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Here are some great tips from my buddy Craig Ballantyne….

If you are looking to cut down on the amount of time you spend in the gym without jeopardizing your fat loss goals, then including interval training alongside your strength training program is the only way to go.

Just imagine spending half the time in the gym – if not more – and
getting way better results.  Isn’t that what you deserve?

I thought so.

And to make the notion of ditching long, slow, boring cardio even
more convincing is the fact that you will be far less susceptible
to sustaining an overuse injury with interval training.

For some of you, however, the thought of giving up your daily
cardio machine routine is too much to bear.  But not to worry
because you can still use your favorite machine, but we’ll just
tweak things a bit so that you get more out of your workout in half
the time.

1) Interval Training Option #1 – Classic Intervals

For example, try incorporating intervals on the treadmill by
running hard for 30 seconds, at an 8 out of 10 intensity level,
followed by 60 seconds of light recovery at a 3 out of 10 intensity
level.

That is one interval, and so you will repeat this process up to 6
times, while using a five minute warm-up and a 5 minute cool down.

Each week try to do more squats in the same amount of time.  This
may sound easy, but trust me; it can be as difficult as you make
it!

2) Interval Option #2 – Short Burst Squats

I personally recommend a Gymboss timer for this type of training,
but it isn’t essential.

So, for the bodyweight interval training you will do as many
bodyweight squats as you can for 20 seconds and then hold the
bottom position for 10 seconds, then repeat your squats for 20
seconds, and then hold at the bottom for 10 etc. Repeat these
intervals for 8 rounds.

3) Interval Option # – Kettlebell Swings

If you have a kettlebell, you can do swings or kettlebell squats for
30 seconds and then walk for 30 seconds and alternate for 6-10
rounds. That’s a great way to finish a fat burning workout.

Alright, so those are just three of the countless ways in which you
can include interval training into your workouts that will burn fat
faster and help you avoid spending more time than necessary in the
gym.

=>Check out more bodyweight workouts from Craig<=

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Did you know that the end result of all carbohydrates broken down by the body is glucose, also called blood sugar?

So whether it’s a spoon of sugar, a piece of bread, or some broccoli, the body breaks each down to use at its main fuel source, blood sugar. So there is no question that the body needs carbs to operate.

But where should those carbs come from?

There are simple carbohydrates like fruit, syrup, and sugar and there are complex carbohydrates like bread, pasta, potatoes, and oatmeal.

The difference between simple and complex carbohydrates is the speed at which the body breaks them down to utilize as glucose.

Simple carbohydrates like table sugar and fruit are converted more rapidly for a quick energy boost. They create a quick boost of energy followed by a rapid
decline, almost like a “crash” and leave you wanting and needing something else.

Complex carbohydrates take longer to break down and offer a more sustained supply of energy for the body. This being the case, complex carbohydrates should be your main choice for energy for that precise reason.

If you want a quick way to drop fat weight, switch from starchy carbohydrates like bread, pasta, and rice to more fibrous, leafy ones like vegetables.

Weight (fat) loss comes from getting rid of excess calories, to create a deficit in calories so that your body must dip into stored body fat for energy.

When you begin to continuously create a calorie deficit, your body continuously will attack fat stores for needed energy and this is how weight loss (fat loss) occurs.

So what we want to do is cut out calories anywhere we can to increase the chances of creating a deficit of calories.

For effective fat loss, it is important to choose those foods that offer high volume but low calories. This way you do not feel deprived, you’re still eating a lot of food, you’re just not getting a lot of calories in return.

Vegetables offer this luxury.

You can eat a lot in volume, but do not get a lot of calories in return, unless you deep fry them or drown them in butter, which I do not recommend.

This high volume, low calorie luxury is not true with starchy carbohydrates. A small serving of starchy carbs is still high in calories.

Starchy carbohydrates will give you more calories than
vegetables.

So from a fat loss perspective, choose the carbohydrate that offers the lower calorie amount and larger volume–veggies.

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Here we are in the New Year 2010, we have set goals that are attainable to reach, we have set ourselves up for winning the goals but what else do we need to know to make this easier?

