Sunday, January 6, 2008

Give Your Workout a New Years Makeover

How to Achieve the Best Results with your New Years Workout Plan

Many of you have taken action on that promise to yourself that THIS is YOUR Year – this time you WILL Lose Weight. I know – because I am in the gym and it is PACKED plus I even see you outside, getting a power walk or even a run in.

Your goal is to get results and fast – however, many of you may have turned to a workout that is familiar and safe to help you begin. Good – because you are DOING something – NOT so good if you want to see Results. You know the saying….. “If you keep doing what you’ve always done, you get what you’ve always gotten.” So it’s time to get more out of your regular workout routine in order to see and feel results – and fast!


Here’s How To Give Your Workout Makeover:


1. Are you a "cardio queen"? Ah – Cardio…the exercise of choice when it comes to Burning As many Calories As Possible so you “Lose Weight”. Notice how I keep highlighting “lose weight”? What is your goal again? Well if it is to get rid of the stubborn fat – your goal need to be Fat Loss. Cardio plays a roll, but requires a specific method.


If you someone who gets on a let’s say a treadmill and spends endless hours on it in the hopes of losing body more fat – you are spinning your wheels. Sadly, it is not uncommon for women to spend 90 minutes and longer “doing” cardio. Honestly – who has the time? Plus, where will this take you? How much more of your life are you willing to give to a treadmill?


This strategy is completely ineffective. Not only do long bouts of cardio prevent you from losing body fat, these sessions actually slow your metabolism and cause your body to store more fat!


Revamp your Cardio and perform Short Burst Intervals. The shorter, more-intense your session, the more you will burn more overall calories and preserve muscle, which will not only boost your metabolism but help you created that tight and lean look as you reach your ideal body.


Begin by alternating short periods of high and low intensity. For example – if you are used to walking on the treadmill at a 3.8 pace for 45 minutes – try this instead. Begin walking at 3.4 for one minute, then increase the intensity to 4.2 for 30-60 sec. then return to 3.4 for 1 minute – just long enough to catch your breath before increasing the intensity again. When you “do” intervals – you dramatically cut the amount of time it takes to workout and see results twice as fast.


2. Don’t Resist Resistance Training? Time to Begin!

Resistance training is the most effective way to reshape your body and the ONLY way to increase lean muscle – this is vital for Muscle is your Metabolism.


Be sure to include full body workouts - targeting your upper body, lower body and core. Dedicate at least three total body routines a week.


Get the most out of your workouts by keeping the intensity high, meaning that you want your muscles to be challenged with 3 sets of 8 – 12 repetitions. This can be easily accomplished with short burst resistance training. Using low weights with high repetitions (more than 15) your time is not being used productively.

3. Perform Cardio AFTER Resistance Training

An intense Intervals session will only take away from an effective resistance training workout. Starting out with resistance training also ensures your energy level will be high and your intensity won't suffer during the part of your fat loss program that matters most to your results. If you reverse the order, you may not be able to work at the same intensity which may hinder your results.


4. Keep your self Challenged

Each time you workout whether it’s adding slightly more weight, an extra set, changing the order of the exercises or increasing the intensity of your Intervals, you need to keep the metabolism boosting benefits coming. Variety is essential for your body will adapt to a workout routine in as little as 3 to 4 weeks.

Finally, as you begin keep in mind to NOT over do it. You can’t see dramatic results overnight - no matter how many days in a row you work out - no matter how hard you work. Fat Loss is a PROCESS.

So take it easy, set a REALISTIC Goal and focus on daily progress and improvements. And keep in mind...If you want to improve your shape, reclaim your pre-baby body, increase your energy, lose the stubborn fat or simply look better and feel better Fit Yummy Mummy is for you!

“I Love doing these workouts, the short burst cardio is a life saver! I have 4 boys so I don't have a lot of time, but I can always fit in your workout and I love doing it! Thanks for all your support! By the way I LOVE the workout DVD. If your thinking about making another one, that would be great and I would love to purchase it!” ~ Pam O'Donnell

“I wish that I would have found Holly Rigsby's Fit Yummy Mummy Program years ago as it would have saved me over 10k a year on my Personal Trainer! Holly has a clear understanding of how to get strong yet lean and gives you step by step advise. I highly recommend the Fit Yummy Mummy Program to everyone as I have implemented her workouts into my routine and have seen great results.” ~ Posh Mama
Founder of Posh Mama Online Magazine and Social Network

1 comment:

Anonymous said...

Thanks for the great info.