The Busy Fitness Pro

Posts Tagged ‘Fat Loss’

Are you dying to wear that sexy dress you saw in the mall? Are you raring to go to the beach and wear that two piece bikini that you have been hiding in your underwear drawer for so many years now? If you are, then stop dreaming and start doing something to lose those extra fats in your body. Here are some fat loss tips to help you.

Fat loss tip #1. Avoid skipping meals. If you think that by skipping meals you lose fats, think again. It may be true that you don’t add more fats to your body by skipping meals but by doing so, you also lower your metabolic rate. This means that less fats are burned. Besides, when you skip meals, you will become hungry that the next time you eat, you will eat more than what you should to sort of compensate of that feeling of deprivation you had. It is better to eat frequently. This fat loss tip is probably the most welcome tip for many. However, you have to always remember to eat small portions only.

Fat loss tip #2. Be selective with the food you eat. Though it was said above that you should eat frequently, make sure that what you eat is healthy. Avoid eating food that has too much fat. Aside from increasing your body fat level, eating fatty food could also lead to other health problems like high blood pressure and atherosclerosis. Also avoid eating food that has high sugar content. Instead, choose food rich in fibers. These food will help you flush out toxins in your body. They also make you feel full longer so you don’t easily get hungry.

Fat loss tip #3. Do more physical activities. If you have enough time, why not just use the stairs in going down your apartment building instead of using the elevators. Or if you ride a cab to go to your office every morning , get off the cab a few block away from your office and walk the rest of the way. This will not only help you exercise but this will also help you save a few bucks. There are also many exercise activities that can help you lose fats. You can choose simple activities such as brisk walking, jogging or running. Or you can do fun stuff like biking around the neighborhood or swimming. You can even use dancing as your form of exercise. Go ballroom dancing with your friends or join you kids in hip hop dancing.

Fat loss tip #4. If all natural means fail, try the many different fat loss products available in the market. There are different kinds of fat burners, appetite suppressants and metabolism increasers that are said to be effective in helping people lose weight. However, you have to be very cautious in using any of them. Make sure that you check out the ingredients in each product and study their effects on you. Make sure that they have no side effects that can cause more problems than just being fat.

Fat loss tip #5. If Tip # 4 still fails, try liposuction. It is a surgical procedure that removes fat from your tummy or thighs, or from any other part of your body for that matter. A doctor uses a hollow tube and a suction instrument to do this procedure. The tube is inserted in to the part of the body where you want fat removed. Then fat is sucked out using the suction instrument. Though believed to be effective, this will require you to shell out a good amount of money. This is probably the most expensive fat loss tip you can get but this also the one that can give you the fastest result.

Most of the time, people who want to lose weight want to lose weight fast. However, we must remember that you cannot always expect things to work for you fast. You need to be patient to achieve your goals. You need to have discipline and you have to be determined. Choose the fat loss tip that will work best for you.

