There are two variables that directly affect our metabolism, one is genetics and the other is exercise. I think a big reason as to why I’m a personal trainer in West Los Angeles is because my genetics were so crappy (sorry mom and dad) for managing my physique that I had to research and try everything to out-train my genetics.


Can we change our genetics?


Can we change our exercise?


Our goal is to get our metabolic rate higher than Miley Cyrus at a Snoop Dogg concert, so we can become a fat burning, lean muscle mass building machine.

miley – Miley Cyrus’ “Wrecking Ball” is actually about a strongman competition she’s competing in

 Exercise variables that will have the biggest impact on your metabolic rate are:

  • Recovery (sleep, stress, etc.)

  • Intensity of the exercise

  • Duration

  • Type of exercise

  • Rest periods

  • Variation

Here’s some tools to hack each part of your training routine to get your metabolic rate through the roof.

Recovery – Box Breathing

Here’s a simple exercise that you can do for 3-5 minutes to elicit a recovery response from your body. Close your eyes, sit upright, and dim the lights. Breathe in for a count of 4 through your nose, hold for a count of 4, breathe out for a count of 4, and finally hold for another count of 4. This will slow your heart rate down, calm your mind, and get you deeper into that parasympathetic response to allow your body recovery time.

Box Breathing Technique – Box Breathing Technique 

Intensity of Exercise – Time your training sessions

What time of day are you able to push yourself the hardest? Morning, midday, evening? Try each time of day and find which works best for you.

Duration – Less is more

Anything over an hour and a half in one bout is overkill. Shorter more intense training sessions such as high intensity interval training (HIIT) burns 3x more fat than traditional steady state cardio.

Type of Exercise – Full body resisted movements activate more muscle and get your heart rate sky high.

Here’s my top 3:


Squats – Squats



Deadlift – Deadlift



pushups – pushups

Rest periods – Depends on the type of exercise.

I went over this last week, but here is the list again:

Explosive movements: 2-3 minutes

High rep movements (12-20): 30 seconds to 1 minute

Lower rep movements (1-8) should be 1-3 minutes.

Resting too little or too much can demolish the intensity your body will allow you to push during the exercise.


Variation – Too much variation and your body is not adapting to stresses and too little variation your results are going to plateau quick.

Create an exercise program and follow it for 4-6 weeks. Write 3-5 days of programming depending on how many days per week you will be working out.

Notice a common theme? Doing too much or too little of one variable will crush your metabolism. Incorporate these into your routine, but if you feel overwhelmed I wouldn’t shy away from seeking help from a fitness professional.

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7 Responses to “How To Become A Fat Burning Machine: Fueling Your Metabolic Furnace | Dylan Conrad Fitness | Personal Trainer in West Los Angeles”

