Burn more FAT

8 ways to Burn more Fat, Faster
Here are our eight simple ways for squeezing the most out of your everyday routine to score the body you’ve been sweating for. Most people think that they are working out effectively. But in order to achieve that optimal body you really need to work out hard and take your fitness to the next level.

#1: Workout Early.
If you get in the routine of working out in the morning you will be less likely to miss a workout, due to being tired after work. In the beginning of the day, you have the fewest excuses for skipping exercise. You’ll go to work feeling focused and energized.

#2: Hit the metal before the pedal.
Instead of going from zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt. Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn’t tone at all. The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites your arteries’ return to normal. Plus, strength training “takes coordination and good technique, so you get more out of it if you come to it fresh. Cardio is also rhythmic, low-skill activity that’s the easier of the two to do in a fatigued state.

#3: Push your pace, rev your metabolism.
Finished toning and ready to get sweaty? Gun it a bit for a bigger after-burn. “High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you’re burning more fat for several hours post-workout. In other words, if you worked off 300 calories during your session, you’ll get a bonus burn of about 45 calories even after you’ve toweled off. Also try alternating between sprinting (race-walking, pedaling fast, swimming at top speed) for one minute and slowing down enough to recover for the next minute.

#4: Give up your seat to trim your bottom line.
Even regular exercisers could benefit from extra toning of their glutes, the largest muscle group in the body, which dozes all day at your desk job. When you’re walking or running, it’s your hamstrings, hip flexors, and calf muscles that get the most work. Unless you’re going uphill, your glutes don’t play a major role.
You can easily sneak in a workout targeting your glutes at work.
1. Stand up from your chair, feet shoulder-width apart.
2. Lower your bottom to the seat as though you’re going to sit, touch down, and then spring up, squeezing your glutes as you straighten.
Do three sets of 10 to 15 reps two or even three times throughout the day.

#5: Take a power walk to beat a midday slump.
As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy. Many people assume that they’ll get tired from exercise. But the opposite actually happens. Indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause the improved energy. A quick 20 minute recharge burns about 75 calories and sure beats adding 250 calories from candy to spike-then-slump.

#6: Do the two-step.
When you opt for the stairs, go at them two at a time. The quick bursts of power activate your legs’ fast-twitch muscle fibers, which burn more calories than slow-twitch fibers. Plus, you’ll be using a part of your muscles that commonly doesn’t get enough action. “Fast muscle cells are designed so you can jump far, kick hard, punch fast, all moves that you call on less and less in modern society.

#7: Stretch.
Consistent stretching significantly decreases muscle soreness.
Here is a great stretching routine:
1. Warm up first with 5 minutes of brisk high-knee marching.
2. Toe-reach stretch (targets hamstrings, which remain shortened from sitting all day) Sit on the floor with your left leg straight in front of you, knee slightly bent, right leg bent out to the side and resting on the floor. Reach for your toes without bouncing and hold for 30 seconds; relax.
Do 3 stretches, then switch legs and repeat.
3. Hip-flexor stretch (targets tight hips): Lie faceup on the floor with your left leg bent, left foot flat, and bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glutes, and outer thigh. Hold for 30 seconds; switch legs and repeat. Do 3 stretches per side.
4. Side stretch (targets upper back and waistline): Stand with feet shoulder-width apart. Raise arms overhead and interlock fingers with palms facing up. Keeping your middle centered, hinge at the waist to the right; hold for 30 seconds. Return to center and reach up; hold for 30 seconds.
Switch sides; repeat. Do 3 stretches on each side.

#8: Keep your Workout shoes Visible.
A recent FITNESS poll found that sneakers, (with sports bras being a close second) are the piece of gear that is forgotten most often, foiling workout plans. Clear that obstacle by, making your shoes an obstacle in front of the
door you exit in the a.m. Seeing them will remind you that you planned to exercise,and motivate you to move.

November 29, 2010

Total Body Fat Burning Workout-Medicine Ball

Keeping your workouts new, interesting and fun is key to achieving your goals and maintaining your weight loss. This workout is quite challenging but highly effective, targeting all the major muscles groups in your body. This is a great workout to take outside; all you will need is an 8-12 lb medicine ball.

Medicine Ball Workout

4 Rounds:
Round 1: 20 (reps per exercise)
Round 2: 12 (reps per exercise)
Round 3: 10 (reps per exercise)
Round 4: 8 (reps per exercise)

6 Exercises:
1. Burpee on the ball. Holding the ball, jump up and come down into plank position on the ball. Then jump right back up bringing the ball straight up over your head.

