Pick A Day / Pick A Time.....Majority Chooses....

Be sure and write in your preferred days/times/classes on the sign up form in the new studio (starting Saturday, Nov 2nd), majority rules and will dictate the classes offered on what days and at what times starting in January.....Your opinion matters....Let it be known!! ;-)

Want to see changes to this schedule for Jan?  Let me know to what....Form in Studio at 2214 Denise Drive.....

 

Win A Free One-On-One Session

For both the 8 am & 10 am classes on Saturday, Nov 2nd, there will be a drawing for every participant in both FREE Classes .... Winners will receive a FREE hour one-on-one session with me......See you there!!!!!!

 

VEF Shirts

There will be monthly Fitness Challenges beginning in November in which you can win a VEF shirt.....BUT you can also buy one, if you desire.....See Below.  If you are interested in winning a shirt, then participate in the Challenges.  If you want to buy a shirt, send me an e-mail on your interest and I'll get an order together (cagib1@charter.net).  Price is dependent upon quantities ordered as is shipping/handling.  Women's Tanks are $25.90 before S/H on small orders.  Women's Tees are $26.90 before S/H on small orders.  Men's Dry Zone Crew are $30.90 before S/H on small orders.  Men's Tees are $31.90 before S/H on small orders. 

Womens Tanks in Any of the following designs in any of the colors presented:

Back of All Tanks:

Women's Tee in Black or Heather Grey:

Men's Dry Zone Crew:

Men's Tee:

 

Mark Your Calendars....NOVEMBER 2nd!

In addition to the two FREE classes on Nov 2nd, Amber Johns, LMT with Performance Plus Massage will be giving FREE CHAIR MASSAGES as well as offering gift certificates for 1 hr massages $40 on the 2nd only (limit 2 per person) to use for yourself or for a friend (Christmas is just around the corner).....
 

Fit Challenge Info
Each month there will be a Fit Challenge held for anyone at any level that wants to participate. It will be different each month and will be something that will be worked on in the Classes. There will be a $5 participation fee for each challenge. The winner will receive a VEF Tee, their accomplishment on the Challenge Board, and a 1/3 of the participation fees paid in! This is a great way to reach your fitness and/or weight loss goals each month to have this to train toward! Get Inspired, Get Fit, Challenge Accepted!!!!

 

NO CLASSES ON NOVEMBER 1st....

 

 

Savory Eggs

Scramble or Fry Eggs in Coconut Oil while wilting Kale in the same
Combine precooked Quinoa w/Feta Cheese and Blueberries for one of the best, quickest breakfasts ever!

2-3 Eggs
TBL Coconut Oil
1-2 cups Kale
1/2 cup Quinoa
1/4 cup Feta Cheese
1/2 cup Blueberries



Need Help with Recipe Ideas?  Healthy & Yummy Recipes

Good Reason Not to Quit

from my 2/3/12 Post Good Reason Not to Quit:

Need a good reason to keep moving forward with your exercise practice?  If I haven't already provided enough good reasons, here is one more:  According to the principle of reversibility, when you stop performing resistance exercises you will lose the strength you gained in about one and half times the rate in which it was gained!  Worth a break?  Did you really just put all that effort into yourself to walk away and have to start all over again?  I didn't think so!

"When you have exhausted all possibilities, remember this--you haven't."  ~Thomas A Edison

Having "issues", I'm here to help cagib1@charter.net

Potent Proteins

from IDEA Health & Fitness Association and Martina M. Cartwright, PhD, RD

Not all proteins are created equal. We divide them into the “complete” proteins like soy and animal sources, which contain all nine essential amino acids (EAA), and the incomplete proteins found in most vegetables and grains, which lack one or more EAAs. This would seem to complicate life for vegans, but it turns out that building complete dietary proteins is easy for those who know how to “complement.”
Proteins are ranked according to amino acid content and digestibility, typically via the Protein Digestibility Corrected Amino Acid Score (PDCAAS). The highest PDCAAS for a food is 1.0, meaning that after digestion, it provides at least 100% of the recommended amount of essential amino acids per unit of protein. Whey, milk, casein, egg whites and soy all score 1. Vegetable proteins can be combined to create a perfect score (Schaafsma 2012).