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    Batman 3 – Will The Return of Batman Franchise Be The End? Coming in the mid 2012, it is one of the most anticipated releases of the year ‘Batman 3 The Dark Knight Rises’. Now for all the hardcore Batman and DC fans, it is going to be one of the major films in the Batman franchise not because of the story wherein the prequel Batman takes the responsibility of the crimes committed by Harvey Dent and becomes a fugitive or the great anticipation of the masked hero’s return. It is going to be for the villain. As you all know in the prequel ‘Batman 2 The Dark Knight’ the main villain Joker left a persistent impression in our minds. The quality acting of the maniac Joker with an unmatched empathy just makes us sit and look out for the madness of the character ‘Joker’. Portraying the character of the Joker was no icing on a cake for the actor Heath Ledger as the amount of expectation was huge. Most of us would be knowing that unlike other baddies faced by the cape crusader Batman, the Joker is one of the eminent ones. You cannot underestimate the character of Joker and estimate his madness. This arch villain of Batman is considered an associate of Batman, where the Joker’s job would be to create havoc in Gotham City and Batman’s job would be to prevent it. You can consider Joker to be somewhat equal to Batman in terms of intelligence and mind games and the Joker has no superpowers like him. When compared to other super villains or you can say the arch nemeses of Batman like Catwomen, Poison Ivy, Scarecrow, etc, no one stands toetotoe with Batman. Unlike these villains whose main aim is to kill Batman and destroy Gotham City, Joker just wants to instigate Batman towards the dark side. Batman has the fuel of revenge burning inside him that makes him go day and night to fight the villains and the want to kill them. Joker wants Batman to taste the feeling of the blood of his enemies and show the ecstatic feeling of doing it. What made Batman 2 The Dark Knight a really interesting film? Joker, no doubt about it. Ledger knew that it was one of the toughest characters he is going to portray and people are naturally going to expect a performance equal or more than that of Jack Nicolson, the academy award winner and talented actor who portrayed Joker in previous instalments. Sure enough, it was an acting par by excellence by Ledger making him win the academy award for the best supporting actor. Not to forget the preparation which Ledger had in preparing for the character like locking himself in a hotel room for two months, noting down the lunatic ways on how the Joker would behave and the plans to destroy the Gotham City on his diary, growing long hair, etc. When you watch the film you just get mesmerized with the character of Joker and never feel that Ledger is acting as Joker i.e. you feel that a character of Joker does exist in real life. Do you know that the character of Joker is considered the most terrifying villain? When the first edition of the comic of Batman with the arch villain Joker was introduced by DC comics, people just got so scared with the antics of the Joker that they felt that such an imaginary character did exist. Some adults never slept in the room where there was a Batman comic with the Joker as a villain and some people even went to the extent of storing the comic book in the icebox so that the Joker would freeze and die. Just yesterday I watched the trailer of ‘Batman 3 The Dark Knight Rises’ on one of the channels of my Dish TV Packages and I was keen on the watching the movie when it premieres. The story starts from where it was left, where the cops are on the lookout for Batman for the crimes committed by Harvey Dent. Eight years after that event, Batman returns to Gotham City to face a new enemy, Bane. One thing is sure that people would expect the film to have a better gripping story than the ‘Dark Knight’ and a villain that could go toetotoe with Batman. Yeah, most of us know that no super villain can be compared to the Joker, but the one thing that just caught my attention or you could say that fascinated me was the teaser poster which had the villain Bane showing his back and the mask of Batman scattered on the ground with the inquisitive word, “The Legend Ends”, making us to think whether it is the end of the series or not. I just hope the film somewhere has the character Joker popping up in between, even though it won’t be the same Joker of Ledger. Mark is a freelance writer and columnist. He had written a lot of articles on various topics like entertainment, events, music bands, etc. He researches on various topics like movie reviews, latest releases, technology and also various TV packages offered by various service providers like Dish TV Packages.

