- Fitness

Fitness Equipment Servicing Bremshey Cardio Pacer F Exercise Bicycle Evaluation

When we are looking to accomplish our targets for physical fitness, we devise testing programmes that support our endeavour. But, even the finest designed and most testing programme can get very tiresome. What’s the answer? One good resolution is to introduce something different into your exercise routine, perhaps you could attain a new item of fitness equipment particularly for home employment. In order to maintain the performance level of your new equipment, it is fitting to employ a fitness equipment servicing firm to maintain it for you. But what machine to choose? Numerous people choose exercise bicycles since these machines are effortless to use and are very well-known. Here is a succinct report on a premium exercise bike manufactured by Bremshey, the Cardio Pacer F.

Fitness Equipment Servicing: Chief Facets of the Bremshey Cardio Pacer F Exercise Bicycle

Priced at about 349.00, the Cardio Pacer has features you’d expect to find on an exercise bicycle costing much more. It is a superior quality, strong, and fashionable machine which has a multi-function ergometer. An ergometer, while we are on the subject, monitors the progress and also the final results of your conditioning regimen. A key feature of the Cardio Pacer F is the monochrome backlit LCD display that provides constant feedback on speed, time, RPM, distance, calories, pulse, and effort, also called watts. This Cardio Pacer F is designed with twelve preset programmes; these are: HR Max limit programme, a user programmed, six preset programmes, constant heart rate control, constant watts, manual, as well as quick start. The resistance is adjustable as well.

Fitness Equipment Servicing: Further Details on the Bremshey Cardio Pacer F Exercise Bicycle

The Bremshey Cardio Pacer F has a step-through frame that makes the machine easy to mount and dismount. There is additionally an 11kg flywheel as well as a lifelong magnet servo adjustment arrangement which provides a quiet, efficient workout. The handgrips and earlobe pulse sensors measure the pulse rate. For the reason that this is a complicated item of fitness equipment, it is smart to let a professional servicing provider maintain it. If you work out on a badly kept exercise bike, you will be prone to an accident.

Fitness Equipment Servicing: Concluding Thoughts Concerning the Bremshey Cardio Pacer F Exercise Bicycle

The handlebars have a good range of adjustment, and the comfortable gel-filled seat ensures that your posture on the bicycle is ergonomically correct. This Bremshey exercise bicycle is fitted with transport wheels for easy relocation. It’s mains powered by way of a transformer, and the power output is 350 watts at 100 RPM, and 250 watts at 60 RPM. The rotating mass weighs in at 11kg. You also have the option to change the seat and handlebar heights. The bicycle’s dimensions are 99cm long x 55cm wide x 134cm high. The most weight the bicycle can support is 135kg (21st4), while the unit itself is 34kg. Don’t hesitate to contact a service firm for assistance if you have questions concerning the best adjustment constraints.

Thankfully, a skilled fitness equipment servicing business will help you properly maintain your fitness gear.

- Fitness

Army Physical Fitness Standards

Athletics aren’t the only component of being a great soldier, but you’ll never become one at all if you don’t meet the Army physical fitness standards. The United States Army takes physical fitness extremely seriously, and soldiers have to be in tip-top shape to make it through training. High physical fitness scores are also essential for soldiers who want to gain promotions and move up the ranks. Here are the three main components of the Army physical fitness standards.


Pushups comprise the upper body component of the Army’s physical fitness standards. To perform a proper Army pushup, begin at the top position with a flat back and fully extended arms. Lower your torso until your chest touches the floor. Your hands should be placed so that they are in line with your chest at this bottom position. Once your reach bottom, push yourself back up and repeat.

To get a perfect 100 score on pushups, you must perform 77 repetitions without stopping. 19 pushups will earn you the minimum 60 points, though such a low score will not bode well for your chances of advancement with the Army ranks.


