Fast & simple beginner’s fat burn home workout

So I had a chat with my mum on Skype the other night. She told me she's started doing 50 sit ups a night to improve her fitness. I had to stop for a second to realise I'd failed to talk to mum about some very important basic fitness principles, and how sit ups are not the answer. I am ashamed. I've had hundreds of private clients over the years who know better than my own mum?!

She's going to fly over to visit us from Finland next month, and I'm sure as hell going to make sure she leaves a week later being a lot more educated. In this post you'll find out exactly what she'll learn.

Now, most people will take on doing ab work at home because they want their waist to be smaller... Correct? Yep, well working on your abs will do very little, if anything. They might even make matters worse if you're doing the exercises wrong. Loads of people have got ab work induced lower back pain, which is not fun and can take a long time to get rid of. Also, if your breathing is wrong you can be encouraging your belly to actually push out, not get any slimmer.

Like this guy, he's ripped but he's been doing a lot of exercise whilst his belly's been pushed out... Not ideal if you want to look slim, right?

So instead, focus on a full body workout where you use all of your biggest muscle groups. That way your body will burn the most calories (and fat), and since you cannot target fat loss, it'll burn off the most overall fat and tone up your body in all of the problem areas, including your waistline.

Here's your exercises for an effective beginner's home workout:

  • Squat (standing up and keeping your heels on the floor, lower your bum down as if you were going to sit down on a chair. Keep your knees aligned with your toes. Your hands can come in front of you for balance as you squat down. Aim to get your thighs parallel to the floor.)
  • Push up (keeping your knees on the floor [and feet uncrossed] whilst resting on your arms, lower your chest down until your arms are parallel with the floor, then push back up whilst breathing out at the top. Make sure your arms are aligned with your nipples, not your neck!)
  • Seal (or 'lying back extension'. Lie down on your stomach, holding your hands by your temples. Lift your chest up controlled off the floor as high as you can, hold for a second at the top and lower back down to where there is still tension in your back muscles. Repeat. If you want the extra benefit of working out your bum too, just lift your feet up off the floor whilst squeezing your glutes at the same time as lifting your chest.)

Do 3 sets of 15 repetitions of each of these exercises. That's it! These exercises also train your core when you make sure your posture is good throughout, so no need for specific ab work unless you're already lean or have a particularly weak core.

50 crunches every night

3 x 15 squat, push up, seal every night

Make it into a daily routine and soon you'll start seeing much better results than you would from doing sit ups .

 

Good luck,

/Erika

 

P.s. If you've got any questions, just drop me a message

How to easily burn up to 800 kcal more in a day

This is another one of those things....

If you think you need to go to the gym  or out for a jog to burn calories.............. you're wrong

People often mistakenly think they have to do exercise to burn calories

You don't need to complete an official workout to burn energy

Instead..... There is this thing called NEAT. It stands for Non Exercise Activity Thermogenesis. It's revolutionary.

The idea is that every activity you do that is not classed as exercise still burns calories.

Every little bit of fiddling, choosing the stairs over escalators, parking a bit further away so you have to walk more, standing up instead of sitting down, cleaning up.... Everything counts.

And just by focusing on this, increasing your activity a little bit where you can, can make a HUGE difference.

So next time you're making a cup of tea...... Keep yourself warm by jumping around the kitchen (imagine the view)

Research shows you can easily burn 500 extra calories a day by increasing your NEAT... And even 800 kcals if you really go for it.

 

So....... GO FOR IT!

 

NOW

5 most effective gym exercises

squats

you are serious about changing your body composition at the gym, these are the exercises you should be focusing on:

  1. Deadlift
  2. Squat
  3. Pull-ups
  4. Bench press
  5. Standing shoulder press

That's all you need, really. Compound resistance exercises are the most effective for fat loss!

Cardio+results? Here’s how to make it count —>

Make your training count -- no more pointless cardio
Make your training count -- no more pointless cardio

Intensity.

Intervals.

Going light over a prolonged period of time burns calories BUT it is certainly not the way to go if you're aiming for fat loss. Chances are that you'll just eat those "extra calories you earned".

Stable cardio will elevate your cortisol levels. Cortisol is a hormone which will encourage your body to store fat around your middle section. Not ideal.

High intensity interval training (such as Tabata), on the other hand, helps your body to keep burning body fat even for days after the actual workout. And it's great because you can do it despite your fitness level -- if you're not very fit then you'll just need to do things a bit slower to begin with. As long as you feel like you're genuinely trying hard, that's all that matters.

Because if it's hard, it  will work and get you the results you want.

 

P.s. If you've got medical concerns, please have a catch up with your doctor first to make sure you're fit enough to embark on such a strenuous training protocol.