Great Cardio Workouts to Lose Weight

We all know that cardio workouts are an excellent way to burn fat. But some people do hours of cardio each week and seem to stay the same. They don’t lose an inch. Why does this happen and how can you stop it from happening to you?
There are 2 main reasons why people do a lot of cardio yet don’t lose weight:

Lose Weight

1. They do the wrong cardio workouts. There are great cardio workouts to lose weight and there are others which are not so good. You need to choose the right ones.
2. They do long duration, same paced cardio.
Let’s start with the second reason and see what we can do. The biggest mistake people make is that the main thing about cardio is to do it for as long as possible. To be able to stick to doing cardio for 60-90 minutes they do it at a slow-medium pace. Otherwise, you just can do cardio for so long. But this is a mistake. They’re not pushing your body to any real effort. You’re just wasting time and burning very little fat.
The key is to do intensive cardio. If you can’t handle high intensity workouts for more than a minute or 2, then do it in intervals: 1 minute of high intensity followed by a slower 1 minute and so on.

Great cardio workouts to lose fat
Some cardiovascular workouts are just easier to burn fat with since they are naturally more intensive. These include the following:
1. Running – my personal favorite and a great all body workout.
2. Jumping rope – The ultimate in-house fat burning cardio exercise.
3. Hiking – great for toning your lower body and to make a trip out of your workouts.
4. Rowing – excellent to develop upper body strength. Tremendous fat burning exercise.
You can also play a whole range of sports. Ball games, dance classes, kick-boxing and martial arts workouts are an excellent way to do some cardio which is interesting and fun. The key is, as always, make it intensive.

Article Source:

Cardio to Burn Fat – Secrets of the Fast Fat Burning Workout

Using a cardio to lose weight can be a very difficult thing to do. The common thought with most people is that doing cardio to lose fat is the quickest way to burn fat there is. Unfortunately, using cardio to burn fat can actually slow your results if you don’t do it right!

Cardio to Burn Fat

The most common method of using cardio to lose inches is called “steady state” training. This involves going at the same speed for long periods of time. This type of cardio workout is the most common thing that I see at most health clubs that I have been through.

A lot of the people who use the steady state cardio training method rarely lose any fat unless they are on a very restricted diet. The reason that steady state training is not the method all comes to back your metabolism.
As you probably already know, your metabolism is how your body burns calories. The higher your metabolism, the more fat you will burn. The best ways to increase metabolism through exercise are to add muscle mass or use high intensity intervals while doing cardio. Steady state cardio might burn a few calories while you do it, but has very little effect on your metabolism!

Not only that, but your body adapts very quickly to steady state cardio training, which can make it difficult to burn fat using this method. The first time you get on a treadmill, elliptical, exercise bike, etc., it feels very exerting by just doing a little work. But as you progress your body adapts more and more. It gets to the point that your body is so adapted to the same steady state workout that you have go to longer and harder to keep challenging it!

The Cardio Solution
As you can see, doing steady state cardio to burn fat is not the best option. If you want to burn fat with cardio, a great alternative to steady state is called Interval Training. Interval training is different than steady state cardio because it will play a huge role in burn calories and most importantly, increasing your metabolism.

Interval training is a great way to make progress because it involves alternating back and forth between high and low intensities.

Here is how to burn fat with an interval training cardio workout…
Use a stationary or recumbent bike if you are a beginner.

  1. Start out by warming up for 5 minutes.
  2. Then, increase the pace slightly and the resistance for the next 2 minutes.
  3. Then, go very fast for 30 secs – 1 minute – almost as hard as you can.
  4. Repeat the 2 minutes slow – 1 minute fast interval 3-6 times.
  5. End by cooling down for 5 minutes.

If you try doing this type of cardio workout to burn fat, you will see how much better it is than steady state cardio. By using interval training as a cardio method to burn fat, you will see how the changes in intensity every minute or two really makes the whole workout go much faster. Like I mentioned before, the best part about using interval training as a cardio workout to burn fat is that it will rev up your metabolism for optimal fat loss!

Article Source:

How Cardio, The Right Cardio, Can Help You Lose Weight

Do you hate spending time on the cardio machines, like a little mouse on its exercise wheel? Things like the treadmill, bike, rower, stepper or trainers. Have you ever been to the gym and watch as people will spend at least an hour on these machines watching TV or listening to their music. Well I hate this type of cardio, it’s boring and takes up too much time. I have better things to do with my time than spend an hour on an exercise machine while watching TV.


Do you know what the key is? Good cardio that is the key. Our bodies are designed to perform at bursts followed by recovery. What does this mean? This is about varying your workout to go fast and hard then recover for a period 1.5 times your exertion then follow that again and again.

