Archive for Female Specific
Time Efficient Fat Loss Tips for Busy Women
Posted by: | CommentsI don’t have time to exercise!
I run a business, where am I going to find the time to keep fit?
By the time I’ve got through the day and got the kids to bed I’m too exhausted to exercise!
I don’t have time to cook a healthy meal, this food is convenient.
Do any of these phrases mean anything to you?
These phrases are very common so I’m guessing you won’t be the only one who answered yes, due to our busy lifestyles we are finding it much harder to spend time looking after our health and stay in shape and with the current recession time is becoming even more precious.
Being a business woman and a mother of a two year old girl I too know just how hard it is to find time to work out. Some people think that they need to spend hours in the gym on the cardio machines, but that is not the case. Whilst studies show that long cardiovascular exercise might be best for fat burning it’s not necessarily the most effective for fat loss. To achieve great fat loss results you should be exercising at a high intensity, you’ll be amazed at the results you can get in a spare 15 minutes of you day!
To lose body fat and reveal great muscle tone the smartest way to go about achieving the best results is to do resistance based exercise along with high intensity interval training. This type of training increases your resting metabolic rate, meaning you burn more calories at rest, even when you’re sleeping you’ll be burning more calories and best yet you don’t need to spend hours in the gym.
So what is resistance based exercise and interval training?
Resistance based training is where we perform exercises that use the whole of the body, to make the fat burning more effective we perform this resistance training in short bursts.
Interval training is where we train at a high intensity for a period of time followed by an active rest period, this process is repeated for a number of repetitions and these types of sessions will usually last no more than 15-20 minutes in total.
Diet swaps.
By making just a few small changes to your diet you can achieve great fat loss results. Examples can include replacing tea and coffee with green and peppermint tea, replacing processed foods with wholesome natural foods, swap biscuits to fruit berries are a great example, ditch the crisps and enjoy vegetable crudités. Swap fried/battered foods for grilled/steamed.
Example of a fast fat loss workout
Work through the following as fast as you can:
20 Jump squats
20 Press Ups
20 Burpees
20 Jumping Jacks
20 Mountain Climbers
Rest 1-2 minutes (repeat 3-5 times!!)
Debbie Jukes is a Personal Fitness Coach and Boot Camp owner based in North Yorkshire, England
12 Days Gift: Rapid Results Fitness for Busy Women
a 4 week exercise programme, with beginners and intermediate workouts.
Donate To Debbie’s Charity Of Choice!
How to Blast Stubborn Fat from Women’s Problem Areas
Posted by: | CommentsIf you take a survey and ask pretty much any woman what their biggest problem areas are you will get the same answers.
If you’re reading this article I probably don’t need to tell you these but most women would, without hesitation, say their hips, butt, thighs and belly. Closely followed by the backs of the arms that just seem to sag no matter how hard you try.
Unfortunately, these areas can prove quite stubborn in blasting that fat away for most women but the good news is that it doesn’t have to be as hard as you think.
I’m going to give you some ideas that come pretty close to being the perfect workout that you need.
When you implement these exercises in combination with the right type of eating that is needed to finally strip the unsightly fat away from those problem areas you will soon be in agreement with me that it is possible to blast that stubborn fat away for good.
First and foremost, your exercise selection must involve the traditionally male dominated exercises of squats, deadlifts and lunges.
Don’t believe the hype girls because you don’t need to do those “Jane Fonda” type exercises lying on your side to get that perfectly toned butt.
That is definitely not going to get you where you want to be. After all, it hasn’t worked after all these years has it?
Second on the list you need to be incorporating some type of interval training routine into the mix.
Intervals are far more effective than your normal run on the treadmill for an hour type of training. The best news about this is intervals on take less than half the time that you’d normally spend going for a jog and you get results a lot faster!
The third part of the pyramid is your eating. Things like low fat or no fat foods are your worst enemy. That may come as a surprise but these things are too artificial and full of sugars and other rubbish that just encourage your stubborn fat to stick around like an unwanted guest at a party.
If you want a special “ladies only” workout routine, you need to get the free Little Black Dress Workout that is available below.
Daniel Munday is Sydney’s Fat Loss Expert. He helps busy people get back in their skinny jeans even if you’ve been burned by every workout or diet fad. Daniel runs group Fatblast sessions in the Sydney CBD which provide 30 minute workouts for busy women in less time than they ever thought possible.
12 Days Gift: 6 Week Little Black Dress Workout
You get instant access to: * The full 6 week workout routine that will get you in your little black dress in no time * Complete with follow along video, written and photo demonstrations * Say goodbye to ineffective, boring pump classes that do the same thing over and over again. That is never going to get you back into your LBD
Donate To Daniel’s Charity Of Choice!
Flat Stomach Diet Lunch Recipes – Spinach Salad
Posted by: | CommentsI’m sitting down now, planning and preparing my lunch menu for the week. Planning really is one of the most important parts of any flat stomach diet. Why? Knowing what you are going to eat helps keep you on track. You cook the food for the week ahead of time and everything is ready for you to go. Plus, you don’t have to come home after a long day of work and stress of the question ‘What’s for dinner?’
