The Quick Intro To Small Dog Breeds

The Quick Intro To Small Dog BreedsThe Quick Intro To Small Dog Breeds by Mike Hartwick

With hundreds of breeds of all sizes, it can seem a little overwhelming when it comes time pick not just what type of dog you are looking for but what size. By sticking with one of the small dog breeds, there are many advantages for today’s pet owner. Here is your quick start guide to what you can expect when owning a pint-sized canine.

Good News For Anyone Who Likes Little

Many prospective owners wonder what the appeal of petite pooches are and there are many. One of the most common is that that unlike their bigger counterparts small dog breeds are much less expensive to take care of. This doesn’t just mean in one area but all of them from veterinary bills to purchasing food. And of course accessories and toys are smaller in size and therefore less costly as well. The majority of breeds in this group also only need a tiny fraction of the amount of exercise that the larger ones do which allows owners to save time and make them an excellent choice for those who may be older or have a limited ability to exercise themselves.

Is A Pooch That Sheds For You?

Something you will definitely want to think about when looking at your different options is whether you want a pet that sheds or not. This can be a big factor for you or maybe not at all. Some owners have no problem dealing with dog hair on their clothes, furniture, and in their home because they have a system for dealing with it effectively. Many people simply don’t want to be bothered with cleaning up hair at all and still others don’t care either way. If this something that concerns you, you will want to check out a small dog breeds list that shows you how much if at all each breed sheds.

Something Popular Could Be The Right Answer

Of course like all things and types of pets there are some breeds which always stand out. One is the Maltese. This is easily one of the popular small dog breeds because of its cuteness and also its gentle nature with young children. While this breed is known for its gorgeous white coat it will need grooming regularly. Another excellent choice is the Pug. With wrinkles that will make anyone fall in love these little guys make a great lap dog that won’t require much exercise. You will want to keep them protected from very high temperatures though.
Now you know the basics for getting started with the small dog breeds. With a little patience, thinking, and reading up on your different options it won’t be hard to find a tiny pooch just for you!

For your complete guide to the best small dog breeds including photos and facts about each type plus articles on all canine topics ranging from puppy beds to kennels be sure to visit:!

Article Source:

How One Can BBQ Safely

How One Can BBQ Safely by Jasmine Stone

When it comes to barbecuing, what could be more fun than whipping up sumptuous food on the grill in the company of family and friends? The thing of course is finding the right place for grilling and barbecuing. One favorite spot among true barbecue aficionados would be their very own backyard or outdoor kitchen with their own brick barbecue pit. Actually, any outdoor area is a potential spot for a barbecue but truth be known, the best places for a barbecue are the safest ones.

Choose a location for your BBQ grill that is away from trees, leaves, brush and overhanging limbs. Do not setup your gill in a high traffic area where someone may accidentally brush up against the hot grill.

When barbecuing in your backyard, be sure that you're 5 to 10 feet away from your house or any material that can potentially catch fire. Also, be sure the grill is stable and is away from children or pets that may bump into it. It would also be a good idea to have a water supply nearby like a garden hose.

If you live in an apartment building with a balcony or rooftop or any other outdoor space, be sure to consult with your building administrator (or in some instances, your local fire department) regarding specific restrictions. Generally, using charcoal and gas grills indoors or anywhere above the first storey is prohibited so you may want to consider electric grills instead for your barbecuing efforts.

Another great place to barbecue is in a campsite. Camping is such an exciting way to experience the great outdoors and barbecuing food over a campfire is definitely one of those practical yet cozy things you can do. Just be sure that you are at least 15 feet away from your tent and other camping gears.

Protect yourself by using the correct BBQ utensils such as oven mitts, thongs and a good spatula. Avoid wearing loose clothing while near the grill.

Always leave the lid to a gas grill open when lighting the fire so the gas does not build up under the cover. If the fire does not initially start, turn off the gas, leave the lid open and wait for at lest five minutes before trying again.

