Lose Fat with Beep Test Scores and Vo2 Max

* How to Measure Fitness

In my physical education classes, my students are forced to go through a number of fitness tests. You should submit to a test prior to and after your training cycle in order to see whether or not you’ve improved. It is important to keep track of your fitness level and stay on a progressive track that will help you to increase your level of fitness.

* Why Everyone Should Test

If you are just starting a brand new fitness program or just happen to be curious to see what your true fitness level is, you should submit to a professional round of fitness testing. These tests are in use today:

1 – How many reps of push-ups can you do?

2 – How many sit-ups can you do in a minute?

3. Maximum number of chin ups

4 – How far can you sit and reach?

5. BEEP TEST This test is perhaps the best indicator of your individual fitness level.

While the “beep test” is considered by many to be the most fears, the other tests on this list will check out muscular endurance, flexibility and overall muscular strength. The beep test is feared because it is nearly impossible to cheat, and what’s more, it is very easy to spot those who try to cheat, unlike sit-ups or push-ups where you can get away with doing them in a sloppy manner.

What does the Beep Test Entail? This particular multi-level test is used to measure the level of cardiovascular fitness in each individual. It has been found to be a well-designed, effective and lower-cost substitute to submitting to more expensive lab tests, such as the Vo2 max, which measures that max amount of oxygen that your body uses during maximum exercise for a 1 minute period. The interesting thing is that the beep test is nearly impossible to complete, however professional athletes such as David Beckham and Lance Armstrong are rumored to have beat it. There are a lot of sports teams that will not divulge their test results. Especially in the case of professional sports teams, the results of these tests – particularly if they are low – have the potential to make certain players look bad to their competitors or even fans.

What is it good for? A lot of different organizations use the beep test as it will reveal the ability of an individual athlete or employee to be able to sustain an exhaustive, high-intensity exercises, which some organizations use to set the bar for becoming a member. These organizations utilize this test in some form of fashion:

* National Sports Teams

* Pro Sports Teams

* Various Law Enforcement Agencies

* National Military (Marines, Navy, Army, etc.)

* How Should the Test be Performed? In order to do the beep test, a CD or audio track in the gym would be ideal, so that the environment can be controlled. If you can’t get to a gym, you can learn how to do it relatively effectively at home.

Equipment You Need

* A flat, non-slip surface indoors or outdoors, as long as it is flat.

* A 20-meter measuring tape.

* Pylons, which will be placed at each end of the measuring tape.

* Chalk, which will be used to draw a line at each end of the measuring tape.

* mp3 Player, like an iPod

* And the strength to see it through!

The Testing Process

* Begin by starting at one end of the pylons and 20-meter tape and wait for the audio instructions.

* The beep then starts, and you go as fast as you can to the other end.

* Continue to do this until you can no longer do it.

* Missing the beep more than two times in a row means you are done.

* Make sure you hear the beep before you head to the other end, or else you are jumping the gun.

* Your beep test score is determined by the last level that you hear before you complete your session.

* Best of luck!

The higher your beep test score is, the better, as that helps you determine Vo2 levels. These are important because studies have shown that your body burns fat more efficiently if you have a higher Vo2 Max level. These results show the reason why athletes that are properly conditioned will score the best on the beep test and have a very low body fat ratio.

A report that was published by USA Today stated that if you have a high Vo2 Max level you will also have the ability to burn more fat following a period of physical exercise. The information shared in these studies and reports is very valuable, because you can work to improve your Vo2 Max levels.

One way to increase your Vo2 Max level is through the use of HIIT Training. HIIT stands for High Intensity Interval Training, and is now incorporated into most of today’s fitness workout routines. There are many benefits to HIIT training, such as an increase HGH production, which helps to increase the body’s fat burning response within the cells, and an increased after burn effect.

How can HIIT be used in the most effective manner? Go as long as you can to make your Vo2 max levels higher. For example, if you start your workout week doing longer interval periods of training at a slower speed, and then move toward a shorter interval period of training by the end of the week that focuses on high intensity sprints, you will see a big improvement. However, it is important to be careful and not overdo it.

Interval Plan Example

You could do something else instead of walking or running – such as swimming, elliptical or cycling.

Monday – 3x 8 minute runs

* Tuesday – Do 6 rounds of a 4 minute run followed by a 3 minute walk.

