The hotel’s gym probably sucks, but you don’t have to let that stop you from burning flab and gaining muscle as you travel. I’ve gone over to Tampa-Bay not too long ago for several days and it was a very busy time, but my workouts didn’t get left out at all. Wednesday’s routine used DB swings and push-ups paired together rather than my normal kettlebell drills. Friday’s workout was a fast-paced fat-burn and muscle-build in the hotel’s gym using mega sets of high-rep DB pressing, splitting squat reps and top half drills.

My routine was complete in less than half an hour even though the stuff in the room was completely worthless. Seriously, the machines were trash and as well as the cardio stuff. The dumbbells in there were all too light, but I made up for that with more reps.

What I’m saying is that you can get creative and still keep your body in good shape even when you’re out of town. Honestly, though, I didn’t want to exercise at all on the last day, but I heard a rousing talk given by a wrestler who inspired me to fight laziness and get some exercise done.

He set the example: he came in to the resort after two in the morning and still went to the pool and did some workouts rather than go to bed.

I want to be that committed to fitness: do you? I really had to fight slothfulness the next morning because I was supposed to leave and I didn’t want to get saddled by a training session.

Still, I broke down and forced myself to exercise.

I made up the Hotel-Room 750 and did that many repetitions before I checked out. This series included the lunge, the push up, the stick up, climbing mountains, and plenty of others.

When we were growing up we had many adults who told us what to do. We are told when to get up from bed. We are told when to go to school. And we are told what to eat and when. As we grow older, we start to have more say in many decisions. But we still have people who control some aspects of our lives.

One thing that does not have to be controlled by others is the shape of our body. As an adult, we decide what kind of food we will eat. We also decide how much of that food to eat. We can decide if we want to spend some of our evening doing sets of six pack ab exercises, or if we rather stuff our face with popcorn as we watch some movies on the big screen television in our living room. We can also decide when we have had enough of being overweight, and do something about it. It is easy to know if we are overweight. It is not so easy to change it. One thing that is taught to us over and over is that some of the best things in life require effort. getting fit and healthy is one of those things.

The benefits that are associated with losing weight are numerous. There are many health risks that come with obesity. Many of these health risks can be eliminated by losing the excess weight that a person is carrying. It is not necessary to learn how to lose weight fast, rather it is just necessary to lose the weight and to gain control of how your body feels on a daily basis. Some people say that they have no clue as to how they got into the shape that they are in. If those people would look at their eating and exercising habits, then they would have a better idea of what happened. While it is true that some people have issues that causes them to gain weight, most people who are overweight are that way because they ate too much. They also ate food that was high in fat and calories. The last part of the extra weight is a lack of exercise.

All of those things are within a person’s ability too control. If you go to chat rooms on the internet like the biggest loser forum, you will find people who are trying to lose weight that all share similar stories of excess eating and weight gain and the struggle to get it under control. The common thread is the desire to do something about it. In order for this to happen a person needs to make the decision to change it. This is another thing that we control. We have the power to make the choice to do the things needed to lose the weight. We also have the power to stick with a plan when we are tempted not to.

Temptations are all around us. Restaurants with bountiful buffets are all around. These are the things we must avoid at first until we have the weight problem under control. Even when our weight is under control, these things should still be kept in moderation. Weight that is lost can easily return to a person’s body if they are not careful. Unless the bad habits that got a body into bad shape are replaced with good habits, a person’s weight will always fluctuate. It is up to the individual to make those changes and to stick with them. As adults we are the one’s who control how we live, and that control just like our bodies must be exercised. We have no one to blame but ourselves if it is not.

One of the worst things about being fat is that you are always on a diet. People go through the process of losing weight only to see it return later. Dieting is hard enough, but nobody likes to keep doing the same thing over and over again. I recently discovered a website called the the biggest loser forum where there were scores of people who were talking about all of the struggles that they were facing because they were overweight, and I decided it was time to find a solution to the problem.

My first stop was the internet. In addition to information that I could find on the chat rooms, I also found a bunch of information on diets that were available including many diets that promised to teach me how to lose weight fast and told me I could have the body I desired in just a short time with no effort. I was very skeptical of the claims that these products made. The information said they would detox my body to speed up my weight loss. The body is full of stuff that makes us retain the weight and if you get rid of that stuff the weight will disappear. The problem with this type of plan is that they seemed very restrictive. They stated that the diets were used in conjunction with a diet and exercise program. If I was going to go on a diet and have to get some exercise, I didn’t need some pill that I wasn’t sure how safe it was. And I was afraid that if I lost the weight this way, it would return when I stopped the detox program. So I continued my search.

