Women's Health

Bird Watching Is A Recreation Anyone Can Enjoy At Anytime Of The Year

Bird Watching Is A Recreation Anyone Can Enjoy At Anytime Of The Year  by Robert Benjamin

Do you ever have a day when you have nothing to do ?, You know them times when your on the internet in some chat room, and you type 'I'm bored!', or your flipping through the TV channels, and you say to yourself or out loud '250 channels, and nothing good to watch!', yes, you know what I am talking about. Now you have something you can do on them so called boring days, go bird watching.

No matter where you live you probably have birds of some kind, even folks in New York have central park and other places where they can go bird watching. There are three things you should have when bird watching, these are a pair of binoculars, a notebook, and a bird guide.

Binoculars can be purchased for under $60 at most Kmart or Walmart stores. Binoculars with a magnification of 10 x 50 are perfect for bird watching. Don't think that a more powerful pair of binoculars like 20 x 60 or 30 x 80 are better, this is not the case. Stronger binoculars are fine if you are into star gazing, but they are horrible for bird watching. The higher powered binoculars need a tripod to use them without shaking, and even without a tripod, the powerful binoculars are larger and can be very heavy to carry around, the 10 x 50 ones are perfect for every occasion.

A small tablet or notebook can be purchased at most stores, don't get nothing expensive just a small spiral one will do fine. Now the last thing is the most important item when it comes to bird watching. If you are truly going to watch birds, you should know what type of birds you are looking at when you spot a new one, so visit your local book store or look in the birding section of an online bookstore, such as amazon, at the end of this article I have a website address that has some of Amazons best bird guides, videos, binoculars and more.

Ok, so you have your binoculars, notebook and pencil, and your bird guide, now let's go outside and go bird watching. I am sure you won't have to walk very far to spot a bird or two. I am lucky enough to currently live here in the country, all I have to do is open my door and I will hear the sounds of birds. If I step outside my front door, I can often see sparrows or finches, in the spring time the yard always has a couple robins hopping around, and crows flying around the nearby woods, high overhead I often see turkey buzzards soaring against the blue sky. One time I opened my front door and across the road in the top of a large tree a horned owl was sitting, it stayed there for about 10 minutes, turning it's head often as it looked around.

If you have any grassy, wooded or open areas with trees or bushes, you can usually find birds. One of the best things about bird watching is anyone can do it, even if your in a wheelchair, you can sit and watch birds. It's a great recreation for anyone that is alone, or for the whole family to do together.

When you go out, remember to take your bird watching items with you, your binoculars, notebook and pencil, and bird guide. When you spot a bird look in your binoculars too see all it's beauty in close detail, if you do not recognize the species of bird your seeing, get out your bird guide and look it up. When you realize the type of bird you see, write down in your notebook the following information; ' the name of the bird, the area where it was spotted, the date, and time '. The information in your notebook, helps you understand what types of birds frequent your area, it also is pretty neet being able to read back and see when you spotted a new or rare bird.

If you have a yard, tree or even a window you can attract birds by installing a simple feeder. Bird feeders are very inexpensive and they have feeders that can hang on a tree branch, or fence, or even stick to the outside of a window.

Attracting different species of birds often requires different types of bird seed and other food. Hummingbirds are attracted to red, pink and orange flowers, they especially like trumpet vines or other tubular-flowered plants, they are also very attracted to hummingbird feeders filled with sugar water or red sweetened kool-aid. Robins like mowed lawns, so in the spring and summer if you want to see robins, mow your grass, the birds come looking for bugs and earthworms that are more easily accessible because you cut the grass length. Goldfinches love thistle seed, thistle is more expensive then most common bird seed, but you cannot beat it if you want to attract goldfinches. Blue Jays are large and sometimes noisy, but if you want to bring them, put out a feeder full of black oil sunflower seeds. Cardinals are very neat looking, there is nothing nicer than looking out the window in the winter, and seeing a bright red cardinal sitting on a nearby tree branch or feeder. Cardinals are like Blue Jays, in that they both love a diet of black oil sunflower seeds. If you want to attract sparrows, a bag of plain mixed bird seed will do just fine.

