Fat Burning Workout Tips And Tricks

For a sexy female body,

1) Ditch the Lame Warm Up

Skipping rope and performing calisthenic exercises like jumping
jacks work the entire body, and prepare you neurologically for the
workout to come. This will allow you to get more out of each
workout.

2) Don't Be Afraid to Lift Heavy

I insist that all my female clients spend at least 2 days per month
dedicated to heavy lifting (75% of 1RM in certain cases).


3) Fight Hormones with Hormones

Use the power of lactic acid to locally attack stubborn
estrogen-based fat storage patterns.

4) Increase Training Density

Doing more work in less time has a number of incredible benefits:
increasing the rate of fat loss, aerobic and anaerobic training,
and an increase in work capacity.

5) Focus on your Assets

When it comes to squatting for your booty, go wide. For lunges, go
deep.


And for MEN,

1) Focus on Building an X-Shaped Physique

An X-shaped physique means: broad shoulders, a narrow waist, and
strong, well-developed calves.

2) Push Less, Pull More

We should focus more on the muscles of the upper back: latissimus
dorsi, teres major, trapezius, et al. These muscles, developed
correctly, will help pull your shoulders back, helping to create
the broad shouldered look that men find powerful and women find
attractive.

To prevent imbalances and help to create such a look, try to
maintain a 3:2 ratio of pulling exercises to pushing exercises.

3) Lift Heavy at Least 4 Days per Month

To achieve the increases, my clients all have at least 1 day per
week dedicated to lifting near maximal loads. In addition to the
aforementioned benefits, heavy training also leads to strength
increases, which has obvious implications for training in the
future.

4) Mix Up Your Training

For the purposes of getting lean, exposing yourself to consistently
changing stimulus is an excellent way to ramp up metabolism and
consistently increases the processes by which fat loss is made
possible.

5) Tame Your Hormones

To aid in shedding the love handles and creating a body worth
seeing naked, there are a few ways to improve insulin management
via supplementation and diet. More details on the blog...

The Fat Burning Or Fat Storage Process Of Your Body

How Fat Loss Happens


The overweight and obesity problem in this country is running rampant, one problem you may have in trying to deal with it is information overload. The internet is full of the latest and greatest fad diets and quickie weight loss products. What you need is a basic understanding of how fat loss happens in your body. Learn the basics and you can in a safe and healthy way reach your fat loss goals.

Fat loss first and foremost is a hormonal event, the right hormones telling the body to release the stored “energy” in the fat cells to burn off. It is also important to know that there are also fat “storing” hormones that act in the opposite way, triggering the body to store “future energy” into the fat cells. The body triggers these hormones through many different stimulus like food, drink, exercise, stress and sleep.

Fat cells are just the body’s emergency storage tanks afterall. If we didn’t have fat cells, we wouldn’t have survived the famines of the past. It’s a built-in survival mechanism that is getting all the wrong signals today. The body wasn’t designed around constant intake of food, especially the processed and high in sugar kind. (as that is not something that naturally grows on trees!)

So we know that fat loss is hormonal. Also fat loss occurs when oxygen is present, what is known as aerobic. (which means with oxygen) The other stage is called anaerobic (without oxygen). Anaerobic training is also known more commonly as strength training.

This is the confusing part with exercise. Most people think that by doing aerobics you burn all the fat you want. Well if that was true we would all have single digit body fat levels from the 1980's aerobics craze. There is no guarantee for fat burning. What about stored glycogen? Plus if you can burn fat in an aerobic state, well aren’t you in an aerobic state all day long (minus brief times of anaerobic activity) including sleeping? So you have the ability to burn fat all day long! The only thing left is the hormones and whether they are emptying or storing.

Learning to empty the fat stores are the key!

The Fat loss hormones are insulin, glucagon, and growth hormone (GH). Insulin is a fat storing hormone, while glucagon and GH are fat burning hormones. If insulin is high, the other hormones go down (this is an important relationship to realize). Another hormone called cortisol (stress hormone) is a muscle breakdown hormone… not something we want in our fat loss quest.

Below are quick and easy points on how to maximize the fat burning hormones and minimize the muscle breakdown/fat storing hormones (not all muscle breakdown is bad, you need to break down and rebuild the cells it’s when you have excessive breakdown and minimal rebuilding that is the issue as that will lead to a loss of muscle).

