Best Fat Burning Collection - Lose Fat, Tighten Your Butt And Strengthen Your Abs: Fit Expert Series

Introduction

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As you probably already know by now there is a difference between weight loss and fat loss.  Back in the day when I first started training people the, standard low-calorie-aerobic-exercise-routines, used to be the rage.

People of all shapes and sizes would come into the gym and zero in on their choice cardio machine for the next hour or so. Some would even bring reading material; something to read as they slowly but surely worked through their cardio workouts.

No doubt by doing this for over an hour you will be burning calories and losing weight, but that weight and those calories may or may not be coming from fat.

Chances are you will probably be burning some muscle, very little fat, (if any!) and a lot of water. Following a low calorie aerobic exercise routine creates a much less efficient metabolism in the long run.

Don’t misunderstand me, there is nothing wrong with doing this type of exercise if that is what you feel comfortable doing but these days new research data tends to point towards shorter and more intense workouts particularly for efficient fat burning.

If you are someone who is looking to change the way your body looks, (and I assume this is you otherwise why would you be reading this book!), focusing on weight loss is not the path to follow.

Fat loss! That is the end result you want from your training. How much you weigh is not really that important because with the right exercises you will be maintaining and strengthening your muscles while burning fat.

Through your training you will notice your body gradually changing. Areas that were once flabby are now toned creating a shapely figure. If you weighed yourself you may find that you lost only a little weight, (depending on how big you were before you started training), but then who cares!!

You look great, what does it matter how much you weigh?

There have been many tests over the last few years with obese individuals who were put on very low calorie diets and assigned some basic old school exercise regimes.

One group would do the typical hour of exercises such as walking, biking, or jogging four times per week while the second group focused entirely on both resistance and interval style training for 30 minutes three times per week. 

The test would last for around three months and the results would always be that both groups lost weight but with a difference in muscle versus fat loss.

So let’s say in one of the tests the aerobic group lost 43 pounds and the resistance-training group lost 34 pounds. If you were focusing all your efforts on weight loss then you would naturally come to the conclusion that aerobic exercise is best.

However, if you look at the type of weight lost you will notice that by comparison the aerobic group had lost a number of pounds in muscle compared to the resistance training group that maintained their muscle mass and burned fat exclusively.

Here is the bonus!  The resting metabolic rate for the resistance-training group would always burn far more calories at rest per day compared to the aerobic group. This means that your body will continue to burn calories even after training.

I think I got my point across; that there are more efficient ways of burning fat if you know how the body works and what to do with that knowledge.

So what why am I telling you this and how does it relate to this book

What you have before you is a compilation of the three bestselling books in my Fit Expert Series that focus on efficient ways of burning fat; specifically for women but the techniques are fine for men too.

The books, Fast Fat Burning for Busy Women, Fat Burning Exercises for your Butt and Thighs and The Best Flat Belly Exercises, all use efficient fat burning, as well as a combination of the right exercises, to achieve a specific goal.

All three books combined provide you with detailed information and step by step guides to follow that will inspire and motivate you to your goals.

The Fat Burning Collection features 15 top experts in the health and fitness industry who have provided some of their tips, tricks and techniques for fat burning, strengthening, toning, shaping and general health and fitness.

Their advice is up to date and proven to work time and time again with their own clients. Now you can gain from their knowledge to tone your butt, thighs, belly and all other areas of your body while burning fat the right way.

FAST FAT BURNING FOR BUSY WOMEN

If you are pressed for time but need to burn off some of those extra calories as well as improve aerobic capacity and exercise performance then interval training is for you.

You can cut your training times by half if you incorporate some form of interval workouts to your weekly routines and this will not only give you more free time but you will actually be more productive regarding fat loss.

This type of training is perfect for anyone who has very little time in the day to do a full gym workout but would like to stay fit and also burn fat.

Interval training suits people who travel a lot and do not have access to any exercise equipment. With IT you can pretty much get through a full workout in less than half an hour in a hotel room.

We all know that information regarding health and fitness changes on a weekly basis. What may have been the big fad of 2011 is no doubt now lost in the mass explosion of information regarding the new thing for 2012.

This has been going on for years and will continue to do so as we gradually learn more about our bodies and what they can do.

When it comes to fat loss or fat burning the information available is infinite. When most people train they are doing it to stay fit, healthy and to look and feel good.  Fat loss plays a huge role in this and so there is a huge demand for information in this area.

So what is the right information? Well, back in the day it was common knowledge that the best way to burn fat was to do a bunch of different cardio workouts that would get your heart rate to the fat burning zone

That could include a long jog, the use of cardio equipment in a gym, aerobics, cycling, etc. These all do work, they all burn fat but if you really want to burn fat fast and efficiently then you need to do interval training.

During an interval training session you will alter the intensity of your workout by switching between anaerobic training and aerobic training. You will push your body beyond the standard aerobic threshold for a number of seconds before returning back to your aerobic conditioning level.

Your objective is to improve your speed, strength and endurance which in turn all helps with the fat burning process. You can train outdoors or indoors, with or without equipment. You can do intervals with running, swimming, cross-country, rowing, skiing and even walking to a certain extent.

