Beginner Weight Loss Tips: Simple Ways to Burn More Calorie

Fit with chrisLosing weight and getting into shape can be a long process. However, you do not have to completely reinvent your life in order to burn additional calories and begin to live a healthier lifestyle. In fact, there are a number of simple steps that you can take that will result in burning some additional calories. These simple ways to get more exercise can help you to begin to lose weight, build physical endurance and get started on the path to better health.

Park in the Back

When pulling into a parking lot, choose a spot in the back of the lot. By doing so you will add a few steps to your daily routine and add to the total number of calories burned. When possible, carry your bags to the car instead of using a cart. Carrying the additional weight of the bags will also help you to burn more calories on the walk back to your car. If you do use a cart, you can get some more exercise by walking it back to the store instead of leaving it in the parking lot.

Take a Stand

It is estimated that a person burns 50% more calories standing up than sitting down. You should try to spend as much time as possible standing up throughout the day. For example, you could stand up while talking on the phone or while watching television. Standing up also helps to improve circulation, which is important for those who spend a lot of time sitting down at work or at home or who have circulatory problems.

Weight Training

You don't have to buy a lot of expensive equipment or go to the gym to get a workout. Simply doing a few push-ups, pull-ups, squats or other exercise will help you to limber up, build muscle and burn more calories. These simple exercises can be completed in an office, in the living room or wherever you are. Add repetitions over time to keep the workout useful and to continue burning calories. There are plenty of myths that you may have heard about weight and strength training. Don't fall into that trap!

Take the Stairs

Taking the stairs instead of an elevator is another good way to burn additional calories in your daily life. If the trip is too far to walk the whole way, just walking a few floors before getting onto the elevator will still help you to burn more calories than simply riding the elevator for the entire trip. It is also beneficial to walk down steps, as this too will burn more calories than riding on an elevator.

You will not only be burning calories when you are exercising, you will also be building muscle. As muscle needs more energy than fat, the addition of muscle to your body will result in your body using more calories even while you are resting. To keep burning calories and building muscles, you should strive to be more active and to get a little more exercise each day. By starting small and staying with it, you will likely be surprised how easy it is to get into the routine of exercising and to begin shedding pounds.

About the Author:

Fit with C.H.R.I.S. is a celebrity style personal training service for clients that need that extra push! They provide the option to train in a private facility or in the comfort of your own home. Their program is designed to assist individuals in their everyday wellness needs.

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Strength Training For Women

Strength training for womanIf you are tired of not reaping the rewards of your regular exercise routine, maybe it's time you considered doing strength training. What is strength resistance training? It is any type of exercise that contracts your muscles while building your strength, endurance and muscles. Don't be put off though, as contrary to popular belief strength resistance training does not make woman bulky. There are also many benefits, including an increased metabolic rate, postural support, bone density and overall flexibility.

Tips before you start Strength Training

Wait! Before you run off to grab 20 kg dumbbells, there are some basic principles that you should bear in mind if you are new to strength resistance training:

Learn the proper way of doing your chosen exercises. Exercises that are not done correctly may cause injury and make your routine ineffective.

Start off with 8 – 10 exercises that target the entire body at least three times per week in the first months.

Do the most important exercises first to reduce fatigue

Make sure you get at least a two-day break to recover before doing further training.

How to take Strength Resistance Training to the next level

After you've mastered the basics of resistance training you can take it up a notch by:

  • Doing exercises that challenge your entire body. Skipping, swimming and cycling are all exercises that challenge the entire body.
  • Incorporate weights into your chosen exercises
  • Increase the size of the weights as your muscles become stronger.
  • Increase reps

The best way to train for weight loss and toning

The best way to train for weight loss and tone up simultaneously is to do the correct strength training exercises and by eating properly. Doing dumbbell exercises, squats, deadlifts, pull-ups, sit-ups and increasing the reps for these exercises will eventually build up your muscles.

Ensure that you eat a balance diet, which should include nutrients from the different food groups. Protein and carbohydrates are especially important. Protein is needed to repair and build muscles that have broken down during exercise, and carbohydrates provide the body with a source of fuel and energy required to carry out your exercise routine.