There is Computer Software that is made just for ' Bird Watching '. The software is called: ' Bird Watcher Professional ', you can read the details and download a trial version of it for free at this website address:


Here is a website address that has some of the best Bird Guides (Books), Videos, Binoculars and other birding equipment that Amazon sells:


Robert W. Benjamin has been in the software business on the internet for over 5 years, and has been producing low-cost software for the past 25+ years. He first released software on the AMIGA and C64 computer systems in the late 1970's-80's.
RB59 Software

Copyright (c) 2006

You may publish this article in your ezine, newsletter or on your web site as long as it is reprinted in its entirety and without modification except for formatting needs or grammar corrections.

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Grilled Pizza - A Perfect Outdoor Entertaining Choice

Grilled Pizza - A Perfect Outdoor Entertaining Choice  by Mary Mechler

Warmer weather reminds me of having pool parties and cooking outside. One meal that guests really appreciate is grilled pizzas. I think there are a couple of reasons for this. First, they taste really good! Second, your guests can personalize them to their own taste. For the host, this is a great make ahead idea.

Here's what I like to do. I make the dough ahead of time - usually the day before. If you put the dough in a large zipper bag in the refrigerator, it will rise overnight just fine. Then, you can just punch it down and roll out individual pizza rounds. I'll include a recipe at the end for pizza dough. I will typically roll out the dough into about eight-inch rounds and grill them lightly- at a medium temperature - on one side. Then, I stack them between paper towels after they're cool. The grilled side is where toppings go. Put the assembled pizzas on cookie sheets dusted with cornmeal for easy transport to the grill. 5 minutes on the grill should cook the raw side of the dough as well as the toppings. A good tip is also to crumple up two or three paper towels and pour a bit of vegetable oil on them. Use a tongs to rub this over the grate on your grill to help prevent sticking.

Some ideas for toppings include bowls of cooked Italian sausage, pepperoni, chicken breast pieces, Mozzarella, Gorgonzola, Parmesan, basil leaves, sage leaves, Italian parsley, thinly sliced tomatoes, sauteed mushrooms, sauteed onions, pizza sauce and whatever ingredients you may prefer. These are some that I use.

Keep in mind these are thin pizza crusts, so the more advanced prep you do for the toppings, the better result. For example, you would not want to put raw sausage on them because there isn't enough time to cook it through before the crust would burn. Likewise for the onions and mushrooms. It would be difficult to fully cook them on the grill, so sauteing in advance is a good idea.

If you set up an assembly line of sorts for the ingredients, it is easy for guests to put together their own pizzas.

Kids especially like making their own pizzas, so this is a fun party idea.

If you prefer not to make your own pizza dough, you can purchase it in the refrigerated section of the grocery store - or, you could use flour tortillas. But, I think the dough gives a more authentic flavor to the pizzas.

Pizza Dough

2 tsp. active dry yeast
1/4 c. warm water (about 110 degrees)
2 2/3 - 3 c. all-purpose white flour
1 tsp. salt

Sprinkle yeast over the water in a bowl. Stir until dissolved. In the mixing bowl of a mixer fitted with a dough hook, combine 2 2/3 cups of the flour and salt. Pour in the wet yeast mixture. Gradually mix it into the flour, adding a little more warm water, up to 1/3 cup. Allow the mixer to knead until very smooth, soft, and no longer sticky, about 2 minutes. You may need to add additional flour as needed to keep the dough from sticking. It should still be fairly wet.

Oil the dough and put it back into the bowl. Cover with plastic wrap and let rise until doubled, about 2 to 2 1/2 hours. If you prepare the dough the day before, lightly oil it and put it in a large zipper bag. It will rise in the refrigerator overnight. Punch dough down and turn it onto a floured surface. Use a pastry cutter or a thin sharp knife to divide the dough in half. Divide each half again, and each piece one more time, so that you have 8 portions. Roll each piece out into 8 inch rounds.

You may keep the dough in the refrigerator for up to 2 days, or you may freeze it up to 2 months. If frozen, allow it to thaw in the refrigerator overnight before preparing.