Meat, Fish, Eggs and Dairy
Packed with all nine EAAs, animal proteins are complete proteins, abundant in essential nutrients like B12, calcium, zinc and iron. On the downside, higher-fat varieties contain artery-clogging saturated fats. Good choices include low-fat dairy and lean meats. An ounce of beef or chicken provides 7-10 grams of protein and a cup of milk contains nearly 8 grams. A large egg has 6 grams of protein, with nearly equal amounts in the yolk and white (USDA 2013).
Six ounces of yogurt has 6 grams of protein. Most Greek yogurts contain double the protein of regular versions. Yogurt also is a good source of calcium, B vitamins and live active probiotic cultures (NYA 2013).

Super Seeds
All seeds are incomplete proteins. Flax, sesame and sunflower seeds provide 2-5 grams of protein per ounce. Ditto with trendy hemp and chia seeds. Potent pumpkin seeds triumph with about 9 grams per ounce. Seeds are good sources of healthy fats, vitamin E and essential minerals like magnesium, copper and zinc (USDA 2013).

Nuts
Almonds, walnuts and cashews provide 6-8 grams of incomplete protein per ounce. Packed with healthy fats, fiber, vitamin E and minerals, nuts are an integral part of the Mediterranean Diet (Guasch-Ferre et al. 2013). Nut-rich diets can lower cholesterol (Damasceno et al. 2011); the FDA allows the claim, “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts (e.g.: almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts) as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease” (FDA 2013).

Legumes
Alfalfa, clover, peas, beans, lentils, carob, soy and peanuts are well-known legumes. Of these, soy contains the most protein with about 43 grams per 100-gram (3.5-ounce) serving. Edamame, tofu and soy milk are complete vegan proteins (Hughes et al. 2011). Beans and lentils are good sources of incomplete protein, with the added benefits of high fiber and B vitamins.

Great Complements
If you shun soy and avoid meat, it’s still easy to create complementary proteins by mixing and matching vegetarian proteins like these:

• Lima beans and corn
• Rice and beans
• Hummus on whole-grain bread
• Whole grain noodles with peanut sauce
• Beans and tortillas
• Peanut butter on whole-grain crackers

*****

from my 3/12/12 Post Vegetarian Protein Complementarity Chart:

 --from ACE's Essentials of Exercise Science for Fitness Professionals

"Vegetarian diets provide several health advantages.  They are low in saturated fat, cholesterol, and animal protein and high in fiber, folate, vitamins C and E, carotenoids, and some phytochemicals.  Compared to omnivores, vegetarians have lower rates of obesity, death from cardiovascular disease, hypertension, type 2 diabetes, and prostate and colon cancer.  However, if poorly planned, vegetarian diets may include insufficient amounts of protein, iron, vitamin B12, vitamin D, calcium, and other nutrients (ADA, 2003).

Quality protein intake is crucial for vegetarians.  A main determinant of protein quality is whether a food contains all of the essential amino acids.  Most meat-based products are higher-quality proteins because they have varying amounts of the essential amino acids, while plant proteins other than soy are incomplete proteins because they do not contain all eight to 10 essential amino acids.  However, complementary plant products such as rice and beans together provide all essential amino acids.  Research suggests that most vegetarians consume adequate amounts of complementary plant proteins throughout the day to meet their protein needs.  Thus, the complementary proteins do not need to be consumed in the same meal. (ADA, 2003)."

Measuring Results

For those of you who are getting fit in part for weight loss know that the scale is not the best way to ascertain your results.  You can lose a lot of weight on calorie restriction focused diets, but what you are most likely losing is muscle mass.  To lose fat and maintain muscle, the scale might take longer to move.  It's not that fat weighs less/more than muscle (a pound is a pound), but fat takes up a lot more space than lean muscle mass....so, when you lose fat and increase lean muscle mass, the scale doesn't move a lot but the reduction in inches lost is quite substantial and easily measured.  To be consistent and get the most out of your progress assessment, you want to try and use standard sites and procedures.  All measurements and weight assessments should be done first thing in the morning after you go to the bathroom, before you eat/drink anything, and with as little to no clothing.  If you are doing your weight assessments at a facility other than your home and/or at a different time of day, then it's best to do your assessments at the same time of day and under the same (similar) circumstances (e.g., before lunch every time as opposed to sometimes before, sometimes after).  All measurements should be taken while standing upright and relaxed with feet together.  All measurements should be made with a flexible yet inelastic tape measure.  The tape measure should be placed on the skin surface without compressing the subcutaneous adipose (fat) tissue.  Take duplicate measures at each site, and retest if duplicate measurements are not within .25 of an inch.  Rotate through measurement sites before retaking measurements at any one site so as to allow time for skin to regain normal texture.  When taking your measurements, look in a mirror if necessary, verify that the tape measure is horizontal and even along the measurement site (in other words, if taking the measurement of your hips, the tape measure should come straight around your buttocks and not droop anywhere making an uneven line).  You only need to take the measurements of one side of your body (e.g., one bicep, one calf, etc.), but in doing so be sure to take the measurement of your dominant side (e.g., if right handed then of your right bicep, right calf, etc.).  You may take measurements at other sites than what is listed below which is more than okay, just try and apply the logic that is presented in the sites listed below to apply to additional measurement sites.