Soldiers do a great deal of running at various distances and speeds throughout their careers. However, the Army’s physical fitness test always involves a two-mile run for time. To get a perfect 100 points on the run test, you must finish the course in 13:18 or less. The longest you can take and still pass is 17:00.

The running portion of the test is also the hardest for most recruits. Army Physical Fitness Standards demand that soldiers have a great deal of endurance so they can walk, run, hike, and carry equipment long distances for hours or even days at a time. If you are going to be taking the APFT, you need to practice running as often as possible.


The Army also tests abdominal strength and endurance with sit-ups. To perform a correct sit-up, have a training partner or fellow recruit hold your ankles in place. Begin with your back flat on the ground and your hands held clasped behind your head. Keeping your heels on the ground, sit up until your neck is further forward than the base of your spine. Lower your torso, and repeat. 82 sit-ups will get you a perfect score, and you need 29 sit-ups to earn the minimum 60 points.

The sit-ups tend to be the easiest portion of the physical fitness test for most people, but don’t get lazy in your training. You can quickly build up your abdominal endurance, but you can also quickly lose it.

A Word on Age and Scoring

The Army Physical Fitness Standards actually include eight different age-specific scoring guidelines for men. The standards discussed in this article are the highest – ages 27-31. However, younger recruits still need to perform nearly as well, and minimum scores are rarely sufficient for advancement. Those who choose to make the Army a long-term career will eventually be judged by the 27-31 standards, as well.

- Gym

Reduce Waist Size In Days

Want to reduce waist size in days… not months? Yeah? Ok, I’m going to share with you how 100’s of my clients are able to lose 2-3 inches in less than a month without wasting their time in the gym. Read this now if you want to get a smaller waist.

Reduce Waist Size Fast

1. Tops on the list is the vacuum pose using isometric tension to flatten abs

There is absolutely NOTHING BETTER than this simple exercise that you do at home while standing up. You suck in your stomach as much as you can, then you hold it for 2-5 seconds, then you release it for a brief rest. Then you do it all over again. Or, you can do this every once in awhile during your free times throughout the day.

Done for a grand total of anywhere from 5-15 minutes a day, you can lose 2-3 inches doing this and making NO OTHER CHANGES from your diet and exercise routines. To make this as easy as possible so you don’t skip out on doing these daily, I recommend that you do these during tv commercial breaks that last on average about 3 minutes.

2. Do bodyweight squats… and do them FAST

This is a great exercise for weight loss. People get caught up in going to the gym. The gym is overrated. You also waste your time going there and back… while also having to sometimes wait for other people to get off the equipment you want.

Instead, just do bodyweight squats at home during tv commercials. During the commercial break of about 3 minutes, do as many squats as you can. You should easily get over 50. Once you get to 50 you can stop. Do this during a few commercial breaks and you’ll have given yourself an incredible workout that you easily fit into your schedule.

Do these 2 things daily, because this is how to reduce waist size in days.

- Aerobics Cardio

Do 8-pack Abs Really Exist

Are 8-pack abs a myth or magic? You may want to know if it’s really soon after you acquire your 6-pack abs. But the first question you need to ponder on is, is there any difference between a 6-pack abs and an 8-pack abs?

Before you start counting on the number of packs, think that an 8-pack abs is actually a super defined 6-pack abs. If you cannot see any difference between the two, as there exists but only so subtle, remember that an 8-pack abs will give you physical advantages not available to those having a 6-pack abs.

The eight pack of an 8-pack abs can be found in the lower abdomen just below the six pack and it is actually a midsection that is lean and well-toned.

While both eight pack and six pack compose the rectus abdominus muscle group, it is the tendons that separate and distinguish each from the other.

Unfortunately, not all gentlemen are endowed with a gift of further achieving an eight pack. Genetics plays a main role in getting an 8-pack abs and will serve as a final arbiter if a 6-pack abs is all that you can make. There are some signs that manifest if you have the genes for achieving an 8-pack abs. See if the tendons of your lower abdomen are still large ad taut and if they are you may be lucky to further develop that pay of your abdomen for an 8-pack abs.