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    A Race With an Ostrich A Memorable And an Amazing Experience Ostrich was a popular entertainer in the dome of the Roman Empire in the first century AD. When we use horses in races, the ancient Romans used ostriches to pull their chariots while playing games like a gladiator. People enjoyed and applauded the powerful bird as it got the ability to kick back ferociously that any gladiator can lose his life in the game. Roman generals also had a practice of wearing Ostrich feathers on their helmets when they go for battles, while their better halves rode on the big birds in a parade to honor their partner. During the same period Egyptians domesticated Ostriches and later it became the symbol of Themei, the Egyptian goddess of Truth and Justice. Ostrich is considered as one of the oldest birds in the world, as they existed as a species nearly 40 million years ago. They used to graze on the lands of Asia, Europe and Africa in the earlier periods, but now we can see these birds only in the open dry grasslands of the African continent and rarely in South Australian grasslands. However, Ostrich farms are common in many countries as they grow these birds for its meat and skin. Ostrich, belonging to the ratite family of birds, cannot fly due to the absence of a keeled sternum and small and loose feathers. But it compensates its inability to fly by running faster than a lion or a hyena. Its long legs are very powerful that it can cover 3 to 5 meters in a single stride. Ostrich even has the potential to kill a human or its enemy as it has a pair of twotoed foot with a long and sharp claw. Male ostrich, also called a rooster, can be very dangerous especially during mating season. While its long legs help it to run faster, its wings known as ‘rudders’ assist it in changing directions. Ostrich feathers became a symbol of style in the 18th century itself. During that period, the French queen Marie Antoinette kept a feather in her hat, which later became a popular fashion. The search for the most beautiful feather leads women of that time to the ostrich. From that time onwards hunting of ostriches became a passion for the people. As fashion will keep on changing, ostrich saved from the verge of extinction. Breeding season of ostriches starts shortly before the onset of the rainy season and the birds attain breeding age at 4. A female ostrich, or a hen, can lay nearly 40 to 100 eggs each year with an average of 60 eggs per year. It will take around 42 days for the egg to hatch and they are the largest eggs on the earth, as each one of which weighs as much as two dozen chicken eggs. One of the interesting facts about ostrich pairs is that when one duo bearing the young one meets another pair, there will be a fight between the parents and the winning pair will become the parent of both pairs of offspring. Research states that the biggest group of ostriches contains 300 offspring. A healthy ostrich can live up to the age of 70 years, but people kill ostrich for its meat. Ostrich meat is similar to beef and is said to be the healthiest meat with high protein content and low fat and cholesterol content. Many documentaries and short films are airing on television channels from providers like Dish TV, from where we can collect interesting facts about birds like ostrich, kiwi, penguin, emu, vulture, eagle etc. Man has bred ostrich for commercial purposes, as their meat, eggs and feathers are profitable business stuffs. Because of continuous hunting and unsuitable climatic conditions some of the ostrich species already wiped out from the earth, including the Syrian Ostrich and Struthio camelus syriacus. Let’s all unite and save our ostrich population before it get extinct. Ann is a writer and she visit places that attract her mostly because of the rare species of flora and fauna it occupies. She also watches programs related to the biological world on her LED television powered by Dish TV.

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    How To Write My Own Lyrics? “Twinkle twinkle little star, how I wonder what you are. Up above the world so high; like a diamond in the sky”. Sounds familiar eh?! That is because us and the generation before us grew up with those rhyming words. If you give it a closer look, there’s nothing very impressive about those verses but they are catchy and also easy to remember. So when you start to think about how to write my own lyrics, you want to make sure you include words that rhyme in your verses; it makes it easier for the listener to both follow and also remember your song. Without the slightest element of doubt, we all have music inside of us. Either this music can be expressed through instruments in the form of compositions rhythms or it can be revealed through the eccentric talent of poetry. Even I, keeping my love passion for music in perspective, love to write my song lyrics and make my own lyrics to go with the novice compositions I endeavor to create. It really is a satisfying feeling you get by reading your own poetry because it all makes perfect sense to you and also enables you to tell others the message you are trying to or intend to convey through the amazing words you have inked down. But, saying things like “I cannot write my own lyrics” would be a fallacy you do not want to become a victim of; trust me, you CAN create your own lyrics; and you WILL! And after reading this small humble excerpt, you will come across songwriting tips hints that it will be as easy as ABC to write your own song lyrics. So let us explore on how all of us can familiarized with how to write my own lyrics. Quick Steps to Write My Own Lyrics1 Inspirational theme behind your song idea There is always a predominant thought or mood that inspires us to write a song. This is the exact mood or thought you need to seize and use it to create the chorus. The chorus will be the soul of your song and will further enable you to write the remaining verses for your beautiful creation. So rule number one is to create hold on to the chorus! The fact of the matter is, if you have the chorus nailed, the remaining verses will flow relatively easily and will be so much more easier for you to hold on to the message wanting to be conveyed. 2 Giving a title to your song Once you have the chorus crafted to a certain extent, be sure to write it down. Additionally, grab a piece of paper and note ink down all the words that come to your mind while looking at that chorus. This will also enable you to give a Title to your song. The title will also pave the way for you to further develop your song. 3 Crafting the body and flow of your song Once you have the title, start to question yourself. For example, let us suppose that the title we have chosen for our song is “The dark night”. Now, we want to go ahead and interrogate ourselves a little bit. Was it the weather that made the night dark? Did a particular event take place that night which made your mood dark mellow? Or was it instead a happy dark night where you sat near a bonfire with your friends eating marshmallows? The interrogation can go on on and will help you craft the song waiting to jump out of your heart and engrave itself onto the paper in front of you. 4 Making use of imagery Imagery is as important as the words you write down. Imagine a funeral; look around from the third person perspective and note all the things that you see; people, plants, surrounding environment clouds, wind, emotions etc. 5 Sequencing your thoughts and ideas Once you have all the ammo words that you feel are enough, begin writing them down in a sequential manner. Trust me if you have the concept clear enough in your head, it will be a piece of cake to write the remaining bit of your song. Getting Started These are the exact same step that I adopt myself when people ask me how to write my own lyrics verse. It is not magic, a bit of an art, but for the most part, an engulfment of emotions inked down on paper. So follow these steps and hopefully you will be successful at knowing how to write own songs coming up with beautiful poetry backed up by mesmerizing melodies compositions that will dazzle an audience of any size and age group. This article has been posted by Ozzy Mirza. Visit writing tips, to learn more about lyrics writing.

