In this article, I briefly want to summarize what High Intensity Training is all about and share some of my personal experiences following this training method.

An overview of HIT Basics
When you are training according to the HIT method, you perform only one set of each exercise and you train each muscle group only one single time per week.

Yes, I am being serious, here. You do 1 set of, say, bench presses right now and then really don’t do any more bench presses until the same day in one week’s time.

The reasoning here is that with high intensity training, you place your muscle groups under utterly severe tension, resulting in a huge growth impulse, and then you give the muscles a great deal of time to recover and build.

How can you get a really strong growth impulse with just one set? HIT has two factors to it, making it extremely intensive:

1. Flawless Execution
You do each and every repetition of an exercise with painstakenly ideal form and you also carry out the repetitions very slowly. Meaning: Zero cheating or pulling your weights, zero excessive tension in any parts of the body not immediately involved in the lifting and lots and lots of pain in the muscle tissue.

2. Going Past the Point of Failure
Following most training methods, repetitions will be done to muscle failure. I.e. you keep pushing right up until you simply can’t move the weights any longer, regardless of how hard you try. That is the point of muscle failure and also the point where a set ends. In HIT, you’re going past that point.

This need some additional explanation, of course. After all, how can you go beyond failure?

How to go Past Failure
There are a number of strategies employed to assist you move over failure in HIT. Here are some of them:

Get Someone to Help Out
For some exercises, this can be quite a simple option. Everyone knows the spotter can help out a little bit on that final repetition, when you’re doing bench-presses. With high intensity training, the spotter will wait until you reach the point of failure and then very softly give you support for the next two to three reps.

Pyramid Training
An additional technique is to quickly lower the weight load right after muscle failure is reached, and complete a few more repetitions while using reduced weight load. When using machines, you could employ a spotter who takes away a few plates for you and when using dumbbells and barbells you can prepare one heavier and one lighter set of weights and then switch between these as quickly as (safely) possible.

Five Second Rest
This final one is a technique you can also work with on your own: As soon as you have reached the point of failure, return into a neutral ( non tension) position, wait for 5 seconds and then start pushing again until you reach failure a second time (usually after just one or two reps).

My Experience With HIT
Doing HIT training is a pleasant experience for around six and three quarters of every week after which it turns into a truly excruciating experience for the rest of the week, starting with the beginning of the workout and ending an hour or two after it is done.

I was pleasantly surprised with how much strength I gained during my time doing HIT. I sort of thought that performing just one set a week would lead to minimal gains, at best, however I made as much, if not more, progress as I did with volume training before. I should also mention that when training HIT, I felt in good, pain-free shape at least five days of the week. With more traditional split-training type of routines, I usually feel sore all over on most days of the week.
The most interesting facets of HIT are actually the mental ones, though. To begin with, it’s just extremely difficult to train as hard as is needed. Without someone spotting for you, and motivating you to keep going, it’s very difficult to push yourself far enough. I also noticed that my attitude approaching each exercise was effected by the fact that I constantly knew this one was going to be the only set for an entire week. You always go in driven to “make this one count”– and you come out wondering why the hell you are doing this to yourself.

My personal conclusion: High Intensity Training is definitely an interesting, advanced workout method.

Click here to read more about advanced workout routines.

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Recent research evaluated the impact of regular use of acid medications on body weight and BMI. In this study, 24 subjects with reflux disease were followed for 2 years and compared to 24 control subjects. At the beginning of the study there were no differences in body weight and BMI between the study groups. The treatment subjects were then placed on antacid medications while the control group was counseled on lifestyle and diet. After 2 years, 70% of the treatment group had gained approximately 8 pounds compared to the control group whose weight and BMI were unchanged.