People who are consuming terrible portions of fat, sugar, and alcohol won’t be getting either of the 6-pack abs or 8-pack backs. It goes to show that only the determined and the disciplined ones will be getting them.

If you have worked your way out to achieve a 6-pack abs through rigorous exercise and a strict diet, developing an 8-pack abs also consists of the same mechanism: tone up muscles and lose fats.

The twofold tasks can be accomplished with having a low fat, low sugar diet, weight training, and cardiovascular exercise. It sounds similar to getting a 6-pack abs but reaching to the other level is difficult and can even be frustrating sometimes.

Your diet should consist of fresh fruits and vegetables, lean meats and poultry, fresh fish, sufficient fiber, and lots of water.

Aside from the aerobic cardiovascular exercises, you will also need to incorporate 20-30 minutes of cardio exercises into your daily routine. It is okay to be persistent but don’t tire yourself by adding another 30 minutes extra.

Free weight training also helps in burning fat and building muscle through elevating your body temperature. It is important that exercises should focus on your midsection when you’re doing your abdominal routine. Do exercise with high resistant and low reps to make your abdominal muscles grow and eliminate fats.

An 8-pack abs is yours to achieve given the following formula: good genes, proper diet, and abdominal exercises that focus on the midsection.

- Fitness

Fitness Equipment Service Review For You On First Degree Fitness E520

In the realm of fitness equipment, the selection of machines is practically unlimited. From easy weight-lifting benches to intricate, computerised treadmills, users have an outstanding choice of machines created to help them meet their personalised fitness ambitions. Additionally, today’s modern day fitness equipment service companies are equipped to maintain and fix almost any brand name or model. Below is some data regarding an innovative machine with a new view on the traditional rower.

In Regard to the First Degree Fitness E520 Rower

If you’ve ever enjoyed a summers afternoon on the water in a small boat, then you are all set for an effective fitness programme centred on a rowing machine. The First Degree Fitness E520 Rower applies a one-of-a-kind, water-based technology that draws on the idea of the “cube rule.” This means that when you’re physically rowing, in case you want to increase your speed twofold, you will will need to row a startling eight times more vigorously. This makes rowing a quite powerful exercise. The E20’s lively Fluid Technology resistance is highly receptive to the user, so that when the user heightens the workout’s intensity, the E20 reacts virtually right away.

First Degree Fitness E520 Rower Components

20 amounts of changeable fluid resistance
Interactive performance monitor
Ergonomic handle
Belt drive – no chains to dislodge
Comfortable seat set at a regular height facilitates easy entry and exit
Seat equipped with air-glide rollers for level motion
Durable anodised aluminium seat rail
Straightforward foot size adjustment
Elective back support

About Fluid Resistance Technology

The E520 offers an ingenious dual water chamber variable resistance system. The outer chamber features rotating paddles that generate the actual resistance. The inner chamber provides passive water storage. The full system stores eight litres of water. In Level 1, the inner, passive chamber features probably the most water and the resistance level is minimum. The amounts increase in capacities of one, until, at Level 8, the water degree is even in between the two chambers and the resistance amount is medium. At level 15, the outer, active chamber contains essentially the most water for the majority of resistance. There are 20 resistance levels, so you’ll never
go beyond this machine. The folks at E20 have taken into account everything: The machine even features water purification tablets to avoid algae and bacterial from building up in the water tank.

On the Subject of Rowing as a Fitness Activity

Training on the E520 gives a variety of exercise that’s good for all ages, body varieties and fitness ranges. Since rowing takes on large muscle groups, it’s deemed a total body aerobic exercise that compares satisfactorily to cross-country skiing and swimming. Another plus side of rowing is that it is a non-weight-bearing exercise which makes it easier to get started than other, more strenuous types of exercise. This machine entirely imitates both the power and recovery phase of the rowing motion. In case you find that a fitness program that incorporates the First Degree Fitness E520 rower benefits you effectively, remember to maintain your machine in top shape by engaging a fitness equipment service company.

- Gym

Gym In Gurgaon – Sculpt Gives You Best Deal

Using those very first few measures towards establishing a workout Lifestyle can very well be intimidating, especially when the decision was created to sign-up for just a gym throughout gurgaon membership. In actuality, deciding upon even utilizing a gym can be a double-edged sword of types. On one particular hand, there are lots of of all of us who think that well become more motivated towards exercising regularly if many of us do sign-up for just a gym membership. After most, youre now investing more income into your well being so you certainly dont need to just toss that money away. Moreover, there are generally many a lot more people exercising at the actual gurgaon gym than anywhere else, so youll probably be prone to get trapped in the actual ambience along with energy connected with others exercising likewise. However, on the other hand, because there might be so some people working out at the gym, you might feel intimidated outset those very first steps towards getting the government financial aid condition before others. When a person stops to consider the many pros along with cons with taking a Gym in Gurgaon membership, you might find that creating this decision was an even more daunting activity than a person first considered.

Presented the following then can be a brief synopsis of various factors so that you can consider when buying the gym thats right for you:

1) Area

Typically, youre far better off once your gym is usually near to your house or perform. The greater the space that youll have to visit exercise, then the more the chance that you could find reason not to help. At duration, dont enable location possibly be your only determining issue, as its essential that you dont join a gym that you just dislike simply because its regional.

2) Operations Attitude

If you walk in to your gym, I firmly believe that you can never sense that only some sort of dollar sign or a second-class citizen. Look for honesty, candor, politeness, and above all, respect. Almost all gyms which i have arrived foot in to are controlled by supervisors and staff members that truly enjoy their own jobs along with genuinely appreciate assisting their own clients. On the other hand, if you feel like some sort of gym just isn’t interested inside your needs in any way, then you may decide to keep shopping.

3) A long time

How does ones own schedule participate in the gyms? If performing early-bird workouts can be your best option, then with what occasion does your gym open? What if you possibly could only exercise late in the evening? Is your gym some sort of 24-hour gym? Is it open few days a 1 week?

4) Cost

This factor is definitely most peoples very first consideration when in search of a gym. As this issue can possibly be largely affected by ones own taste along with budget, I might simply propose the next items to consider. First, look at the entire package when you just think about the cost. Being the lowest priced gym around won’t necessarily help it become the

best fit for you. You complete sometimes get what you pay for. Secondly, keep in mind the legal agreements you indicator. There are fitness chains that have been notorious for absolutely locking you into a long-term contract then making it almost impossible to cancel should you choose to withdraw at a later stage. If a person convinced in which youre going to stick using regularly exercising at some sort of gym, you could possibly then want to sign some sort of short-term deal instead regardless of whether it charges more a month.

5) Sterilization

For me personally, this can be a direct depiction on management. Bathrooms, showers, regularly, saunas, sun tanning beds, and a fitness center equipment ought to be cleaned regularly. Granted, while team members will work out, no gym will certainly ever possibly be 100% perfect, but providing a team still sites an emphasis on proper hygienic practices, then it demonstrates duty and concern because of their members.

6) Customer Volume

If youre simply beginning some sort of gym membership for the first time and feel a tad insecure about exercising for the first time, you might (or might not) prefer an inferior gym or perhaps a personal training studio. In addition, the very best gym in the world for you could possibly still function as wrong suit if youre going to have to help regularly delay in line to work out on a sheet of equipment. A swarmed gym can result in irritable attitudes and unproductive workouts. Your very best bet could possibly be to identify a fitness facility while using the proper combination of number connected with members and volume of equipment that will allow you to maintain a stable workout.

7) Atmosphere

Do you want an Iron Dungeon having a perpetual impair of palm chalk along with chorus connected with loud yells along with grunts? Or would you prefer some sort of club in which feels similar to a Singles joint where the clients seem more focused on meeting the actual members of the opposite sexual category? Just like the design of the gyms constructing, a gyms environment comes in most versions likewise. If you feel uncomfortable about your preliminary walk-through, you may decide to continue investigating other fitness centers and physical fitness facilities regional. When you enroll in a gym membership, its vitally essential that you sign up at one that you feel at ease at and revel in the atmosphere because if you dont, then theres a great chance that you just wont flourish in regularly exercising there.

You can still find many added factors not right here you may decide to consider prior to selecting a fitness center of final decision such seeing that amenities, the apparatus itself, as well as the clientele. Just be sure to give yourself a modest amount of time to shop around along with determines which choice is the most suitable for you dependant on your wants and style. I truly believe taking a gym membership can be an outstanding investment on your own physical along with emotional health and is worthwhile the occasion and money spent to locate the main one thats the best match for you. Most fitness centers and physical fitness facilities nowadays are leaped by professionals inside their field who enjoy their own jobs and we have a good chance that high amount of enthusiasm will still only energize a person further.

- Gym

Home Gym Equipment – Boxing Equipments, Spin Bike , Exercise Bikes

Spin Bike , Exercise Bikes

Spin bike is lighter than exercise bikes. Spin bike comes with narrow handles like outdoor cycling bikes and have one wheel at the front. The seat is also very narrow in case of spin bike. Exercise bikes are larger and console on it makes easy to identify having wide seat. Spin Bike and exercise bikes are very much useful for good cardiovascular workouts. They work on cellulite and the muscles of legs and posterior. Both bikes are stationary pieces of equipment and adjustable for workout. Spin bike also called as spinning bike is popular form of indoor exercise providing low impact and high intensity cardiovascular workout building good strength and endurance. There are various kinds of spin bikes are available in the market as per the requirement like traditional upright commercial bikes, spin bikes, street bikes mounted on an indoor trainer etc. In spin bike one can adjust the saddle angle, seat height, seat fore/aft position and handlebars. On spin bike you can manually control your exercise intensity, resistance and speed. There are various programs come with the bike.
Exercise bikes are good for losing excessive weight. Exercise bike is easy to use occupying very small space, user friendly and cost effective. There are two class of exercise bikes are available in the market. Recumbent bikes and the upright bike. Recumbent exercise bikes are newer than other classes and well known for switching one”s body position in semi reclining one. It is more comfortable than others. Upright exercise bikes are known as stationary bikes. Exercise bike is good for low stress workout, useful in low back pain and aerobic workout and good for back pain. Aerobic workout helps to condition and strengthen the muscles and keep the spinal code healthy and normal which reduces back pain. Even exercise bikes workout reduces chronic low back pain. Exercise bike workout provides gentle, low impact exercise without putting heavy stress on the spinal code. Even riding on exercise bike makes powerful the muscle groups and improves back supports. worldfitness, an Australian online gym portal offers various exercise bikes and spin bike for the worldwide customers, It even offers home gym and commercial gym fitness equipments like kettelbells, treadmills, boxing equipment, weight plates, cheap protein powder, bodybuilding supplements, recumbent bikes, elliptical cross trainer etc.

- Gym

Five Features And Benefits Of Using Refillable Perfume Atomisers For Travel, Nights Out

Have you ever been caught in a situation, where you wish you had access to your favorite perfume or cologne but didn’t? It could be that you were trying to slip past security to get on a flight, or you simply did not have time to go home in between the gym and meeting your significant other for dinner. You wish you had packed your favorite scent, but carrying around that beautiful-yet-bulky package was simply too impractical.

If this has happened to you, then you obviously have not heard about what benefits carrying your very own perfume atomizers can bring to you. Other than coming in handy at the most opportune times, perfume atomisers deliver many more great conveniences to your on-the-go lifestyle. Here are five:

Lasts a lifetime. – Barring any user-caused catastrophes, your perfume atomisers should always be there for you whenever you need them. Many companies, such as Travalo even stand behind their products with a lifetime warranty. This means you no longer have to worry about design flaws that could lead to you losing your fragrance all over the inside of your pockets, gym bag, or purse.

Carries well. – Perfume atomisers are built for easy concealment. That means you can tuck it away inside a duffel bag filled with clothes and shoes and whatever else you need for an overnight stay or quick trip to the gym without having to worry about it getting cracked or crushed under the weight of the other items. Many perfume atomisers, such those from respected manufacturer Travalo, are made from aircraft-grade aluminum. They are resilient, lightweight, and easy to carry.

Delivers on use. – Just 12 grams of space will get you an astounding 50 sprays from your perfume atomiser. This can last anywhere from a long weekend to an entire month, depending on how often you apply your favorite scent.

Lets you know where you stand. – Premium perfume atomisers will make it difficult for you to ever run out when you need it the most. Travalo’s product includes a window that serves as a barometer for when you need to refill, and when you have more than enough to tackle your day. Once you get comfortable monitoring and refilling, you will probably not even need a gauge because you will be more aware of your own use habits. However, until you are assimilated, this is a great feature to have.

Refills easy. – Good perfume atomisers make it as easy as possible on you. With great portability, extended use, and ease of monitoring, they are must-haves. And when it comes to refills, it could not be any easier. Most perfume atomisers require only three simple steps: remove the spray head from your perfume bottle, place your atomizer upright on the nozzle peg and pump until full, and replace the bottle cap. You are done!

You do not have to carry your world with you everywhere you go. Neither should you have to carry your bulky perfume bottles. With perfume atomisers such as those crafted by Travalo, you can enjoy all the features and benefits mentioned in this article, and never have to do without your favorite scent again.

- Diet

Diet Motivation Secret Prepare Food in Advance

Easy To Gain, Hard To Lose. It’s easy to gain pounds, but it can take ten times as much time to lose them. For example, on a long Christmas weekend, you decide you’ll eat whatever you want with the promise that you’ll diet in earnest when the New Year begins. Let’s do the math:

Long weekend: 4 days times 5,000 calories per day promising “I’ll diet after the holidays” = 20,000 calories

Daily energy expenditure = 80 average calories per hour times 24 hours = 1,920 calories per day. 1,920 calories per day times 4 days = 7,680 calories burned.

20,000 7680 = 12,320 calories over what you’ve burned, divided by 3,500 calories per pound = 3.52 pounds gained in 4 days.

To burn off the extra 12,320 calories you must eat at least 500 calories per day less than you burn. Burning 500 calories per day more than you eat should be the minimum goal, otherwise losing the weight can take a very long time. Of course you’ll lose weight faster if you can burn say 1,000 calories per day more than you eat, but for this discussion we’ll set the rate at 500.

At this rate it will take 24.64 days of dieting just to get back to your “before the 4 day eating holiday” event! And this is assuming you only “ate whatever you want” for just four days. Many people eat whatever they want over about a ten day period around Christmas-time. The math on that amount of extra calorie intake can result in months of needed dieting.

This framework is important to understand because in order to become and remain thin you will need to learn how to navigate all the days when you must eat at least 500 calories less than you burn. Now that you know the reality of gaining weight, what can you do to get on a plan where you are burning 500 calories more than you eat?

There are many strategies to do this; those discussed in my book called Diet Motivation Secrets but also in dozens (hundreds) of books from popular online booksellers. One strategy is to prepare all your food ahead using 95% or more whole, single ingredient foods, and have all of your cooked food with you all the time. This strategy can largely eliminate the need for will power.

There are only two ways to have your food with you all the time:

cook all of your food yourself the day before, or

join a diet program where your food is suggested and/or prepared for you.

You will find amazing amounts of motivation to stay on your diet when you prepare all of the food you will need to eat for the entire next day the night before. This one technique alone can make your diet successful! If you can find a way to prepare proper foods ahead of time and keep them with you always, you will lose all the weight you want and you’ll keep it off.

- Aerobics Cardio

How to Burn More Fat with Resistance Cardio

Some guys are naturally lean and can more or less stay that way seemingly no matter how much food they eat. But in reality, men like this are rare. Most of the rest of us need to incorporate cardio into our training routines in order to keep the excess body fat at bay. Just how much cardio needs to be integrated into your routine will vary depending on a lot of factors including: age, activity level, physical health, body type, diet, sleep patterns and weight training approach.

For the weightlifter or bodybuilder looking to maintain muscle mass while also cutting body fat, the thought of incorporating cardio into his routine is usually not a pleasant one. This is because adding cardio to your training routine doesn’t just stimulate fat burning, it also causes you to lose lean muscle mass as well. For those of us who want to be big and lean, this is at the very least an annoying reality of aerobic exercise. It’s frustrating to invest a significant amount of time and effort into building muscle only to see if disappear because of our efforts to get lean by doing cardio.

And while yes, doing cardio is good for the mind, body and spirit, as a fat burning strategy, it can be time consuming because unfortunately, aerobic activities inevitably burn far fewer calories than we think. After doing 20-30 minutes of cardio you may feel as though you’ve burned 600 calories but the cold reality is far different. For example, researchers measured the number of calories burned when walking versus running. The study showed that the average man burns just 124 calories when running a mile and only 88 when walking the same distance. So by running three miles you can expect to burn about 396 calories and by walking three miles you will burn about 240.

Figures for other aerobic activities are shown below (these are calculated using a man who weighs 190 pounds).

. Stationary bike (light): 474 calories per hour; . Walking uphill (3.5 miles per hour): 518 calories per hour; . High impact aerobics: 604 calories per hour; . Stationary bike (moderate): 604 calories per hour; . Jogging (light pace): 604 calories per hour; . Running (5 miles per hour): 690 calories per hour; . Stationary bike (vigorous): 906 calories per hour;

Given that you have to burn approximately 3,000 calories to lose one pound of body weight, you can see how easy it is to underestimate how much cardio you need to be doing to burn body fat.

The fact that aerobic exercise also burns fuel from muscle cells-resulting in a loss of muscle mass-in addition to fat calories, is a secondary drawback of cardio. The reason this happens is that periods of aerobic exercise cause the body to shift into survival mode. In this state, it strives to preserve access to fat cells by also burning fuel derived from muscle cells. It does this because the body is incapable of understanding our motivation for doing cardio. As far as it is concerned, it just needs to maintain fat reserves for any pending emergency situations where we might not have access to food.

In sharp contrast to ordinary cardio, adding resistance to aerobic activities significantly boosts the number of calories burned (and fat too) while also eliminating the loss of lean muscle mass. For example, one study showed that in comparison to ordinary aerobic exercise, men who engaged in resistance cardio activities burned up to 44% more calories. In another study, researchers looked at two groups-one participating in regular aerobic activities and another, participating in resistance cardio activities. The results showed that not only did the group participating in resistance cardio burn more fat than the ‘aerobic’ group, but that they did so without losing any muscle mass. Numerous other studies have achieved similar results. In fact, all of the research has shown that resistance cardio burns considerably more calories and fat than ordinary cardio alone.

Nearly any aerobic activity can be turned into ‘resistance cardio.’ For example, if you like to walk or jog you can pick up a set of dumbbells, some ankle weights or even a weight vest. If biking is your thing, just kick up the resistance. Whatever cardio activity it is that you like to do, add some resistance and not only will you burn more fat but you’ll also be able to maintain more of your hard-earned muscle mass.