So how much caffeine is safe? Well, that all depends on your weight, for the average 180 lb person, 300-400 milligrams of caffeine is sufficient which is the equivalent to two regular sized cups of coffee. Caffeine can be consumed by coffee, tea, cocoa, energy drinks or simply by taking caffeine pills. Caffeine typically takes 30 to 60 minutes to start working and will last anywhere from four to six hours.

So be sure to consume at least an hour prior to your workout in order to gain maximum performance. Some people, especially if used for a long period of time, may grow accustom to the product and thus show less results over time. So, as with every other supplement, always be careful and keep close watch on your heart rate to ensure safety for ultimate results.

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• Schedule time during the day for quick workouts. Being consistent everyday and showing a little effort can generate great results. Try doing sets of crunches and pushups in the morning and afternoon just before you shower in the morning or lay down at night. 10-15 minutes morning and night will tone your body up quick in about a week.

• Eat right. Of course it does not matter how much exercise you do if you eat fattening food 24/7. Try focusing on proteins and vegetables or fruit, and avoid carbohydrates and excessive fat. Dairy products are fine, but try to keep the high-fat ones (butter, cream) in low quantities.

• Hydrate yourself. Drinking a lot of fluids helps your body get rid of fat and toxins, but you need to make sure that you drink the right types. Stay away from high-calorie drinks like energy drinks or sodas, and focus more on water and natural juice (avoid juice from concentrates).

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So what’s the difference? Train Hard. Heavy weights in short sessions incorporate slow twitch muscles, which build strength and mass. The basic rules apply here, squat for lower body strength and conditioning, bench press for upper body development, and deadlift. There are different schools of thought on training to failure or lifting to max, but the bottom line is those three core exercises should be a foundation for hard training. You don’t have to be a bodybuilder and bulk up with these exercises since they can be used for basic strength building.

Train long. Lighter weights with higher repetitions increase lean muscle mass. These are the endurance sessions to build up the bodie’s ability to increase stamina. Some people may not think endurance plays a part in their training methods because of their goal, like building muscle mass. But stamina extends beyond the gym and into every day life. Increased endurance can make long work day sgo by faster, can help with the pick up basketball game in the cul de sac, and can work wonders in the bedroom. Incorporating longer training sessions increases endurance. The best way to train is a mix of both long training sessions to increase endurance and short, heavy training sessions to build strength.

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Swimming is a low-impact sport which means that it is not hard on your bone structure as let’s say running or jogging. The level of intensity is entirely up to you. You can have a short, relatively easy workout, or you can have a longer and more intense workout. You can also incorporate strength training into your routine. 

Swimming is an excellent way to strength train. The water acts as a natural resistance to your body movements. It is also a perfect sport for those suffering from arthritis, muscle and joint pain. Since the water bears your entire weight you don’t have impact pressure on your body, as you would normally with other forms of exercise such as running or jogging.

Getting Started

The only equipment you really need is a swimsuit, a towel, a bathing cap, and goggles. As far as finding a swimming pool in your area if you don’t have a personal one, try out your local YMCA/YWCA. You can also check out gyms, and public pools. Many of these options also provide reasonable swimming fees to use the pool facilities. If you are new to swimming, you definitely need to take a swimming course to get started. 

So whether you are looking to stay in shape or get in shape, swimming may be just what you have been looking for!

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L-carnitine seems to be one of the most popular, and perhaps one of the most effective, fat-burners on the market. It is a non-essential amino acid which seems to have significant effect on fat metabolism. It can also aid in the reduction of blood fats like triglycerides.

Yohimbe is a supplement that comes from the bark of a tree found mostly in West Africa. In the body it converts to yohimbine, an alkaloid. It is a vasodilator, meaning that it can help increase blood flow to extremities, and it can also decrease fat synthesis by increasing fatty acid mobilization. It is a product that can help in getting that washboard stomach, or aid in the loss of other stubborn fat.

Pyruvate is a natural body compound, created from metabolism of sugars and starches. Research shows that it can not only aid in the burning of fat, but also help increase energy for more optimum exercise. In moderate amounts, recommended at 1 gram per 10 pounds of body weight, it seems to be effective and safe.

Chromium is a trace mineral essential to the body’s production of insulin, which is a hormone that regulates the body’s sugar levels. Simply put, chromium enhances the effect of insulin. It helps the body not only burn fat, but build muscle to replace it. It is most effective in doses between 50 and 100 mcg.

Last, ma huang, and also guarana, are herbal compounds which seem also to help increase the rate of fat loss. Here, I have personal experience that ma huang does work, but I do not recommend it, because it caused me to be ill.

In using any of these fat burning supplements, it is advisable to seek the help of either a medical doctor or a nutritional/fitness expert to find what dosage will be proper, safe, and effective for you individually.

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Don’t get discouraged, there is a solution. You can purchase an exercise bike for your home. They are relatively inexpensive and easy to use. There are quite a few complicated home gyms out there but, an exercise bike offers a simple solution. It can be placed anywhere you have a little room, as they are not too cumbersome. If you have some room to put it in front of your television, you can pedal while watching your favorite show.

If you have room in your basement, you could create your own home gym by incorporating some free weights and a weight bench in addition to your bike. Try to get your whole family involved. Make up a schedule and have the kids pick a time to ride also. It will make you all look and feel better. You might even have some fun in the process.

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1. STEP AEROBICS, which mainly targets your legs, hips, and glutes can burn up to 400 CALORIES in just 30 MINUTES!

2. BICYCLING, depending on the speed and resistance can burn from 250-500 CALORIES in 30 MINUTES.
3. SWIMMING is an excellent full-body, cardio workout which will burn 400 CALORIES in 30 MINUTES.

4. RACQUETBALL, also an excellent cardio workout, will burn over 400 CALORIES in 30 MINUTES.

5. RUNNING, a very common and high calorie-burning exercise, can easily burn 300 CALORIES in 30 MINUTES.

6. JUMPING ROPE is a high-intensity workout, burning 350-400 CALORIES in 30 MINUTES.

7.ELLIPTICAL TRAINING is a good cardio workout to help with endurance and will burn 300 CALORIES In 30 MINUTES.

8. ROCK CLIMBING burns 380 CALORIES in 30 MINUTES while also greatly increasing arm and leg power/strength.

9. ROWING, a great cardio exercise which will also give your arms a workout, burns 300 CALORIES in 30 MINUTES.

10. ELLIPTICAL TRAINING is a good cardio workout to help with endurance and will burn 300 CALORIES In 30 MINUTES.

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