8 Steps to Reduce Body-Fat without Dieting…
“How to Burn Fat Fast, Tone and Firm Up Your Body in 12 Weeks or Less”.
Is the human body capable of shedding a good amount of weight in a short period of time? The answer is Yes! The real question should be, “is the body capable of losing a significant amount of fat in a short period of time”? And that answer is a resounding No!
Oh Sure, there are plenty of fad diets that work to lose pounds rapidly and in the short term. Often these diets leave out key components of true weight loss that deprive you of vital nutrients and calories your body needs for optimal function only to have you regain the weight rapidly and seemingly over night.
In order for weight loss (or as we say fat loss) to be healthy and permanent, it should be done at a slow pace. Although this is not the quick fix answer you were looking for it is however the only guaranteed way to keep it off for life.
You can do this easily and without diet or countless hours of exercise. The key is using a system that centers on the 3 M’s (Boosting Metabolism, Moderate Aerobic and Anaerobic Movement while Building and Maintaining Muscle).
As we age we gain 1-2 pounds of added body fat per year add that to the 10% loss of muscle mass each year and you can see the importance of adding muscle and losing weight in a healthy way.
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Standing on the ball, weights down at your sides. Abdominal muscles drawn in lifting the weights shoulder width exhale as you lift the weights. Perform two to three sets until you reach muscle failure.
We are suggesting two ways of varying this workout:
Option 1:
Perform each of these exercises for 30-45 seconds. Rest 20 seconds in between exercises. Use quick movements and perform each exercise until momentary muscle failure; this will ensure the cardiovascular component of the session, i.e. getting your heart rate up. Rest for a full 2 minutes at the end of each circuit so you will have plenty of energy to devote to each exercise.
Option 2:
You may want to change and do a more traditional style where you perform the routine using sets and repetitions. Using this method but only if you add activity to the rest period. You all know some basic drills- varying jumping jacks, jumping rope, and running in place, various types of hopping, squat thrusts, and mountain climbers. Do each exercise two or three times, with 3-5 minutes rest in between them. Finish up with some light jogging or walking.
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Complete circuit from plank to PNF from 1-3 times.
Foam Roll Calves
Place foam roller under the lower leg. Cross the opposite leg over top of the working leg to create more pressure. Slowly roll up the calf towards the knee to find the most tender area. When the tender area is identified, hold for 30 seconds or until there is a 75% decrease in discomfort. Repeat on opposite leg.
To get deeper into the adhesion, hold tender spot and flex and extend foot.
For next full body seminar visit www.foamrolling.com.
Cat / Cow
Start on all fours. Exhale round your back and bring your pelvis forward into cat. Inhale, lengthen your spine, drop your belly to the floor into cow. Repeat 10 times.
If you wake up with a sore back, complete this stretch to warm up the spine as soon as you get up in the morning or go ahead and do it on all fours before you get out of bed.
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Stop Tuning Out, Start Tuning In
The prevalence of iPods, TVs, Walkmans and other entertainment gadgets in our society has found its way into the fitness world and it threatens to cause many unsuspecting health goers to fail in their attempts to reach their intended goals.
As I was leaving the Body Sculpt class I teach at a local gym, I began to notice the number of television sets that were in the facility. They were everywhere — hanging from the ceiling, on the walls, and even on some of the exercise equipment itself. The next thing I noticed was the number of people listening to something that involved the use of headphones. I began to count of the number of these people who were actually getting the full benefit of their exercise routine. The answer was a sad little if any at all.
Some were there before I started my class and were still there after it had ended. Three of them had not even broken a sweat! It struck me as funny and sad at the same time that I had just given 15 people a workout that required them to move their bodies through space, exercising the body as one unit and elevating their heart rate in that same hour that these people spent on the treadmill/elliptical machine. Whom do you believe got more from their time spent at the gym?
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