Your #1 enemy, Sugar

Everything you put into your mouth counts! Why is sugar bad? Because sugar will be quickly absorbed into the blood which causes a spike in your blood sugar and with that spike the body releases insulin to take care of it (shuttle excessive blood sugar into the fat cells for storage!). Every time you put sugar into your mouth your telling your body let's store some fat and that is exactly the hormonal signal you are giving it. Remember also when insulin is high, glucagon and GH go down.

So for fat loss:

•Minimize insulin levels thoughout the day (no high levels/spikes except during the post workout window when the insulin sensitivity is maximum, it goes into muscle not fat)

•Maximize Glucagon (which is directly inversely proportional to insulin levels)

•Maximum GH (which is controlled by insulin, exercise response and sleep)

•Keep Cortisol in check (you will have some, but excessive will lead to muscle loss)
For Insulin control (and max Glucagon response):

•Keep levels low by not eating sugar or foods that quickly break down into the bloodstream (any processed foods)

•Have protein with every meal (as that will slow down the digestion of any sugars). Also protein intake stimulates the release of glucagon.

•Improve insulin sensitivity with glycogen draining exercise (weight training) which will in turn reduce your insulin resistance (which is one of the biggest reasons for obesity and a serious increase of risks for many other diseases including heart disease, cancers, diabetes, accelerated aging and more!)

For max GH response:

•Most of your daily GH is released in the first couple hours of sleep at night (75%) . Keep your insulin levels low (which means no big meals or sugar 2-3 hours before bed). So get your sleep, shorting yourself of sleep will hurt your fat loss efforts and may lead to weight gain from improper hormonal responses.

•Exercise with Intensity, whether it is weight training with short rest periods or doing interval training. Short burst of anaerobic intense exercise (lactic acid burn) will signal the body to release GH. Long aerobic activities (jogging, etc) will NOT. (The old argument of look at the body composition of a sprinter vs the marathon runner…the sprinter has more muscle and very low bf%, the marathon runner has little muscle and a higher bf% even if they look smaller).

•Exercise in a fasted state has also shown to increase GH levels (make sure you have enough energy to get through your workout, have a small meal 1-2 hours before).

Minimize excessive Cortisol:

•Keep all intense strength or cardio exercise under 45min (remember we want to increase the intensity in a short period, not the duration, less is more). Anything longer will just start wasting muscle as fuel.

•Relax, don’t stress the small stuff. Get perspective on things in your life, and detach from things that really don’t matter.

So if you can master these small steps, you will see tremendous changes. Remember that fat loss is an all day event! So eat and live your life that way! Don’t worry about how many calories you burn doing something, because that is not the point. Worry about what you eat all day and how your hormones are going to react to it. Eat the foods your body was meant to eat and live the active lifestyle your body was designed for….and you will have increased health, look great, feel great and hopefully live long and stay active. So….to sum up:

85% of fat loss is nutrition (not how many calories you can burn doing something) and you have the ability to burn fat all day long if your hormones tell your body to do so.

Eat whole natural foods (not processed), avoid all sugars (foods and drinks), have protein with every meal

Train your fast twitch muscles with weight training 2-3x a week and do interval training 2-3 times a week. Do something active everyday.

Stop stressing out, take some deep breaths, get outside to relax and get your sleep.

Flatten Your Abs And Tighten Your Butt

A Fast Track Fat Burning Workout To Flatten Your Abs

Imagine looking in the mirror in a few short weeks and you have not only lost__?__lbs of fat(fill in the blank) but you now have that six pack abs look!

Here is a fast track fat burning workout(no marathon aerobic workouts here). What you will need is 1 kettlebell and your bodyweight that's it.

Most of us tend to store fat, at least partially, in our abdominal area. This is one of the most stubborn places to lose fat from. But in trying to flatten your abs have you taken the best and fastest approach?

Are you using total body exercises in your fat burning workouts? Yeah I didn't think so.


Rule#1 If you want to flatten your abs, firm your butt, gain lean muscle, whatever, the most effective and efficient way is with total body fat burning exercises! Hands down.

What I am going to share with you here is not only the fast track approach to fat burning and to flatten your abs, but how to shape and tone your entire body.

Here are 3 total body fat burning exercises you can easily do at home to help flatten your abs and burn fat fast.

1) Mountain Climbers

Start in push-up position. Brace your abs bring on knee towards your chest. Return the knee to the starting position and repeat for the other knee. Do this in a swift tempo as though you are running.

2) Burpees

Stand up in a normal position. squat down. Put your hands on the floor and throw your feet back so you are in the push-up position. Do a push-up(if your conditioning allows) return to starting position. Yeah you got it the old squat thrust from high school.

