My Diet Plan Zone

When exercising to lose weight, too many people (especially women) rely on machines for fat loss. They spend at least 30 minutes on an elliptical, bike, or treadmill in hopes of improving their body composition. At the end of those 30 minutes, they see the “calories burned” glaring back at them and think they have given it a great effort. Not to burst your bubble, but those machines can overestimate your caloric expenditure by about 25-30 percent.

How would you like to increase your rate of fat loss in less time? I assure you, this is not B.S. in any way. You truly can get more results in less time.

First things first: say goodbye to the cardio machines. Just say goodbye, and step away.

Done? Good!

I’m sure you’re wondering what you can do in place of spending time on a machine. Well that is exactly what I am going to tell you! Did I forget to mention that you can do these in the comfort of your own home! Not having to drive to the gym will save you at least 30 minutes alone!

Bodyweight Circuits:

What you are going to do is perform several bodyweight exercises in succession without rest. You will rest for a designated period of time at the end of the circuit.

1) Jumping Jacks 30-50
2) Squats 15
3) Pushups 10
4) Reverse Lunges 10 each leg
5) Inverted Row 10
6) Plank 30 seconds
7) Squat Thrusts 10

After completing every exercise, rest 1-2 minutes and repeat the circuit 3-4 more times.

Timed Bodyweight Circuits:
If you prefer to work out for a designated amount of time, try this option. For this method, you will complete the above circuit as many times as possible in 20 minutes. There are no set rest periods; the point here is to rest only when needed. The next time you repeat the workout, try to complete more rounds in the 20 minute time period. You can also add on 1-2 minutes to increase your work time (22 minutes of work).

Dumbbell Intervals:
This option will obviously require a dumbbell, but you can still do it at home.
Arm Dumbbell Swings - 10 each side
Perform 10 dumbbell swings with each side. Rest 30-60 seconds (depending on your conditioning level) and repeat 5-9 more times.

You now have several great options to replace your traditional cardio workouts. Feel free to get creative. There are no rules. I would suggest you perform these circuits/intervals after your weight training sessions or on your off days. If you replace your typical cardio workouts with bodyweight circuits or dumbbell intervals, I bet you will see difference in your body composition!

These workouts are more entertaining, require less time, and can get you better results! What are you waiting for?

About the Author :
Nia Shanks is certified personal trainer who specializes in fat loss. She helps individuals build lean muscle and lose fat with fast, effective workouts. Nia doesn’t believe in spending endless time on cardio machines in hopes of losing fat. Instead, she uses proven training techniques that deliver faster results in less time. For more information visit http://niashanks.blogspot.com/

Love handles are anything but lovely and they are a big problem for most men and women these days. Does it seem the built-up fat that widens your waist never seems to go away no matter how much you diet, how many crunches or how much abdominal work you seem to be doing?

Today I would like to share with you a couple of little secrets about how to get rid of love handles fast and how to keep those love handles off through simple exercise and diet.

Love handles are simply built-up body fat so you will have to clean up your eating habits. For some dieters this will mean omitting the junk food and for some it will require lower calories while others will benefit from carb rotation. Most importantly, quality nutrition is the ultimate key to get rid of love handles.

Increasing your cardiovascular exercise such as an elliptical trainer will benefit the process but you should not over-do it. Instead, you should increase what you are currently doing in small amounts, and challenge yourself with weekly goals. Training your abdominals is important because abdominal work will strengthen the muscle under the fat. In addition to developed abdominals comes increased circulation which can aid in burning fat indirectly.

Abdominal Training Techniques to Avoid

1. Avoid Twists - Twisting exercises, especially the ones done from side to side with a stick, pole or other resistance object can actually widen your waist, not slim it down.
2. Avoid Side Bends - Side bends (weighted or not) can also add size to your waist which will only make it look thicker.
3. Avoid Hanging Leg Raises or Knee-Ups - These do not target the lower abdominal, they actually work the sartorius muscle that runs down the leg.
4. Avoid Adding Resistance - Unless you have a genetically small waist If you lack natural symmetry and have a blocky shape, you should avoid abdominal resistance.

Effective Abdominal Training Techniques

1. Stomach Vacuums - Stand upright and simply pull your stomach in, hold it there for as long as possible and release. Repeat three times.
2. Lying Pelvic Lifts - Lie flat on your back on the floor and put your legs in the air so that your body is in an “L” position. Slowly, in a controlled motion, raise your hips off the floor an inch or two and then return to starting position.
3. Modified Crunches - Lie on the floor with your legs crossed indian style and do a regular crunch exercise.
4. Elbow to Opposite Knee Crunch - Lie on the floor with knees in bent position and crunch your elbow to the opposite knee.

As soon as you get your diet plan in shape, avoid the exercises that can widen your waist and practice the effective abdominal exercises, you’ll be on your way to getting rid of those unsightly love handles forever.