Today I wanted to give you five quick but essential fundamentals or tips to fully realising your fat loss goals.  But also as well as losing the stubborn fat and getting on the path to the body you want, these 5 also mean you preserve the valuable lean muscle that in effect is your body’s fat burning furnace and the reason you actually blast calories at all.

So below I give you the 5 that if understood and made a part of your fitness lifestyle will not fail to deliver you results.

Ok,

NUMBER 1:  Keep Your Fitness Sessions Short! (But Very Sweet)

I am a big fan of Intensity Training.  My classes and bootcamps are structured around this.  You see the longer a person works out the lower the intensity level drifts.  During peak effort you are working in intensity levels that produce results, but as you move out of ‘the zone’ you are at risk of injury, de-motivation and also a slide in your real results.

train with short sessions - high intensity

Intensity training is the incorporation of high demand training in short periods of time.  You basically will make a bigger improvement on your body composition, fitness levels and overall appearance – and attain the goals you want – if you focus on shorter workouts, with high intensity.

I do recommend mixing up these short intense sessions to allow your body to recover.  Don’t do them every session.  But the facts are that an intense workout raises afterburn (fat burning capability – burning calories at a higher rate during recovery).

This type of workout is the way you need to be training if you want those results.

NUMBER 2:  You Need To Weight Train.

It is still prominant in today’s society to hear people mention ‘toning’ or ‘long form cardio’ sessions as their staple fitness structure.  The fact remains and always has that to see change and results in your body every person must be incorporating weight training or resistance training.

The goal of weight training is not to build huge muscle but maintain our lean muscle mass.  Because lean muscle burns calories better than anything else you can do.

As a person ages muscle will diminish, so weight training is not just a young persons game – it is essential for everyone.

The reality is that women will NOT get big and bulky, men will not find its just that young persons pasttime and every person will shift their body into the zone where calories are burnt at optimal levels, lean and toned muscles will be structured and their body will perform as nature intended.

Again, other types of exercise are still fine to use but leaving out resistance training is like trying to drive a car with no wheels.

NUMBER 3:  Nutrition AFTER Your Workout.

I’ve seen many people really get into the swing of worthwhile training.  They challenge themselves, they commit to a sensible program and they begin with an attitude that 9 times out of 10 will lead them to stunning results.  BUT it is all too common to find that a lot of people do not really take seriously the need to replenish and re-fuel their bodies AFTER these new and challenging workouts they are committed to.

You need the best nutrition AFTER your workouts.

Simply put:  we all need to put the right fuel into our system after a workout – within a window of around 30mins to an hour max.

And that ‘fuel’ is a good recovery drink or meal replacement with a mix of protein and importantly CARBOHYDRATES: Don’t think its all about protein at this moment.  You need carbs afterwards to protect the bodies protein from being used.  It also helps create the blood sugar and insulin response that helps move protein to the workout damaged muscle fibers and aid in repair of what you’ve just done to them!

A good recovery drink is absolutely paramount.  You can have a look at this one because it is one of the best – if not the best.

NUMBER 4:  Protein Is Essential In Your Diet.

Carbohydrates and essential fats are important BUT protein is the building block of muscle.  You need to have adequate amounts in your system.  DO not neglect this, especially when you are breaking down that muscle in your intense new workouts, your job is also to supply your body with protein for repair and regeneration of new muscle tissue.

Protein can induce satiety – a feeling of being full – if you have adequate amounts in each meal you consume.  Also dietary protein is actually harder to break down so you interestingly will burn extra calories doing so.  Nice. (that’s a simple explanation – we’ll go into this in detail in an upcoming post).

Protein is King.

Protein does not build muscle, it actually aids in repair due to the damage caused by your workouts.  Also you want protein to assist in the maintenance of your lean muscle especially during fat loss training or dieting when you desperately need to keep the lean muscle and not let it get broken down.

Increase your protein levels with both a good supplement and lean meats, dairy protein and vegetable sources of protein and you’ll allow your muscles to remain protected as your metabolism controls fat loss.

