Get Outside and Torch Belly Fat: Running Interval Workout

You've overstayed your welcome, belly fat. If you've been running consistently but still, you look down and can pinch an inch (or several) from your middle, it's time to kick that gut to the curb. Crunches aren't the answer, so change things up by adding high-intensity intervals to your routine. We recommend doing this 45-minute running workout outside; not only will it help diminish your waistline, doing speed intervals will also help increase speed and endurance.

After completing a five-minute walking warmup, repeat the below workout 35 times, and end with a five-minute walking cooldown.

Time	Pace	Calories Burned
30 seconds	Walk briskly (about 4.6 mph)	2
20 seconds	Run moderately (about 6.7 mph)	3.3
10 seconds	Sprint as fast as you can (about 8.6 mph)	2.2

Calories burned per minute: 7.5
Calories burned for warmup and cooldown: 40
Total calories burned: 302.5
*All calculations are based on a 130-pound woman.

Source: Thinkstock

Recreation and Sports: Bodybuilding Article Category

How to Build Muscle - Forget the Hype

by Eric Duval

We have all seen the pages and pages of ads in the popular bodybuilding magazines, but do you really need all those fancy sounding supplements. Read on to discover the truth and about building muscle.

Protein Rich Foods

by Jamie Webber

Protein rich foods are important to anyone who works out--whether you are trying to build muscle or lose weight. Protein helps to rebuild muscle that has been torn down during resistance training, and it helps to increase your muscle mass. High protein meals can help to build muscle fast, so knowing which foods are rich in protein is key. Foods like chicken, beans, lean red meats, eggs, turkey, fish, nuts, cottage cheese and chocolate milk (but remember to look for the low fat and/or low sugar varieties of chocolate milk) are all excellent sources of protein.

Best Muscle Building Tip

by Joshua J Kozak

Muscle building improves the metabolism rate of the body naturally, thereby boosting your calorie expenditure even while you are resting. Moreover, strong muscles are good for the bones, joints and spines. Risk of injuries can be minimized by increasing muscle mass.

Bodybuilding Basics 101 - Tips for Skinny Guys!

by Daniel J Board

Tips for skinny guys who want to take up bodybuilding. All the basics are covered in here to help avoid injury and ensure maximum muscle growth.

How to Properly Gain Muscle Mass the Right Way

by Elvis Jackson Jr.

A lot of men want to know just how to get muscles, the problem is however that most men don't know how to go about building muscle the proper way. After long hard workouts in the gym, 5 days a week, they still do not see the gains they want to see. Often times this is when men get discouraged and can't seem to figure out just what is going wrong in their workout plan. Well, in this article, I'm going to take a look at some of the major problems that cause men not to be able to gain muscle mass.

How To Become A Bodybuilder

by Oleg Donetss

This article is mainly oriented on novice bodybuilding athletes! Now you are going to have a chance to learn how to become a bodybuilder in a competent and fast way. If you're thinking that you will effortlessly attain all your goals by doing muscle workouts in your local health club, you are mistaken.

Ben Pakulskis MI40 Workout Program Review - Will MI40 Help You Gain Muscle Mass Or Not

by Darin Sewell

Will Ben Pakulskis MI40 workout program help you pack on mass and get shredded? Find out more on the MI40 system as we take an in depth look at what it is and what it will do for you!

Planning And Building A Better Body

by Phillip L Harrison

Beginning a bodybuilding routine can be intimidating to someone who has no experience with this sport. This article provides some information regarding the introduction of some thoughts about bodybuilding. In this series of articles training routines and an understanding of muscle groups will be considered.

Creatine Loading - Pluses and Minuses

by Emily Raizell

You can increase your muscles' creatine content by as much as 20% when you load. Is this a good thing?

How to Gain Weight and Build Strength for MMA in Just 6 Weeks

by Germanas Kravcenko

How to gain weight and increase your strength in just a matter of weeks. How to become a better fighter. Forgotten technique that can help you to see extraordinary results in days.

The Mindset, Strategy, and Best Workouts to Build Muscle Fast

by Lee H Dinkins

Get expert advice on the best workouts that build muscle while spending less time in the gym. Why the traditional way of working out may not be your best strategy for obtaining the results you desire.

