15 Minutes To Fitness

Archive for the ‘Fat Loss Methods’ Category

Glimpsed yourself in the mirror lately? A little upset at the person you saw looking back at you? A bit more belly fat than you had thought? Well do not let yourself get too down, the cause is far from lost, there are many great ways to burn belly fat fast and here are a few of them:

1) Interval Training. This is a highly effective method of working out, here is what you ought to do. Mount a treadmill and do a quick 2-3 minute warm-up then do a short burst of 2 minutes at 90% of your maximum effort and follow this by doing a further 1 minute at 50% of your maximum effort. Try to keep repeating this cycle for a minimum of twenty minutes. Not only is this going to dramatically increase your aerobic fitness, it will also give your metabolism a massive boost that will ensure your body keeps burning through those calories well after the workout has finished.

2) Do weight training sessions. Two or three times every week try to do a weight training session. The reason for that is that muscle tissue needs more calories to keep it functioning properly than fat tissue does. This means that the more muscle you have the more calories you will burn even when at rest. Make sure you include the major compound exercises such as squats, bench presses, pull-ups and dead lifts; these will give your metabolic rate a real boost!

3) Walk. Simple yet effective a brisk walk around the park, home from the shops, with the dog or even a day out walking in the hills, these are all really great for burning calories. They are ideal for people who are not fans of the gym or intense exercise and also double up as very relaxing activities where you can gather your thoughts a little.

4) It doesn’t really matter what form of activity you do so long as you do some, be it swimming/rowing/running. Of course some exercises a re more intense than others and will use up a greater number of calories but the main point is to ensure that you are exercising frequently. Swimming is a great way to get around the problem of jarring your joints that often occurs in some activities.

5) Play sports. Get yourself signed up with a local sports club. Why not rediscover the passion for a former hobby although anything will suffice. Maybe get involved with 5 a side soccer, squash, badminton anything you like really. Becoming part of a team is highly motivating and can make exercise seem less like a chore a more like something you just do with your mates.

Of course try to keep your diet free of fast foods and all the usual sweets and so on, drink plenty of water and get lots of rest, more great nutrition guidleins can be found here: Turbulence Training Fat Loss Nutrition Guidelines. Following these tips will allow you to burn belly fat consistently but it is up to you, good luck and if you want more detailed information on any of this then I highly recommend checking out the Fat Loss 4 Idiots Handbook and also the Fat Loss 4 Idiots Feedback to see if it is right for you or not!

The author provides a FREE 6 part ‘Burn Belly Fat Fast’ mini-course available here: Turbulence Training Fat Loss Nutrition Guidelines, Fat Loss 4 Idiots Handbook or Fat Loss 4 Idiots Feedback.
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If you need to remove cottage cheese then there are two things you must know.

In this article I will reveal them to you.

And if you listen to what I say, then the cellulite can melt from the back of your legs quite quickly.

What most women don’t realize is that cellulite never used to be much of a problem. Sixty years ago the food was different. Less man made additives. Nowadays, it’s a dramatically different story!

Nearly every food you buy at the store is loaded with refined additives. Man made junk designed to enhance flavor and increase shelf-life.

It is the #1 culprit. Hands-down. No question about it.

If you got loads of cottage cheese bubbling up under the skin of your rear legs… then refined food is the single greatest culprit. Perhaps the only culprit! And if I were to give one single recommendation it would be to eat organic.

STOP eating the junk. The heavily processed foods. The refined sugar, bread, pasta and other potent fat producers. That’s the single greatest “no-brainer”.

Now, provided that you can do that.

Given that you can eliminate the trash and start eating body re-shaping foods. Then there is something else you must do.

It is perhaps the ugliest eight letter word among the desperate… exercise!

But not just any exercise will do.

You see, some exercises can actually “target” those unsightly areas. And that is what we want.

To remove cottage cheese fast you must target the legs. There are three exercises in particular that work like gangbusters. But I’m only going to share two of them. Reason is, all you need is the two. They are the most important ones.

YES… They will make you sweat. YES… they will make you sore. YES… it will be worth it, provided that you do them at least 5 days per week without ceasing.

They are squats and stairs.

You see. One greatly over-looked key to losing cellulite is building muscle. I’m not talking about big, “bulky muscle. I’m talking about lean, sexy muscle. The makings of luscious thighs.

Muscle is the ultimate body “firmer”. It just has a way of dissolving fat.

And I know it sounds so simple. Almost too simple. But if the fat is on the back of your legs, then the back of your legs is the best spot to firm.