Now to go further into this you need to first understand why endurance cardio is bad for your body. If you spend time on the lets say treadmill and do 60 minutes 5-7 times a week you are actually doing your body harm. Scientists have done studies to reveal that endurance cardio increases free radical production in the body, can degenerate joints, causes muscle wasting, reduces your immune system function and can even cause inflammatory responses in the body that can lead to chronic diseases. This type of cardio also only trains the heart at one heart rate range and doesn’t train it to respond to every day stressors.

Where as good cardio or High Intensity Training (HIT) or even interval training as some people might have heard it called in linked to increasing anti-oxidant production, an increase in metabolic rate which can help you burn unwanted fat and even encourage a healthy cardiovascular system. HIT cardio teacher the heart to respond to and recover quickly from the variety of demands meaning your ready to take on what you need and when you need it. By creating a variable aspect to your training you train your heart to recover in between burst of exertion and this allowing your heart and body to respond better to your everyday stressors.

The best thing about HIT type of cardio training is the fact that you do more in a lot less time, you reduce body fat, bring out superior muscular definition. Just think of weight training that is about short burst of exertion followed by longer recovery periods.

So next time you want to do some cardio and have 30 minutes to spare then try this instead of spending an hour on the treadmill or bike you will do twice the workout in half the time and then you can move on to better things like spending time with your family.

Next time you go to the gym or use your home cardio equipment try this:
Treadmill Warm up for 4 minutes at an easy pace say 6kph then run for a minute at say 8-10kph, then walk at 6kph for 1.5 minutes, then run for a minute at 10-12kph and then back to 6kph for another rest period of 1.5 minutes. Do this about 4-5 times depending on your time and then cool down at about 4-6kph for 4 minutes. This should take you 28 minutes in total.

I actually do this on my exercise bike every night at home while my wife also does her stepping. You can do this on a rower or what ever you like just change the intensity to suit your requirements.
This is what I do on my exercise bike at home each night. Warm up 2-4 minutes, 1 minute on the hardest resistance doing around 35kph, then slow and steady on an easier resistance at 25kph for 1.5 minutes and I do this pattern about 8-10 times depending on how I feel then cool down for 4-5 minutes on really easy at about 25kph to finish off.

When I go to the gym I use the rower and go flat out for 30 seconds – 1 minute and then rest for 45 seconds -1.5 minutes I do this for between 15-20 minutes and that is it. I am normally warmed up after about 5 minutes of skipping as I love skipping so I do a lot of it.

So there you have it the truth about bad cardio or hamster training as I call it and good interval or HIT cardio, it’s quicker, works better, trains your heart to deal with life better, takes less time, better for your body than endurance or long and boring training and you get to leave the gym earlier than everyone else.
SO next time your thinking of cardio think about HIT or interval training and give it a go, you will love it and love the extra time you have to do other things. Come on you can’t tell me you love spending hours on the cardio machines watching boring TV, after all you can live your life or watch someone else live theirs.
Thanks for reading.

Article Source:

Easy Vegan Recipes For Vegetable Side Dishes on Saint Patrick's Day

Saint Patrick Day is just around the corner so why not take a healthful approach to what you serve with these easy vegan recipes for vegetable side dishes. Celebrating with holiday parties is fun and since there will be plenty of green beer to sip on make sure to include some fresh healthful food for your event.
It’s easy and cool to offer shot glasses filled with celery or asparagus soup. Asparagus soup is one of the many easy vegan recipes that you can do the night before and then after work, simply take the soup out of the fridge, fill your shot glasses and serve on Saint Patrick Day.

Vegan Recipes

How about green olive tapenade on a toasted sourdough baguette? For holiday parties on Saint Patrick Day this dip can be made a few days in advance and again, just pull it out of the fridge prior to guest arrival and serve either already topped on the baguette or as one of your vegetable side dishes. (Recipe for olive tapenade can be found on page 83 in Budget Bash.)

Other vegetable side dishes your friends would enjoy on Saint Patrick Day are a cucumber salad with balsamic vinaigrette, Waldorf salad, fennel and mint salad or a cucumber and seaweed salad.
Of course, keeping it vegan and real let’s not forget a bowl of edaname either cold or warm with or without salt. All of these easy vegan recipes mentioned for your holiday parties won’t take much time and some can be made well in advanced, refrigerated overnight and then quickly transferred into fun and simple serving dishes as vegetable side dishes.

Roasted Asparagus Soup Recipe
2 1/2 lbs. thin asparagus, trimmed & cut into 2″ pieces
2 leaks, white & light green parts only, cleaned and finely chopped
2 T. Olive Oil
salt & pepper to taste
2 1/2 C. vegetable broth
Chives for garnish
Preheat oven to 425 degrees F. In a heavy roasting pan, combine asparagus, leeks, olive oil, slat and pepper. Mix to combine.
Roast, stirring occasionally, for 30 to 35 minutes or until leeks are golden brown & asparagus are tender.
Transfer the vegetables to a blender and add the broth. Process until completely pureed, taste to adjust seasonings.

