Josh Perez Fitness

TruSelf Training’s Kyle Hannon Instructing a Quadruped Core Exercise. Great for stability core and strengthening your lower back.

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TruSelf Trainings Natalya Frolova instructing stability ball military press. You can find Natayla Frolova at our TruSelf Training San Diego Mira Mesa location. For more exercise videos, please visit and follow TruSelf Training.

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There is no secret formula or magic pill to take for losing fat (It all comes down to simple math: You must burn more calories than you take in), there are smarter, faster and effective ways to achieve your fitness goals. The following six high calorie workouts are proven to be the most heart-pumping, sweat-producing, and consequently most efficient calorie-burning and fat-loss-inducing exercises out there. Do one, or a combination of many, regularly, and watch the weight fly off. Just don’t go home and consume a california burrito with a corona as a post workout meal.

1. Kickboxing: 800 calories per hour
   Kickboxing offers a great full-body workout because it requires you to use every major muscle group and includes interval training. Your heart rate will soar and stabilize several times throughout the class, which is optimal for weight loss. Turbo Kick classes can burn up to 800 calories in one hour-long!

2. Biking: 700 calories per hour
   You can burn up to 700 calories at your average cycling class or take to the road on your own to enjoy fresh air to boot. Just make sure you keep a pace of about 14 to 16 miles per hour to reach the 700-calorie goal.

Fitness Equipment and Fitness Gadgets That Help You Lose Weight

3. Zumba: 500 or more calories per hour
   Who knew an hour of dancing could produce such results?! Because this Latin-inspired dance workout uses the principles of interval training and resistance exercise, the workout will boost your metabolism considerably, according to FitnessZumba.com. However, like any fitness regimen, the number of calories burned varies from person to person depending on weight, sex, current fitness level, and how a hard a person works out. Still the massive weight loss and toning benefits of hip-swishing and shimmying make this dance workout one of the most popular today.

4. Jumping Rope: 780 calories per hour
   Only got ten minutes? You can still squeeze in cardio with this highly effective activity, which can have you burning 130 calories every ten minutes (or 780 calories per hour). According to MedicineNet.com, you’d have to run an eight-minute mile to burn as many calories as jumping rope for the same amount of time, making it a good choice for someone who is starting a fitness regime and may not have the endurance to maintain a fast running speed for an extended period of time. If you have limited space and time, jumping rope is the most efficient way to see results. In addition, the high-impact nature of this workout means you’ll add bone mass, increasing your bone health.

Fitness Diets That Really Work

5. Aerobic Step Classes: 600 calories per hour
   Aerobic step classes are high-intensity and high-impact, meaning you’ll burn fat and calories. The number of calories burned depends on how high the step is, but using just a six-inch platform can allow you to burn up to 600 calories in one hour-long class.

6. Running: 650 calories per hour
   According to WebMD’s calorie calculator, a 145-pound person who maintains a 10-minute mile for one hour can burn up to 650 calories. However, running consistently for an hour can be challenging if it isn’t a part of your current exercise regimen. You can work up to this goal and increase your cardiovascular fitness by adding walking intervals throughout your workout. For instance, run for three minutes and then walk briskly for one minute. This practice will increase your endurance, lower your heart-rate recovery time, and burn fat.

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There have been no official studies into the effects of creatine and alcohol in the past. We have no scientific evidence that alcohol directly effects the body’s use of creatine. However, if we look at the effects of alcohol and creatine on the body it’s clear to see if the two mix.

How muscle grows:
When you are lifting weights at the gym you are actually damaging and breaking down your muscles (it sounds much worse than it is!). Your muscles are pumped up at the gym because you are tearing small muscle fibers. The actual muscle growth occurs when you’re resting via a process called protein synthesis. Protein synthesis is the production of new muscle proteins. When you’re building muscle you are aiming to rebuild more muscle than you damaged during your workout.

