The Perfect Plan for Getting Into Shape Fast

There is not a secret for loosing weight, but there is a successful formula. Lose weight, lose fat, lose inches with a small investment of time and equipment.

A Powerful Exercise Program That Works

This is a workout routine that you can do at home are at your favorite fitness facility. Working out in the gym does give you a wider variety for weight machines and cardio equipment.

Circuit training has been around for several decades now and is a very effective jump start the metabolism workout. Circuit training consist of a ten minutes of stretching before the routine followed by a light warm up to generate heat and make the muscles pliable.

Engaging the body with a high intensity workout elevates the heart rate. Following with body sculpting with the hand weights allows the heart rate to come down and put the body into a fat burning mode.

Here is a simple fact to remember: It takes more oxygen to burn fat than carbohydrates. This simply means that when the heart rate elevates during high intensity aerobic workouts the body switches fuels from fats to carbohydrates once the maximum heart rate is exceeded. As the heart rate slows down the body switches back to fats for fuel. While you are sculpting muscles with weights your body begins to burn fats. With this routine you are sculpting muscles to get tone and burning fats at the same time. The double impact is going to allow you to get into shape fast, fast, fast!

Here is the list of things you will need

1) A CD of your favorite workout music (be sure it has a fast beat).

2) A light set of hand weights

3) A stability ball

4) A jump rope

5) A stop watch

6( A small exercise trampoline (optional)

It has been my business for years to help clients tone, lose weight, and get the shape they want. I would like to share this routine with you to help you burn fat and tone muscles.

Monday and Thursday Workout Routine

Chest Exercise

Jump rope for a 1 ½ minutes to accelerate the heart rate.

Either from hands and knees, half plank, or full plank perform pushups. Time yourself for one full minute.

Jump rope for 1 ½ minutes.

Repeat the pushups from hands and knees, half plank, or full plank for one minute.

Skip rope for 1 ½ minutes

Using the hand weights lie on the stability ball face up or prone position. Rest the back of the head, neck, and the shoulders on the stability ball. The knees, hips, and the shoulders should remain in alignment forming a tabletop position. Perform flies for the chest for one minute.

Skip rope for 1 ½ minutes.

Repeat flies on the stability ball for one minute.

Shoulder Exercise

Skip rope for 1 ½ minutes.

Using a light set of hand weights perform shoulder side lateral flies for thirty seconds and immediately perform overhead military press for thirty seconds.

Jump rope for 1 ½ minutes.

Repeat the thirty second shoulder routine of shoulder side lateral flies followed immediately by the thirty second military press.

Biceps and Triceps Exercise Routine

Jump rope for 1 ½ minutes.

Using the light set of hand weights perform bicep curls gripping the weights in a horizontal position perform curls for one minute. Immediately follow with a tricep kickback routine using the light hand weights.

Jump rope for 1 ½ minutes.

Using the light set of hand weights perform bicep curls gripping the weights in a horizontal position perform curls for one minute. Immediately follow with a tricep kickback routine using the light hand weights.

Core Exercise

Formulating a core program should incorporate the lower and upper abdominals, the oblique’s, and the lower back for balancing the core section. Scissor cross over work in the lower abdominal region. A true crunch consist of lying with the back flat on the floor and pulling both heels in close to the buttocks, both knees are pointed toward the ceiling. Place the hands by both ears and keeping the head, neck, and shoulders as one unit lift the head up no more than twenty degrees off the floor. This will make a tight contraction in the upper abdominal region.

Tuesday and Thursday Exercise Routine

Legs

Jump rope for 1 ½ minutes

Do standing lunges on the right leg for thirty seconds and switch on the fly to the left leg and repeat the standing lunge for thirty seconds.

Jump rope for 1 ½ minutes.

Do standing lunges on the right leg for thirty seconds and switch on the fly to the left leg and repeat the standing lunge for thirty seconds.

Jump rope for 1 ½ minutes.

Perform sumo squats for one minute. Sumo squats consist of standing with the feet wider than shoulder width and both feet turned out about 15 degrees. Keep the head and shoulders straight up and push the buttocks back to shift the knees from over the balls of the feet to avoid knee injury.

