There has to be an exercise that you can do that works the whole body, includes cardio, strength and core work, portable and be can be done anywhere and at any age. The exercise has to be able to be modified for each person if needed, have different levels of difficulty and be easy to learn. I believe that there is one such exercise out there that does these things. What could that be: BURPEES!

The Burpee is one kick butt exercise. Every time it is included in a workout, people let out moans and groans. Why? Because it is hard to do. No matter what condition you are in the Burpee can humble you in a matter of minutes. What makes it so hard to do?

It looks simple enough. Jump into the air, squat down, jump back the legs, do a push up touching your chest to the floor, jump the legs back up under you, jump into the air, repeat. Now do that repeatedly for 5 minutes and see for yourself.

How To Build Up Your Endurance Using Burpees

It takes incredible endurance to complete large numbers of Burpees. If currently you can’t do but only a couple at a time then you need to practice them. Every day. For 100 days in a row. It’s called the 100 day Burpee challenge and it sounds as bad as it looks. Starting on day 1, do one Burpee. Day 2, do 2 Burpees and so on. Do that for 100 days in a row. If you miss a day you need to make them up. So if you miss day 31, on day 32 you need to do 31 Burpees (to make up the missed day) and 32 for the current day. That adds up fast! Missing days in the beginning is no big deal but missing a day at day 80 would suck. So plan it out and challenge yourself to complete it. It’s only 5050 Burpees in 100 days.

12 Different Versions of The Burpee

So how do we make this exercise even harder? There are a ton of ways to modify the Burpee to increase its’ difficulty. Here is a partial list of variations of the Burpee that you can do once you have “conquered” the “easy” version:

1.     Do a broad jump instead of a jump and clap
2.     Jump on and off a box
3.     Jump over something
4.     Combine them with pull ups (Do a jumping pull up at the top)
5.     Wear a weighted vest (doing the standard version)
6.     Jump and tuck the knees to the chest
7.     Jump and turn 180 degrees
8.     Perform them with 10lb dumbbells in your hands
9.     Perform them with 10lb dumbbells in your hands and with broad jumps
10.     Perform them with one arm (including the push up!)
11.     Perform double push ups and double jumps
12.     Perform a hindu push up instead of a standard pushup

Start Including Burpees In Your Standard Workout Routine

This can be a difficult exercise to do if you have knee or shoulder problems. Build up some initial endurance by doing air squats with a little jump and push ups separately. That will help get your body used to motions used in the Burpee. But ease into it and make sure you have the correct form first.

When you are ready to do the Burpee at full speed, use it as a supplement your current workout. Add 3 sets of 10 rep after lifting weights or after your core work. Build up your reps until you can do 3 sets of 25 in a row. Then you could confidently attempt the 100 day Burpee challenge and have a good chance of finishing it. But no matter what you would be in better shape because of your consistent effort.

You may have already heard of this controversial diet that includes Human Chorionic Gonadotropin (HCG) injections with a low calorie diet to acheive rapid and lasting weight loss.  The HCG diet is getting a lot of hype with its dramatic effects, and health care practitioners and patients are wondering – is it safe? and will it be effective in controlling the ever growing obesity epidemic?

HCG, are you kidding me?!
For those who already know what HCG is, you may have concerns about injecting yourself with pregnancy hormone and hoping for weight loss.  HCG is a hormone produced in large amounts during pregnancy by the developing embryo.  It is also used as a medication for fertility treatment, and even in males for delayed sexual development.  Administration of HCG has been shown to be safe, but will it help you shed pounds?

How does it work?
For many women, pregnancy is not a time associated with weight loss, but when HCG is administered in the absence of pregnancy, it can help you lose on average 1 pound per day. HCG increases burning of fat at the level of the hypothalamus, a portion of the brain that controls your metabolism.  Instead of storing fat, or losing it at a very slow rate, HCG initiates fat mobilization, so that your fat is used for energy.  HCG during pregnancy protects the growing embryo by mobilizing the mother’s fat stores so that the fetus is never without nutrients, despite whether the mother is consuming sufficient food or not.  In men, or in non-pregnant women, HCG helps you metabolize your stored fat quickly, and re-sets your metabolic rate via your hypothalamus so you keep the pounds off.