It is always a good idea to give your grill a checkup before using for the first time of the season and always store your tanks outside in a upright position where the temperature will never go over 125 degrees.

Of course, it's not just the atmosphere of being outdoors that can make a barbecue fun and special. It's also in the delicious barbecue dishes that you share with your loved ones. To make it all the more special, try a variety of BBQ rubs, marinades, salsas and BBQ sauce to capture the true taste of great outdoor barbecuing.

Learn about pear nutrition and pear wine at the Types Of Pears site.

Article Source:

Walking Your Way To Better Health

Walking Your Way To Better HealthWalking Your Way To Better Health by Lucille Lathroppe

Walking is a part of everyday life for almost everyone, yet few people realize the potential health benefits they can receive by simply increasing the amount of walking they do throughout the day. You don't need to spend hours slogging it out at the gym to achieve your health and weight loss goals. Instead, try working a simple exercise such as walking into your daily routine.

If you've never exercised before, walking can provide an excellent introduction to working out. It's a simple activity that requires no special skills or gear. Walking promotes weight loss by offering a low impact way to increase activity for someone who isn't ready for more intense workouts. It's important for beginners to take it slow at first and gradually increase the length and intensity of their walks.

Take it slow. Start with some stretches and a slow warm up pace to get your body and muscles ready to work out and to reduce the possibility of injury. If physical activity hasn't been a part of your routine before, limit your first walk to about ten minutes and try to avoid exerting yourself too much on hills.

Plan ahead. Determine which days of the week you'll do your walking. Start with ten minutes a day on three different days. Evaluate how you feel at the end of the week. If you're not exhausted or sore at the end of your walk, increase your walking time by five or ten minutes for the next week.

Walk with a buddy. A walking partner will keep you motivated and will provide some exercise accountability. Plus, it's just more fun to exercise with a friend than by yourself. Choose a buddy whose fitness level is close to yours and challenge each other.

Don't give up. You may see immediate results as your begin your new routine, but after a few weeks those results may taper off. Kick start your efforts again by changing up your plan and making small adjustments to your lifestyle and diet. Healthier choices such as having an apple instead of a cookie can add up to big results.

Keep it low impact. Walking is easy on your muscles bones and joints because it doesn't have the jarring impact of running or jumping. Older individuals, people just getting started in fitness, and people recovering from an injury can all benefit from the low impact activity of walking.

The Weight Loss Plans website offers diet tips and tricks as well as reviews of some leading weight loss programs. Check it out at!

Article Source:

Your Roof Is Your Home's Hat

Your Roof Is Your Home's HatYour Roof Is Your Home's Hat  by Leeanne Kunnert

Your homes roof offers the first line of defense against the elements. It is essential that the rood is structurally sound. In order prevent minor issues from turning into major ones it is vital to recognize potential problems and handle them as they arise. Small roofing issues can usually be easily repaired without having to install a complete new roof on your home. However, there are times when an issue may seem minor when roofing contractors will suggest that a new roof is in your best interest. Homeowners should consider the following when determining if it could be time to throw in the towel and replace the homes entire roof.

The Age of Your Roof

Roofing contractors agree that shingle roofs only last about twenty to thirty years. Shingle roofing that is over thirty years old may look good from the ground but be suffering from a myriad of complex issues. Even if your homes roof looks great from the ground be sure to have a roofing contractor inspect the overall well-being of the structure to assess the overall condition of the roof.

Curling Shingles

There are two ways in which shingles can curl on a roof. Cupping is when the edges of the shingles start to turn upwards. Clawing is when the shingle edges are flat but the middle of the shingle starts to come up. No matter which way your shingles are curling the indication is the same. The shingles are weathered and are at risk for leaking. Roofing contractors suggest that roofs showing signs of curling should be replaced within the next year to retain the integrity of the roofs structure.

Missing Shingling

As far as the function of your roof is concerned replacing a few shingles that come loose or that are missing. It may difficult to find replacement shingles that match your current roof. If you start to notice the shingles being bare of granules or your roof turning into a checker board then it may be time to replace the roof instead of trying to keep replacing the missing shingles.