NUMBER 5:  Please, Please, Please Don’t Starve Your Body…

If a person starves themselves, because they assume this is the way to lose weight or fat, they simply put themselves into the territory of firstly only really losing water weight in the initial stages and also facing the reality that once they get back to a ‘sensible’ eating schedule they will almost always gain back that weight 100% – and sometimes they’ll gain back more.

‘Starvation mode’ is not a method any person should consider or employ.

To lose weight consistently and safely and keep it off a person needs to elevate their metabolism with proven exercise whilst maintaining a balanced, consistent diet that involves regular eating, a control of the amount of carbs eaten after 2-3pm in the day and a serious commitment to never starving or forcing the body into yo-yo eating schedules.

Never Go Down The 'Starvation Road'. Ever

Consistency both in training and diet is key.  Starvation is for uneducated people who will face more frustration after an initial ‘suprise’ weight loss – that is only that water weight loss.  This road is not one you want to travel.  Period.

Do it right and you’ll be on the road to being fit for life.

*Ladies Only Fat Loss Advice- get that flat toned healthy midsection fast…

I wanted to open this blog by thanking my dear friend Tristan for collaborating with me in his efforts.

His loyal readers might be wondering, Tristan, really!  Why Yoga?

I must address this by saying there is a massive misconception in mainstream society and the fitness community in general, that yoga is for women, elderly and those in touch with their earthy side. Yoga is for everyone!

Yoga serves as a natural compliment to strength training, fat burning, and heart pumping cardio. Regular stretching gives your muscles the ability to fire more efficiently without shutting down in response to stretched tendons and/or ligaments.

Yoga is naturally weight bearing in many of the postures.  As you hold poses and lift your body in amazing ways, you are isometrically contracting your muscles, inadvertently building strength, lengthening muscles, and reducing the chances of osteoporosis.  In addition, yoga has a unique “feel-good” and stress management component that may help prevent or relieve depression, anxiety and numerous other associated medical problems.

I teach Prana Flow Yoga.  Prana Flow Yoga is a type of evolutionary vinyasa yoga developed by Shiva Rea which focuses on the movement of the body initiated and guided by the breath.  Every class is designed to facilitate whole body transformations in strength and fluidity, circulation and centering.  Practicing Prana Flow will help keep your mind, body, and soul refreshed, focused, and connected to the ebb and flow of the natural body rhythms that surrounds your life.

Some people refer to Prana Flow Yoga as an “athletic” form of yoga – 90-minutes of calorie-burning, vigorous, endurance and strength-building kind of yoga practice.  Please take note not all classes are that way!  There are many different kinds of yoga.  Follow the link provided so you can read about, and further research, the different types of yoga.

Cori Fratelli - Yoga Genius.

What will reading this blog help you to achieve?

I am hoping to eradicate any misconceptions you have of yoga by offering you insight into choosing a yoga practice that suits your individual needs.  I will be guiding you in transforming not only your body, but also your mind and spirit, and serving as your guide on this river of life.

B.K.S.Iyengar says it best when he states, “”While the physical aspect of yoga is a legitimate place to begin, it is not the end… Even in simple asanas, one is experiencing the three levels of quest: the external quest, which brings firmness of the body; the internal quest, which brings steadiness of intelligence; and the innermost quest, which brings benevolence of spirit.”

Today we begin our quest together ~ Lets transform ourselves!

Ladies Only Weight Loss Advice – Transform Your Body For Summer & Beyond – Fat Loss & Sexy Tight Thigh & Bun Workouts

A New Phenomenon? Or A Smart Evolution?

Ok, its HUGE – The NEW Apple iPad has been unveiled and it looks like a new category of ‘gadget’ is about to explode onto our lives.  But I bet it will soon become common to all of us and eventually we’ll wonder how we lived without it? Right?

So what can we learn from this new Apple release and apply it to our goals for fat loss, six pack abs, body transformation and lean muscle gain?

Well very simply its understanding the need to evolve from already solid foundations to guarantee growing improvement and continual results.

You see Apple know they have the best products, they know that by and large their way of doing things is infinitely smarter and ‘more user friendly’ and in turn they don’t just settle but look for major shifts in their results by building on their values and their brand.

In the fitness world there are always new ideas and new fads – the late night tv gadgets being some of the very worst.  But when its all broken down there are fundamentals of fitness training that guarantee results and give the person using them the fat loss they need, the muscle they want and the six pack abs they are desperate for.

