Exercise like Britney Spears with this workout celebrity personal trainers have prescribed for the crazy mother of two. This quick, effective, and easy ab routine will have your core and stomach looking flat and toned in no time. Put fitness into your daily routine for best results.
A wonderful five minute exercise routine to tone your chest and back for a great bikini body.
I’ve got a new found love for fast workouts.
Why?
Well besides the fact that you can get A LOT done in a short period of time, which is paramount for a busy dad, busy business owner…and a guy who just doesn’t want to spend every waking moment doing fat loss workouts.
Who’d a thought? A personal trainer who doesn’t want to spend all his time doing workouts!
But it’s true. I’ve got better things to do than spend hours doing fat loss workouts and I’m willing to bet you do too.
You’ve got work requirements. You’ve got kids that need to get ready for school, lunches packed, homework that needs to be done, after school sports and activities like band or dance…man kids take up a lot of free time!
But on top of that you probably just don’t like to spend a lot of time working out. The people who enjoy doing long fat loss workouts are few and far between, so it’s probably music to your ears when I tell you that you can get fast workouts in that are just as, if not more, effective than longer workouts.
It’s just a matter of cutting out all the “isolation” movements like triceps kickbacks, crunches, torso twists, etc. and stick to movements that move a lot of muscle which means they burn a lot of fat.
That is the true key to fast workouts. Sticking with big movements and combination exercises, and cutting out the frivolous movements that do little to nothing in terms of fat loss.
But what do fast workouts look like? Do fast workouts have to look like some sort of new-age aerobics class?
Gosh no! Don’t even mention aerobics in the same breath as fast workouts. All I can think of when someone says aerobics class is leg warmers, spandex and Jane Fonda…and those 3 things don’t bring up happy thoughts!
I’m going to make it very easy for your to perform your fast workout.
I’m going to let you choose from the following exercises and create your own fast workouts.
Here’s the exercises, or groups of exercises, you have to choose from:
1) Squat w/Shoulder Press
2) Push-up and Squat
3) Dumbbell or Kettlebell Swings
4) Burpees with a Push-up at the bottom
You’ll notice that all of those exercises have one big thing in common. They all work virtually every single muscle in your body and get your heart pumping fast which will help you to burn a lot of fat.
Here’s how I’m going to have you perform your fast workouts.
Pick one or two of the above exercises.
Do the following for 4 minutes:
Perform the exercise as fast as you can, with perfect form, for 20 seconds.
Then rest for 10 seconds.
Repeat until 4 minutes is up.
Yes, that’s it.
If you do the exercises and fast workouts properly you will be panting like a shaggy dog on a hot summer day and will be begging for mercy.
Here’s the key for these fast workouts and using the exercises I have outlined above…pick a weight that makes the exercise difficult, but not so difficult that your form suffers and make sure you use perfect form when doing each and every repetition.
Poor form will make the workout useless and could even make you hurt yourself.
Because this fast workout only takes 4 minutes you can do it pretty much any time you have a few minutes, and sweat, to spare. But my recommendation is to do it first thing in the morning, before you let anything else get in your way. That way you’ve got the workout in and done for the day so that if anything else comes up and you miss your workout for later on in the day at least you got this killer fast workout in.
To see pictures and descriptions of the exercises in this article head to http://www.FatLossToGo.com/fast_workouts.html
To learn how to lose fat while only working out for 15 minutes a day go to http://www.FatLossToGo.com
Most fitness goals include weight loss, or the reduction of fat content, in one way or another. Whether we want to lose a couple pounds, change a clothing size, or gain muscle mass, loss and control of our fat content is usually part of the plan.
Just as it is necessary to know what steps to take to meet your individual fitness goals, it is just as important to know what not to do. Avoid the following top ten mistakes that are sure to ruin your fitness efforts:
1. Fail to Plan.
It’s been said over and over: “If you fail to plan, you plan to fail.” Working out without a pre-determined workout regime is similar to going on a trip without directions; most likely you’ll end up getting lost. Don’t make this common mistake. Enlist the aid of a qualified personal trainer to design a proper resistance training and aerobic program. Purchase one of the many guides to fitness programming and educate yourself on the basics.
2. Compare yourself to others.
Go into any gym and you’re sure to see grunting exercisers muscling their way through workouts. Meanwhile, the group fitness studio is filled with twirling, panting, leaping students who look more like they’re auditioning for a music video than participating in an aerobics class. Don’t even think about trying to emulate them. At the very least you’ll get discouraged that you can’t keep up; at the worst you’ll get hurt.
Keep your expectations realistic. A beginning expecting to bench 300 pounds in the first month is doomed to failure. Better to increase strength incrementally over time. Likewise, presuming that you’ll lose 100 pounds of bodyfat on a new diet in three months will never happen. Set realistic goals that will keep you motivated and concentrate on yourself, not others, throughout the process.
3. Too little exercise.
Contrary to what popular exercise programs would have us believe, it is simply not enough to put in three or four exercise sessions per week and expect major results. Weight loss and body composition changes are results of cumulative lifestyle choices, not just exercise in the gym. There are 168 hours in a week; expecting to lose weight by just spending 1% of our available time being active is ridiculous.