3) Kettlebell Swing (No kettlebell? Get one or use a dumbbell)

Stand up straight with your feet just slightly wider than your shoulders while holding one kettlebell(we are doing a two handed kettlebell swing). Flex at the hips as you swing the kettlebell between your legs. Then quickly and explosively flex your butt and swing the kettlebell up to chest level. Perform the kettlebell swing for about 10 reps.

After you have finished with the kettlebell Swing, rest for about 20 to 30 seconds(adjust your rest times to your conditioning level). Then start again and do the whole fat burning circuit as many times as you can in 15 minutes.

Do this circuit of total body fat burning exercises 2-3 times a week. On off days from your weight training workouts. You are weight training aren't you? No! Start!

Make this a regular workout and in a short amount of time(along with a healthy eating plan) and that six pack abs look will be yours.

Remember total body fat burning exercises like I have just showed you are the fast track to get that six pack abs look.

Fat Loss Circuit Training Have A Firm Butt Slender Thighs Tight Abs

Fat-Loss Circuit Training - Now is the time to try this revolutionary fat-burning, metabolism-boosting training technique!
By Nick Nilsson

Experience a training technique so powerful you can literally
FEEL your metabolism firing up and burning fat!


Want to burn off that holiday weight gain as quickly as humanly possible? Fat-Loss Circuit Training is the BEST place to start.

Fat-Loss Circuit Training is a program of my own invention. I developed it for losing fat quickly. It's challenging but very effective!

It's also one of the core components of my extremely powerful "Metabolic Surge - Rapid Fat Loss" program available at http://www.fitness-ebooks.com.

Fat-Loss Circuit Training is very simple once you get the hang of it, but it can be one of the most demanding (and most extraordinarily effective) styles of training you can do.

If you're familiar with normal circuit training (with timed, light-weight intervals), please put aside any notions you might have of how this program works. You will not only be harnessing the muscle-building and metabolism-stimulating power of intense, full-set weight training (NOT the typical light-weight, timed intervals of normal circuit training), you will also be incorporating the great calorie-burning effects of cardiovascular training.

The proper combination of the two styles (weights and cardio) into one workout is, quite simply, phenomenal for fat burning.

In order to use Fat-Loss Circuit Training, you will need access to both weight equipment and cardio equipment (and/or benches or stairs), preferably located in fairly close proximity to each other.

This type of training is harder to do in a crowded gym as it will involve you moving back and forth quickly between different pieces of equipment. If someone is waiting to use your cardio machine the moment you step off, it will defeat the purpose of the workout. This technique is best used in a fairly uncrowded gym where you have more freedom to use equipment or, better yet, in a home gym with weights and cardio equipment and no one waiting for anything!

If you do work out in a crowded gym, I will tell you exactly how to get around it.

How The Training Works:

- Essentially, this is combined circuit/interval training.

- You will be going back and forth between your weight training exercises and one cardio exercise for the duration of the workout.

- Your rest period for weights will be your cardio and your rest period for cardio will be your weights.

- You will be doing some sort of activity for your entire workout without any break!

This combination is very effective for a number of reasons:

- It forces your body to burn calories continuously during the workout.

- It utilizes resistance training and cardio training so you get all the benefits of both in one workout.

- By forcing your body to work like this, you dramatically increase your metabolism leading to increased fat burning long after the workout (more so than either weights or cardio alone).

- It saves time - you get both your weights and cardio in the same amount of time as your regular workout.

- You will still be able to use heavy weights in your weight training, helping to preserve muscle mass.


How To Do It:

Step 1 - Set Up

For the most efficient workout possible, try to have most or all of your exercises pre-set and ready to go. The less time you spend on preparation during your workout itself, the more effective that workout will be, especially since you want to be continually active throughout the workout. You can use any type of cardio that is convenient and enjoyable to you, be it a machine, stair stepping, or even a skipping rope.

If you are working out in a crowded gym, try to claim an area for yourself and focus on dumbell exercises. You won't have to wait in line to use any weight machines that way.

If you don't have access to convenient cardio machines, you're going to have to go low-tech. You'll need to do stair-stepping (stepping up two stairs then back down works well), bench-stepping (step up onto a flat bench or Step platform then back down) or rope-jumping (be sure you're not close to anyone if you choose this). These approaches work just as well as cardio machines and allow you to perform this training style in a busier setting.

