Are You Drinking Enough Water?

Hit the Gym Wet

To get the most from your workouts, the American College of Sports Medicine recommends drinking about 17 ounces of water two hours before exercise to allow for adequate hydration and time for excretion of the exess. During exercise, drink regularly to replace the water lost through sweating. To test if you are drinking enough while exercising, weigh yourself before and after the workout; if you weigh less you are dehydrated.

Give Your Energy and Metablolism a Boost
For an energy Boost drink 12 ounces first thing in the morning. Your body loses fluid stored overnight, which can make your mind foggy. Starting your day with water may keep you from seeking out coffee or caffeinated tea, or at least help you cut back.

For Craving Control
Drink 12 ounces 30 minutes before meals. Whenever you feel a hunger craving, drink first. If you're still hungry have a balanced snack or healthy meal.

For Higher Metabolism
Drink water throughout the day. Mild dehydration can slow your metabolism by as much as 3%. A German study found that drinking 50 ounces of cold water can help you burn up to an extra 50 calories per day - that's 5 pounds per year - without exercising! Experts think the metabolism boost is due to the extra effort needed to raise the water's temperature to 98.6 degrees F.

Lack of Water Leads To:

• Fatigue/Weakness
• Thirst
• Headache
• Cramps
• Stress on the heart
• Dizziness

Sources of Water

8 Glasses a Day

Research varies as to how much water a person needs to consume in one day. The general guideline of eight 8 ounce glasses per day is just that - a guideline to help you maintain healthy function. Water regulates your body temperature; aids in digestion, circulation and joint lubrication; maintains blood volume; flushes toxins from the liver and kidneys; and helps decrease the risk of numerous cancers by 50% or more.

Solid Foods

Water is ingested via our food sources as well. For example, fruits and vegetables are mostly water. Watermelon, apples, grapefruit, broccoli, lettuce, celery and carrots are all good sources of water.

10 Minutes to Boost Fitness

10 minutes to Fitness

Getting in to the club, or starting a workout program can be a challenge - especially in the summer. Becoming physically fit doesn’t take as much time as you think. If you are thinking about starting a fitness program but don’t know where to start, here are a few simple exercises you can do at home.

Squats Keeping feet hip width apart, bend at your knees squeezing glutes and keeping shoulders square, return to start position and repeat. Do 15 – 20 reps working up to 3 sets. Exercising your legs is a great way to burn calories as developing the largest muscle groups has been proven to increase metabolism.

Wall push ups Stand facing a wall and ex¬tend your arms in front of you. Lean forward slightly and place your palms against the surface. Bend your elbows until your nose nearly touches the wall. Push back out to start. That's one rep. Do two to three sets of 15.
These are a great way to build upper body strength and work many muscles at one time.

Bicycle Crunches Lie on your back and lift your knees up to your chest. Put your hands behind your ears. Point your toes. Squeeze your abs and press your back flat into the floor. Lift your shoulders off the floor and twist to the right. At the same time, extend your left leg straight out. Now, twist to the left and switch legs. Your left leg should now be bent and your right leg straight. Continue twisting your shoulders and switching your legs as if you were pedaling a bicycle.. Start with 10 twists per side, or 20 in total. Keep the low back pressed down the entire time. Work at a moderate speed.

For more information, or to schedule a free consultation with a Boost Professional Personal Trainer, please email us at info@myboostfitness.com

How to do Interval Training

How to do Interval Training
Warm Up
Before your begin the training you need to warm your body up, and prepare it for exercise. Warming up is very important as it helps prevent injuries.
1. Start by jogging at a slow pace for 5 minutes.
2. Performs some stretches for 5 minutes, paying particular attention to your calfs, hamstrings, ancles and buttocks. But don't forget to give your upper body a stretch too.
3. Slow jog for another 5 minutes.
Interval Training
Now the high intensity exercise begins. For each of the sprints try and run at 80% of your maximum capacity. This does not need to be an exact pace, but run at sprint speed whilst also knowing that you could run a little faster if you were being chased by an angry bull. Keep your breathing at a regular pace with you are running. Many people find it helpful to breath in over two steps and breath out over the next two steps, this way you will run four paces per breath.
4. Sprint at your 80% pace for 30 breaths or 120 paces.
5. Jog at a slow to medium pace until you have recovered your breath, which should be after about 3 minutes.
6. Repeat the sprint and jog cycle three times.
Warm Down
7. Jog for a further 3 minutes.
8. Stretch your muscles again for 5-10 minutes.
This whole routine should take just over half an hour and if performed twice a week should help you to burn the fat that you want to loose. The great thing is that not only is this the best exercise to burn fat but it is also the best for getting fit quickly.
If a program like this is still too much of a struggle for you and you need extra motivation, think about downloading cardio workouts to your mp3 player from www.iTRAIN.com. Its like a personal trainer but without the expense.
Please make sure you speak to a doctor before starting this or any other strenuous physical activity. Also do not push yourself to hard, if when exercising you experience pain then consult your doctor before continuing.