Jump rope for 1 ½ minutes.

Perform sumo squats for one minute.

Jump rope for 1 ½ minutes.

Perform standing squats for one minute. Standing squats consist of standing with the feet shoulder width apart with the toes pointed straight out. Keep the head and shoulders straight up and push the buttocks back to shift the knees from over the balls of the feet to avoid knee injury.

Jump rope for 1 ½ minutes.

Perform standing squats for one minute.

Core Exercise

Formulating a core program should incorporate the lower and upper abdominals, the oblique’s, and the lower back for balancing the core section. Scissor cross over work in the lower abdominal region. A true crunch consist of lying with the back flat on the floor and pulling both heels in close to the buttocks, both knees are pointed toward the ceiling. Place the hands by both ears and keeping the head, neck, and shoulders as one unit lift the head up no more than twenty degrees off the floor. This will make a tight contraction in the upper abdominal region.

Tips

After a high intensity workout the body will burn fats for fuel for one hour after the workout. After the heart rate falls the body will use fats for fuel. Do not eat for one hour after performing this routine to allow the body to burn stored fats.

Skipping rope may be substituted with a suitable alternative.

It is important to monitor your heart rate. Exceeding the Maximum Heart Rate for extended periods of time could prove detrimental.

Target Heart Rate Calculator and heart rate information

http://www.brianmac.co.uk/maxhr.htm

To reduce impact on the joints while skipping rope use a small exercise trampoline. It is almost impossible to skip rope on an exercise trampoline so discard the rope and simply go through the motion of using the hands to turn the rope during the exercise.

Warnings

Pay attention to form while performing any exercise program to avoid injuries. During any high intensity workout continuously monitor the heart rate.

Start slow. This is a High Intensity Routine. Change this routine to match your level of fitness. You may want to start with 15 seconds of jumping rope followed with 30 seconds of body sculpting with weights. Progress from there. After several weeks try adding 5 seconds onto skipping rope and five seconds to the body sculpting. Continue to progress at your own pace. Remember the key word here is PROGRESS.

Move forward at the pace that you can handle. Change is a continuous and gradual process and does not happen overnight. Take your time and avoid any unnecessary soreness or injuries.

Always get a clearance with your physician before beginning a workout program.

Take your time, make continuous progress by committing to at least three days a week to workout, eat the right foods, and drink plenty of water. I guarantee you will change the shape of our body.

Foods to Eat

Eating the right foods in the right amounts at the right time are a major contributing factor for losing fat. Starting the morning with a bowl of fresh fruits gives the body a fat burning jump start. Calories are a unit of energy and it takes more energy to burn the calories in the fruit that calories contained in the fruit. To lose weight the body needs to burn more calories than consumed calories during the day.

FRUIT

The list of fruits: Apples, Cranberries, Blueberries, Cantaloupe, Grapefruit, honeydew, lemons, limes, mangos, orange, papaya, peach, pineapple, raspberry, strawberry, tangerine, tomato, turnip, and watermelon.

Include negative calorie foods in every meal. Another beneficial factor of eating fruits at breakfast is that they contain powerful enzymes that break down food and absorb nutrients. When the body is properly satisfied cravings decrease. The benefits continue with fiber. Fruits have fiber and fiber takes longer to digest giving the sensation of feeling full longer.

Vegetables

Raw vegetables are a must with lunch and dinner meals if you are not doing the carbohydrate tapering method. Some vegetables fall in the negative calorie range.

TIME MEALS

Plan times for meals. There should be at least five meals daily, and eaten about every three hours. Take in enough calories to maintain the body’s anabolic process. Anabolic means to build tissue. All meals should be proportioned amounts of carbohydrates, proteins, and fats. Preparing fist size portions are an accurate ball park figure and takes the inconvenience of measuring and weighing foods. Prepare all meals for the day in advance. This technique will save the temptation of finding quick foods that are loaded with processed carbohydrates and fat.

CARBOHYDRATE TAPERING

Begin the morning with a breakfast of whole grains cereals, fruits with a source of protein. Have a fist size mid morning snack of carbohydrates such as green salad, raw fruit, raw seeds, or raw vegetables. At lunch a meal should contain a fresh garden salad, piece of fruit, and a source of protein such as baked chicken or fish.