We don’t quite understand why antacid medications seem to cause people to gain weight. Some scientists believe that heartburn medications inhibit our ability to digest and absorb proteins which contains amino acids such as tryptophan, tyrosine, and phenylalanine. A deficiency in these amino acids may decrease the production of important brain chemicals that regulate appetite and metabolism. For example, l-tryptophan is the building block for serotonin; the brain chemical that allows you to feel “happy”. L-tyrosine is an amino acid that is used in the production of thyroid hormone and dopamine; two compounds the impact metabolism and satiety.Phenylalanine plays a role in the production of endorphins, a natural compound, similar to morphine, that makes you feel good.It is also possible that poor digestion of proteins may result in a functional deficiency of amino acids needed to maintain your muscle mass and thus metabolism.

Remember, many “diseases” are your body’s way of telling you that something is out of balance. Treating these “diseases” with pharmaceuticals often covers up the underlined problem, and in doing so, sets the stage for other health i ssues. Don’t get me wrong, I am not against the use of pharmaceuticals; I’m against sticking our head in the sand and assuming that those medications are fixing the real problem.

Reflux disease can be an indication of poor digestion. In many people, heartburn indicates that their body does not produce enough acid rather than too much stomach acid. Many things can cause the body to decrease acid production or neutralize existing acid, such as: heart medications, calcium supplements, stress, excess fluids with meals, to name a few.

The purpose of this article is to bring light to the connection between antacid medications and weight gain. If you are currently taking these medications, I would seek out the assistance of a physician who is well schooled in natural approaches to health. Such  a practitioner could help you discover the underlined cause of your heartburn issue so that the need for the medication could go away.

One final note; abruptly stopping an antacid medication could result in a rebound effect that could cause serious reflux. Always discuss your plans with a physician prior to changing or stopping a medication. For more information I recommend seeking out a weight loss blog or weight loss podcast that can shed further light on this connection.

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Fat burning pills or exercise?  This shouldn’t even be a question that men and women ask themselves but it’s a typical one which goes through numerous people’s heads when deciding to lose weight.  There is no short cut or easy path to weight loss so if that has ever been a question inside your mind it’s time for a wake up call.

Fat burning pills are big business these days and the supplement companies rake in a lot of revenue with ads about how their clients have lost 30 to 50 pounds in no time at all.  The truth is that these folks with the great success stories and before and after photos didn’t do it with just fat burning pills.

Physical exercise and a solid nutritional strategy are really the building blocks of any good weight loss plan.  A good natural and organic detox program can really help you shed a few pounds through the process of cleaning up the system and removing harmful toxins.  The body will in fact work a lot more efficiently and also the metabolic process will run smoother when it is properly flushed out.

Physical exercise is the ideal choice when it comes to fat reduction because it can rev up the fat burning capacity and maintain the weight loss for good.  Fat burning pills can be utilized to assist in the weight loss process.  Some very good choices are omega-3 fatty acids as well as green tea.  Acai berry is a popular option but often a bit over hyped.  Acai berry for losing fat is o.k. if you buy a top high quality brand name with concentrated ingredients.  Acai is a great anti-oxidant that can raise the metabolism by way of several mechanisms.

A balanced diet plan should consist of a balance of protein, carbs, and healthy fats.  A focus on fibrous carbohydrates that break down slowly and are jam-packed full of vitamins and minerals is a better choice over loading up on too many starchy carbs that digest faster when it comes to weight-loss.  Low fat protein sources like chicken breast and fish are great additions to a healthy meal plan.  Adding healthy fats like olive oil and omega’3 will help to balance digestion and the rate at which blood glucose enters your system.

When asking yourself the question, fat burning pills or exercising and diet, you should know that the top 2 are exercising and a healthy diet.  Fat burning pills may be added as a dietary supplement but never the foundation.  Stay with several balanced meals per day, a brisk walk or a bodyweight cardio exercise routine and you’ll shed weight without even thinking of it.

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How to lose belly fat. That seems to be the question of the day. There is much mis-information about how to lose this stomach fat that I can see why so many people think that doing hundreds of crunches will do it.

Sorry to say this but crunches do not get rid of the fat.

When it comes to getting trim for summer – or any time – it helps to know how to lose belly fat.

