Fast or Slow Cardio

High intensity cardio, sprinting, interval training things like that, that's not going to burn tons of calories. Becouse you can't do it for very long and if you are not in great shape it can be to hard for you.

When it comes to burning fat without a doubt slow, gradual, consistent, long, boring cardiot is the best. Why is that?

First of all you are not out of breath
So you are getting plenty of oxygen and the presence of oxygen our body burns fat instead of sugar. And you have got to remember this: Our body is very efficient, it doesn't burn a lot of callories regardless of what you are doing. So this means for your body to burn a lot of fat, while doing cardio you have got to do a lot of it, without getting tired. That's why cardio that involves the legs is most effective.

Becouse you can do it for long period of time without your legs wearing out. And when you use your legs becouse your legs are strong they don't become anaerobic. In other words your legs don't become overwhelmed and start burning sugar.

Do you want Bigger Arms?

Big, strong arms do more than just turn heads. They can help support all of your daily activities.
So let's start...



1.You Are Not Working the Correct Muscles

Think big arms mean big biceps? Think again. While biceps receive most of the attention they only make up about one-third of total arm size. So they should only receive about a third of the total time you spend training your arms.

Most guys need to cut the amount of biceps work they do in half, while doubling the attention they pay to the muscles in the back of their arms. Big triceps are really the key if you want to add a little size to your arms. And don’t forget about your forearms. Those muscles between your elbow and hand draw more glances than you think.


2. You Are Not Varying Your Arm Exercises

Most men seem to fall into one of two camps when it comes to arm workouts: Guys who do chin-ups and guys who do curls .

Complex movements are functional and great for people beginner and intermediate lifters, but may not deliver the pure muscle size you want. On the other hand, isolation exercises are great for hypertrophy but not function, meaning they’ll pack on some muscle, but won’t necessarily help your total body strength. Combine the two, and you get the best of both worlds.

Look at your isolation exercises and complex movements as lobster and steak: Each is good on their own, but together they’re unstoppable. Workouts that have curls and chin-ups, or bench presses and tricep pushdowns, are more likely to deliver both the size and strength you’re looking for.

3.Training Too Hard, and All at Once

Back in the 80’s, the popular trend was to train your arms one time per week and absolutely destroy them with a boatload of sets, reps, and exercises. This high-volume approach worked for guys in bodybuilding magazines, but came up short for all of us normal guys who couldn’t afford to have dead arms for three days because of a killer workout.

Plus, it turned out a lot of those guys in magazines were taking in a lot more than just tuna and eggs in their nutrition plans, if you know what I mean.

Some of you are still following that same approach and still not seeing results.Well, you don’t wear the same clothes you wore in the 80s, and you shouldn’t train your arms the same way either.

Instead of the one-day arm-blaster binge, I recommend working your arms twice a week, but in more limited sessions. Since the arm muscles are smaller than those in your back or legs, they tend to heal faster - and can therefore be trained more often. This increase in frequency will lead to greater gains.

The Chinup Plan

Exercise 1: Band-assisted chinup
This exercise not only allows you to do full chinups, but it more accurately mimics the classic movement than the assisted-chinup machines found in many commercial gyms. (If your gym has the machine but not the bands, go ahead and use the machine.)

Directions: Loop one end of the band around a chinup bar and then pull it through the other end of the band, cinching it tightly to the bar. Grab the bar with a shoulder-width, underhand grip, place your knees in the loop of the band, and hang at arm's length. That's the starting position. Now perform a chinup. Do 2 sets of 6 reps, resting 60 seconds between sets, and then move on to Exercise 2.

Exercise 2: Negative chinup
For this movement, you'll perform only the lowering portion of the chinup. That's because studies show that focusing on this portion of the exercise can lead to the greatest strength gains.

Directions: Place a bench under a pullup bar and use it to boost your body so that the top of your chest is at bar level. Then take as long as you can to lower your body (you should time yourself with a wristwatch) until your arms are straight. A key requirement: Try to lower yourself at the same rate from start to finish.

Do 2 sets, resting 60 seconds between them. When you're able to take 30 seconds to lower your body, or your combined lowering time for both sets is 45 seconds, add a third set. This is also a gauge of your progress: If you can complete a 30-second negative chinup, you can probably perform one full chinup. Complete all your sets, and then move on to Exercise 3.

Exercise 3: Explosive lat pulldown
To do this exercise, you'll perform each repetition quickly in order to train your fast-twitch muscles. These are the ones that are most important for building strength.