Wednesday, 20 May 2009
Tuesday, 19 May 2009
7 Steps to Losing Belly Fat.
7 Steps to Losing Belly Fat.
Here are my top 7 tips to getting rid of your belly fat to reveal your six pack abs.
All year you have been working hard in the gym and hitting those abs every training session.
Now its time to show them off this summer. Follow these 7 steps to have the best visible midsection on the beach.
1. Cut your calories! Its time for a caloric deficit, to help slim your waist line down, taking in a lower amount of calories will mean your body will have to breakdown more fat for energy as you keep your workouts intense.
2. Hit up intervals every time! Whenever you do cardio in your workouts you got to hit interval training this is going to increase the intensity of your workout and help boost your metabolism for up to 38 hours.
3. Keep doing your resistance training! By keeping up with your weight training you will increase your metabolism by up to 20% per day and burn more calories after your workout and muscle tissue repairs.
4. Cut out the sugar! Sugar (glucose) is fast a acting carbohydrate that you don’t need in a fat loss program, we need slower release carbohydrates to keep your blood sugar and insulin levels low. Glucose comes in nearly every sweet tasting product on the supermarket shelf. But is going to do nothing for your six pack mission so stay away from it to have visible abs.
5. Get plenty of sleep! Studies have shown that by getting 7-8 hours sleep a night will help you lose fat faster by up to 10% as your body have more time to repair and recover from your workouts.
6. Keep it short and sweet! Keep your workouts nice and short about 30-40 minutes will be great for your midsection quest. By doing shorter workouts you have to work more intensely to get results. Use shorter rest periods and faster repetitions.
7. Eat more! Eating more times in the day will help boost your metabolism more times during the day and help towards getting your six pack.
Follow these easy steps and have your six pack on show this summer!
Here are my top 7 tips to getting rid of your belly fat to reveal your six pack abs.
All year you have been working hard in the gym and hitting those abs every training session.
Now its time to show them off this summer. Follow these 7 steps to have the best visible midsection on the beach.
1. Cut your calories! Its time for a caloric deficit, to help slim your waist line down, taking in a lower amount of calories will mean your body will have to breakdown more fat for energy as you keep your workouts intense.
2. Hit up intervals every time! Whenever you do cardio in your workouts you got to hit interval training this is going to increase the intensity of your workout and help boost your metabolism for up to 38 hours.
3. Keep doing your resistance training! By keeping up with your weight training you will increase your metabolism by up to 20% per day and burn more calories after your workout and muscle tissue repairs.
4. Cut out the sugar! Sugar (glucose) is fast a acting carbohydrate that you don’t need in a fat loss program, we need slower release carbohydrates to keep your blood sugar and insulin levels low. Glucose comes in nearly every sweet tasting product on the supermarket shelf. But is going to do nothing for your six pack mission so stay away from it to have visible abs.
5. Get plenty of sleep! Studies have shown that by getting 7-8 hours sleep a night will help you lose fat faster by up to 10% as your body have more time to repair and recover from your workouts.
6. Keep it short and sweet! Keep your workouts nice and short about 30-40 minutes will be great for your midsection quest. By doing shorter workouts you have to work more intensely to get results. Use shorter rest periods and faster repetitions.
7. Eat more! Eating more times in the day will help boost your metabolism more times during the day and help towards getting your six pack.
Follow these easy steps and have your six pack on show this summer!
7 Steps to Losing Belly Fat.
Here are my top 7 tips to getting rid of your belly fat to reveal your six pack abs.
All year you have been working hard in the gym and hitting those abs every training session. Now its time to show them off this summer. Follow these 7 steps to have the best visible midsection on the beach.
1. Cut your calories! Its time for a caloric deficit, to help slim your waist line down, taking in a lower amount of calories will mean your body will have to breakdown more fat for energy as you keep your workouts intense.
2. Hit up intervals every time! Whenever you do cardio in your workouts you got to hit interval training this is going to increase the intensity of your workout and help boost your metabolism for up to 38 hours.
3. Keep doing your resistance training! By keeping up with your weight training you will increase your metabolism by up to 20% per day and burn more calories after your workout and muscle tissue repairs.
4. Cut out the sugar! Sugar (glucose) is fast a acting carbohydrate that you don’t need in a fat loss program, we need slower release carbohydrates to keep your blood sugar and insulin levels low. Glucose comes in nearly every sweet tasting product on the supermarket shelf. But is going to do nothing for your six pack mission so stay away from it to have visible abs.
5. Get plenty of sleep! Studies have shown that by getting 7-8 hours sleep a night will help you lose fat faster by up to 10% as your body have more time to repair and recover from your workouts.
6. Keep it short and sweet! Keep your workouts nice and short about 30-40 minutes will be great for your midsection quest. By doing shorter workouts you have to work more intensely to get results. Use shorter rest periods and faster repetitions.
7. Eat more! Eating more times in the day will help boost your metabolism more times during the day and help towards getting your six pack.
Follow these easy steps and have your six pack on show this summer!
Here are my top 7 tips to getting rid of your belly fat to reveal your six pack abs.
All year you have been working hard in the gym and hitting those abs every training session. Now its time to show them off this summer. Follow these 7 steps to have the best visible midsection on the beach.
1. Cut your calories! Its time for a caloric deficit, to help slim your waist line down, taking in a lower amount of calories will mean your body will have to breakdown more fat for energy as you keep your workouts intense.