This doesn’t mean you need to spend your entire day chained to a barbell, but make sure that you are active in some fashion every day. In addition to workouts, increase lower level activity by walking or bike riding to work, choose the parking space furthest away from the grocery store’s door, or get out and play with your kids. The point is to be active and keep the body in motion on a regular basis.
4. Too much exercise.
On the other hand, don’t become obsessed with exercise that it begins to rule your life. Over-training is as detrimental to achieving fitness goals as doing nothing at all.
Common signs of over-training include overuse injuries, insomnia, fatigue, prolonged recovery from workouts, and general disinterest in exercise. Rest and recovery are vital for achieving gains and preventing burnout.
5. Never change your workout routine.
Nothing is as boring as the same routine over and over again. Not only will you get bored, your muscles will adapt and quit responding. Change your exercises, the order you do them, the number of sets and reps, and vary the weights. Variety is necessary or progress will stop. Make every workout different in some way.
6. Starving to lose weight.
The usual American diet consists of a quick (usually missed) breakfast, lunch on the run and then a huge feast for dinner. Unfortunately, this is the worst eating plan for weight loss because it slows down the metabolism. When the body is not fed consistently, it flips into starvation mode developed through evolution and hangs onto fat content for survival.
Research supports that the production of thyroid hormones can be negatively affected by repeated bouts of dieting and calorie restriction. Five or six smaller meals spaced evenly from 2.5 to 3 hours make it easier for the body to digest throughout the day and increase metabolism over the long term. It may sound counterintuitive, but in order to burn fat you need to eat. Instead of reducing the amount of meals, care should be taken in controlling portion sizes.
7. Underestimating alcohol consumption.
Just as portion sizes need to be controlled, alcohol consumption must be limited, if not eliminated. Not only does alcohol have calories; it is actually metabolized more like fat than carbohydrates. Unlike fat or carbohydrates, alcohol has no nutritional value whatsoever. Drinking a glass of wine or having that martini may feel good but adds no benefit whatsoever to weight loss and muscle growth. The empty calories of those “liquid lunches” just add up too quick.
8. Relying on fast food.
In the New York Times Bestseller Fast Food Nation: The Dark Side of the All-American Meal, Eric Schlosser gives a convincing interpretation of how the rise of the multi-billion dollar fast food industry correlates with what we now see to be epidemic obesity in the U.S. Instead of spending time planning and preparing meals, it is far easier to grab the burger/fry/shake combo or a deluxe pizza on the way home from work.
The problem with regularly eating out is that despite how careful we may think we are, we truly don’t know the makeup of most of the food that is being served to us. Even with fast food stores attempting to offer “healthier” choices, preparation of mass-produced meals relies on use of less than optimum ingredients and typically laden in fat. The only way we can be sure of knowing what we are consuming is to prepare food ourselves. Consuming less processed food is not always the easiest thing to do if we’re used to it, but it is a major lifestyle choice that needs to be changed. Besides, is it just a coincidence that we call it “junk food”?
9. Avoiding of weight training.
An important concern for weight loss is increasing the body’s metabolism so caloric expenditure is increased throughout the day. As stated above, one way to do this is to make sure that the appropriate number of meals is consumed. Another way is to increase the percentage of muscle mass. The more muscle we carry on our frames, the higher the caloric expenditure required. Weight training is necessary to increase muscle mass.
A common belief among beginning fitness enthusiasts is the need for hours and hours of high intensity aerobic exercise for fat loss. The reality is just the opposite. Aerobic exercise certainly helps to burn fat, but does relatively little to increase overall metabolic rate in comparison with muscular gain due to a consistent resistance training program. A concern for increasing muscle mass is imperative for successful loss of fat content.
10. Looking for the “easy way out.”
Whether it’s winning the lottery or having the perfect body, we all want something for nothing. One look at late-night infomercials and you can see all the bogus advertisements that promise weight loss by either popping a pill, drinking a shake, or buying some revolutionary new piece of equipment. Even factions of the medical community have jumped on the bandwagon in recent years, promising the body of our dreams through a variety of surgical procedures.
The main concept of weight loss, calories in vs. calories out, is simple but far from easy. Only with dedication, work, and healthy lifestyle changes are results going to happen. And FORGET the quick fixes. They don’t exist. Cher said it best in a fitness commercial back in the 80s: “If it came in a bottle, we’d all have a beautiful body.”
About The Author
Jon Gestl, CSCS, is a Chicago personal trainer and fitness instructor who specializes in helping people get in shape in the privacy and convenience of their home or office. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor. He can be contacted through his website at http://www.jongestl.com.
Article Source: http://EzineArticles.com/?expert=Jon_Gestl
http://EzineArticles.com/?Top-10-Fitness-Mistakes&id=19481
Zuzana shares three movements that target the lower ab muscles, just in time for Christmas. You’ll need a medicine ball and a little bit of determination. Zuzana also dispels a common exercise myth near the end of the video.
