Step 4 - Attack the Fat

Accelerate Your Fat Loss and Re-shape Your Body …

The fastest and most effective way to lose body fat is through high intensity interval training (HIIT) combined with strength training (also known as resistance training). This combination will melt away your body fat and have you gaining calorie incinerating muscle in record time. Commit to the program of your choice and you’ll see a fitter, sleeker, and firmer body in no time.

HIIT (High Intensity Interval Training)

HIIT is a form of cardio training that involves varying your intensity levels for a set period of time. In essence, you combine short bursts of high intensity (vigorous activity that makes you feel like you are out of breath) exercise with slightly longer periods of lower intensity exercise for recovery. An example would be alternating between running at top speed for 1 minute and walking or lightly jogging for 2 minutes, all for a duration of 15 minutes. Research has shown that this type of exercise burns fat 50% more efficiently than lower intensity cardio done at a steady pace and keeps your metabolism revved up for up to 24 hours afterwards. According to a study published in the Journal of Applied Physiology, interval training improves cardiovascular fitness and endurance even for individuals who are already reasonably fit. In addition to flatter bellies and slimmer thighs, women can also benefit from a significant reduction in cellulite.

Checkout some examples of HIIT workouts.

Strength Training (Resistance Training)

Your muscles work as your biggest metabolic engine. The more muscles you have, the more calories your body will burn in an effort to feed these muscles and keep them strong. In addition to improving your metabolic function throughout the day, strength training also increases your resting metabolism (BMR), which is the rate at which your body burns calories during periods of inactivity (sleeping, sitting, etc.). In other words, you can turn your body into a fat-burning furnace with strength training, also known as resistance training. Resistance exercise occurs any time a contracting muscle is faced with a stronger-than-usual counterforce and can be achieved with free weights, weight machines, elastic bands, or body weight. Another added benefit is a reversal of the trends that naturally occur as we age, such as a decrease in bone density and lean muscle mass. You’ll maintain joint flexibility, increase bone density and better manage your weight.

You can start resistance training at a gym or in your home. Some gyms offer a Bodypump class that is an instructor lead 60 minute class using freeweights or a body sculpting class using resistance bands. Gyms also provide you with consultations that will allow you to meet with a trainer who will assess your goals and design a plan. They will even show you how to use each machine they include in your plan. Alternatively, you can start a program at home. Dvd’s provide great instruction for achieving your workout goals. There are also a number of systems that are touting great and even dramatic results in some cases, such as Turbulence Training and Burn the Fat Feed the Muscle. Figure out what will work best for you and start losing fat and reshaping your body today.

Resources:

Free Downloadable Exercise PDF’s: (Right click and choose “save target as” or “save link as”)

Websites with free examples of exercises and how-to photos:

Workoutz (tons of free videos that you can download to your iPod or PDA)
Sports Injury Clinic (variety of techniques - bodyweight, resistance band, free weights, swiss ball, and machines)
Sport Fitness Advisor (cool animated illustrations of the exercises)
Georgia State University (mixture of free weight and machine exercises)

More Fat Blasting Steps:

Step 1 - Establish a Goal
Before starting any new programs you must create a target that you can track and measure. Establishing a goal gives you something specific to work towards …

Step 2 - Know Your Burn
In order to lose fat, you must burn more calories than you consume. This is called a calorie deficit …

Step 3 - Eat Clean, Eat Lean
If you are trying to lose weight, making a conscious effort to improve the way you eat is a MUST. Sure, you would probably lose weight if you exercised like crazy every day and still ate pizza and french fries …

Step 5 - Break Any Stalls
If after a few months of consistently working out and reducing your calorie intake you notice that the scale no longer moves and your measurements show no reduction in body size, you have probably stalled …