Mary Mechler has been cooking and baking since she was 5 years old. Mary is excited to share her love of cooking and great cooking tools with others who are cooking enthusiasts, through the website, http://cookprostore.com which offers kitchen cookware, chefs knives and kitchen cutlery. If you find something you like, and place an order, we'll include a free copy of Amy Coleman's cookbook while supplies last!

Article Source: http://www.articlesphere.com/Article/Grilled-Pizza---A-Perfect-Outdoor-Entertaining-Choice/219287

The Right Way To Do Pilates Reformer Exercise

The Right Way To Do Pilates Reformer Exercise  by Wayne V. Sanches

Those who haven't tried exercising on a pilates reformer think that there can only be one exercise move done on the equipment. Well, that notion is wrong. There are several pilates reformer exercise movements which help you trim down and which tone specific body parts. If done continuously at regular intervals, the pilates reformer workout can help you attain the perfect body that you want to achieve.

Read on some pilates reformer exercise below and try doing the movements yourself. You can try asking your instructors about this workout and have them perform it with you so you can do it the right way.

Pilates Reformer Exercise: The Side Lying Leg Exercise

In a leg pilates reformer exercise, you have to position yourself on the carriage in a left side lying position. You can relax your head flat on the board or you can support it using both your hands. Next, you have to put your left foot under the foot bar in the highest position. Do the sidekick by raising your right leg and swing it in front of you.

Repeat the movement five to ten times on each leg. You can also raise both your legs as high as you can and go back to a normal position on the platform. This move also has to be done for ten times. This pilates reformer exercise can help you build stronger and leaner leg muscles.

Pilates Reformer Exercise: The Basic Mermaid Exercise

A basic mermaid move can be performed on a pilates reformer exercise. Lie down comfortably and straighten your spine to achieve a neutral position. You can place your hands on the back of your head or you can lie down flatly on the carriage. The right leg should be placed on the foot bar first and perform some "kicking" movements. After ten repeats, do the same move with your left leg. If done properly and if practiced at regular intervals, you can have longer and slimmer legs in no time.

Pilates Reformer Exercise: Getting Flat Abs

Getting flat abs can be achieved when you perform the pilates reformer exercise correctly. First, you have to pull your shoulders and grab the straps or ropes to bring your arms high in the ceiling. Raise your legs and make sure they are aligned with your hips.

The lower abdominal muscles will be energized once you do this movement. Breathe in and out while you are doing this exercise. Repeat it for several times until you feel your belly muscles tightening. If done continually for a month or so, you can get the flat abs that you desire.

If you love this article, you will also love another article written by this article's author on treadmills review and Vision fitness treadmills.

Article Source: http://www.articlesphere.com/Article/The-Right-Way-To-Do-Pilates-Reformer-Exercise/234914

Benefits Of Having A Well Maintained Lawn

Benefits Of Having A Well Maintained Lawn by Ryan Wolfe

Few surroundings can bring as much joy to the soul and relaxation to the body as a personal, well maintained lawn. Where bustling urban life brings constant sirens and horns, a lawn is the quiet oasis where one can escape to the deep countryside. Vibrant grass, bursting with creativity and life, can bring healing to the sick and happiness to those in despair. Lawn maintenance can make a world of difference in a home. There are several benefits of having a well maintained lawn.

Some of the most appealing aspects of a neighborhood are all the beautiful lawns that adorn homes. Grassy areas serve as an aphrodisiac bringing serenity and comfort. Flowers full of bloom and color draw natural light to home while showcasing the interior and exterior of a home. If trying to sell a home, nice landscaping can draw in potential buyers and increase the property value as well. Curb appeal matters. Everyone dreams of having a lawn that impresses those who pass and that the neighbors envy.