The advantages of interval training is that your recovery times during exercise will dramatically improve, you can use IT to break a training plateau and adding this type of training to your regular routines will help break up any feelings of boredom.

With the right interval training routines you will most likely burn more calories and more fat in a shorter amount of time.

Chapter 1

Tara Faye

Stubborn Fat Loss for Busy Women

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Are you working out several times a week for hours at a time and wondering why you cannot shed those last 10 pounds? Are you in a workout rut because you are going to the gym and working out on the treadmill, or an elliptical, and picking up some dumbbells for a few bicep curls?

It is time to break the cycle! You cannot expect to do the same workout and see different results! Time for a change; Interval Training! 

Women are busier than ever, but that doesn’t mean we should sacrifice our health and wellness. We have entered into a new age of fitness.

The interval training I have provided includes no equipment, no travel time, and will take you no more than 45 minutes, which means ... NO EXCUSES! Forget the woman stereotype; be strong and take control of your well-being.  

There are two factors that are affecting your ability to shed those stubborn pounds: Exercise and Eating Habits.  When you combine both elements effectively and efficiently you will see immediate results.  

Often people think exercise is more important than diet, but actually it is 60% nutrition and 40% exercise that will take you to your goals. The objective is to make your 40% exercise portion more attainable by guiding you through workouts that tone and tighten your entire body while burning calories and fat. 

Keep in mind that exercise is only 40% of the battle. First let’s briefly discuss the importance of that other 60%, your eating habits.  Nutrition can be very confusing, especially with all the research available!

Many articles and reports are contradictory to each other, and what you are lead to believe is healthy could actually be high in calories. 

Popular examples of this deception are: hummus, edemame beans, soy products and fruit smoothies, just to name a few.  

It is critical to read labels because many times these deceptive healthy foods, if eaten widely, can be detrimental to your weight loss goals. Moderation is key; there is NOTHING completely off limits. However, it is important that you limit the bad choices. 

For instance, ice-cream can actually be a treat again, if you only have it once every two weeks.  You’ll appreciate that special favorite treat more when you consume it sparingly.  You know the saying: Think before you speak! Well now you should Think before you eat! It’ll keep you on track! 

For a moment, forget the term dieting. Your diet is what you consume, but what you may need to reach your goals is to make some lifestyle changes. Yes, lifestyle changes; something that is permanent.

Think of your body as a machine; how are you fueling it? Well, if you are serious about fat loss then you need to take a serious look and how you are fueling your body. 

Try to make a conscious decision about what you are eating and before you know it that decision making will become habitual.

Answer this question: Are you giving your body the energy source it needs? It is not only about counting calories, but also about being mindful of the different food groups and how your body is going to use the nutrients you are providing.

You could eat a doughnut for breakfast, which is about 240 calories, but what nutrition is that really providing to your body? Probably just a sugar rush and you’ll be hungry again in an hour.  

A better option would be if you ate a small bowl of oatmeal with berries on top; it would be about the same number of calories, but rather includes many benefits such as thiamine, which is needed for carbohydrate metabolism and muscle function.

Also, the carbohydrates in oatmeal release slowly keeping you full and fueled up throughout the morning!  This is just one example of how mindful eating can keep you energized and healthy while reaching your weight-loss goals. 

Now that we’ve briefly touched on the importance of your eating habits (remember it is 60% of the wellness equation), we can focus on your workouts!  

The best way to target that stubborn fat via exercise is by interval training. When you workout at a constant pace for a long period of time (for example: elliptical training for 60 minutes at a constant intensity), your body builds up lactic acid, which will make you feel fatigued.

However, when you alternate between lower-intensity and higher-intensity drills, your body can process the lactic acid during the lower intensity exercise. This allows you to produce more energy during the higher-intensity segments. Energy expenditure burns calories, so the more energy you can expel the more calories and fat you will target.  

You can actually burn more calories in 20 minutes of an interval workout than 40 minutes on the elliptical! Did you know 10 minutes of jumping rope will burn about the same number of calories jogging on the treadmill for 20? Keeping variety in your workouts is important.

You want to choose exercises that recruit a greater array of muscles because the more energy the exercise consumes the more calories that are expended.  Burpees are a great example (see description later in the chapter).    

One word to describe interval training is vigorous. If during a workout you are able to watch TV, read a book or hold a conversation with someone, it is not vigorous. Interval training is going to be tough, and when you hear yourself say you cannot do it, take a deep breath, and tell yourself I CAN!

A good mantra to rehearse is, mind over body. This means you are stronger than your brain is letting you believe and every time you push yourself you are getting closer to your goal. 

Remember that variety is key, so try to constantly engage your body with different drills and PLAN AHEAD! On Sunday determine which days you are going to work out and what you are going to do and then make the commitment! You can find 20-30 minutes a day!

After a few weeks you will start feeling more energized and see results, which in turn will continue the fountain of motivation! 

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About my interval training workouts:

I am providing you with the meat, the core, of your workout. Think of what you’re getting here as the entrée; you can always add appetizers or side dishes! For example, you will need to warm up/cool down