I recently found lots of great resources over at http://www.fitnessblender.com/
Although they charge for structured exercise plans, all the video workouts are available for free. You're bound to be able to find something that suits you.
It's not so easy to zap fat just where you want it to disappear. The more you exercise and the more fat you lose, the more likely it is that your belly fat will eventually be burned away. You can't choose where and how your body burns away fat. If your body weight and BMI are healthy but your belly still seems flabby, maybe you're focusing on the wrong type of exercises. Aerobic or cardiovascular exercises help burn off fat, but strengthening exercises tone and firm muscles. Do ab-specific exercises like the Plank and bicycle crunches; along with Yoga and Pilates to help tone and tighten your core. Perform your toning exercises every second day; or yoga every day.
You have to create a calorie deficit in order to burn fat. Cutting 500 calories a day is good; but never drop more than a 1000 calories from your diet. You need lean proteins, fiber-rich foods and healthy fats if you're exercising. Restrict sugar, fill up on fruits and vegetables, nuts and seeds for snacks and choose whole-grain products instead of processed white flour foods.
So, I've been on this mission myself. Will NOT list my weight here or how many handfuls of 'anything' I have though . . . ha ha.
Anyway, I started pretty simply in terms of exercise. Five days a week I spend 30 to 90 minutes exercising. I do best with exercise classes at a gym. I belong to a simple (and very unglamorous YMCA) gym. I have found that I like boot camp because it mixes cardio and strength. I also do a step class that is more like an interval class with weights. And I do a kick boxing class that alternates between cardio and weights. Yes, I'm doing weights almost every time I exercise but all different exercises. Anyway, I also do the treadmill where I do back and forth between hills and flat with the speed being such that I am almost running but not. I'm breathing hard the whole time.
Now, I've exercised semi regularly for a while. But I've upped the ante so to speak and increased my cardio effort. I was doing strength classes and things like that and now I make sure I get a good sweat and my heart rate up.
Eating, I cleaned up my diet. Big time. I gave up all things like pop, coffee (because I put cream and sugar in it), sweets (which I would eat at night and pretend I didn't in the morning, you know how that goes . . . and I like to bake--- and hostess ding dongs--- I'm classy like that), processed food, watch sugars, salt and fat. I'm eating protein in the morning, usually a salad for lunch, a banana for a snack once a day, a nice dinner with lean protein, vegetable, lots and lots of water. It's been a month and I've lost a nice amount of weight already (nothing drastic but that isn't what I'm going for) and can see it in my waist/stomach area.
I do sit ups, planks, etc. and nothing too fancy and cardio. That seems to help with the middle section (and elsewhere but I'm noticing it there the most).
that's my story. I hope it helped. :>)
When you exercise do the strength training first and the cardio. last. Doing cardio. first will wear you out and not have the strength to do cardio.
Do the The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are
Figure your heart rate by this formula
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
Subtract your age from 220 the number left is your maximum heart rate.
you want to stay between 65% - 85% of your maximum heart rate
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
I suggest going to a sports shop and buying a heart rate monitor and an
interval timer about $20. heart rate monitor about $30
Get the OK from your doctor first before doing any exercise!!
Thanks gymdandee for the tips. I'll check out the Peak 8!
Mommy, For you the world!!