Cracked Shingles

When a shingle becomes cracked or damaged it is most often because of wind damage. If just a few of the shingles are cracked you are probably okay to just replace them. If you or your roofing contractor notices that the cracked shingles are located sporadically throughout the roof it may be time to start thinking about replacing your entire roof. When you see cracked shingles the roof has about two to three years left before it becomes an absolute necessity to be replaced.

Gutter Granules

Loose granules located in gutters are a familiar site after a roof has been replaced however if you begin to see these granules emerge after the roof has been in place for a few years it is a sure sign the roof is going to need to be replaced. The granules on asphalt shingles is in place to keep the sun off of the asphalt. When the granules start to fall off of the shingles the roof will begin to "bake" leading to quicker deterioration.

Other issues that roofing contractors say to look for is shingles covered in moss or algae, if you see sunlight from anywhere in your attic or if you notice that the roof is beginning to sag. As stated earlier, the homes roof is its first defense against the elements. It is crucial in providing protection for the structural integrity of your home.

Home Pro Roofing contractors offer a variety of roofing services throughout Brighton, East Lansing, Ann Arbor, Fenton and Commerce Township, including installation of shingle roofs, metal roofing and roof repairs. You will find them at today.

Article Source:

Tips To Keep Your Senior Dog Healthy And Happy

Tips To Keep Your Senior Dog Healthy And HappyTips To Keep Your Senior Dog Healthy And Happy by Sue Corrus

The first thing to think about is, when does my dog become a senior? Generally, giant breed dogs age more quickly than smaller breed dogs. A Great Dane will be senior by about 5 or 6 years of age. A Chihuahua would not become a senior until around 10 or 11 years. Large breed dogs fall in the middle. A Lab may be considered senior by 8 or 10 years of age. Many thing factor into this, such as health, fitness, and nutrition and effect how fast your dog will age.

As your dog grows older he or she may develop arthritis that could slow him down. You will notice that your dog may not be able to walk as far as he used to or play as long. You may see that he may have trouble getting up or seem uncomfortable when trying to sleep. He may seem to not want to go up and down stairs, and may be hesitant to get into and out of the car.

You may also notice weight gain or weight loss. If your dog becomes less active then weight gain will be the result. Dental disease can be painful to your dog, causing your dog to have a hard time eating. Senior dogs also can suffer from kidney disease, liver disease, heart disease and other conditions that may result in weight loss.

Here’s what you can do the make your senior dog’s life great:

Schedule regular visits with your veterinarian. Your dog will need a full exam at least once a year. Even if you feel he is healthy, many diseases are not obvious, and only a Vet can assess his health. It is much easier and certainly better for you and your dog to prevent disease rather than to treat it!

Ask your vet for body condition evaluation. Body condition will determine if your senior dog is overweight, underweight, or at an ideal body weight. You should also ask your vet to show you how to determine your dog's body condition so you can monitor it yourself in between vet visits.

Quality Diet. Make sure you’re feeding your older dog high quality dog food diet. Learn to read the dog food label and understand what ingredients are important or which are unnecessary. Also pick a diet that is right for your dog’s age and activity.

Special Diets. Keep your senior dog at the ideal weight using the right diet. Overweight dogs have a higher chance of diabetes, heart disease and cancer. Your vet can assist you to pick the right diet for your dog to ensure that all nutritional needs are met while maintain the correct weight.

Think about fortifying your dog’s diet. Studies have shown that fatty acids, such as, DHA and EPA are effective for dogs with movement issues from arthritis or other joint diseases. Supplements, such as glucosamine and chondroitin, are also helpful for senior dogs. If your older dog has heart or kidney disease consider a special diet. Your veterinarian can help you choose the best food for your dog based on your dog’s individual situation.

Take care of your dog’s teeth. It’s important to brush your dog’s teeth. It can help keep your dog’s mouth healthy. If you don’t want to brush, then use dental treats or dental toys that help keep teeth clean.