Step 2 - Warm-up

Do a few minutes of low-intensity cardio as a warm-up. You may wish to do a few light sets of a few of the exercises you'll be working with before you start into it though. Don't tire yourself out, just get a light sweat going.


Step 3 - Start with 30 - 40 seconds of moderate intensity cardio.

This could be setting a stair machine to a level that is not easy but is not so challenging that you're going to exhaust yourself right away. Watch the timer on your machine and go for approximately 40 seconds (I say approximately because there will generally be a slight lag time when you step on and off).

Many cardio machines have a "rest period" feature where you can leave the machine on and it will not erase your program while you have stepped off. Normally, this is about 2 minutes. This should be enough time to complete your weight set.

If you are using a machine such as a treadmill or stair machine that you will leave on with the timer running, just watch the time counter on the machine and keep track of when you get on it to get the designated period. It may require a little mental math! You can also use your own stopwatch or timer on your watch to keep track (this is easier). Start the timer when you start the cardio.

Many machines also have a feature that runs through a series of time periods. I've found on the StairMaster, if you set the length of the session to 20 minutes, this results in a 40 second time period making it perfect for judging your cardio periods.


Step 4 - Do a set of weights.

Go as quickly as you can to your first exercise. Do a set of the first exercise on your program for the day. Do this with no rest, going from the cardio immediately to the weights. Do all your reps until you start to approach muscular failure.

While this is definitely still intense weight training, don't push yourself to muscular failure as you would in your regular training. Due to the high training volume we'll be doing in this program, pushing to failure on every set will compromise muscle recovery.

Also, be very sure to use proper form and tempo when lifting the weights. Don't rush your weight sets - perform them with the same form and speed as you would if you were doing a regular set in your training. Fast, light or sloppy weight sets are NOT what we're looking for here.


Step 5 - Go right back to the cardio.

Get back to the cardio and do another 40 seconds of moderate-intensity cardio.


Step 6 - Repeat the cycle for the duration of the workout.

You will be going back and forth continuously between cardio and your weight training exercises, using the cardio as the rest period between your weight sets. What this means is that over the course of your workout, you'll be burning calories via cardio and weights AND you'll be working your muscles with intense, heavy weight training as well. It's tough training but very effective!


Notes:

- As you improve your cardio ability, you can choose to increase the intensity of your cardio training between sets. You may wish to start at a lower level and gradually increase the resistance over the course of the workout or start at a higher level and keep it there. It is perfectly acceptable to keep it at a steady, moderate level, however.

- This Fat-Loss Circuit technique can be used with nearly any form of cardio exercise as long as it is convenient to go back and forth with the weights. The real key here is to maintain activity for the entire workout.

- Keep your workouts to no more than 45 minutes at the very most when doing this type of training. Any more than that and you will be breaking yourself down too much. It's an extremely demanding form of training as you'll be working every major energy system in your body. You will also find it will crank your metabolism up pretty seriously!


For a sample workout to follow, taken directly from my "Metabolic Surge - Rapid Fat Loss" ebook, please click on the following link:

http://www.fitstep.com/metabolic-surge/course/day1.htm
You will be able to print this workout and take it to the gym with you to try out.


Want to order "Metabolic Surge" right now for the low price of only $29.95? Click on the following link to order:

metabolic-surge
Your new body is waiting for you!

------------------

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at http://www.fitness-ebooks.com.

Total Body Workouts; Get a Firm Butt, Slender Tighs And Tight Abs

Total Body Workouts Get A Firm Butt, Slender Thighs And Tight Abs


Total body workouts forget any thoughts or information you read about spot reducing. Spot reducing doesn't work end of story. The only way to get a firm butt, slender thighs, tight abs and get rid of that saggy arm fat is by training your whole body each workout.

Weight training, kettlebell training, interval training, bodyweight exercises and eating healthy are your keys. In this article I am going to concentrate on the training and workouts for total body conditioning. In other articles we will look at healthy eating for lean muscle gain, fat loss and increasing your energy.

By using total body workouts you will not only get faster and much better results (inlean muscle gains and fat loss) but your workouts will be much shorter. At home or at the gym wherever you workout your workouts should take you at most 40 minutes.

If you are spending more than 40 minutes you are probably not working out at the proper intensity level. Your weight training workouts will probably be the longest in terms of time. But this can also be shortened by cutting down your rest time in-between sets.

I am a big believer in variety in workouts. By variety I mean using all the training systems I mentioned above.

Let me give you a rundown on the 4 training sytems for total body workouts.


