Copyright 2005 strength-training-woman.com
Don't be held hostage to the obligatory holiday weight gain.
Instead, melt the fat by sculpting your own fitness and
nutrition program. If you feel that you need earmuffs and
blinders to withstand the blizzard of health and fitness
information, use these 5 simple tools from personal trainer and
sports nutritionist Lynn VanDyke to chisel your perfect body.
Tool 1- Strength Training: Every pound of muscle burns 35-50
calories per day. Adding lean muscle mass is the best way to
kick-start your metabolism, fight osteoporosis and melt the fat.
Try doing 3 sets of 12 repetitions for each major muscle group.
Sprinkle in different exercises such as bicep curls, lunges or
tricep kickbacks. Work each muscle 1-3 times per week and always
use perfect form.
Tool 2- Cardio: Cardio strengthens our heart and lungs. Anything
that gets your heart pumping qualifies. Try walking, jogging,
running, dancing, swimming, biking, or house cleaning. Cardio
should be done at varying intensity levels and session lengths.
Mix up your week with a short, high intensity session, a few
long, low intensity sessions and 1 or 2 medium intensity and
length sessions. Variation is key.
Tool 3- Nutrition: Healthy eating is usually the casualty of a
failed exercise program. Counteract the desire to eat cookies
and ice cream by fueling your body with lean proteins and
complex carbs. Snack in moderation by eating small healthy meals
throughout your day. More importantly, if you indulge a bit more
than you had planned forget the guilt and get back on track.
Guilt is not productive.
Tool 4- Rest: Take 1-2 days rest from working out each week and
grab between 7-9 hours of deep and peaceful shut eye each and
every night. Rest is not a luxury. It is a necessity. Without
proper rest our body never fully repairs from the daily wear and
tear we place on it. We can grow tired and lose energy from
irregular rest patterns. Stay on top of your game by resting
often.
Tool 5 - Grab a copy of A Step-by-Step Guide: How to Melt the
Fat & Gain a Life. This interactive program includes over 200
exercises and workout routines, over 160 daily menus and
generates loads of motivation. Knowing how to succeed with your
weight loss goals is equally as important as putting your plan
in motion. This guide shows you exactly how to eat, how to
workout and how to succeed with health.
"We can all melt the fat this winter if we follow these 5 simple
tools," says Lynn VanDyke, personal trainer and creator of the
Melt the Fat Interactive Guide. "The trick is truly staying
motivated and ignoring all the fitness hype and diet fads. These
5 tools help you do just that."
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