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Women thigh strength training exercises are easy to do once you get used to them. there are many inner thigh slimming and strength training exercises. Most women want to lose weight from their thighs or legs and tone up with feminine mass. If you want to build strength around your legs and thighs, Then you might want to do the following women thigh strength training exercises that I am going to mention. There are many other exercises out there but these are the ones that I came up with for not. For leg training, toning, fat loss around your legs, check on inner thigh slimming exercises below the article. In this case, I will try to stick to those exercises that don’t require an expensive fitness equipment are are completely free to do. Here are the women thigh strength training exercises that I promised:Thigh Strength Training ExercisesUp Hill Walking/Running -If you want to train your legs to have strength, Then you might want to consider this workout. One it is cheap and two, It doesn’t need any fitness equipment to do. This is one of the best women thigh strength training exercises. If you can, start out walking or jogging on a hill. Strength training is applied here because your legs are climbing a hill. It requires more energy to climb the hill especially when you are walking fast. This is also a good exercise for people who are beginners.Bicycle Riding -This inner thigh slimming exercise requires a lot of push from your legs in order to keep the bicycle moving. For best results, Ride around hilly areas or if you are using a leg cycling equipment, You can make your workouts tougher or heavier by adjusting the machine. Your weight alone when riding a bicycle will help in strength training of your legs. Among women thigh strength training exercises,
I recommend this one the most because it offers you a challenge when you are doing it. If you are starting out, start out slowly and reduce the amount of time you ride a bicycle or leg cycling machine. You can also start with areas that are flat and not hilly. As time goes by, You can make your cycling more intense and challenging by increasing the speed and riding towards the hills.Leg Cycling -Very easy workout among the inner thigh slimming exercises that you can do from home. Lay down flat on your back on top of carpeted floor, put a pillow under your head and just cycle your legs on the air. this seems like as easy exercise to do and while it it, It can challenge your inner thighs. You can burn more calories this way, slim your thighs, tone up and build some muscle. Make sure that your back remains flat during the entire time that you are doing this workout.Leg Press -This is a very good women thigh strength training exercise. Very easy to do but you might need a fitness equipment. You can use a person to do this exercise but you might want to be careful here because the person might be heavy than you think. Lie face up the floor with both feet raised, Tell your partner to face you while you put your legs on their stomach like you are pushing them up and down, Like you are preventing them from falling to the floor. You do this exercise by bending your knees and pushing up the person that your legs are pushing against. Be careful not to let the person fall and hurt himself/herself.
Inner thigh slimming exercises or women thigh strength training exercises are fun to do once you get used to them. You can burn calories like this, achieve the fitness that you want, Build muscle and strength by having stronger bones. Most of the women thigh strength training exercises require equipments. This is true especially when you are physically active and you need some more challenging exercises to do.

Technorati Tags: Fat Loss, Thigh Strength Training Exercises, weight Loss, Women Thigh Strength Training Exercises

Let’s face it, we all want to be in shape and catch someone’s eye. None of us like putting on our clothes and seeing our tummy hang over our jeans or our arms looking like a set of bat wings. With multi-joint exercises, you’ll be able to blast away fat at record speed, as well as get your chest, abs, shoulders, back and arms into the best shape they’ve ever been in your life.
When you want to find a way to build strength and fire up your metabolism to burn away all that fat, it is best that you concentrate your exercise routine on including exercises that deal with many joints at the same time. With a perfect foundation, you’ll be able to add lean muscle as well as burn fat. To do this, it is very important to know many single-joint and multi-joint exercises.
What exactly is the difference between single-joint and multi-joint exercises?
Single-joint exercises usually work and engage muscles that surround and focus on one moving joint. An example of this would be a bicep curl because it only moves the elbow joint. Multi-joint exercises are those that engage in rotation around many joints. Multi-joint exercises are said to stimulate how our body both works and plays. Many of our daily movements require multi-joint exercises.
This is precisely why we need to use multi-joint exercises, simply because they determine how our body works and moves. With daily activities, our bodies don’t just use one muscle or one joint at a time. Something as simple as walking is a multi-joint activity. Though walking isn’t complicated, it involves every joint and muscle in our lower extremities.
Why are multi-joint exercises important in a regular exercise routine?
1. Time efficiency. Multi-joint exercises are able to save you time that you have to spend in the gym working out. Because these exercises are able to allow you to engage in many muscles and joints all in the same exercise, you are able to work more of your body, decreasing the amount of time you have to spend.
2. High metabolic cost. That’s right! Doctors have even been able to prove that multi-joint exercises get our metabolism working 30 to 40 percent higher. As you work more muscles at the same time, you are able to burn more calories while your metabolism rates are high and pumping.
3. Helps to train our neuromuscular system. Having a steady and healthy neuromuscular system is able to improve our balance. Whether you plan on walking across the tightrope in the circus or just walking down the street, balance is important. Because multi-joint exercises use many muscles and joints at the same time, your body learns how to work together with the many parts that makes it.
4. They’re more fun. Who said working out couldn’t be fun? With multi-joint exercises, you are able to tone and shape your body while having fun with it. You don’t have to stick to the boring sit-ups or crunches. With multi-joint exercises, you can take pleasure in doing simple exercises while adding a little spice to them.
5. Variety, variety, variety. We all want to be able to have some sort of change in our lives. Start with your exercise program! If you incorporate multi-joint exercises into your routine, you are able to do many different types of exercises each day. Change and variety is good, especially if you want to have fun while getting into shape.
Here are some effective multi-joint exercises:
Squats: Squats, as dreaded and boring as they may be, help to build powerful and strong thighs and hips as well as toned a toned back, shoulders, arms, and chest.
Deadlifts: This exercise uses joints throughout the whole body. They are able to work both your lower and upper body muscles.
Leg Presses: These exercises are used to work the hamstrings, quads, and your glutes. With these, you’ll be able to have toned legs and a firm butt!
Front, Side or Reverse Lunges and Stepups: These exercises are able to work each and every leg muscle. These can get quite boring, so try doing all three types of lunges. A lunge requires you to drop your knee 90 degrees to the ground.
Bench Presses, Dips and Pushups: All of these exercises add muscle to the shoulders, back, and chest as well as the triceps. They are able to work most of your upper body muscles.
Overhead Presses: These exercises are great for working out your triceps and shoulders.
Pulldowns, Pullups, Barbell Rows, and Dumbbell Rows: As you do these exercises, your back and bicep muscles will grow. You are able to work out your back as well as your arms.
Upright Rows: Upright rows are great for exercising the shoulders as well as the upper back.
So when you really want to blast away fat and get your abs, chest, shoulders, back, and arms in their best shape ever then consider using multi-joint exercises.