The common thread that I kept finding about losing weight was proper diet and exercise. If I limit the amount of food I take in and increase the amount of exercise I did, then I would lose weight. It sounded simple. The problem was that it was not that simple. There are so many temptations and distractions that are placed in front of us every day. Avoiding these things requires an intense amount of work. I wondered if I would have to get up early every morning to prepare a special diet for the day and still have time to do a bunch of six pack ab exercises in order for me to get a healthy body that I desired, or if there was an easier way to accomplish my goals.

I decided that I would put forth the effort. I was tired of being called the fat guy and was determined to change it. Even if it was going to be hard work, it was also going to be worth it. So I started planning. I decided that my diet would include regular foods instead of a special plan. I was just going change the way I prepared my food and eat less of it. I stayed away from the fried food. My consumption of alcohol was going to decrease. Fast food restaurants were not going to be used. I committed myself to eating right. I also committed to working out. I knew I could find the time if I really wanted to. Losing weight was something that I was going to accomplish.

The efforts paid off. I was able to lose the weight and got a lot healthier. I was able to change my lifestyle and it wasn’t as bad. I didn’t miss the bad habits that I used to because I had replaced them with good habits. Because I made changes in my life that were now part of my life, I feel confident that the weight will stay off. I had found the key to avoiding the diet rollercoaster. It was to just get off the ride and live a better lifestyle.

There are certain challenges when it comes to losing weight on your own. In fact, almost all the time you will discover that it won’t work at all. What I’m talking about is the elusive missing link when it comes to fitness evolution: a socially supportive environment. Let me define social support for you and help you find it and make it part of your fitness plan so you can be successful.

People go about getting all they need for losing weight: gym membership, workout clothes, a workout plan, healthier food, etc, but they forget to get involved in a socially supportive relationship, a vital ingredient. This can apply to almost any goal you have: if you don’t get someone who will support you and hold you accountable, you will have trouble achieving.

You know, if you want to quit boozing it up all the time, you’re going to have to get yourself around some people that don’t use alcohol. The same goes for wanting to lose weight. You can’t hang around with fat people who don’t care what they eat or what they look like: they will not support you.

Now, our modern times find us with a lot more people who are alone than ever before.

This isn’t all because people aren’t friendly, it’s because of our society. First, people move around a lot, especially if they go off to college because while at school, they might find a job in a different state.

So there’s not always family and friends nearby.

Then on the job, so many people work on their own in their own little corner or cube, they never get to know anyone on there. Neighbors are a lot the same too: they’re busy and have schedules that are different from yours so you hardly even know what they look like.

So there are roadblocks to support.

You can, however, look to the internet to find ways around these issues.

For example, you can join an online forum or support group that is geared for busy people wanting to lose weight.

You don’t need to do aerobics and lessons that teach yo how to sculpt: there’s a better way to reduce your size by inches. You might want to sit down because you are going to be shocked. You see, I do a lot of work with both males and females wanting to lose fat, so I’ve seen something that’s important. Women almost always get the best results for their bodies by doing intervals.

It’s amazing to see the change in a woman when she breaks off from slow cardiovascular routines to do interval workouts. Another way to exercise that helps women a lot is strengthening routines using mega circuits.

The truth is that most females are investing their time in ineffective routines that are not offering much in the way of a positive result. It’s awesome to see how some definite progress resulting from a workout routine can inspire a person to new levels.

For women, I’ll make some tweaks that will help them do even better.

For example, I’ll get them to use their body’s mass rather than dumbbells to exercise with. Then I’ll also sometimes make changes in how many sets of each exercise for her to do.

The typical body building professional wants a large set count at many repetitions.

Also, those types of people will eat more than normal to suppot their muscle building effort. Most people don’t need to bulk up and even more don’t have to increase their food intake.

The goal for most people is to reduce the amount of their body’s fat.

That means eating healthy foods in responsible amounts.

Anyway, the point is that we’re not after bulk so many times women’s routines can be optimized for fat burning. If not for the mission, I’ll change a woman’s program for psychological purposes.