How creatine works:
Creatine is naturally produced in the body in the liver, pancreas, and kidneys. Common sources of food that are naturally high in creatine are red meat and fish. Creatine aids in the process of ATP which is energy used for quick, explosive activities (pumping weights). The body only has a very limited supply of ATP, enough for only a few seconds of intense activity. Once the ATP level drops your muscles become fatigued. In theory, taking more creatine supplements allows for more creatine to be available to synthesize more ATP and therefore causes less fatigue in muscles and allows you to perform more repetitions to get better results.

The effects of alcohol of muscle building:
Alcohol has two very negative effects of muscle building. First, alcohol hinders the process of protein synthesis. As I mentioned in the first paragraph protein synthesis is the production of muscle proteins, literally speaking, muscle growth. Hindering the effects of muscle growth defeats the purpose of working out. Second, alcohol effects the anabolic properties of insulin and growth hormone. Both insulin and growth hormone are essential for inducing protein synthesis after physical exercise.

Creatine and alcohol work against each other:
On one side you’re got creatine has been known to stimulate protein synthesis and on the other you’ve got alcohol that’s hindering it. Obviously this effect in itself will limit, if not cancel out, and advantages you have by taking creatine.

Alcohol may cause muscle breakdown:
Muscle breakdown can occur if you work your muscles too hard and your body does not have sufficient resources to repair them. This is expecially important to consider with alcohol and creatine. When you use creatine supplements you are allowing your muscles to work harder and break down more. If you then drink large amounts of alcohol you are hindering the muscle rebuilding process. If your body cannot repair as much muscle as it needs to you may experience increased recovery times and even a loss of muscle tissue.

In summary:
Your muscles build with a process called protein synthesis. When you’re in the gym you break down and damage your muscles. Creatine works by giving you more “explosive energy” allowing you to pump out those extra repetitions and train harder for longer period of time. On the other had alcohol hinders the body’s process of muscle building. Alcohol interferes with protein synthesis and the body’s production and release of insulin and growth hormone. In extreme cases if you workout hard using creatine and drink alcohol your body may not be able to fully repair all the damaged muscle tissue resulting increased recovery times and negative muscle growth. As you can see creatine and alcohol really do not mix. The possible benefits of creatine will not be seen if used with alcohol. So if you’re serious about building muscle and size if might be a good idea to keep your alcohol intake to a minimum especially after your workouts and before bed. If you do drink alcohol, always drink plenty of water while you’re drinking and afterwards.

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You don’t have to be a elite athlete to reap the benefits of efficient interval walking, in which you alternate between bursts of intensive effort and slower recovery periods. In fact, by doing effective interval walking for a mere 20 minutes every other day, you can shift your metabolism into high gear so that you burn more calories from fat in less time than if you were working out at a steady pace.

With any interval training, the higher the intensity of the exercise, the longer the EPOC (Excess Post Oxygen Consumption); that is, you will continue to burn more calories from fat even while at rest! Here are some tips to help you get the most out of your efficient interval walking workout:

1. Instead of going at a steady state, warm up for five minutes. Then, walk almost as fast as you can for 3 minutes, Then do a slow down walk recovery for 1 minute. Repeat this 3-4 times pending on how your feeling that day.
2. Wear shoes that will give you proper support: walking shoes, cross-training shoes, or running shoes. And choose synthetic athletic socks over cotton ones because they wick away moisture and keep your feet dry and blister-free. Here’s how to find a good investment into great workout shoes.
3. Be mindful of maintaining good posture while you’re walking. Draw in your core, or simply hold your abdominal muscles in tight.
4. With each step, strike the ground from heel to toe and feel your glutes (butt) contract. This will help strengthen your glutes and the backs of your legs as you walk.
5. Wear a heart rate watch or carry a stopwatch to keep track of time so that you can complete the designated number of intervals per session in or under about 20 minutes.
6. Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance.
7. On the days that you’re not doing higher intensity interval training, be sure to take a recreational walk for 25 to 35 minutes.

