Can’t Lose Weight? Struggling to Burn Fat? Try this…

photo credit: lululemon athletica

So you’re struggling to lose weight. You are one of the millions of women around the world who just can’t seem to burn fat. Well, all is not lost. There is hope. Here are a few things you can do if you want to start burning fat quickly and in a way that lasts for the long term.

1. Train with weights
So many women avoid weight training for fear that it will make them bulky. It won’t. Weight training is an essential component of losing weight. It elevates your heart rate and, contrary to popular belief, burns a lot of calories. If you are not weight training in a regular way then you are not setting yourself up for success.

2. Mix high intensity and low intensity
If you are struggling to lose weight I am betting that you do a long run each time you workout. Or perhaps you spend 40 minutes on the exercise bike. That’s good but you could be doing more. High intensity workouts are far more effective at burning fat because they keep your heart rate up after your exercise session has finished. This means you will be burning calories well into the day.

3. Change your workout every two weeks
The human body is adaptable. It becomes used to certain things and develops resistance to it. Exercise is no different. The body becomes accustomed to the strain you put it under and for this reason you need to start changing your workout at least every two weeks. Try weight training and then doing cardio, mixing the two up and then doing different exercises in different orders. Try new classes and keep the body guessing.

How to get more energy and never feel tired

photo credit: daveynin

So you have been to the doc and they have given you a clean bill of health. Now that you know there are no underlying issues we can start the methodical process of changing some habits in your life so that you don’t feel tired anymore. The tips that follow can be used individually or all at once. The more you can adopt the better. But, most importantly, don’t just adopt them for a week or two. Try and make these permanent habits that you take with you for the rest of your life.

1. Eat more fruit
Fruit is not given enough attention in today’s culture. We hear a lot about the benefits of vegetables but due to the fact that it is made up of sugar, a lot of people make the mistake of ignoring fruit. Let’s be clear – fruit won’t make you fat. Fruit is an extremely natural food that humans have been eating for thousands of years. Our digestive systems are designed perfectly for fruit. If you are feeling tired and low on energy then you need to start taking in more fruit, especially early on in the day. The vitamins, minerals and, yes, even proteins, will make you feel energetic for a long time during the day.

2. Get your sleep habits right
Obviously, if you are feeling low on energy we need to look at the sleep habits. I have written about this a few times before and as such I don’t want to rehash it again. Basically, you need to be going to sleep at the same time and waking up at the same time every day. If you can’t do it every night of the week then just do your best. Your body needs to know the routine and the habit, if you muck up your sleeping arrangements your body’s clock gets extremely confused and can actually become “jet lagged” for up to three days after. Some other posts on sleep include:

• how to wake up when your alarm goes off
• how many hours of sleep do you need each night

You might be surprised to know that the idea of eight hours sleep per night is just a myth. In fact, it is a harmful myth. Get your sleep in order if you want to get more energy. This point is not really an option.

3. Do an “energy” based exercise
We all know how to run and lift weights. We know how to tense certain muscles and we know how to move the body in a variety of ways. But how many of us know how to control our internal energies? Not many. And that is something we need to work on.

If you have been abusing your body for years with junk food, late nights and alcohol there is a good chance that your internal energies are a little out of whack. If you go to a Chinese doctor he/she will be able to tell you what energies are damaged by looking at your eyes and tongue and listening to your pulse. I have so many friends who, having tried every western form of medicine, gave acupuncture a go and found that it cured them completely. And this is because it corrects your chi or internal energies.

Tai chi and yoga are the two best forms of “internal” exercise. These ancient disciplines have been keeping people healthy for thousands of years by using certain poses and breathing techniques to move the energies of the body in a certain way. Don’t believe it? Good. You will be all the more surprised when you give it a go and feel amazing!

4. Drink green tea
If you are a regular reader of Free Women’s Fitness you will know that we love green tea. And with good reason! Countless studies have shown that green tea is an amazing health food due to all those antioxidants that it has. People who drink green tea are less likely to develop heart disease, cancer and, yes, it can help you feel more energetic.

photo credit: ?Debs?