Cleaning up nutrition, the food we put in our bodies.  Learning what to eat and what to leave out without feeling deprived is what is going to make us winners in this goal.

The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren’t good for you.

Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn’t.
Shop for lean meats and don’t forget the fish. Baked fish and chicken are healthier than fried.
Stick to water, milk and 100% fruit and vegetable juices as your main beverages and limit sugary soft drinks. If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor.

Unhealthy Foods to Avoid
·                        Battered and deep fried foods
·                        Sugary sodas
·                        Processed lunch meats
·                        Greasy snack chips
·                        White bread and refined pasta
·                        Most canned spaghetti and ravioli
·                        Sugary breakfast cereals
·                        Frozen fried chicken, fish sticks and corn dogs

Healthy Foods to Enjoy
·                        Green and brightly colored vegetables
·                        Dark leafy greens and lettuce
·                        Fresh fruits and berries
·                        Lean turkey and chicken
·                        Nuts, dried fruits and healthy snacks
·                        Whole grain breads and pasta
·                        Healthy cooking oils like canola and olive oils
·                        Grass fed beef and bison
·                        Cold water oily ocean fish
·                        Low fat milk or soy beverages
·                        Nuts, seeds, and legumes

Assess Your Lifestyle
Consider these questions, then think of things you can do to change these:
·                        Do you eat because you are bored, sad, or happy?
·                        Do you snack in front of the TV without even giving it much thought?
·                        Are most of your meals eaten at home or in restaurants?
·                        How often do you eat fast food?
·                        Do you like to cook?
·                        How often do you grocery shop?
·                        Do you skip breakfast or lunch, then overeat later in the day?
·                        How big are the portions you consume?
·                        Do you crave sweets?
·                        Are there foods you won’t give up?

If you are an emotional eater, keep the junk food like potato chips, tortilla chips, ice cream, and candy out of the house. Keep healthy snacks like fruits, crunchy vegetables with dips, or nuts handy.

Simple things like this are what will help you to either move closer to or farther away from your health and fitness goals..so make the right decisions!
If you are looking for the perfect addition to get you started with healthy meal ideas, my friend Isabel De Los Rios of the Diet Solution has given you all the tools you will need..for FREE! Complete done-for-you meal plans that will take the guess work out of  your fat loss program. Just click=>FREE Meal Plans<= to get started!

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Before setting any goals for yourself first take a long hard look at your life and lifestyle. The amount of time you have, the dedication you are willing to put into your New Year goals and the amount of determination you really have to stick with it.

So often people set goals that are so grandiose that they cannot follow through with them, so it is better to make a set of goals and achieve them and follow through with them rather than one huge goal that you don’t seem to see an end to.

First: Ask yourself, what do I really want to change or do differently this year?
Second: What am I willing to do to achieve the goals I set for myself?
Third: Are my goals realistic so that I will stick with them and not quit before I have achieved my goal.

Once you can answer those questions it is now time to decide you most important goal. Your health and fitness should always come first as without good health you won’t be able to accomplish anything else.

Keep in mind your level: are you a beginner just starting out?  Maybe you work out occasionally, or are you one who goes to the gym or workouts daily.

Take on you health and fitness goals bases on your level and work your way up.

Goals like this take commitment, dedication, and will power, but a goal that is so general like “losing weight” will leave you back to your old habits in just a few weeks, or even days because there is no specifics or time frame to that goal. So how are you going to make this year different that the past years?

Make sure your goals are attainable.
An essential step in the goal setting process is to make sure your goal is attainable and realistic so you feel confident that you can achieve it. If you shoot too low, you won’t challenge yourself and may slack off. If you are too demanding, you may think it is not possible and lose motivation.

Give your goals a deadline.
Finally, a timely goal is one with a deadline. Put a date on your calendar or in your phone that you have to follow so you are accountable to that time frame.
It is important not to have too many goals at once and you feel they cannot all be achieved. Instead, have a 1 or two SMART goals that you can work on and once you have achieved those, set new ones.
Make a plan
Last but not least, decide the most efficient way to achieve your goals. Who is going to be in your “Power Team” to support you and keep you accountable along the way? If you keep setting the same goals over and over, you are going to get the same results. Do something different this year to make your resolutions stick.