Reverse Lunge Analysis and Breakdown

by Evan T Russo

Scientific analysis of the reverse lunge mechanic. This is an in-depth discussion that pays particular attention to the Human Movement System. The properties discussed here are easily translated to other movement mechanics

How to Bench Press More Weight in Just 20 Seconds With 3 Mental Tips

by Germanas Kravcenko

How to Bench press more weight in just 20 seconds with 3 wonderful mental tips. These days there are a lot of wourkout routines, hundreds of training tips, but there are very little information about mental aspect of training.

7 Muscle Recovery Tips to Reduce Muscle Soreness

by Rusu Gabi

After every intense workout fatigue sets in body of any sportsman. The most common manifestation of intense exercise is muscle soreness, which can last from two days to a week. For a better performance at gym it is necessary to know what to do in order to recover quickly and to relieve muscle pain as far as possible.

Effective Ways Of Training And Maintaining Female Body Building

by Gunn Rayson

Most people are still stunned when it comes to female body building. They often view women with muscles as manly but actually, women with muscles appear sexier and more attractive than women with limp and fat body. Women feel accomplished once they build their muscles well, as it can be more difficult for them compared to men.

Top Two Mistakes Most Bodybuilders Make

by Eric Duval

Most bodybuilders, especially beginners, who are trying to gain solid mass, want that mass to come yesterday. If this sounds like you read on because chances are you are making one of these two mistakes. Mistakes that can not only cause burn-out but injury as well.

The Key Components Of A Bodybuilder Diet

by Darryl S Jones

There are many things that go into sculpting the body of a bodybuilder. One of the most important elements relates to specialized nutrition that incorporates extra protein as well as dietary supplements when needed. A bodybuilder diet is different for every individual, but there are universal elements. It is important to note that before making a major change in your eating habits, consult your general physician to receive advice or additional aid.

Men and Muscles: Fatal Attraction

by Joanna Stevens

Muscles appeal to men like lipsticks attract women - they just have to have them and most men dedicate many gym hours building muscles. Although, it may sometimes seem quizzical for the ladies, they let their men have their way.

Everything About Kettlebells and Working Out With Them

by Milly Manning

Exercising should be a weekly routine for all people, especially because we are living in a time with many different preservatives and also chemical substances in regular food. People often have too much unhealthy foods and extreme levels of sugars in our every day diet plan, and that makes working out more necessary. Working out with kettlebells gives very quick results!

5 Simple Reasons on Why You Should Have a Fitness Regime

by Norberto Narciso

Your fitness is how you define it. It could mean a number of fitness areas, like physical, mental, emotional, financial and many others. But in this article, I am talking more about "Physical Fitness". Which is starting point of other fitness areas in your life. When you are physically fit, you can do most things that you want to do that demands physical effort. You feel good and about yourself and therefore, exhibits confidence in your everyday dealings, be it at work, at home or just simply with friends. Yet, why so many individuals tend to take this part for granted? Sometimes, they have to get sick seriously first before taking action to commit to a fitness regime.

Natural Ways To Gain Weight - Two Simple Ways To Gain More Weight

by Rob Domarkas

In this article I would like to share with you two natural ways to gain weight quickly and easily. The fact is that to gain weight you don't need supplements, you don't need pills or powders, all you need to focus on are proven and tested principles and without wasting too much of your time let me share them with you. Change your eating habits It does not matter whether you want to gain or lose weight weight - nutrition is the single most important thing.

Female Bodybuilding Diet: Tips to Make It Work

by Linda S Barker

A female bodybuilding diet is an important element of bodybuilding. For women who want to get fit, going to the gym and spending hours running on the treadmill or lifting weights will never be enough if they do not follow a particular bodybuilding diet. Such diet will ensure that your efforts are not done in vain as it will help maximize your bodybuilding training.

Three Reasons Why People Should Go To The Gym

by Matei Iurea

Bodybuilding is not only a sport in which athletes pose almost naked on a stage, as it is more of a life style. Unlike many others, bodybuilding is a healthy style of life.

Vegan Fitness Girl's 'Secret' To Getting Super-Fit Fast? Grab Squeegee, Clean Floor!

A vegan fitness friend of mine---and one of the best athletes with whom I've ever trained---told me a great, true story the other day.

She worked in a restaurant. There was a large expanse of rough, textured, concrete floor space behind the front counter. This space had to be cleaned thoroughly each night, after closing time.

None of her co-workers wanted to clean that floor; ever. Why? Well, first it had to be swept. Every scrap of food or other debris had to be removed. Then, it had to be scrubbed, using a long stick with a course brush at the end. Buckets of water mixed with detergent had to be filled, lifted and dumped onto the floor.