Won’t I be hungry?
The HCG diet also includes an extremely low calorie diet of only 500 Calories per day.  While this seems absurd, those doing the diet report that they are not hungry.  The reason for this is that your body is using its stored fat as an energy and caloric source.  HCG stimulates several thousand Calories of body fat to be burned per day, leading your body to use fat for fuel instead of food.

Do I need to exercise to lose weight?
While taking the HCG, you should stick to light exercise like walking, yoga, or rebounding.  You do not need to exercise to lose weight on the HCG diet, but before and after the HCG Phase (described later), you should maintain an exercise regime consisting of aerobic exercise and weight training to stay fit.

How do I get HCG and how is it administered?
Bioidentical HCG can be obtained via prescription through your ND or MD.  It is administered via intramuscular injection 6 days per week for 43 days, or 7 days per week for 23 days, depending on how much weight needs to be lost.  For ease, the prescription is prepared for the patient in syringes, and they can be taught how to safely administer their own injections at home.

How long do I do it for?
The HCG diet has 4 steps which can be repeated until your goal weight has been acheived.

1. Phase 1: This step consists of necessary preparations before starting HCG.  This may involve detoxification, Candida treatment, and dietary counseling.  Nutritional supplementation before and after the HCG phase such as vitamins and minerals, greens, and a healthy whole foods diet is important for preparing the body for weight loss.
2. Phase 2, The HCG Phase: This step involves the HCG injections as previously described.  The HCG phase will either be 43 days or 23 days, depending on how far you are from your goal weight.  For the first two days while taking HCG, you will need to “fat load” your diet.  This involves eating high fat foods such as nut/seed/olive oil, avocado, nuts and nut butters, fatty meats and cheese.  Giving your body extra fats at the onset of the program helps you feel less hunger at the start of the low calorie diet.  After the fat loading phase, you will follow a strict 500 Calorie per day diet for the remainder of the HCG phase.  The food choices are limited, so it is best to follow an HCG diet recipe book to guide you.  You must also avoid any oils, lotions or creams applied to the skin as these externally applied fats may stall your weight loss.
3. Phase 3: During this 3 week period after the HCG phase, you may eat a normal amount of calories but you must avoid starches and sugars.  This phase involves the metabolism stabilizing at a new, higher level so that you do not gain back the weight you lost.
4. Phase 4: The last phase is the maintenance phase, where you gradually reintroduce starches and sugars into the diet.  This phase is intended to transition you back to eating a well-rounded diet without calorie restriction, and without gaining weight.  Ideally your diet should consist of whole grains, fiber, fruits, vegetables and protein, without processed foods or excessive amounts of sugar.  Vitamin, mineral, and greens supplementation is also advised.  A minimum of 3 weeks in the maintenance phase must be completed before you repeat the cycle.

The HCG protocol was originally developed in the 1950′s by Dr Simeons who discovered a relationship between using HCG as a treatment for obesity.  Since then, the program has been published and has become increasingly popular due to its safety and rapid, lasting results.

An effective fitness routine should include these three magic words: cardio, strength, and stretch. If any of these components is missing, then you are shortchanging your body. Take a look at the benefits of these three fitness must-haves:

1. Cardio:  Cardiovascular exercise burns calories, plain and simple. Whether you are looking to lose or maintain weight, or just cultivate a healthy heart, then cardio is your prescribed regimen. The American College of Sports Medicine recommends working out for 20-60 minutes, three to five days per week, at 65-90% of your maximum heart rate. Of course, cardio has benefits beyond the calorie burn. When you increase your heart rate, your brain releases endorphins into your bloodstream, which give you increased energy and an improved mood.

2. Strength:  Strength training stokes the fires of your metabolic furnace. When you add resistance training to your exercise regimen, you increase your body’s muscle mass, which consequently raises your resting metabolic rate. A higher resting metabolism means that you’ll burn more calories doing the same activities that you’ve always done! Strength training also builds your resistance to injury. An ACSM study found that women who lifted weights regularly for seven months were five times less likely to suffer a lower-body stress fracture than those who were less attentive to strength training.

