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A woman asked me last week why she wasn’t making any progress on her fat loss and weight loss…..after asking her a few questions, I found two main problems with her fitness program…..

1) she wasn’t eating right and 2) she was working out TOO LONG (2 hours per workout) and TOO SLOW (workout included 1 hour of machine cardio)!

I don’t know who has time to workout for 2 hours….alot of you have this mindset: longer workouts are better…..this couldn’t be further from the truth….

The truth is that no weight training workout (including bodyweight training) needs to exceed 50 minutes….and interval cardio workouts should be about 20 minutes….shorter, more intense workouts will give you more calorie-burn, more fat-burn, more weight loss and fewer repetitive stress injuries! And, you will have more time to do the things you want to do in life.

One more tip: You don’t need to workout everyday……5-6 days of working out is enough! Some weeks, you might need 2 days off…..listen to your body!

Workout smarter and harder, not longer!

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I have talked about the added benefit of doing as many exercises in a standing position as you can….

A “stand up” exercise will give you more strength benefits. Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up…..and, you will burn more fat and calories.

Well, research proves that when you sit, your fat-burning enzymes basically shut down….when you stand during the day, those fat-burning enzymes go to work for you! If you have a sit-down job, try to stand as much as you can during the day and take walking breaks and lunches to activate those fat-burning enzymes! Any activity is good to go along with your regular workouts…..those burned calories add up!

So, walk or bike when you have that option instead of always hopping in the car to go places….before you know it, most of your day will be active!

Bonus Tip: Brace your torso during the day as you sit, stand and walk and your abs will get extra work also! Bracing would be like “getting ready to take a punch in the gut!”

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Cardio. Of course, it has to be that, right? Let me start with this: there is evidence to suggest that slow, long, steady-state cardio shifts weight in women from the upper body to the lower body! I know you don’t want that!

Second, all calorie burning is good. Stay active even if it is walking 30 minutes a day. But, if you want to really burn the fat and sculpt your body, high intensity interval cardio training (HIIT) or high intensity cardio training (HIC) is the way to go. It only takes 20 minutes per session of this type of interval cardio exercise so you will save time and get the maximum benefit from your workout.

Traditional lower-intensity aerobic exercise on treadmills, bikes, ellipticals, etc. are good for beginners or those who have been inactive. Aerobic exercise is an activity that is done continuously for more than 2 straight minutes. But, research has proven that the heart-health benefits of anaerobic exercise is superior to aerobic exercise. The progression of exercise should be low-intensity aerobics to moderate-intensity aerobics to high-intensity anaerobic exercise. An example of anaerobic exercise is sprinting or repeated squat jumps.

You should combine your cardio exercise (3-4 days a week) with 2-3 days a week of strength training to tone your body, speed up your metabolism and give you good bone health. Only doing cardio will not tone your body the way you want! And, don’t worry about “bulking up” too much. You would have to lift weights like a “mad woman” for that to happen!

Here is an example of 2 great interval cardio workouts!

Be positive and stay strong!

“Get the permanent fat loss and weight loss results you want with Her Fitness Hut’s Fat Blaster Athletic Training System!”

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A common problem that exercisers run into all the time is—”I have hit a wall (plateau)!” All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder “what am I doing wrong?” You probably just need to change up your exercise routine and you’ll be okay.

There are many ways to change up an exercise routine—-do new exercises, adjust the intensity, start eating better, adjust the amount of weight, adjust the repetitions/sets, etc. One of the best ways to get you “out of your exercise funk” is to add some power exercises to your workout routine! Shorter, more intense workouts (weight training or cardio) will give you more fat loss gains!

Here’s an example: instead of doing cardio on the elliptical machine, do your cardio with a pair of power exercises. All it takes is 20 intense minutes! It can go something like this:

–Full speed medicine ball chops, 1 minute
–Slow jog for 2 minutes
–Full speed butt kickers, 1 minute
–Slow jog for 2 minutes

Just do this rotation for 20 minutes and you have a very intense cardio workout! And, on your weight training days, you could mix in some power exercises. Before you know it, you will have broken through your plateau! Try it! From personal experience, I know it works!

Be sure and visit my new site, Your Fitness University!

Are you having trouble finishing your workouts because you run out of energy? There could be several reasons:

1) The timing of your exercise selection is important. High intensity exercise such as speed work, interval training (high intensity to low intensity rotation), one-legged exercises, etc. should be performed at the beginning of your workouts when you are fresh. Your body’s neuromuscular system is highly fatigue-prone at high intensities. Performing these exercises in a fatigued state will compromise what you are trying to accomplish. 2) Perform compound exercises such as squats, deadlifts, lunges, bench press and bentover rows early in your workout. Compound exercises work multiple joints and major muscle areas. You need to be fresh to do them properly. Single joint, less demanding exercises such as bicep curls and calf raises should be done later in your workout.

3) Eat properly during the day and at least 1-2 hours before your workout so you’re not running on fumes.

4) Get enough sleep. If you are sleep-deprived, you won’t be able to adequately complete a demanding workout.

5) Keep your workout time at 1 hour or less. You don’t need marathon training sessions to have effective workouts.

6) If you are diabetic, you may need to bring a snack to eat during and after your workout.

7) Don’t take on an advanced exercise before you are ready for it. For instance, you may have to “work up” to being able to do high intensity interval cardio sessions.

