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."

Weight loss workout for Busy People

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Weight Loss Workout for Busy People By: Craig Ballantyne, CSCS, MS Turbulence Training You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose fat in the comfort of your own home. You don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!
Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.
First exercise: Prisoner Squat
Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.
Do that 10-20 times depending on your strength levels.
Second exercise: Push-up Plus
Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.
Third exercise: Plank
Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.
Fourth exercise: Split squat
Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.
Rest 1 minute then repeat the circuit up to 4 times.
Have fun, and burn fat,
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training
About the AuthorCraig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training

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The Best Cardio Intervals For Fat Loss: Part 2

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The Best Cardio Intervals for Fat Loss: Part 2

By: Craig Ballantyne, CSCS, MS Turbulence Training


If you don’t have variety in your program, you are more than likely to end up at a fat loss plateau soon rather than later. Variety is one of the keys to keeping that fat loss coming.

So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.

So you need to change your training program every 4 weeks. To modify your interval training workouts, you can…

switch exercise methods (and even use bodyweight exercises for intervals)
increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)
increase or decrease the number of intervals per workout
increase or decrease the rest time between intervals
First, let’s take a look at the interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences…

Sprinting outdoors (and hills might be the absolute best)
Strongman movements (Farmer’s walks, tire flips, car pushing)
Bodyweight interval circuits
Treadmill running
Stationary cycle (upright preferred)
Stairclimber
Rower
Swimming (only works for competent swimmers)
Elliptical & Crosstrainer machines
Okay, so how long should you do intervals and how the heck do you do bodyweight exercises as interval training?

First, I stand by what I said in Part 1. There does not seem to be a “best” interval training program. But that is good because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.)

Interval recommendations have ranged from 15 seconds (from Muscle Media waaaay back in the late 90’s), to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and all those in between.

15 seconds
The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring down” the machine settings to the correct speed.

If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.

20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. It is very demanding (obviously), and while some trainers have suggested this is the best method for interval training, I don’t think there is any proof that you will get better results.

Clearly, the pro’s with this method (as well as the 15 second intervals) is that you’ll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.

30 seconds
The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.

45 seconds
These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Not only will these tax your muscles, they will also tax your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.

60 second intervals
Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each.

120 second intervals
These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.

5 minute intervals
Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.

Beginner vs. Advanced
If you are thinking that these intervals all sound “too intense” for you, please don’t worry. Interval training is all relative. You don’t have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and you will get the hang of it.

For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.

My favorite intervals for fat loss are between 30-60 seconds. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts - just like you must vary your strength training workouts.

Intervals are the secret to success,

CB

P.S. Do you need to lose a post-vacation belly?

“Craig, I just wanted to let you know that I’ve been using your Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I’ve dropped 10.2 lbs. of bodyfat in the last 28 days. As a fellow fitness professional I can safely say that it’s the best and most efficient approach to improving body composition that I’ve come across.”
Pat Rigsby
President
The Fitness Consulting Group


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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The Best Cardio Intervals for Fat Loss By line: By Craig Ballantyne, CSCS

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Title: The Best Cardio Intervals for Fat Loss: Part 1 By: Craig Ballantyne,