There are more benefits that a well maintained lawn can bring than just an improved appearance. After yard maintenance, an area draws the mind to dream of backyard barbeques, games with the kids, and outdoor summer parties. A grassy lawn can provide a safe area where kids can play at free will and you don't have to be concerned with the normal detrimental factors that a public park might have. Grass can reduce the shock of a fall and provide a cushion. More leisure time with family and friends is a huge benefit of having a well maintained lawn. Even in the sweltering summer heat a lawn can serve as a stage for entertainment. A yard is much cooler than concrete or asphalt and could make an area more than 14 degrees cooler.

If the receipt for an annual landscaping visit is becoming bigger than your wallet, keeping it well maintained throughout the year could save money. Soil can become unhealthy quickly if the grass is not kept at the proper height and the roots are not receiving the proper nutrients. If the soil does become damaged and is not given what it needs then it will bring havoc to turf and plants. With regular lawn maintenance, the pH of the soil can be checked and attended to. By keeping plants healthy and trimmed neatly will also save time and money in the long run.

A well maintained lawn is also smart for the environment by providing natural resources to the ecosystem. Healthy, dense lawns absorbs water much more efficiently than bare soil or hay and prevents run off and erosion of the imperative top soil. It also traps millions of dust and dirt particles that escape into the US atmosphere annually, penetrating our lungs and antagonizing our allergies. Lawns also serve as a water purifier before entering underground aquifers, capturing and breaking down pollutants by use of the microbes found in soil.

Ryan Wolfe is a landscape designer in Portland, Oregon. His company, Valley West Landscapes, provides landscape design, organic yard care and lawn maintenance services in Portland, Oregon.

Article Source: http://www.articlesphere.com/Article/Benefits-Of-Having-A-Well-Maintained-Lawn/264792

Grooming - Keep your Pet in Good Condition

Grooming - Keep your Pet in Good ConditionGrooming - Keep your Pet in Good Condition  by Josie Anderson

Cats love to groom themselves, and will often spend hours preening and cleaning their fur. Cats even have small hooks on their tongue which are especially designed to preen their fur and keep themselves clean.[1]

At times, however, your cat's coat may get into such a state that no amount of preening will resolve the situation. You will want your cat to look good and feel good - but it is worth knowing that bathing, grooming or de-matting your cat's coat is not usually covered by pet insurance unless a vet has confirmed that only a vet or a member of a veterinary practice can bath or groom the cat. You will usually find that this insurance condition is in place regardless of your personal circumstances.

Since your cat's grooming or de-matting isn't covered by your pet insurance, you should keep an eye on your cat's coat to ensure that it doesn't get into knots or become matted in the first place. If you regularly stroke your cat all over, you will not only make him or her purr with delight, but you will be able to monitor the fur's general condition on a regular basis. If a knot begins to form, you will detect it earlier and be able to comb it out before it gets too bad.

Not all breeds need the same level of attention for their coats; longhaired cats usually require a lot more grooming and bathing as their fur tends to get matted more easily. You may find your longhaired cat even requires daily grooming with a steel comb to keep the coat in order. Shorthaired cats on the other hand may only require the occasional brush through with a fine-toothed metal comb to remove dead hairs and keep their fur looking good. If you're not sure what kind of attention your cat might need for grooming, then you can always ask the shop or breeder where you bought the cat, or just ask your vet.

The RSPCA recommends that cat owners ensure their cat's coat is kept in good condition by grooming it regularly. Even though grooming isn't covered on your insurance, you should still take responsibility for it as a loving cat owner.

[1] - rspca.org.uk/allaboutanimals/pets/cats/factfile

John Lewis Insurance offers a range of insurance services selected by the John Lewis Partnership. These include home, car, life, travel, wedding, event, cat and dog insurance products.

Customers can visit http://www.johnlewis-insurance.com/homepage/pet-insurance.html for further information.

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How You Can Earn Extra Money With A Home Business

How You Can Earn Extra Money With A Home BusinessHow You Can Earn Extra Money With A Home Business  by Bob Spiro

And let's face it - you have to let go of some of your pride when the going gets tough. If you have to flips burgers for a while to make ends meet, then flip burgers you must.

However, when figuring out how to earn extra money, you may just need to be creative and look around. If you have an attic or basement full of boxes that have been untouched for years, you may be able to pull in some extra cash with a garage or yard sale. Heck, you may even find that some of your stored treasures could be worth a bit more if you do some research and look for something similar on ebay.