* Wednesday – Rest on this day.

* Thursday – Do 10 rounds of a 2 minute run followed by a 2 minute walk.

Friday – Do 10 high intensity rounds of a 30 second sprint run followed by a 20 second walk.

Top Facts About Clenbuterol For Weight Loss

When it comes to cutting agents for a bodybuilding show, there are usually only two words that come to mind: ECA and Clen. ECA is the easy, legal solution for weight loss used by many beginner and intermediate bodybuilders when preparing for a show. Advanced bodybuilders (top level NPC and professional athletes) will often use ECA in conjunction with Clenbuterol for an incredibly synergistic fat loss effect. Both are viable options, but Clenbuterol should only be used once ECA is no longer adequate to reach desired body fat levels.

The basics

Clen was originally designed for treatment of lung ailments, including asthma. Athletes soon discovered that taking it led to bigger muscles and lower body fat, simply put. Scientifically, Clen makes the use of oxygen in the bloodstream more efficient. In real life terms for bodybuilders, this translates to lessened muscle atrophy, greater body mass, and faster burning of stored body fat. Clen is a favorite among top amateur bodybuilders, and the majority of professional bodybuilders to employ it to some degree leading up to a show, typically stacked with ECA.

If you are looking to buy clenbuterol or information on weight training, or supplementation, please visit FlexYourWallet.com the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Risk & Reward

Clenbuterol is a very anabolic drug. Its positive effects are felt almost immediately, which means that the foundation for side effects begin almost immediately as well. Short term, the user may feel overheated, nauseous, shaky, and anxious. The longer term side effects of clen use primarily include heart arrhythmia, heart failure, and heart damage. It makes the system move faster, and the heart is definitely part of the system. Clen should never be taken year-round. Bodybuilders should only consider clen for short-term use, to lose bodyfat immediately before a show.

Bottom Line

If you’re new to bodybuilding or competing in a local NPC level show, you are probably not in a position to be ready for Clenbuterol. ECA is definitely the compound you should be utilizing at this time. As your competition bodyweight approaches 220 (240+ off-season) and you’ve peaked for four or more shows, it might be time to add Clen to your pre-season regimen.

Disclaimer: This posting is based on information freely available in the popular press and medical journals that deal with weight loss. Nothing herein is intended to be or should be construed to be any sort of medical advice. For medical advice the reader should consult with his or her physician or other medical specialist.

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Keeping Up My Energy Levels During Workouts

I’m always looking for ways to maximize my workout. I’ve discovered what works for me time wise isn’t the most efficient body-wise. A mid afternoon workout is my best scheduled time but it is in the morning that my body co-operates the best.

I’ve analyzed my routine and found that short bursts of aerobic exercise between weights gives me maximum benefits as well as breaking up the “sameness” of it all.

The biggest obstacle that I have been working on is keeping my energy level up throughout the entire workout. After all, what is a workout if it’s not working out?

I’ve always had a healthy and hearty breakfast and followed fitness advice to drink plenty of fluids (16 – 20 oz) a couple of hours before my workout. However, I found that 30 minutes into the workout my energy level went way down. It wasn’t just tiredness either.

I even experimented with a little snack of fruit about 30 minutes before to keep my blood sugar levels up. This helped a little.

What has really made the difference is drinking a juice made from a green fruit called TAHITIAN NONI® Juice. I’ve read that marathon runners, surfing champions and professional athletes drink it for energy and for after competition recovery. There must be something to it.

I discovered it really does work! I followed the directions on the bottle, drinking 1 oz of TAHITIAN NONI® Juice first thing in the morning. But I found that if I drink another 1 oz about an hour before my workout it made a significant difference. If I workout every day of the week I will drink 2 oz in the morning on the heavier workout day and then 1 oz the next day (my lighter workout day). The 2 oz does give me a quicker recovery time. My muscles aren’t as sore and I don’t feel as spent.

All in all, I’m satisfied. Discovering the right time to workout (when possible), the best workout routine for me, the right type and amount of food to eat and drinking TAHITIAN NONI® Juice for energy and recovery has pushed me forward in results. I’m starting to reach the goals I once only dreamed about.

As indicated at the bottom of all our web pages, these statements have not been evaluated by the Food and Drug Administration and these products are not intended to diagnose, treat, cure, or prevent any disease. Please visit our website for details.