Your senior dog needs exercise. Just like for you, exercise can help keep your older dog maintain healthy joints and muscles. Keep in mind that you need to customize your dog’s exercise needs to his own requirements. If your senior is not used to exercise, consulted a veterinarian, who will give you ideas and guideline.

Keep your senior dog’s mind alert. Food puzzles, for example, are useful for entertainment and for weight loss.

Give your older dog comfort. An extra thick soft bed will comfort dogs with arthritis. Pet ramps and stairs can be used to make getting in and out of your vehicle easier and getting up and down from furniture. Put carpeting or rugs over hard floors to help your arthritic dog gain his footing and make it easier for him to get around.

Sue Corrus has always been interested in animals, especially dogs. She currently helps run a website that sells pet ramps and stairs. Shop their selection today. You can visit their site at

Article Source:

Home Business Owners: How To Stop Being An 'Idiot' Marketer Like Every Other Internet Network Marketer And Entrepreneur

Home Business Owners: How To Stop Being An 'Idiot' Marketer Like Every Other Internet Network Marketer And EntrepreneurHome Business Owners: How To Stop Being An 'Idiot' Marketer Like Every Other Internet Network Marketer And Entrepreneur  by Eric Henderson

In order to be able to REALLY teach someone how to do something properly, you have to have had experience doing what you are teaching. You must have studied BEST practices and KNOW what is working - NOW - in the market place to break it down into simplicity.

Please keep this in mind when reading this short but informative article because I know it will help you in your marketing efforts. I write only from experience in hopes that it can then be simplified for you so that you can take your business (whatever your business is - Home Business Owner, Internet Marketing, Network Marketing, Sales, Multi-Level Marketing, etc.) to the level of success that you want.

OK - you are currently an entrepreneur of some kind and are actively marketing your business, because you know this is how you are going to generate sales, prospects, and leads.

What little time you have you are spending on using social media, posting on forums, putting videos on YouTube, creating pay-per-click campaigns, and writing articles.

You REALLY want to make it big in your business, don't you???!!!

Here are my 'Success Guidelines' to follow whenever you are creating any kind of marketing/advertising for your business.

Keep in mind that these guidelines have allowed me to become one of the top leaders, earners and most knowledgeable people in my industry.

I'm not trying to impress you, but I am trying to show you that these guidelines really do work. They are principles and strategies that are not exclusing to network marketing - they can apply to ANY business.

Magnetic Marketing:

You want to create marketing that draws your ideal prospects to you, and not the other way around. I am going to make this very simple for you to do.

Keep this statement in mind: "Nobody who bought a drill ever really wanted a drill. They wanted a hole. Therefore, if you want to sell drills, you should deliver information about making holes, not about drills!"

A prospect who 'finds' you first is more likely to buy from you than if you find him or her, because his or her perception of you is VERY different. They see you as an expert - NOT a salesperson (who generally have less-than-optimal reputations).

For example, has your doctor EVER called you, just out of nowhere, and tried to sell you on a new drug or vitamin?

Of course not!

He doesn't seek you out. Instead, you go to him or her. Then when you see them, how often do you question his diagnosis and recommendations?

What if they advised you to lose weight, or else your life was at risk? Or that you need big time surgery? Or that you need to get professional help from a personal training, physical therapist, etc.

You get my drift.

Most likely you will not only follow your doctor's advice, but you will pay a good amount of money for it as well. The bottom line is that, no matter how it puts you out, you will take your doctor's advice.

So now ask yourself:

How many of your customers seek your advise they way they do their doctor's? Why is that? They don't have a closer relationship with you than their doctor, do they?

Doctors are educated in their field. Now don't forget - YOU are educated in YOUR field as well. You study your marketing, your industry, your products etc. Your doctor has, too. So then why don't your prospects see you the way they see their doctor?

I like to call it 'Positioning vs. Prospecting'.

Positioning makes all the difference. You might seek out a doctor because they are seen as the expert in their particular practice. People follow experts, leaders , and people of knowledge. The bottom line is that you NEED to take a page out the way doctors market and position themselves.

