Tag Archives: burn fat

Why Weight Lift?

crossfitWhy Weight Lift?

Lifting weights helps shed off pounds, but it keeps the weight off too. You burn calories during strength training, and your body continues to burn calories even after. More calories are used to make and maintain muscle than fat, and strength training can boost your metabolism by 15%.

Lifting weights can even can help strengthen your bones. By putting the stress on your bones, you build up the bone density, ultimately preventing osteoporosis and other related bone diseases.

Strength training is also called resistance training because it involves firming up and toning your muscles by contracting them against a resisting force. Your balance and coordination will improve, as will your posture. More significantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40%, a vital benefit, particularly as you get older.

Strength training will even elevate your level of endorphins which will make you feel great. It is also a great antidepressant and helps you sleep better.

Exercise 3 Times Per Week to Lose Weight

Exercise 3 Times Per Week to Lose Weight

 

Exercising just three times per week can help you lose weight.  Put aside 15- 20 minutes if you are just starting out.  Try to increase your workout to 45 to 60 minutes per workout.  By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow.  You will see progress if you are consistent.

Here is a workout to try: “A” for beginners, “B” is a bit higher intensity

Cardio- A-Walk for 15- 20 minutes      B-Jog of run for 20- 30 minutes

Strength training/toning:

A- 10 pushups standing against the wall or on your knees on floor

B-10 military pushups

A- 15 squats  B-15 jump squats

A-    10 Modified Jumping jacks  B- 15 jumping jacks

A&B 10-15 bicep curls

A&B 10-15 abdominal crunches

Repeat strength training 1-4 times depending upon your level of fitness

 

Always check with your doctor before starting an exercise routine!

Burn Fat in Less Time with High Intensity Interval Training!

Burn Fat in Less Time with High Intensity Interval Training!

sprintingHIIT, (High intensity interval training) is a form of cardio training that involves cycles of high intensity bursts and low to moderate intensity recovery. This cardio workout is said to burn fat not only faster but more efficiently than that of a low intensity cardio workout such as jogging or going for a long run. This is because the higher intensity allows the body to burn fat faster in total than at lower intensity routines, although the ratio of fat to glycogen ratio is lower. Additionally, there’s also an ‘after burn’ effect known as EPOC (excess-post exercise oxygen consumption). This increases your metabolism and burns more calories for up to 24 hours after interval training.

Try adding some sprints to your workout!

How much exercise must I do to lose weight?

 

How much exercise must I do to lose weight?

Exercising just three times per week can help you lose weight. Put aside 15- 20 minutes if you are just starting out.exercising Try to increase your workout to 45 to 60 minutes per workout. By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow. You will see progress if you are consistent.

Eat your fruit, don’t drink it!

Yes…please…eat your fruit, don’t drink it.apples
By eating your fruit you receive the benefits of fiber. Plus, it takes longer to chew than it does to drink,therefore you are consuming less calories.

Want to burn some fat?     Try adding grapefruit to your diet. Studies show its boosts your body’s fat burning mechanism.  Woohoo!!!

Weekend Workout- no equipment required.

Weekend Workout- no equipment required.

 

pushup man

Warm up for 8 minutes by marching, walking, jogging. Stretch before are after workout.

1- 5 pushups, 5 squats, 10 bicycle crunches

2- 10 pushups, 10 squats, 20 bicycle crunches

3- 5 pushups, 5 squats, 10 bicycle crunches

4- 10 pushups, 10 squats,10 bicycle crunches
60 second rest. Repeat 1- 4 times.  Stretch!

Do not begin an exercise program without your doctor’s permission.