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10

What the author refers to as Burst Workouts most other people will call HIIT, or High Intensity Interval Training. The reason this is highly effective, compared to say slow-poking it on an elliptical for 60 minutes, is that it generates an "afterburn" effect that lasts up to 24h after your workout. Multiple studies shows this and a quick search on Google ...


10

If you have a typical Indian diet like I used to (though I don't want to typecast or stereotype here), it's probably very carbohydrate-heavy. This means a lot of wheat, rice, potatoes and sugar. (Ignore everything below if this is not the case) Based on personal experience (lost 8 kilos in the last 6 months), but absolutely no other qualification ...


10

Yes, combining strength workouts with non-strength workouts will reduce the effectiveness of the strength workouts. Of course, that should be acceptable if your goal is broader than pure strength. Per Tom Kurz' Science of Sports Training, page 174: Combining strength exercises and endurance exercises in one workout reduces strength gain without ...


7

First, I would have a physical to make sure you are healthy enough to start an exercise program. The one statement in your question that concerns me is the "get extreme in a few weeks". Being fit is not a short, one shot deal that you can accomplish in a couple of months and boom, everything is grand. It's a long (hopefully lifelong) process that builds ...


6

Indulge me by letting me give you a little back story. I lost a lot of weight, most of it fat. I wasn't too happy with the end result so I worked on getting back some of the muscle I lost. I started out with a program called StrongLifts 5x5. I'm not providing a link because it's creator has done some very controversial things lately and wouldn't ...


5

Capsicum is an extract of the compound in hot peppers that make them hot. As such it has side effects similar to that of eating a bunch of hot peppers. From WebMD "Side effects can include stomach irritation and upset, sweating, flushing, and runny nose." That said, technically speaking, any compound that causes the body to heat up will burn more calories, ...


5

That is partially true. Zone training is a common way of improving fitness. However, the zones adapt to your level of fitness, so the percentages you see are SWAGs (Seriously, Wild-A## Guesses). A better measurement is the breath/talk test. Recovery zone, you can talk normally but your body temp is slightly elevated. Aerobic zone, you can talk in ...


4

Same way you burn any other fat; expend more calories than you consume and increase your muscle mass--there's no such thing as spot reduction. (I also tend to avoid carbs after dinner, but it's not clear to me that doing so makes any significant difference.) Diet is the biggest factor--don't underestimate the amount of dietary discipline in that cover shot. ...


4

If you're trying to build muscle and lose fat, I've heard it's about 1 gram per 1 pound of body weight.


4

The ammonia smell is caused by your body using protein as a fuel source. When necessary, the body will turn to breaking down protein to get glycogen, and the waste products can over load the mechanisms for getting rid of them. When this happens, one of the pathways for excretion is through sweat, and ammonia is one of the waste products. This will generally ...


3

1.5 stones is about 21 lbs (I had to look it up). That's a lot of weight, but not completely impossible. The danger that comes from extreme calorie drops has to do with making sure your body has enough of the right stuff to keep itself happy. You will typically lose a lot more weight when you first start off, and then the progress will begin to taper. To ...


3

It won't directly, but it can indirectly. You have to have a decent calorie surplus to grow muscle - otherwise your body can't build on what you've done in the gym, and you won't grow any muscles. Running alongside your workout can burn the extra calories that you were going to use to build muscle. This is probably what your friends are referring to. ...


3

As mentioned in this prior post (How to lose fat only in your thigh?) you really can't spot/target reduce fat. What you can do is go on a diet plan and develop a workout plan specific to those areas you want to increase muscle in. The most difficult area (for a man) to reduce fat is the stomach/oblique area. Steps to success: keep a food diary for 1-2 ...


3

Your question is somewhat vague, but I think typical of someone looking to lose some weight and feel better about themselves health wise. There's a few steps to take prior to the hard work: start a log of everything you eat for two weeks start a log of any exercising you are currently doing write down some specific goals - both long and short term: lose ...


2

For lifting: Training for Newbies, part 1 Training for Newbies, part 2 For Running: 8 Week Program I'm an IT guy too. It does not take much, just avoid the junk food, and go take a long walk sometime during the day. Figure out how many calories you can take in, then track them using something like: Fit Day


2

Calories are energy factors, and you burn them in several ways: At rest, your body burns calories as energy (that it gets either from food and nutrients Or from your body fat) to keep glands,hormones, and organs working normally. when you exercises, you stress your body and thus require more oxygen and energy for your muscles, bodily hormones and organs to ...