You see, most people in the Home Business Industry and Internet Marketing space just imitate their competitors, and everyone just gets more and more stupid every year because no one is willing to take a stand and make things better and more productive.

This is really sad! This is why I titled this article the way I did. And I am on a mission to change this sad fact. To be the most successful entrepreneur you can be, you HAVE to set yourself apart from the masses.



How would you like to have a marketing system that has your ideal prospects lined up to have you help them solve their problems by becoming a customer or a business partner of yours?

This would make a HUGE difference in your business, wouldn't it?

You see, once you have an effective marketing system in place, you will be able to spend the majority of your time only on talking with your ideal prospects and customers.


Now that is invaluable to have, because once your marketing system is set up and in place, it will continue to produce results for you forever.

Be sure to read the about the author or resource box for more information on this system!

To be pointed in the right direction and discover how to generate an unlimited amount of your ideal Home Business Leads, get FREE access to Eric Henderson’s Network Marketing Proven Home Business Lead Generating Strategy While It Is Still Available.

Article Source:

Barbell Floor Press Challenge Post Supplemental




Well, I did not get to the gym this week. My previous workouts have brought me closer to a 400+ pound barbell floor press, and I'm happy about that. It is important to get healthy and stay that way, power lifts also great for developing immense strength; compound exercises incorporate multiple muscle groups which makes the workouts all the more intense.

As I said recently I'll gradually work back toward where I should be regarding my barbell floor press numbers. I'll keep you posted.


But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14


***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?


"Barbell Floor Press Challenge Post Supplemental" copyright © 2018 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Things To Take When Bird Watching

Things To Take When Bird Watching  by Nomad Rick

Once you get hooked on bird watching, you will start getting up early and heading out on field trips. You will see have some tremendous sightings, but you need to take some things will you.

In most cases, the best birding happens at the crack of dawn when feeding and such is occurring. This, of course, means you must get up and drive at the crack of dawn. If you do not prepare the day before, you can rush off without some vital things. Here are a couple you should make sure to take with you.

Pens and Pencils - I can't tell you how many times I have driven off with out the old writing utensils! Of course, I only discover this after I hike out to wherever I am going. This requires me to hike back and try to find a convenience store that has them. It takes time, is frustrating and often leads to me missing prime sighting time. Take them with you. In fact, take a couple of each so you don't have any problems.

Driver's License and Registration - Most people head into the field on weekends. Driving somewhere on a Saturday morning at 6:00 am is generally not normal. Police are inherently suspicious of such people, so you can plan on being pulled over at some point. Basically, they assume you have been drinking or doing something illegal. Have your license and registration ready. I also keep my binoculars on the seat and make sure to tell them what I am doing. Once they realize I am not drunk or a coke dealer, they let me go without a ticket. Make sure you handle such situations delicately.

Foooood! - You will never take enough. Every birder knows this. You could pack three backpacks full and it still would not be enough. Nonetheless, try to take plenty and always make sure you have plenty of water. Yes, water is heavy, but thirst and dehydration are worse.

Passport - If you are at some exotic destination outside of your country, make sure you have the old passport with you. Tourists are expected to get up around the crack of noon, not be driving around at 5 am. Bring along a book with pictures of birds. The police are going to assume you are up to something fishy, and many have never heard of bird watching. You need to explain the concept to them, show them the book and preferably have your binoculars hanging around your neck. This is particularly true in South America. Trust me on this one.

Birding in the morning is both serene and a good time to add to your life list. Just make sure you are prepared for all eventualities!

Rick Chapo is with - makers of bird watching journals that make great unique gifts for birding enthusiasts.

Article Source:

Seared Sesame Encrusted Ahi Tuna Steak Recipe

Seared Sesame Encrusted Ahi Tuna Steak Recipe  by Ralph Serpe

Tuna is truly an amazing food with a number of benefits that contribute to a healthy lifestyle. Tuna is rich in Omega-3 polyunsaturated fatty acids and has been known to reduce the risk of heart disease. It is also low in fat and cholesterol making it a great alternative to beef. Not only is tuna a powerhouse of nutrition, it is also one of the most delicious sources of lean protein that you will ever sink your teeth into.