The Best Exercise to Burn Fat

We all know that exercise helps us loose weight, improves our health and increases our metabolism. But many people don't know that how you exercise, rather than how long you exercise, will have a big impact on how much fat you burn.
So what is the best way to burn fat? What is the right kind of exercise to do? A study at Laval University, Canada found that a group following a program of high-intensity intermittent-training lost nine times more fat than those following a normal endurance training program.
High-intensity intermittent-training also known as interval training or fartlek involves a combination of short sprints with jogging in between. The interesting thing is that during the training sessions the endurance group burned more calories than the interval training group. It would therefore seem sensible to assume that this group should have burned more fat; but over the course of the study it was actually the interval training group that burned the most fat.
The researchers discovered that interval training increases the bodies resting metabolic rate and so your body continues to burn fat after you stop exercising. This means that on an interval training program you can burn fat even whilst you are sleeping or watching television. It's like a weight loss dream come true. Well almost.

How Stress Affects Your Weight

If you're under a lot of stress you probably have noticed many different symptoms. You may not sleep as well as you'd like, your mood may be affected, you may crave more sugar and starches and you likely will notice weight gain especially around your midsection. Stress affects your weight the following ways:

1) Breaking down lean muscle tissue
Elevated stress hormones contribute to the breakdown of lean muscle tissue. The breakdown of muscle tissue is very detrimental because muscle tissue is metabolically much more active than fat, meaning it burns more calories. When you are breaking down muscle you are in a catabolic state as opposed to anabolic-building muscle.

2) Increased cravings
High cortisol levels from too much stress cause increased cravings for sugar and refined carbohydrates. Often one will reach for poor quality foods (sugar) to satisfy cravings and keep them going and as a result pack on more pounds.

3) Increased abdominal fat
Numerous studies have linked stress and the oversecretion of cortisol with obesity and increased storage of abdominal fat.

What to do about it:

* Practice stress management techniques 10-15 minutes each day.

* Exercise

* Include protein with each meal to stabilize blood sugar levels.

* Identify the stressor and work toward making changes if possible.

* Take nutritional supplements especially B-complex vitamins and vitamin C to help deal with stress. Those under lots of stress are depleting their bodies of vitamin B and C at a faster rate compared to those not under as much stress.

* Do saliva testing to evaluate stress hormone levels.

For more information, email ereardon@myboostfitness.com

10 Commonly Used Excuses to Avoid Exercise

1. Excuse: “I’m too busy at work during the day to find time to workout.”

Truth: Everyone is busy, and if it’s time on this earth you value, you should put your health first. If you don’t, what you're actually doing is letting time slip right through your fingers. Exercise improves your mood, your energy level, and promotes better sleep; making you more efficient at all those daily tasks that eat up your time. Make exercise a daily priority by scheduling it into your calendar or "to-do" list, like you would for any important meeting. Then, you will hold yourself accountable and exercise will feel like a natural part of your workday.

2. Excuse: “Health club memberships are too expensive.”

Truth: Memberships are available at a variety of price points, some as low as $19. In 2008, average monthly membership costs a little over $40. In 2010, $40 can get you a manicure/pedicure, a date night at the movies, or maybe a new sweater. When you evaluate where to allocate your $40, remember that those purchases, and most others, cannot improve your health or save you money, but exercise can, so plan your investments carefully.