It is after the third midday meal that all carbohydrates will be discontinued from every meal for the rest of the day. The body will begin to use stored fats from the body as a source of fuel. Eating proteins are a source of building material for muscles and repairing tissues in the body. The fourth meal will be a choice of a baked chicken or fish. Three hours later substitute meat with a whey protein drink. Women should only consume 25 grams of protein and men consume 30 to 35 grams of protein for the meal. Women consume less protein due to the fact they carry less muscle mass. An over abundance of protein is converted to fat by the liver. The last meal can be a whey protein shake or baked chicken or fish. Repeat this method for two months and record the progress using scale that measures percentage of body fat and body weight.

DEEP BREATHING

Breathing is an over looked source as a fat burner. It takes oxygen to burn fat. Think of blowing on a hot coal in a fire. At the center of ever cell is a furnace known as a mitochondria. This little powerhouse uses three sources for fuel to create energy in the human body and that is carbohydrates or fat and the last is oxygen. Breathing deeply fills the lungs completely and expands the belly fueling every cell with fat burning capabilities. Deep breathing also produces bio feedback to the brain producing alpha waves and has a calming effect. Cortisol production slow downs. Cortisol is the stress hormone produced by the body when stress situations occur. Cortisol not only causes damage to cell walls, the bi--product of Cortisol is an accumulation of fat in the mid section. Lee Ann Cipro is a certified trainer and has served in the fitness industry for over twenty years. She is the originator of “Oxyrcise” and its many health benefits.

DRINK WATER

Drinking water before a meal, during a meal, and after a meal can help suppress the feeling of hunger. Adding water throughout the meal sends a signal to the brain the stomach is full.

Proper hydration is also very important for metabolizing fat. The University of Minnesota Water Resource Center conducted a study on drinking water to lose weight. The liver is the organ metabolizes fat for fuel. If the body is dehydrated the liver has to aid the kidneys with waste elimination. The ramifications are unused fats are stored in the body as adipose tissue instead as fuel for the body.

Minerals

White Out

DAILY FOOD LOG

Meal #1 Time___________

Meal #2 Time___________

Meal #3 Time___________

Meal #4 Time____________

BURNING FAT AFTER CARDIO

You’ve been participating regularly in a cardio class and you are seeing some results. This is great! There are a lot of wonderful and dedicated instructors through out the world that can help you achieve your goals. I just want to give you this little piece of information if you are not privy to it at this moment.

During a hard cardio session you are really working that heart and lungs and no doubt that you are burning calories, but did you know your body doesn’t really go into that fat burning mode until after your hour workout.

During any high intensity workout the body needs fuel and we like to think that the fuel being used by the body is purely fat, but in most cases that is not true. The heart and lungs can exceed aerobic capacity and actually become anaerobic meaning that it will switch fuel sources from fats to carbohydrates. This is because it takes more oxygen to burn fat than it does carbohydrates. Your body takes carbohydrates from the blood as glucose and from muscle as glycogen.

It is after a high intensity workout as the heart rate begins to slow that the body will switch back to fats as fuel. The body actually becomes a fat burning machine after a high intensity workout. As the heart rate begins to fall once again the heart and lungs can deliver blood and oxygen efficiently to through out the body. The body is once again in aerobic mode.

Your instructor may have explained this fact to you or the instructor plans the class where you do high intensity mixed with low intensity. If you are working cardio by yourself and you spend a good thirty minutes on the treadmill or elliptical or doing any other aerobic activity try not to eat one hour after finishing. The body will always burn what is in the stomach first and reserve the bodies fat and carbohydrate storage.

Of course drink plenty of water. Water will hydrate the body improving homeostasis and also eliminate toxins that are released with the breaking down of fats. Toxins can be stored in adipose tissue.

Try this technique and see if it gives you that extra little edge to becoming leaner.