The reason green tea can help is twofold. Firstly, it has caffeine in it and as such it will give you that little pick-me-up that we so often need. Secondly, the hot water mixed with the health benefits of the tea can really serve to clean out your system and rejuvenate the mind. Remember, if your body is toxin free your mind is likely to be clearer and that is, a lot of the time, the only thing you need to feel more energetic.

Remember, you need to drink green tea without milk if you want to get the most health benefits. Studies have shown that the protein in milk can destroy some of the goodness in the tea and as such you do not extract as much from it as you could.

5. Cut out refined sugar
One of the absolute worst things you can do for your body is eat refined sugar. The problem? Americans are addicted to it. It is in every cereal, snack and even some supposedly healthy meals. Take a look at anything that says “FAT FREE” and you will notice it is full of sugar. And it is sugar that makes you fat! So why is no one worried about it? But I digress.

Refined sugar is a very simple sugar that carries zero nutrition with its energy. That means you are taking in lots of calories but getting no benefit. Compare that to a bowl of fruit where the sugar you eat comes with minerals and vitamins and goodies that you can’t get anywhere else. Sugar is bad. And it makes you feel low on energy because it causes spikes that are followed by a sugar low. And in order to get yourself out of that low you need more sugar. And so the cycle continues.

If you need to get a sugar hit go with natural raw honey or fruit. Try and get rid of anything in your house that has processed sugar in it and see how you feel after just a few weeks. I bet you feel better than every and I bet you lose weight without even trying.

Conclusion

If you can adopt at least one of these points, great. If you can adopt all of them, fantastic! Each one will give you more energy and stop you feeling like a zombie all day long. If you have any other suggestions please let us know by leaving a comment. I’m sure a lot of our readers have some wonderful tips.

Making exercise and health a priority

photo credit: gbSk

If you are a busy woman you need to make exercise a priority. If you continue to put everything else before your workout then you will never get toned, sexy and healthy, no matter how much you long for it. Making exercise and health a priority is a mental act as well as a physical one, it is important that we acknowledge that.

How to make exercise a priority
If you want to make these things a priority in your life in order to allow yourself to achieve them there are a few things you need to do:

• realize that you need to exercise
• realize that you need to exercise regularly
• realize that without exercise you cannot be healthy
• realize how important being healthy is to you and your loved ones
• realize that if you don’t make time you will never achieve the results you desire
• actually make time, today

The most important one here is the last one; make time today. Today is the time you need to start because if you don’t do it today, the word tomorrow will always be in your mind. So many women out there promise themselves that they will start their new life tomorrow. But tomorrow is too late because it usually means never.

The Jumping Squat for Toned Legs and Butt Muscles

The jumping squat is my all time favorite exercise for toning the leg and butt muscles. It has been used by footballers, soccer players, martial artists and sprinters for generations in order to build strength in the lower body. The good news is that it is also amazing for burning fat and toning your legs and butt. In this post I am going to show you how to do the perfect jumping squat.

What muscles does the jumping squat target?

The jumping squat targets more muscles than just about any other exercise. It is what is known as a compound exercise because it works more than one muscle group at a time. In particular it will hit:

• the hamstrings
• the glutes (your butt!)
• the calf muscles
• the thighs
• the hip flexors

When you do a jumping squat you are essentially doing a cardio workout and a strength workout all in one handy exercise. Your heart rate will be elevated to a point where you will feel like you have just run a sprint race and your legs will burn like you have just been doing the most difficult squats of your life. If you want to tone your legs and butt and lose that problem fat then this is an exercise you need to make a regular in your fitness plan.

How to do the jumping squat

The photos above show the starting position and then the landing position. You must swap your lead foot in the air.

The jumping squat is easy to do but it will take a lot out of you. Many women cannot do more than five or six on their first go. That is okay. As long as you do more each time you will be making progress. Try to do at least four or five sets with about a minute break in between each set.