Types of exercises to include

There are many methods of strength training and it can be done with, or without the use of weights. Body weight exercises are a form of strength training without weights. These include squats, pull-ups, dips, the power clean and bench presses. Include all of these in your strength resistance training for maximum results.

Squats target most muscle groups in the body placing emphasis on the core and the large lower body muscles.

Pull-ups target every part of your back and are the most effective exercise for back development.

Dips target your triceps and I can vouch for this. If you are new to this you can start off doing bench dips. If you are experienced you can add weights to your dips by holding a dumbbell between your feet.

The power clean is similar to the deadlift and works the lower legs, quadriceps, gluteal and upper back.

Bench presses work the pectorals and can be done many ways to target areas of the chest.

Kettle Bells can be a great way to perform resistance training. Have a look at this link for a good introduction and sample workouts.

How many Reps to do

According to experts on Body, many factors will determine the amount of reps you should do. These include your level of experience, your age, your body type, your fitness level and your goals. The debate is on-going regarding the amount of reps to do, but it is generally recommended that you perform 6 -20 reps on each set.

How long to train for?

Aim to keep your work outs short. Anywhere from 20 – 60 minutes is fine. Studies have shown that your glycogen is depleted after an hour and there is a risk of overtraining. In other words, training for more than 60 minutes is like running on fumes and is a recipe for disaster.

Sample plan for strength resistance training at the Gym

The advantage of going to a gym is that it offers a variety of machines and different sizes of dumbbells, as well as trainers that can boost your strength resistance training.

Monday – 45 minutes cardio work out:( treadmill 20 minutes, skipping for 5 minutes, bicycling for 10 minutes and jogging on spot for 10 minutes).

Tuesday – 30 minutes of cardio workout- 10 minutes of squats, 10minutes of bench presses, 5 minutes of dead lifts and 5 minutes of stretch.

Wednesday – 45 minutes cardio work out

Thursday – 30 minutes of cardio workout – 10 minutes of pull-ups, 10 minutes of power clean and 5 minutes of stretching.

Friday – cardio work out

Saturday and Sunday – Rest

Sample-training plan for home

Performing your strength-training programme at home can be an inexpensive and convenient alternative to gym membership.

If you do not own dumbbells, you can improvise by filling two matching water bottles, or milk jugs with water or sand, or both.

Monday – 45 minutes cardio (20 minutes of stair climbing (2 at a time), 10 minutes of skipping and 15 minutes of on the spot jogging).

Tuesday – 30 minutes of cardio, 10 minutes of squats and 10 minutes of dips (you can use a sturdy chair to do this), 5 minutes of dumbbell exercises, and 5 minutes of stretching.

Wednesday – 45 minutes cardio

Thursday – 30 minutes of cardio, 10 minutes of sit-ups, 10 minutes of squats, 5 minutes of dumbbell exercises and 5 minutes of stretching.

Friday – Cardio work out

Saturday and Sunday – Rest

This is a great video to watch to get a sample of the exercises you could do at home. It mentions that you need dumbbells, but to start off with just use bottles filled with water or sand, or cans. Hope you enjoy it.


On a final note, if you want your strength training to be successful, changing your routine every four to six weeks, or whenever you feel you feel you are beginning to plateau is crucial. This helps your body to keep adapting. Now that you have all the information on strength training, what are you waiting for? Start doing those bench presses!

Strength Training – Related articles

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Being Fit and Healthy News Round up – Monday 2nd June – Sunday 9th June

fit and healthy news

Exercise News Stories

1) A review of the best headphones to use while exercising  –

2) Yoga is better than exercise a study from the University of Illinois found –

3) Use your smart phone to keep track of your fitness. A study of some new apps that do just that –

Diet and Health News Stories

1) Study finds that Diet Soda is as bad for your teeth as Meth and Cocaine –

2) A new analysis of fossilized teeth finds that our ancestors diet changed 3.5 million years ago. Fascinating, read more here –


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Kickboxing for Women – What you need to know

kickboxing workout for womenHave you ever seen Lucy Liu in martial arts action in one her movies? If you've ever wondered what it would be like to try one of her techniques, then kickboxing is a good place to start. In this blog however, my focus is more about attaining fitness and burning calories than it is about defence.