2

Lowering your fat percentage (burning fat) can be a good goal, but you should be careful not to set unrealistic goals. Wanting a lower fat percentage than you are genetically designed to have can be very frustrating and unhealthy. For a man having a fat percentage between 6 and 15% is perfectly fine. It depends on you body type how much fat percentage you ...


2

What do you mean by "supplements?" If you want to lose body fat, there are a plethora of "fat-burners" and thermogenics available. However, they can be dangerous if you misuse them. The safest way to lose body fat (IMO) would be High-Intensity Interval Training. Programs like p90x and crossfit—to name a couple—are great for people trying to shed some extra ...


2

If you want to loose weight and want to get rid of excess fat, you should change what you eat and how. Reduce the Calories you consume, you could start by adding more vegetables to your diet and eat regularly. If you want to add muscle by weightlifting you should have a look at StrongLifts 5x5. It is a beginner weightlifting programs that takes a linear ...


2

"Burst" workouts, or high intensity interval training, can't be better than cardio. They are cardio! They're just stop-and-go or do-this-do-that-rest-do-this-again or do-this-now-faster-now-slow-down-now-faster-again cardio instead of "steady state" do-this-one-thing-at-a-constant-speed cardio. Interval cardio is definitely efficient for improving ...


2

There's no one specific type of routine for getting "ripped". It's generally agreed in the bobybuilding circles that the formula for getting ripped is an increase in exercise volume with a corresponding decrease in calories. Each part of this equation should be done gradually. For example, remove 250 to 500 calories from your total caloric intake over a ...


1

Workout: Given your target weight and current physique I would look into Jim Wendler's 5/3/1 strength training program and do HIIT cardio 2-3 days out of the weeks and only after you've lifted weights. 5/3/1 is awesome for both beginners and advanced lifters alike, and it focuses on starting light first to build confidence and momentum into the program. It ...


1

If you're indeed doing the above exercises consistently (hopefully you take time to rest), you should not need any other exercise to burn fat. Those will torch your fat for you. What you might want to do is consistently track your body fat percentage. There are tools on the market for measuring your body fat percentage. Get one and measure your fat ...


1

It's definitely true, however both metabolic functions can be happening at the same time, different pathways. From the suggestions I can mention, Acetone smells like nail polish remover, ammonia is a common household cleaner. So do you smell like you had your nails done (or perhaps your girlfriend did hers) or that you've been cleaning all day? That may ...


1

In general it is thought that your body takes three approaches to energy sources while exersizing. If your percent heart rate (HR) is below 80% usually people will be burning fat. If your HR gets higher, your body will switch to using glycogen for fuel, since it can be processed faster. Eventually you can burn muscle, but that is usually pretty extreme. ...


1

The "fat burning zone" is a badly misinterpreted piece of information that has somehow become written in stone among exercisers. Your body burns fat at all times during exercise, the proportion of fat to other energy sources just varies according to how intense the workout is. Additionally, while you may exercise longer at a lower intensity, the total ...


1

The 'fat-burning zone' is a relatively unproven idea on heart rates and fat loss. If you wanted to you can look at the two results and split the difference and aim for about 133-135. However, how accurate will your heart monitor be in practise? If you are interested in weight loss, any substantial amount of cardiovascular activity combined with a calorie ...


1

Gain muscle and burn fat at the same time is really hard. I tried it for several years and never really made much of a progress. The thing is if you want to bulk (gain muscles) you have to make sure your muscles get enough energy so that they can grow. So my advise is, forget about burning fat if you really want to gain muscle, do it in a 2 phase manner, ...


1

Because body building isn't an exact science like bridge building (and even that has gone horribly wrong more than once), you're going to have to keep a food diary and a workout diary. The food diary tracks calories, protein, (and slip ups) and your weight. The workout diary tracks your strength and work capacity and aerobics. You can start with WebMD ...


1

You can't spot reduce, but you'll lose weight as long as you burn more calories than you consume. So eat less and exercise more, and weight loss is guaranteed. Also, you say you mainly do power and weight exercises. Try more cardio, such as running, which burns far more calories per hour than strength training does. (As far as I understand, the notion of ...



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