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Low-intensity exercise does nothing to build or support muscle mass. Maintaining muscle mass is critical to an effective fat-loss strategy as muscle burns fat just sitting there. Want to keep your metabolism working to burn fat? Do whatever you can to build or keep your muscle tissue.

High-intensity exercise has potential to increase muscle mass. Compare body of a top sprinter to a top marathon runner. The sprinter carries far more muscle mass. You won’t get big bulky muscles from high intensity training but you will get shapely and more defined muscles!

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How To Do It

Now that you’ve seen how effective high intensity training can be for fat loss, how is it done?

The absolute easiest way to start this type of training is to get on a cardio machine at gym and select interval training program. As you’ll see, you’ll start off with a fairly light warm-up cycle, then quickly jump up to a high intensity level for a short burst. You will then drop back down to a low level for a period of time, then back up to a high level again, repeated several times and finishing with an appropriate cool-down period.

The repetition of these intervals is nuts and bolts of high intensity interval training. You can also do it manually by adjusting your intensity level up and down over short periods of time.

For example, do 30 seconds at high power then 30 seconds at low power. Repeat. It’s very simple and very effective.

Another excellent method for doing high-intensity training is called aerobic interval training. It is essentially same concept as previously explained interval training but work intervals are longer with intensity level somewhat lower. A good example would be running at a pace that you can only keep up for about 5 minutes then walking for 2 minutes then running 5 more minutes, walking 2 minutes, etc.

High-intensity training can be applied to any form of cardiovascular exercise. Anything from walking/sprinting to swimming to bike riding will work perfectly. I would recommend doing his type of training 2 to 3 times per week for best results. As always, be sure to consult with your physician before starting any exercise program.

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Remember, what you get out of exercise is directly proportional to what you put in. Work at high-intensity training for awhile and see just how much better your fat-loss efforts go.

For more information on cardiovascular training, including advice on activities you can do, reviews of different types of cardio machines, other forms of cardio training, and some well-explained, useful, basic physiology go to:

http://www.fitstep.com/Library/Info/Info.htm?news

Protein powder is more quickly assimilated than solid food and gets into your muscles faster. This protein shot gives your metabolism a boost, which can help with fat loss. Be sure to follow it with a good breakfast, of course.

4. Last Thing At Night

Prepare your body for long overnight fast by giving it a little something to work with. A good combination for this purpose is to mix a scoop of whey protein in with a small glass of milk.

Whey is what’s known as a "fast" protein, meaning that it’s digested quickly, while milk protein (casein) is what’s known as a "slow" protein, meaning it’s digested relatively slowly. At night, you want your protein to be metabolized slowly so that your body gets a more even supply over course of night. By mixing "fast" and "slow" proteins, you get benefits of higher-quality whey with slower digestion time of milk.

5. In-between Meals

A quick protein shake can be a great snack in between meals. It helps keep your body supplied with protein all day long. This is especially useful if you tend to have long periods of time in-between meals. It could mean difference between losing muscle and building or keeping muscle!

6. With Meals

Taking a protein supplement with meals is a handy way to increase protein content of a meal. This is perfect for when you make a meal that is somewhat low in protein.

7. In The Middle Of The Night

This is a trick that bodybuilders sometimes use in order to keep their muscles supplied with protein throughout night. Keep a pre-mixed protein shake right beside your bed. Although some trainers have been known to set alarms to wake up to drink it, I prefer to have it there waiting just in case I wake up, but I don’t try to wake up on purpose. If I don’t wake up, it’s right there ready for me to drink first thing in morning! This strategy is more targeted for muscle growth rather than fat loss.

WARNING!

Never drink a protein supplement immediately before working out!

Some people do this thinking that it will give them an energy boost or give them a head-start for post-workout recovery. Basically, all it does is sit in their stomach and bloat them up. Valuable blood that should be going to working muscles gets sent to digestive system to try and digest it. The same warning goes for taking protein during a workout. Don’t do it!

By following these protein-intake recommendations, you will increase effectiveness of your supplementation. Even if you choose to take advantage of only one or two of these timing techniques, you will certainly see an improvement in your recovery ability.

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Protein Is Crucial For Fat Loss! Part 3

The Best Protein Powder and How To Get It Dirt Cheap!

Without a doubt, whey protein is king when it comes to protein quality and digestability. Ironically, whey used to be considered a useless by-product of cheesemaking and was just dumped into ponds as waste!

There are two main classifications of whey protein, which are essentially based on how processed whey is. The two forms are whey isolate and concentrate. The major difference between two is that whey isolate is more processed and is thus a purer source of whey. Whey concentrate is still a very high quality protein however.

If you have money to spend, whey isolate is higher quality protein. If you’re looking to get most protein bang for your buck, I’m going to let you in on a little secret:

Whey concentrate is very nearly as good as isolate and is a whole lot cheaper!

I would compare it to driving a sports car. Imagine whey protein as Ferrari of protein. It is a top-quality protein and a top-quality car. If you put a manual transmission into that Ferrari, you are going to get more performance out of it. This is what happens with whey isolate as compared to whey concentrate. Whey concentrate is your basic Ferrari, while whey isolate is your souped-up Ferrari.

My favorite protein supplement, which I always recommend to clients and friends, is EAS brand whey concentrate protein powder called "Simply Protein."

EAS is a very high-quality, well-known brand name and is a pioneer in scientific supplement development. They know their stuff!

But here’s best part...

I know an online store where you can get this protein powder at a fraction of price you would pay at a regular retail store. Let me throw some numbers at you.

For 2 pounds of whey isolate you will generally pay anywhere between $29.95 and $39.95.

For 10 pounds of EAS whey concentrate at online store I will tell you about, you will pay only $49.95 (as of Nov 22, 2002). For this exact same brand at a retail supplement store, you will most likely pay around 35 to 40 dollars for only a 5 pound tub of it.

When you break down numbers, it looks something like this:

Whey Isolate: $15 to $20 per pound EAS Whey Concentrate Retail: $7 to $8 per pound EAS Whey Concentrate Online Store: $5 per pound

I’ve been using and researching protein supplements for past 12 years and I have yet to find a better deal on this high a quality of protein.

Use this link and go get some today!

http://www.fitrx.com/fitrx/fitrx_result.asp?operation=Find&i_pagesize=10&ref_franchise_id=17392&i_desc=simply protein&i_brand=34

p.s. best part is they only charge a flat rate of $5.95 for shipping regardless of size of your order. You could order 40 pounds of protein and still only pay $5.95 for shipping! (Actually, if you ordered over $200.00 worth, your shipping would be free!)