CSCS,MS Turbulence Training-->Is there really a best interval training system for fat loss?
Do intervals really work as well as regular cardio for fat loss?
I'm going to cover these, and many more questions in Part 1 of your lessons on interval training.
But this is not just interval training 101. Today, you're going toleave this email with a graduate degree in interval training forfat loss.
I'll answer both questions upfront before the lesson begins, andI'll give more details on each as we go along:
1) Conservatively, intervals are at least as effective as regularaerobic training for fat loss. Personally, I believe intervals arefar superior. And there is no denying that intervals allow you toget your workouts done a lot faster than slow, boring cardioworkouts.
2) I have to admit, there is no best interval training program forfat loss. But that is a good thing, because there are so many waysv that you can change your interval training to keep your fat loss results coming week in and week out.
By changing your training program every three to four weeks, you are using one of the key principles of Turbulence Training -variety. It is essential to change your workouts this frequently,otherwise you might suffer from a dreaded fat loss plateau.
And if that is the case for you now, I'll show you dozens ofalternative interval training workouts you can use to kick-startyour metabolism and fat loss.
Now what many people don't know, or perhaps just fail to recognize, is that interval training is not just for advanced fitness superstars. No way. In fact, intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat.
First you have to understand that interval training is based onrelative performance. While my intervals would be much too hard for a beginner, my intervals would be a joke for Lance Armstrong.
So even for those men and women that are just dipping their toeinto the fitness waters for the first time in months, years, ordare I say, decades, they too can do interval training.
If you are a beginner and you can walk at 3.3mph for 20 minutes, then your intervals will start at a walk at 3.6mph for 30 seconds to a minute. That is interval training.
It doesn't have to be high-intensity, sprint-to-the-death activity.
Instead, just increase the intensity slightly more than you cannormally handle, and do so for a short time, and intersperse thatwith periods of easier exercise for twice the duration.
So if you did 1 minute at 3.6mph, drop down to 3.0mph for 2minutes. Do that up to 6 times, and you've had yourself an interval session.
Now for those of you that have been doing only slow, traditionalcardio, switching over to interval training 2-3 times per week isgoing to be the fat loss equivalent of throwing a lit, gasolinesoaked rag on a pile of dry kindling.
Here's why...research has given us a lot of evidence that intervals are superior to traditional cardio. First, a study from Laval University in 1994 compared interval training to aerobic training - straight up - over a 12 week training period. Subjects that used interval training had better results. They lost more fat. You can't argue with that.
And second, interval training causes metabolic turbulence - alsoknown as boost in your metabolism. Due to the high-intensity nature of intervals, there is more "turbulence" applied to the muscle. That means more muscle breakdown and more adaptations in the muscle.
Now I know that sounds very technical, but all you need tounderstand is that when all this extra activity goes on at themuscle level, it requires a lot more energy to return your muscle back to normal (i.e. to get out of turbulence and back to a normal resting state).
And when your body uses more energy, it means, in laymen's terms, that you are burning more calories.
So it's important for men and women not too get hung up on thecalorie counters in the gym. First, because the calorie count ofthe workout is not the only factor in determining fat loss(intervals burn far more calories after the workout - more on that later).
And second, a report on CBS showed that the calorie counters on some machines are often significantly inaccurate.
Doesn't that boil your blood when you think back to all those times you did slow, boring cardio and patiently watched the calorie counter creep up to your goal of 250, 300, or even 400 calories? And who knows if that was even accurate?
With intervals, you can forget about the calories on the machine.Just work hard, do the intervals, then leave the gym and let your muscles continue burning calories on its own while it recovers from exercise.
OK, time is up, so I'm going to leave off here for Part 1.
I apologize, you don't have your Master's of Science Degree inInterval Training yet, but you will after Part 2.
So your homework between now and next week's class is to start incorporating interval training into your fat loss program. For beginners, see the outline above. Make sure to include a 5-minute specific warm-up and cool-down.
And if you truly did just peel yourself off the couch last week and you have not exercised in years, I insist that you see a doctor before you take up any exercise program. Believe me, you'll thank yourself for it.
For more advanced fitness levels, let's start with 60 secondintervals.
Do a 5-minute specific warm-up, then exercise for 60 seconds at a slightly harder than normal cardio pace.
Follow that with 90 seconds of exercise at a very easy pace. (Don't exercise too hard in the recovery period - that is one of the biggest mistakes people make with interval training!). Repeat this sequence for 3 more intervals (let's just do 4 intervals for your first session).
Through trial and error, find an intensity that allows you to work to near fatigue - but not complete fatigue, there should still be some "gas" left in the tank - by the end of the 60 second interval.
In the next newsletter, I'll discuss at least 6 different intervaldurations and when you should use them, as well as the bestinterval training methods - and don't miss when I expose the most ineffective machine in the gym.
Hint - It is also the most common machine these days, yet I've yet to see a single person change their body by using this machine for their cardio and intervals. About the AuthorCraig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit
Turbulence Training-->

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