There’s different ways to build strength, add lean muscle and lose fat:

Today a begginner bodyweight only total body workouts.

• Bodyweight Exercises. Master your own bodyweight first. Pushups, pullups, situps,
squats, etc are the best place to start. Bodyweight workouts are what I would advise to anyone who is just starting an exercise program.

Here is a begginning Bodyweight program for total body workouts:
1) Prisoner Squats
2) Push-ups
3) Burpees

Stay with this 3-4 days a week for 1-2 weeks. I want you to just get your body and conditioning level ready to take on more diffucult workouts. Work up to 3-4 sets for 8-10 reps. As a beginner if you think 2 weeks isn't enough stay on it longer you will know when its time to move on.

Coming in future articles I'll be covering the following and more.


* Weight Training. Using free weights, barbell training specifically. You can build a
massive amount of strength,lean muscle and achieve great fat loss results with just a simple set of weights.

When doing Weight training Compound exercises like Squats, Deadlifts, Presses, etc build the most strength, lean muscle and is still the best method for fat loss.
most strength the fastest.

* Kettlebell Training You can train at home, or go outside and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible.

* Interval Training What most people don’t know is that intervals are the best cardio method for fat loss. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. Intervals continue to burn calories and fat after the training session, and that’s something you won’t get from slower, longer sessions of cardio.


Total Body Workouts get A Firm Butt, Slender Thighs And Tight Abs Oh and I almost forgot get rid of that saggy arm fat!

The Busy Woman Fat Burning Workout

Busy Woman Workout Fat Burning Workout


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. Your a busy woman, 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,

For more fat burning, fitness and workout tips go to Weight Loss Fitness and Bodybuilding

Get Shapely,Slender Thighs And A Firm Butt With These 4 Exercises

How you are going to have slender shapely thighs and have a firm butt with incredible shape. If you are willing to put in the time and effort with the exercises I am about to show you that new body you desire is within reach.

Many people have the top goal of achieving a set of six pack abs, your primary goal might be strengthening, slimming and toning your legs and and having a firmer butt , giving your lower body a curvier and more shapely, yet still muscular appearance.

When your body shows good tone and definition, it really enhances your the overall image, making it well worth your time and effort.

In order to maximize both the strength potential and appearance of your leg and glute muscles, there are some key exercises you will want to focus on.

By doing so, you'll be sure you're getting the most for your time spent as well as see the quickest results possible - because no one wants to spend more time doing leg workouts than they have to.

Exercise# 1 Full Squats

One of the biggest mistakes that women make when doing the squat exercise is shorting themselves of the full movement. Most times women (and men) don't go low enough on squats. When doing your squats make sure you are going down below parrallel

The primary reason being it's those last few inches at the very bottom of the squat where you're really going to call the hamstrings and glutes into play, contracting the muscles to maximum tension.


Exercise #2 One Leg Split Squat

Another exercise that's fantastic for hitting those glute muscles while giving your behind a very curved and attractive appearance is split squats. To perform this one you simply place one leg up on a bench or box behind you, while standing on the other leg straight underneath you.



Hold either a pair of dumbbells at your side or else have a barbell resting across your back and then slowly bend the leg you're standing on to move into the squat position.


To add a little extra intensity to this movement once you've got the basic squat down, try pausing for a second at the bottom before lifting upwards. Once you're comfortable with this, then take a second pause half way through the upwards portion, and then rise back up to the full standing position.

Try and go as low as you can comfortably, and then straighten the leg again until you're at the top of the position.

After you've finished all your reps on that side, you then repeat the exercise standing on the other foot. Note also with this exercise that the further your standing foot is from the leg behind you, the more you will work the hamstring muscles while if it's directly underneath the center of balance, you'll target your quads more.

Exercise #3 Romanian Deadlifts

Next up on the list are romanian deadlifts where your feet are slightly raised upon a block or board. Having this extra flexion with the foot will put slightly more tension on the hamstring and butt muscles, upping the intensity of the exercise.

Note that if your aim is primary strength development, you may want to go without the block as you will likely lift more weight, but if you aren't as concerned with max strength and more focused on just defining the muscles, this is a good variation to incorporate into your program.

Exercise #4 Box Step Ups

Finally, the last exercise you can do to target the legs and glutes are box step ups.

These will promote the development of the quads nicely, so they will be a good addition to the deadlifts just mentioned above.

To perform this exercise you basically just stand right behind a box or bench, while either holding a set of dumbbells or while resting a barbell across your back, they also can be done with just your bodyweight.