Belly fat is that stubborn excess that surrounds your midsection.  It can make your clothes look lumpy and bumpy.  It can also hang over your belt and embarrass you.

But you don’t have to live with stubborn belly fat.  There are some specific things you can do that will help you lose it.  When you know how to lose belly fat, the process becomes much easier for you.  Believe it or not, there are some things you can do to reduce the fat in this one specific area of your body.

Start my making sure you  plenty of water.  Water retention can happen when your diet is too high in sodium and you don’t keep it hydrated.  Unfortunately, that often causes bloating which enhances the belly fat on your body.  Even though it’s not technically fat, it can make you look like you have more fat than you do. And nobody wants that!

Ditch the alcohol if you want to lose the belly fat.  Alcohol can cause you to collect fat specifically in your abdomen.  There’s a reason the term “beer belly” exists.  Alcohol is one of those substances that is dangerously high in calories and is frequently consumed in large amounts because it’s liquid.  When you drink a lot of alcohol, you’ll have more problems with fat around the middle.

If you don’t have proper sleep patterns, you’ll also have problems with belly fat.  When you lack sleep, the hormone cortisol becomes out of balance.  This hormone will actually cause fat to go straight to the belly area.  That means you’ll have more belly fat regardless of your diet.

In addition to sleepless nights, high stress can affect your cortisol levels in a bad way.  You’ll have more belly fat when you live a high stress life.  So if you’re looking for how to lose belly fat, making sure you reduce stress as much as possible will help.  If you can’t remove the source of your stress, exercises like yoga and meditation can help you to normalize cortisol levels.

Understanding how to lose belly fat can help you to be more successful.  While some amount of belly fat can be caused by genetics, making sure you get rest and reduce your stress levels can really help.  Avoiding alcohol and opting for water instead can also help.

Exercises like the plank, the bicycle, reverse crunches and leg lifts can help you tone your belly area but until you melt off the fat layer you’re just going to have a toned midsection covered with fat.

Be prepared to go on a diet – yes, I diet diet. You need to take in less calories per day than you burn off.

You then should work on weight training and strengthening workouts. If you’re not to sure how to go about this I suggest visiting Truth About Abs.
They have great information and you’ll be able to discover the most effective way to burn that belly fat and get the mid-section that you always wanted in less time than you thought it would take.

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Everyone talks about getting 6 pack abs but do you really know what 6 pack abs are?

Men and women alike now are striving to get 6 pack abs – it looks just like a washboard, and it’s something everyone wants, but few know how to achieve it.  6  pack abs are muscles that go from your chest to your pelvic region and do not have any layers of fat covering or hiding them.

The muscle runs flat and there are some tendons that crisscross over the muscle, which make it all separate and appear as a washboard effect.
The muscle helps with any movement in your body that’s associated with your core, so it pays to strengthen the muscle for more than just aesthetic reasons.

You also have some oblique muscles that are both external and internal and attached to your ribs.  The external ones are diagonal in your body and the internal ones appear at a right angle to them.  They are there to provide extra support for your body.

The abdomin  is another muscle hiding under the layers of belly fat that you may currently be holding.  It helps support the abdominal wall and helps with your core strength.

Knowing what your ab muscles are helps you to train them more efficiently. You can first work on burning the layers of fat off of your torso so that your ab muscles have the potential to show up.

Then work on defining your abs so that they evolve into a 6 pack, washboard tummy.
Start with simple exercise.  You may believe that standard crunches or sit-ups are the exercises to do to get six pack abs, but you would be incorrect. Crunches and sit-up only work one set of muscles you need to vary your routine to hit the full range of ab muscles.

Try the twisting crunch, the plank, swimmers backstroke, the towel roll, the bridge and the best exercise of this group – the bicycle. If you are not sure how to do these exercises pick up an exercise book like The Truth About Six Pack Abs .

Over time, you’ll see your abs become stronger and you won’t be afraid to take off your shirt and let others see what you’ve worked so hard to achieve.