3. Stretch:  Flexibility is vital to many sports, such as gymnastics and sprinting. But, if you haven’t done a cartwheel since second grade, then you may think that stretching isn’t necessary for you. After all, it doesn’t burn as many calories as cardiovascular exercise, nor does it tone muscles like strength training. Unfortunately, if you are neglecting the stretch portion of your workout, you may be placing your body at risk for injury. Stretching increases your range of motion for everyday tasks. The more flexible you are, the easier it will be to bend and rotate your body to pick-up crumbs from the floor or maneuver grocery bags into the car.

As you embark upon the journey of adding cardio, strength, and stretch into your workout, remember these tips.  If you can’t make it to an exercise class, don’t throw in the towel on breaking a sweat! Try a brisk walk around your neighborhood or jump rope during the commercials of your favorite show.

Begin with a 5-10 minute warm up of light cardio (walking in place, elliptical trainer, etc.)

Beginners: Perform each exercise for 1 set of 15 repetitions, resting when you need to, using enough weight that you can only complete the desired number of repetitions (15). Do this workout 2-3 times a week, taking at least one day of rest between workouts. For best results, combine this workout with regular cardio and a healthy meal plan.

1. Chest Press

Place the band under a bench (securely grounded) or ball and lie face up holding handles in each hand.  Begin with elbows bent at 90 degrees and level with shoulders, knuckles facing the ceiling.  Contract the chest to push arms up and repeat.  Repeat.

Alternate exercise: Pushups

Begin on knees or toes and wrap the band over your back, holding onto the ends with both hands flat on the floor.  Loop the band to add tension and bend elbows into pushup.

2. Unilateral Raise

Attach the band to a sturdy object or under your feet (standing).  Hold the handle in right hand and wrap the loop around hand to increase tension if needed.  Keeping arm straight (elbow slightly bent) at the side of your body, raise your arm away from your body to shoulder level.  Return to start and repeat.

3. Rear Delt Fly

Standing or sitting, hold band in the middle, arms straight out in front of you (parallel to the floor), hands several inches apart–adjust hands to change resistance.  Squeeze the shoulder blades together and pull band so that arms are out to the sides like an airplane.  Return to start and repeat, keeping tension on the band the entire time.

4. Overhead Press

Place band under ball or stand on band holding handles in both hands (neutral position, closed fist, thumbs facing the body).  Begin with arms bent at 90 degrees (upper arm from elbow to shoulder parallel to the floor), wrists straight and abs in.  Contract the shoulders to straighten arms up overhead and lower back down.  Repeat.

5. Tricep Extensions

In this version, band is attached to sturdy object at shoulder level.  Sit or stand with left side of the body facing the band and hold the band in the right hand, elbow bent to 90 degrees, forearm behind the head.  Keeping the abs tight, contract the triceps to straighten the arm.  Return to start and repeat on the other side.

6. Biceps Curls

Stand on the band and hold handles with palms facing out.  Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl.  Position your feet wider for more tension.  Return to start and repeat.

7. Squats

Stand on the band with feet shoulder-width apart, keeping tension on the band by holding your closed fists in the neutral position at shoulder level.  Lower into a squat, keeping knees behind toes.  Return to start and repeat.

8. Lunges

Stand with right leg forward, left leg back and band positioned under right leg.  Keeping tension on the band, closed fists in the neutral position at shoulder level, lower into a lunge until both knees are at 90 degrees, front knee behind the toe.  Return to start and repeat.

