The Life Changing Benefits Of Jogging In The Morning

http://www.ryanwhiteside.com/jogging-in-the-morning.html


One of the greatest habits you can get into in your life is jogging in the morning. It’s simply the best way that I know of to start the day off right.
But why first thing in the morning? Why not wait until after work or later in the evening?
Don’t get me wrong, jogging every day is extremely beneficial no matter what time you do it. But doing it in the morning is much better in my opinion. And here’s why…
An experiment was done once with a large group of people who exercised sparingly. They were given the same workout routine to perform each and every day for a month.
However, half of the group did their workout first thing in the morning. The other half did it when they got off of work. They were forced to stick with it. And then after a month, they were free to do as they pleased.
After a few months past, they asked the group if they planned on continuing their exercise routine. Surprisingly, the group that exercised in the morning were 80% more likely to stick with their workout compared to the other group.
That’s quite a startling conclusion! So…
It might not be easy at first, but once you get in the habit of jogging in the morning, you will be very likely to stick with it for a lifetime. Of course, that’s where the problem occurs. You have to get in the habit of doing it.
I know what you’re thinking, “No way! That’s just not me.” Well, it can be you! And it’s much easier then you think.

Benefits Of A Morning Jog

Some people think that jogging in the morning will make them tired the rest of the day. But in fact, the complete opposite is true.
You will simply be amazed at how much more energy you will have during the day. Before I started this habit, I had a very hard time making it through the afternoons. Right after lunch I could barely keep my eyes open!
Doing any kind of work proved to be very difficult. But instantly, my morning jog completely changed all of that.
You will start to notice that you will be able to get so much more done. Your metabolism will be working for you throughout the entire day. You will also find yourself being much happier with life and everything in it.
The grass will seem greener. The air fresher. Everything you do will have more meaning and purpose.
Another thing you will begin to notice is you will start sleeping better. It will be much easier for you to fall asleep each night. And you will also find yourself sleeping deeper and deeper throughout the entire night.
It’s really something you have to experience first-hand. Your self-esteem will go way up. You will feel so much better about yourself. You will start to see yourself as a highly effective and hard working person.
And you will notice that you are much sharper and more alert. It will add confidence in yourself in everything that you do.
But don’t take my word for it, see for yourself!

Making It A Routine

I get asked all the time how I can get up so early and start jogging. And the answer is simple…
It’s just habit.
It’s just as easy to get in the habit of jogging as it is to get in the habit of watching television. Most people just choose the TV because it requires less effort.
The hardest thing in the world to do is break old habits. You’ve probably made it a habit to do very little when you first wake up. The longer you have done it, the harder it is to break out of the habit. But if you want to get in the habit of a morning jog, here is what I suggest you do…
First, get out your workout clothes and place them beside your bed. Have it all out so you can get dressed and go. Have this be the last thing you do before you go to bed each night.
Second, tell someone about it. Tell a close friend that tomorrow you are going to start getting in the habit of jogging in the mornings. This will help you take action. You don’t want them to ask you the next day how your job was and you disappointedly tell them you didn’t do it. This will be the final thing that goes through your mind before you decide if you’re actually going to do it.
Finally, don’t take days off. OK, I guess you can rest on Sunday. But don’t skip a weekday “just because.” This is extremely important when you are first starting out.
It’s been said that it takes 21 days to make something a habit. So make sure that the first 21 days you don’t let yourself off the hook. This is something that is going to change your life, so stay committed to it.
If you want, start setting your alarm 10-20 minutes earlier to allow yourself plenty of time. This will make sure that you don’t have any excuse to skip a day.
No matter how tired you are when you wake up, after about two minutes into your jog the fog will start to go away in your mind and you will be wide awake. And you’ll stay awake throughout the entire day, no matter how little you slept the night before.
Update: One thing that has worked really well for me is that I made a rule that I'm not allowed to eat breakfast until I've had my morning jog and shower. When I wake up, I'm usually very hungry. So by making this rule, it forces me to want to hurry up and get my jog over with so I can start chowing down!

A Change For The Better

At first, you’ll probably hate me for talking you into jogging. You might even start sending me hate mail. But it won’t take long before you start to love it. It will be a way for you to turbo charge your day. A great alernative to coffee.
You’ll be ready to tackle whatever life brings you. And you’ll do it with more energy, and more excitement then you have had in your entire life.
I sincerely hope you try it for yourself. You will be thankful you did.