From there, place one leg directly up on top of the box and use that leg to pull the other one up to meet it.

Once you're at the top, you have the option of stepping down with the other leg leading now, or stepping down in the same manner you stepped up.

Whichever method you choose to use, be sure you then switch feet after the set is completed, so you balance the tension placed over both the legs.


Well there you are 4 exercises to get you that firm butt, slender thighs and tight abs.

What's that? Oh what do these exercises have to do with getting tight abs?

Squats (of all forms) when done correctly and with proper form are a great ab exercise. Want six pack abs? Work your squats and see what I mean.

Okay that's it for today. The rest is up to you.

SEE ALSO

Firm Butt Slender Thighs And Tight Abs for more exercises and workout information

Tight Abs Slender Thighs And A Firm Butt

So what haven't you tried in your attempt to get a firm butt slender thighs and tight abs? And what success have you had if any? How many of the gimmicks and late night infomercial junk have you tried? The constant barage of fad diets and useless infomercial junk promising you that flat stomach tight six pack abs, a firm butt and slender thighs that you desire?

I'm going to let you in on the two ‘secrets' that will help you shed unwanted fat and reveal your toned firm butt, tight abs and slender thighs once and for all.

The first secret for a flat stomach is healthy eating. While this doesn't seem like a secret at all, most women get this wrong in spite of their best efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds and excess body fat. But healthy e ating isn't about dieting or starvation it's about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is healthy eating? Eating healthy is having protein and carbohydrates at every meal. It's grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It's eatinga healthy breakfast ( which most of us skip these days) and not drinking your calories. But most of all, eating healthy is eatingthe foods you love but in moderation instead of gorging yourself.

If healthy eatingis the first secret to a firm butt, tight abs and slender thighs, then what's the second? The second fat loss and toning secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs, firm butt and slender thighs they want so badly, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women (and men) struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their junk. But spot reduction is a myth. SPOT REDUCTION DOES NOT WORK! Think about it – have you ever met someone with a firm butt, tight abs and flabby thighs ?I Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their abs and butt, yet kept their flabby thighs.

The other myth that has led women thinking wrong when it comes to what type of exercise to do is the belief that cardio is the best solution for fat loss.

Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend because not only does an effective resistance training session burn plenty of calories while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there's another benefit of resistance training when it comes to getting a firm butt tight abs and slender thighs. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that firm butt tight abs and slender thighs you've been longing for. So get rid of the fad diets and the aerobics classes and start eating healthy and resistance training. Before long that firm butt tight abs and slender thighs will finally be yours.

Kettlebell Training For The Busy Woman (And Man)

Kettlebells will improve your quality of life. They will increase your energy level, reshape your body, increase your strength, relieve stress, increase your metabolism and take up less time.

Women often complain about how a slow metabolism contributes to their inability to lose weight. Increasing your metabolism is easy. High rep ballistic exercises and circuit training with kettlebells really boost your metabolism. You can include ballistic exercises in every workout. Swings, snatches, and cleans can be performed in numbers from one to hundreds.

That is what working out with kettlebells is all about and results come quickly. In as little as a week you can decrease body fat and see more muscle tone and definition. Kettlebells deliver on the promises. When you get the proper form down for the exercises your strength and flexibility will increase rapidly.

Kettlebell exercise workouts were made for busy women (Guys this is for you to).

Fast Efficient and Result Producing Workouts. And they can be done at home with minimal equipment.

Q: Is kettlebell training the ultimate way to train?

A: No one system is the ultimate way to train. Do not kid yourself as training is not a black and white world. Is kettlebell training effective for fat loss, strength training, and building muscle? Yes and it is a super fun way to train. In order to keep training interesting, you have to keep it fun and kettlebells are a great fit. You can benefit from kettlebell focused programs or you can incorporate kettlebell training into your current regimen. There is something for everyone.

Q: Is kettlebell training effective for fat loss?

A: Yes however pushing yourself away from the table more often and cutting krispy creme out of your diet is even more effective. Fat loss is 70% diet and 30% training. Unless you are a professional athlete where training is your job. Do not kid yourself into thinking that you train like a professional athlete unless you are one. Kettlebell training can be a very effective way to ramp up your metabolism. However, anyone that tells you that you can lose fat with kettlebell training and a crappy diet is doing you a disservice.

Kettlebell Training works plain and simple Lean Muscle Gains, Lose Body Fat Increase Your Energy and be more fit and healthier than you thought you would ever be.