Successful Fat Loss and Weight Control
You want fat loss with weight loss right? Tired of hearing about the weekly new weight loss programs for sale? Me too. Want some fat loss strategies that will work today, tomorrow and 10 years from now? Read on.......
Here are 4 Steps you can take to be successful with fat loss and weight control:
1. Shorten your weight training workouts to 50 minutes or less and ramp up the intensity! In other words, work harder for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout!
Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.
Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.
Here is a good fat-burning workout:
Do each exercise one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 4 times.
--Bulgarian Split Squats, 10 repetitions each leg
--Plank, 12 repetitions, 10 second hold
--Pushups on Medicine Ball, 12 repetitions
--Step Ups with Knee Lift (knee high platform), 10 repetitions each leg
--Bentover dumbbell rows, 10 repetitions
--Clock Lunges, 5 repetitions each leg
--Standing dumbbell shoulder press, 10 repetitions
--Repeat circuit 3 more times.
This type of workout will torch body fat.
2. Shorten and intensify your cardio workout! Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout!
I'm talking about interval cardio sessions that are 20 minutes or less!
Here is an interval cardio session that I often do (or something similar):
--Jump rope, fast, 1 minute
--Walk 1 minute
--Mountain climbers, fast, 30 seconds
--Walk 30 seconds
--Jumping Jacks, fast, 1 minute
--Walk 1 minute
--Run-In-Place, fast, 30 seconds
--Walk 30 seconds
--Bodyweight Jump Squats, fast, 15 seconds
--Walk 1 minute
Repeat this circuit 2 more times.
If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress.
3. Make needed changes to your eating habits and reach your fat loss and weight loss goals faster!
Don't ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with a thick layer(s) of fat! Don't fight against yourself!
We eat "too large" servings of food and that's without even "super-sizing" anything! Keep your daily food journal to track what, how much and why you are eating! This will help you with portion control.
It will be easier to keep your commitment if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).
Here are some common sense do's and don'ts when it comes to eating:
Cut out these type foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise
Add these type foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!
4. Shorten and intensify your workouts with jump training (plyometrics)!
If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.
Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.
Try this jump training workout (take little or no rest between exercises):
--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--depth jumps (off knee-high platform), 10
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed
Rest 1 minute between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.
Have fun burning fat and keeping the weight off!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Here are 4 Steps you can take to be successful with fat loss and weight control:
1. Shorten your weight training workouts to 50 minutes or less and ramp up the intensity! In other words, work harder for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout!
Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.
Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.
Here is a good fat-burning workout:
Do each exercise one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 4 times.
--Bulgarian Split Squats, 10 repetitions each leg
--Plank, 12 repetitions, 10 second hold
--Pushups on Medicine Ball, 12 repetitions
--Step Ups with Knee Lift (knee high platform), 10 repetitions each leg
--Bentover dumbbell rows, 10 repetitions
--Clock Lunges, 5 repetitions each leg
--Standing dumbbell shoulder press, 10 repetitions
--Repeat circuit 3 more times.
This type of workout will torch body fat.
2. Shorten and intensify your cardio workout! Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout!
I'm talking about interval cardio sessions that are 20 minutes or less!
Here is an interval cardio session that I often do (or something similar):
--Jump rope, fast, 1 minute
--Walk 1 minute
--Mountain climbers, fast, 30 seconds
--Walk 30 seconds
--Jumping Jacks, fast, 1 minute
--Walk 1 minute
--Run-In-Place, fast, 30 seconds
--Walk 30 seconds
--Bodyweight Jump Squats, fast, 15 seconds
--Walk 1 minute
Repeat this circuit 2 more times.
If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress.
3. Make needed changes to your eating habits and reach your fat loss and weight loss goals faster!
Don't ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with a thick layer(s) of fat! Don't fight against yourself!
We eat "too large" servings of food and that's without even "super-sizing" anything! Keep your daily food journal to track what, how much and why you are eating! This will help you with portion control.
It will be easier to keep your commitment if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).
Here are some common sense do's and don'ts when it comes to eating:
Cut out these type foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise
Add these type foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!
4. Shorten and intensify your workouts with jump training (plyometrics)!
If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.
Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.
Try this jump training workout (take little or no rest between exercises):
--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--depth jumps (off knee-high platform), 10
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed
Rest 1 minute between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.
Have fun burning fat and keeping the weight off!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
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