Your Slimmer Abs and Thighs

Recently I heard about another study that again stated that Cardio is completely ineffective for losing fat and a huge waste of your time! You see, Hours, days and months of cardio will not help you lose any significant belly and thigh fat…….

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Br J Sports Med. 2009 Sep 29. Beneficial effects of exercise: shifting the focus from body weight to other markers of health. King N, Hopkins M, Caudwell P, Stubbs J, Blundell J.

Researchers studied 58 overweight men and women over a 12 week cardio program (5x’s per week, 500 calories burned per session).

Overall, the group lost an average of 3.3kg – below the expected weight loss.

But worse, 26 of the 58 lost only 0.9kg (exactly 2 pounds) in 12 weeks, despite doing almost 60 HOURS of cardio!

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Don’t Rely on Long Slow Boring Cardio to Lose Belly and Thigh Fat

– Work out Less and Burn More

This is still one of the biggest mistakes I see women making when trying to lose belly and thigh fat. You tend to assume you’ll only burn calories while working out and think that long slow boring cardio will burn the most calories. This is far from the truth…

The biggest fat loss secret is to actually turn your body into a fat burning machine when you aren’t working out.

I’ve found Shorter, more intense workouts utilizing resistance training and Interval training lasting around 20-30 minutes has  a more profound effect on the calories you continue to burn 36 hours after completing your workout session and burn more overall calories and preserve lean muscle, which will make you look fit, toned and sexy.  

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In an older study (1994) researchers compared the effect of 20 weeks of endurance exercise vs. 15 weeks of interval training.

In the end the endurance exercise burned more calories overall but the interval training group burned 900% more body fat.

In another research study (1990) at the University of New South Wales studied a group of overweight women, putting them through a 20 minute cycling interval regime for 3 workouts a week for 15 weeks.

These women lost 3 times more weight than other women who exercised at a regular pace for 40 minutes.

This increased fat burning is most likely due to the elevation of metabolism that occurs following interval training.

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Train More Regularly with Shorter More Intense Workouts

Instead of relying on long slow boring cardio, stick to body transforming workouts like bodyweight exercise circuits, supersets and shorter, high intensity interval workouts such as the ‘Get Rid of Belly Fat’ Workouts…

Get Rid of Belly Fat Workout 2

A1. Prisoner Lunge x 8 Each Leg

A2. Close Grip Press-Up x 8 (Full or Kneeling)

Repeat A1 & A2 for a total of 3 times alternating between A1 & A2 with as little rest as possible.

B1. Jump Squats x 12

B2. Mountain Climbers x 8 each leg

Repeat B1 & B2 for a total of 3 times alternating between B1 & B2 with as little rest as possible.

C1. Reverse Lunge x 8 each leg

C2. Burpees x 12

C3. Press Up Plank x 30sec

Repeat C1, C2 & C3 for a total of 3 times alternating between C1, C2 & C3 with as little rest as possible.

Get Rid of Belly Fat Workout 2 Video

If you haven’t signed up for your FREE 6 Week ‘Get Rid of Your Belly Fat’ Video & Ipod Workouts then click here:

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As for shorter, high intensity intervals, these are a type of “cardio” workout where you alternate brief, high intensity periods of exercise (where you work out as intensely as you can), with active recovery periods, where you slow down just long enough to catch your breath.

The shorter, more-intense your session, the more calories you burn and Ultimately  more belly and thigh fat you’ll lose.
For example, pick Star Jumps

Warm-Up – 3 minutes marching on spot, gradually building up speed until you are jogging on the spot.

Star Jumps for 30-60 sec
Rest by marching in place for 30 sec
Repeat 4 to 6 times

Cool-Down – March on the spot for 3 minutes  before performing stretches for the front of your thighs, back of your legs and calves, holding each for 30 seconds.

You can pick any type of exercise for your belly and thigh fat burning intervals, not just star jumps:-

• Squats
• Squat Jumps
• Burpees
• Runners
• Running on the spot
• Sprints
• And so on….

Alternatively you could try skipping.

Skipping

If you really want to burn calories fast at home with some basic equipment then grab you’re skipping rope and get jumping. They are inexpensive and can easily be used for Fat Loss Intervals at Home to greatly increase your metabolism and lose lbs of Fat in very little time.

It doesn’t matter if you’re a complete beginner or pro – skipping is really easy to pick up and can be performed in most places at your own level for your Fat Loss Intervals.

How to get started

If you’re a beginner, creating a ‘circuit’ by mixing short periods of skipping with marching on the spot or some strength training exercises. This will help you build up to longer periods of skipping very quickly.

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Take home point: stop wasting your time and quit the long bouts of slow boring cardio and get the body you deserve with home fat burning workouts you can get done in less than 30 minutes to lose belly and thigh fat.

 

Your Friend and Transformation Coach

Alex Eatly x

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