Josh Perez Fitness

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.
   Current Promotion: Use Promo Code SAVE25 to Save 25% at eDiets!

   




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.
   Current Promotion: FREE 7 Day Meal Planner Kickstart Your Health & Wellness Regimen and SAVE 20%

   




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.
   Current Promotion: Get exclusive access to recipes, advice, support. Free diet profile.

   

During an athletes competitive career or an average person fitness routine, an anti-oxidant formula that complements your multivitamin is paramount. The goal of taking an antioxidant is to decrease some of the deleterious oxidative effects of exercise.

We are all susceptible to harmful environmental chemicals, aging, intense exercise, and the rays of the sun on a daily basis. This increases our already delicate but normal free radical production and protection balance from increasing damage to our bodies. In other words, this will accelerate our aging process and possibly speed up the start of certain diseases.

Though moderate exercise can increase free radicals, high intensity exercise may exceed the body’s natural ability to protect against long-term damage. Many antioxidant studies on exercise focus on aerobic training (cardio). Some latest research examined weight training and antioxidant supplements, they found that the weightlifters who supplemented with vitamin E at 1200 IU/d, significantly reduced the markers for muscle damage. Also, taking vitamin C also resulted in reduction of cortisol (catabolic hormone/ natural human toxin) following training. Lastly, it increased the post-workout testosterone to cortisol ratio in weightlifters and is showed to enhance the anabolic (muscle growth) environment.

With the majority of evidence, it supports that taking vitamin E, vitamin C, and beta-carotene supplements (antioxidants) will lower your fatigue rate, and will bolster your workouts. Also, the supplementation of an antioxidant will enhance recovery, and the length of time for optimal performance (productive years of competition)!

Below, I put my recommendation of the best time release antioxidants for vitamin C, vitamin E, and beta-carotene supplements.

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By having some helpful knowledge for stretching we can increase performance and results. Weightlifting is a sport that requires a tremendous amount of flexibility. Any lack of flexibility in major muscles or joints like the shoulder, elbows, hips, wrists and lower legs will limit your potential. Therefor you should be familiar and consistent with different stretching methods and understand the function of the muscles and joints involved.

In weightlifting, training increases your strength, and it’s due to the organism adapting over time, to the added stress. Flexibility training works in the same manner. Consistency and exceeding the existing range of motion are responsible for increases in flexibility. So the body’s natural adaptive responses is to increase flexibility in the active joints.

Joint Flexibility & Limitations:

1. Lack of elasticity of connective tissues
2. Muscle Tension
3. Lack of coordination and strength during movement
4. Bone and joint structure limitations
5. Pain

Also, to increase your range of motion of a joint, stretching must accomplish 1 of 3 things:

1. Increase the extensibility of connective tissue
2. Increase inter-muscular coordination
3. Increase intra-muscular coordination

Types & Varieties of Stretching

There are numerous recognized forms of stretching through out the fitness world and each type of stretch is specific to your different need and or goal. I will define the big 3: Static, Ballistic and Passive/ Active. Whichever method is going to be used, the possibility of injury depends on several factors including intensity, duration, frequency and velocity.

Static:

Static stretching is an effective and popular technique that is often taught in P.E. classes ranging from junior high all the way through the professional sports world. It involves a holding a position for a period of time, typically between 10 and 30 seconds, and which you could repeat or not. Static stretching involves total control, little or no movement, and minimal to zero velocity of the movement. The benefits of static stretching includes scientific research supporting the increase of range of motion, and minimal to no muscle soreness. Everyone can benefit from static stretching.

Ballistic:

Ballistic stretching involves movement in a dynamic (moving) fashion. Many athletes such as martial artists, gymnasts, and NFL players use ballistic stretches as a warm-up where movement through a full range of motion is necessary. Also, numerous amounts of weightlifting athletes incorporate ballistic stretches to prepare tendons, ligaments, and the musculature around the major joints for external load bearing exercises. These sport specific stretches and movements are effective in improving flexibility and mobility. Some examples of this are:

• Leg swings
• Arm circles
• Kicks

Here are some disadvantages to ballistic stretching (Yes they do exist):

1. Inadequate tissue adaptation – if tissue is stretched too rapidly, lasting flexibility cannot be optimally developed.
2. Soreness resulting from injury – if the ballistic movements are high in amplitude, slight tearing or stretching injuries may occur in your muscle
3. Initiation of the stretch reflex – if a sudden stretch is applied to the muscle, a reflex action is initiated causing the muscle to contract. This causes an increase in muscle tension and a decrease in stretching ability.

Passive – Active:

With this passive – active stretching, generally you have a partner who helps guide you through this stretch. Your partner does all of the manipulation and this will benefit both of you in a few ways.

