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I train and design a lot of fat loss programs for women. The main
concepts of every single one of my fat loss programs are always the
same.
They focus on 5 principles that I’m going to
reveal to you now.
1) Do less cardio. This is by
far the one that is hardest for most ladies to stick to
when they want to lose fat. I
don’t know why, but ladies love long, boring, joint
pounding cardio sessions. I think it’s because most women
think that by doing resistance training, they’re going to
magically turn into a guy and get big, hulking muscles
and grow a beard, so they do lots and lots of slow cardio
in their “fat burning zone” to get around
this.
I’m sorry ladies, but that’s not how it
works. First
there’s no such thing as a fat burning zone. It’s a myth that should
be laid to rest for good.
Second, I want you to stop thinking about
calories burned while doing the fat
loss workout and start thinking about the amount of
fat burned while not exercising. There is a way to do
your cardio that gets you done in as little as 15 minutes
that burns more fat throughout the remainder of the day
than 90 minutes of moderate cardio in your fat burning
zone.
It’s called interval training. All interval training
means is you mix short bouts of intense activity with
longer bouts of moderate activity.
Take the treadmill as an example. After you warm-up, you
would run relatively fast for 20 seconds, followed by a
slow jog for 60 seconds, repeat that until you’ve gone
about 12 minutes. Then cool down and
you’re done.
If you do it correctly, I promise you you’ll feel worked
when you’re done and you’ll be in and out of the gym
quicker than most of the other ladies warm-up.
2)
Eat more fiber.
Fiber is king when it comes to fat loss. Eat more of it and you
will lose fat. Just start adding more
fruits, vegetables, healthy nuts and beans to your daily
diet and you’ll notice results within days.
3)
Stop drinking diet soda. Diet soda, believe it
or not, can be making you gain weight. How is that you
ask? Because
it makes many ladies retain water. As if you didn’t have
enough of that to worry about already, now you have to
worry about diet sodas making you retain
water.
So, stop drinking them and you may lose upwards
of 10 pounds in a week. That's not a
misprint.
4)
Do resistance training 3 times per
week. No, you won’t get big
burly muscles like a guy. In fact, many guys have
trouble getting big muscles. It’s very, very hard to
gain 1 pound of muscle and it’s even harder for women
because they naturally don’t have the
hormones.
But doing resistance training doesn’t necessarily
mean you have to go hang out with the
boys...especially when you're doing it to lose fat. Just stick to 3 full body
workouts that focus on full body movements like push-ups,
rows, squats, lunges and full body core movements like
planks and mountain climbers rather than
crunches.
Doing so will burn a lot more fat and tone your
arms and legs much faster than doing isolation movements
like bicep curls, triceps kickbacks and the inner thigh
machines.
5)
Stop doing so many crunches.
It drives me crazy to hear that people do
hundreds of crunches everyday. That will not give you a
flat, sexy stomach and will not help women lose stomach
fat. It may strengthen those muscles, but what good
does that do if they’re hidden below a layer of flabby
goo or muffin top?
You have to lose stomach fat by following the
previous 4 tips I gave you. That’s how you get the firm,
flat tummy you’ve always wanted. That’s how you get rid
of the muffin top and fit into those skinny
jeans.
Not by doing endless amounts of
crunches.
By: Ed Scow NSCA-CPT,
LMT
author, Fat Loss To Go
www.fatlosstogo.com
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