8 FAT BURNING FITNESS TIPS FOR WOMEN

8 FAT BURNING FITNESS TIPS FOR WOMEN

It’s that time of year again ~ swimsuit season is just around the corner.  To transform flabby under arms and a saggy behind lifting weights is a must.  You don’t need to go to a fancy gym to workout, you can create your own gym at home. All you need are an assortment of dumbbells, a bench, a mirror and a cd player to play music that will pump you up for a good solid workout.

Here are 8 tips to assist you in reaching your fitness goals.  Learn to love strength training as you do your body will transform easier than doing it begrudgingly.  Be happy and think positive to ensure you’re mindset is in the right place to achieve success!  And most of all have fun!  Make working out fun and exciting, talk nicely to yourself and look forward to your workouts, your body will thank you for it by releasing fat store easier and build muscle sooner.

8 FAT BURNING FITNESS TIPS

1.   Weights/Intervals Burns Fat Faster: Doing a weightlifting program coupled with intervals—alternating high-intensity bursts of riding a stationary bike or running with a recovery period—is the best way to burn fat faster in addition to reshaping the body sooner.  You can do them on seperate days or combined to save time and burn the most calories.

2.   Stay Hydrated: Drink plenty of purified water before, during and after exercise.  Keeping the body hydrated will fuel your muscles and give aid in warding off fatigue as well as remove toxins from the body.

3.   Strength Train Often: Alternate doing upper body and lower body exercises at least 3 days a week, every other day is best.  Be sure to do intervals after strength training to burn the deep fat for energy and fat loss. Use free weights to use more muscles and effectiveness.  Free weights cause you to use more muscles than using machines that are designed for one muscle group.

4.   Lift Heavy to Sculpt: Women often choose light weights because they’re afraid they’ll get too big.  The truth is only professional women body builders have the brute strength to lift heavy enough to add major size and volume.

5.   Increase the weight or Reps: Choose a weight that you can definitely lift eight, maybe 10, but definitely not 12 times.  Do 10 reps in a set the first time, then 12, then 15, and once you're doing sets of 15, increase the weight and go back to 10 reps per set.

6.   Form is Everything: Proper form is everything when lifting weights. Always lift in front of a mirror.  If you aren’t sure how to lift correctly look up the exercise online there are tons of articles and images to choose from, print them off and place then were you can referred to them easily, or hire a fitness coach to help you.

7.   Fuel Your Body with the Foods it Needs:  If you truly want to look lean by summer then eat what your body craves--good, whole nutrition. Eat plenty of lean protein, fresh fruit, veggies and clean fats such as flax seed oil or fish oil and raw almonds.  As I always say, if God didn’t make it don’t eat it.  Processed foods are filled with toxins, stay clear of all junk food, it will only make you tired, stressed, fatigues and you will have to workout harder in the gym to see little progress if any.  Proper nutrition is essential when living a LivFit Lifestyle.

8.   Log Your Success: Keep a diet and fitness log in addition to a gratitude journal. Each day write what you ate and what exercises yhou did, along with how you felt and how proud you were of yourself.  Then retire by giving thanks for your miraculous body and the fantastic day you had.  By focusing on the positive your subconscious mind will create new beliefs which support your heart’s desires of achieve success.

By doing these simple tips you will be able to transform your physique by summer. Follow through ~ consistency is key!  Plan ahead, make your workouts count and eat smart, and before you know it you will be stronger, leaner and more confident than ever before! 

Happy training!

 Carol Whitaker

Lifestyle Fitness Coach & Consultant

http://carolwhitaker.com 

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LIV FIT, TRAIN HARD & LIV HAPPY DAY 5: Arms & Chest

LIVIN' THE LIVFIT LIFESTYLE DAY 5: ARMS & CHEST

Today was my favorite training day of all - arms & chest. I love working arms because the results are so visible and highly rewarding. Not only do sculpted arms look attractive but it's great to be strong a mother. I remember vividly when I began feeling strong and could pick two of my children at once, I'd put one on one hip & the other on my other hip. It was awesome!