Arm  Midway between the shoulder joint and the elbow joint (mid-bicep)
Abdomen  At the level of the umbilicus (belly button)
Waist  If you desire a separate measurement for your waist other than that of your belly button then:  At the narrowest part of the torso above the belly button and below the base of sternum
Buttocks/Hips  At the maximal circumference of the buttocks
Upper Thigh  At the maximal circumference of the hip/upper thigh, just below the gluteal fold (thickest part of your upper thigh)
Calf  At the maximum circumference between the knee and the ankle (thickest part of your calf)

Other forms of measuring your results....How your clothes fit.  There will be no mistaking the effectiveness of your fat loss plan if you are losing inches and going down in pant sizes!  Don't let a slow moving scale give you a head trip if you are losing pant sizes.  Seriously, would you rather weigh less and be in the same pant size or weigh the same and be two sizes smaller? 

Another way to see your results is by taking before and after pictures throughout your fat loss journey.  A picture can show you places you have trimmed down that you might miss when measuring yourself.  The best way to go about this is to wear a swimsuit or shorts and sports bra (for women...no shirt for men) and take a front pic, back pic, and side pic.  Take a before picture and then follow up with pics every 6 to 12 weeks until you reach your fat loss goals.

Post Links of Other Helpful Tidbits to Know: 
Body Comp v Scale   
Greater Muscle Mass = Higher Metabolism  
Not Getting Results???
Body Composition
How Much Should You Weigh?
Skinny Or Fit??? You Decide...
Afternoon Bloat?
5 Pounds Of Fat
Scoop On Fat Cells
GOALS
Discerning Good From Bad Fad

Veggie Yumminess

All Veggie Delight:

2 cups Kale
1/2 medium Sweet Potato (cooked & then diced)
1/2 cup Kidney Beans in Chili Sauce
1/2 Avocado chopped
1/2 cup Tomatoes chopped
Salsa (or Verde) to liking

w/or without Tortilla Chips

Need Help with Recipe Ideas?  Healthy & Yummy Recipes

Your Brain on Yoga

from Fitness October 2013 issue:

New research shows that hitting the mat for just 20 minutes boosts cognitive performance more than running does; this may be because guided movements require more concentration and make you focus on the moment.  "Running is a habitual movement, and you can get stimulated by everything around you, which makes it tricky to stay in the zone," says study author Neha Gothe, Ph.D.  "But meditative exercises are mentally engaging and help you develop awareness and keep distracting thoughts away."


 Basic Stretch Routine

       Need Some Yoga Help?   
       Free Streaming Yoga Videos
       Yoga Styles

Make Time

Hebrews 6:12 That ye be not slothful, but followers of them who through faith and patience inherit the promises.


If you don't have time for God, He doesn't have time for you.  Make time for Him each and every day and your days will be so much better for it!

http://veryeffectivescripture.blogspot.com/

 

 

Scriptural & Spiritual Inspiration: (Found throughout the Blog, below are just a few quick links)  + Check Out:  Very Effective Knowledge In Scripture

Surviving the Holidays and Everyday Stress
Time Labors Where?
Amen! (2)
Needs Met....Always!
Love & Comfort
Things To Remember
In All You Do....The Golden Rule!
Brotherly Love Equally
Study = Knowledge
Why Bible Challenge On Fitness Site?
Thankful For Problems
Tribulations And Defeat
Better Time Spent
Gifts & Correction
The More You Know
The Refiner
Forgive To Be Forgiven
The Touch Of God
Renewed
It Was Only A Quarter
Make God Your Focal Point
Meant For Daily Intake
It's Your Road
Prepared To Answer
Be Kind...Don't Judge...Be You!



