Thursday, January 28, 2016

[Video] High-Intensity Interval Training Fat-Burning Workout

If you're trying to lose fat, high-intensity interval training can really help boost your fat-burning potential. With HIIT, you can get a great workout in just a few minutes, and reap the benefits of fat burning for hours after your workout ends.

Here is a 20-minute HIIT workout that will help supercharge your fat burning and melt away those extra pounds. This is bodyweight workout, so you won't need any equipment at all (you can use an exercise mat if you like, but it's not necessary). With only 2 minutes per exercise (4 sets of 20 seconds each, with rest intervals in between), you won't get bored either!

This workout includes a full warm up and cool down sequence to prepare you for the workout, and stretch your muscles afterward. Yep, that's right - you can get a full fat-burning cardio workout in in just 20 minutes!

Now grab some water, and let's burn some fat!

Tuesday, January 26, 2016

10 Tips for Burning More Body Fat

A major component in losing weight is to burn fat. You’ll need to burn fat every day for long-term weight loss results. Remember that small steps each day can add up to big results after a period of time. If you follow these tips, you won’t be in the same place six months from now that you are in today, and a year from now, you will be able to say you actually kept your New Year's Resolution to lose weight - and keep it off!

1. Move Every Day – Exercise is the MOST important component in burning fat. You want to walk fast, skate, swim, dance, and hike. Do whatever you can to keep moving as much as possible during the day. If you have a sedentary job, consider asking your boss for a stand-up desk or a treadmill desk. Studies show that sitting more than four hours a day is deadly.

2. Eat a Healthy Breakfast – When you get up, within about an hour of rising be sure to eat a healthy breakfast such as steel cut oats and berries. Add some whole, non-homogenized milk (raw if possible) for added delicious flavor and nutrition.

3. Get Some Daily Cardio – Aside from purposeful movement every day during work, it’s important to add in purposeful cardio for at least 30 minutes a day. You want to get your heart rate up for about 30 minutes through running, fast walking, dancing or other movement - but not necessarily all at once. Some studies have found that steady-state cardio actually helps your body conserve fat, instead of burning it, so you may want to try high-intensity interval workouts such as PACE instead.

4. Add Strength Training – Any type of resistance training can help you build your strength, whether by resistance bands or weight lifting. You don’t have to build bulky muscles. You can do daily planks for your strength training if you want to. Yoga and other types of body-weight exercise are great for strength training and flexibility at the same time - plus they don't require purchasing any expensive exercise equipment!

5. Eat More Vegetables – Try filling half your plate with vegetables without a lot of added fat, salt or sugar. Vegetables of all kinds are good for you. There are no “bad” veggies. Not even potatoes are bad for you. It’s what you put on them that could be bad.

6. Eat More Fruit – Unfortunately, fruit like bananas and avocado have gotten a bad rap due to advertising by the processed food industry. But, the truth is, fruit is good for you and you should eat it in abundance. (Keep in mind that some fruits are very sweet, and could pose problems for people with blood sugar issues. However, consuming them with some fiber and healthy fats will help slow the release of sugar into your blood.)

7. Supplement Where Needed – No matter how good a diet you eat, there are times you may need to add supplements. The very best way to know is to get tested by your doctor to find out where your levels are. Ask them to look at your vitamin B12 and D levels specifically, which are ultra-important for your health.

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8. Reduce Stress – Stress can cause a build-up of body fat due to increased production of cortisol which tends to cause fat to build up around the belly. People with a high level of belly fat are more likely to have cardiovascular issues and/or diabetes. Try meditation, prayer, silent reading, yoga, and other stress-reducing activities.

9. Get Enough Sleep – Sleep is very important to aid in burning fat and overall weight loss. Most people need at least 7 to 9 hours of sleep a night. The best way to figure out how much sleep you need is to go to bed earlier and earlier each night until you can wake up consistently at the time you need to rise for work each day without an alarm.

10. Drink Plenty of Water – Hydration is very important for proper digestion of nutrients, as well as eliminating fat. Be sure to drink at least eight glasses of water a day, and drink even more when you sweat, ingest caffeine or during dry weather.

Burning fat is easy when you know how. The important thing to remember is to do at least one or two things each day to work toward your goal. Avoid doing things that are contrary to your goal and you will be successful.

And be sure to check back here every week for our fast, fun, fat-burning weekly workouts!

Thursday, January 21, 2016

[Video] 15-Minute Fat-Burning Home Workout

Ready to burn off some of that extra fat? Throw this fast-paced bodyweight workout into your routine, and you'll burn fat fast, while getting a great full-body workout.

This workout requires no equipment, so you can do it anywhere, and it only takes 15 minutes, including a warmup and cool-down; now you have no excuse not to work out!

You don't have to join a gym this year to get fit. Just check back here every week for a new, fast, effective workout that will keep you in shape without spending hours exercising - and they're all FREE!  Bookmark your favorites for future reference, and rotate in a new one every week for added challenge and it will never get stale!

Now let's work out and burn some fat!

