It’s the new year. You have set the goals. You are going to train for a marathon. Train for a 5k. You are going to run every morning. You are going to walk every night. You are going to go the the gym 5 times a week. Great! I hope your resolutions are going as planned.

One thing you need to consider with your workout resolutions are your shoes. Shoes very often get overlook, especially by beginners. Most people put on the only pair of athletic shoes they have, that most of the time are a few years old. Others go to high end shoes stores and get a pair of shoes that are not only way to expensive for what they need, they are probably not the right kind.

When picking a pair of shoes, you first need to ask yourself what are you doing? Are you running, walking, weights or something else? If you are walking, you will get way better support if you purchase walking specific shoe because you will get more stability when you walk. If you are running and you purchase a walking shoe, you will just be clunking around. This will be the first thing should consider when buying a shoe.

The next thing you should consider is honestly how much you are going to use them. If you are training for a marathon and will be putting many hours and miles on your shoes, I highly recommend going to a good shoe store and having someone look at your foot, look at your gait and recommend a shoe that will keep your foot cozy as you plug away at the miles. If you are a casual runner, I still recommend getting your gait and foot looked at, but most importantly for you is you find a shoe that fits you right and will not give you blisters. If you would like recommendations on shoe stores in your area, drop us a line at info@nintemanfitness.com and let us know where you are located at, and what you are doing (running, walking, marathon, ETC) and I can let you know some places to check out.

The most important thing you need to do is have a dedicated pair of shoes to workout in! You cannot take your workout, runs or walks seriously if you use the same pair of shoes that you hit pavement with, then go to a picnic in. You need to have a pair of shoes strictly for your workouts. This will not only make your shoes last longer, but it will help your feet and you will be less likely for injuries. Also remember that shoes have about a 300-500 mile limit on them, depending on the shoe. If your shoes are getting worn out, get another pair to avoid injury.

Today’s post is by Craig Ballantyne, CSCS, MS. Craig owns a great fat loss product called Turbulence Training. Regular readers know how much I am against information product because in today’s day and age, everyone is an expert. Well, Craig is an expert. He holds a masters degree, high level certifications and writes for some of the most prestigious magazines on the markets. He stuff is legit and I highly recommend you heading over to Turbulence Training and check out his product. You will not be disappointed.

Why Cardio Doesn’t Work for Fat Loss

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn’t add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That’s a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out…

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the “Compensators”
and the “Non-compensators”.

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are “compensating” for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author

Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

This question gets posed many time. Should I be walking outside, or on a treadmill? Is there even a difference? Martica Heaner, who writes for MSN Health and Fitness, gives a great answer to this. “Walking fast or running on a treadmill feels tougher. Outdoors, the time can fly because you get distracted by playing kids, barking dogs, birds, cars and passing scenery. And you may even get the benefits of a cool breeze. But on the treadmill you tend to feel every drop of sweat. And it’s like waiting for a pot to boil as you watch mere seconds pass while you try to meet your time or mileage goal for the session.

A recent study found that treadmill workouts are, in fact, as hard as they feel. Researchers at Missouri State University put eight trained runners through their paces on a treadmill and outside. While working at the same intensity in both conditions (measured by heart rate), the runners not only felt like they were working out harder when they were on the treadmill, they ran faster.

Why? Outdoor sidewalks, trails and tracks can provide a little give during a workout. You can naturally and automatically slow down, or you might have to stop at a traffic light or get out of someone else’s way. When you come upon a hill, you get to run downhill, which gives you a little breather. You may also slow down if you get distracted by things around you.

Treadmills are a great home exercise tool. They provide a great home workout that you ca really do anytime, they are lower impact, and you do not have to worry about the hustle and bustle of a busy gym. You get a great cardio workout on your time. Treadmills can range in prices. One good treadmill is the Bowflex Series 7 Treadmill. You can buy it on Amazon Fitness site.  Amazon Fitness is running specials this June, so now is the time to buy. Treadmills now-a-days are space saving, lighter, and more conveient for customers. They are a great tool to help you achieve the fitness goals that you have set for yourself. Here are a few more treadmill options:

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