I can’t tell you how many times I have seen it: people “goofing off” during their warmup before the workout. What do I mean by this? Well, let me think:

1) Terrible running mechanics: little or no arm swing, lazy feet and terrible body position. Those bad habits carryover into the workout.

2) Inadequate duration of the warmup. One to 2 minutes for a warmup is not enough to get your body ready for the workout.

3) If you only do static stretches for your warmup, that is not enough. It is better to warmup your body with a dynamic exercise such as running or jumping rope to warm your muscles and get the blood flowing. Do your static stretches after the workout to bring your muscles back to normal length.

4) Talking with your friends for 5-10 minutes is not a warmup! Don’t laugh because I have seen this happen.

5) I saved the best one for last: Your 5 minute warmup is not your workout! Again, don’t laugh because I have seen this happen too!

Here is a good warmup tip: use the warmup to burn calories. I use my 10 minute warmup to burn 125 calories. I do this by using a low-level interval routine (about 65% effort). If my goal is to burn 600 calories during my workout, then I have already accomplished about 20% of my goal. This type of warmup also insures that my body is ready for the tough 50 minute workout to follow. Have a nice warmup and workout today!

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That’s right! You don’t need equipment to workout! All you need is—-YOU! You don’t need a gym, health club, treadmill, bike, dumbbells, etc. You can do a bodyweight workout at home, at the park, while waiting for your kid to finish practice or in a hotel room. It is the most convenient workout available so it takes away the “I’m too busy” excuse!

One of the best workouts to do is a full-body bodyweight workout. You don’t need fancy fitness gadgets or gimmicks! Save your money! You can also concentrate on doing the exercises the right way before proceeding to add weights.

Here are some good bodyweight exercises:

1) Squats
2) Bridges
3) Planks
4) Back Extensions
5) Lunges
6) Step Ups
7) Pushups
Pullups
9) Seated Knee Ups
10) Reverse Crunches and Crunches
11) Run-In-Place
12) Jump Rope
13) Jumping Jacks
14) Tricep Dips
15) Hanging Leg Raises

If you do the workout circuit-style, the workout will be both a strength workout and a cardio workout. All you need is 30-45 minutes. There’s a reason you don’t see many people doing hanging leg raises and pullups! These are very tough exercises and two of the best for your abs and back muscles.

It is a good idea for kids (as early as age 4-5) to begin resistance training with bodyweight exercises. These exercises will stabilize and strengthen kids’ bodies without the hazards of handling weights.

Try a bodyweight workout the next time you’re sitting in front of the television!

Are you looking for ways to shape your lower body because your program isn’t quite working?! After all, summer is just around the corner! I have a solution for you! Add some excitement and intensity to your leg workouts!

If you have been doing your squats, lunges and step-ups that’s great. Keep doing them. But, you need to mix it up a little with some jump training. Jump training has many benefits which include: burning body fat, strengthening bones and increasing power.

Jump training is high intensity training, placing great stress on the bones, joints, and connective tissue. Jump training places you at greater risk of injury than less intense training exercises. It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered. Exercises should be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose you to injury. And, you should have good core and lower body strength to reduce chances of injury.

So you ask, where do I start? A good place to start is with an exercise you learned in kindergarden: jumping rope! There are many variations of jumping rope: two legs, one leg, alternating legs, shuffles, slalom, etc. You can progress to eventually jumping rope at full speed. Jumping rope is one of the best exercises for burning calories, burning fat, increasing bone density and improving coordination/balance.

Another good jump exercise is jump squats. Learn proper jumping and landing techniques before progressing to full speed execution of this exercise.

Jump your way to the body you want!

Massage therapy is not just for athletes! If you are serious about your strength and conditioning program, massage therapy should be a part of your routine. Find a massage therapist suitable for your tastes and needs.

You can perform self massage every day using self myofascial release with foam rolls. You can increase the elasticity in your muscles by improving your flexibility. The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You’ll immediately feel the effectiveness of SMFR.

Benefits of massage therapy include improved flexibility, improved circulation, relief of muscle tension and soreness (relaxation) and decreased fatigue/improved recovery. Massage therapy between workouts will definitely shorten your recovery time and improve exercise performance.

If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will also be less susceptible to injuries. A tight, rigid and fatigued body is a precursor to certain injury.

You should not do hard exercise after a massage. Wait until the following day to do cardio and weight lifting sessions. In part 2 of this series, I will discuss some the the massage therapies that are good for serious exercisers.

You don’t need to work out 7 days a week. Your body needs a break from working out. You might even need 2 ACTIVE REST days depending on your injury situation. You will come back stronger and fresher after your day(s) of ACTIVE REST.

Don’t confuse a day of ACTIVE REST with DOING NOTHING or having A LIGHT WORKOUT DAY. ACTIVE REST days allow you to get your heart rate elevated and blood circulating. Also, an ACTIVE REST day is not a day off from good nutrition! Follow your same nutrition schedule.

So, what are some good ACTIVE REST day activities. First, find something you enjoy. Some examples would be gardening, walking at the park, household chores, cutting the lawn, swimming——basically any activity that is relaxing and will get your heart rate elevated. Just remember, do not workout! You get the chance to work your muscles in a different way, using different (many times more natural) motions.

I have loved working out since I was a kid. A day off will not hurt your progress if you do it right. It will prevent over-training, injuries and mental fatigue. Go ahead and give it a try!