by Nina Moore
Forget about losing weight, let’s face it all you want to do is get rid of that extra little insulation that just keeps growing exponentially around your waist, hips and thighs. You’ve kept your New Year’s resolution and been consistent about working out three to four days a week doing weights and some kick butt cardio, but you’ve hit a wall. So now what?
Here’s the secret to melting that stubborn fat away:
Low volume, high intensity, total-body weight training sessions – use weights to build small amounts of muscle and burn lots of calories. Superset your weight training exercises using non-competing exercises (i.e., squat with a bicep curl followed by a single arm chest press on a stability ball).
Bodyweight training – use bodyweight exercises in traditional strength training supersets or use a series of less-intense bodyweight exercises in a circuit to burn calories, boost metabolism and increase your fitness level. (i.e., superset some pushups with your chest press). There are unlimited variations of lunges, pushups, bodyweight rows, chin ups and yes, of course, abdominal exercises to keep it interesting.
Interval training – alternating high intensity exercise with recovery periods is one of the most effective ways to burn a large number of calories while conditioning both the cardiovascular and muscular system. One of the best kept secrets of interval training is the increase in your metabolic rate that continues even after your workout is completed.
Mix it up – every four weeks change your training programs. By changing your training variables you will challenge your body to meet the new demands being placed on it and prevent mental and physical stagnation.
This combination of exercises will maximize your metabolic rate and start your body into fat loss overdrive.
Now that you’ve got that piece of the puzzle in place, what about nutrition?
Eat frequently – think of food as fuel and give your body something to eat every two to four hours. This can help regulate blood glucose levels, decrease body fat and maximize your metabolic rate.