What is Kickboxing?

Kickboxing is a martial arts sports that involves kicking and punching. It originated in Japan and incorporates western boxing with martial arts techniques, creating a unique style. The sport is mainly practiced for self defence, fitness, or as a contact sport.

What Areas Do Kickboxing Target?

Kickboxing is an intense exercise that works the upper and lower part of your body. It helps in toning muscle tissues in the arms, legs and abdomen. Arms – your arms are one of the primary tools of kickboxing. Throwing punches works out your arms, especially your triceps and biceps. It won't be long before you notice a defined difference in these areas. Legs- your legs also get a good workout in kick boxing and become more toned and defined through kicks and jumping movements. The core – good balance is a must when it comes kickboxing and you get this balance from your core. The knee kicks also help to define and strengthen your core Chest and Back – Throwing a powerful punch produces a great amount of force in your pectoral muscles and your back. The lower back forms part of the core and provides a full range of movement.

How Good of a Cardio Workout is Kickboxing?

Kickboxing gives you a total cardiovascular workout and improves cardiovascular strength. Since kickboxing involves a lot of kicking and punching, your heart rate increases with all these movements. The element of cardio-conditioning is also one of the most effective ways to burn fat.

How to Incorporate Kickboxing in Your Weight Loss Plan

Since kickboxing is a total body workout that challenges all the muscle groups, it is an ideal way of losing weight. In fact, according to Mayo Clinic, a person weighing 12 stones (168 pounds) will burn approximately 730 calories within an hour. That's amazing! Isn't it? Below is an outline to get you started.

  • Make sure your punches and kicks are done in full intensity to get your heart rate up. Just imagine that boss or irritating person that drives you up the wall everyday and you should have no problem doing this.
  • Kick as high as you can when doing your kicks. Don't worry though if you are unable to kick your legs as high as a gymnast. The higher you kick the more energy you will use and more calories are burned as a result.
  • Go for heavier gloves during your training. It's like using heavier dumbbells- they work your arms more.
  • When doing your punches keep your hands up at all times. They should never drop below your chin. This will sculpt and work your shoulders and burn more calories.

Kickboxing can easily be done at home with the minimal amount fo gear. All you need is a DVD, maybe some gloves and that is it. For a selection of DVD's and other equipment with pricing and reviews have a look here – Kickboxing for Women Gear

Sample Exercises and Routine

Start out by doing a 5 minute warm-up to prepare your body for the workout.

The Jab

  1. Stand with your left leg about a foot in front of you, bending both knees. Bend your elbows as well so that your fists are just a little below your chin.
  2. Punch your arm straight ahead as you shift your weight to your back leg.
  3. Return to the starting position and do 3 sets of 8 reps then switch to the other side.

The Hook

  1. Stand with your feet shoulder width apart, with your knees and elbows bent.
  2. Turn your torso slightly as you punch your arm in a hooking motion.
  3. Return to the start and repeat. Perform a total set of 3 sets of 8 on each side.

Exercise Guru Billy Blanks says that this move gives your legs a great workout although it focuses on the upper body.

The Body Twist

  1. Stand with your feet shoulder-width apart with your knees and elbows bent, hands in a fist below your chin.
  2. Lean forward slightly and bring your left shoulder forward. Now bring your right shoulder forward.
  3. Alternate quickly, doing 3 sets of 8 reps.

Rear Kick

  1. Stand with your feet shoulder-width apart with your knees and elbows bent. Hands should be in a fist below the chin.
  2. Lean forward, lifting your left leg and bend your knee.
  3. Kick that leg behind so that it forms a straight line with the upper body. Bring it back to the bent position in step 1.
  4. From that position do 8 reps and then switch sides. Perform 3 sets of 8 reps on both sides.