Tuna is also easy to cook. Its a hardy fish and holds together well on the grill, in the oven, or on the stove top. The following recipe is one of my favorites and is fairly easy to prepare.

I made this particular dish the other day and it was absolutely wonderful. My wife, who normally does not eat big portions, cleaned off her plate and wanted more, so that is a very good sign.

The thickness of the tuna steak you use really depends on how rare you like your tuna. Because you are only searing the outside of your tuna steak, it will not be in the pan for very long. So the thicker the steak, the more rare the center will be.

I personally do not like my tuna too rare, so I usually make this recipe with thinner cuts of tuna. This is just a preference, not a requirement. Many people, including chefs say the only way to eat tuna is rare. I guess you will have to be the judge.

Let us move on to the recipe shall we?

Seared Sesame Encrusted Ahi Tuna with a Cilantro, Garlic and Lime sauce..

I should mention one thing before we begin this recipe. I do not follow exact measurements in recipes. I measure everything by eye, so the following measurements are only to be used as a guide. So don't get too mad at me!

This is optional, but I like to toast the sesame seeds in a dry pan first before I put them on the tuna. The seeds become nutty and aromatic when you toast them. This is highly recommended if you have the time and is quite easy to do. Simply heat a dry pan over medium heat, then add the seeds shaking the pan occasionally. You may have to do this in batches, depending on how many seeds you are toasting. You do not want to overcrowd the pan. Keep an eye on the seeds and make sure they do not burn. Toast them until they darken a bit and start to become fragrant. Remove and let them cool before adding them to the tuna.


1/4 Cup Black Sesame Seeds
1/4 Cup White Sesame Seeds
1 Tablespoon of Sesame Oil
2 - 6 ounce Ahi (Also known as Yellow Fin) Tuna Steaks
Salt and Pepper to Taste


1/ 2 Cup of Low Sodium Soy Sauce (Who needs the extra sodium, right?)
1 Lime (Juice and Zest - If you want more lime flavor, add another)
1- 2 Cloves of Garlic Minced
2 Tablespoons of Honey
1 Tablespoon of Sesame Oil
2 Tablespoons of Freshly Chopped Cilantro Leaves

1) Prepare the marinade. Add all marinade ingredients to a small bowl and mix well. Reserve half of this marinade in a separate container to use as a dipping sauce.

2) Get a glass baking dish or other non-reactive container to marinade the tuna in. You want the tuna steaks to fit snuggly in the dish so that they are surrounded nicely with the marinade. Pour the marinade into the dish and put the tuna steaks in and kind of swirl the marinade around so that you coat the fish well. Cover with some plastic wrap and refrigerate. Another option is to pour the marinade in a large zip lock bag, add the tuna, and then squeeze out the air. Marinade for 30 minutes to an hour, turning the tuna about half way through.

3) Remove tuna from fridge and let stand at room temperature for about 20 minutes or so.

4) Remove tuna from marinade, shaking off any excess marinade and dry on paper towels.

5) Heat a saute pan over medium heat and add 1 tablespoon of sesame oil. The oil should be hot but not smoking.

6) While the pan is heating, arrange your sesame seeds on a flat dish. Roll the tuna around in the seeds pressing down as you roll ensuring the seeds are packed into the tuna nicely.

7) Add the tuna to the hot saute pan and shake it a bit to make sure the tuna does not stick. Sear for 30 to 40 seconds on both sides.

8) Remove and serve with the reserved dipping sauce.

For side dishes with this recipe I usually keep things pretty bland as I don't want anything to compete with the flavors in the tuna. So I usually prepare a side of steamed green beans with a bit of butter, salt and pepper or other vegetable along with some lightly seasoned jasmine or basmati rice.