Immune System Recovery

Whether you have an autoimmune disease or not, Dr. Susan Blum's book The Immune System Recovery Plan is one of the best resources for what is going on with our whole system and how food/environment works against us if we are not aware of the facts.  You may not have an autoimmune but are well on your way to having one or would just like to live the healthiest life you can and not have to contend with such medical adversity.  "...The Immune System Recovery Plan will help anyone wishing to have a healthier more balanced immune system..."  "Genetics are not destiny; they are simply a blueprint for what could happen.  ...Think of them like a road block, not a dead end..." ~Dr. Susan Blum.  Her book is well worth reading!  Below are a few excerpts:

There's a growing epidemic in our country.  It doesn't grab newspaper headlines or make the evening news, but it's there and it is debilitating and potentially deadly.  It is the epidemic of autoimmune disease.  Autoimmune diseases are among the most prevalent forms of chronic illness in this country, now affecting an estimated 23.5 million Americans.  More people suffer from this group of chronic illnesses than from cancer or heart disease, yet most people don't even know what these conditions are.  This lack of awareness is killing us--literally.  It's causing severe pain, disability, and even death.  Worse yet, many people with autoimmune conditions suffer with their symptoms because conventional doctors either can't figure out what's wrong or can't get to the root of the problem.

Autoimmune disease occurs when the body's immune system attacks its own tissues rather than a foreign molecule, such as a bacteria.

Autoimmune diseases affect our bodies at almost every level.  Some affect our nervous system--like autism and maybe even depression--and others affect our joints and muscles, our skin, our endocrine glands, our hearts, and more.

Antibodies are molecules normally made by your immune cells to attack and destroy foreign invaders, but in autoimmune diseases, these antibodies are misdirected and attack and damage your own tissue.  Many of these conditions are chronic, debilitating, and potentially life-threatening.  In fact, autoimmune diseases are one of the top ten leading causes of death in girls and in women up to sixty-four years of age. 

Many traditional doctors have an attitude of "just give in to your illness," which only leads you to feel utterly powerless.  It also makes your disease worse because it undermines the body's natural healing process.  The mind-body connection is real and powerful.  There are many studies that show that the more control a person feels he or she has over a situation, the higher the rate of healing.  People do better, feel better, and live better with various health conditions if they have a sense that there is something they can do for themselves.  And there is!  That is one of the core principles of functional medicine, and as an expert in the field, I'm here to show you how much control you have over your own health and well-being. 

 A functional medicine expert is like a medical detective gathering all the clues of your past (where you grew up, your family situation, traumatic events, health history, etc.) and your present (potential toxins in your environment, social life, stress level, relationships, diet, workout regimen, sleep habits, symptoms, etc.).  Armed with this information, a functional medicine expert tries to uncover how and why your body is not functioning well.  This type of detective work is what I offer all of my patients at Blum Center for Health and what I used to cure myself of the serious autoimmune condition that I had.  It is exactly what I will offer you with the interactive elements that run throughout this book.

"If you are sitting on a tack, the answer is not to treat the pain.  The solution is to find the tack and remove it."  ~Sidney Baker, M.D., a preventive medicine specialist who is often called the father of functional medicine. 

The Gifts of Imperfection

We talk to ourselves in ways we would never even consider talking to others!  The Gifts of Imperfection by Brene Brown wonderfully assists in changing that dialogue. 

Don't get me wrong. I'd love to skip over the hard stuff, but it just doesn't work.  If we really want to live a joyful, connected, and meaningful life, we must talk about things that get in the way.  ~page 35

To add to Snyder's work on hope, I found in my research that men and women who self-report as hopeful put considerable value on persistence and hard work.  The new cultural belief that everything should be fun, fast, and easy is inconsistent with hopeful thinking.  It also sets us up for hopelessness.  When we experience something that is difficult and requires significant time and effort, we are quick to think, "This is supposed to be easy; it's not worth the effort", or, "This should be easier: it's only hard and slow because I'm not good at it."  Hopeful self-talk sounds more like, "This is tough, but I can do it." ~page 66

"To be nobody-but-yourself in a world which is doing its best, night and day, to make you everybody but yourself--means to fight the hardest battle which any human being can fight--and never stop fighting."  ~E. E. Cummings

Be authentic, Be you!