If you're not familiar with ebay, however, make sure you read up on what fees are associated with selling and such. Make sure it is worth your time.

Do you own a vehicle? If so, how about taking a part-time job delivering newspapers or take-out food? Of course, you'll have to weigh the pros and cons of whether or not it is worthwhile with gas and insurance, but it could be one of the best ways you find in your quest of how to earn extra money endeavors. Do you have a skill such as playing an instrument or having excellent mathematical abilities? Offer to teach lessons or tutor. You can advertise any services like that, for free, on craigslist. Any items that you want to sell and not have to bother to list on ebay, list them on craigslist. While ebay will hit an international audience, craigslist is only local, but could save you quite a bit of time, energy and fees.

If you're truly searching for how to earn extra money, take a look around you. There are always people who are willing to pay for things they don't like to do. People
don't like to clean their houses - offer to clean houses. There are always people who don't want to run their own errands. Offer to run errands for people.

Another popular way that people are saving money nowadays which can be to your advantage in how to earn extra money, is consignment shops. People are frequently shopping in thrift and consignment shops right now in order to be frugal. A lot of consignment shops will allow you to put your own items on consignment. Some will give you cash if and when they sell while others will give you a store credit. Either way, it helps you clean out your closets and gives you a good deal.

When trying to figure out how to earn extra money, the key will be as to how creative you are and how much pride you are willing to set aside. Getting a part-time job doing someone's dirty work can help you pay your own bills for a while. Delivering food may not be your dream job but it will make ends meet. Selling your personal items might seem desperate but you may find that you not only get a few extra bucks but free up some room in your household as well. Take some time to evaluation your life and your needs and how much you need to earn extra money, and take the necessary steps in order to survive. These are tough times and you may find that a lot more people are in the same shoes as you.

Consider a pre pavckaged business opportunity to replace or supplement your income

Bob Spiro
whitinsville, ma 01488
30 years direct Sales, 18 Years Network Marketing
Internetworkmarketer and MLM Success Coach

Online Lead Generation
Great Business Ideas

Article Source: http://www.articlesphere.com/Article/How-You-Can-Earn-Extra-Money-With-A-Home-Business/228645

Barbell Floor Press Challenge Week 29





I went to the gym last week, but I lifted below my max. Here are the results of the barbell floor press workout:


Wednesday, June 13, 2018


barbell floor press 265 lb x1x1

245 lb x4x1

245 lb x1x1

245 lb x 3x1


standing barbell overhead press

45 lb in each hand x 30s


seated overhead press

120 lb x 5x5


The exercise was not one of my best. I had decided to lift lower than my max because it had been a while since I had worked out at the gym. I did not feel motivated to press heavy, so I didn't.  I opted against the leg raise with the barbell floor press, focusing on the compound lifts that target the upper body.

When I return to the gym, I'll lift closer to max and use this to gradually get back to where I should be with respect to my floor press exercise. I'll keep you posted.


But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14


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I'm living fit, healthy and happy(SM). Are you?


"Barbell Floor Press Challenge Week 29" copyright © 2018 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Staying Comfortable When Bird Watching

Staying Comfortable When Bird WatchingStaying Comfortable When Bird Watching by Nomad Rick

The early bird gets the worm, a clich�(c) that rings true in nature. If you are going to head off for some bird watching, you need to go early and stay comfortable.

The old saying is the early bird gets the worm, a suggestion that this is true for all animals. As the comedian Steven Wright once said, "Yeah, but the second mouse gets the cheese at the trap". Regardless, if you want to add to your life list or just take in some excellent birding, you are going to have to get up early. The best time is often the crack of dawn, which raises some issue.

More than a few birding trips have been ruined because people do not plan appropriately. Remember, it is going to be early morning with frost on the trees and that kind of thing. The fact that the weather has recently been warm is irrelevant. It is warm around noon, not typically when the sun is first rising. If you do not plan for the different temperatures, you can have a less than stellar time.

