Speed Up Workouts, Speed Up Metabolism, Burn More Fat
That’s right! Speed up your workouts, ramp up your metabolism and burn more fat. Add some excitement to your workouts while working out smarter!
Doing the same slow, steady workout routine can get boring with small results! Shorten your workouts and speed them up to get the fat loss results you want—-SOONER!
Power is the ability to exert maximum muscle force in the shortest amount of time (rate-of-force production). Because power exercises are so intense and done full speed, they are great for burning body fat.
Among other benefits, power exercises recruit more muscle fibers (mainly fast-twitch fibers) more frequently which helps the fat-burning process. Recruiting your fast-twitch muscle fibers during your workouts will give you a more lean, toned looking body. Your workouts will also be more efficient (get more done in less time).
Here is a good power workout (do all exercises at full speed, if possible):
Warmup – Jog, 3 minutes; Butt Kickers (run-in-place), 5 sets/15 sec
Squat Jumps – 10 repetitions
Push Ups – 12 repetitions
Medicine Ball Diagonal Chops – 10 repetitions each side
Inverted Rows – 10 repetitions
Power Step Ups – 10 repetitions each leg
Triceps Dips (feet and hands off floor) – 12 repetitions
Rest 3-5 minutes and repeat circuit.
There are plenty of other power exercises you could choose—pick ones that you enjoy.
Use these tips to speed up your metabolism, burn more fat and lose more weight:
1. Do not skip meals (eat 4 to 6 small meals a day). Eating actually keeps your metabolism ramped up during the day.
2. Regular exercise (cardio 2-3 days/weight training 3 days).
3. Build more muscle mass. Muscle tissue is metabolically active tissue (fat is not).
4. Avoid too much alcohol and sugar.
5. Eat foods with high nutritional value (such as fiber and protein). Your body has to work harder to digest these foods. This also keeps you full longer and helps you eat less.
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“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! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!
You Can Gain Weight Eating “The Superfoods”
Eating “the superfoods” will not necessarily guard against you gaining weight. How much you eat and how much you move during the day still matters.
If you maintain a caloric surplus (eat more calories than you burn) day after day, you will gain weight.
Calories eaten and calories burned will ultimately determine whether you lose or gain weight. Even if you eat healthy food, you will gain weight if you eat too much. Some say the calories in/calories out rule is outdated and substantially incorrect. Don’t believe that! Of course, there are other factors that can contribute to weight gain, but don’t skip over the need for calorie control.
This is a question I received about weight gain and home workouts:
Client Q: “This is exactly where I am…if I don’t want to join a gym, what is your recommendation for an at home fitness plan? As far as diet, I try to stick to the 10 superfoods these days, but I seem to retain water easily. It’s very frustrating, especially when I’ve never had to worry about weight!”
Mark’s A: There could be several reasons for your weight gain:
1) You can easily reach your fitness goals working out at home. I train the majority of my clients at their homes or places other than gyms. About all you will need is a stability ball and some dumbbells. The key for you is probably to speed up your metabolism.
Building muscle mass will speed up your metabolism because your body has to work harder to maintain more muscle and muscle is metabolically active tissue (unlike fat). Muscle mass will also cause you to lose body fat and inches which is more important than losing weight (the weight loss will take care of itself). This can be done best by doing full body strength training 3 days a week and doing intense interval cardio exercise 2-3 days a week. See #2 below.
2) Your body might have reached a plateau. Weight often comes off easily at the beginning of a workout program. But then your body adapts to your workouts. When this happens, you need to vary your workout routines and intensity.
Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and lunges instead of leg presses and squats. A shorter, more intense 30 minute full-body circuit weight workout will work better than a 1 hour weight workout when you are trying to lose body fat and weight.
A circuit workout is one in which you do one exercise after the other with little or no rest between exercises. Also, change up your cardio routines such as rotating treadmill, stair-stepper and bodyweight cardio.
3) You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing). Base your daily caloric intake on your BMR, activity level and goals. Its important to eat enough. Calculate your calorie needs.
4) Your weight gain could be medically related. Sometimes an improperly functioning thyroid gland causes weight gain. Or, as is the case when we get older, our bodies don’t need as many calories as it did when we were younger.
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: “10 Must Know Fat Loss Tips,” Free Fat Loss Meals and Free Fat Loss Workouts!
“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!
5 Fat Burning Medicine Ball Exercises for Women
Definitely include medicine ball exercises in your workouts to burn fat and tone your body! Medicine ball exercises are not used enough by people in their workouts (from my observations).
Full speed medicine ball exercises will help you burn fat faster. These exercises will also improve your core strength and power (how fast your muscles can produce force). This makes your workouts more efficient (do more in less time).
Medicine ball exercises also allow you to exercise with natural movements. Your movement is not restricted by weight machines or barbells. Every one moves differently and you can even be a little creative with medicine ball exercises.
Here are 5 medicine ball exercises for you to burn more fat:
Note: Do these exercises at a moderate pace until you have mastered your form.
1. Medicine ball diagonal chop – The medicine ball diagonal chop helps you work multiple muscle groups in different planes of motion (at the same time). Injuries of the torso (such as oblique strains/pulls) hurt and are hard to recover from. Its better to avoid these types of injuries. Your legs will also get quite a workout from squatting and standing.
2. Medicine ball front chop – The medicine ball front chop is similar to the diagonal chop but is only done in one plane of motion.
3. Medicine ball rotational throw (pictured above) – Many everyday movements require coordination while rotating your body. This exercise is also very difficult to do correctly. When you get good at it, you will burn upper and lower body fat at a faster rate.
4. Medicine ball soccer throw – The medicine ball soccer throw is a great upper body exercise that uses your legs. It requires coordination and power. The soccer throw also works the muscles that you use to throw a ball or swing a racquet overhead.
5. Medicine ball squat jump – The medicine ball squat jump will improve your power. Bodyweight squat jumps should be mastered first, especially jumping and landing techniques. Jumps are proven fat burners and will really accelerate your heart rate.
It is hard to limit this list to just 5 medicine ball exercises. Medicine ball lunges with rotation and medicine ball side lunges are two exercises that come to mind.
Train harder and burn more fat with medicine ball exercises!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: “10 Must Know Fat Loss Tips,” Free Fat Loss Meals and Free Fat Loss Workouts!
“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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