Got 30 Minutes to Burn Fat?
Start with 30 minutes of exercise every day to start burning fat, if you have been “out of it” for a while…..walking will do just fine and progress from there……
“I don’t have enough time to exercise!” When was the last time you said that or heard it on the lips of someone else. We all know that it is an easy excuse to use when we don’t want to do something (or commit to something).
You have heard this saying: “You get out of it what you put into it.” This is certainly true when it comes to the health benefits received from regular exercise (you actually get more than you put into it). These are some benefits of just 30 minutes of daily exercise activity like walking, jogging, biking, dancing or swimming:
1. Lost Weight
2. Reduced Body Fat
3. Lower LDL Levels (bad cholesterol)
4. Lower Blood Pressure
5. Improved Heart Function
6. Reduced Risk of Chronic Diseases such as diabetes, cancer and heart disease
7. Improved Appearance and Boost of Self-Esteem
8. Increased Energy
9. Reduced Healthcare Costs
Do you have a spare 30 minutes in your day? Of course you do. Go ahead and get started! Walk around the neighborhood for 30 minutes every day and before you know it you will progress to running and lifting weights too.
What Influences a Woman’s Ideas about Her Weight?
A woman’s weight is influenced by many things. According to a survey taken by Fitness Magazine, a woman’s attitude about her weight is most influenced by “the fit of her clothes.” And, coming in second—”whether she feels good physically.” She wants to look and feel good!
Don’t be a weigh scale junkie” by jumping on the weight scales 10 times a day! Measure your fitness success by fat loss, inches lost, muscle mass gain and weight loss….speed up your metabolism (by increasing muscle mass) and keep the weight off for good. This takes time. Change your eating habits. Make the lifetime commitment to health and fitness.
Regular weight training (including bodyweight exercises) and interval cardio training will give you the sculpted body you want—FOR GOOD.
Take Advantage of Your Time
Make the most of your precious time by multi-tasking. Such as working out while watching television. One 30-minute television program equals one workout.
Here’s a good workout that takes just 30 minutes:
1. Plank, 10 repetitions, 5 second hold
2. Prisoner Squats, 15 repetitions, moderate pace
3. Pushups, 12 repetitions, moderate pace
4. Bentover Dumbbell Rows, 12 repetitions, moderate pace
5. Standing Dumbbell Shoulder Press, 10 repetitions, moderate pace
6. Tricep Dips on Chair, 10 repetitions, moderate pace
7. Squat Jumps, 10 repetitions, fast
Repeat circuit 3 times. Try not to rest between exercises. Rest 2-3 minutes between circuits.
Don’t put it off……start today!
Be sure and download my FREE 14-Day Accelerated Fat Loss Program and torch body fat now!
“Exercise is not my life…..exercise makes my life better!”
Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Check out my other great blogs:
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!
Do Interval Cardio on Land and Leg Strength Circuits to Sculpt Lower Body
You will burn more fat and sculpt your lower body faster by doing: 1) interval cardio on land and 2) leg strength circuits . You don’t need a machine to do cardio.
Interval Cardio on Land
Have you ever tried doing 20 minutes of running intervals on grass? You should. If you get through one week (3 sessions) of these cardio intervals, you will see the results.
When you have a choice, run outside on grass, sand, etc. (not pavement, asphalt or other hard surface). Why? Because its tougher—you have to supply all the momentum and force with no help from machines. This will cause you to burn more calories during and after your workout.
Research says that you will burn 10% more calories by running on the land. I believe its probably more when you figure in wind resistance and natural land inclines.
Running outside is definitely my first choice and sprint intervals is the cardio workout I do the most. It works—much better than cardio on machines!
–It could work this way: Sprint 50 yards, walk back to start line, sprint 50 yards (do this rotation for 20 minutes)
Another effective form of cardio exercise is bodyweight cardio. Pick strength exercises like squats, step ups, squat jumps, pushups, pullups, inverted rows, etc. and do 20 minutes of cardio. You get both strength and cardio benefits.