Early morning bird watching is only enjoyable if you are comfortable. This means you need to wear the appropriate clothing. As any experienced birder will tell you, layers are the key. The idea is to wear your basic clothes and then stack others on them. A t-shirt should be layered with a long sleeve shirt and then a sweater or jacket. On warm days, you might wear shorts covered with sweats or some other long, warm pants. Don't forget your head. Wear a skull cap of some sort to cover your ears and a regular hat to shield your eyes. Sunscreen on the neck will not keep you warm, but will prevent sunburns.

As the day blooms, the temperature will start to rise. When it does, you can start peeling off layers to remain comfortable. This is also why you do not just wear a single layer of very warm clothing. If you do, you will be hot, sweaty and miserable as the day warms up.

Birding is a good time so long as you are comfortable. Take this layered approach and you should be just fine.

Rick Chapo is with NomadJournals.com - makers of bird watching journals that make great unique gifts for birding enthusiasts.

Article Source: http://www.articlesphere.com/Article/Staying-Comfortable-When-Bird-Watching/72628

Italian Cooking: The Particulars

Italian Cooking: The Particulars  by Wayne V. Sanches

Italian cooking is truly among the world's richest and most varied, and there are so many different delicious meals that are not only great to taste and look at, but actually easy to make. This is why so many people sign up for Italian cooking school, because they want to learn the ways of the Italian and learn how to cook their infamous dishes.

From pastas and breads to the most gourmet desserts, you will learn everything about Italian cooking when you sign up for an Italian class or course, and you just want to make sure that you keep your ears open and really soak everything in so that you can use these skills in the future.

Of all the different Italian cooking recipes that you will be taught, the recipes will vary from one school to another but there is one signature Italian dish that you will almost indefinitely be taught, and that is for bruschetta.

Italian Bruschetta

This recipe is very simple to make and is taught in pretty much every Italian cooking school around the globe because it is considered as being a staple in Italian food. For it you need 6 or 7 ripe plum tomatoes, 2 cloves garlic minced, 1 tablespoon extra virgin olive oil, 1 teaspoon balsamic vinegar, 6-8 fresh basil leaves chopped, and salt and freshly ground pepper to taste.

You will also need 1 baguette French bread or similar Italian bread and about cup olive oil. This recipe is very easy to prepare, and you start by preparing the tomatoes, parboiling them for one minute in boiling water that has just been removed from the water. The key here is too not leave the tomatoes in for too long, and then drain and remove the skins. Cut into quarters, preheat the oven, and start to add in other ingredients.

You need to put in the garlic, 1 tablespoon extra virgin olive oil, and vinegar into a bowl with the tomatoes. Now use this mixture to coat one side of each slice of baguette and place on a cooking sheet with the olive oil side down.

You want to toast this Italian cooking recipe just for a couple of minutes until the bread turns golden brown, then score the bread and rub some garlic in the slices. Drizzle some olive oil on both sides, place the tomato topping on and cook again until browned. This recipe is delicious and you will impress all your friends with it.

If you love this article, you will also love another article written by this article's author on italian gift baskets and kids gift baskets.

Article Source: http://www.articlesphere.com/Article/Italian-Cooking--The-Particulars/211738

Why Intense Cardio is Much More Efficient at Burning Fat

Why Intense Cardio is Much More Efficient at Burning Fat  by Luke Johnstone

For years, it was common knowledge that you had to stay in the target heart rate zone to efficiently burn fat. However, the last few years have seen a rise in the popularity of shorter, intense cardio workouts to burn fat.

Training in your target heart rate zone came about when it was revealed that lower intensity exercise (like walking) burns a greater percentage of fat calories during the activity. More intense work on the other hand burns predominantly carbohydrates. So people would try not to train too hard, because if they did, their body would switch from burning fat, to burning carbohydrates. What most people don't realise though is that you cannot rely on calories burnt during an activity to lose weight.

Calories burnt during the activity do little to help us lose fat. The critical component of successful fat loss relies on our metabolism and certain hormones flowing through our body. This is why shorter more intense workouts are much more efficient.