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Ok, so you’re working your butt off. You’re sweating. You’re hustling. You’re getting that exercise “high.” Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.

That’s great!

It never ceases to amaze me how most people don’t give their bodies a second thought. They think they just go to the gym…walk on the treadmill…throw some weights around…go home and eat whatever…

Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there’s ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?

I dunno, maybe it’s just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it’s a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.

In other words, just drinking a “sports drink” after your workout doesn’t cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

Here’s two more things you need to know about getting the most bang for your workout buck:

1) As a proud Prograde Partner I’m thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There’s just a small S & H fee.

2) On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

Just click this special link right here and find out for yourself how you can try it for FREE:

http://angieschumacher.getprograde.com/workout-free-trial.html

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Would all of our weight loss problems be solved if we just eliminated fat from our diets?
Unfortunately, it’s not that simple. We actually need fats — can’t live without them, in fact.
Fats are an important part of a healthy diet: They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel.
Good Fats vs. Bad Fats
Basically, there are two groups of fats: saturated and unsaturated. Within each group are several more types of fats.
Let’s start with the good guys — the unsaturated fats. Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Both mono- and polyunsaturated fats, when eaten in moderation and used to replace saturated or trans fats, can help lower cholesterol levels and reduce your risk of heart disease.
Polyunsaturated fats, found mostly in vegetable oils, help lower both blood cholesterol levels and triglyceride levels — especially when you substitute them for saturated fats. One type of polyunsaturated fat is omega-3 fatty acids, whose potential heart-health benefits have gotten a lot of attention.
“Plant sources are a good substitute for saturated or trans fats, but they are not as effective as fatty fish in decreasing cardiovascular disease!
The other “good guy” unsaturated fats are monounsaturated fats, thought to reduce the risk of heart disease.
Monounsaturated fats are typically liquid at room temperature but solidify if refrigerated. These heart-healthy fats are typically a good source of the antioxidant vitamin E, a nutrient often lacking in American diets. They can be found in olives; avocados; hazelnuts; almonds; Brazil nuts; cashews; sesame seeds; pumpkin seeds; and olive, canola, and peanut oils.

The ‘Bad’ Fats in Your Diet
Now on to the bad guys. There are two types of fat that should be eaten sparingly: saturated and trans fatty acids. Both can raise cholesterol levels, clog arteries, and increase the risk for heart disease.
Saturated fats are found in animal products (meat, poultry skin, high-fat dairy, and eggs) and in vegetable fats that are liquid at room temperature, such as coconut and palm oils.

Here are more tips to help you reduce the total amount of fat in your diet and make sure the fats you consume are the healthy ones:
·         Choose a diet rich in whole grains, fruits, and vegetables.
·         Try a vegetarian meal, with plenty of beans, once a week.
·         Select dairy products that are skim or low-fat.
·         Experiment with light and reduced-fat salad dressings.
·         Replace fattier sauces with vinegars, mustards, and lemon juice.
·         Try to use unsaturated liquid oils, such as canola or olive, instead of butter or partially hydrogenated margarine.
·         Limit your consumption of high-fat foods, such as processed foods, fried foods, sweets, and desserts.

And remember: those who are trying to lose weight actually need fat in higher doses in their system so as to build the muscle and lose weight!

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The dreaded belly fat!  It seems so much easier to lose weight anywhere else when compared to losing the belly fat.  However it does not have to be that way!

There are a lot of mistakes that are made when people are trying to get rid of belly fat.  Although losing body fat quickly is possible, it generally takes people much longer than it actually should if you avoid simple mistakes.

Here are some simple tips for being successful.  These will get rid of belly fat and will also give you a super great workout.

#1 – Exercise with a lot of intensity!
Your workouts must be intense if you want to get rid of the belly fat.  If you train with intensity you will elevate your metabolism (trick your brain) and you will be burning calories even after you are done with the workout.  The trick to losing belly fat is having muscle mass and burning more calories.  Here is a great example of interval, “metabolic strength training”.