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    The Importance of Getting The Best Quality Tattoo Supplies When looking to start a new business, it is very essential to buy the best tattoo supplies and equipments. You can get these supplies at any retail stores that are selling tattoo supplies that will be needed in your business. When starting right from the scratch buying good and new equipments is important. One of the most important reasons to buy the right tattoo supply kits is for you to successfully run the business and keep your clients coming back for more. Tattoos are permanent and they last a lifetime and so when you don’t use the right needle or machine, it can easily ruin the design and your client will be disappointed with the result. An easier way to purchase the tattoo supplies that you need is online. Buying online allows you to get those equipments sold in different countries and you also get to purchase those recommended in several customer reviews that are posted on their site. There are different brands that are manufacturing and supplying and they usually have websites online to offer their customers with an easier way of making a purchase. The prices of these tattoo supplies vary from one brand to another and it also depends on the quality. If you have the right budget, then you can buy the best quality tattoo needles, inks, machines and guns. You can also use artificial skin that you can practice on before you can start to tattoo a real person. This allows you to get the experience and skills needed and can also help you become more familiar with the way the tattoo machine works so you can get the best end results. The equipments you will be using must not cause any harm to you and most especially to your customers. As a new tattoo artist, it is very important for you to make a positive impression to your clients so you can easily build good reputation. Remember that a single and small mistake can easily ruin your career and customers can easily spread bad things about you to their friends. If you do not want this to happen, make sure you have the skills of a tattoo artist and that you have the right materials in place. It is ideal to purchase tattoo supplies in bulk so you won’t run out of stock after you have done a few tattoos. The tattoo machines and tattoo needles come in different sizes and shapes hence it is essential to purchase you will be more comfortable of using. Although some of these kits, especially the high quality ones are expensive, ordering them in bulk allows you to get huge discounts. Make sure all of your supplies are clean, well sanitized and disinfected and avoid using the same needle of several times as it might cause infection to your customers. Dispose them right away after use. Your Tattoo Grips should also be clean all the time and display some of those designs you are capable of doing or have a brochure of the different designs your clients might want to have. Experience professional service and quality Tattoo Machine made in China today. Registering only takes seconds and is free, after which you’ll have your own brandnew shopping cart to fill with whatever you want! All you need to get started is a valid email address.