Front Kick

  1. Stand with your feet shoulder-width apart with your knees and elbows bent, hands in a fist below your chin.
  2. Bend your leg, lifting it so that it forms a 90-degree angle.
  3. Extend the lower part of that leg, kicking it out in front of you while keeping your knees slightly bent. Bring it back down to the position in step 2. Perform 8 reps in the position and then switch sides.
  4. Perform 3 sets of 8 reps on both sides.

Cool down Take deep breaths while counting slowly to 5. Exhale while counting slowly to 5. Finish off with some light stretching.

Taking it to the Next Level

Cardio kickboxing is the perfect way of taking kickboxing to the next level. This type of kickboxing is a combination of aerobics, boxing and martial arts. It is a vigorous, total body workout that improves strength, aerobic fitness, flexibility, balance and coordination. This type of kickboxing is fun and involves variety. Ladies, follow these routines and kick calories to the curb, box away the pounds, and in no time you will be a knockout!

Why not have a go at home before you start a class. A DVD and perhaps some gloves are all you need to get started. For a selection of DVD's and other equipment with pricing and reviews click here

Video showing a KickBoxing Workout For Women

Kickboxing – Related articles

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Cardio Workout Plan

cardio workout planHaving a Cardio Workout Plan is one of the best ways to burn fat. The aim of them is to encourage the body to release glucose and fat and turn these elements into energy. A cardio workout, also known as aerobic exercise, is generally low impact, high intensity. It is recommended that your heart rate be between 60% and 80% of maximum. This will give you the ultimate benefit and be optimal for burning off fat. You can monitor you heart rate using a specialised watch. Click here for a comparison guide.

Cardio Workouts at Home

You do not need a Gym to participate in a good workout plan. You can use things like skipping ropes, play a game of basketball, go for a run and go swimming. Many of the normal day-to-day activities you do at home such as gardening, raking leaves, painting and playing with kids or grandkids are all good examples. Click here to see how many calories are burned by common household chores.

Cardio Workouts at the Gym

If you want to take your exercise further then joining a gym is a good investment for your heart health. It will give you more variety in your training, especially if you work with a personal fitness trainer. Together you can design a good comprehensive workout plan that will allow you to meet your goals.

Machines like the cross-trainer, the treadmill and the static bike will all give you a very good cardio workout, especially if you use the incline routine. You can incorporate High Intensity Training too, to really take it to the next level. Click here to find out more about an HIIT workout.

Cycling Cardio Workout Plan

Cycling can be done at home or at the gym on a static bike. Here is a sample workout you can easily do. It has four stages, which depend on your fitness level and your aim is to progress through them, increasing the intensity as the weeks pass. The full workout will take around an hour. Always start with a warm-up session of at least five minutes. This can be walking, or a light jog just to get your muscles moving and it will help to avoid injury and strains.

Stage 1 – Easy and Comfortable

Start pedaling at a steady pace, so your heart rate is around 50% of maximum.

Stage 2 – Challenging, but still comfortable

Increase the pace to around 60-80 rpm and continue this for 6-8 minutes. Your heart rate will now be 65% – 75% of maximum.

Stage 3 – Challenging, starting to get breathless

Slow down to a steady pace for around 3 minutes, then pedal hard again to at least 80rpm for 6 – 8 minutes. Your heart rate should reach between 75% and 85% of maximum.

Stage 4 – Breathless and feeling winded

Slow down to a steady pace for 3 minutes then pedal hard to between 80-100 rpm for at least 8 minutes. Your heart rate should reach 85% – 95% of maximum.

When all stages are complete slow down and cycle steadily for 5 minutes to allow your muscles to cool down. When you finish stretch out your legs, arms and back.

When you start this can all be done on the flat and it may be that for the first few times you only reach stage 2 or 3. This is fine your body and heart need time to adjust to what you are trying to do. The more you do this, the fitter you will become. As your fitness level increases you can introduce hills into the mix to make sure your cardio workout is at optimum and you are still achieving the desired results. Above all any exercise plan you decide to follow should be enjoyable and fun. This keeps you motivated and helps you reach your desired goals.