2. Squat Twist Up. Holding the ball, squat then reach up over your head with straight arms to side, then bring the ball back down, squat and repeat bringing the ball up now to the other side.

3. Plank on ball, bringing knee to chest. Come into plank position on the ball and bring your knee up to your chest alternating legs.

4. Lunges. Hold onto the ball and lunge backwards - alternating legs.

5. Core Shoulder Press. Sitting with your feet wide apart, keep your back straight and hold the ball with both hands, as you straighten your arms above your head and then back down to your chest. ****Keep your core tight!!

6. Pushups on the Medicine Ball. Keep your elbows in as you complete pushups on the ball.

After each round sprint for 30 seconds to a minute and then rest for one minute before beginning the next round.

Let me know how you did....

November 15, 2010

Kim Kardashian, Rihanna & Jennifer More Life You!

Just when you thought celebrities were from Venus and you were from Mars, exciting news that makes them seem a little bit "Just Like Us." Winter weight gain, childhood sports, and a weight we can relate to. Sure this article applies to the Diet Diva, but I'm sure ya'll can find something to take away that will boost your own self-esteem.

THE BOTTOM LINE: Don't be so hard on yourself. Winter doesn't just pack on pounds around your midsection but it apparently has also packed the pounds on the largest lady humps Hollywood has to offer, Kim Kardashian's backside! I know, that was a little harsh, but who doesn't have a little bit of animosity towards this quasi-celebrity? What is she seriously famous for? Her BUTT! If you are famous for your ability to be a good singer, you should be praised for your angelic voice and chart topping achievement. If you're famous for having a large booty, shouldn't we be able to talk about its large success? Here is a recent picture of Kim's famous can.

Let me clearly state, I am not trying to be mean, or say she is the "F" word. I am simply saying, even Kim Kardashian gains a little in the winter.

3 RIHANNA REVELATIONS: Singing sensation Rihanna talked about her figure in a recent interview with Fabulous Mag, a British publication. We've read many articles on Rihanna and her workout routine so we won’t bore you with the old details but here are a few things that we relate to Rihanna with:
1. "I work out every day but I need a trainer to motivate me – I
don’t find it much fun working out on my own," said the 20 year old. We don't find working out fun at all, so at least she isn't lying and pretending that she loves to exercise.
2. Her least favorite body part is her legs! "I’m insecure about them. Everyone wants to have slim, perfectly-toned legs and I’m the same. I do weights but I don’t want my legs to bulk up so I do a lot of cardio," she admits. I couldn't agree with a sister more.
3. When asked if size mattered she replied NO. Rihanna claims that sometimes she is a size 2, and sometimes a size 4. In my opinion, she doesn't look this skinny but I guess the camera adds 10 lbs??? She tells the magazine that, "Being slim makes me feel better about myself. It boosts my self-esteem, and having a toned body helps with my job because I wear a lot of skimpy costumes. My weight fluctuates, but I don’t weigh myself every day. “I’m 5ft 8in and weigh around 9 stone, 7 pounds (133 lbs.)" That sounds pretty skinny, and doesn't look that accurate, but who am I to say she is lying? She sounds like she has a normal relationship with food and her body so I'm going to conclude that I like her.


THE COVERED DISH: If you thought Addison Shepard was the cover model this month for Shape magazine, you're not alone. I totally thought it was Kate
Walsh, but I was wrong! It's Jennifer Esposito from "Samantha Who?"
She looks so happy. After reading the article I realized I have a lot in common with this fabulous actress. Sounds like me and my background. While growing up she was a gymnast, figure skater and used to play every sport there was growing up. Although my gymnastic career was short-lived, I did used to compete is figure skating competitions and prance around in a glitzy leotard with makeup and my hair done, all before the age of 10. As a result, Jennifer dabbles in a variety of workouts. She loves to do Pilates and yoga, as well as regular cardio and strength workouts. "Pilates really strengthens my core, which I need, but I feel like it also makes my legs look longer and leaner than weight workouts do," She says. This quote is like my motto but I get yelled at by all the trainers I work with when I say this, unless they teach yoga or Pilates... Anyway, this is the first celebrity that seems to do what I do for exercise, and I would like to rejoice because she looks fabulous! She must be doing something right, so it helps me believe I am too!

March 10, 2008