 

 

 

Books For Your Journey

Awesome Books For Your Journey:

• The Trigger Point Therapy Workbook by Clair Davies, NCTMB
• The Immune System Recovery Plan by Dr. Susan Blum
• Moving Toward Balance by Rodney Yee
• King James Version Bible
• Boundaries by Cloud & Townsend
• Boundaries With Kids by Cloud & Townsend
• The Gifts of Imperfection by Brene Brown
• Codependent No More by Melody Beattie
• The Dance of Anger by Harriet Lerner, PhD
• The Last Lecture by Randy Pausch
• The Four Agreements by Don Miguel Ruiz
• The Fifth Agreement by Don Miguel & Don Jose Ruiz
• You Can Heal Your Life by Louise L Hay

Killer Grapefruit

Both Women's Health  May 2013 issue & Shape April 2013 issue referenced reports on the increasing drug reactions to Grapefruit....

from Women's Health: Here's something to know before you eat a grapefruit:  According to a recent study in the Canadian Medical Association Journal, a group of chemicals in the tangy fruit--called furanocoumarins--can prevent certain medications from being broken down in the body.  Too much can increase the potency of some drugs by 330 percent and may cause acute kidney failure, cardiac arrest, or even sudden death (yikes!).  Currently, 85 meds are known to interact badly with as little as seven ounces of juice or one grapefruit a day--including some that treat cancer, infections, and cardiovascular and psychiatric disorders--so ask your doc or pharmacist if this citrus is off-limits.

Shape cited the same report and went on to list some of the drugs ...there are now 85 known medications to watch out for, including common ones like the antidepressant sertraline (Zoloft) and the cholesterol med simvastatin (Zocor).  "Grapefruit, as well as Seville oranges and pomelos, contains chemicals that interfere with our ability to break down these drugs before they hit your bloodstream, so you could end up with a much higher dose than prescribed," warns David Bailey, Ph.D., a clinical pharmacologist at the Lawson Health Research Institute in Canada.

 

Refresher On How It All Works

Post Links on Muscles/Energy Sources & How it all Works:

{Just by training to increase muscle mass, you increase your RMR (resting metabolic rate). 75-80% of your RMR is determined by your muscle mass. Only 15-30% of your total daily calorie burn is based on your activity level}.
 

Greater Muscle Mass = Higher Metabolism
Muscle Fiber Types
Metabolic Conditioning
Energy Systems
ATP
Consistent Rest
Stress Hormone Response
Yet Another Article On Metabolic Truth

Just Getting Started?

If you are just getting started and need some help knowing how to go about it, then check out the below links and just take it step by step:

Just One Step At A Time  (Final Week & New Opportunity)Step-By-Step How To Succeed In 6 Weeks + GOALS
Free Workouts All Levels
Week One + The Importance Of Tracking Foods + If Nothing Else Be NEAT
Week Two + The Importance Of Journaling + Move n Move n Move
Week Three + Track Your Food For Best Results + Workout Tidbits You Need To Know
Week Four + Nutritional Targets + Workout Recovery Needs
Week Five + Healthy Foods + Stress Hormone Response
Week Six + The Whys 'n' Hows of Measuring + GOALS


Need Help With any/all of this? I'm always available: cagib1@charter.net

 

Be Inspired....Get Fit....Be Healthy!

 

Fit Challenge Info

Each month there will be a Fit Challenge held for anyone at any level that wants to participate.  It will be different each month and will be something that will be worked on in the Classes.  There will be a $5 participation fee for each challenge.  The winner will receive a VEF Tee, their accomplishment on the Challenge Board, and a 1/3 of the participation fees paid in!  This is a great way to reach your fitness and/or weight loss goals each month to have this to train toward!  Get Inspired, Get Fit, Challenge Accepted!!!!

Basic Stretch Routine

Stretching in between workouts is an excellent way to protect your muscles and joints.  Here is a a basic stretch routine you can do as either a cool down post workout or in between workouts:

Reclined Leg Stretch Series each leg

   Upper leg extended toward ceiling, with back body on the ground for 6 breaths
   Upper leg extended toward ceiling with head & upper back curling up into a sit up for  3 breaths
   Upper leg out to the side with back body on the ground for 6 breaths
   Upper leg across body with back body on the ground for 3 breaths

Lower Body Thread the Needle each leg for 6 breaths

Happy Baby for 6 breaths     

Upper Body Thread the Needle each arm for 6 breaths

Downward Facing Dog for 12 breaths

Pigeon Pose each leg for 6 breaths

Revolved Side Angle for 3 breaths each side

Half Splits Twist (IT Band Stretch) for 3 breaths each side
   From a Low Lunge Position w/back leg down and front leg straight (in half splits) place
   same hand as back leg down on mat between legs (aside upper, inside straight shin) & twist
   over straight leg.

