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COLUMN: Renowned fitness author and journalist Adam Bornstein separates fact from fiction when it comes to interval training and provides a custom plan to get you burning fat with almost any activity. Source by ryrhino00Read More
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Want to know the key to fat loss? Master trainer Daniel Tramontana shares his tips for guaranteed fat loss.
To fast-track coveted progress such as greater fat loss, Tramontana says you need to get back to basics.
Cardio is not ‘hardio’
With a combination of higher intensity interval training (HIIT), low-intensity steady state (LISS) training, body weight training sessions and a nutritious diet, Tramontana ensures his clients are given the best formula for their body.
“My cardiovascular programming is based around a 75/25 split of LISS and HIIT. So based on the available amount of time for a client to add in cardio on top of resistance training would determine the amount of each they conducted,” he says.
Here’s what your cardio program could look like:
2 hours per week for cardio training = 30 minutes of HIIT over two to three days + 90 minutes of LISS over one to two sessions.
Be wary, if HIIT was all you did, you may encounter the downside of too much stress on your body, which can ironically turn HIIT into a fat retention tactic.
So what about weight training?
“For fat loss, I structure everything around two to three full bodyweight training sessions – two sessions based on linear periodisation macro cycle of 16-to-24 week programming, altered every four to six weeks,” he explains.
Translation? A program that begins by incorporating high-volume and low intensity weight training, and progressively moves into phases when the volume decreases and intensity increases. Tramontana is a strong advocate for women to hit up the weights rack, “I find a lot of women are lifting nowhere near their capacity. Don’t be shy to lift heavy weights and test your ability regularly.”
The importance of rest
All this talk of intensity may have you thinking full pelt should be the only gear you work in, but without adequate recovery, you may be undermining your fat loss chances at the dumbbells. Both injury and overt fatigue can see you performing at less than 100 per cent over multiple sessions.
“Recovery begins with the post-workout meal. I advise at least 25 to 50 per cent of overall carbohydrates be included in this meal – either using complex carbohydrate sources or a combination of simple and complex carbs,” says Tramontana. “I also recommend at least one body therapy session per week.”
Think physiotherapy, massage, sauna, steam, floating, dry needling, sleep in, meditation, yoga, grounding – or something as simple as reading a book.
How to fuel your body with the right food
For Tramontana, eating for fat loss should focus on controlling hunger, which translates to better portion control and craving management.
“I ask that protein be included in every meal upon waking, generally an even or slightly escalating amount each meal depending again on habits and hunger patterns,” he says.
“For fat loss, I personally urge the exclusion of high-energy carbs even post workout – with the exception of competitors in the later stage of preparation.”
Supplementation may also give you an edge in the health and results stakes. Depending on your goals and needs, Tramontana advises the use of creatine, glutamine, vitamin C, branch chain amino acids, fish oils, whey protein, vitamin D, magnesium, zinc and a good-quality greens supplement to aid recovery, general wellbeing and lean muscle growth.
Read the full article in the August 2016 edition by journalist Katelyn Swallow.
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It is pitch black, and eerily quiet. I am floating in a foot of salt water, inside a light-proof, sound-proof tank. The air and the water are about the same temperature as my skin, and I realize I’m not sure where my body ends and my surroundings begin. I suddenly feel dizzy, and a wave of nausea washes over me.
Two minutes down, 58 to go.
I am here, belly up in this pod, to see what floatation therapy is all about. In the last five years or so, the practice has grown wildly in popularity, with float centers springing up across the country. Devotees claim floating transports the mind and body, offering profound relaxation, and a variety of other benefits, from pain reduction to enhanced creativity and better sleep.
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A few more minutes into my session, I start to get why people do this: As I focus on my breath—in and out—my tension melts away. I close my eyes and imagine myself drifting on a cloud.
When I hear the signal that the session is over, I can’t believe an hour has passed. I know I didn’t nod off. But my brain had somehow slipped out of its regular rhythm into an altogether different state where I lost track of time.
As I climb out of the pod, I feel a deep sense of calm, and incredibly refreshed—like I just woke up from the best nap of my life.
“The majority of people that achieve that restful state, they report the same type of effect,” says physical therapist Robert Schreyer when I tell him about my float. He is co-owner of the Aspire Center for Health and Wellness in New York City, which allowed me to float for free as a journalist in one of their two pods. (The usual price is $90.)
Schreyer and his staff often recommend that their physical therapy patients float before an appointment. “When they get out, their muscles are more relaxed, and our interventions can be much more effective,” he explains. That benefit may have something to do with the 1,000 pounds of Epsom salts—or magnesium sulfate—dissolved in the bath to make the water denser, and thus floaters more buoyant. “There’s a lot of theories that magnesium provides muscle relaxation,” he says.
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“But floating seems to be beneficial for everyone," he adds. “It’s the ultimate way to detach.”
Out in Tulsa, Oklahoma, clinical neuropsychologist Justin Feinstein, PhD, is trying to understand that mental piece of the float phenomenon. Feinstein is the director of the only float lab in the U.S.—the Float Clinic and Research Center at the Laureate Institute for Brain Research. His team has been using wireless, waterproof sensors and fMRI scans to collect data on what happens in the brain while people float.