Related Articles to Cardio Workout Plan

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Being Fit and Healthy News Round up – Monday 20th May – Sunday 26th May

fit and healthy news

Exercise News Stories

1) New study finds exercise a benefit for major depression  –

2) HIIT training produces a bigger payoff in less time – Check out the article published on this site about that exact thing –

3) Report published finds that playing video games help childrens health and fitness –

4) Exercise tips for seniors –

Diet and Health News Stories

1) An army wife stuns her husband on his return from Afghanistan with 96 pound weight loss – Read more here –

2) Trial begins for French Drug Maker of a weight loss pill suspected in causing hundreds of deaths –

3) Would you rather lose $1000 or gain 20 pounds? –

4) The dangers of new mums and their quest to get back their shape after giving birth –

5) Which diet came out on top?, as revealed by top nutrition experts – find out here –

6) Cancer and diet, Why is nutrition often overlooked –

7) McDonalds pairs up with pasta maker to develop a Mediterranean style menu –

8) Iodine deficinecy in children may lower their IQ –

9) Looking at bright computer screens in poor light may harm our health –

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Being Fit and Healthy News Round up – Monday 13th May – Sunday 19th May

fit and healthy news

Exercise News Stories

1) The personal trainers problem with weight loss.  –

2) New Fitness apps, take a sneaky peak of what is coming up  – There is also a video of Apple talking about what the have planned – 


3) A new fitness class for muns and babies takes root in New Zealand, Chaeck it out here –

4) Apple are in on the act of Fitness apps, so up next is Google. Have a look here what they have coming up here –


6) Here are some cool tips on how to boost your fitness regimen –

​7) How execise affects you body and how to pick the right workout –


Diet and Health News Stories

1) A new smartphone app helps people lose weight by showing them pictures of what they have eaten. This apparently stops people snacking – Fact or fallacy – Read more here –

2) A new study on how fitness in middle age could reduce heart failure. Want to learn more then find out here –

3) Another study this time how keeping fit can help protect you from Cancer, even 20 years later –

4) Report on how having a good diet can help those with Caeliac Disease, read more here –

5) How Walnuts and Walnut oil can help benefit your health, beyond just lowering Cholesterol –

6) Angelina Jolie revealed this week that she had a double masectomy, learn why here –

7) New advance in human cloning, read more about it here –

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HIIT Workout

HIIT WorkoutWhat is An HIIT Workout?

Don't laugh, but High Intensity Interval Training (HIIT) was born from a method of training known as Fartlekking. This is a Swedish term that in English translates to 'speed play'. An HIIT workout  can be considered a more structured form of training based on the simpler principles of Fartlekking.

It was originally practised as a way for runners to train to 'push it to the limits' at the very last minute in a race. It has since been discovered that in a less aggressive form it can actually be a good way to burn calories, maintain a healthy heart rate and increase metabolism. It could also be practised anywhere at any time and it costs nothing.

HIIT Workout involves taking on the challenge to go flat out for a given time, then resting for a few minutes, then going flat out again. The repetition of going 'flat out, rest, flat out, rest' in sets makes this form of training as effective as it is. Practise makes perfect and the more you practise HIIT the stronger you become.

Being able to perform at your peak at any given time helps you to get through life at a pace that allows you to keep up with the demands placed on your body by your chosen lifestyle.  Think of those times when you've had to run after a bus, your dog or toddler, or to a meeting before it's too late. These are the times when our bodies take serious strain. Although you may make it to that meeting in time, you're feeling worn out before you even enter the office.

For these reasons and for more obvious ones like the fact that HIIT can increase your metabolism, maintain a healthy heart rate and burn calories fast. It has become a popular way to stay fit and healthy.

Of course you shouldn't just spring straight into this form of training. You'll need to have a certain level of fitness first, unless you want to experience a few painful side effects.

An average resting heartbeats between 60 and 100 times a minute, with between 70 and 80 beats per minute considered healthy. When an individual with a standard heart rate suddenly gives it their all their heart rate may go up to as fast as 140 beats per minute. If they're not used to this, you can well imagine how their heart would react to being so rudely awakened. It is best to monitor your heart rate while performing this exercise. Click here for a heart rate monitor watch comparison chart.