So what can we learn from this new Apple Release?

It’s all obtained by using what works.  And once you know what works you don’t then go and try something completely different but you move onto similar systems that are an evolution of a proven fitness approach.  Same as Apple, how they are not just ‘shooting in the dark’ but building upon a proven base (the iphone / ipod interface and their millions of users)  – an evolution – NOT a complete change of direction.  Look at how quickly people will be up and running with this new and impressive piece of electronic equipment.  There won’t be a huge learning curve, but the flip side of the results and satisfaction people get will be huge and instantaneous.

Now in terms of fitness we know our fundamentals: We know what works…

Simply:

You need to burn off more calories than you take in

You need to use compound full body exercises to burn the optimal fat.

You need to create hypertrophy to allow muscle growth

you need to challenge your body’s limits to reach new levels of personal fitness.

These are some of the fundamentals – we then aim to build on them. We don’t use them for a while then discard them! No, we evolve with them.

After all, they are proven to give all people using them the results they crave – why discard them?

Then what we don’t do is go and purchase a new ab gadget or sign up for some new ‘wonder fat burning drug’.  The fundamentals are simple and have been proven and stand the test of time, much like Apple’s products (I am not saying all Apple stuff was amazing but at least they thought outside the box BUT could also back it up with results – I use both PC and Mac so I see the merits of both)

And now – as Apple unveils a new ‘category’ of device that will build upon their existing technology and user base ( * they said in the keynote about people being able to already use this new device as it follows on from the iphone and ipod touch which millions already use – smart idea – no need to re-educate – brilliant simplicity)

So in fitness this is the same approach we take as trainers and others take as trainees.

Use what is proven AND Progress by building upon it – using it as your constant foundation.

You know if you read my blog and my newsletters or use my products that I and other smart trainers I respect offer the correct types of training using only what is proven with our clients and customers – AND as we offer new workouts, diets plans, food advice, supplement news and so on we simply expand upon tools, system and products we know work.

In fitness as in life you don’t always need to re-invent the wheel.  No, smart people will evolve and use what is proven to change their bodies and progress along that line of change, knowing a positive shift in the proven is infinitly better and always will be than a huge desperate leap to the next new hype or hopeful gadget that is unproven for a reason.

So Let’s keep on the path to fitness success, body transformation, fat blasting results and all the muscle, conditioning and six pack abs results we want by working with the awesome tools and the new, better or modified versions of these tools.  And like Apple lets evolve towards greater success and not take blind jumps into the unknown – because when results are required we need to be smart.

Hope to see you soon either in classes or chat to you on the blog.  take it easy people.

And if you get an iPad – let me know how this blog looks on it!

Supposed to be a beautiful screen – I don’t even doubt it.

For most people the need to burn body fat is one of the highest on a list of desires when they start a fitness program.

Whether it is for the guys wanting to create a more ripped and cut physique or maybe the women who want to drop pounds and show off lean curvacious hips and thighs.

The important thing to remember is that burning excess body fat need not be a hassle or a pain, or something people face wondering if in fact they actually can.

The answer to doing this is a simple one – assuming you are dedicated to your workouts and of course controlling your diet and your caloric intake.

So lets assume you are on top of your diet, you have a regime in place that allows you ‘x’ amount of calories per day and now you just need a workout or a system that is going to blast off those excess calories.

Many people will do a certain workout, a certain type of exercising and follow it for a period of weeks – maybe training 3 days a week etc.  This is good, no knocking anyone who is actually getting in their workouts – I respect anyone who is committed.

However, the one thing I put my clients and customers on is a plan that invloves one concept to base their entire workouts around.

And that concept is True Training Variety.

properly burning fat will show muscles you never thought you had...

Simply put the best results I see in my 15+ years as a fitness pro have come from people who are constantly challenging their body with new and invigorating workout protocol.  I don’t mean just doing a few weeks of one thing and then switching – no, I mean having a workout that will change up consistently and regularly forcing the body through continual periods of adaptation – and in turn never allowing it to hit the plateau where stagnation sets in.