3. Excuse: “Everyone at the gym is fit and in shape.”

Truth: People of all populations, ages, genders, weights, shapes, sizes, and skill levels workout at a club. Club staff, personal trainers, and other members will help ease you into the club environment. A trainer can show you the ropes, make you feel at home, and demonstrate proper exercise technique so you’ll feel like a pro on the fitness floor. Meeting a new workout buddy or bringing a friend can also provide the social support you need to get started and maintain your routine.


4. Excuse: “Why join a health club when I can exercise outside?”

Truth: Sunshine is beautiful, but exposes you to harmful UV rays. Every day is unpredictable - rain, shine, sleet, heat, cold, or snow, a health club provides a protective environment for working out; no matter what the weather is like outside.


5. Excuse: “I’m not overweight, so I don’t need to exercise.”

Truth: This is a big misconception. Exercise is not just a way to lose weight, but also a way to keep yourself healthy. People of any weight can have underlying health problems like diabetes, heart disease, and osteoporosis that can go undetected. Cardio and weight training help build a healthy heart, lungs, muscle mass, and strong bones; which are key to combat disease as you age and will help you live a long and healthy life. 7, 8


6. Excuse: “Dieting alone will yield the same results as exercising.”

Truth: Exercise is one of the most central components in maintaining your weight and improving long-term results. Ultimately, the most successful weight management plan is a combination of a healthy diet and daily exercise.


7. Excuse: “I can just workout at home on my own equipment or with fitness video games.”

Truth: Setting up a home gym means buying expensive equipment, taking up precious space, and spending time and money for equipment maintenance. A decent treadmill can cost about $1,000 (that’s the price of over two years of membership at a health club!). At home you’re on your own - you have no professional there to ensure proper technique and to help prevent injury. As far as video games go, a new study says Wii Fit provides insufficient stimulus for fitness changes and no major improvements in daily physical activity, muscular fitness, flexibility, balance or body composition. Leave the video games to Mario. Besides, it’s good for your mental health to get out of the house and go to the club for a change of scenery and to socialize, instead of being home alone. 9


8. Excuse: “There aren’t enough things to do at a health club.”

Truth: Boredom? Impossible! If it’s variety you want, health clubs have it: treadmills, ellipticals, weight machines, personal training, yoga, pilates, zumba, spinning, basketball, racquet sports, swimming, nutrition counseling, and spas. Not to mention a friendly staff of trained professionals.


9. Excuse: “Exercise isn’t all that important to my health.”

Truth: If exercise were a pill, it’d be the most potent and effective one ever made. Lucky for us, you don’t need to wait for a prescription; you just need to decide to get up and go. Regular exercise prevents chronic disease like diabetes, arthritis, and heart disease, increases productivity, improves your mood and your energy level, minimizes stress, promotes better sleep, and leads to decreased work absenteeism. Still need convincing? 1, 2, 4, 7


10. Excuse: “I can’t find a health club that fits my needs.”

Your already at our blog - might as well come to the club at least. With three convenient locations, great classes, personal training and memberships starting at just $19 a month - Boost Fitness might be just what you are looking for.

How to determine your target Heart Rate

One of the most common questions we get at Boost Fitness relates to what is my target heart rate. There are a bunch of little ways to mathematically figure out how you can improve your diet and exercise, and one of these ways is to determine your target heartbeat rate, and then use that information when you are exercising in order to get the most out of every single workout. Here is the math that you need to figure out in order to determine what your target heartbeat rate is.

First, take your age.Now subtract your age from the number 220.

220 - [Age]

Now take the difference, and perform these two mathematical equations:

[Your Number] x 0.6 =

[Your Number] x 0.8 =

Now take these two numbers and divide each one by 6 separately, so that we can get a target heart rate for 10 seconds rather than the full minute.

[First Result] / 6 =

[Second Result] / 6 =

The two numbers that you get as a result make up the range of beats per minute that should serve as your target heartbeat rate. Let us look at an example to explain this concept further.

First, take your age, 40 years.

Now subtract your age from the number 220.

>> 220 - 40 = 180

Now take the difference, and perform these two mathematical equations:

180 x 0.6 = 108

180 x 0.8 = 144

Now take these two numbers and divide each one by 6 separately, so that we can get a target heart rate for 10 seconds rather than the full minute.