With planning in mind – I thought I’d share one of my favorite flat stomach diet lunch options. Its a quick, put together recipe that you can have ready to go in five minutes – not to mention it’s tasty AND good for you!!
Melissa Wall is a Womens Ab Expert and founder of WomensAbWorkout.com. With over seven years of training and nutrition experience she has helped guide hundreds of women through the transformation process – taking themselves from flabby to sexy. Melissa’s own weight loss journey has made her determined to help motivate other women to be successful and reach their goals both in and out of the gym.
12 Days Gift: Little Black Book of Flat Stomach Diet Secrets
The holidays are a hectic time of year – shopping, parties, family events, parties, shopping, work and work. It’s the time of year however, where you mind is on everything except what you are eating. It’s the time of year when thoughts of a flat stomach disappear as you consume just one more cookie or serving of eggnog. Make this year different – create a flat stomach diet today with the secrets in this little black book.
Female Fat Loss on Autopilot
Posted by: | CommentsIf you want to look sexy and feel fantastic about yourself, you need to lose more fat. Period.
No matter what your personal goal is; be it looking hot in that little black dress, fitting into your skinny jeans again, wearing sexy lingerie without being self conscious, or just feeling great about yourself, it inevitably comes down to losing fat.
Easier said than done, right?
Fat loss can be an incredibly frustrating and confusing pursuit. What exercises do you do? How do you know if you’re doing them correctly? How many sets? How many reps? How many times a day do you need to eat? What foods are best?
The list of decisions you need to make in just a single day is mind-boggling. No wonder 90% of diet and fitness programs tank within the first two weeks.
The result is a bad case of Fitness Attention Deficit Disorder – or what I like to call FADD: You start one program one week, try something else the next, all while testing out various different diets along the way.
Nothing gets accomplished this way. You don’t get any results, you feel more overwhelmed, and you get even more discouraged.
If this sounds like your life story, then here’s what you need to do. It’s called your Fat Loss Autopilot Switch. When you turn on your Fat Loss Autopilot Switch, you can just let go of the controls, relax, and watch the fat melt off without stressing yourself to the point of a nervous breakdown.
This switch can be turned on by choosing a fitness and nutrition program that does all of the thinking for you. I like to use the analogy of having a little ‘fitness angel’ on your shoulder all day long telling you exactly what to do at each turn. It takes all of the decision making out of your hands, so you can just focus on your life and more important things than your exercise and nutrition program.
A program that allows you to turn on your Fat Loss Autopilot Switch will lay out exactly what you need to eat, when you need to eat it, and how much of it you need to eat. It will tell you exactly what exercises to do, and it will demonstrate them to you so you aren’t trying to decipher diagrams and instructions in a book. You’ll never open up the fridge or walk into a restaurant and wonder ‘what should I eat?’. You’ll never get to the gym and wonder ‘Where should I start?’ You just do as your told, and the results will happen automatically. In the famous words of Ron Popeil ‘You Just Set It And Forget It!’
The reason your body is in the shape that it’s in now, is because you’ve been calling the shots. It’s time to switch on your Fat Loss Autopilot, and give up the controls to someone who knows how to lose fat, and just enjoy the ride.
Coach Rylan is a women’s fitness expert and body sculpting specialist. He is the author of ”Totally Toned Arms, Get Michelle Obama Arms in 21 Days”, and is the creator of the Go Sleeveless Ebook series. He lives in British Columbia, Canada, where he runs Adonis Fitness Consulting, his private personal training studio.
12 Days Gift: The Fat Loss Project – Lose Up To 30 Pounds In 6 Weeks Without Thinking
Lose up to 30 pounds in 6 weeks with this no-brainer, no-thinking, no-confusion, no-stress, done-for-you, fitness and nutrition program for WOMEN ONLY! Get 6 weeks of one-on-one personal training with Coach Rylan. 6 workout videos, with menu plans and workout instructions delivered right to your email each and every day. Turn on your Fat Loss Autopilot and let the results happen on their own.
A Quick Flat Stomach Workout – A Flat Stomach Workout to Get Through the Holiday
Posted by: | CommentsI’m sitting down now, planning and preparing my lunch menu for the week. Planning really is one of the most important parts of any flat stomach diet. Why? Knowing what you are going to eat helps keep you on track. You cook the food for the week ahead of time and everything is ready for you to go. Plus, you don’t have to come home after a long day of work and stress of the question ‘What’s for dinner?’
An effective flat stomach workout is key to getting a flat stomach. This doesn’t mean that you spend hours doing crunches to get a flat stomach. One important part of a flat stomach workout is a body weight program. The following video is a great example of a full body workout, done three times a week, that will help you burn fat and get a flat stomach.
Melissa Wall is a Womens Ab Expert and founder of WomensAbWorkout.com. With over seven years of training and nutrition experience she has helped guide hundreds of women through the transformation process – taking themselves from flabby to sexy. Melissa’s own weight loss journey has made her determined to help motivate other women to be successful and reach their goals both in and out of the gym.
12 Days Gift: Little Black Book of Flat Stomach Workout Secrets
Getting the body of your dreams doesn’t have to be a dream anymore. The Little Black Book of Flat Stomach Workout Secrets gives you the secrets to creating a flat stomach workout that will get you the results you’ve always wanted. Its time to stop dreaming and start doing.