1. Starting position
   Crouch down in a squat position with your left foot in front of your right foot and your hands touching the floor for balance.
2. The movement
   Spring up in to the air as high as possible using your quadriceps and butt to make you jump. This is a very dynamic and powerful motion.
3. Whilst in the air
   Whilst in the air change feet position so that you land with your right foot in front.
4. Landing and repeating
   Crouch all the way back down to the ground and repeat as fast as possible with the other foot now in the lead. Don’t stop at the bottom but keep going as fast as you can.

And that’s it! As I said, the technique is easy but exercise is not. You will get a burn in your legs like you have never had before.

I do this exercise at the start of every workout. It takes a lot out of me but I truly believe it is one of the best ways to burn fat and tone your leg muscles.

How to do the Swiss Ball Jackknife & Get a Flat Stomach & Toned Abs

If you have been doing abs work for a while now you will, undoubtedly, be looking for some new exercises to keep your abdominal workouts spicy. Today I am going to show you how to do a Swiss Ball Jackknife – a very powerful exercises for working your lower and upper abs as well as your back and arms.

Preparing for the Swiss Ball Jackknife

Before you do any abdominal exercise you need to make sure you have covered a few areas. These include:

• Ensuring you use the proper technique
  Make sure you always study the exercise well and learn how to do it with the perfect technique. If you perform any exercise incorrectly you run the risk of developing a long term injury that will haunt you for years.
• Ensuring you warm up
  Make sure you do a warm up before you do any resistance exercise. Again, this helps to prevent injuries.
• Ensuring you target the right muscles
  You would be surprised to know how many women do exercises that they think targets one muscle but, in fact, it targets something completely different. Before you do this exercise you need to know where your abdominal muscles are located and how they work.

Once you have these three things under control you will be ready to start the exercise. I cannot emphasize enough how important it is to perform every exercise with the perfect technique. It will prevent injuries and help you get that sexy body a lot quicker.

How to do the Swiss Ball Jackknife for Toned Abs

Now we can move on to the exciting part! This exercise is an amazing way to target your upper and lower abs in one exercise. It also hits your arms and shoulders, your back and even your butt and legs. Many women find this is a great exercise to toned the whole body as it requires strength from a lot of different areas to complete properly.

Engage your pelvic floor muscles
It is very important when performing abdominal exercises that you engage your core muscles correctly. If you don’t you run the risk of completely missing out on the work that your lower abs should be doing. They simply won’t engage. To turn on your core you need to engage your pelvic floor muscles (the ones that you tense when you are busting for the toilet). You also need to tense your major abs muscles by pulling your belly button in as far as you can. Hold this throughout the exercise.

STEP ONE – Position Yourself on the Swiss Ball

The first part of the jackknife is done by positioning your body on the Swiss ball in the correct posture. Without the correct posture your whole exercise will feel unbalanced and weak. To do this you need to:

• Place your feet on the ball so they are balanced and stable. Close together is best but you can have a little space if you need it.
• Place your hands shoulder width a part and lock your elbows so you can support your body weight.
• Make sure that your shoulders are back by lengthening the distance between your ear and your shoulders
• Make sure your back is perfectly straight; not curved upwards or downwards. This is vital.
• Tense your abs and pelvic floor muscles.

Make sure you feel comfortable and secure. It will take some practice to get the balance correct but if you keep your posture as illustrated above you will find the stability comes quite naturally.

STEP TWO – The Actual Jackknife “Crunch” Movement

From the initial starting position you will now do the main jackknife or “crunch” part of the movement which is where the majority of the work is done. In order to do this correctly you need to:

• Very slowly bring your knees toward your chest by crunching your abs and rolling the fitness ball forward
• At the top of the motion you tense your abs again as you breathe out
• Very slowly return your legs to the original position making sure your abs stay tensed and firm

Repeat the above sets until your abs are too tired to continue. This is called “failure”. You should fail after about 15 to 20 repetitions if your technique is correct. Make sure you do not continue if your execution starts to get sloppy as you will not be targeting the correct muscles and you might do yourself an injury.

Conclusion

The Swiss Ball jackknife is an amazing exercise for toning your abs and getting a flat stomach. It is quite advanced so build up slowly by performing a regular pilates abs crunch. When you feel like you are ready get your fitness ball and go for it! You will see results in just a few sessions.