I mean to ease the concerns of some that they’ll end up looking like a powerlifter.

It’s not nice to laugh at people who think that the ab exercises they are doing is going to get them the flat belly they want. But I will laugh at abdominal exercises because they’re a joke. I must get you to understand that processes that address specific spots of your body just don’t exist: it’s an idea that doesn’t work. After saying that, I want to mention that the Australians have discovered that interval workouts tend to address abdominal fat slightly more effectively than they do fat on the rest of your body.

The point is that interval workouts are going to help your abdominal fat situation as well as the rest of your body. It’s a win-win situation. So one of the greatest appealing features of intervals – besides that they get results – is that they are well suited for addressing belly fat problems.

Still, you have another reason to do intervals: time savings. You don’t have to spend inordinate amounts of time doing crunces and other types of useless ab tasks.

We’re after movements that will build your muscle and your metabolism so you’ll burn more calories of fat around the clock.

Oh, and by they way, when the fat comes off, you’ll have those great looking well-developed abs ready to show off. You see, when you involve your whole body in exercise, you’ll simultatneously be developing muscle, including your six pack.

There is no other method that is going to get those abs for you faster than intervals will.

The exercises intervals bring to the table involve multiple joints, so you get the most bang from your workout bucks. Another great thing is that by using a lot of bodyweight routines, you don’t need much in the way of equipment to get great results.

Even in simple exercises like a push up, you’re getting some good involvement in your abs.

Sometimes people exercise and just waste their time doing it. I see it all the time, especially at some old school gyms. When I say worthless exercises, I mean people are trying to eliminate flab and reduce their waistline while building muscle by doing movements that don’t accomplish anything. Let me say this again: stay with the fundamentals and do them often.

You should be working a lot less than sixty minutes, doing effective movements that will take you closer to your goals and you should only have to do it three days out of seven, no more. To get started, let me point out some movements that are going to be worth avoiding: you shouldn’t bother with them.

One: Stick Twisting. With this movement, you put a broom stick over your shoulders and swivel yourself back and forth from left to right. This movement is supposed to get the inches off you waistline.

The problem is that it doesn’t work that way. I hope you’re not very surprised about that.

It doesn’t matter what size stick you try, you’re gong to stay fat. The preferred way to go is through intense aerobic work as part of intervals: that will do the job.

Two: Tricep and Bicep Movements.

You don’t need to do much in the way of bicep and tricep isolation unless you’re competing in body building. if you’re as busy as most people are, you won’t want to waste your time on that sort of thing.

Instead, you should try some push up variations from the kneel or with a fist-grip.

You will see a whole lot more benefit should you skip isolation movements for multi-joint moves.

Three: Stand-up exercises with balls and gadgets. Doing traditional exercises while standing on a balancing-ball are great ways to enhance the benefits of upright movements.

You’re going to get a lot of fat burning from this routine even though you don’t need any gear. Get through your normal regimen on the first and third day and then do this special leaning cycle on the fifth day. This is going to be a one hundred repetition cycle that gets you lean and builds your muscles. Be sure you do these drills in order one after the other and don’t even think about taking breaks in between.

Keep in mind that the total reps for each drill don’t have to be done at one time. The important thing is to get through all one hundred repetitions without giving up.

One: Start with prison squatting, twenty repetitions.

Two: Continue with twenty reps of push-ups. Remember you don’t have to do them all at once.

Three: Jumping. Ten times or so will do. Jump ten times without breaking.

Four: Inverse Rowing. These are backwards push-ups also called Body weight rowing. Perform 10 repetitions.

Five: Follow the inverted rowing with the frontward lunge and do ten repetitions on the left and then ten on the right.

Six: Closed fist Push-ups. Complete twenty of these total even if you can’t do them at one time.

Seven: Perform five Chin ups. If you want you can do five more reps of the inverse row. Prison squatting is done with each hand in back of your noggin, much as you see prisoners do on TV.

As you keep the elbow on each side to the rear and pressing your blade together, perform squats, lowering yourself until your thighs are horizontally aligned with the ground.

Regular push ups require that you keep the body’s alignment throughout the movement.

You need to also keep the abs flexed and contract them while you do the push up You lower yourself at the elbows and then use your chest and tricep muscles for returning to start.