This is very easy to do and ultimately will give people real results in a much more attractive time span.

In my Maverick Intensity Training Program for total body change, lean muscle growth and unlimited fat loss I created a system that would offer up to four unique protocols during workout programs.  Daily changes to the training would encourage the body to stay in an elevated fat burning state, the muscles would constantly be required to adapt to new stimuli and all in all the boredom level would be destroyed as a person would face continual variety in their programs.

This is the way I see mainstreem fitness moving for a typical person wanting to burn body fat, drop calories and still get a workout in that challenges every area of their body.

I believe in incorporating both resistance weight training and body weight training as well as different timing protocols. Ultimately a program or workout system structured with True Training Variety is going to take any person – man or woman – to the next level of results based training AND importantly it will create fat burning increases in their bodies that will excite them to continue along this path in traininig.

Oh, and I also like to mention that I prefer workouts that are intense, rapid and done within an hour max – you don’t need to be in a gym for hours on end for the purpose of body transformation and ultimate fat loss.

Women need to work out with progressive and challenging workout protocols to easily begin burning stubborn tummy fat

We’re all busy and my techiniques and the new fitness concepts beginning to hit mainstream fitness are all sensibly designed to save time but ramp up results.

Check out True Training Variety For Fat Loss & Lean Muscle Here At Maverick Intensity Training – I know you’ll be glad you did.

Until next time,

Cheers!
Tristan

Ladies Only Fat Loss Advice Here! Tone Up For Summer & Beyond With A sexy Tight Flat Tummy & More!

Fitness Success Begins In Your Mind...

To bring in the new year I wanted to write a post that would help you get in the right frame of mind to begin 2010 the right way.  And in turn put yourself on a guaranteed path to the results you want and the results you are fully capable of in your fitness / fat loss / lean muscle / conditioning endeavours.

There are going to be a lot of new and exciting exercises, workouts, programs and theories exploding into our fitness world this year.

At no time in the past has fitness been such a widespread internet hot-topic and point of interest.

And along with this ever growing ‘lifestyle market’ the inevitable flood of junk ideas, workouts, diets and gadgets will spread around like wildfire.

As you know, I’m only into proven fundamentals.  Of course some new ideas are refreshing and add value to the industry, but when all is said and done you can take to the bank the proven systems and rules of successful fitness training and I cover them in this website and my programs, workouts, books and training sessions with clients both in my hometown / fitness classes and with my cleints and friends and subscribers online.

So you know you’re in the right place for proven. factual fitness advice and help.  And alongside thisI decided that I’d like to share with you something that is not really a new fitness system, or a workout, or new exercise theory but in fact something that will pertain to all those and in fact be even more important:

I put together 5 tips that will provide your foundation for fitness success as we go into 2010.  This all begins with your ‘head’ and getting things together ‘up there’.

No, its not all ‘mind stuff’ or ‘mumbo-jumbo’ but very simple and proven advice that will allow you to prepare correctly both mentally and physically.  Because if you don’t have a goal, a desire, a solid picture of what you want and how you will achieve it mapped out in your mind first then I can almost guarantee that procrastination and boredom will set in quick and any end goals you hoped for in 2010 – not just fitness but almost any other goals -  will remain unattained, only ready to be dusted off in hope next New Year.

We all need a plan of action…

And that plan of action will be our mental road map to full continued success in our fitness goals.

So below are The Five Maverick Fitness Coach Tips for 2010 that will put you mentally on a level above everyone else who simply sets a goal of ‘fat loss’ or six pack abs in a few months’ – yet never believes, plans, expects or targets what they need to do to get these very attainable goals.

I want you to stay on the path to your fitness ambitions.  Because anyone can achieve their own personal goals, they just need to understand these 5 before everything else:

1) FOCUS:

I promise millions of people will begin 2010 with the loftiest dreams and believe for a few weeks (or less) that they are serious about them.  Well they are at first, but soon it becomes easy to drift off track and let life get in the way.  This is where real focus takes control and obliterates distraction.  I have my clients right down 3 month goals as well as weekly and daily goals on a small notebook, be it to get ‘x’ amount of workouts in, or do a particular project etc…by following this easy focus planning they are amazed not only with how much they actually get done each day/week or month but how easy it is to stay on track for the bigger goals by keeping themselves focused on each task that is needed to be completed.
Honestly, all you need is a notebook and a few minutes each day – no biggy, just check off the list each time a taks is done (it can be small or large) and you will see differences in your focus and achievements within days – I promise.