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    History of Tattoo in India The art of tattoo is one that is as old as time itself. Ancient Egyptians did it and many ancient tribes did it because body art represented many things. Today there are many individuals who paint their bodies for one reason or another but in everything that we do, it is good to know the history and why we are doing it. If you are thinking about tattoo Chandigarh, it is essential that you know about the history of tattoo in India and when tracing this history, we will need to go roughly 5000 years in the past. Throughout centuries, Indian tattoo has always been a wonderful creation; something that both men and women did as a part of their tradition or for mere fashion. Indian tattoo and the culture attached to it Indians are very particular about culture and when many people are getting tattoo Faridabad, most people still think about the culture and tradition attached to body art. Tattoo was used mostly as a form of celebration and receptions, weddings, and other such festive celebrations saw many body arts being created. Along with celebrations bringing out these decorative souls, tattoo Chandigarh and other Indian countries was something that women mostly did. Mehandi was what this work of art on the female body was known as and it is also a tattoo form that is commonly used today known as Henna tattoo. This form of body art was not only used in India but was used in many rituals in areas as far as Africa. The Henna tattoo is not permanent like the ones done with the needles and ink and it is a form of body art that women loved because it faded after a period of time.var CasaleArgs new Object;CasaleArgs.version 2;CasaleArgs.adUnits “6,4”;CasaleArgs.casaleID 129019; The art of creating Mehandi was a very popular routine and all women participating in a wedding in the past would tattoo their body as a tradition. Along with the use of tattoos to celebrate certain occasions, there were some Indians who used tattoos as a part of their beliefs. These Indians would apply the body art to ward off bad spirits and any other omens they may think might be around them. This belief behind getting a Tattoo Chandigarh is still being practiced today; even if it is not on such a wide scale as in the past. Tattoo Faridabad as with tattoos throughout India was also done to show affection and love. Many people in the Indian society choose to get tattoos if they lost someone they loved. These tattoos will be the person’s name or it may also be the name of a god that they adored. The practice of getting different fertility symbols tattooed on the body was also very popular and many Indian women would also tattoo a symbol to represent good health and long life. As you can see, the history of tattoo in India has transcended throughout the years and today many people are wearing tattoo in Chandigarh for fashion and as a part of their culture as well. Tattoo is very famous throughout the world and is used as an expression of oneself. If you have been seeking a way to express yourself and be an individual, think about getting a tattoo in Chandigarh and see the difference it makes. Tattoos By Mike is the only place where you can get more information about Tattoo Chandigarh, Tattoo Faridabad

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    Famous Nights Out For London Theatre Try West End Shows One London theatre attraction that never ceases to draw huge crowds is the West End that is the location of some longrunning musical and other West End Shows. Tickets to this particular Theatreland can be quite sought after especially during peak seasons. Underneath are just some of the famous musicals that one could see at London’s West End. Who doesn’t know or at least heard about Les Miserables that is based on the classic novel of the identical title by French author Victor Hugo? Les Miserables is actually the longest running show in recent history in London’s West End. This is one of the huge crowd drawers. A number of people have seen Les Miserables twice or even three times and still wouldn’t mind watching it again for a couple more. That’s simply how popular the musical is. It seems that theater goers just can’t get enough of the themes of love and redemption that is wonderfully portrayed by the play. And with beautiful songs such as “Can You Hear the People Sing” and “I Dreamed a Dreamed,” it was really destined to become a hit. Another classic would be the Phantom of the Opera that opened only a year after Les Miserables, which makes it the second longestrunning musical at London’s West End. It is probably the most wellloved of all Andrew Lloyd Weber creation. Based on Gaston LeRoux’s novel, the story’s themes of love and obsession is masterfully represented by the blending of opera and rock. “The Point of No Return” and “Masquerade” are just two of the most unforgettable songs from this musical. If you are looking for a more contemporary musical, then We Will Rock You will definitely be to your liking. Running for eight years already, the show is set 300 years into the future and depicts the life of a young nonconformist named Gallileo and his battle against the corporate Killer Queen. If you are a fan of the British rock band Queen then you will be delighted to know that this show features some of their greatest hits such as “We Are the Champions” and of course “We Will Rock You.” Another modern classic is Mama Mia that is famous not only among Abba fans, but to everyone who can appreciate a good light and funny story. It is about a young, fatherless bride named Sophie who just discovered that her mom dated three men at the time of her conception. For her wedding, she decides to invite all three of her potential dads, turning the story into a series of one amusing scenario after another. And with Abba hits in the score such as “Dancing Queen” and “Mama Mia,” this show is simply irresistible. With all the good theatre showing in London’s West End Shows, it is not hard to imagine why it is quite hard to get West End tickets. Online Theatre Tickets outlets are definitely a blessing to theatre lovers. Through these sites, you can order your tickets in advance. No need to join the long ques at London’s West End. Frank BelangerWest End Shows are the place to go for a great night out in London and get tickets at onlinetheatreticketsm Frank Belanger West End Shows are the place to go for a great night out in London and get tickets at onlinetheatreticketsm


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