The important thing about losing flab is to get into the proper movement range that has your body burning the most fat. It’s always simpler to talk of effortless weight loss, than to actually do it. Most folks agree on that. On the other hand, maybe it can be easier than you think because you’re not approaching the goal with the proper tools. Let me tell you some of the fundamental techniques that you need to incorporate into your life in order to get the most fat reduction.

The first tool is to declare a Fitness Holiday where you actually calculate the things that you’ve been eating and the calories involved. Get specific. Use a scale. Write down everything. You can’t just guess at your portions: you need to know exactly what’s going into your stomach.

Here’s a hint: most people are staying fat or getting fatter because they are eating too much. You also need to pay attention to the content of the food you eat: are you eating organically raised, naturally produced food or are you eating transfats and high fructose corn syrup?

You’ll be surprised at how many calories you take in from what seem to be innocent little nibbles and snacks.

So once you’ve taken a day to evaluate your eating pattern, you need to adjust it so you aren’t fighting against it so much. The next tip is to utilize the correct speed for your resting paces as you do intervals. You will have to examine and evaluate.

Your slower rate has to be significant in order for the intervals to work.

People often make the error of doing a resting phase of the interval too hard and fast. It’s a cardio mentality that keeps you moving at a consistent pace.

When you’re in the burst period, you need to be hard and fast: the recovery period needs to be nice and slow.

When you hear the name Thomas Edison you most likely think of the inventor of the light bulb and phonograph. Some may think of the “Genius of Menlo Park” who has over 1,000 patents in his name.

Others imagine a brilliant mind that laid the ground work for the telegraph services that eventually led to the convenience and speed of communicating by the telephone. Few people, however, would associate Edison with inventing something that could increase your physical stress levels and, as a result, have a negative effect on your health.

The human body has an internal clock which regulates its activities throughout a roughly 24 hour cycle. These 24 hours cycles are called “circadian rhythms.” These rhythms are found in all animals but can differ greatly from one species to another. For example, some animals are nocturnal, meaning they are active at night whereas others are active in the daylight hours. Wild animals are able to awaken without the benefit (or curse) of an alarm clock because their circadian rhythms arouse them from their sleep. These internal clocks control everything within your body to include your body temperature, your appetite and your energy level.

Before the artificial lights became common, our human circadian rhythms were closely synchronized with the 24 hour cycle we find in nature. We were active when the Sun was up and slept when the Sun went down. We shared a common cycle with beasts and plants alike.

The human body developed a close relationship with the 24 hour days over its extensive evolutionary history. When we were in caves, we had only sunlight to illuminate our world. We eventually developed torches and candles which enabled us to move at night but with a relatively dim light source.

Edison’s light bulb introduced a light source that was controlled by man instead of nature. We were suddenly able to make a room almost as bright at the day whenever we wanted to. Instead of squinting behind torches and candles we were now able to see greater distances and read with a brighter light. The problem here is that our bodies depend on light levels to determine when to release some of the many chemicals that drive our behavior and our health. These release times are driven by our circadian rhythms which developed with the sunlight cycles.

Consider the number of times you stayed up late to watch a movie on TV or to surf the Internet. These seem to be harmless pursuits but they are not. The exposure to the light sources at hours when your body thinks it should be sleeping can disrupt your circadian rhythms.

These disruptions can reduce the efficiency of your immune system and disrupt your metabolism as well as the regulation of your body temperature. If this happened on a rare occasion then your body could recover from the stress. However, if these late night activities are consistently repeated then your body is not able to recover from the stress and your health can suffer accordingly.

Modern living finds us surrounded by light at most hours of the night. We have street lights throwing up light pollution, glowing alarm clocks, late night computer use and all night access to entertainment on cable TV. The impact on our circadian rhythms by all of this light is still being researched by numerous organizations but the results so far have not been positive.

To be fair, Edison cannot be blamed for the stressor which may be linked to his creating the light bulb. He could not have foreseen the extent to which his invention would spread across the globe and surely had no idea of the possible negative impacts it would have on our lives.

It would be irresponsible and absurd to try to remove the light bulb from our modern lives. The light bulb was a life changing invention for the world that came from the mind of a single man. It is up to today’s minds to develop a way in which we can continue to benefit from Edison’s brilliance while minimizing the stress it has introduced to our lives.