Are you desperate to lose fat?
Have joined the ranks of the insanely bored, yet focused cardio worshippers?
Do you feel guilty if you have not spent your hour a day rocking the elliptical machine?
Is your whole workout ruined if someone beat you to the only functioning, coveted
“revolving stair case” ? (Otherwise known as the death mill)
If so, then allow me to be sac-religious for a moment:
“Endurance Exercise is NOT a necessity for fat loss.”
Yes, I said it.
If you don’t like doing endurance work, stop doing it!
You can lose fat rapidly either WITH it or WITHOUT it!
Exercising is about being healthy. And we all know that if we don’t like something, the chances of us continuing to do it after the novelty has worn off, is nil, and we NEED to continue doing it for our health’s sake.
Don’t you have anything you’d like to spend those extra hours doing besides ‘penance’ for eating an extra cookie at the office Christmas party? (We’ll talk about your unhealthy relationship with food at a later date.)
Now, I realize there is a place for endurance work. You may be training for a distance challenge, or possibly even really ENJOY the exercise itself. But this indeed would be a rarity. Most of us just either want to get in shape, or stay that way.
So, how can we lose fat rapidly without doing copious amounts of cardio?
Simple: Incorporate a nutritionally dense eating style and learn to implement anaerobic exercise. (The kind that leaves you gasping for breath!)
It’s not a single answer. You can’t lose your fat and keep your muscle without making changes in your diet, AND building some sweat equity working with weights.
So, here’s the bottom line:
Get a plan, a strategy together to make these two things happen in your life.
1. Eat a nutrient rich diet with 90% of your foods coming from plants. (Soups and Salads are a GREAT way to get this accomplished.)
2. Learn to perform High Intensity Interval Training.
If you are new to the concept of eating clean, and eating for nutritional excellence, I’d like to introduce you to Dr. Joel Fuhrman
who is providing an important catalyst for a much needed paradigm shift in our approach to healthcare and weight loss.
Purchase any of his books, or even his audio book, Eat for Health
(my personal favorite) as a gift for yourself for Christmas and spend the holidays becoming educated in what it will take to implement the most effective weight loss and disease prevention and reversal method ever.
But beware of the side effects!
Incorporating a Nutrient Dense Eating Style may cause unintentional reversal of heart disease, high blood pressure and diabetes, arthritis, IBS, wrinkling skin, allergies and many other annoying and life threatening issues.
As for Learning to perform High Intensity Interval Training, let’s start very simply:
As applies to any exercise prescription, please check with your doctor to be sure this will be a safe activity for you. I know very few doctors who wouldn’t want their clients to walk...so don’t use this as an excuse to delay beginning your wellness journey. :)
Lace up your tennis shoes, grab a watch with a second hand and walk out your front door.
Step One: Walk for 5 minutes just to warm up your joints. Easy does it.
Step Two: Walk as fast as you can (and I do mean fast) for 1 full minute.
Step Three: Walk slowly to recover for 2 full minutes.
That’s Round One.
Repeat Step Two and Three 4 more times for a total of 15 minutes of Interval Training.
Step Four: Walk for 5 minutes to cool down.
Now, for those of you who are much more advanced and accomplished. Implement this same protocol, but utilize a more strenuous approach:
Jumproping (Fast Jumping 1 minute/Slow jumping 2 minutes)
Treadmill running (Sprint speed 1 minute/Jogging speed 2 minutes)
Cycling: (Fast and difficult gear for 1 minute/Slower and easier gear for 2 minutes.)
You get the idea. Anything that will bring your heart rate up will suffice.
I will post other HIIT workout ideas utilizing weights and cardio throughout the holiday season. Stay tuned.
Spend your holiday season getting prepared for a Fit and Fabulous 2010. Read, practice eating with nutrient density in mind and practice some HIIT.
If you live in Lakeland, Florida and you’re looking for some guidance in holistic dramatic fat loss utilizing the principles I mention here, you will want to check out this opportunity:
Here's the Website with all the information you need to participate in the premiere weight loss and educational event in Lakeland, Florida.
Lean Out Lakeland
Beginning January 18th, 100 Lakeland individuals will be participating in a Team Weight Loss Contest geared to educate and empower their health and wellness. We have a few places left.
Are you ready to change? We're here to help you make the permanent lifestyle change you know you need. Stop the endless treadmill cycle. Get it done! Lose the fat and improve your health!
It's time for your own personal Wellness Revolution.