Wednesday, September 4, 2013

At Home Cardio Workouts

Just can't get to the gym? No problem! There are plenty of other ways to get your cardio workout done without having to go to the gym.

1) you can take a run outside. Running is a fast way to get the heart rate up and burn that fat!
Just go for a run outside around your area! Remember: "It doesn't matter how fast you are going, as long as you are going."

2) Ride your bike outside. Set a distance goal for yourself and achieve it! Even set a time limit for yourself and try to beat it!

3) Walk up and down your stairs a few times non stop! Get your heart rate up! It might sound silly, but it's actually an amazing workout.

4) This workout consists of a few different exercises which targets cardio, legs, and abs. Do this right after one another and try not to stop until the break time!
- 15 Jumping jacks
-20 air squats
-15 crunches
-20 pushups
-1 minute plank
-15 crunches
Repeat this 5 times.

Remember: "Sweat is your fat crying" so keep it up and get your sweat on! Stay positive, stay focused, and stay motivated, you can achieve anything you put your mind to!

Tuesday, September 3, 2013


Cardio is one of the main sources of burning fat by getting your heart rate up.
No one is a huge fan of cardio, because it's so time consuming. You should be doing 30 minutes of cardio to get a good work out in. You can do more than 30 minutes if you want to, but 30 minutes is the least amount of time you should be doing.
Cardio is an extremely important part in the weight loss process.
Some studies do show that weight lifting burns more calories, but it also gains the weight in muscle.
Cardio can get boring, running on the treadmill feeling like you aren't going anywhere, cause lets face it... you aren't. I don't mind running on the treadmill, but some people can't stand it.
Usually circuit training is 45 seconds on each machine... however I am limiting 5-10 minutes on each machine for cardio training. Below are a few options that I am relaying to you. You could always just run for 30 minutes, but if you want to mix up the cardio and not do the same thing all the time than just follow one of the plans below!
*These workouts are based on being in a gym, I will post home cardio workouts tomorrow! Most of these workouts can be done at home, like running up and down your stairs, running outside, and riding your bike around town!
1) Run off the fat!
-15 minutes running on the treadmill. (run/power walk)
-10 minutes pedaling your heart out on the bike!
-5 minutes on the stair stepper!
2) Pedal off the fat, wipe off the sweat!
-10 minutes on the bike doing 9.5 miles per hour with only a few brakes, on the breaks your mph should be 4.5
-10 minutes on the elliptical, level 3 maintaining a speed of at least 8mph.
-5 minutes on the pre-core, resistance level 5, maintaining a decent speed of at least 8mph.
-5 minutes on the stair stepper.
*If you still want to keep going, and you have it in you, then go ahead and run for 5 minutes on the treadmill.
-If you don't run on the treadmill you should still give your body a nice workout and put the treadmill on an incline. Put it on an incline of at least 5.0
You can mix and match these workouts and group them together into your own personalized workout. You can do anyone of these, and make up your own. Just take any cardio equipment, stay focused and get on! As long as you are doing cardio for at least 30 minutes, you're good!
Remember, stay motivated! The only way to change is if you make the change, and bring the effort!!

Monday, September 2, 2013

Healthy ways to loose fat

Throughout the years I have come across a lot of false information to "loosing belly fat" or just "losing fat" in general. There has been so many myths that I have come across. For example: myth 1) don't eat after 8pm because the body stores the food and causes fat.
That's so un-accurate!
If anything, not eating after 8 is causing your belly fat. Your body needs a certain amount of calories a day, and if it doesn't get the full calorie intake then your body goes into starvation mood, thereby storing all the food that you do eat double the amount because it's afraid that you are going to starve it again. You may not be starving your body on purpose, and maybe you don't even feel hungry, but the fact is that you are indeed hungry and your body needs the nutrition and calories.
If you aren't hungry, go for a light snack like a granola bar, or even a banana.
Loosing belly fat is the hardest thing, and it takes a lot of hard work, dedication, and effort.
There is NO easy way out. You have to stick to a strict diet, maintain your calorie intake everyday, get at least 7 hours of sleep, and most importantly workout on cardio.
Diet- Dieting is the hardest part. Of course knowing that you are on a diet you want all the food you can't have. Not every diet has to be the worst time of your life though. There are several different diets out there for everyone, but you have to be EXTREMELY careful as to which one you choose. Depending on your age and weight you need to have a certain amount of calories a day. If you have to little calories you could be causing your body damage, and gaining weight instead of losing it. I use My Fitness Pal™ Which is an app for your iPhone or android. It's so simple, just add in your information and it tells you how many calories your body should be having a day. All you have to do after you set it up is enter your meals into the food diary and it counts your calories. You can also add all the exercises that you have done that day. Losing weight is about burning more calories then you took in. Which brings us to our next point, cardio.
Cardio- Cardio is the number one most effective way of getting rid of fat. You stay lean and burn the calories. Cardio is short for cardiovascular, which is your heart. Cardio workouts get your heart rate up and the blood moving, therefore causing you to sweat and feel your heart rate rising. It's not a bad thing for your heart rate to rise in this case. When your heart rate is up, and you are sweating you are burning calories and shedding the fat. "Your sweat is the body fat crying" is a quote that I have stuck with me from time to time. When ever I start feeling like giving up I just keep repeating that into my head. Staying motivated while your body is tired and wants to stop running, walking, biking, ect. is a very challenging thing. You just have to stay focused and not listen to your head, because it's just your body telling you to give up. If you need to stop, stop, take a water break.. stay hydrated. It's not illegal to stop in the middle of a cardio session. It's important that you know when to stop. You should never push yourself to the point where you feel fatigue or dizzy.  Once that happen you should stop working out and drink plenty of water. Always bring water with you while doing cardio workouts. Your body depends on water, and it's important to make sure you drink a lot of it. I usually drink 1-2 gallons of water a day.

A few helpful tips for loosing the fat, just make a few new life style changes and you're good to go:
-Drink at least 1 full gallon of water a day.
-Cut out all soda! Soda is full of bad sugars and carbohydrates. It's also filled with a lot of sodium.
-Cut out all fast food.
-Cut out all greasy food.
-Cut down on the intake of sweets you have in a week.

That's all the tips I have for now, keep checking back to see more weight loss secrets and healthy new recipes, and remember:

everyone's body is different, and no one has the same results. Some people have a fast metabolism, and some don't. Some people can shed the fat quicker, and some can't. It doesn't mean you aren't working any harder, or any less harder then the next person.
                                                    Stay inspired, and stay motivated!