So, you’re sick and tired of butt fat, saddlebags on your hips and jigglin’ jelly thighs? I have four words for you—Work Your Butt Off! Don’t take shortcuts….this way, the fat will stay off…. Read these testimonials:
“Hi there Mark, I just want to say “Thank you”, your blog and your Fat Blaster ebook has been such a help for me. To my dismay, the scale isn’t moving, but whatever you have said is right because even though I have only been doing the fat blaster workout (level 1) for about two weeks, my size 12 pants are starting to fall off and I can fit into size 10 again (though they’d be too funny/tight to wear, I CAN GET THEM ON!!! This coming from someone who was upset that she started out in size 14!!” —Jennifer N.
“Great post! Oh and hey, remember when I said that I was in a size 14 and because of your workouts got to be able to put on my size 10’s but they were too tight?? Not anymore!!! I can wear them now!! Yahoo!” —Jennifer N.
You should take the approach that you will sculpt your total body, not just your butt, hips and thighs.
If you have cellulite, don’t give up, just be realistic about how to reduce your cellulite. There are many factors that determine whether you have cellulite—your genes, gender, skin thickness and amount of body fat all play a part. What you need to know is that there are no quick fixes for cellulite.
Don’t buy in to quick cellulite reduction stories! As usual, your best bet in reducing cellulite is with regular exercise and a healthy diet.
Total body fat reduction, especially abdominal fat, should be your goal. Keeping your metabolism active will help you burn fat.
Your metabolism does not have to get sluggish or slow down. A faster metabolism helps you burn more calories during workouts and at rest. The number one reason that womens’ metabolisms slow down is loss of muscle mass. Save your muscle mass with short, effective strength and interval cardio workouts.
Muscle tissue is the most metabolically active tissue in your body. Your body has to work harder to maintain muscle mass. So, muscle mass is your top fat-burning tool. Work hard to build and maintain your body.
“As women age, their metabolisms slow down, mainly because they are losing five or six pounds of muscle each decade starting in the mid-20s,” explains fitness expert Wayne Westcott, Ph.D., fitness research director of the South Shore YMCA in Quincy, Massachusetts.
“There’s no reason you can’t have the same metabolism in your 30s and 40s that you had in your 20s,” stresses Pamela Peeke, M.D., author of Fight Fat After Forty.
Here are 2 top methods to burn more fat:
1. Circuit weight training workouts with light weights increase growth hormone in your body. Growth hormone elevations during this type of exercise have been shown to decrease body fat and increase protein synthesis after exercise. Growth hormone helps promote tissue repair and muscle mass growth from lifting weights.
Heavy weight lifting (you won’t get bulky) will give you exercise-induced testosterone increases, which will help you build muscle mass.
Concentrate on compound (multi-joint) strength exercises during your workouts because they work major muscle groups and burn major fat. You can accomplish more in less time. Exercises like squats (of all types), step ups, rows (of all types), shoulder press, pullups, pushups, deadlift and bench press all fit the bill.
2. Intense interval cardio exercises such as sprints and shuttles also increase growth hormone release.
Use shuttle runs to add variety to your cardio workouts, burn fat faster and really lean and tone your body.
Shuttle runs are effective fat burners because of at least three mechanisms:
–Interval cardio - Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health.
The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise.
–Speed – Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint).
Sprinting will really burn the fat on your butt, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body. You don’t have to be fast, just run as fast as you can during the shuttle.
–Sudden changes in direction – This adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.
Try these 2 shuttle runs for cardio in your workouts to burn more fat (run on grass or rubber surface):
Speed Shuttle Drill or 5-10-5 Cone Drill – Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone.
Run as fast as you can to the left cone (5 yds) and touch ground with your hand, run as fast as you can to the right cone (10 yds) and touch ground with your hand and finish running through the middle cone. That’s one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session.
Speed Endurance Shuttle Run – Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.
Some top cardio exercises for total body shaping are: sprinting (including uphill), walking uphill, stair climbing and jogging. You don’t need any gimmicks or fancy gadgets!
Start burning more fat and changing your body!
Download my FREE 14-Day Accelerated Fat Loss Program and get started changing your body today!
Mark Dilworth, BA, PES
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