Today rather than performing a workout I’ve been going through some mobility drills and stretching…feels good! Since the challenge began I’ve been getting lots of questions about fat loss and the workouts. If you feel like you can exercise on your rest day then you are not pushing yourself hard enough on your workout days. And please don’t swap sugar for sweeteners or zero sugar drinks these are just as bad and the research is very well documented. Exercising early means you can eat breakfast straight after your workout, rather than having to figure out post workout snacks etc. It also works inline with our hormonal system, we are hormonally designed to be active in the mornings and more relaxed as the day continues. Athletic ladies should be using between 8kg and 24kgs, but please listen to your body, these are only guidelines. It is better to perform good lunges all the way down to the floor (thus activating the muscles correctly) than cheating through lots of shallow bad reps. OK, that’s all for today I hope you found this useful and look forward to hearing all your feedback on Facebook or via the comments on the blog. Neither I, Greg Brookes, nor GB Personal Training Ltd can be held responsible for any injuries that may occur due to you following these workouts. When it comes to burning body fat and getting lean, the overall process can be a very slippery slope. I personally don’t believe in using portion control to the extreme by limiting the amount of food so low that you are always hungry. Your protein sources should all be lean items (egg whites, chicken breast, fish) and will aid in appetite control.
As I mentioned in tip #1, focus on dark greens like broccoli, green beans, and collard or mustard greens for half of your carb intake.
Your body doesn’t tap into fat stores until about 15-20 minutes into a workout so if you weight train before doing cardio you will get into the fat burning mode quicker which makes your cardio session more efficient and effective. Your body works better assimilating proteins at the end of day and during sleep, so focus on lean protein foods and leafy green veggies later in the evening. Linda is a national level fitness and figure pro who dabbles in bodybuilding competitions, obstacle and strength challenges along with fitness model competitions. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! A few beers every so often won't hurt, but if you do it regularly, you turn off fat burning. It's not easy getting lean, at least for most people, which is why fast fat loss is always a hot topic. So to get you on the rocket ship to ripped, here are our top 5 fat loss blast-off tips from diet to training. It's Not Easy Getting Lean, At Least For Most People,Which Is Why Fast Fat Loss Is Always A Hot Topic.
You may think this is a no-brainer, but you'll be surprised at how those few chips, sodas and cookies on a regular basis add up (we just saw a cookie package, and each cookie, about two bites, packed 125 calories!
The lesson is to reduce calories gradually, and the first action is to eliminate junk food, most of the time. You'll Be Surprised At How Those Few Chips,Sodas And Cookies On A Regular Basis Add Up. A few beers or libations every so often won't hurt, but if you do it regularly, you turn off fat burning.
Emphasizing The Negative Creates More Muscle Trauma,And That's A Good Thing For Fat Burning. The best burn-inducing exercises are continuous-tension isolation moves, like leg extensions for quads, pushdowns for triceps and cable crossovers for chest.
End each body part with at least one set of a continuous-tension exercise, and make that set long enough to set fire to the target muscle, at least 12 controlled reps. You burn off all the sugar in your bloodstream with 30 minutes to an hour of weight training.