I worked out hard and I'm now looking forward to a relaxing weekend with my family. The weekends are my down time, I'm more lsayed back and enjoy healthy snacks more often. My favorite snack isthat I make is popped popcorn, we enjoy it as a family when we play games or watch movies; I love spending quality time with my family. And after a long week of training, working, taking care of my family & horses I look forward to getting some much needed R&R... =)

ARM & CHEST STREGNTH TRAINING EXERCISES

5 x 8-12 Single Bicep Curls with a Hammer Down

5 x 8-12 Single Bicep Curls

5 x 8-12 Single Over Head Triceps Extensions (triceps)

5 x 8-12 Dumbbell Bench Press

5 x 20 Triceps Dips

3 x 15 Military Push-ups

Optional: 20 minutes cardio

LIVFIT TIPS THAT WORK!

Everyone knows that eating a diet low in fat will shed weight as well as maintain a lean physique. But a lot of people don't know how to cut down on fat & extra calories. Here are a few examples of how to eat smarter without sacrificing taste.

Low-Fat Cooking Tips

• Use Pam cooking spray instead of butter or oil.

• Use Wishbone Salad Spritzer on salads & fresh veggies, it has only one calorie per spray and zero fat.

• Use Extra Virgin Olive Oil & Balsamic Vinegar for salad dressing, it has the good fats that your body needs.

• Rather than using sugar in your baking us Agave Nectar, it's a low glycemic index food that's sweeter than sugar! And you only need 1/2 the amount of the sugar called for in a recipe.

• When baking always use butter in place of Crisco (your body knows how to process butter) and use only 1/4 to 1/2 the fat called for in any recipe.

• Use applesauce in place of butter when baking, it makes for a light fluffy texture.

• Use whole wheat flour in place of all flour called for in recipes. You'll have more flavor and extra fiber and nutrients to keep your system moving.

• Use Cinnamon to add flavor as well as to help keep your blood sugar level.

• Use dark brown sugar, Xylitol, Truvia or Agave nectar in baking; white sugar is loaded with chemicals and will spike insulin. Remember sugar leads to fat! So try to stay away from the sugary snacks that will only make you self sabotage your efforts & goals.

• Use spices & herbs in place of sauces, be creative and mix various spices for more robust flavors.

• Use low-calorie Almond milk (Vanilla flavor is my favorite) in place of milk, it has fewer calories as well as less sugar.

• Use fresh salsa mixed with fat-free cottage cheese or canned tuna or chicken and use fresh cut veggies for chips and salsa, it's delicious and filled with protein, fiber and nutrients!

• Eat lean meats in place of high-fatty meats. Cut off all excess fat off of chicken and red meats. Cook hamburger in water and drain off all the fat and rinse; add spices and sea salt to add flavor.

• For a sweet tooth snack have frozen berries mixed with vanilla protein powder or low-fat yogurt. If you are craving crunchy foods add a tablespoon of slivered almonds to top it off, it's a yummy treat!

• For a salty snack have air popcorn (Orville Redenbacher’s is my choice) with fat-free butter spray and cinnamon. It's high in fiber and also has antioxidant benefits.

These are just a few examples of how to eat fewer calories without feeling deprived of taste. You'll not only lose weight and feel great but you'll find that you'll begin to feel younger too. Many foods mentioned have anti-aging properties that will improve skin, hair and vitality. Use these simple tips & tricks and you'll find that you can enjoy the holidays without the guilt & weight gain.

TOMORROW'S TRAINING: Cardio & Abs (Optional)  DAY 6: Sunday: Rest.

I don't workout on Sundays, it's my day for peaceful inner reflection & going to church each morning with my family. It's highly important to rest after week long training; that includes getting to bed on time every night as well.  After a weekend of R&R you'll be ready for Monday's hard workout lifting weights and doing cardio. During the resting period your muscles will also be recovering so the next time you go to the gym you may see more definition - it's a beautiful thing!

Living the LivFit Lifestyle will literally transform your body & life if you fully embrace it! I hope my blogging has inspired you to move a little more and to eat healthier...

Have a fantastic weekend! I'll chat again on Monday... =)

~Carol Whitaker

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