5 Guaranteed Fat Burning Tips for 2010

 5 Guaranteed Fat Burning Tips for 2010




If it's January, it must be crazy time in the gym...and it must mean

that every huckster out there is selling the magic potion to help

folks lose the blubber.



Be very careful about "gurus" who make claims that sound too good to

be true...after all, none of that stuff has worked in the past, why

would it start working now?



It's easy to get caught up in the latest "weight loss craze", but

it is essential for you to never stray too far from the basics.



The basics are what work time and time again. That's how the TT

Transformation Contest winners get such great results.



The 5 simple steps to success are:



1) Review your food journal.



Research shows that if you use a food journal, you should lose up to

3.5 pounds more than if you didn't. Pretty simple, huh?



2) Use Fitday.com to see if your calories have crept up.



When people ask me how many calories they should be eating, I simply

tell them to do three things.



- Go to Fitday.com and find out how many calories they are eating now.

- Cut that number by 20% if they are not losing weight.

- Improve the quality of their diet by eating at least 5 servings of

fruit and 5 servings of vegetables each day (in addition to your

other healthy foods).



The fat will fall off with this simple guideline.



3) Stop doing long, slow, boring cardio and switch to interval

training.



Unless you are training for a marathon, a 10-K, or if you just love

cardio more than life itself, there's really no reason to do long,

slow boring cardio.



Switch to shorter interval training sessions and you'll get more

results, have more fun, and do it all in less than half the time.



4) Review your workouts for best results.



In addition to your food journal, you should keep a workout journal.

This will allow you to go back through your past workouts to find

out which ones worked best for you and which ones you enjoyed. If

you're struggling now, I suggest returning to the program that gave

you the best results in the past.



5) Include resistance training in your workouts to help you sculpt

your body.



Look at your body as a sculpture...sure you might have a little

extra plaster on it, but you'll get that off fastest with nutrition,

not long cardio.



So use nutrition to lose the fat, and resistance training supersets,

like the ones in the world-renowned Turbulence Training program,

and you'll sculpt your body like a beautiful work of art.



If you're ready to go sleeveless, to get a flat stomach, and even

to show off your body at the beach, then you're ready for the world's

most popular home-workout program, Turbulence Training.



As featured in Men's Health, Women's Health, Oxygen, Men's Fitness,

and even Prevention magazine, Turbulence Training and Craig

Ballantyne's fat loss tips have been used by millions of men and

women all over the world.



And now you can try this legendary workout program for less than the

cost of a fast food combo.



Click here to try out Turbulence Training for less than 5 bucks:



=> http://tinyurl.com/ydsprk8

Resistance Training Is The Secret To Reshaping Your Body

Resistance Training is the secret to losing excess pounds and keeping them off. Resistance training is performed by using weights, machines and even your own body weight to effectively work your muscles. Resistance training is a short-lived activity for some people because the initial effect can be a weight gain while you add muscle and your body adjusts to the new activity. Resistance training is the superior method of exercise for reshaping your body and shedding unwanted fat. Resistance training is not just for bodybuilders who wish to increase their muscles' size, but is for anyone wanting to keep their body strong, healthy and fit. Resistance training is any training that uses a force, for example a weight, to resist the force of a muscular contraction. Resistance training is most easily performed within a gym but this is not a necessity.

Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and endurance. Resistance training, toning and weight training are one and the same activity. It requires the use of resistance to increase muscle size and strength. Resistance training, also known as weight training or strength training, is for everyone. Resistance training can be done anywhere and without specialized equipment. Resistance training is effective at burning fat and calories, building muscle and melting inches. Resistance training with resistance bands help you to build lean muscle mass, which fights fat even while you sleep. Benefits of resistance training is a great way to create the body you've always wanted.

Exercise is part of the weight loss equation. Please remember that before you begin any exercise program or step up to a more rigorous exercise regime, see your physician and have a complete medical evaluation which includes a physical exam and an evaluation of your medical history. Exercises are performed in a variety of ways. Exercises are isometric if a body part is holding still against the force. Exercises are isotonic if a body part is moving against the force.

Weight training is an integral part of a complete fitness program. Weightlifting or resistance training, is a typical type of strength training which increases muscle strength and mass and bone strength. Weightless natural resistance training is a specialized exercise program designed to help you achieve maximum results in the least amount of time. Weight training may benefit any weight loss program, possibly more than any other component. Weight loss and fitness also are by default results of an active lifestyle.

Muscle is the most metabolically active tissue in your body, so increasing the amount of muscle mass in your body substantially increases your body’s abilities to burn body fat. Muscle mass is important because of the role muscle and the proteins in muscle play in your body's immune system. Muscle is in essence, your fat burning machinery.

Strength Resistance training is fantastic for your health, but a lot of people aren't sure where to start with weights. Strength training can provide a way for both men and women to increase bone mineral density, produce anti-inflammatory effects to ward off chronic diseases and increase their independence and ability to live a full daily life. Strength training normalizes resting blood pressure in 65- to 73-year-old men and women with high normal blood pressure. Strength training can also enhance the connective tissue network resulting in an increased ability to withstand greater tensional forces and improved overall joint integrity. Strength training can improve memory in older adults, especially when using higher resistance levels. Strength training can help you add muscle mass or enhance the muscle mass you already have.