Technorati Tags: Abs, Burn, Chest, exercise, Fat Loss, Multi-joint Exercises, Shoulders, Six-pack, weight Loss

If you’ve always wondered why your abdominal muscles refuse to shape up, no matter how many hours of crunches you punish your body with, California researchers have some very welcome news for you.

According to a recent study published by the American Council on Exercise, pushing yourself to accomplish a thousand crunches every second day isn’t the most effective way to tone, tighten and strengthen your gut. In fact, the classic crunch – or abdominal sit-up as it is better known – is amongst the most ineffective ways to work your abs… second only to those gimmicky abdominal exercise equipment advertised on late-night television shows. What’s more, rather than carving the flab away from your abdominal muscles, crunches are actually harmful to your back, and are the most common reason for back strains, sprains and other injuries.

Over the years, numerous fitness experts have rallied to and fro about the most effective ab exercises. After years of scientific research and experiments, scientists conclude that in order to bring about the best results, abdominal exercises must stimulate the two major muscle groups in your mid-section – the rectus abdominus which is the long flat muscle extending along the length of the front of your abdomen and the obliques or the long flat muscles along the sides of your abs. The more intense the stimulation – the better the results

On the basis of these criteria, the top three ab exercises are:

Exercise One: Hanging Leg Raises

To do this exercise:

- Hang from a pull-up bar, your legs extended straight down.- Raise your legs upwards, bringing your knees up and towards your chest. - Slowly lower your knees to the starting position and repeat.

When performing this exercise, try not to swing your legs and use the momentum to push your knees upwards. Instead, let your abdominal muscles do the work. Use a slow and controlled motion, concentrating on your ab muscles.

Start with bringing your knees up to your hip level, and then raise your knees higher as your abdominal muscles grow stronger. A tougher and more intense variant of this exercise is the straight-leg version, where you lift both your legs towards your chest, without bending your knees.

For those of you who find bent-knee leg raises too easy, and straight leg-raises too Herculean, try the tuck-straight variant, where you bend your knees on the lift up, and straighten your legs as you bring them back down to the starting position.

Hanging leg raises really push your rectus abdominal muscles and are a time-tested favorite with athletes and body-builders alike. This exercise targets your entire core section, building you a stronger, firmer and more toned midsection, and is one of the few exercises which actually give your lower abs a thorough workout.