20 lunges
10 overhead dumbbell presses
10 pushups
Now once you have done these exercises (you can use others also) and you have kept with the reps you have done one round.  Try doing as many rounds as you can in a fast pace in a 10 minute time frame and only rest when you need to.

#2 – Do interval training after circuit training .
Interval training is by far the best method to get rid get of belly fat and use cardio.  It is more effective, more engaging and a whole lot quicker to do.  If you would like faster results and a better metabolic result then interval based cardio is the way for you.

This is done by simply alternating between high and low intensities in a systematic way.  Push yourself out of your comfort zone, but still in a way where you are in control the entire time.

#3 – Combine your interval training, Cardio and weight training into one great program you do daily for a short period of time.
You can jump rope, do sit ups, pull ups, lift weights, do crunches, run etc.  You pick what works for you then set it up in a “program”.
Example:
15 Crunches
10 squat thrusts
20 bicycle exercises
Again you pick, and then do these as stated above for 10 minutes in the same order.  Take a 10 minute break then do them again, if you can keep this up for at least 5 reps or “rounds”. You will be finished with your workout in less than an hour, yet your body will continue to burn fat even when you are finished.

Now go burn some belly fat!

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I can’t believe they’re doing this – seriously.

As you know, I’m a proud Prograde Nutrition partner, so when something like this comes across my desk, well, I share it with you immediately.

Prograde is having a heck of a Holiday Blow Out. It’s pretty obvious they don’t want you “shutting it down” the last couple weeks of December.

Believe it or not they are putting all of their awesome products on sale this week for 15% off! I don’t think they’ve ever done this before, and they probably won’t do it ever again. Their products are so good and the company is growing so fast they just don’t have to.

So my recommendation to you is to get on over to PROGRADE STORE right NOW and stock up.

This deal expires this Friday, December 11th at 11:59pm EST. But don’t wait until later to order. You might get busy, you might forget…and trust me you WILL regret missing out on this if you do.

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Fat Burning Tips 4 Women Why Core Strength Is Important To Losing Weight

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To understand how important core strength is you first must understand what core muscles are!

Most people believe it is just the abdominals, or in some cases, the abs and lower back.

The muscles that are all important when we talk about the core are Erector Spine, Rectos Abdominals, Altissimo Doris, Internal Oblique, External Oblique, Transverse Abdominals, Multifoods, Hip Complex, TFL, Rectos Femora’s and the gluteus (maximums, mediums and minimums). A little more than just the abs!

7 Great reasons and exercises you can do to strengthen your core!

1. Core exercises improve your balance and stability
Core exercises train the muscles in your pelvis; lower back, hips and abdomen to work in harmony. This leads to better balance and stability. In fact, most sports and other physical activities depend on stable core muscles.

2. Core exercises don’t require specialized equipment or a gym membership
Any exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise. Try lying on your back and placing your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles, and then raise your head and shoulders off the floor. Classic push-ups count, too.

3. Core exercises can help tone your abs
Want more defined abdominal muscles? Core exercises are important. Core exercises can strengthen and tone the underlying muscles.

4. Strong core muscles make it easier to do most physical activities
Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.

5. You can take it slow
You don’t have to dedicate hours a day to core exercises. Instead, concentrate on doing each exercise with correct technique and proper form. Gradually build up to 10 to 15 repetitions of each exercise. Also remember to take a break when you need one.

6. You can do core exercises at home
Remember, you don’t have to trek to the gym to do core exercises. Try them on the floor at home while you’re watching your favorite shows. You can even do core exercises with a fitness ball. To do abdominal crunches with a fitness ball, sit on the ball with your feet resting on the floor, about hip-width apart. Cross your arms on your chest, tighten your abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths, then return to the starting position and repeat.

7. Core exercises can help you reach your fitness goals

Aerobic exercise and muscular fitness are the primary elements of most fitness programs — and stretching counts, too. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well.

I stress core exercises in each and every workout I do with my Fit Chicks and my own workouts as well. Sometimes we are working them and they don’t even know it!

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