Training at a lower intensity burns calories only during the activity. As soon as you stop you will stop burning calories. This is because this form of training hardly raises your metabolism. Also longer, less intense cardio sessions hardly stimulate our body to release hormones which will help our fat loss progress. If done long enough though, you can actually stimulate a hormone that works against us…cortisol. Cortisol is a catabolic hormone which actually eats away at muscle. This is obviously a bad thing!

On the other hand, shorter, more intense cardio workouts release certain hormones, most importantly Growth Hormone. The amazing thing about growth hormone is that it helps us build muscle, and does its best to stop fat from storing on our body. We could eat as much as we want and we won't put on any fat. (However if you got an absolutely voracious appetite, you might, at worst very slowly put on some fat.) That's why if we got the hormones flowing in abundance in our body, an occasional pig out day, or binge isn't going to hurt our progress.

Another great benefit of intense training is that it raises our metabolism substantially, for up to 48-72 hours afterwards. Seeing how it keeps the metabolism elevated for up to 3 days afterwards, imagine what would happen if you did these cardio workouts every other day. Your metabolism would be like a fat destroying furnace!

A good real world example is to compare the difference in physiques between marathon runners and sprinters. Which physique would you prefer? How do you think they train? Marathon runners do hours upon hours of long distance running, whereas sprinters train intensely and explosively. No matter what training we do, our body works by adapting to the stress and making it easier.

So with all the training marathon runners do, cortisol will be running rampant in the body, destroying muscle. This is simply the body adjusting to the workload and making it easier for itself. Too much muscle will only hinder the athlete's performance (and joints mind you!). That's why marathon runners have very little muscle.

On the other hand, if we trained like sprinters, with short explosive bursts our body will actually want to keep muscle and burn fat. This is because we need our muscles to better perform the workouts we are subjecting the body to. Also, the body, when exposed to this type of training actually wants to rid the body of its excess fat. This is because the fat on the body is simply hindering its performance. Hence, this is why short, explosive training stimulates hormones like growth hormone which help us build muscle and burn fat.

Well then how should you train? It depends on your goals. Do you want to look like a marathon runner or a sprinter?

If you want to be as thin as a rake, go running for hours on end.

However, if you want that lean, muscular physique much like a sprinters, here are a few suggestions:

30-100m sprints: Set out a distance and sprint all out for the set distance. For recovery, walk back to the starting line. As soon as you get back, sprint again. I wouldn't do more than 8 total sprints in a workout. For example you could do 6 x 60m sprints.

Intervals: Pick an exercise you like, (running, swimming, cycling, boxing, skipping etc.) and give a near maximum effort (80-100% Max) for 20 seconds, followed by 40 seconds of rest or light exercise (40-60% of max). Repeat 5-6 times. No more than 10 reps is necessary. If you can do 10, focus on going more intense in each interval. I personally like doing these with shuttle runs over a distance of 10-20m.

10 minutes constant max effort: Pick an exercise (running, swimming, cycling) and go as hard as you can for approximately 10 minutes. Try to outdo yourself. You could do 10 minutes every time and try to beat the distance every time you do it OR you could have a set distance and try to beat the time every workout. I personally go down to the oval and time myself over 8 laps of the track.

In finishing, for maximum fat loss, I would recommend doing no more than 4-5 sessions a week. That equals, at most to 60-70 minutes of training time a week. I know it doesn't sound like much, but if you spend every single one of those minutes going as hard as possible, your metabolism as well as those hormones will melt the fat off your body in no time.

Luke Johnstone is a former long time yo-yo dieter who has struggled with his weight ever since he was a little kid. Fed up with dieting he decided to devise a plan which enabled him to eat more food everyday, eat whatever he wanted, 'pig out' a few times a week and exercise a total of only 90 minutes a week. He managed to get in the best shape of his life and now has a website to help others struggling with diets to lose weight. You can check it out at http://www.lukesfatlosstips.com

Article Source: http://www.articlesphere.com/Article/Why-Intense-Cardio-is-Much-More-Efficient-at-Burning-Fat/121882