108 / 6 = 18

144 / 6 = 24

What this means is that if you are a forty year old, then your target heartbeat rate should be between 18 beats and 24 beats in a 10-second count in order to be in the right cardio range.

After approximately 15 minutes worth of working out, not including your warm up, you should find your pulse on your neck using your index finger and your middle finger. Count how many beats you have for ten seconds exactly. If the number falls between your range, which in our example was 18 to 24, then you are doing good. If you get less than the lower number, you need to increase your workout intensity. If you get more than the higher number in the range, then you need to decrease the intensity of your workout.

When your heart rate matches with these numbers, that is when you know that you are getting the most benefit out of your workout. This is the best possible way for you to benefit from exercise for weight loss, so make sure that you know your numbers.

Beat the Winter Blues with Exercise

Anybody who has ever exercised on a regular basis will tell you that they get a high from a good sweat session. It has long been believed that the body releases feel good hormones after exercise that are responsible for that great feeling. Recent research has proved this theory directly relating your workout with a feel good sensation.

Endorphins, the bodies all natural feel good painkillers are released post workout and are responsible for that after exercise bliss. Scans of athletes brains revealed that immediately after exercise regions of the brain associated with mood are flooded with endorphins. The greater the flood of endorphins the better the high. If you tend to suffer from the winter blues then try out exercise as an all natural ‘medication’ from your usual depression. The only side effects will be a better body.

Working out while Pregnant?

I am Pregnant - can I work out?

If you are pregnant you can still workout, in fact it can improve the baby's health, make the birth go easier and allow you to loose the unwanted pregnancy weight faster after birth. Even though you can workout you need to follow a different set of guidelines. Your workouts should be shorter, 20-30 minutes, and you can't go as strenuous as you normally could because the fetus can overheat. Also the fetus needs its fluids and oxygen so drinking plenty of water and focusing on steady breathing is important. After the first trimester exercises laying on the back need to be excluded as well as high impact exercises do to pressure on organs, joints and the fetus. Also when squats are still okay, you should not do them too low or with more then your body weight due to the changing of the pelvis. And as always a doctor should be consulted first because everyone and every pregnancy is different.

Four Easy Ways to Boost Your Metabolism

Sure you lose some weight by keeping a close eye on what you eat and going all out in the gym. But you can also keep the fat burning for hours upon hours after your workouts as long as you follow these super tips.

Always Train Your Legs

Your legs are the biggest and strongest muscle group in your body. (If they aren’t and you are benching more than you squat, then we have a problem that needs fixing now!) By using these big strong muscles and turning most upper body workouts into whole body workouts you will ramp up that metabolism and have your body in catch up mode for a long time post workout.

A great way to incorporate your lower body into your workouts is to prioritize them. Get it done first before you move onto your favorite upper body exercise.

Rest Less Between Sets

This is a sure fire way to increase the intensity of your workouts. Instead of the usual 5 minute, grab a drink, talk to the hottie on the elliptical, flex in the mirror rest, grab a stopwatch and keep it to 60 seconds. No guess work here, use a stopwatch or your 60 seconds will turn into 5 minutes before you know it.

You’ll find that using this method decreases the time you need to spend in the gym because you’ll be getting through your sets a whole lot quicker.

Crank Up The Intensity With Your Cardio

No more boring cardio workouts on the treadmill my friend. The best way to both boost your fitness and fat loss in with high intensity interval training. This type of training will no only boost the number of calories you burn during your workout but also keep it going for another 24-48 hours.

Try this little workout instead of your usual boring cardio – 10 sets of 200 meter sprints with 90 seconds rest between sets. Your rest can be slow walking with your hands on your head or standing still with your head in a bucket depending on how you feel!

Once you’ve done your 10 sets, head home and let the fat burning continue.

Stick With Compound Exercises

Exercises such as bench presses, pull ups, chin ups, dips, squats, deadlifts and lunges should make up 90% of your workouts. Ditch the isolation exercises such as bicep curls, tricep kickbacks and leg extensions unless you have time to waste. The big exercises will use more muscles and burn more calories leaving you with a bigger, stronger, leaner body in less time.

For more information our a free workout with one of our trainers - visit us online at www.myboostfitness.com

Article source : http://maxhealthupdates.com/four-easy-ways-to-boost-your-metabolism/