2. Hit up intervals every time! Whenever you do cardio in your workouts you got to hit interval training this is going to increase the intensity of your workout and help boost your metabolism for up to 38 hours.
3. Keep doing your resistance training! By keeping up with your weight training you will increase your metabolism by up to 20% per day and burn more calories after your workout and muscle tissue repairs.
4. Cut out the sugar! Sugar (glucose) is fast a acting carbohydrate that you don’t need in a fat loss program, we need slower release carbohydrates to keep your blood sugar and insulin levels low. Glucose comes in nearly every sweet tasting product on the supermarket shelf. But is going to do nothing for your six pack mission so stay away from it to have visible abs.
5. Get plenty of sleep! Studies have shown that by getting 7-8 hours sleep a night will help you lose fat faster by up to 10% as your body have more time to repair and recover from your workouts.
6. Keep it short and sweet! Keep your workouts nice and short about 30-40 minutes will be great for your midsection quest. By doing shorter workouts you have to work more intensely to get results. Use shorter rest periods and faster repetitions.
7. Eat more! Eating more times in the day will help boost your metabolism more times during the day and help towards getting your six pack.
Follow these easy steps and have your six pack on show this summer!
Monday, 18 May 2009
Interval training the only cardio you need.
Interval training the only cardio you need.
We are all lead to believe by so many times by many in the corporate gyms that steady rate cardio sessions are best for fat burning.
I’d just like to say that this is total BS, and will never get you the fat loss results you want doing cardio like this.
However there is a way you can use cardio to help get that flat mid section or thinner thighs.
It is called interval training and from now on will be the only cardio you ever need in your workouts.
What is interval training and how does it work?
Interval training is a process where when doing your cardio workout you change the pace at which you work at regular intervals. An example of this would be running on a tread mill 10 minutes. You would start walking or jogging for the first minute then at minute 2 you would change your pace to a run or sprint for a minute. Repeating this to the end of the 10 minutes.
Interval training works far better to get rid of unwanted body fat than steady rate cardio for two main reasons.
1. Interval training helps boost your metabolism which is the rate at which our bodies use energy. Having a higher metabolic rate means we burn more of the calories we take in and store less as fat.
2. Interval training get you fitter faster by using your anaerobic system, this also means using our bodies glucose store for fuel. In turn these will have to be replaced, the body will break down stored energy fat and convert it into glucose. Reducing the amount of fat on our body.
Despite what we are led to believe in the gyms countless studies and reports have been done on this matter many of which can be found on the internet if you look. All have the same conclusion that higher intensity cardio interval training is best for losing body fat.
Ask yourself this when you are next about to jump onto the cross trainer do I want to go nice and steady to day so I can catch up with Eastenders or Corrie on the TV and keep my belly and jelly butt.
Or do I want to really work on getting rig of the wobbly bits and have a great body this summer?
I know what my answer would be......
We are all lead to believe by so many times by many in the corporate gyms that steady rate cardio sessions are best for fat burning.
I’d just like to say that this is total BS, and will never get you the fat loss results you want doing cardio like this.
However there is a way you can use cardio to help get that flat mid section or thinner thighs.
It is called interval training and from now on will be the only cardio you ever need in your workouts.
What is interval training and how does it work?
Interval training is a process where when doing your cardio workout you change the pace at which you work at regular intervals. An example of this would be running on a tread mill 10 minutes. You would start walking or jogging for the first minute then at minute 2 you would change your pace to a run or sprint for a minute. Repeating this to the end of the 10 minutes.
Interval training works far better to get rid of unwanted body fat than steady rate cardio for two main reasons.
1. Interval training helps boost your metabolism which is the rate at which our bodies use energy. Having a higher metabolic rate means we burn more of the calories we take in and store less as fat.
2. Interval training get you fitter faster by using your anaerobic system, this also means using our bodies glucose store for fuel. In turn these will have to be replaced, the body will break down stored energy fat and convert it into glucose. Reducing the amount of fat on our body.
Despite what we are led to believe in the gyms countless studies and reports have been done on this matter many of which can be found on the internet if you look. All have the same conclusion that higher intensity cardio interval training is best for losing body fat.
Ask yourself this when you are next about to jump onto the cross trainer do I want to go nice and steady to day so I can catch up with Eastenders or Corrie on the TV and keep my belly and jelly butt.
Or do I want to really work on getting rig of the wobbly bits and have a great body this summer?
I know what my answer would be......
Wednesday, 13 May 2009
Beach Bum Workout!
Try this for a tight shaped but this summer!
20 MB Plie Squats
20 BW Rear Lunges (each leg)
20 BW Standing Rear Leg Raises (each Leg)
20 DB Wide Squats
20 BW Rear Kick-Backs
20 BW Lying Hip Extensions
If 20 reps are easy then add some weight to the exercises with Dumbbells or a Medicine Ball.
BW =body weight
MB= medicine ball
DB= dumbbell
Have a great workout,
IAN
20 MB Plie Squats
20 BW Rear Lunges (each leg)
20 BW Standing Rear Leg Raises (each Leg)
20 DB Wide Squats
20 BW Rear Kick-Backs
20 BW Lying Hip Extensions
If 20 reps are easy then add some weight to the exercises with Dumbbells or a Medicine Ball.
BW =body weight
MB= medicine ball
DB= dumbbell
Have a great workout,
IAN
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