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Compare The Top 7 Online Diets For 2009

According to the U.S. Surgeon General’s report obesity is responsible for 300,000 adult deaths in the United States each year and are attributable to unhealthy dietary habits and physical inactivity. Therefore you need a specific plan of attack to understand what your body needs to eat. Your eating habits and proper percentages of carbohydrates, proteins and fats are unique as having your own “thumbprint.” That’s why online dieting is becoming the most effective and efficient method of getting introduced to a diet that works for you. I’ve reviewed all the major dieting sites targeted for the U.S. population. I welcome you to read all the reviews on this site and make your own decision. A great dieting service will not only give you a very comfortable and enjoyable experience, it will also increase your success in finding the results you need.

Below are the 7 of the best, reliable, and affordable online diet sites ranked according to the number of people who sign up, customer service reviews, online features, and maximum weight loss in the shortest amount of time. Follow our links to visit the sites we recommend and read a more in-depth review of each diet site. Are you ready to have your body back?

1. 5 Factor Diet

   The 5 Factor Diet online provides a multitude of options and preparation for success. This plan is designed to give you results in five weeks! And it’s so easy and effective that you may naturally turn your five-week plan into a lifestyle and is proven successful by Hollywood stars. Harley Pasternak has worked with stars of song and stage for years, aiding them with weight loss and maintenance. Familiar clients include Jessica Simpson, Kanye West, John Mayer and Alicia Keys. If you’ve ever dreamed of having the well-cared-for bodies that they have, 5-Factor Diet is your chance. What’s included with the 5 Factor Diet program: Daily Meal Planner – Hundreds of Recipes – Personal Recipe Box – Shopping List Tool – Food Log – Cooking Shortcuts – Eating Out Guide – Custom Fitness Plan – Activity Calculator – Weight Tracker – Online Journal – Ideal Weight Calculator – Daily Inspiration Message Boards.
   Read my complete review of The 5 Factor Diet.
   Current Promotion: Start now with 5 free diet tips! See why celebrities love this plan. Easy & effective. Subscribe now!

   




2. Nutrisystem

   Live counseling, both online and via telephone, replaced the embarrassing traditional customer visits and now they can avoid the sales pitch process, and created a new and extremely private way for people to deal with difficult weight loss issues! Additionally, by way of online ordering, NutriSystem could now deliver its quality food and meal programs directly to consumer doorsteps, providing them with a convenient and streamlined way to learn more sensible eating habits and can concentrate on their weight loss. Clients just log-in, decide on a recommended meal plan, order their food, and once it arrives, they’re ready to eat. NutriSystem also offers vitamins and dietary supplements to clients, to ensure that their customers receive proper nutrition while concentrating on weight loss. What’s included with the Nutrisystem Diet: Mindset Makeover A 13-Week Interactive Strategy Tool – Weight & Measurement Log – Progress Tracker – Food Diary – Exercise Log.
   Read my complete review of The Nutrisystem Diet.
   Current Promotion: Get two weeks of free food with NutriSystem! and Introducing NutriSystem Flex™, the program that gives you weekends off while still losing weight for $7 a day

   




3. Duke Diet & Fitness

   The website is easy to navigate and very attractive. Many people have seen weight loss on this diet. The Duke Diet and Fitness team really breakdown your behavioral habits and realize what you are more to prone too with eating habits and exercise. The program is extremely precise on breaking down every single component that is necessary for you to get towards your weight loss goal. The Duke Diet and Fitness team make it as specific solution as possible for your own body, goal, and daily habits. I highly recommend this diet for anyone who wants to lose weight, or perhaps start a solid workout routine that works for your own body! The Duke Diet online program comes at a low cost at $4 per week! Get your customized online program now, which is based on your goals and body. Learn More.
   Read my complete review of the Duke Diet & Fitness program.
   Current Promotion: Get the Weight Off: Learn the 4 principles of proven weight loss. Free evaluation!

