Thursday, August 27, 2015

[Video] 10-Minute Strength-Training Fat-Burning Workout

This short workout is designed to help you build strong muscles to help increase your metabolism and burn fat. As we discussed on Tuesday, building muscle strength is important for boosting your metabolism, so you can burn more fat even after your workout is done.

Alternate this workout with some short-interval cardio throughout the week, and watch your excess fat melt away!

This is a short workout, but that doesn't mean it's easy! It's only a few minutes long, but it's intense. Keep in mind this workout does not include a warm up, so you will want to warm up gently first, and do some stretches at the end to lessen muscle soreness.

So grab some weights and a mat, and 10 minutes, and let's burn some fat!

Tuesday, August 25, 2015

How Strength Training Helps Burn Fat Faster

While you may have heard that the best way to burn fat is through short-interval aerobic exercise, you can also burn fat with certain types of strength training. This is because, the more muscle you have, the more fat you can burn though normal activities - meaning, you will be burning fat even when you're not working out! You can also combine aerobic exercise with strength training to get a double whammy effect against fat.

Here are several methods of strength training you can use to burn fat and lose weight:

Note: Don't worry about bulking up - if this is a concern for you. Strength training doesn’t necessarily have to bulk you up. It can actually tone your body and help build your muscles just enough to help hold your body in more perfect alignment. Doing so can help you appear thinner and reduce body fat at the same time.

1. Circuit Training

This is something you can find at different studios that involve doing each machine for a specific period of time - usually at a fast pace. It’s a good way to get both cardio in and strength training. Usually there is little or no rest in between each machine and exercises are done in between machines as well.

2. Isometric (Or "Slow-Burn") Weight Training

This is a type of resistance training where you use the weights by holding them at certain angles for 30 seconds to one minute instead of doing faster repetitions. This kind of strength training can also be done without weights. For instance, doing planks works well too. It increases strength and stamina.

3. High-Volume Training

This type of strength training involves working one muscle group per week, concentrating on cardiovascular the rest of the time. This gives the muscle groups ample time to recover allowing for the best and most efficient building of strength training without bulking up your muscles. You can build long, lean muscles with high volume training.

4. Core Exercises

Doing core strength training exercises such as Pilates and yoga will help your body become a fat burning furnace. Try hot yoga, or purchase a Pilates machine to use at home for no excuse workouts that build endurance while building strength. The better shape your core is in, the better your fitness level will be and the more fat you’ll burn.

5. Resistance Training for Building Strength

Using your own body, bands or other methods to provide resistance during exercise will build your strength and muscles which will also burn more fat off your body. The great thing about resistance training is that you can combine it with cardio for increased results. Use bodyweight training, or choose simple tools such as resistance bands, or more advanced workout equipment like the resistance exercise chair.

6. Mixed Exercise: Cardio Plus Strength Training Combined

Many exercise gurus have put out videos and programs that combine cardio with resistance training that work extra well. You can typically work out for half the time by combining the two together in creative ways and burn more calories. You can seriously blast fat away with these programs - and many of them are a lot of fun!

Try this one, for example: Shaun T's FOCUS T25 Base Kit - DVD Workout

7. Cardio Then Strength Training

You can also burn fat by doing the exercises separately. The strength training builds muscle, which burns more fat, and the cardio burns fat. You can do the cardio and the strength training together or separately. Studies show that it doesn’t really matter, other than the fact that when you do it together you can do it in half the time.

Burning fat through strength training is a two-pronged effort. You’ll need to combine strength training with some sort of cardiovascular exercise for it to be the most effective and to avoid having bulky muscles. But, for long-term fitness goals, this is your fat burning answer.

Thursday, August 20, 2015

[Video] 20-Minute Metabolism-Boosting Workout

All types of exercise are not created the same. Some kinds of exercise are more effective at burning fat, and at boosting your metabolism, so you will continue to burn fat long after your workout is done. In general, long-session endurance exercise is not that great at building your metabolism.

What is? Exercise that is done in shorter, more intense intervals, and that builds muscle at the same time as getting your heart rate up. More muscle mass means more fat burning effect throughout your day.

This short workout combines the cardiovascular effect with muscle building exercises using just your own body weight.

All you need for this workout is a mat, so let's grab some water and get your metabolism going!

Tuesday, August 18, 2015

Trying to Burn Fat? Avoid These 11 Foods

Welcome back!  Sorry for the missing workout last week - we got back from vacation so late that I didn't have time to post one. Don't worry - we've got a great one coming on Thursday that will really help boost your metabolism and melt away those stubborn pounds!

But today, we're going to talk about food, because as important as exercise is, when it comes to burning fat, there are two parts to the equation....

When embarking on a fat burning regimen, it’s important to realize that there are foods that people pass off as healthy that aren’t! The following foods should be avoided if you're trying to burn fat and lose weight. Thankfully, there are always delicious substitutes so you will never feel like you’re missing out.