How to get a flat tummy

photo credit: lululemon athletica

To get a flat tummy you need to take a double headed approach: diet and exercise. You need to put about 80% of your energy in to getting your diet right. And for the exercise, you need to make sure you doing a mixture of high intensity, low intensity, static and resistance exercises. We want to burn calories and boost your metabolism whilst building muscle.

1. Reduce meal sizes by 10%
If you can reduce your meal sizes by 10% you will begin a very good habit that will allow you to lose over 10kg of fat each year. And, more importantly, you will establish a routine that will stop you from gaining the fat back.

You see, a flat and tight tummy comes from losing the fat that is covering your ab muscles. The best way to do this is by reducing the amount of energy you consume over the long term. Try not going back for seconds at dinner time and buying smaller bowls so you eat smaller sized meals.

2. Drink water before every meal
In the same fashion, by drinking a tall glass of water before every meal you will reduce the size of your appetite. This will help you consume less calories and therefore spend less time at the gym. Every time you eat something you should have a glass of water first. Its easy.

3. Eat before you get hungry
Don’t wait until you are starving. Eat before you get hungry. The idea here is that you will eat a lot less and snack on less junk food. Eat when you are hungry and eat until you are full. This is very important.

4. Exercise every single day, even just a bit
I have an exercise bike in my TV room. I will pick one TV show per day and ride the bike during that show. For example, if you like watching the news you can ride your bike while you watch. If you don’t have a bike you can do sit ups, push ups and other types of exercise. Do it every single day and you will burn so many calories while you feel like you are relaxing at home.

5. Drink green tea
Green tea can help you speed up your metabolism and keeps you healthy and well. It also works towards keeping you feeling full.

6. Do high intensity exercise twice a week
We have written so much on the benefits of high intensity exercise. It builds up your muscles and gets your metabolism boosting. It also burns a lot more calories than a slow walk on the treadmill. Take a look at this article for some other ideas. Some of my favorites are:

• Capoeira
• Kickboxing
• Jumping Rope

7. Do Pilates for your abs
Pilates abs exercises are a great way to get a flat tummy. Some of the best ones are the swiss ball jack knife and the Pilates crunch.

Conclusion

A flat tummy is achievable but it takes time and discipline. Every woman can do it as long as you have the right tools. Read this blog and all our archives and you will have more than enough real information to start you on your flat tummy journey.

Small Things that can Help Reduce Weight

If you want a slim body it`s not only achieved with hard exercise and strict diet. The little things that added to the routine of exercise and diet can help make a difference faster.

following a weight reduction strategies recommended by experts. Measures small indeed, but the effect is big enough for your body. For faster result you can buy ephedrine pills 25mg as supplement.

1. Photographing Foods That Will Eat.
Many studies show that food record can help you lose weight up to 5 percent. Robert A. Carels, PhD, professor of the department of psychology at Bowling Green State University suggested to take pictures of food with a camera phone before and after eating.

Why is this effective? Make a food diary in a visual form is more effective to find out what and how much food is consumed. That way, you can control your intake of food per day.

2. Fold tripled Vitamin C Intake Before Exercise
Consuming 500 milligrams of vitamin C regularly and add pure ephedrine 25mg, can help you burn 30 percent more calories during exercise. It is noted that the research results published in the Journal of the American College of Nutrition.

Eat 3 servings of foods rich in vitamin C such as oranges, broccoli, cantaloupe, carrots and cherry tomatoes.

3. Sports Group
Invite your friends to exercise together. By Tim Lohman, a professor from the University of Arizona, as a group exercise can lose weight faster.

Expert sports and body composition is suggested to exercise together, at least once a week. Fellow during exercise to help you more motivated to be diligent to the gym. "Sporting activity would be more fun when with people we know," said Lohman.

4. Consumption of Various Fruit Colors
Meet your nutritional intake with various types of fruits and vegetables to prevent excessive calorie consumption. Try eating fruits and vegetables of various colors in a single day. Able to mix the strawberries with breakfast cereal, eating an apple as a snack or a salad with lots of carrots, tomatoes and peppers to 'friends' lunches.

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