   




4. Medifast Diet

   Medifast teaches you to eat well. I believe in the body’s natural ability to heal itself with proper nutrition and I believe in you and your ability to achieve real results with Medifast. Medifast offers you a choice rich menu of nutritionally complete products, support services and new opportunities to create a life of health, hope and happiness. Medifast is here to serve you, because you matter and the success of our clients truly inspires us to be your life-long and trusted partner in health. Medifast products are formulated with a High Fullness Index™ so you don’t get hungry. You lose weight quickly — up to 20 pounds a month — while learning how to eat healthier. Medifast Meals are formulated with low-fat protein and fiber, and fortified with vitamins and nutrients, so you lose pounds and inches without losing out on essential nutrition. The Meals’ low glycemic formula makes them perfect for people with type 2 diabetes. What’s included with the Medifast Diet: Message Boards – Order Form – Daily Success Tracker – Plateau Tips – BMI Calculator – Nutrition Details – Diabetic Guide.
   Read my complete review of The Medifast Diet.
   Current Promotion: Medifast – $50 off any purchase of $275 or more! Use Coupon Code: APR30C good until 4-30-09

   




5. eDiets

   The eDiets Weight Loss Meal Plan and The Low Glycemic Impact Diet is our most popular meal plan because of its flexibility and convenience. It is a balanced approach to eating, providing 3 meals and 1 snack daily. Using familiar favorites, it never feels like a diet and is easy to follow. It helps teach lifelong eating habits based on portion sizes and moderation. Also, the Weight Loss Meal Plan is customized to your preferences. Based on the food pyramid, as well as recommendations from the American Heart Association, it provides 50-65% of your calories from carbohydrates, 20-25% of your calories from protein and less than 30% of your calories from fat. eDiets focuses on flexibility, convenience, and a healthy balance of your favorite foods. You will surely not get bored with this diet because your meals are adjusted weekly and designed with you in mind. The eDiets program follows a low calorie diet. If you are looking for a more specific kind of diet, just re-submit your eDiet free profile analysis. All of the Diets at eDiets include: Customized menus – recipes and convenience food options – A personalized fitness plan designed by trainers – live phone support from registered dieticians – plus 24/7 online member support – online community – motivating member challenges – eDiets Weight Loss Guarantee – if a customer’s weight loss goal isn’t reached in 6 months or less, eDiets will give them the next 6 months FREE!
   Read my complete review of The eDiets Program.
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6. The Zone Diet

   The Zone Diet works by working the right ratio of carbohydrates to proteins and fats in order to control the insulin in the bloodstream. Too much of the hormone (insulin) can increase fat storage and inflammation in the body (conditions that are associated with obesity, type 2 diabetes and heart disease). Dr. Sears asserts that by using the Zone Diet you are actually optimising the body’s metabolic function. Through the regulation of blood sugar, you allow your body to burn excess body fat. Also, The Zone Diet is precisely in line with the dietary guidelines developed by the Joslin Diabetes Center and The Harvard Medical School for overweight and obese adults with Type 2 diabetes, prediabetes or at high risk for developing diabetes. What’s included with The Zone Diet: Zone Block & Body Fat Calculator – 7-Day Meal Planner – Quick Start Guide – Healthy Recipes – Dr. Sears blog – Fitness and Motivation blog.
   Read my complete review of The Zone Diet.
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7. South Beach Diet

   The South Beach Diet is not low-carb or low-fat. Instead, the South Beach Diet teaches you to change the balance of food you eat to emphasize health and weight-loss! You’ll do away with bad carbohydrates and bad fats, and start eating good fats and good carbohydrates. Once you sign up and start losing weight, they will customize your success plan and guide you through each of their three phases of weight loss. The South Beach Diet itself has some scientific flaws and many nutritionists and fitness professionals like myself would argue that its promise of losing 8-12 pounds in 14 days is a bit aggressive and may not be able to stand up against the test of time. While cutting out white flour, sugar, and processed foods from your diet is a great idea, the South Beach Diet is actually one of the most dangerous diets out there. I would use this diet for the protein rich healthy tasting recipes and as a crash diet! With the meals you should add in your own complex carbohydrates. By adding an additional 150-300 calories to each recommended meal, your are teaching yourself a healthy balanced way of eating. Whats included with The South Beach Diet: Meal Planner – Food preferences – Diet phase – Weight Tracker – Journal Tool.
   Read my complete review of The South Beach Diet.
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