Your Slimmer Abs and Thighs

Posts Tagged ‘Burn Tummy Fat’

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

Ok it’s the 3rd Week of The Slimmer Abs and Thighs Transformation and up until now you should have developed your nutrition plan, eating breakfast every morning, having 5-6 small meals containing protein, fiborous carbohydrates and healthy fats with every meal regularly throughout the day, eating as many different coloured fruit and vegetables as possible, while cutting out high calorie drinks and replacing them with water or green tea.

I would recommend going through your food diary you downloaded from the first week and highlight all the good meals with a nice bright colour and then highlight the bad foods or the missed meals with a dark ugly colour. Right now your food diary should be looking quite bright and colourful with maybe a few dark shaded areas. There shouldn’t really be many gaps either.

If it’s not and you haven’t been doing the above then go back and read over Week 1 and 2 of the Your Slimmer abs and thighs transformation.

Remember eating regularly every 3 hours or so really does boost your metabolism, eliminates cravings and help you lose belly fat.

Now onto this week’s Slimmer Abs and Thighs Transformation Tip

A common question I hear is “I’ve been exercising for a long time, but I’m still the same weight. Why haven’t I seen any results?” 

Everybody knows that if you want to see results and Lose Belly Fat  you must measure your progress with a few baseline measurements. By tracking your progress and following a few key measurements it gives you a way to track the effectiveness of your effort & commitment as well as a form of motivation, therefore if necessary, changes can be made to nutrition or exercise to get more of what you want.

The best way to permanently and consistently lose stubborn fat is to take a few key measurements and track your progress.

However, a scale doesn’t tell the whole story. In fact, your body is no doubt making small changes each day, changes that can’t always be measured by the tools we have available.

 If that’s the case, how do you know if you’re making progress?

There is no singular method I suggest for recording your progress, rather a collection of feedback and measurement tools. These feedback tools also give you the data needed to plot your course and set your goals (eg. How much weight to lose, when by?). 

Methods such as the mirror and photographs are useful, but they’re also subject to the limitations of your own self-perceptions. Other people’s opinions are useful if the feedback is honest, but they can also steer you in the wrong direction if they’re just being nice to avoid hurting your feelings.

All these methods have value, so use them. However, the best measurements of your progress must be objective measurements such as body fat percentage & circumferences. The skin-fold calipers, scale & measuring tape don’t lie.

Body Fat Scales and hand grip tests

The advantage of using a Body Fat Scale is convenience and the ability to test yourself at home – nothing beats them for convenience and ease of use. No pinching, no uncomfortable situations, and no wasting 10 minutes of precious training time! However, what you gain in convenience, you might lose in accuracy.

If you decide to use the scale, keep in mind that measuring yourself at different times of the day can produce inconsistent results because your body water level fluctuates throughout the day. If you think the scale is giving you consistent and repeatable measurements, then by all means continue to use it.

Circumferences

Circumferences can also be another source of feedback and are taken with a tape measure.

• Chest: Across the Nipple Line

• Waist: At the narrowest point of the waist, below the rib cage and just above the top of the hipbone. If there is no apparent narrowing of the waist, measure at the naval.

• Hips: With feet together, at the widest portion of the buttocks.

• Thigh: Just below the buttocks or 10inches above the top of the knee.

• Calf: At the maximal circumference between the ankle and the knee.

• Upper Arm: At the maximal circumference of the upper arm, with arm extended, palm facing forward.

The hip to waist ratio is one example of the circumference method. These tests are simple and convenient.

Waist-to-hip Ratio

It has been found that the relationship between your waist and hip size can predispose you to health risks, therefore is a good indicator of your current health. Abdominal fat is the worst fat, a lower waist-to-hip ratio means fewer health risks.

 

To figure out your waist-to-hip ratio, measure your waist at the belly button and your hips at the widest point (around your buttocks). Divide your waist by your hips.

A ratio above 0.80 for females may put you at risk for a number of diseases.

Below you can download Your Slimmer Abs and Thighs Assessment Form below so you can fill it in:

Click Here to download Your Slimmer Abs and Thighs assessment Form

Take your measurements today, fill in the chart and then we’ll re-test in 4 weeks. You don’t need to measure every day or every week for that matter. Just focus on following a healthy nutrition plan and getting your workouts done consistently.

P.s If you live in Cardiff and are interested in A Trial Workout with a Cardiff Personal Trainer then Visit www.CardiffPersonalTrainer.com to Book it today – only 2 spaces available.

Your Friend & Transformation Coach

Alex Eatly x