Cardiovascular exercise vs resistant training...A combination

A combination of cardiovaskular and resistance trainings the most efficient and fastest way to loose weight.If there was a magic formula,in our opinion,this would be it(plus + a dorsage of core work and flexibility training)..they work collaboratively...ex:Hi-Low aerobic classes..

Boost your metabolism by knowing your body part..2

The 3 process of metabolism consists of the following below:

• Basal Metabolism: 60 % to 65 % percent of calories you eat daily provide the basic energy you need to alive-breathing,circulating blood,organ functioning,ajusting hormon levels,growing and repairing cell and so on.How many and efficiency you burn calories to meet this needs is called basal metabolic rate..If you lie on sofa all day,your body will burn these calories to support basic body function.
• Physical activity: 25% percent of your calories support movement and physical activities.The frequency and intensity of physical activity can positively changes or negetively affect this aspect.
• Food processing: 10% percent of calories are expended ingesting,digesting,absorbing,transporting and sort ur calories intake.This is called the THERMIC EFFECT,or the energy your body expands processing the food you eat.For example,if someone eat 2000 calories a day,approximately 10 % percent,or 200 calories,will be used eating and digesting your food.

Dumbell Work Out(BIceps )

Wall Sit with Dumbbell Biceps Curls

Starting Position

Lean against a solid wall, with your feet out in front of you approximately 12 inches and shoulder width apart. Hold dumbbells to your side, palms facing forward.
Action

Slowly lower your body from the hips until you reach 90 degrees at the knees. Hold that position. Holding elbows into your body, slowly curl dumbbells upward at the same time. Make sure to keep your shoulders still and just bend at your elbows. Squeeze at the top and return to the starting position.

Try doing 2 sets with 10-12 repetitions.
Muscles Worked: Biceps, Quads, Gluteus

Weight or Cardio??

Weight training is important for a couple of reasons. First, the more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest.

But the actual numbers involved in a whole day of "extra" calorie burning due to extra muscle are relatively small compared to the number of calories you can burn during an hour of cardio exercise.

The second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, and that isn't likely to be healthy over the long haul. Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% of total weight loss with moderate strength training.

Likewise, strength training helps to preserve bone density, balance, and many other important things. So, strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout.

Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout.

After you've met your 2 strength sessions per week, focus on cardio if your goal is weight loss. You need the cardio for the calorie burning, and also to build and maintain your cardiovascular fitness.