2)ACCOUNTABILITY:

Following on from above.  In that little notebook or outlook/entourage etc you will be able to see clearly when you’ve done something and checked it off (and enjoyed the satisfaction of that) and also see clearly what still needs to be done. If a person procrastinates, they’ll have full record of this.  And in time they’ll quickly see the constant reminder to hold themselves accountable for doing what they set out to do.  I like the feeling of being in control of my tasks, but also feeling acocuntable by seeing what I’ve set myself to do, but not yet completed.  It makes me get stuff done that I know I’d normally in the past simply put off and then likely forget. We owe it to ourselves to give 110% to our lives each day…I mean, why not?  It only benefiting us by doing so….

3) FOLLOW POSITIVITY & SUCCESS:

The biggest thing you owe yourself is a real chance to get what you deserve.  You are well capable of getting in shape, losing fat, getting more muscle and so on…that’s actually not the hard part.  The hard parts are staying focused as we just discussed, but also following positive and successful role models or guides who make you feel like your goals are both absolutely attainable as well as a fair right for you to expect.  You see people who are happy in their own lives will be only too happy to see you do well and succeed.  You MUST not allow weak people to cloud your judgement of what you want and what you can achieve.  I suggest elimintating or decreasing the time around negative people.  You’ll typically find those who dont support you or your efforts are the ones who are scared you’ll change and not be easy to relate to once you have your new life or new dream body etc etc.  This is their problem, not yours.  Weak people will hold you down and pat you on the back when you fail.  Strong people will pull you up, expect you to achieve and not let you lose sight of goals.  Once all is said and done you’ll be a stronger, more confidant person when your exicting goals are acheived and then be more comfortable around the people who find your new success or happiness hard to take.

You have a chocie to either rise up and get what’s yours or allow certain people to stop you achieving.  Surround yourself with good friends, supportive colleagues, trainers who ‘get it’ and follow workouts and programs that give real results.  The success at the end of the tunnel really is worth it, not just in the new body you get but also in the new confidence that brings you into a new world where only positive people and experiences exist and negativity is something that you do not allow to alter your dreams.

4) UNDERSTAND THE EASE OF ALL THIS…

Now don’t get me wrong.  I never advocate getting something for nothing.  In fitness you are going to need to work hard.  That’s a given.  But the truth is that if you understand this, you’re over the first and biggest hurdle.  From here on out, once you’ve committed to do this you need to know that the road maps you follow WILL take you to an end goal – your dream.  It is easy, if you can decide to commit, stay focused and keep track of your efforts and results, whilst surrounding yourself with people who want to see you do well.  Once you have that in place then you only have to keep going to reach that end goal.  Period.  But the ease really comes from you going into it with the right mindset and knowing that you are going to need to give 110% but trusting in the knowledge that the results and satisfaction will be worth it beyond measure!

Just don’t think this is all going to be a hassle or a chore or wonder ‘IF’ you’ll get good results – NO – that’s the wrong mindset.  If you can commit and focus to do anything in life them you can certainly stay on the path to your dreams.  The first step is always the hardest.  (check out the fitness inspiration section for some positive reinforcement) – Know you can do this because you really can.

5) EXPECT SUCCESS:

Lastly – no.5  Expect success. This is really the most important.  I mentioned about understanding the ease of achieving your dreams and how once you commit and focus and take the first step you are well on the way to whatever you want.  Too many people don’t even have the heart to begin, even though they want to!  But the final piece of the success jigsaw is the EXPECT the results you want.

In reality would anyone really do anything if they thought it was a total waste of time?  No! of course not, but in the fitness field I see so many people who actually have doubt.  To an extent this is understandable but only at first.  Because if you plan correct, get your head right and focus and follow proven paths then you are as good as guaranteeing your results as long as you stick to the plan.