Italian olive oil, both oil and an oil bottle ...
 (Photo credit: Wikipedia)
1. Overt Fat – This includes processed coconut oils and olive oil. While these types of fat may be the healthier kind, remember that they still contain a lot of calories. It might surprise you how much fat many people add to their food without realizing it. If you still want to use overt fats like this, be sure to measure every teaspoonful. Or, instead of overt fats, try enjoying the naturally occurring fat contained in a serving of nuts, fresh coconut or 1/4 of an avocado. These whole foods contain other important nutrients and fiber that help you feel full and provide your body with good nutrition.

2. Empty Calories – If everything you eat is full of nutrition, it’s more than likely your body weight will balance all on its own - without you even having to try too hard. Instead of crackers for a snack, choose slices of fresh apple; instead of cheese made with dairy, try eating a nut based cheese in small quantities on celery.

3. Low Fat Dairy Products – Some say that you’ll lose more weight overall if you avoid dairy products entirely, but the low fat and fat free varieties are the worst because they are often full of processed sugar to make up for the lack of fat. You might think these are "healthier," but the truth is they are anything but!

4. Processed Sugar – White sugar and all processed sugar, including the new agave products, can be chock full of calories - and they spike your blood sugar, which causes weight gain and over time, can lead to diabetes. While one might be slightly better than the other, when it comes to calories it’s best to stick to real, whole, ripe fruit in moderation to get your sweets in. Again, these contain fiber, vitamins, and other nutrients besides just the sugar. And avoid any type of processed sugar, including things they try to pass off as healthy. Just say NO to sugar! It's one of the most important substances to avoid if you're trying to lose weight - or just be healthier in general.

5. Fast Food – Most fast food is terrible for you even when it tries to be healthy. Some fast food salads can top 2000 calories for one serving when combined with the fatty dressing they provide with it along with the fried chicken on top! If you want to order fast food, order the salad without the dressing, without the croutons, and without the meat for best results. Oh, and skip the crackers too. Come to think of it, that salad doesn't sound too appetizing now, does it? It's better to make your own at home with fresh ingredients, so you can control what goes in it - and it'll taste better too!

6. Processed Food – Whether it is freeze dried veggies, or flavored yogurt, the best thing you can do for your waistline is to avoid processed food like the plague. That includes protein powders and other potions. You want to shoot for 100 percent whole foods, as close to nature as possible. These contain the full range of nutrients your body needs to maintain a healthy weight.

7. Smoothie King Smoothies – Not to pick on Smoothie King, but most smoothie joints have a serious problem. Pretty much nothing in them is actually healthy. Everything has extra sugar by the truckloads and should be avoided at all costs. If you like smoothies, it's really easy to make your own at home in a jiffy! Just combine some fresh or frozen fruit, vegetable juice such as carrot, a handful of fresh spinach, and maybe some plain yogurt with a dash of honey in a blender, give it a whiz, and voila! Healthy smoothie at the ready!

8. Fancy Starbucks Drinks – These drinks are high in sugar and fat, and the “fat free” and “sugar free” varieties are full of dangerous chemicals that should be avoided as much as possible as well.

two slices of toasted white bread
Avoid white bread (Photo credit: Wikipedia)
9. White Bread – If you are going to eat bread, eat the highest nutritional bread you can such as sprouted bread like Ezekiel Bread. It has no preservatives, and has a lot of nutrition in it that many other types of bread don’t have. It also is easier to digest, and higher in protein.

10. Salt – Most food already has plenty of salt in it. A good way to cut down on salt is to use it during cooking but remove it from the table. The amount that is included in a recipe is usually the ideal amount for taste. There is no need to add more.

11. Fatty Salad Dressings – Mentioned above, fatty salad dressings are the bane of existence for healthy vegetables. Instead, make your own low-fat dressings by blending fruit with balsamic vinegar or using natural fats like avocado. Extra virgin olive oil is okay in moderation - just pre-mix it with vinegar and spices and you'll use less than if you dump it on the salad separately.

There are probably plenty of other unhealthy things you can do without. Each time you have a choice of what to eat, choose the item that is closest to a natural, whole food source for the healthiest and best fat burning results.

Tuesday, August 11, 2015

9 Ways to Boost Your Metabolism

There are many little things you can do during the day to increase your metabolism - from moving around more, to ensuring that you stay hydrated. The following suggestions can help you rev up your metabolism, making it easier to lose weight and get healthy.

1. Drink Cold Water – Drinking cold water forces your body to heat up the water to digest it properly, thus using more calories and boosting your metabolism.

Image courtesy of stockimages at
2. Start Your Day with Exercise – Movement increases metabolism during the activity and long after you’ve stopped the activity. Start your day with exercise and find other times during the day to keep moving.

3. Use Caffeine – Many people balk at the idea of purposely ingesting caffeine but let’s be honest - it’s in many supplements and drinks, and most of us use it. If you have no health issues that make it impossible to use, realize that it does boost metabolism but be careful and use in moderation. Try green tea, or resveratrol for healthier options.