And the part that all the other employees least enjoyed? It was the long-handled 'squeegee-work' required to complete the job.

After the sweeping and scrubbing, when your arms were really 'feeling it,' said my friend, the 'squeegee work' was the toughest of all. Why? Your arms and core, had already gotten a great workout; from bringing out of that grooved concrete surface, literally 'clumps' of accumulated flour. This stuff couldn't be swept up. It gathered in masses, rather, as you pushed and pulled the water and detergent with your brush. Then you'd immediately follow that 'flour workout,' with the pushing and pulling of the remaining water toward the drains with your 'squeegee.'

Why was this so hard? Well, on a grooved, textured floor, it requires quite a bit of strength, core, and arm work to push that squeegee flat over an uneven surface.

I know this is one heck of a workout, as I was an Alaskan commercial fisherman for years. And one of my 'specialties,' on the trawlers, was my 'strange enjoyment of getting in a good workout,' by cleaning the boat floors; from top to bottom; floors which were often full of clumps of sugar or flour.

Well, my vegan fitness friend told me that this floor cleaning job took about an hour to complete. At the end of that hour, you'd have gotten in such a great core, and even, cardiovascular workout, that you'd be completely exhausted. Remember, this job was done after a full day's work on your feet; another reason most employees avoided doing it!

So why did she do it? And why did she volunteer for the job?

Several reasons.

First, she got in a great, full-body workout on that concrete floor. This was evidenced by her fellow workers' envy of her 'ripped,' athletic arms, along with the rest of her body. Yes, she had always taken good care of herself prior to volunteering for the 'floor job,' yet this one seemed to add even more power to her 'arsenal.' Others noticed! They often asked what her 'secret' was, to having such great arms. How about that for a valuable 'fringe-benefit' to 'squeegee work?' The attention of others can be a great motivator as it lets you know you're on the right path to your fitness goals.

Second, these floor cleaning sessions allowed her a certain, detached quiet time, at the end of a loud, hectic and demanding day. I know from personal experience, that this 'quiet time' can often be one of the most satisfying parts of your day, even if it involves a bit more 'heavy lifting.'

And third, her willingness to do such a tough job, at the end of an already demanding day, separated her from all the others who wouldn't even consider volunteering for it. This willingness to engage in hard, physical activity when others are not, not only separates you physically from others, but psychologically as well; maybe even spiritually!

Yes, there is just something deeply satisfying about getting in a great exercise session; especially in situations where others often choose to 'take it easy.' Try it, and you'll see that this is so.

Am I recommending that you volunteer for every possible physically-demanding job that presents itself at the end of an already tough day?

Let me think about that.

Bodybuilding Supplements - Are They Really Necessary?

If you are an avid fitness buff, chances are you have plans of taking nutritional supplements if you haven't already. Though you've heard from various sources the good, the bad, and the ugly about supplements, you wonder why they are still in the market since their inception.

Firstly, bodybuilding supplements are intended for weight lifters and athletes who require intense workouts and proper weight management. Since they are expected to have healthy lifestyles, they need proper nutrients to boost their immune systems and energy levels. Apart from these, bodybuilders also require supplementation for burning fat and developing muscles, as well as for muscle repair and recovery.

Secondly, intense workouts can drain energy levels at faster speeds. This leaves any individual drained of energy and experiencing fatigue even hours after their workout session. Replenishing the body's energy levels can be done by proper nutrient intake. However, even if you eat the right kinds of food, the amount of nutrients may never be enough to provide optimum quantities needed in muscle build-up and other processes within the body.

Proper supplementation is necessary (to simply put it) because of the insufficient amount of nutrients in food. Add intense workout to the equation and you will see how important it is to back up your diet with bodybuilding supplements. Among the more popular supplements that these individuals take is protein. It is often packaged as protein powder and whey is the most common source.

Vitamins and minerals may also be taken separately, but if you do find a single brand with various nutrients, it is more convenient if you will choose that one. Fat burners are also among the popular types of nutritionals since some of them have proven positive effects over the years.

For serious bodybuilders, if you are considering going pro, you will need to prepare early. By searching for supplements for newbies, you will easily have a list of specific nutritionals required on a regular basis. It is necessary to take pre and post workout nutrients to help balance your body in terms of energy levels and performance. Just think of how you can carry on within the day if you haven't taken any of these nutritionals. Remember that many fitness buffs have careers outside of the gym and they need enough energy to last throughout the day.