Frog Pose Variation for 3 breaths each leg

Downward Facing Dog for 12 breaths

Standing Forward Bend for 12 breaths

Standing Forward Bend for 12 breaths
   Forward Fold Center/Right/Left
   Twist Right/Left
   Switch which leg is in front of crossed legs
   Forward Fold Center/Right/Left
   Twist Right/Left

Simple Heros Pose with Eagle Arms 6 breaths each arm   
   Right Under Left Arm, Pull Elbows up and hands out
   Left Under Right Arm, Pull Elbows up and hands out

Childs Pose for 12 breaths

Tabata Stacker Workout

FREE WORKOUT for when you just don't have time to get one in any other way...TABATA STACKER WORKOUT is great for anywhere, anytime:

Tabatas: 20 sec work 10 sec recovery = 8 rounds = 4 minutes.  Below are 5 separate Tabata workouts that you can stack or do alone.  Two moves each workout, intended to alternate.  Have fun!

Tabata One:  Good Morning Squats & Reverse Lunges

Tabata Two: Offset Push Ups Left/Right

Tabata Three: Suitcase Squats & Jumping Lunges

Tabata Four:  Forearm Plank Hold & Belly Blasters

Tabata Five:  Deadlifts & Jump Squats

More Metabolic Truths

Beyond Some Rules of a Fast Metabolism:

from my 3/6/13 Post on Metabolic Conditioning:

from Women's Health March 2013 issue:

Ketchup or mustard?  Flats or heels?  The X Factor or The Voice?  That eternal fitness face-off--cardio or strength training--is just as perplexing.  Cardio is a known calorie crusher, but strength workouts build muscle and rev your metabolism.  But you don't have to choose sides: A new regimen of experts have dubbed metabolic conditioning offers the best of both.

By combining short, high-intensity work periods, little to no rest between exercises, and big-body movements, metabolic conditioning challenges your strength, power, and cardiovascular endurance in one workout--maximizing calorie burn during and after a sweat session, says Frank Salzone, a group fitness instructor for Equinox in New York City.  It also helps improve your muscles' ability to use energy during workouts, so you can push harder and get better results over time.

Sound too good to be true?  It's no gimmick: A study in the International Journal of Sport Nutrition and Exercise Metabolism found that women who completed a 10-move strength circuit recorded 13 percent higher oxygen consumption levels (or EPOC, which measures the energy used to return your body to a resting state) three hours after their workout than a control group.  Plus, their resting metabolic rate (the amount of calories burned at rest) was still elevated 16 hours later.

Links to Check Out:
How Effective Is HIIT? Low Intensity Fact Or Fiction
Greater Muscle Mass = Higher Metabolism
Muscle Fiber Types
Energy Systems
ATP

 

 

& from my 6/6/13 Post on Yet Another Article on Metabolic Truth:

 

from Women's Health May 2013 issue:

Here's something that may be hard to believe:  Just because the scale is dipping doesn't mean your fitness routine is working. 

If you're logging hours and hours on the treadmill, you've likely seen the numbers on the scale decrease, but you may not be losing body fat.  In fact, a 2011 review in the Journal of Obesity found that the effect of regular aerobic exercise on body fat is negligible.  Instead, shorter, high-intensity workouts--some that don't even include traditional cardio--have been shown to be more effective at reducing fat than any other type of exercise.  These workouts have also been shown to significantly increase your fitness level, lower insulin resistance, and improve glucose tolerance.

Case in point:  When comparing the effects on women of high-intensity exercise versus steady-state exercise, one study found that only the high-intensity group had a significant improvement in fat loss after 15 weeks.  What's more, there was a significant reduction in fat from their legs (usually a stubborn spot for women) compared with their arms.

That's not to say traditional cardio like running is off-limits--it just shouldn't be your focus if you're trying to shrink your hips and slim your waistline. 

Sound familiar?  Metabolic Training is the best way to a healthier, slimmer your!  Be sure to check out all the metabolic training info and links on these Pages:  How Effective? Very! How Do I Know? / Workout Tidbits / Measuring Results