Yoga and Breathing for the Athlete

Breathing is the most natural activity, yet improper breathing can hinder athletic performance. Many athletic competitions bring with them great pressure to perform and achieve, and people who feel that stress tend to breathe shallow, rapid breaths. However, this is not the best form of breathing. Yoga places special emphasis on breathing, with fuller, slower, more relaxed breathing. Not only does yogic breathing result in better oxygenation of the blood and improved circulation, it also encourages inner peace and relief from stress. An athlete under tremendous stress may not perform as well as an athlete who has learned to use breathing techniques to remain calm in a competitive environment. Yogic breathing is a valuable technique regardless of circumstance. By allowing the diaphragm to move properly and relaxing the abdominal muscles, a person instantly feels a calming sensation that is paradoxically energizing. By contrast, shallow, rapid breathing does not oxygenate the blood as well, and can lead to a feeling of tension and anxiety – two emotional states that are not conducive to good athletic performance. Yogic breathing can easily be incorporated into any sport, from football to swimming. Any top athlete will say that great performance is as much a product of the right mental attitude as physical prowess. Even the best athlete will not perform up to their personal best if they are in a state of duress. Breathing the way it is taught in yoga is one of the best ways to promote a healthy mental attitude in athletic competition.

Yoga for Core Strength and Flexibility

Yoga emphasizes the strength of the core muscle groups: the abdominal and back muscles as well as the pelvic muscles and gluteus muscles. A strong core results in better posture and confident body carriage in everyday life, whether behind a desk or on the playing field. There is no athletic performance that can’t be improved by having a strong body core, and this makes yoga the perfect choice as a cross training activity. Yoga, however, is not only about core strength. It is about flexibility too. Certain sports engage the same muscle groups repeatedly, strengthening some muscles while neglecting other muscles. Yoga is the perfect way to bring balance to all the body’s muscle groups. By improving whole-body flexibility, yoga prevents excessive muscle tightness and improves the range of motion of joints and muscles. Muscles that are both strong and flexible perform better. Improved flexibility is also a great method for reducing athletic injury. Muscles, tendons, and ligaments that are used to stretching are less likely to experience tears, which can sideline an athlete for long periods. When yoga is added to an athlete’s training rotation, their performance improves, and their likelihood of injury decreases.

Yoga for Recovery and Off-Season Training

Athletic injury happens even to athletes who are very careful and safety-oriented. Unfortunately, when an injury sidelines an athlete, their fitness level and skill can drop off quickly. Yoga, however, can be adapted so that it can be done even by people who have injuries. As the injured body part heals, the athlete can continue to work on strength and flexibility of the rest of the body without causing further injury. Once the injury heals, the athlete will not have to start over training from the beginning, because the rest of the body is still in good condition. A similar situation is training during a sport’s off-season. Perhaps the worst thing a seasonal athlete can do is stop training until the following season. Yoga makes for a terrific off-season exercise program. People usually think of yoga as mild and gentle, and it is, but there are forms of yoga that are quite demanding and that are excellent for improving or maintaining physical fitness. Power yoga, Ashtang yoga, Vinyasa yoga and Bikram yoga are demanding forms of yoga that are perfect for the person who wants an intense, comprehensive workout that minimizes injury risk. Yogic breathing, improved core strength, better whole-body flexibility, and reduction in injury risk are all great reasons why yoga makes the perfect activity to incorporate into a cross training regimen.

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

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Fun is another big motivational factor. Here are three ideas that are sure to spice up your routine and make your workouts fun.

1. Find a Workout Buddy

Working out with others may give you the motivation you need. It’s hard to skip a workout when a buddy is expecting you to show up. Here are a few tips for finding a tennis partner, running buddy, or weightlifting pal:

• Use online resources–like www.Fit-2gether.com or the Active.com community.
• Post a flyer–at your local gym, health club or school.
• Sign up–for a fitness class, sports camp or outdoor adventure trip.
• Talk to people at work–you might find someone who is interested in a lunchtime walk or run, yoga class or trip to the gym.

2. Add Variety to Your Workouts

Variety is the key to enjoying your workout. You don’t always have to have a grueling workout. It’s better to get some activity then none at all. So if you’re feeling lazy or bored, keep it simple and get creative. For those of you who are dedicated to your sport, it’s time to try something new.

• If you’re a runner–switch up your routes; enjoy the scenery instead of watching the clock; try a spin class; or run in the pool.
•  If you’re a cyclist–take a spin class; go for leisure rides once in a while; weight-train to strengthen those quads; or join group rides.
• If you’re a swimmer–try other water activities like water polo; kayaking; snorkeling; running in a pool; surfing; kite boarding.