1. Positive feedback from your partner
2. Reduces boredom
3. Helps familiarize you with a stretching program

One of the top books that I have found to help guide you through the “correct” way of stretching for your goal is titled “The Dynamic Flexibility Manual.” This manual will answer all of your questions and it illustrates images on how to perform the stretches. I have the book listed below:

There are a number of myths and misconceptions regarding strength training and flexibility, which you should recognize. Here are 3 examples:

1. Strength gains may limit flexibility
2. Flexibility gains may have detrimental effects on strength
3. Muscle gain will decrease flexibility causing you to be “muscle bound”

The truth is – strength training or weightlifting does not limit your flexibility, but actually improves it through proper weight lifting technique. Their are 2 main keys for developing flexibility through resistance training. First, the muscle or muscle groups must work together through the entire range of motion. Second, there must be an emphasis on the eccentric (negative) contraction. The reason is because there is greater stress on the muscle fibers while trying to work through full range of motion – consequently, this increases flexibility. With the greater stress being on the eccentric (negative) part of training, their will be more muscle soreness.

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A specific warm-up should follow the general warm-up and stretching routine before any type of intense exercise. The specific warm-up relates to activities specific to your resistance training program or training session. Depending on the exercise, you may to choose to use no weights, or use the bar when performing these exercises that I have listed below. Here are the examples.

• Pressing movements
• Pulling movements
• Arm circles
• Trunk circles
• Overhead squats
• Knee circles
• Squat to a overhead press
• Muscle snatch
• Wrist circles
• Core movements

A cool-down gives the body a period of adjustment from exercise to recovery. You may choose this time to improve flexibility, but more importantly, the cool-down assists in muscular relaxation and promotes the removal of muscular waste products by the blood. Lastly, It also reduces muscular soreness and allows the cardiovascular system to adjust back to it’s normal levels.

With cardiovascular exercise equipment – these machines simulate the movements of cycling, walking, running, rowing, skiing, and stair climbing. They’re great choices for cardiovascular and fat-burning workouts. The equipment can be motorized or not, portable or professionally sized, and relatively economical or quite expensive. Such equipment provides an excellent alternative to outdoor exercise. If you are looking for the top cardiovascular exercise equipment to design a home gym, or just looking for one quality product to purchase – here are some of the top investment descriptions:

Prices vary greatly (from a few hundred dollars to thousands), depending upon whether the machine is motorized or programmable or has add-ons, like such devices to measure heart rate, calories burned, and time elapsed. You may want to opt for a machine that offers information to help you track your intensity from day to day, such as calories burned in a given time or METs. These information is particularly important if your doctor has advised you to restrict your activity. Still, it’s important to note that these measures are based on the manufacturer’s estimates and may not be entirely accurate. Here’s the skinny on some of the more popular types of cardiovascular exercise equipment followed by my top recommendation for each piece of equipment.

Treadmills:

The treadmill machine enables you to walk or run indoors. Some models offer a flexible surface that cushions your joints. When purchasing a treadmill, look for a strong motor (the machine will last longer), a belt that’s long and wide enough for your stride, a sturdy frame with front side rails for safety, and an emergency stop device. You should also be able to adjust the speed and grade so you can walk at a comfortable pace. Treadmills.

TreadClimber:

The The TreadClimber TC5000 by Nautilus represents the ultimate in TreadClimber technology for fast and easy weight loss. Fully integrated electronics, including a wireless heart rate monitor, enable you to monitor every vital aspect of your workout – and achieve maximum results. For calorie-burning effectiveness, no other piece of exercise equipment comes close to the Bowflex TreadClimber.

Stationary Bicycles:

The stationary bicycles takes no training and is easy to use, although it can get uncomfortable for long stints. While riding isn’t as effective in preventing osteoporosis as weight-bearing exercise, it does provide an excellent cardiovascular workout. Look for a model with a comfortable, adjustable seat and toe clips. Stationary Bike.

Stair-Steppers:

The stair-stepper provides a low-impact workout that approximates climbing flights of stairs. Some machines have devices to work arms, too. Beginners may find stepper machines strenuous, and the motion can be hard on the knees. Look for machines that provide independent foot action and are equipped with handrails and large stair platforms. Stair Stepper.

Rowing Machines:

The rowing machines work the back, arms, and legs simultaneously, offering as close to a total-body workout as available from a machine. The motion can feel unfamiliar, and some people find it hard on the back. When purchasing one, consider pulley models instead of piston models for a more realistic rowing experience. Rowing Machine.

Elliptical Trainers:

The elliptical trainers have a circular up-and-down motion that’s a cross between a ski machine and a stair stepper. They provide a nearly impact-free workout. Some models have levers with handgrips to work the upper body. The unusual motion may take some getting used to. Important features to look for include comfortable handlebars and nonslip pedals with curved ridges. Elliptical Trainer.

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