Top 5 Fat Loss Exercises for Moms
If you're a mom and you
want to lose weight, you need to read this and do these top fat loss exercises. Busy moms need to address
their workout a bit differently because time is a valuable asset. If you don't use your time wisely, you'll
become frustrated and quit. However if you use your time wisely, by
using these 5 fat loss exercises, you'll lose weight quickly and easily.
By: Ed Scow, NSCA-CPT: Certified Fitness
& Nutrition Expert to the True Superheroes - Busy Moms & Dads and author of Fat Loss
I always sense confusion and frustration when doing consultations with a female client.
How's that for an opening sentence? Let me explain...
Not frustration with me – they don’t know me yet, so they can’t be mad at me…yet – rather
they’re frustrated and confused because they’re being told so many different things when it comes to fat loss and
the right exercises and diets to follow.
One week you're told to follow a low-carbohydrate diet while shoving as much protein and fat in your
mouths as you can, while the next you're told that’s wrong and that you should follow some "regional"
diet where everyone living in that part of the world lives to be 536 years old.
Add to that the frustration with the exercise advice and you have one upset lady.
You are told you shouldn’t lift heavy weights because it’ll make you "big and bulky" (which is a lie),
you're told that yoga and pilates will give you the figure you want (which isn’t the total truth) or
you're told that the old aerobics-style classes are the best way to do it because they burn the most calories.
I can understand the frustration and the confusion and I’m going to end it.
Here are my top 5 fat loss
exercises that all women should be
1. Push-ups – You can’t leave push-ups out of any
workout program, no matter what the goal is. They are that important and that essential to your success, especially
if you want to lose weight.
Many women aren’t able to do very many push-ups, if any, when they first start out and that leads to even more
frustration, so they give up. That is the wrong course of action to take.
Start off with an easier version like kneeling push-ups or incline push-ups (where you place your hands on a
bench, counter top or step). Then as you get better, progress into "normal" push-ups.
It's totally fine if you can only do 2 or 3 from your toes - do them that way FIRST, then drop to your
knees. Then, the next time your workout calls for push-ups, try to do at least one more from your toes, and
so on until you are able to do the entire set from your toes. That's how you progress and get stronger and
2. Squats – I generally don't get much argument
from this exercise and that's a good thing.
However, when you add squats to your weight loss workout, you need to ensure you use
proper form. Keep your heels planted firmly into the ground, lower yourself by moving your hips back FIRST, then
bend the knees, until your thighs are parallel to the floor, if not lower, then squeeze your glutes (butt) to raise
yourself back up.
If you can't go to parallel without breaking proper form, then go as low as you comfortably can, and just like
the push-ups, try to get better every week. Also spend some extra time doing bodyweight exercises like hip
extensions to strengthen your hips and help loosen the area up a bit.
3. Planks – Again, not much of an argument with this
fat loss exercise, but again not many ladies do it correctly.
You need to make sure you keep your body in a straight line from your ears to your toes making sure you don’t
stick your butt up in the air. Keep it straight and keep your abs tight the entire time.
Also make sure your arms are straight down from your shoulders.
Once you can hold the basic plank for a period of 45-60 seconds, move on to a more difficult plank like Side
Planks, 1-Leg Planks, Decline Planks, etc.
You have to keep progressing if you want to lose fat and get that sexy figure.
4. Bent Over Rows – Most ladies totally neglect the
back when doing any sort of fat loss or toning workout, and that’s a mistake. Us guys tend to do the same
thing, and it's usually because you just can't see your back muscles...but they are incredibly important - not only
for weight loss, but for posture and upper body strength (like holding your kids!).
If you want to maximize any weight loss program, you need to include back exercises and the Bent Over Row is one
of the best.
Make sure you pull the weights to your hips and not up toward your armpits (think "hips, not pits" while
pulling). Pulling the weights to your hips ensures you get the maximum effect from the exercise.
Also make sure to keep your stomach "tight" throughout.
5. Lunges – Lunges are another great fat loss
exercise for ladies and they're a great butt and thigh exercise, but you
need to make sure you keep proper form.
Don’t let that front heel come off the ground and let the weight of your body go onto your toes – that puts all
the pressure onto your knee joint and takes it away from your leg and butt muscles.
Also, when you stand up make sure you flex your hamstring and butt muscles, just like the squat.
If you add those 5 fat loss exercises to your workout program, you will notice changes
to your figure.
Do them intensely and you’ll notice quicker changes to your figure.
Do them consistently and the changes will be faster still. Consistency is the name of the game when it comes to
losing your unwanted and stubborn fat.
The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about Ed's
story, click here.
To watch a sample 10-minute workout
video, click here.
To discover Ed's 'Top Fat Fighting
Foods', click here to read an
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