Whatever your primary sport is, trying something new is fun. Take advantage of the weather and try out a popular seasonal sport.

Try snow sports in the winter–skiing; snowboarding; snowshoeing; ice skating; ice hockey; ice fishing; sledding

• Get outdoors in the summer–beach volleyball; in-line skating; surfing; kite-boarding; waterskiing; wakeboarding; hiking; jet skiing; kayaking
• Try a new class–Yoga; kickboxing; belly-dancing; aerobics

3. Set a Goal for Each Workout

Setting a goal can make your workouts fun because it gives you something to strive for. It’s rewarding to be able to push past what you thought you were capable of.

• Make sure your goal is realistic: It should challenge you, but not be impossible for you to accomplish.
• Push yourself: If you push past your comfort zone just enough, you increase endurance and become stronger.
• Set mini goals: Mentally break up your workout and set smaller destination goals. It’s easier to focus on many short destinations than it is on one large goal.

Bottom line whether exercise is your passion or just a means of staying healthy, it’s important to find ways to enjoy every workout. Try something new–you never know what might work for you.

How Iyengar Yoga Benefits the Body

Iyengar yoga is based on principles of Ashtanga yoga, with an emphasis on improving stamina, flexibility, concentration, and balance. Meditation is closely intertwined with the asanas (poses). Yama, the first principle, emphasizes abstinence from violence, which helps the body resist cravings and materialistic desires. The second principle, Niyama, emphasizes cleansing the body and mind of stress caused by unfulfilled desires. The third principle is based on the asanas, which help the body improve strength and flexibility and combat physical malaise. The fourth principle, Pranayama, emphasizes deep, slow breathing. Pratyahara and Dhyana, the other principles incorporated into Iyenga yoga, emphasize quieting the mind and achieving unity with the divine. Proper alignment of the asanas is extremely important for Iyengar yoga, and many of the poses used are found in other types of yoga. There is, however, no regular progression of the asanas. Each pose is followed by the “child’s pose,” a very relaxing, calming pose. Iyengar yoga makes use of various props so that everyone can perform the poses as competently as possible. Since the child’s pose is used between other poses, Iyengar yoga does not provide as strong a cardiovascular workout as other yoga forms. Nonetheless, it provides an excellent strength and flexibility workout while teaching very effective breathing and meditation techniques.

Importance of Asanas in Iyengar Yoga

Iyengar yoga is a particularly good form of yoga for beginners, because so much emphasis is placed on the best possible alignment of the body for all the asanas. Body alignment and symmetry are very important, as is intensity of execution of the asanas. The poses in Iyengar yoga are done with great attention to detail, and each yoga student tries to achieve the poses to the best of their ability. For those just learning the poses, Iyengar yoga makes use of props, like cushions, cylindrical pillows, blankets, belts, and soft blocks. That way, if a student has not yet achieved the strength or flexibility necessary for an asana, the props can be used as learning aids. Props also allow the yoga student to hold positions for longer periods than might be possible without them. Shri Iyengar’s system of more than 200 classic asanas includes poses that are simple even for beginners, as well as very advanced poses, and everything in between. The asanas are categorized so that beginners can adapt them to their ability level while progressing to increasing levels of difficulty as their ability increases. Emphasis on correct body alignment allows the body to develop symmetrically while minimizing risk of pain or injury. Each student is encouraged to use props and work the asanas in whatever range of motion is safest and most effective for them.

Breathing and Meditation in Iyengar Yoga

Pranayama, or yogic breathing, is part of the foundation of all types of yoga. With Iyengar yoga, breathing is used to maximize the physical benefits of the various asanas. In addition, Pranayama itself helps tone the circulatory and respiratory systems, while aiding proper function of the nervous and digestive systems. The result is a pervasive feeling of calm as well as increased energy. Pranayama brings the senses and the mind under control so that the student is ready to experience the meditative aspects of Iyengar yoga. The use of the child’s pose between other asanas is not only relaxing and refreshing for the body, but is conducive to meditation. No matter which sequence the yoga teacher uses for the asanas, the progression brings the student to a mental and physical level where the body and mind are open to meditation. Practiced regularly, Iyengar yoga is a wonderful, natural way to cope with physical, mental, and emotional stress without the use of drugs. Iyengar yoga appeals to a huge range of people, of all fitness levels. It is particularly well-suited to yoga students who have a meticulous approach to yoga and an interest in the body’s anatomy. Beginners who do not feel ready to participate in a “flow” practice of yoga (where each pose flows into the next) find Iyengar yoga to be educational and beneficial. Finally, advanced yogis who want to work on their bodily alignment find Iyengar to be very helpful in reaching their goals