That’s what separates squats and stairs from the rest of em’… they are wildly effective “back-side” firmers!

So here’s what you do. We will keep the weight very light and do very high repetitions. The perfect combo for “firming”.

So just grab an Olympic size weight bar… or anything else that you can find that weighs approximately forty five pounds. You want to squat this bar for three separate sets of one hundred reps each. Yes. 100! And go parallel to the floor each time.

Gradually increase the weight so that by the hundredth rep you are tired… but NOT dead! (This may mean you need to start with lighter weight.)

After you do that, then we will hit the stairs. Easiest way is just using the stairmaster machine. Focus on taking full extension of each step. Just like you’re stepping up on a tall box each time. Ride the stairmaster for thirty minutes.

So that’s it. Do this five days a week.

For some of you it may be brutal at first. But it is deadly effective. Look… it is hard to remove cottage cheese from your legs so you must be willing to put the effort in here. But it will be worth it.

And off course… consult your physician before you begin any exercise routine.

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Get Fit with Your Kids… At the Playground   How is that possible? It’s easy, just bring them to the playground. That’s right, getting exercise with your kids is as easy as getting fresh air, bonding with your kids, and having a really great time. I remember having a great time in the playgrounds in Brooklyn as a kid. I never wanted to leave them. Although there was a playground on Avenue N near my house, my favorite playground was always Marine Park because it had everything. Marine Park had a large grass area, baseball fields, and plenty of playground equipment, including swings.   Can you believe that you can use a playground swing to exercise every major muscle group of your body? It’s true. Swing Set Fitness is an exercise method using a playground swing as the gym equipment. Everyone can enjoy this method of exercise because there are exercises for beginner through advanced fitness enthusiasts. Like using dumbbells or exercise machines, there is so much variety that virtually everyone can use a swing for exercise. And since there is such a wide variety of exercises everyone in your family can find appropriate exercises to help reach desired fitness goals.    Swing Set Fitness is a great way to encourage your children to exercise because it is so unique and enjoyable. And how difficult will it be to get them to the playground? Swing exercise can be the first step you take in starting an exercise program. And when you and your children see how enjoyable it is, you will all continue to exercise. That means you will lose weight, become more fit, gain strength, and remain interested.   Not sure how to start? No problem. All three Swing Set Fitness books are loaded with photos of exercises along with very clear explanations. You will be guided through exercises and workouts that will be fast and effective. There are workouts that help the beginner start slowly while the advanced fitness enthusiast can perform the more difficult workouts.    Here are two exercises to get you started… Swing Double Crunch Sit on the swing, hold the chains securely, and lean back. Lift both legs in front of your body to hip /swing height. Once both legs are at hip / swing height, bring both knees in toward your chest. As you bring your knees in toward your chest, sit up to allow your chest and knees to meet. Once your knees and chest have formed a tuck position, return to the starting position. Continue to bring your knees in and chest up for the desired number of repetitions. You should feel this in your abdominal and hip flexor muscles.   Supported Squat Standing front of swing. Place the swing seat on your upper back and slowly lean back so that you are standing at a 45 degree angle and being supported by the swing. Once comfortable, bend your knees and lower your buttocks towards the ground. Try not to bend your knees more than a 90 degree angle. As you bend and straighten your legs be sure to keep your knees in line with your hips and feet. Do not allow your knees to move laterally. Push back up using your legs to the standing 45 degree angle position. The entire time your head and spine should remain at the angle in which they started. You should feel this exercise in your hamstrings, quads, and even your buttocks.   Swing Set Fitness offers you total body conditioning that is fun and effective. You will see that using a swing to exercise is the perfect addition to any fitness program.This form of exercise blends the fun of being on a swing with traditional exercise techniques for a fulfilling workout experience.    Swing Set Fitness was created by me (Karen Goeller) and my nephew, Brian Dowd. We both grew up in Brooklyn and spent countless hours in the playgrounds. Brian Dowd is also the fitness model in these books. For more information on Swing Set Fitness visit www.SwingSetFitness.com.   By Karen Goeller, CSCS
www.KarenGoeller.com

Karen Goeller is the author of the Swing Set Fitness books and the Gymnastics Drills and Conditioning books. She is the author of more gymnastics books than anyone in the USA. Besides being a well known author, Karen Goeller writes fitness programs and offers training through the web. For more information on Karen Goeller visit www.KarenGoeller.com . For more information on her fitness books visit www.SwingWorkouts.com . For more information on her gymnastics books visit www.GymnasticsBooks.com.
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