I tell all my clients that the time is going to pass anyway.  From the moment you start to the particular moment you’ve set as an end goal, this time WILL pass. When you begin with a clear head, an expectation of results and with positive role models around you then its all going to come together nicely.  In three months, or by that wedding day, or by the first day of summer you can be all you want to be and have the body you want.  BUT you need to expect it.

The effort and time you put in following proven systems is going to pay off – Isn’t it?  of course it is.  That the luxury of effort and planning.  You are putting yourself onto a path that leads somewhere,its not a journey for the sake of it.  In fitness terms you want an end goal and it is absolutely attainable.  You just need to know that and expect your results.  I promise you’ll get them if you focus, hold yourself accountable, follow positive role models and programs, understand its not rocket science…and most of all…Expect Success.

Looking forward to helping you achieve the body of your dreams and the life that you’ve always wanted…

Peace to you and yours, Happy 2010. 

***Ladies Only Fat Loss Advice Here! Tone Up That Body For Summer & Beyond…

Don't fall for the fad diets!

Ok, we all know – or do now – that all the workouts in the world will not burn the optimal amounts of calories / fat if a person does not follow sensible eating habits and has willpower to eat smart – particularly over the holidays.

Well to keep things very simple I’m showing here FIVE tips I recommend to clients to alter their eating habits and give themselves and their bodies’ a firm platform to transform their physiques an burn the most amount of fat to reveal the lean midsection or ripped abs and fit nicely into that little black dress for the holiday parties…

Simply put we need to create an ‘Energy Imbalance’ – basically burning off more caloreis than you consume.

Alongside the workouts I offer with clients and bootcamp attendees, these five tips will allow you to re-structure your eating over the holidays and beyond.  And help create that ‘energy imbalance’:

1) Use what I call the ‘Carb Slide Theory’ - simply put, consume your main amount of complex carbs from early morning (breakfast) onwards – dropping the amount until around 2-3pm you cut complex carbs all together (like pastas, heavy starches – potatoes etc  and rice) and replace from this time of day onwards with high fiber sources for your ‘carb needs’ like vegetables and fruit.  Still consume protein of course, but drop the carbs from 2pm onwards.

This will stop you feeling bloated and uncomfortable as well as allow you to begin feeling more consistently comfortable.

2) Portion Control – being from England I recall vividly moving to America and being blown away with how much food I couldget at a restaurant. The starter (appetizer) salad was as big as a main course salad back home.  Honestly I loved it at first but soon realized will power was going to be very important – especially as we get older and metabolism ineviatably slows down.  I typically use the analogy that a sensible portion is a fist sized amount of food.  Protein / Carbs (before 2pm) /Fibrous vegetables.

I don’t ever do desert.  But its the holidays so I’ll show you a little trick in a moment for that…

3) Eat More – Lose Weight. Ok, by this I mean the very important aspect of eating at least 5-6 times aday.  Gone will be the typical three meal standard and in its place will be a pattern of eating or grazing that will allow the three meals a day but with sensible portion control as well as implementing a grazing apprach.  i.e.

Breakfast AM

Mid morning snack (10am) yoghurt/nuts/veggie sticks etc etc

Lunch (noon)

Mid Afternoon snack (2pm) – fruit / raw vegetables

Dinner (5-6pm) (dropped the carbs totally now) portion control again!

PM snack (8-10pm) Yes its ok, but go with high protein snacks like almonds and lots of water…

This will allow a more controlled eating protocol that in turn will level out your metabolic system and not create yo-yo eating, will eliminate binge eating and keep you from feeling discomfort and bloated.

4)  People do not drink enough water – period. I see clients in the gym drinking water from the fountains and thats all good, but throughout the day we need to consume a lot more than we do.  Not only does copious amounts of water eliminate toxins in our body and keep our body temps normal, it als ocreates satiety – a feeling of being full.  Hence we do not binge.  I tell all clients to drink at least 8 of the 8 oz glasses a day, this is a typical recomendation.  Ideally it would be more and I do try for more.

But its one thing saying you’ll do it and another doing it!  Either way, your urine should be almost colorless and stats show you ideally will produce 1.5 liters of urine a day… DON’T MEASURE IT! but you get my jist…

Essentially you’ll know if your feeling dehydrated and should take the same approach with water that I discussed with your eating approach…often and frequent.  Have water with all meals.