Tuesday, January 19, 2016

Supplement Your Workouts With Fat-Burning Foods

When trying to get rid of that holiday weight, it's important to eat the right foods, along with doing the right exercise. Believe it or not, there are foods that you can eat that will increase the amount of fat your burn and that, along with exercise, can turn your body into a fat burning machine that burns fat 24/7. Try adding these foods to your daily diet for best results.

1. Whole Grains (But NOT Wheat!) – Steel cut oats, and some sprouted grains are okay to consume in small amounts. One cup per day will be enough to fill you up and provide excellent fat burning properties. Wheat, on the other hand - even whole wheat - has inflammatory properties that can lead to weight gain, so it is best avoided entirely if you're trying to lose weight.

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2. Grapefruit – Start your meals with half a grapefruit to take advantage of the fat burning effects and boost your weight loss.

3. Nuts and Seeds – Full of good fats, nuts can fill you up, give you added nutrition and improve satiety. Be careful, though; nuts are high in fat. One handful a day is plenty. Seeds like flax, sunflower, and hemp are lower in fat, high in Omega 3s and 6s and super good for you.

4. Hot Peppers – Add hot spices to everything you eat and watch the pounds melt away. The added heat produced with hot sauce and hot peppers has been shown to increase metabolism both during and after your meal.

5. Cinnamon – This spice helps thin the blood, boosts body heat, and burns calories and fat when added to your food. Try making a tea with hot water, lemon and cinnamon with a little honey to help it all go down.

6. Green Tea – Full of beneficial antioxidants and something called epigallocatechin gallate, green tea can boost metabolism and aid in burning fat. Be careful about the caffeine, and consume in moderation. A cup or two per day is plenty.

7. Berries – Great as an anti-inflammatory and full of resveratrol which boosts metabolism and aids in weight loss. They’re also low in calories, so eat all you care to.

8. Beans and Legumes – You can eat a lot more beans and legumes than you might think. They are high in protein and other essential nutrients. Aim to have a cup every day.

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9. Leafy Greens – You can eat a lot of leafy greens without ever having to worry about how much you’re eating. Prepare them without adding fat with some balsamic vinegar, shredded carrots, and salt and pepper and they’ll taste just like Mom’s. Or drizzle with extra-virgin olive oil and balsamic vinegar. You should shoot for eating a pound or more of leafy greens each day.

10. Fatty Fruits – Yes, it may sound strange, but coconut, olives and avocado are really good foods to eat that will not only fill you up, but also give you added nutrition and healthy fat which will curb hunger and fill you up on fewer calories.

Burning fat is a full-time job, and adding these foods to your diet on a daily basis will make it a lot easier to burn more fat, faster. Start today with one food at a time, until you’re enjoying all of these foods every day.

For more information on fat-burning foods, check out the Fat Burning Kitchen.


Thursday, January 14, 2016

[Video] 30-Minute Fat Burning Cardio Workout

This intense fat-burning cardio routine will get you moving right away from minute 1, all the way through this awesome 30-minute workout. The energetic music will keep the beat going for you, while the the quick, no-nonsense instruction and countdown at the bottom of the video will make sure you know what you're supposed to be doing and when.

The workout consists of a 6-minute warmup, an 18-minute series of fun cardio moves to blast fat and burn calories while toning your entire body (with a 1-minute water break in the middle), and 5 minutes to stretch and cool down. Beginner modifications of each exercise are demonstrated by the girl on the far left.

This is a body-weight workout, so no equipment is required, although it is recommended that you wear good athletic shoes for this workout.

Now grab some water, and let's work out!

Tuesday, January 12, 2016

How What You Drink Affects Your Weight Loss Goals

What you choose to drink can make a difference in achieving your weight loss goals for your New Year’s resolution. Many drinks contain what is commonly referred to as empty calories. This means they are full of sugar that your body does not need.

Of course, the best way to quench your thirst is always going to be good old water, but there are times when you may want to enjoy something different, participate in sports or exercise routines where you need quick replenishments of vitamins and carbohydrates, or maybe you need an energy drink to get through a long day at work. These are fine, as long as you make wise choices that will not hurt your weight loss goals.

Soda Should be Avoided

Soft drinks on shelves in a Woolworths superma...
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Soda is one beverage that has absolutely no nutritional value. All it has is sugar and carbohydrates that can lead to weight gain, thereby sabotaging your weight loss efforts. As a carbonated drink, even if you decide to drink a diet version, this is still not healthy for you. Much of the carbon can make you bloated due to its high content of sodium; this is something that you don’t need. AND, some studies have shown that the artificial sweeteners in diet drinks have harmful side effects, and can even increase appetite and make you want to eat more - not at all what you want to be doing when you're trying to lose weight! Just stay away from sodas altogether.

The Right Kind of Coffee Can Be Enjoyed

You may love those fancy drinks that you can get at almost every coffee shop around the world. You may think it is just coffee, so there is no harm, but there is. Many of these rich, flavored coffees are full of excess sugar and milk, meaning lots of extra calories.