Jason Momoa’s Conan the Barbarian Workout

Build barbarian muscle

To get a body like a barbarian, you need to lift more than a broadsword. But achieving Jason Momoa’s physique doesn’t require you to bivvy down in a corner of your local gym for months on end. The Conan the Barbarian star’s colossal physique was built through simple 30-minute, extremely-high-rep sessions with trainerEric Laciste.

“You put on a lot of weight very quickly – and you also burn a lot of fat,” says Momoa. If you really want to test yourself, try to gradually increase the load you use each day you perform the workout. “Pick a heavy weight and it will get you shredded and build a lot of muscle.” Fat slayed. Muscle plateaus conquered. You are content.

Instructions

Each workout should take 30 minutes. Pick three from the following five exercises and take a day's rest between each session. Try to use a weight around two thirds of the maximum load you can lift in one rep.

Squats
Shoulder Presses
Incline Bench Presses
Cable Crosses
Pull-Ups

Sets, reps and rest

With your first move, perform 7 reps. Then take a 7-second rest. Then perform another 7 reps. Take another 7-second rest. Continue in this way until you have completed 7 sets of 7 reps. Rest for 30 seconds. Then do a 6-rep round: 6 sets of 6 reps with 6-seconds rest between each set. Finish with a 5-rep round to bring the total rep count for that exercise to 110. Take a breather. Then do the whole thing again with two more exercises. Bloodcurdling war cries optional.

http://www.menshealth.co.uk/building-muscle/get-big/jason-momoa-conan-the-barbarian-workout

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Best Time for Burning fat

Source:http://www.weightlossforall.com/burning%20fat%20time.htm
By Tom Veunto

When is the best time of day to do your aerobic exercise? The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it. However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal - even if you're not a "morning person." Early morning aerobic exercise on an empty stomach has three major advantages over exercising later in the day:



Early in the morning before you eat, your levels of muscle and liver glycogen (stored carbohydrate) are low. If you eat dinner at 7 p.m and you eat breakfast at 7 a.m., that's 12 hours without food. During this 12-hour overnight fast, your levels of glycogen slowly decline to provide glucose for various bodily functions that go on even while you sleep. As a result, you wake up in the morning with depleted glycogen and lower blood sugar - the optimum environment for burning fat instead of carbohydrate. How much more fat you'll burn is uncertain, but some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.

So how exactly does this work? It's quite simple, really. Carbohydrate (glycogen) is your body's primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. If you do cardio immediately after eating a meal, you'll still burn fat, but you'll burn less of it because you'll be burning off the carbohydrates you ate first. You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can burn a greater proportion of fat relative to carbohydrate. If doing cardio first thing in the morning is not an option for you, then the second best time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That's why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.

The second benefit you'll get from early morning cardio sessions is what I call the "afterburn" effect. When you do a cardio session in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, night time cardio fails to take advantage of the "afterburn" effect because your metabolism drops like a ton of bricks as soon as you go to sleep. While you sleep, your metabolic rate is slower than any other time of the day.



Burning more fat isn't the only reason you should do your cardio early. The third benefit of morning workouts is the "rush" and feeling of accomplishment that stays with you all day long after an invigorating workout. Exercise can become a pleasant and enjoyable experience, but the more difficult or challenging it is for you, the more important it is to get it out of the way early. When you put off any task you consider unpleasant, it hangs over you all day long, leaving you with a feeling of guilt, stress and incompleteness (not to mention that you are more likely to "blow off" an evening workout if you are tired from a long day at work or if your pals try to persuade you to join them at the pub for happy hour.)

You might find it hard to wake up early in the morning and get motivated to workout. But think back for a moment to a time in your life when you tackled a difficult task and you finished it. Didn't you feel great afterwards? Completing any task, especially a physically challenging one, gives you a "buzz." When the task is exercise, the buzz is physiological and psychological. Physiologically, exercise releases endorphins in your body. Endorphins are opiate-like hormones hundreds of times more powerful than the strongest morphine. Endorphins create a natural "high" that makes you feel positively euphoric! Endorphins reduce stress, improve your mood, increase circulation and relieve pain. The "high" is partly psychological too. Getting up early and successfully achieving a small goal kick starts your day and gives you feelings of completion, satisfaction and accomplishment. For the rest of the day you feel happy and you feel less stress knowing that the most difficult part of the day is behind you.