Oh, it also helps burn fat! GULP GULP GULP….

5) The Biggy For The Holidays And Beyond! - CHEAT DAYS.  There is growing data supporting the theory of a cheat day for your diet.  Meaninng for one day eat what you want and how you want.  That is a very general summary but if you are following these other five then I recommend you allow every 5 days for your diet to slip, eat the pizza, the ice cream and all that good stuff.  You’ll kick your body into an elevated fat burning mode and once back on the sensible diet appraoch for the next four/five days you’ll burn a nice amount of fat as long as you are not doing cheat ‘weeks’ and are following my intense workouts and programs…

There will be more on this later.

for now I hope you got some good ideas.  These 5 tips will help you completely re-model your eating habits and allow those with sufficient willpower to structure their lifestyle easily so that along with regular correct exercise body fat will fall off.

Hooray!

Balance Your Cheat Days With Sensible Eating Habits For Real Fat Loss...

*The NEw 300 Workout for fat loss and lean muscle gain – as well as six pack abs results

*How do I get lean and lose stubborn belly fat?  Answer is right here:

*5 Tips for ladies to lose stubborn tummy bulge and stubborn weight….

***Ladies Only – The Home Of Female Body Transformation & Total Makeover – fat loss advice!

This is a topic I am passionate about.  I have trained many people over the years and the basic principle I use in every session we embark upon when serious fat loss is the major goal is exercises that are structured around short burst exertion.

What do I mean by this?  Well it is simple.

I use forms of exercises that mimic reality.

In our everyday lives we typically are forced to randomize our pace/speed/intensity/rest/exertion and many other logistics.

We don’t spend 30 minutes doing something at full speed then immediately go to sleep etc, no our bodies are constantly in a state of adaption.  We are constantly in periods of short bursts of energy, short rest periods.  We sit – stand – pause for a coffee – head to the store – sit and read and so on…

The reality is that our lives are active (most of the time) and fluctuate between bursts of expelled energy and a rest period.

I structure my clients workouts and our systems around this approach because not only does it benefit us most in daily life because it mimics our real world physical events but it is also proven to be the most productive form of fitness training we can do – if of course our intensity is maxed out during the workouts.

For example, consider the level of fitness needed to play soccer, rugby, football, tennis or any other activity that requires stop-start fitness ability.  It’s immense!

Short burst training incorporate this mentality, again an example is weight training.  Any resistance exercise is performed as a short time exertion (lifting etc) followed by a brief rest and then repeated.  (and I might add that resistance training is the number one way for women to burn stomach fat and tone up – results are phenomenal – don’t ever think if you are female that resistance training will bulk you up and make you end up muscular and ‘manly’ – that is an old and outdated concept and I cover it specifically in another post)

But weight training is not the only exercises philosophy a person training correctly should use, another one that incorporates the ‘stop-go’ effect is High Intensity Interval Training.

I also use HIIT for all my clients because simply put it will burn triple the amounts of fat and can be done in half the time of a typical long duration cardio session.

Again results are incredible and when you train with both resistance training and HIIT you achieve what a lot of people think is not possible and that is rapid fat loss and the type of body they always wanted in a relatively short amount of time.  (of course the extra ingredient of all this is sensible eating and a structured diet – more on that in other posts)

So the successful workout concepts fall into three categories for this discussion.  They are HIIT, Resistance Training & Short Burst Exertion Training. (SBET)

We discussed that SBET is a form of HIIT.  It is also a workout structure that can be performed alone with both body weight and resistance training exercises.  By using specific exercises and changing the timing protocols and focusing on explosive workout structure a training session can be devised that is more SBET than pure HIIT.  Both are great, SBET is just a modified version of the best form of cardio you can do: HIIT.

Either way, if you incorporate these three workout fundamentals into your program you’ll lose fat.  Period.

Short Burst Exertion Training works in unision with HIIT & Resistance Training for real fat loss results!

If you are putting in the time you should really be getting real results from that effort.  And using proven protocols and randomizing your training will yield the successes you crave.

*Try this: A fat Loss Workout For A Friend – A Beginner Fat Loss Workout You Can Try

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