POWER WALKING ROUTINE

Here is a routine that I developed and used with some of my clients out on the jogging trail. Power walking keeps the body in a fat burning mode and it is easy on the joints. If you have never tried this you’ll be surprised at how hard it is to hold a fast pace for several minutes at a time especially for beginners. You can perform this routine with light weights for an added upper body workout or just swing the arms at the side. To challenge yourself either do this with a walking partner or in groups.

MINUTES PACE UPPER BODY ROUTINE

2 slow swing weights at your side

1 medium swing weights at your side

1 fast arm curls

1 very fast military shoulder press

2 slow swing weights at your side

1 medium combination arm curl/military press

1 fast swing weights at your side

1 very fast punches alternating arms

1 slow swing weights at your side

1 medium stiff arm chest flies

1 fast shoulder side lateral flies

1 very fast swing arms at your side

2 slow swing arms at your side

1 medium stiff arm chest flies (crossing the right hand over and under the left hand with each repetition extending all the way out to the shoulder.)

1 fast swing arms at your side

1 very fast swing arms at your side

If you are really looking for a challenge do walking lunges for a one minute duration at the end of this routine, but I suggest this only to those of you that are already exercising on a regular basis. Stop this exercise if you begin to feel any discomfort or pain in your knees.

Cool down walk

Putting Sunlight in the Diet

How to Get Rid of Belly Fat with Foods

How can you use foods to get rid of belly fat? In almost all cases the belly area is the last part to lose. It is not all about what you eat, but the proper syntax that produces a melody of fat burning synthesis within the body. The quality of foods and the amount is important, but have you ever considered a proper syntax. That is the order in which you eat foods from the groups of carbohydrates, proteins, and fats. If you have not, then you may want to read what this article states in order to achieve your desires on the quest for rock hard abs.

Things you will need

1. A prepared, graduated meal plan

2. Impedance scale (optional)

3. Measuring tape (optional)

STEP 1

First meal: Prepare a morning meal of carbohydrates. 1 small bowl of oatmeal, ¼ cup of fresh fruit

STEP 2

Second meal: Make your next meal protein. Chicken breast, fish, or a whey protein shake can be used for this meal.

STEP 3

Third meal: Prepare this meal with carbohydrates consisting of balanced carbohydrates such as fresh green leafy salads loaded with sun ripened garden vegetables. Balanced carbohydrates on the molecular level have a balance of protons and electrons. Electrons produce energy within cellular structures which in turn produces energy, and it takes energy to burn fats.

STEP 4

Fourth meal: Choose a protein item for yourself for this meal. This can be a whey protein shake, baked fish, or baked chicken breast. It is this meal that you will stop carbohydrate intake. This will encourage your body to resort to stored fuels such as fats.

STEP 5

Fifth meal: Prepare a meal of consisting of protein of baked chicken, fish, or whey protein powder.

TIPS

1. Eating every two to three hours maintains your body’s anabolic performance. This means that your boosted metabolism burns fats and promotes building of lean muscle mass.

2. Choose two days out of the week to increase your carbohydrate intake. The body quickly acclimates to any formula including how we eat. It is important to change the amount of carbohydrate intake. This increases you BMR or Basil Metabolic Rate--how many calories your body burns at rest. By dropping your carbohydrate intake the following day the BMR remains elevated and in turn burns more fats. This increased carbohydrate day should take place on days of higher aerobic activity for the best results.

3. Measure your food portions. Eating fist size portions during meals melts away belly fat.

4. Track your results. Keep record by using a impedance scale to measure body fat and weight. Here is a formula that you can use to track lean muscle mass gain and fat loss. If your body weight is 220 and you body fat percentage is 33% this is your formula. 220 X .33 = 72.6 (pounds of body fat). To calculate your lean muscle mass subtract 72.6 from your body weight of 220. 220 - 72.6 = 147.4 pounds of lean muscle mass. This formula will help you tune the foods that you are eating to get rid of unwanted belly fat. Change the formula of food intake and change your results.

5. Have your meals planned and prepared in advance. This method will help you avoid the wrong foods and keep you on the right track of eating the right foods that reduces fat in the belly area.

Caution:

On the average you should only lose approximately two pounds of adipose tissue (fat) weekly. More than this results in sacrificing lean muscle mass which is a catabolic or tearing down process.