So, you say you're not a morning person? Take heart; neither am I. I can sleep in like you wouldn't believe! But I get up anyway because I know the effort is worth the results. When I have a bodybuilding goal that I am clearly focused on, such as reaching 4% or 5% body fat for a competition, I'm on my Stairmaster for 45 minutes every morning at the crack of dawn without fail. Sure it's a challenge at first, but you know what? After a few short weeks, It's no longer a chore and I'm "in the groove" - and you will be too. Just try it. Make a commitment to yourself to do it for just 21 days. Once those 21 days have gone by, you'll already be leaner and you'll be on your way to making morning workouts a habit that's as natural as brushing your teeth or taking a shower. Once you start getting used to feeling that buzz, you'll become "positively addicted" to it. The more you do it, the more you'll want to do it. Before you know it, early morning cardio will your new habit; you'll be leaner, your metabolism will be faster and you'll feel fantastic all day long!

Benefits of Morning Exercise

Source:http://www.weightlossforall.com/exercising-benefits-morning.htm

Five Great Reasons to Exercise Early!

Any time is a great time for every human being to engage in some semi-strenuous physical activity - that's a given! However, morning exercise sessions create extra benefits that exercising in the evening cannot possibly create. You see, our busy human schedules have to be dictated by us. If we blink our eyes, our days pass by and we do not accomplish those things that we wish to. By developing your schedule meticulously and including an early morning, challenging exercise session, you will experience the following positive benefits:

How Many Calories Does Jumping Rope Burn?

On average, jumping rope burns about 11 calories per minute. If you crank up the intensity of your jumps, you can burn in the neighborhood of 20 calories per minute.

It’s easy to see why this exercise is easily one of the best cardio activities you can try.

You can jump rope anywhere – indoors, outdoors, on a side of a road – all you need is a jump rope. Jumping rope builds cardiovascular endurance and works almost every muscle in your body.

Unlike walking, which incidentally is another great calorie-burning exercise, jumping rope is not considered a low-impact activity, but it nicely complements walking.

Whether you need to lose some weight or just want to maintain or even improve your fitness level, try this exercise routine: walk at your top speed for 5 minutes, then jump rope for 1 minute, keep switching between walking and jumping rope for a total of 30 minutes.

Aim for three walking/jumping sessions three times a week for two weeks.

Five Foods that Suppress Hunger Naturally

Source:http://www.weightlossforall.com/five-foods-that-suppress-hunger-naturally
In the ongoing dieting saga, many people out there are turning to drastic measures. First up, you have the surgical route. While this can sometimes be effective for people in terms of sucking out fat and/or shrinking down their stomach size, it’s also very expensive and incredibly dangerous.

Then you have the extremely large diet pill industry. This is usually what people will try before surgery. And unfortunately, some who try diet pills can never make it to surgery. They can never make it anywhere, as thousands die every year as a result of taking pills for weight loss.

People will do some crazy things in order to suppress their appetites and lose weight. From surgically shrinking one’s stomach to taking legalized narcotics in order to alter body chemistry to ignore hunger, the methods range from unwise to outright deadly.

If people took time to do a little bit of reading, however, they would find that there are many natural ways in which you can suppress hunger and curb that unruly appetite.
In order to suppress cravings, people can:

* Eat more fiber
* Eat more protein
* Drink tea and/or coffee
* Eat smaller meals more frequently
* Exercise more
* Sleep on a regular pattern
* Eat breakfast daily on a schedule
* Drink a glass of water

And there are many, many more natural tips you can use in order to suppress your appetite and to stop feeling hungry or craving junk every few hours.

When it comes to specific foods you can eat in order to naturally suppress legitimate hunger, there are many out there. All will help you stay fuller for longer, take longer to break down, disperse energy evenly (instead of ups and downs like with sugar), and all are very healthy for you.

Here are just five foods that are easy to find, cheap and that will leave you in total control over your food cravings.
Five Appetite-Suppressing Foods


Apples

An apple a day might really keep the doctor away, but it has another amazing ability – it keeps the hunger at bay. When you’re feeling hungry, don’t drive through that burger shack and get the #5 with a large coke. Instead, eat a medium-sized apple. 1 medium apple contains only 70 calories, and it has a lot of fiber in it.