4. Eat Healthy Lean Protein – Don’t add protein powders and processed ingredients to your food. Instead, eat healthy lean proteins which can be found in vegetables, legumes, fish, and lean meat.

5. Drink Green Tea – This is loaded with antioxidants, caffeine and something called EGCG (Epigallocatechin gallate) which is thought to boost metabolism.

6. Try Gym Machines – Sometimes it can be hard to exercise at the gym and the machines look scary. But some machines are extra good at burning calories with less work, such as elliptical machines.

7. Eat Omega 3s – These are found in salmon, hemp seeds, flax seeds and chia seeds, and are all great ways to get in your Omega 3s which help lower the risk of heart disease, depression and dementia.

8. Try a Juice Fast – This consists of juicing vegetables and fruit for three to seven days instead of eating regular food. It’s important to ensure that you drink the juice whenever you are hungry and still get in your normal amount of water each day. A juice fast is a good way to jump-start your metabolism in a way that fills your body with nutrition.

9. Take Resveratrol Supplements – This ingredient, found in red wine, grapes, cherries, and cranberries, reacts on the body a lot like caffeine. It increases motivation and revs up the metabolism - and it may be a healthier option than caffeine.

Whichever methods you chose to incorporate into your life, it is important that you talk to your health care provider to make sure that you are generally healthy.

Adding supplements and even exercise can be dangerous for some people, especially if you’ve been sedentary for a long time. So it’s important that you go to your doctor, get a clean bill of health, and then work gradually toward boosting your metabolism in the healthiest ways that you can find.

Thursday, August 6, 2015

[Video] 10-Minute Fat Burning Cardio & Toning Workout

This 10-minute workout will get you moving, help tone your entire body, and burn fat fast, so it's great for the busy mom (or dad) on the go!

Each exercise is done for 45 seconds, with 15 seconds of rest between each interval. Get ready to work your abs, glutes, upper body, and more, and the cardio helps with the fat loss aspect.

No equipment is required, so you can get a great workout just about anywhere, in just a few minutes.

Check it out here:

Tuesday, August 4, 2015

The 9 Best Fat Burning Exercises for Women

If you're a busy woman who may be a mother, have a career and who still needs time left over for your partner, it’s not always easy to find time to exercise. It you're looking for fat burning exercises to fit that busy life, the best ones involve aerobic activity that gets the heart pumping quickly. Even a short 15-minute interval cardio workout can really help boost your metabolism and burn fat fast.

Here are some great exercises to try:

Image courtesy of tiverylucky
1. Running – Even though not everyone can practice running safely (check with your doctor first), running is still one of the best ways to burn a lot of calories fast. Try sprinting fast for twenty seconds, then jogging at a slower pace for a minute and repeat. Wear a sports bra and supportive fitness clothing especially made for women for added safety.

2. Fast Walking – A safer method of burning calories fast is walking quickly. There is a lot less impact, but you won’t be able to cover as much ground. However, the safety can’t be beat as you won’t cause any damage to your joints or internal organs with fast walking. You can also do this in intervals like you can with running, to help boost your metabolism.

3. Swimming – If you need a super low impact form of exercise that can burn a lot of fat, try swimming. But, you can’t just do any kind of swimming. Shoot for moves that cause you to use all of your body, your arms and your legs such as the butterfly stroke and the breast stroke, so that you can burn the most calories and fat with each movement.

4. Aerobics – You know the good old-fashioned dance aerobics that your momma used to do? It is popular for a reason: it works. It’s also fun to do and you can burn an enormous amount of calories in a short period of time if you make large, exaggerated movements.

5. Dance – Almost any sort of dancing is a great calorie burner. If you wonder why you were skinny “back in the day,” it is probably partly due to going out dancing on the weekend. Dancing is also a lot of fun to do! You want to do dances that cause you to breathe hard and sweat. Don’t be shy either; you don’t even need a partner. You just need good music and a little space in your living room!

6. Spinning – This is a type of bike riding where the bike doesn’t actually move, and you have a leader running you through the paces in super-fast intervals with fast intervals. This is for advanced exercise veterans and not for the infirm, as it is usually quite challenging.

7. Jumping Jacks – The exercise you did in PE during elementary school is actually an excellent fat burner. You need to make big movements and move quickly to get the full effect. Try doing three sets of 100 reps to get your day moving.

8. Jump Rope – This is an excellent way to burn fat for anyone - and it's really fun too! You can move very quickly and try different types of moves from jumping, to skipping, to one leg or two. Shoot for three sets of 100 reps.

9. Rebounding – Made popular by astronauts, this form of exercising which requires that the exerciser jump up and down on a small trampoline has great benefits outside of fat burning. It works every muscle in the body and burns an enormous amount of calories - twice as much as running in some cases, without the stress on the body. It's also a ton of fun, and will make you feel like a kid again!

Besides these exercises, ensure that you drink enough water, eat less fat, and watch your caloric intake. However, don’t cut your calories too much to avoid the starvation effect that causes your body to shut down its fat burning efforts.