If you desire a cup of coffee, stick to regular brewed black coffee. If black coffee is not your preference, use a safe sugar substitute and real milk - none of those chemical-filled non-dairy creamers. Coffee is great at providing you energy and is also known to assist weight loss goals as it curbs your appetite, so this is one drink you can enjoy wisely, in moderation.

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Sports Drinks are for Sports

There is a common misconception that, because a drink says it is a “sports drink” that it is healthy. Only a select few of these sports drinks are healthy, and only for those who have participated in a grueling sporting activity or long-distance running. These drinks are not for children to have for lunch, or for you to have just because you are thirsty. A very healthy alternative to sports drinks for the average person is plain water.

Vitamin Drinks Aren't Always Good For Your Goals

Another common misconception among consumers is the selling of popular vitamin drinks. To save you from hurting your weight loss goals, read the label. It is most likely high in sugar and calories. Yes, it has vitamins, but you can simply take a zero calorie vitamin supplement with water and still get your vitamins without the extra calories.

Alcoholic Drinks Only In Moderation

Alcohol is sometimes hard to avoid in social gatherings, so don't beat yourself up about that occasional glass of wine. Alcohol is okay once in a while, in moderation. If you choose alcohol, the least calories are found in hard liquor. If this is not your choice, the next best option is wine (in moderation), or very low-calorie light beers. Avoid fancy drink mixes that are loaded with extra sugar and calories. You can still have your social alcoholic drinks on a weight loss plan, it’s just about controlling the amount and making lower calorie choices.

Thursday, January 7, 2016

[Video] New Year's Resolution Booty Challenge Workout - Day 2

Welcome to 2016! Have you made your resolutions yet?

As we mentioned last week, this month we're going to focus on some quick and intense workouts to get you back in shape after the holidays. This week we're continuing that mission with the second in a series of workouts focused on your butt, so you can get that booty in tip-top shape by spring!

Last week we shared Day 1 of this workout series, so be sure to check it out if you haven't already.

This one is also only about 10 minutes long. You will need a mat, and you may wish to have some ankle weights, but if you want to do the workout without these that's fine as well. You will also need one 10-15lb dumbbell.

Now grab a mat and let's get that booty in shape!

Tuesday, January 5, 2016

How to Give Up Fast Food for the New Year

The start of a new year is a great time to make a commitment to better health. If one of your New Year's Resolutions is to lose weight, along with getting more exercise, you will also need to make healthier eating choices. One of the best things you can do for your health, and your waistline, is to stop eating fast food.

We all know that after a long day at work, it is so easy to drive to a fast food drive-thru and order a quick meal for the entire family. But during this time we are probably just focused on the time we are saving, and not the calories we are consuming.

Eventually, continuing a fast food regimen can lead to you becoming overweight. Just by cutting out fast food from your diet, you can lose weight quickly. Setting this as one of your weight loss goals for the New Year can easily be accomplished once you have identified it as an area you want to change.

Make a Commitment

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The first step in reaching your New Year goal of giving up fast food is to make a commitment to do so. When you make a commitment to yourself, and accept that as something that you want to delete from your life to live healthier, you are also identifying a benefit.

Giving up something that you may love is not easy, but when you have it attached to a benefit, you will be more inclined to stick to your goal. If you don’t see a benefit, the opposite will happen, and you will revert back to your old habits. Once you stop eating fast food, however, and begin eating healthy, real, whole foods, you'll probably find you actually don't miss it as much as you think you will!

Cook Meals Ahead of Time

To avoid those days where you work late or the children have activities that get done late, cook extra meals on the weekend and freeze them in serving size containers. Just by taking the extra time on the weekend to cook a little more than you normally would, means you can have extra food readily available that just needs to be reheated.

When you know that you have something that you can simply place in the microwave for a few minutes to feed yourself and your hungry family in minimal time, spending money on fast food may not even cross your mind. After all, fast food is just about that – getting food quickly.

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Keep Healthy Snacks Available

Keep healthy snack bars or dried fruit available in your bag or purse for those times that you or your children are so hungry after leaving work or an event. Choosing to eat a healthy snack will curb your appetite and make you less likely to pull up to a fast food restaurant for a quick snack.

By keeping non-perishable food available at all times, you will never be caught off-guard. You will give your hunger satisfaction for at least two hours, which is more than enough time to drive home and cook a healthy meal. It’s all about choices.

Choose Healthy Restaurants

If eating out or grabbing a quick meal is your only option, make wiser choices on where you eat. While you are not hungry, research and look for other places to eat that may be healthier for you and still provide a quick meal.

Many natural food stores now have food bars and freshly prepared healthy meals that can be warmed up in the store or eaten cold. These stores are giving you the option to make good choices and to stick to your health plan of not eating fast food that is full of fat and salt.

Staying away from fast food is not as hard as you may think. All it takes is some pre-planning and that deep desire to make a change for yourself to live a longer, healthier life.

For lots more tips on eating healthy, along with delicious, healthy, and fast recipes to prepare at home, be sure to check out our Cooking From Scratch blog. In fact, we're actually doing a series this month on eating to lose weight, so go check it out!