There you have it. I do hope you enjoy this Seared Sesame Encrusted Ahi Tuna recipe. I am not a big wine drinker, but for those of you who like a glass or two with dinner, I heard a nice Pinot Grigio goes quite well with Tuna. Buon Appetito!

Ralph Serpe is a passionate home cook and founder of offers great recipes and cooking tips for aspiring chefs and home cooks. Visit us today for more healthy seafood recipes.

Article Source:

Cardio - Long and Easy or Short and Hard?

Cardio - Long and Easy or Short and Hard? by Ben Greenfield

Even if you've got the greatest abdominal workout in the world, it's not going to slim your waist unless you also burn off the fat. Trust me...there are many of people out there who have great muscular tone and balance in the mid-section, but don't even know it because those nice abs are covered in a layer of fat. Remember, a combination of three factors is necessary for a slim waistline: a good abdominal workout, smart cardiovascular exercise, and proper nutrition. In this article, I'm going to explain how to choose the proper cardio workout structure for burning the most amount of calories and burning the proper ratio of carbohydrates and fat.

When it comes to cardio, the question I probably receive most is: long and slow or short and fast? This question actually reflects the most important concept behind a good cardio routine. The truth is, it depends. Let's begin by looking at total amount of calories burnt.

Say I ask you to travel a mile on foot. I don't care how you do it - walk, jog, or run. Many exercise professionals will tell you that you'll burn the same number of calories any way you do it, as long as you're covering the same distance. This is simply not true. Studies have shown that the faster you cover that distance, the more calories you burn, period. There is a higher metabolic cost to moving quickly than to moving slowly. So you're going to burn the most calories by pedaling, running, rowing, swimming, or doing any other cardio you do as fast as possible. The added bonus is that the faster you move, the higher your post-exercise metabolism becomes, meaning that you burn more calories throughout the day after your workout than if you had moved at a slower pace.

Here's the catch - the faster you "move" across that mile, the more you rely on carbohydrates for energy, and the less you rely on fat. Although burning carbohydrates is beneficial, your body should also be learning how to efficiently use fat as an energy source. The "fat-burning" zone varies from person to person, but a good rule is that when breathing becomes labored or the muscles begin to burn, you've crossed the threshold to utilizing carbohydrate as a primary energy source. The basic science behind this is that it takes more oxygen to burn 1 calorie from fat than it takes to burn 1 calorie from carbohydrate, so as your body begins to work harder and get lower on oxygen, it turns more to carbohydrate as an energy source.

So here's the application part. If you are pressed for time in your workout, go short and fast (i.e. 10-20 minutes, at an intensity level of 8-10). You will burn more calories, both in your workout and throughout the rest of the day. Ideally, however, if you have the time, you should also be incorporating long and slow cardio workouts into your routine (i.e. 20-60 minutes, at an intensity level of 6-8), essentially "training" your body to burn fat as a fuel. Often, I have my clients work in both zones by performing their short and hard cardio efforts prior to weight training on their "difficult" days, then performing their slow and long cardio efforts on their "easy" days. The added bonus is that the slow and long cardio efforts allow the body to recover more quickly from the previous day's difficult efforts, which means better results.

Let's finish with a sample workout that will keep you in both zones during the same workout. This is an "interval" routine. Here's how it works:

5 minute graded warm-up, gradually working up to a hard intensity by minute 5

1 minute hard-fast effort (labored breathing)

2 minutes easy-medium effort (conversation possible)

2 minutes hard-fast effort

1 minute easy-medium effort

repeat 1x

3 minutes hard-fast effort

3 minutes easy-medium effort

4 minutes hard-fast effort

4 minutes easy-medium effort

repeat 1x

5 minute cool-down, gradually working down to a very easy effort by minute 5.

Ben Greenfield holds bachelor's and master's degrees in sports science and exercise physiology (University of Idaho), Ben is the owner of Pacific Elite Fitness online multi-sport coaching,personal training service and is director of sports performance for Champions Sports Medicine He is also available as a private wellness coach. E-mail

Article Source: