Category Archives: weight loss

Use This in Your Triathlon Training…


The Tabata workout training protocol offers a way of maximizing athletic fitness in the minimum amount of time. Because of this, it is ideal for triathlon training.

How To Use Tabata For Triathlon Training

You will want to do the same exercises you will do during your triathlon during your Tabata workout.

Spend four minutes on each exercise every morning; if you are serious about being your best, do another four minutes for each in the afternoon.

Running

Let’s start with running. To get yourself up to shape for your triathlon running, you’re going to be doing eight extremely high intensity bursts of running at maximum speed, each twenty seconds long. These twenty second bursts of intensity and speed are going to be separated by ten second long recovery intervals. This is where you need to try to catch your breath.

Before you start, make sure you’re all set up for injury-free running. Choose a level field, track or quiet street to run on. Make sure your shoes have got enough shock absorbency left in them. Then, turn on your stop watch and run as if the devil was after you.

You need to be using all your physical capacity, straining all your muscles.

When twenty seconds are over, stop. Rest exactly ten seconds, and then do another twenty second sprint.

For your Tabata running workout you’ll have to do this for eight rounds. It’ll only take you four minutes total.

It is vital to not slow down toward the end, you have to keep that intensity up in round number seven, and eight, just as you did in the first. If you’ve done it right, you’ll feel like collapsing on the ground in utter exhaustion when it’s finished. You may even see stars, or throw up. If you do, just clean up the mess, get some Gatorade in you, and prepare to do it again tomorrow.

That’s Tabata. The work is intense, but, the rewards are great.

Swimming

You can give yourself a short break before going on to the next round. Then put on your swimsuit and get out to the pool. Here you’ll follow the same protocol.

For twenty seconds, you’ll swim as if your life depended on your speed. Then ten seconds of rest, hanging on the side of the pool.

Then twenty more seconds of water fury unleashed.

8 rounds, 240 seconds total.

Since you can’t see a stopwatch in the water you may want to ask someone to play timekeeper, or put on an mp3 that tells you when your twenty and ten second intervals are up and it’s time to switch gears.

Biking

Biking is more of the same. Using either your regular bike on safe, traffic free roads or an exercise bike inside your home, pedal madly for twenty seconds, then give yourself ten seconds to just rest. Add as much resistance as you can handle, an incline works very well.

Make sure you keep up that absolute intensity through all eight rounds. Intense doesn’t just mean fast biking. It means really fast biking. There shouldn’t be any way imaginable in which you could carry on a conversation when doing it.

You should be gasping for breath, literally out of breath, as that is the anaerobic state that comes with Tabata, and it is exactly where you want to be.

You should be pretty much dead when it’s done.

The Rewards

The intense bursts of work in Tabata are highly effective for building stamina and endurance. It is during these intervals that the body is pushed to its absolute maximum and is forced to perform beyond its capacity.

One of the most important aspects of participating in a Triathlon and having a successful race is to work on endurance and stamina levels and, while Tabata is grueling it is also very effective to that end.

There’s your Tabata workout for triathlon training. Now get to training!

Get to your goal weight and stay there


Weight loss is actually an easy thing to do, it’s easy because all you have to do is learn and pattern your eating and fitness strategy to optimal output for your body and type and continue to apply all of that information. So always keep on the look out for new tips you can use for weight loss, tips like the ones in the article here.

To help you with your weight loss regime, make a list of your favorite fruits and vegetables, and research interesting and appealing sounding recipes you can make with them. Smoothies or juicing vegetables are great for this, as are more exotic items you might not normally try. Remember, making your new eating strategy interesting and fun will increase the chances of you sticking with it.

Treating yourself can actually be an important part of any weight loss strategy. Making hard and fast rules about food, such as telling yourself that you’ll never eat chocolate cake ever again, can actually make you obsess about food. This leads to stress and overeating, both of which can ruin your weight loss plan. Try to give yourself a small treat everyday, or a slightly larger one at the end of the week for making your goals.

If you are overweight, consider weight loss as a way to ease joint pain. If you begin making changes for a healthier lifestyle, your body will benefit. Losing weight minimizes pressure and strain on joints, and is worth trying before considering more radical chemical treatments. Sometimes, all you need is a change!