All It Takes Is 15 Minutes On A Treadmill Or StationaryBike To Make A Serious Dent In Your Fat Stores. Have a goal of losing about 10 pounds of fat in a month as you keep lifting hard to build muscle.
In other words, if you lose 10 pounds of fat and gain 10 pounds of muscle, you will look completely different (so much better), but the scale will read exactly the same. Be sure to keep a list of the shots you take-the poses you hit-and the camera settings you use. You should see noticeable changes in your body if you're consistent, work out with weights for about an hour four days a week and follow each session with 15 minutes of cardio. Working together to help you build a better physical well being with sensible bodybuilding strategies. HIIT or High Intensity Interval Training is the premiere form of cardio when it comes to fat loss. HIIT has been shown to be more effective at burning fat even well after you have finished exercising.
While it may burn less calories during the actual workout, weight training will actually boost your metabolism. Be sure to focus on compound exercises like squats, deadlifts, bench press, chin ups, push ups, lunges, shoulder presses and rows.
Remember, when you perform resistance training you are tearing up your muscle fibers and your body needs to repair those muscles. Let’s face it, if you are eating the same healthy diet every day you are going to get bored and perhaps give in and say “it’s not worth it”. Perhaps even more important than getting it out of your system is the fact that a cheat meal will throw your body a curve ball. If you exercise hard on your rest day then you risk overtraining and then possible injury, progress plateau, as well as demotivating yourself for the rest of the week.
For many this is too much so I recommend that you practice these with less weight or non at all. There are so many different ways with programs, diets and gadgets and not all of them work for everyone because we all respond differently. However, I do agree that you do need to limit calories and obviously can’t eat whatever you want and stuff yourself with food! By eating every 2-3 hours you are stoking the fire and giving your body nutrients at even intervals throughout the day. Your starchy carbohydrate intake should be small to medium portions so keep these foods very controlled and in moderation at all times. You also have options like orange veggies, legumes, and some higher protein grains such as oats and quinoa. Another great tip for cardio is to try different forms of exercise like intervals and  HIIT training which are much better forms of cardio for burning lots of calories and fat when compared to steady state cardio exercises like walking on the treadmill or riding the bike at a slow pace for an hour.
Casein is a slow releasing protein source that works best at night so focus on cottage cheese or pick up your favorite casein protein powder at your local supplement store. She is a triple certified elite personal trainer and the owner of Body Rush Personal Training. So to get you on the rocket ship to ripped, here are 5 fat-loss blast-off tips - from diet to training.
Most of you reading this probably want to uncover your abs sooner rather than later, for a midsection that looks like a cheese grater. And besides, a loose-eating day, with a higher-calorie jolt, prevents your metabolism from slowing down, so it's a good thing. The reason is that your body burns off alcohol first, it becomes your primary energy substrate.
Emphasizing the negative creates more muscle trauma, and that's a good thing for fat burning. Your metabolism kicks into gear for the entire recovery process, usually about two days or more after your workout. That occlusion creates muscle burn, which in turn enhances your natural growth hormone output.


All it takes is 15 minutes on a treadmill or stationary bike to make a serious dent in your fat stores.
We're all impatient when it comes to changing out bodies, but the best strategy is gradual and steady. You'll be amazed at what shedding some ugly fat and gaining some rock-hard muscle will do for your total look and how you feel, from both health and self-confidence standpoints. Take the pictures in a room with a fairly bright overhead light and don't use the flash on your camera or your muscularity will be washed out.
How you do HIIT you do a high intensity exercise such as a sprint or burpees for a certain amount of time, usually around 30 seconds or less, then do low intensity like walking for the same amount of time. Another advantage of HIIT cardio is that you can get it done and move on quickly rather than spending an hour jogging at a medium pace bored to tears. It can help you burn off more calories thereby making it easier to achieve your calorie deficit. It takes a lot of energy to do this, so your body starts burning up calories in order to get the job done. Your body gets used to eating healthy and low carb and will start to adapt and start to slow your metabolism.
There are some people who can naturally drop body fat by making small changes to their diet and exercise plan.
All of these foods are considered whole foods which are easy to prepare, fast to cook and perfect for burning fat. Muscle needs fuel (calories) so by increasing lean muscle mass you will be able to increase your metabolic rate and burn even more calories every day by just sitting around. That causes your metabolism to slow to a crawl, and your body thinks it's starving, it hordes fat and burns your hard-earned muscle. And eat clean, but don't starve yourself, get plenty of protein, fruits and vegetables without the junk.
Run up as fast as you can then walk down, as soon as you get to the bottom sprint up again and repeat. Two reasons for cheating are 1) to keep yourself sane and 2) to keep your body on it’s toes. This is why you need to cheat every few days just to throw your body a curve ball so that is cant adjust and will keep the metabolism high. Pairing a good fat burner with solid diet and the tips above and you are on your way to fat loss city. Taste might be a bit compromised due to the way you need to prepare food (no butter, oil or heavy marinades) so it’s important to add spices, herbs and other natural flavor enhancers to your meals.
Going too low on fat will probably make you even hungrier so add a little bit with each meal.
Focus on compound multi-joint exercises like bench press, deadlifts, squats, lunges, shoulder press and bent-over rows. Below are 5 fat loss tips that include diet and exercise recommendations to help you drop pounds of adipose tissue as quickly and safely as possible! Control your portions by having reasonable helpings of healthy foods which are not threatening to your goals.
If you dump a massive log onto the fire, it will go out, so don’t do the same thing with your diet! If you don’t have access to gym equipment or machines then choose excellent bodyweight exercises like pullups, pushups and burpees. So, if you are ready to blast that fat and get that body in shape (not pear shape) then lets get down to business.
Feel free to go big on dark leafy greens and having larger portions of these foods is a great way to fill up since all of the additional fiber will help you stay full for a long time. Try to include a lean protein source at each meal and do not limit yourself to less than 3 meals per day or drop your calorie intake too low.



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Comments »

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