The pectin in an apple will also slow down the rate of which your stomach empties, meaning you will be full and satisfied for longer.

Oatmeal

Like all foods with fiber, oatmeal will definitely leave you feeling fuller for a longer period of time. It’s also a complex carb, meaning that it takes a lot longer for your body to break down and thus stabilizes your insulin levels.

Pine Nuts

Pine nuts not only taste great and act as an Italian’s best friend in a pesto sauce, but they’re also packed full of polyunsaturated fats. These fats naturally aid in the secretion of hormones which help to suppress hunger.

Eggs

Eggs are extremely low in calories. And if you lose the yolk and only use the white, you’re ingesting even fewer calories, less fat, a lot less cholesterol, and you’re still receiving 100% of the hunger-suppressing qualities of the protein. The protein in eggs helps your body to release a peptide called PYY, which naturally helps suppress hunger.

Almonds

Another “nut” on the list, eating almonds is a great way to suppress your hunger. Pound for pound, nuts are very high in fat and have a lot of calories. But don’t fret; almonds are high in monounsaturated (good) fats, meaning they’re actually good for you! They’re also very high in fiber and protein, which will help you stay full. Almonds take longer to break down due to their protein content

Tips to Control Your Appetite

Source:http://www.weightlossforall.com/tips-to-control-your-appetite
People may eat the wrong things at times, and even eat things at the wrong times, but it’s primarily the amount of food we eat that causes weight gain in so many around the globe.

If you cannot control your appetite, then you cannot control your weight. The more you eat, the more you will want to eat. You will start craving more and more food. And this just intensifies if you’re eating unhealthy food like junk food and fast food. You’ll begin to crave that sugar rush and the succulent taste of that saturated fat.

Before you know it, you’ll be a balloon in the Macy’s parade. That’s why having firm control over your appetite is an important thing; it’s going to make all the difference in the world when dieting to lose weight.
If you can’t control your appetite, you’re looking at:

* Eating too much
* Eating too often
* Eating the wrong types of foods
* Eating at night and not burning calories
* Losing essential energy
* Interrupting proper sleep patterns
* Excessive weight gain
* Higher cholesterol levels
* Higher blood pressure
* Higher blood sugar
* And much, much more

This isn’t meant to be a fear-mongering article, so don’t take it in a bad way. It’s just the simple truth that, unless you are able to control your appetite, your diet is going to unequivocally fail and lead a host of problems that you really want nothing to do with.

If you’re able to control your appetite, however, you can expect to see some great benefits. People who are able to properly control their appetite usually:

* Eat properly
* Eat less
* Eat a balanced diet
* Enjoy more energy
* Have lower blood pressure
* Have lower cholesterol
* Have balanced blood sugar
* Lose weight effectively
* Sleep well

If you want to get in and stay in full control of your appetite, here are a few tips you can try in order to accomplish the task.
Appetite-Controlling Tips

Drinking Tea

Tea has many appetite-suppressing qualities, and it’s also lower in caffeine than coffee and has far less sugar (depending on how you make it, of course) than soda. With green tea especially, the diet advantages are tremendous. Drinking green tea between meals can help you stave off those snack cravings.

Getting Exercise

When you exercise, your body releases natural endorphins which help to suppress hunger. When you’re active, your body is finding plenty of energy to burn instead of looking for energy to consume. This has the effect of essentially “switching off” the hunger.

Eating Fiber

You’ll find that eating foods higher in fiber will help you stay fuller for longer. Including fiber-heavy foods into your diet, like fresh fruits and vegetables, will go a long way in suppressing your appetite. You’ll crave a lot less when you’re not physically hungry.

Eating Protein

Foods higher in protein will take a lot longer for your body to break down, and this means that you’re less likely to be hungry shortly after eating them. Also, proteins will not affect your blood sugar, causing it to rise or dip.

Smaller, More Frequent Meals

By eating four to six smaller meals per day instead of two or three larger meals, your stomach always has something in it. Your brain will constantly be signaling that you’re full, especially if you take your time and eat slowly, and you should be able to stay in full control of your appetite.