Oh Canada! With all the hoopla surrounding the Wii Fit I searched around on YouTube for Wii Fit reviews. Here is a personal trainer in Toronto, Canada, Kaleena Lawless, who demonstrates the Wii Fit on CBC News at Six. At the end of the video they feature another trainer who gives a surprising review of the Wii Fit.
By Bob Howard
Resistance training for total women fitness!
Despite the legitimate arguments put forward by researchers and fitness experts over the past decade about the benefits of weight training for women, the number of women who decide to venture over to the strength section is still quite low.
Most women who exercise tend to divide their time between cardio machines and aerobics classes. Rarely do they use any type of resistance training to challenge their bodies. But resistance training is not just limited to hoisting iron next to some 250-pound bodybuilder, or trying to figure out how to use intimidating machines. There are many options that can be explored. The key to developing total women’s fitness is a good combination of cardiovascular training and eating healthy to lose weight, and yes, weight training!
The Big Eight:
Although there are others, the following are the top eight reasons why women should incorporate some type of resistance training into their workouts.
Fat loss:
Most only see weight training for women as a means to build muscle mass. But did you know that weight training can also help you lose weight, specifically body fat? Although cardio burns more calories while you’re doing it, weight training burns more calories after you leave the gym. Weight training produces what’s called an “afterburn.” This means that your metabolism is revved up and you’ll be burning extra calories even when sitting down watching TV. Weight training also causes fat loss by building muscle; and since muscle needs calories to exist, the more muscle mass you have the higher your resting metabolic rate (called basal metabolism).
Bone builder:
“I’ve fallen and I can’t get up.” Comedians may joke about elderly women falling down and breaking hips but it’s no joking matter. As women age their bones become brittle because of less calcium deposition. The end result is a condition called osteoporosis. Weight training has been shown to combat this by stimulating the bones to absorb calcium and other bone-building minerals. Although weight training can’t completely stop osteoporosis, it can go a long ways in minimizing the effects.
Athletic performance:
Although it took decades for acceptance, most female athletes have strength coaches these days. Weight training has been proven to boost athletic performance as well as reduce the risk of injuries. It’s also one of the primary reasons why many female athletes are still competitive well into their 30s and 40s. Now we realize that most readers are probably not competitive athletes. But we are sure that many of you do engage in recreational sports. A regular weight training routine might not put you in the Olympics but it will definitely reduce your risk of injuries. It will also probably enable you to keep playing longer than if you just did cardio workouts.
Injury prevention:
Even though a healthy cardiovascular system is important, women’s fitness also means having strong muscles. Think about it, you use your muscles during every waking moment. Even sitting at a computer requires a contraction of your abdominals, lower back, and other core muscles. Most day-to-day injuries can be reduced if not prevented by regular strength training. That awkward step off the sidewalk, which before would lead to a nasty sprain, will be just a slight annoyance if you have the muscles in your lower leg and foot strengthened.
A healthy heart:
One of the enduring myths about weight training for women is that it doesn’t improve cardiovascular health. Well, it does, and if you keep your pace up, resting no more than 20 to 30 seconds between exercises, you’ll not only strengthen the muscles but stimulate your heart and lungs as well. In fact a fast-paced weight training circuit provides a more complete workout than cardio alone.
Diabetes Prevention:
Type II diabetes is becoming epidemic in Western society. Too much junk food and not enough exercise both contribute to obesity. Obesity in turn leads to Type II diabetes. To effectively prevent diabetes, women should employ various strategies to lose weight. Diabetes is characterized by an inability of the body to control blood sugar levels. There are numerous causes including under production of the sugar-controlling hormone, insulin, and decreased receptor sensitivity. Although all forms of exercise helps prevent diabetes, weight training is especially beneficial since muscles use glucose as their primary fuel source. Healthy muscles will burn sugar or store it as glycogen, thus reducing the amount that is stored as fat.
A mental boost:
Ask just about everyone who takes up weight training how they feel afterwards and they’ll say terrific. In fact many physicians and psychologists recommend weight training as a way to combat depression. Remember women’s fitness is both physical and mental. Weight training helps in both respects.
It’s fun!
Despite the reservations you may have about working out with weights, trust us, you’ll love it. Instead of staying on the same cardio machine for 25 or 30 minutes, weight training allows you perform many different movements during the same workout. They say that variety is the spice of life. Well weight training for women is a great way to spice up your workouts. © Bob Howard 5/5/2006
Article Source:
Bob Howard http://ezinearticles.com/?Dont-Wait—Hit-the-Weights!&id=302183
Diet.com fitness videos will show you how to look like a pro at the gym. In this free workout video Sarah and Katrina show you how to use a Bosu Ball and the different exercises you can use it for. This piece of equipment is great for your core using stability.
Duration : 0:3:21
A Free online exercise video from diet.com. This Physio Ball Leg Lifts workout will give you flat abs using a physio ball and workout bench. It also requires stability, working your entire core muscles. This fitness routine is advanced. Get your best abs now! Of course, the first step to getting a great stomach is increasing your cardio so don’t forget to go for a run before hand.
Duration : 0:1:32
Hollywood Fitness Insider Breaks His Silence
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