There's more to being healthy than just physical exercising. Healthy snacking is extremely important for staying on a clean and healthy nutritional plan. Healthy fats include flax oil, olive oil, and nuts, while fruits and vegetables are good carbohydrate sources. Check out my article The Skinny On Fats.

Increased muscle tone is best achieved by completing a combination of resistance and aerobic workouts. Increase the range of activities when your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. Increased strength strong bones and strong muscles will be developed as you undergo resistance training.

Start building lean muscle mass today with hundreds of different exercises and workout routines. Start eating the right types of nutrient dense foods to provide enough energy for your intense workouts. Start by understanding that the main tissue that burns calories is muscle, even at rest. Starting now can not only have you looking firmer and more toned in your swimsuit, but will have you closer to really strutting your stuff as the summer ends. Start slow, but don’t be afraid to surprise yourself.

Research into the response of untrained strength athletes has come up with surprising results. Researchers believe that a combination of cardiovascular workouts and resistance training is the best way to become and remain lean.

Cardiovascular endurance should be the most vital element of your overall fitness program. Cardiovascular exercise, although also necessary, is simply not enough. Cardiovascular fitness can be defined simply as your body's ability to get oxygen and blood to the muscles. Cardio training can also be fun and exciting by including enjoyable exercises that give you a great workout every time. Cardiovascular work is very important to include in your overall fitness plan to burn off excess calories and help make your heart and lungs stronger.

Resistance training is not just for people who are athletes, want to build or tone muscle, or are using resistance training to achieve a better looking body. Resistance training is the best long-term tool for losing fat and building muscle. Resistance training is fabulous for increasing strength, building stronger bones, increasing metabolism so you burn more calories when sleeping, increasing energy, improving overall function, and toning your body. Resistance training is a far more effective method of exercise for losing body fat than aerobic training. Resistance training is generally safe and does not cause as much injury as the other high impact workouts. Resistance training is a natural proven part of every anti-aging program, as it is for the rest of the body. Resistance training is simply about increasing the strength of the body, not always it's size. Improve heart condition by regularly doing resistance training can result in a lowered heart rate and lowered blood pressure, especially after exercise. Nutrition and resistance training is the key to building lean muscle mass and burning excess body fat.

Here is a list of great programs that will fit any busy persons schedule whether you are at home or on the road. Click on any one of them and you will find the one that's right for you.

• 7 minute muscle
• Turbulence Training
• M Power Series
  
• Every Other Day Diet
  

7 Fat Loss Strategies For Busy MomsBy line Holly Rigsby, CPTRL:

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7 Fat Loss Strategies For Busy Moms
By Holly Rigsby, CPT http://www.fityummymummy.com/cbae/?a=bzmgXlzbvw
Would you like to "jump start" your metabolism and lose your ‘mommy belly' once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans' out of the closet.1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.2. Use exercises that work more than one muscle at a time.When focusing on fat loss, you can't worry about "shaping" exercises, instead you should use exercises that'll get you the biggest bang for your buck and work as many muscles as possible. Isolation exercises can be used at the end of a workout to work on a specific target area, but they just serve to supplement your core movements.Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.If you seek lean, toned muscles and the increase in metabolism that comes with them, you must choose exercises that work as many different muscles as possible. One of the main reasons why squats are superior to leg extensions for improving your body is that they also work your butt, hamstrings and inner thighs in addition to toning your quadriceps while leg extensions focus on just the front of your thigh and don't really offer any other benefit. That same rationale hold true for arm exercises too. That's why dumbell presses and dips will are more valuable for your arms than triceps kickbacks and pushdowns.A good rule of thumb is to use movements that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your lean muscle, and in turn ignite your metabolism.3. Pair exercises.Pair your exercises together so that you alternate between upper-body exercises and lower-body exercises or between exercises that target opposing muscle groups (e.g. chest and back).This type of approach will keep your workouts short and efficient by eliminating much of the downtime that comes between sets of a single exercise since you are working on one movement while resting from another. This approach can also yield huge benefits in your mission to burn fat. Since you'll constantly be moving and keeping your heart rate elevated, you'll be burning far more calories than you would during a typical workout.4. Keep your reps between 8 and 12.Through research, it has been determined that the best range for building lean muscle is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. "High reps for tone and fat loss" is one of the biggest (and most unproductive) training myths! Somehow the aerobics, yoga and Pilates' community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!5. Rest only 30 to 60 seconds between sets.When you keep the rest periods under one minute, it's easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.If your first movement in an upper/lower body pair is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the pair.6. Perform total body workouts.You must drop the notion that muscle groups work independently of one another. Muscles work together and should be trained that way. Besides, not only does this approach mean less time in the gym, but by working the whole body three times per week, you'll be maximizing the fat burning effect of your program.7. Cardio is not the cure-all for fat loss.Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.Take these strategies and incorporate them into your workout routine. Not only will you save a lot of time, but you'll also soon see a leaner and more toned body. Not to mention a few more turned heads and the re-emergence of your skinny jeans.
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go tohttp://www.fityummymummy.com/cbae/?a=bzmgXlzbvw to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."