When you are wanting to lose weight the best thing that you can remember is to find exercises you love! If you find something that you really enjoy you will be more likely to stick with it. If you hate something you’ll end up dreading it every time you need to do it and before you know it you will start putting it off or skipping it.

When you are trying to lose weight, take the amount of food you usually eat and divide that portion in two. Check in with yourself after you have finished with that much, and see if you are actually satisfied with half the amount you usually eat. You will be surprised at how often you keep on eating just because it is there in front of you and not because you are actually still hungry.

Do not go the grocery store on an empty stomach. Your hunger will magnify your desire for junk food, and you risk buying unhealthy snacks that will make you gain weight. When you are not hungry, you have more mental control over what groceries you should buy that is appropriate for your eating strategy.

It’s hard to lose weight if you don’t allow yourself any treats. One good way to have your treat and eat it to is to buy one bag or container of something you love to eat per week and no more. Allow yourself a little of your treat per day and you won’t feel as deprived and overeat something else.

A great tip to help you lose weight is to track your progress by using your belt. Scales can be very inaccurate when determining how fit you are, but your belt will let you know if you’re losing weight. If you have to increase a notch or two in your belt, then you are making great progress.

These tips were only but a portion of what you can possibly learn that there is to know about weight loss. Weight loss can be a touchy subject for a lot of people but proper education should get ride of any doubt about how to lose weight. You just have to remember to not only educate yourself but to also apply that education, if you do that then weight loss shouldn’t be a hard thing to do.

If you have any questions, feel free to email me at larochesterfitconsults@gmail.com

Yours In Success,
Jeremy LaRochester

Stop falling for weight loss myths


Happy Monday to you!

I hope you had a great weekend and are ready to kick butt this week. I was a bit troubled over a conversation I had with a friend over the weekend about trying to lose weight and eating better. She was talking about a wrap that would allow her to slowly begin to eat better, but immediately be able to wear a dress she hadn’t been able to wear in over six months to go to a party. It left me no option than to tell her what I thought about her situation and to also write this post for you.

it works biz

Salons, spas and affiliate marketing companies have been offering body wraps for years. Now they have become the newest way to lose fat. The truth is, you may lose weight and inches but the loss is temporary. It may last up to a week but the loss is entirely water weight and will be regained. This article will discuss the pros and cons of body wraps.

Exercise can be pretty boring. When trying to lose weight, make sure you have some entertainment during those long cardio sessions. Get a book to read or even an audio book to listen to. Create a music playlist that is fast and high-energy and will keep your body moving.

A vital step in weight loss success is understanding portion sizes. Get in the habit of reading the nutrition label before you eat or drink anything. As I always say, if you don’t know what it is….DON’T EAT IT! Although the carbs and calories may look fine at first glance, you will often be surprised to find that there are two, three or more servings in that one bag or bottle.

A great weight loss tip is to pack your lunch. No matter how carefully you make your selections, food choices at restaurants are always going to be higher in fat, calories, carbs and sodium than what you can make yourself. You can still treat yourself to a lunch out on occasion, but make a habit of taking your lunch with you most days.

It may seem hard to find time to exercise when trying to lose weight, but you can burn calories by doing your regular household chores. Vacuuming, washing dishes, and doing laundry are all regular chores that burn fat. Since everyone finds time to do housework, it is easy to do some exercise every day. If you are more ambitious, you can get a solid workout in first thing in the morning taking no more than 20 minutes.

A simple way to stay on task when it comes to weight loss is to have an accountability partner to do these things with you. Having a friend that is also eating healthier and exercising along with you can motivate you to keep going, even if its under the obligation of your promise. Also, this way, not everyone around you is eating the fatty foods you can barely resist.

Adjusting your bedtime ritual can help you be successful on your weight loss journey. Adding an extra hour of sleep time has been shown to help people make better decisions when it comes to the food they eat. Feeling more alert also helps to reduce stress-eating.

Try sucking on an ice cube as a means to curb a craving. This trick works well because the desire to eat is often sated just by having some sort of foodstuff in your mouth.

The benefit of a body wrap is really softer, smoother skin. During the treatment, you will sweat and remove some toxins from the body but, like water weight, the toxins will eventually return. Body wraps are probably best for someone who wants to look a bit slimmer for a special evening or weekend. Regular body wraps are not dangerous as long as you remain hydrated.

Do you want temporary and more expensive, or permanent and life changing?

Thanks for reading.

Jeremy LaRochester
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