“Our preliminary analyses are showing that the stress circuits of the brain are shutting off post-float,” Feinstein tells me over the phone. Once he finishes this current study, he plans to explore the therapeutic potential of floating for people who suffer from anxiety, especially PTSD. (To avoid triggering claustrophobia in subjects, the lab has a specially designed open tank in a light-proof, sound-proof room.)
“So what is it about floating that makes it so restorative?” I ask him.
“It’s most likely a combination of a lot of variables,” he explains. For one, you’re in a near-zero gravity state, he says, which gives your body a chance to relax. “You’re also reducing external sensory input to the brain—reduced light, reduced sound, reduced proprioception, or how you feel your body in space.”
This is why people refer to floating as a form of sensory deprivation. But Feinstein says that’s actually a misnomer.
“What we’re finding in our research is that floating is a form of sensory enhancement,” he says, because it allows you to tune into your own body—especially your heartbeat and your breathing.
“It becomes an ideal environment for mindful meditation,” Feinstein points out. “For anyone who may have trouble focusing on their breath outside of the tank, floating makes it lot easier to enter into a meditative state.”
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What he says explains so much about my experience: I must have reached a meditative state during my float without even trying. I have never been able to meditate before. It had always seemed impossible to quiet the incessant chatter in my head. But inside the pod, it seemed to happen automatically.
Feinstein believes floating can help many other people like me—which could be a powerful thing, considering the proven health benefits of meditation.
As for me, my float has inspired me to try again to meditate the traditional way. Now that I know what’s possible, I’m determined to learn. If I could start every day with that same calm and centered feeling of zen that I had when I climbed out of the tank, it would be life-changing.
Her first name means “guidance” in Arabic, but Hoda Kotb’s most defining quality might just be resilience. At 51, the Egyptian-American journalist has survived divorce and breast cancer, not to mention reporting on war zones and natural disasters. While millions tune in to watch her on TV (NBC, 10 a.m. EST), Hoda often looks to others for inspiration. Now she’s collected powerful stories about people (some famous, some not) who’ve found their true callings—and true selves—in a new book, Where We Belong: Journeys That Show Us the Way (out Jan. 5). “I think we’ve all felt at some point—you don’t know if you’re on the right path,” says Hoda. “It’s nice to read about people who changed direction not because of circumstance but because they decided, ‘This is the way I’m going to go.'”
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One key lesson from the book: If you realize you’re not in the right place, that doesn’t mean you should quit your job and choose a wildly different track. Here’s the thing: We need insurance. You can take baby steps toward that thing you’re really meant to do, all the while living in a way that’s still smart and practical.
You wrote about your dream to open a camp for underprivileged kids. Are you pursuing that?
Yes. I’ve met so many kids who are right on the bubble. They can be so much, but they live in difficult circumstances. You feel like if they just had a little more attention, love—something—they could be great.
Do you have other dreams you’ve yet to accomplish?
When I’m walking down the street with my boyfriend [New York City financier Joel Schiffman], I stop every baby. Seriously. It’s totally crazy. He’ll just walk slowly next to me. I think that, because I didn’t have my own kids, the summer camp will fulfill me in that way.
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Were there times in your life when you felt you weren’t in the place you belonged?
I worked in accounts payable at USAir. Look, numbers are not my thing. My checkbook is on the floor in my dressing room somewhere. That was not a fit. I covered hard news for a long time. I’m sure I was fine at it, but it doesn’t feel as right as this job does.
What is it about this job that feels so right?
When I’m sitting with Kathie Lee, it’s like breathing. It doesn’t feel like work. I was very buttoned-up at first, so it took a while. But when you’re with someone who will catch you and support you, you feel safe.
Next Page: What is it about this job that feels so right?
You’re very fit. How do you take care of yourself?
First of all, I think I’m sort of fit. I do a little, a lot. This morning I ran in Central Park. I bet if you took my blood pressure while I’m running down Sixth Avenue toward the park versus the minute I step into the park, something happens. It just feels peaceful, especially when it’s predawn.
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You started walking, then running again after having a mastectomy and reconstruction in 2007. What did you learn about yourself during recovery?
Before getting sick, I always felt very lucky to have my career. I couldn’t believe I got hired at Dateline. I felt kind of like I didn’t deserve it. My illness empowered me in a way I didn’t expect. Before, I never would’ve asked for my current job. I would’ve thought, Why would they pick me? But it gave me courage, knowing you get one ride around the sun. And then, suddenly, it isn’t so scary.
You wrote last year that your body confidence was at about 90 percent. What got you there?
I think that when someone loves you, you get a kind of confidence. When you look into someone’s eyes and they see beauty, it really does change how you see yourself. I guess I feel freer now than I ever did before. I don’t think I ever wore a bikini before I got sick. But now I feel like “OK, this is my body,” you know? “Have at it.”
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A few epiphanies from the pages of Where We Belong.
“You’re the only one who can decide…what you’re going to do with your day. You can sit around thinking, I have no choice, but there’s always another choice.”
—Chef and internist Michelle Hauser, MD, whose high school guidance counselor in Mason City, Iowa, suggested she aspire to factory work
“Everybody’s going to have an opinion, but you have to do what’s in your heart.”
—Laila Ali, on her decision to box and step into the spotlight
“When you look back at your life, it’s really who you loved and who loved you, and how you spent your time with those you’re close with.”
—Neshama Abraham, who grew up in a mansion in the lap of luxury, then helped found a cohousing community in Boulder, Colo.