Fat Burning Work Out For a Busy Lifstyle!
The purpose of this fat burning work out is so that you can have a fat burning work out that is really easy to fit into your busy lifestyle
. OK so I have put together this great Fat Burning Work Out, but it has no chance of working without your commitment. In fact the most critical part of it is that you set aside a minimum of three and no more than four 15 minute sessions each and every week.
Step one;
I don't really like repeating myself but this is important, and the vital part of this Fat Burning Work Out. Please get your diary out and commit to those 3 or 4 time slots for each and every week NOW!.
Step two;
Lets Get you into your fat burning work out;
Fat Burning Work Out 1- Lunge.
In your usual standing position feet next to each other,
Put hands on waist, and brace tummy muscles,
Now stepping forward with the right leg and pause,
Bend at the right knee your aim is for the left one to touch the flooring, and hold for a moment,
Gradually return to your starting postion.
Do these to the point where you can't do any more a record your results.
Repeat for the other leg and note the result.
Fat burning work out Tip: Keep your back straight, bracing those abs is the key to that. In addition slow and precise movements are critical to work your muscles hard. Doing less the right way is much better than doing lots the wrong way!
Fat Burning Work Out 2. Lye on the floor face down, squeeze your tummy muscles (visualize bringing your belly towards the ceiling), now bring your self onto your toes and elbows. You must keep your body straight, holding this position as long as possible..
Fat burning work out Tip; if you can not hold this for more than 10 seconds, start by raising yourself on elbows and knees.
WARNING: For those who have had children do not do this exercise unless you have already been doing abdominal work post pregnancy. Instead simply do an extra lot of exercise 5, the good old crunch.
Write down your results.
Fat Burning Work Out 3. Your Standard Push Up. Alright, so there is nothing new here. HOWEVER, most people do not go anywhere near doing a good push up. Here is the tip, ensure you brace those ab muscles first, and keep them locked on throught you set, This will help you keep a nice straight back. Also it is not a race, I would much rather see one perfect nice and slow pushup than 10 bum in the air fast ones.
So here are the actual step by step movements for the perfect push up;
Lying facing downwards.
Face down of course, hands below your shoulders and fingers pointing straight ahead.
Brace those tummy muscles and raise up to the knees making sure you back is straight.
Then while really concentrating on your stomach muscles raise yourself to your toes.
Your hands and feet should be shoulder width apart.
In a nice smooth and steady motion drop down and then up again.
Do as many as possible and write down your results.
Fat burning work out Tip: Use your mind to visualise lifting your belly button to the sky, this helps to prevent your back side getting too high and keeps your back straight. It can be a good idea to have some one watch you, particularly in the early stages to ensure you are holding a strong position.
Fat Burning Work Out 4. The Calf Raise. You must do these over the edge of a step.;
Standing at the edge of your stair with the arch and heel hanging over the edge.
With a light grip hold on to the railing or wall for balance
In a slow motion lift your self up as far as you can get.
Now slowly move your self down so that you heel drops over the edge as far as possible
Continue the slow and smooth up and down motion until you can do no more.
Take a note of how many you got to.
You may find these too easy, if so simply do them on just one leg and then swap
Fat burning work out Tip: Your heel needs to be moving in a very straight line as it goes up and down. This will work the calf muscles out much more effectively.
Fat Burning Work Out 5- Crunches. OK So you know how to do a crunch, well just like with push ups, I don't see too many people doing them right, so I am going to lay the steps out to make sure you do know how to do them;
Lying flat on your back with your hands resting on your chest, pull your feet as close to your buttocks as is comfortable.
Lock those tummy muscles on
Roll your head forwards so that your chin is tucked into your chest
raise your shoulders from the floor in a smooth and slow motion
Do not worry about or try to get too far off the floor to start with
Then roll your head back to the floor.
Repeat the entire process as many times as possible and record your results.
Fat burning work out Tip:Concentrate on making The start of each crunch the rolling of your head forwards, similarly the end of each crunch as the rolling back of your head to the floor.
WARNING: Jerky movements in any form of abdominal work can cause neck and back injuries. In addition, for the mums, if you have not done any work on your tummy muscles after pregnancies, you may nee to start with the bracing only for a week or so until you regain some strength in you abdominals.
Fat Burning Work Out 6. The Chair Drop. I suggest you use a good solid chair like a timber dinning table chair. You can use anything but these chairs are usually very stable and also offer a bit more height. Here are the steps;
Sitting on the edge of the chair, place your hands just to the side of your thighs and on the front edge of the chair.
Tighten those tummy muscles and move your feet away from the seat until your back side moves over the egde of the seat.
Your thighs should be horizontal to the ground with your lower legs vertical, and your feet flat on the ground.
With a slow and deliberate movement lower yourself so that your bottom just touches the ground and lift yourself back to the starting position
Keep going in a smooth rotation until you can't do any more and write down your result.
If this is too easy, start with your legs straight out and heels only to the floor.
Fat burning work out Tip: Once again slow and smooth movements and bracing your abs will give you the best results.
Fat Burning Work Out 7- Steps. Any set of stairs will do however I find that most stairs don't offer enough height. I like to use a milk crate, and they are just the right height for this exercise;
Standing in front of your milk crate with your toes just an inch or two away, lift your right leg and place it in the middle of the crate
Now raise your left leg to the centre of the crate as well.
Then lower your right leg back to the floor followed by your left leg, returning to the starting position.
To complete a repetition lift your left leg and place it in the middle of the crate followed by your right leg
Finally back down to the ground starting with your left leg.
So one repitition is actually 2 steps onto your crate, one for each leg.
Do this until you can do no more and record your result.
Fat burning work out Tip: Once again doing these at a very slow and deliberate pace will give your muscles the best workout.
Well done you have finished your fat burning work out. Now its time for a protein rich snack or drink, remembering that not only the food you consume is important, but when you eat it can also have fantastic effects on the fat burning process.
Fat Burning Work Out For a Busy Lifstyle!
By: Osvaldo Cook
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