stimulates the heart rate and breathing, which controls the amount of oxygen that gets to the muscles to help them burn calories for fuel. But it doesn’t usually increase the amount of oxygen needed by your body so much, that you’re unable to continue the exercise for more than a few minutes. You are able to continue it. This kind of exercise is usually low to moderate intensity.

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How Much Protein Should You Eat Every Day?

Posted by on Apr 11, 2016 in Macronutrients, Nutrition |

Protein word cloud



Benefits Of Protein


Protein is important for your health. Some of its benefits include:

  • More muscle and strength– protein helps to increase muscle mass. You can build muscle without eating any protein, but if you lift weights or do other resistance exercise, the combination of the two has a synergistic effect.
  • Higher metabolism– because it increases muscle mass, and muscle requires more energy for maintenance, it also increases your resting metabolic rate, your metabolism. You burn more calories, even at rest.
  • Less weight-  because it can boost your metabolism and reduce your hunger it can help you lose weight as well. It takes almost twice as many  calories for your body to breakdown and absorb protein as it does for carbohydrates.
  • Less hunger– because protein is filling, you feel full with less food. In one study, women who increased their protein intake to 30% of total daily calories ate 441 calories less per day on the average.
  • Greater bone density- here’s a big benefit for our age group, especially as we get older and especially for women- research has shown that a higher protein intake increases bone density which results in a lower risk of osteoporosis.
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