Sample High Intensity Interval Training Workout​

Lets take a look at a week-long program that will prepare you for HIIT. This you can do around the area you live or at the gym on a treadmill if it's raining outside. Always start out with a good warm-up session for ten to fifteen minutes before you start any sort of exercise. Make sure you are warm and feeling flexible before you begin your workout.


On day one, after stretching, start out with a two-minute walk. Then move into a simple five-minute jog at a pace you are comfortable with. Using your watch, after the fifth minute go on ahead at a faster pace for a full minute (a 'burst minute'), a pace you are still comfortable with. Don't push yourself too hard the first time.

After a 'burst' minute, slow down to a walk for two minutes again. After two minutes pick up the pace to a jog again for five minutes and then after the fifth minute, move on to the 'burst' minute, then back to the walk again.

Do this on the first day in a set of three, ending your set with a two-minute walk. Always stretch to warm down when you're done.

Begin by going through your warm-up routine. Start off with your slow two minute walk then move into the five minute jog, then after the fifth minute pick up the pace for the burst minute to almost twice the speed you were running at on day one. Practice this today in a set of three again, ending on the walk and stretch.

Today you will do the same as you have done on day one and two, but this time you will pick up the pace of the burst minute to almost maximum speed. Feel your breathing. If you start to feel light-headed you are probably pushing it too far too soon. Complete your set of three and then end on a walk and stretch.

Today you will follow what you did on day three but your set will increase to four, still ending on a walk and stretch.

Today will be the same as day four but you will increase the effort you put into your 'burst' minute. End on a walk and stretch.

Today you will complete a set of four, but you will push yourself further than you ever have before during your burst minute. This time you may very well feel a little light-headed. Once again don't over do it to a point where you feel like fainting or vomiting.

When training it's important to take a day of R n' R, rest and recovery. Use this day to go for a short walk instead, purely to keep your muscles supple.

This program will get you started. The week following this one will involve you increasing the time of your burst. You could increase it to say 80 seconds, instead of 60.

As you move on over time you can increase your burst by 20 seconds each time until you reach 3 minutes. Some athletes go as far as to exert themselves for as long as 10 minutes, but this won't be necessary if you're working with HIIT purely as a way to keep fit and healthy.

Finally, it's always good to keep some form of log or diary when you're in training. Use your log to jot down any experiences you have during a session. This will help you to monitor your training and it should show you when you're ready to give it your all.

I hope this has giving you a good insight into High Intensity Training. As always if you have not trained for a while it is a good idea to check with your medical professional before starting this type of training. You could also talk with a personal trainer at your Gym to workout a personalised program. The key with an HIIT workout is to go into it slowly, building up the intensity as you go over the weeks and months. This will keep you injury free and motivated, so you continue to get the most from this great fat burning training.

HIIT Workout Related articles

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Being Fit and Healthy News Round up – Monday 6th May – Sunday 12th May

fit and healthy news

Exercise News Stories

1) Five hot exercise trends for the coming summer –

2) Get this apparently most adults ignore fitness recommendations (no bull Sherlock, just look around !!) –

3) New fitness tracker from FitBit –

4) New form of Yoga has benefits of cardio workout, but misses out on the relaxation benefits of normal yoga. Is is really still Yoga then? Decide for yourself here –

5) Coca-Cola pledges a huge amount of cash to help childhood obesity in Georgia, USA – Is this a good or bad thing? Do Coke have an ulterior motive? – Read the facts here before making your mind up –—-Coca-Cola-pledges-funds-for-Georgia-health-programs?instance=lead_story_left_column

6) Exercises in 7 minutes, some you can even do at your desk –


Diet and Health News Stories

1) Was Chris Christie's, Governor of New Jersey weight loss surgery a good thing? – Find out here –

2) An analysis of Medifast packaged weight loss programme –

3) Quite funny look at 25 ways you may be adicted to Diet Coke –

4) Is the diet pill market becoming mainstream –

5) 5 mistakes Vegitarians make in their diet and how to avoid them –

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