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

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When you have a smaller body, you have lower calorie needs. When you have lower calorie needs, your relative deficit whether it’s 20%, 30% or higher gives you a smaller absolute deficit and therefore you lose fat more slowly than someone who is larger and can create a large deficit more easily.

For example, a male’s total caloric needs is 3300 calories a day (5′ 8″ and moderately to very active), then a 20% deficit is 660 calories, which brings the total to 2640 calories a day. On paper, that will give about 1.3 lbs of weight loss per week. If he bumped his calorie burn up or decreased his intake by another 340 a day, that’s enough to gives him a 2 lbs per week weight loss.

For smaller women, the math equation is very different.

If your total daily energy expenditure is only 1970 calories, even at a VERY high exercise level, then a 20% deficit for you is only 394 calories which would put you at 1576 calories a day for (on paper) only 8/10th of a lb of fat loss/wk.

If you pursued your plan to take a more aggressive calorie deficit of 30%, that puts you at a 591 calorie deficit which would now drop you down to only 1382 calories/day.

That’s starting to get fairly low in calories. However, you would still have a fairly small calorie deficit.

What this all means is that women who are petite or have a small body size are going to lose fat more slowly than larger women and much more slowly than men, so you cannot compare yourself to them.

It’s great to be inspired by our success stories, but if you’re looking for someone to model yourself after, choose one of our success stories of someone your body size and weight, rather than the folks who started 100 lbs overweight and were therefore easily dropping 3 lbs a week.

One pound a week of fat loss is much more in line with a realistic goal for someone of a smaller body size. Overweight people can lose it faster. The best thing you can do is to be extremely consistent with your nutrition over time.

Suggestion #1: Weigh and measure all your food any time you feel you are stuck at a plateau, just to be sure. When your calorie expenditure is on the low side, you don’t have much margin for error.

Suggestion #2:  Take your body comp measurements with a grain of salt, especially if you are using a good scale and remember that body comp testing is seldom perfect. Pay attention to your circumference measurements, how your clothes fit and how you look in the mirror and in photos as well.

Suggestion #3: You may want to take 2 or 3 of your long cardio sessions on the treadmill and switch them to intense intervals or ANY other type of activity that has potential to burn more than 362 calories for an hour’s investment of time, or perhaps that equivalent calorie burn in less time. No need to add more days of cardio or more time – get the most out of the time you are already spending.

Suggestion #4: If you do intervals, don’t make the workout too brief (ignore the advertisements for those “4 minute miracle” workouts, etc.), or you may burn fewer calories than you were before! In fact, you might even try the method where you do HIIT for 15-20 min, then continue for another 30-40 at slow to medium intensity. Increasing total calories burned should be your focus.

Understand the calorie math I explained above and be patient, watching for slow and steady progress, and paying special attention to the trend over time on your progress chart.

Keep after it – the persistence will pay, I promise!

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Celebrity culture magnifies this already ridiculous system of judging others by their body fluctuations. There are even websites dedicated to monitoring the weight status of A-list celebrities. Among the many setbacks of being under public scrutiny, the most damaging pressure that celebrities experience is to maintain an ideal body image. Unfortunately, this sends a dangerous message to readers that the number on the scale is the only true reflection of health.

If you find yourself slipping into negative self-judgment when you accumulate extra weight, do yourself a favor, view your body fat as a simple result, not a guilt-sentence. Rest assured knowing that you will inevitably have a chance to shift out of the cycle that got you there, and that you should measure your health in terms of strength and endurance, among other factors.