For maximum fat burning, and in order to jumpstart your summer weight loss program, you need to boost your metabolism. But cardio is not the only answer. You also need nutrition, strength training, and interval training to increase your metabolism to burn fat and get lean.
At this time of year, people are renewing their motivation to eat well, train consistently, and do everything they can to improve their health – and to lose fat in time for the summer.
So that’s why I continue to publish the 7-day guideline to the week ahead…to help you stay on track with your lifestyle changes and workouts.
Here’s what you need to do this week…
Boost your metabolism with a strength and interval workout. If your not using strength and interval training, switch! And make sure you adjust your workouts every 4 weeks. That way you’ll continue to get results, and you won’t hit a dreaded plateau.
Pick a fun activity and do it for 30 minutes. Afterwards, sit down and set 3 short term and 3 long term goals for health, wealth, and relationships.
Hit another strength and interval workout. Make sure that you are continuing to follow the warm-up rules. Never skip your warm-up…even if you pressed for time. Do the warm-up, and cut back on the number of sets in the workout if you must. But don’t skip your warm-up, or your workout. A little is better than nothing.
Get 30 minutes of activity with a friend or family member – or even your dog! Take some time to evaluate your fitness levels now with those of last month. It’s important to keep track of your progress.
Give it your all for your last strength and interval workout of the week. When you train your upper body, don’t neglect the muscles of your upper back, especially if you are doing a lot of chest pressing. Pairing a press with a row is a great non-competing superset.
Start your day with 30 minutes of fun activity. And check in with a member of your social support group. After that, commit to helping someone else you know achieve fat loss success. Become part of their social support network. With your experience, you will be able to help them achieve success faster, and avoid common stumbling blocks.
Get up and early and do 30 minutes of activity to get it out of the way so you can have all day to spend with your family. Or better yet, plan an active day with your kids. Don’t forget to do your nutrition preparation. Plan, shop, prepare. Maybe it will even be nice enough to use the grill outside.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked turbulence training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all. Click fitness for more information.
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