I know it has been a while! I'm sorry for being MIA, I just burnt myself out posting so much info and giving myself a deadline! Deadlines are great and all don't get me wrong, but with my busy schedule it was getting to be a bit much. Things have calmed down now and I realized that I did in fact miss blogging, so I'M BACK!
Going to do things a little differently this time though! I will be posting when it is convenient, but at the very least twice a month. I will try to structure it the same as before, one article and one workout! Well now that, that is all squared away, lets get to it!
Today we are gonna talk about how to drop some weight fast and there is a little workout at the bottom as well! The workout will help you blast some fat, which we all like!
We all know that dropping weight can be hard, and the closer you get to you ideal weight, the tougher it becomes to lose the weight! The reason behind this is that your body defends its weight and holds on to the pounds to maintain a natural balance. The more weight that is lost, the harder your body works to hold on to it. You can beat this by turning up your workout! Try a total-body workout! This will counteract and prevent your body from getting comfortable with your workout routine. Also, start adding more weight, always make sure you are increasing your work load to insure this doesn't happen.
A definite way of shedding that wait is PLYOMETICS! These are explosive movements that build muscle and get your heart rate up, they also work multiple muscles at a time. This all leads to extreme calorie burn! This will rev up your workout and help you shed that last layer of fat so you can show lose sculpted muscles and that lean figure!
Try to complete three to five circuits of the exercises down below, doing 8-10 reps of each movement and going from one exercise to the next with out stopping (CIRCUIT TRAINING)! Rest one minute between each circuit! Do the workout two to three times a week as well as cardio (fat-burner/interval) and you will be zipping up your skinny jeans in no time!
When doing cardio make sure you are doing fat- blasting intervals. Just like your total body strength training program you want your cardio to be just as kick ass! High- intensity interval training involves quick, sprintlike bursts combined with periods of rest or easy recovery to help maximize your calorie burn. Go as all out as you can!
Try this twice a week using your favorite cardio machine: After a five to ten minute warm up, speed up until you are at 90% of your max heart rate (age-220=MHR). Stay here for 30 sec then recover for 1 minute repeat 5-8 times. To boost your weekly calorie burn, add and extra day of cardio 30-45 minutes of moderate intensity 65-80% of your maximum heart rate.
Eat often: eat small amounts every few hours. It can help your body burn calories instead of holding them. (Nutritious foods!)
Pick protein: it keeps you feeling full longer, burns calories and it digests, and helps your muscles recover! Include it in every meal!!!
Beat the bloat: avoid excess salt, limit foods like broccoli and beans, and add lemon to your water!
MOVE 1Single-Arm Dumbbell Swing
MOVE 2Pushup Row
MOVE 3Box Jumps
MOVE 4Skater Jumps
MOVE 5Dumbbell T-Stabilization
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