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How you can lose tummy fat by using a love handle workout!

You want to lose tummy fat, but you’re not sure exactly what’s the best love handle workout? Shortly you will discover the exact steps you need to shed the unwanted fat around your waist.

Forget about everything you have ever heard, this is how you can lose tummy fat

•    Restore a proper dietary intake.  Skip simple sugars found in sodas and fruit juices. They only cause your insulin levels to spike and are the main reason your energy is depleted late in the day. Start to consume 5-6 small meals a day.

•    Drink more fluid and up your fiber intake.  Combining these two in your diet plan is a great way to push unwanted fat through the digestive system. Fiber allows the extra fat to be digested instead of being housed in fat stores.

•    Up your protein intake to 1.5 grams per body weight for men and one gram per body weight for women.  Try and eat a lean source of protein with every meal. Sources of lean protein include, fish, egg whites, turkey and roast beef. Instead of making lunch meat sandwiches, just eat the meat instead. It will help eliminate the simple sugars found in bread.

The best love handle workout starts with implementing cardio coupled with weight training. Lift weights without giving yourself ample resting time. Move from station to station with little rest.

Guess what?  Skip the cardio machines!
If you are going to lift weights on Nautilus like equipment and shorten your rest periods, that is all the cardio you need.  In order to lose weight you must add lean muscle tissue.

The lean muscle tissue will help you replace fat cells, turning you body into a fat burning furnace.  The more fat cells you lose the longer you’re metabolism will burn.

You can lose tummy fat if you are determined and set goals.  People who set goals accomplish twice as much as those who aimlessly go through life.  You can begin losing weight around your midsection with a good love handle workout coupled with a healthy eating plan.

You should start to see results in three weeks with any exercise routine and diet change.  It does take some time so you shouldn’t give up after a week or two. Allow six weeks to really see the massive gains you are making.

Have you seen the “Biggest Loser”?

Then you understand it will take sometime before the changes start showing up in the mirror.

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Lose Belly Fat Easily

Right now stand up and take a look down at your belly.  When you look down can you see your toes or does your belly hide them?

Now sit down again.  Do you have a roll or rolls around your middle that resembles a spare tire? Are your love handles hanging over your waistband?

Are you frustrated when you put on a bathing suit and see the belly fat around your middle?  Do you see a lumpy, bumpy silhouette when you put on a new dress?  When you look in the mirror, do you see a spare tire hanging over your belt?  If this sounds familiar, you may be ready to lose belly fat.

You need to ask yourself a few questions to decide if you’re ready to take the steps you need to lose belly fat.  First, how do you feel about your situation?  Are you frustrated by your body?

What are the reasons you want to lose belly fat?  Is it so you can wear a bikini this summer?  Is it to make your clothes feel better?

If you’ve been thinking about how to lose belly fat for some time, it’s time to take the next step.  You’ll need to gather as much information as you can so that you can make a plan.

There are many sources of information including books, the internet, weight loss centers, and information from friends and family members.

At this stage you need to put together all the information you can find, and then decide which pieces will work best for you to lose belly fat.

You’ll need to set a goal for yourself including how much you would like to lose in pounds or inches, how you will do it, and by what date you will accomplish your goal.

Once you have all the information you need, it’s time to put your plan into action.  This is the hardest part of your quest to lose belly fat.  You’ll need to arrange your life so that you can begin losing the belly fat right away.

That means you may need to make sure you have specific foods in your pantry, arrange your schedule so you can get enough sleep each night, and remove as much stress as possible.

After following your plan for a while, you’ll find that you reach your goals.  At this point, you have a critical step to make – maintaining your success.

This part of your plan will allow you to continue keeping your body trim after you lose the belly fat.  If you go back to your old habits, that belly fat will find its way back to your middle.

When you’re ready to lose belly fat, you need to take action.  Once you’ve achieved your goals it’s time to maintain them.  You can have the body you’ve always wanted with these two simple steps.

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