–Do sets of 10 for each exercise and walk 30 seconds between sets (do exercises for 20 minutes)
My point is this: ditch the machines and do tougher, more effective cardio on land. The body fat will melt off!
Leg Strength Circuits
Sculpt your legs with a consistent, challenging exercise program. You want your lower body to look good in 3-D space. Your leg exercise program should train your leg muscles in all planes of motion. Your leg exercises should also include high speed exercises like jumps and sprints to shape your bulkier fast twitch muscle fibers (like glutes and hamstrings).
Rotate heavy and light lifting days. You could do bodyweight strength circuits on your light days, if you want. Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit again. On heavy days, do 5 repetitions of each exercise and rest 30 seconds between sets. Here is a representative leg circuit program:
–Walking Lunges with rotation
–Bodyweight Squats, squat jumps (rotate with each circuit)
–Glute Bridge
–1 Legged Dumbbell Deadlift
–Reverse Lunges
–Split Squats
–Front Step Ups
–Side Lunges (pictured above), side-to-side cone hops (rotate with each circuit)
–Lateral Step Ups
–Transverse Lunges
–Glute/Ham Raises
–Calf Raises (slow and fast)
Be sure and download my FREE 14-Day Accelerated Fat Loss Program and torch body fat now!
“Exercise is not my life…..exercise makes my life better!”
Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Check out my other great blogs:
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!
Slim Down Your Tummy for Health and Beauty
One important goal that you should always have is to slim down your tummy. Do it for beauty if you want. I want you to do it because its good for your health.
I know the size and shape of your abdominal area is important to you. Keep thinking that way…..
A fitness assessment is performed by a professional trainer before you start your exercise program. Body fat measurements will let you know where you are and how far you have to go to reach your goals.
You should focus not only on your belly fat…..focus on burning total body fat with full body circuit strength training and short, intense interval cardio sessions.
Your strength training sessions can be about 30-40 minutes (3 times a week) and your cardio sessions about 20 minutes (2-3 times a week). Your strength training workouts will include core exercises like planks, bridges, back extensions and mountain climbers to help burn your belly fat. If you want to do extra “belly fat burning” core exercises on off days, you can.
There is a correlation between chronic diseases, such as cancer, and abdominal fat.
Work to shrink your waist size and abdominal fat. Researchers from the American Cancer Society warns us about the deadly risks of having too much belly fat.
Eric J. Jacobs, PHD, American Cancer Society strategic director, and his colleagues found that people with very large waists (47 inches or larger in men, 42 inches or larger in women) had approximately twice the risk of death compared to those with the smallest waists (35 inches in men, 30 inches in women) during the study period.
It didn’t matter if the person was normal weight, overweight or obese (according to body mass index).
“We found a pattern showing that expanding waist size was linked to a greater risk of dying regardless of body weight,” said Jacobs. “Similarly, people with the smallest waist sizes had the lowest risk. The take home message here is watch your waist size regardless of your weight.”
Burn your post-baby fat as soon as you can. Don’t let post-baby fat follow you to subsequent baby births, if possible. Excess weight/fat gain and failure to lose this weight six months postpartum are predictors of long-term obesity, according to research.
Exercise plays a huge part in the fat-burning process. Many women continue to do strength and cardio training well into the third trimester of their pregnancies. Sometimes medical conditions don’t allow much exercise. After the birth of your baby, resume your regular workouts as soon as you can.
And, get a good fat loss meal plan that you can maintain. It obviously plays a huge part in the success of your fat loss and weight loss efforts.
Start slimming down your tummy region now (summer is coming)!
Be sure and download my FREE 14-Day Accelerated Fat Loss Program and torch body fat now!
“Exercise is not my life…..exercise makes my life better!”
Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Check out my other great blogs:
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!
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