Exercise Two: The Plank

To do this exercise:

- Lie face down on a mat.- Lift your torso up on your forearms with your palms flat on the floor.- Push off the mat, raising your body on your toes. Lift your knees off the mat. Your body should be balanced on your forearms and your toes.- Keep your back flat such that your head, shoulders, hips and heels are in a straight line.- Tuck in your abdominal muscles to keep your hips from jutting upwards.- Hold for 20 – 60 seconds and then slowly lower your body back to the starting position.

The Plank is an excellent strength and stability exercise which builds core strength, stability and taut abs. This exercise targets your rectus abdominus and your obliques, while also strengthening your back and glutes.

When performing this exercise, concentrate on bringing your belly-button towards your spine, by squeezing your abdominal muscles as tightly can you can. While most adrenaline-addicted bodybuilding enthusiasts scoff at any exercise that doesn’t call for at least a several hundred repetitions, the plank is undoubtedly a lot more challenging than it seems at first blush. This exercise makes you push against the dual forces of gravity and your bodyweight to keep your back from arching and sagging, by tightening all your abdominal muscles.

Exercise Three: The Side Plank:

A slightly more advanced variant of the basic plank, the side plank is very effective in building core strength and stability. When performed correctly with perfect form, this exercise can tremendously strengthen and tone your abdominal and lower back muscles.

To do this exercise:

- Lie on your left side with your feet stacked, one on top of the other. Your left forearm should be placed flat on the floor, extended at a right angle from your body. Rest your left arm on your left side.- Lift your body upwards on your forearm, with your weight balanced on your left forearm and the side of your left foot.- Be sure that you aren’t arching your shoulders and / or holding your breath. Remember to keep your right shoulder, your hip and your foot in a straight line.- Hold this position for as long as you can, and then slowly lower your body back to the starting position.- Switch sides and repeat

For a more advanced version of this exercise, lift your arm and extend it straight towards the ceiling, such that it forms a straight line with your supporting elbow.

If you’re having trouble with balancing your bodyweight, start with lifting your body on your left forearm and the side of your left knee, maintaining a straight line with your head, right shoulder and right knee.

Although surprisingly uncomplicated, this exercise will make you break a sweat with the core stability and strength it calls for. If your oblique muscles aren’t strong enough, this exercise can be very challenging. Start simple, increasing the duration and complexity of this exercise as you gain more strength and balance.

Exercising your way towards a perfect set of six-pack abs is a relatively simple and uncomplicated process… given that you learn to distinguish the fact from fiction. Rather wasting your time, and hard-earned money, on fad products, expensive gym memberships and bogus miracle weight-loss pills, focus on reliable, scientifically proven ab-toning techniques… your fitness levels (and abdominal muscles) will know the difference!

Technorati Tags: ab workout, crunches, exercise, Fat Loss, Fitness, Sit Ups, Six Pack Abs, weight Loss

As the head personal trainer for the best boot camp in Milwaukee who has helped hundreds of people lose thousands of pounds of fat, I know a thing or two about exercise selection and I am going to share some great exercises that you can incorporate into your workouts today to breakthrough any training plateau. They are the exact exercises that I have used to help my hundreds of people lose thousands of pounds of fat.
I’ll keep this as basic as possible for you. The best exercise for muscle gain are also the best exercises for fat loss. These exercises all have one thing in common: they involve as many muscles in your body as possible and they provide a UNIQUE challenge to your body.
Both the real world case studies and the scientific research and have demonstrated that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.
It’s as simple as the Dream Body Equation below:
Performing Total Body Exercises Within Each Total Body Workout →
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout. In other words, these are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1- Power Clean + Squat to Overhead Press Combo
Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.
Exercise#2- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags
Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.
Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.
Exercise#5- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise#6- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls
Exercise#7- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press
Exercise#8- Rear Foot Elevated Deadlift plus Curl to Press
Exercise#9- Med Ball Snatch-Slam Combo
Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row
Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. If you employ these exercises into your workouts I guarantee you better results. Of course it’s now up to you to take your workouts, and your body, to the next level
Crank it!

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