Fat Loss 

Interval Training: Training for Fitness, Fat Loss and Performance…

Interval Training: Training for Fitness, Fat Loss and Performance Source by theresemarie6

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Fat Loss 

COLUMN: Renowned fitness author and journalist Adam Bornstein separates fact fro…

COLUMN: Renowned fitness author and journalist Adam Bornstein separates fact from fiction when it comes to interval training and provides a custom plan to get you burning fat with almost any activity. Source by ryrhino00

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Fat Loss 

1. The key variable in metabolic or fat loss training is the rest interval. The …

1. The key variable in metabolic or fat loss training is the rest interval. The shorter the rest, the better (30 seconds or less). 2. Using … Source by wingedfree

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Weight Loss 

Tips For Better Cardio Workout Results –

1. Use your arms during carido 2. Don't push too hard, go longer. 3.Steady pace not interval (?) 4. Do more than 2 types of cardio 5. Cardio AFTER weights 6. Morning cardio before breakfast Source by seslater0594

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Fat Loss 

Own the Treadmill With This Interval Run — No Matter Your Level

Fat-Blasting Interval Treadmill Workout | POPSUGAR Fitness Source by esmeroro

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Weight Loss 

Print It: Treadmill Intervals

Many times, the efforts you put into your workout go to waste because you eat the wrong things before and after the gym. Your workout can only prove effective when you team it with the right foods. Here are some tips on what to eat before and after a cardio workout. Source by anastasiabroton

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Strong Abs Start With This 7-Minute Workout

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Get the printable version of this seven-minute HIIT workout here!

When it comes to high-intensity interval training (HIIT), the pros definitely outweigh the cons. While it may feel unpleasant to push your body to go faster and harder for that short time period, the rewards are worth it: HIIT helps you blast more belly fat, save time, and burn way more calories (even after your workout is long over) than a lower-intensity workout alone. A study published in the American College of Sports Medicine’s Health and Fitness Journal found that a few minutes of training at almost your max can accomplish all of this in way less time than a traditional workout. How much less? Try just seven minutes total.

The ACSM’s interval workout consists of 12 exercises, which should be done at an intensity of eight on a scale of 10; each exercise lasts 30 seconds, with a 10-second rest in between. Repeat the circuit if you’d like a longer workout. Keeping the intensity up — and the rest periods short — is key, so keep reading to learn the moves and then get going! You’ll need a mat and a chair or bench.

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The benefits of plyometric exercises

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Plyometrics are great for cardio, toning and fat loss here, we take a look at how the humble plyometric box can be a killer workout session.

“The plyo box has been popular among athletes and hard-core fitness enthusiasts for a while now, but has become more mainstream since the introduction of CrossFit,” says elite trainer of over 15 years Matthew Strickland.

“They are great for cardio-based and high-intensity training, but can also be used for rehabilitative purposes and for evening out physique imbalances.”

Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals. While fixed-height boxes are available and usually come in sets of three to four, try opting for a sturdy, adjustable step if you are tight on space. And if you aren’t confident in the jumps, we say go for foam rather than metal or wood versions: a lot less chance of skinned shins.

For cardio/fat loss: Plyometric training involves using explosive bodyweight movements to exert maximum force in the shortest amount of time – making them the perfect fat-burning tool. Explosive movements also mean power and strength, especially in the lower body, can be achieved. Again, keep rest periods short and repetitions as high as possible – although given their taxing nature, sessions shouldn’t go much longer then 30 to 45 minutes. Tip: “When performing box jumps, start in a quarter squat and hinge from the hips to engage the hamstrings and glutes,” says Strickland. “Landings on the box should be soft to help avoid injury.” 

For toning: While plyometric training is renowned for explosive bodyweight movements, Strickland says that there are a range of toning exercises that can be performed simultaneously. “Think anything from single-leg step-ups to incline push-ups using the box,” he says. “The varied range will target muscles you never even knew you had.”

“With proper technique, kettlebells can be used to train your entire body for both toning and fat-burning goals,” says Strickland. “I run a half-hour class and never repeat the same exercise, so boredom is never an issue.”

Compound movements such as the kettlebell swing, in which the centre of gravity shifts, work the entire body while moves native to dumbbell workouts often isolate one or two muscle groups.

“Kettlebells, in my experience, allow people to get deeper into the movements than say a dumbbell,” says Strickland.

For toning:  Kettlebells of varying weights can be used to load isolated muscle groups. When setting up your home gym, opt for a set of light, medium and heavy kettlebells to ensure everything from shoulders to legs can be worked. Strickland’s favourite for a killer lower-body toning session? “I often work some of my favourite kettlebell exercises into a circuit to ensure the muscles are exhausted while also providing a killer cardio and fat-burning workout,” he says. “Try a burpee to kettlebell deadlift to kettlebell upright row. Say no more, this will push your whole body to its limits, and then some.”

For fat loss/cardio: Fat loss and cardio fitness are best achieved through circuit-style training, with limited rest and higher repetitions to ensure the heart rate is elevated for long periods. Strickland suggests high-intensity interval work, with exercises performed for 45 seconds at max reps followed by a short 15-second rest. Sessions should last for about 20 to 30 minutes all up. “Work from the larger muscle to smallest, allowing you to achieve a wider variety of movements. It also means the most taxing, compound movements are completed first,” says Strickland.

NEXT: Looking for more fat loss tips? Check out Alexa Towersey’s here.

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The Easy Eating Formula For Getting Rid of Body Fat

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If you feel soft in the middle, you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason, if you’d much rather have a sleeker midsection, as a mom of two, I can totally relate.

Although it’s impossible to spot-reduce fat from specific areas, we’ve enlisted the help of Christmas Abbott, CrossFit competitor and author of The Badass Body Diet ($28), to help us ditch our pinch-more-than-an-inch tummies. As a formerly “skinny fat” woman who transformed her body through CrossFit and a dialed-in diet, Christmas understands how real women feel and also what they need to do to get the body they crave. “Food is your foundation, and fitness is the accessory,” says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat.

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Christmas explains that all food can be categorized into a protein, a carbohydrate, or a fat. “You can’t go wrong by dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat.” There are only two foods Christmas says to avoid — processed foods and alcohol — since these contribute to unwanted fat. If you want to know specifics about how many of each to eat, The Badass Body Diet outlines a diet plan based on your personal body type and goals.

What about exercise? Short, high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.

45-minute walk-run-sprint interval workout for beginners
10-minute HIIT video from celeb trainer Astrid McGuire
60-minute walk-jog workout
7-minute workout that targets belly fat
20-minute full-body HIIT video workout
30-minute pyramid interval workout for the treadmill
Tush-toning interval workout with hill repeats

And once the belly fat begins to dissolve, you’ll want to reveal a carved, toned core with this 10-minute ab workout. Working out three times a week is great if you’re starting out, then you can add additional days as your body becomes stronger. As a CrossFit competitor, Olympic lifter, and head trainer at CrossFit HQ, Christmas also makes a point that your workouts should be fun so you stick with them longer.

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