It is not only a necessity to take bodybuilding supplements just because you are going to the gym regularly or because you do intense workouts. It also important to consider your day-to-day routines since you'll also require energy and stamina in accomplishing them.

Woman Body Building - Do You Know How To Make Your Body Beautiful Through Exercise?

Have you seen a woman with a big bulging muscular body? What's your initial reaction? Women who have manly bodies are often stared at and sometimes even overtly ridiculed. Yet, there are still many people who openly support and participate in this unique craze termed "woman body building." In fact body building for women has become a legitimate subculture all its own.

Female body building is actually a sport that only the most competitive and passionate women can succeed in. If we all just realize how difficult and complicated this sport is, then we might develop some more respect for all the women who engage in it.

Women who participate in body building find it as a source of challenge and accomplishment whenever they win a competition. It is a source of pride and self-esteem for most women body-builders and the same goes for men as well.

More often, women who consider building their muscles up to the max only started as regular gym-goers who want to lose fat and replace it with lean muscles. They are the ones who have started to develop a full passion for looking great with a perfectly toned muscular body. For them, a heavily muscled body is the sexiest and most attractive type of body there is.

Some men also find it very sexy in women. A lot of men, especially those who are regular gym-goers prefer dating women who also have sexy toned bodies. And they are not just attracted to these women's body; they are also attracted, more importantly, to the kind of personalities these women have.

A woman body building in order to win a trophy in this specific type of competitive sport is not just sexy and attractive on the outside. They also have highly admirable traits such as their discipline to exercise as well as their guts to compete. Moreover, these women are often also the type who have high levels of confidence that no matter who mocks at their looks, no one or nothing can bring them down.

Thus, women body builders are not just strong on the outside; they are also strong on the inside. It's never easy to become a woman body builder. First, you have to have a strong conviction to stick with your decision to shape your body into this very distinctive muscular form. You also have to be ready to change your lifestyle, most importantly your exercise and eating habits.

Women who do body building don't stop at the moment they have achieved target body. They continue lifting weights and undergoing a strict diet to be able to maintain their muscles. Thus, woman body building is a great feat and women who do it must not be scoffed at, but rather, respected, appreciated, and admired.

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Benefits of Physical Fitness - The Top 5 Reasons to Get Fit!

There is a lot of talk about the importance of physical fitness, but do you really know what physical fitness is? A simple definition of physical fitness is being in good physical condition, but there is more to it than that. A more inclusive definition would be the body's ability to function effectively and efficiently during daily activity and to have an overall state of health and wellness. Let's look at the top 5 reasons to get fit.

Relief From Stress And Anxiety

In terms of ill-effects on the body, stress is a killer. It puts one at risk for a myriad of diseases including coronary heart disease and cancer. Since it is unlikely that our lives will become less stressful in the near future, we need an effective way to manage stress. There are many ways to do this, including meditation, yoga, and particularly exercise. Compounds called endorphins are released when we exercise, and the endorphins make us feel better overall. There is also a social component to exercise that can be beneficial for stress relief.

Decreased Risk Of Major Illness

When your body is at an ideal state of wellness, the risk of major disease plummets. On the other hand, if you are overweight or even obese, your risk of serious disease increases dramatically. Being physically fit can not only prevent you from getting diseases such as coronary heart disease, type 2 diabetes, high blood pressure or cancer, it can even slow down the aging process!

Overall Well-Being

When you look in the mirror and are pleased by what you see, you feel good too. How you feel impacts how you interact with others and how you perceive yourself. Being fit translates into an improvement in your overall wellness.

Increased Energy

The more energy you have, the more you can live a good life. With more energy, you have the ability to enjoy more leisure time pursuits, to be more effective at work and to be more productive overall. When you are energetic, life feels better. Making sure your body gets what it needs will be a boon to your personal energy.

Better Sleep

Sleep-deprivation although common, is dangerous. Without enough sleep, our bodies go into disrepair. It is critical that we get a minimum of seven hours of sleep each night for our us to keep our bodies in good working order. If you are having trouble sleeping, try a soothing cup of herbal tea before bed. You should also keep the same sleep schedule every night, including weekends. After a time, your body will begin to get sleepy at your regular bedtime.

How Can I Get Fit?

To get fit, choose a regimen that suits your needs. If you prefer to exercise only moderately and like the simplicity of having your meals pre-planned, then select a program that incorporates these factors. Any plan that you choose should be one that you can stick to in the long-term.