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.

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