Pour soup into shot glasses & garnish with chives if desired.
Waldorf Salad Recipe
3-4 Granny Smith Apples
2 Celery stalks, thinly sliced
4 oz. walnut pieces or pecans chopped
Mixed greens if desired
French vinaigrette dressing
Cut a few slices of apple with the skin on for decoration and then peel and core the rest of the apple and cut into thin strips. Toss the apple slices in lemon juice to prevent apples from turning brown.
Add the chopped celery, apple slices, nuts and mixed greens and toss with French vinaigrette.

French Vinaigrette Dressing Recipe
2 tbs. Dijon mustard
2 tbs champagne vinegar
6 tbs. extra-virgin olive oil
Salt and fresh ground pepper to taste
Mix ingredients in a cruet and serve with salad.
I hope you found these easy vegan recipes for vegetable side dishes fun to make for your holiday parties on Saint Patrick Day. Until next time, remember the Budget Bash mantra: make it simple, delicious, stylish, fun and economical to all!

Article Source:

How the Higher Mind Can Create Healing Miracles

When I was sixteen, I saw a flyer at a bus stop. It said, “Did You Know That the Mind Can Heal?” I picked up the flyer and took it home, and I distinctly remember my feeling of awe. I knew that this was something I wanted to dive into and discover its secrets.


Years later, I found a book called The Miracle of Metaphysical Healing. Now out of print, the book was about a woman named Evelyn Monahan who healed herself of blindness and a paralyzed right arm. She developed a technique called “The Metaphysical Healing Technique” that has stayed with me for many years, and I’ll tell you more about it as you read on.

When you reach your higher mind or assist others to reach theirs, possibilities open beyond anything you’ve ever been able to accomplish before. This higher mind is infinite and contains no limits. You can reach it through awareness or prayer or sheer intention. You make a profound healing connection, and you open to the healing power.

Over the years, I’ve adapted Evelyn Monahan’s healing technique, and here’s what my current version looks like:

* Find a quiet place to be, and close your eyes. Take in three deep breaths and be aware that you’re breathing in great energy.
* Say to yourself:
“With the wisdom of my higher self and the power of my healing mind, I am healing myself now. All the cells of my body and all the powers of my mind are healing me now.”
* Then you state what you’re healing, staying as positive in your language as possible.
* Next you imagine in as much detail as possible the healed state of whatever you’d like to heal.
* You may want to imagine healing light beaming on you and streaming from you.
* Then you imagine yourself visiting a healing practitioner or a doctor who says to you:

“I don’t know what you’ve been doing. It must be some kind of miracle. You’re completely healed!” * After this, you may want to give thanks in advance for the wondrous healing you’ve experienced.
Everything is possible, and you can remain in a consciousness of healing. Do this two or three times a day. Five minutes each time may be all you need.

How it Helped Bob with Cancer
A number of years ago, I worked with Bob who had an inoperable cancerous tumor in his right lung. First he healed his anger and frustration and adopted a greater healing attitude. He wanted to understand mental healing and be in touch with his spirit. With the healing technique, he imagined the healing process of his cancer with the white cells carrying away the cancerous cells, and then he imagined the growth shrinking. Next he envisioned his doctor telling him it was a miracle that he was now healed.

He spoke to the consciousness of his cells, saying, “Complete healing is happening in all my cells. You are all working in perfect harmony now.” Next Bob imagined a pool of healing water, and as he waded in, the water washed away anything he didn’t need in his body and brought him new life. He imagined himself holding his great grandchildren, feeling joyful, full of faith and life. He put his thumb together with his index finger, saying, “I am healing myself now.”
This approach, together with nutrition and other healing tools, gave Bob many years more of his life. He had also shifted his attitudes and connected with his spirit.

The Principles Involved
* The first principle is, of course, prayer and making the connection with this powerful state of consciousness.
* The next is direct suggestion. You make a strong suggestion that “with the wisdom of your higher self and the power of your healing mind, you are healing yourself now.” This is an appeal to the highest parts of your being to activate and perfect the process of healing.
* Next is visualization, the great healing technique that impresses on every part of you that great possibilities exist. As you visualize, you create a healing state of vibration in your body and mind.
* Another principle is called trance rehearsal, rehearsing the healing practitioner or doctor’s amazement at the power of the healing that’s taking place in you.
* Gratitude in advance is a healing secret that works its own wonders.

The Power of Spiritual Mind Healing
You can also do this for your own self. Miracles may take place soon – or it may take a while. Divine timing has its own schedule. You have resources in your spirit to transform life at its core by making this connection. With the wisdom of your higher self and the power of your healing mind, you can create shifts in consciousness that profoundly alter the course of your life.

Article Source: