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7 Fat Loss Strategies For Busy Moms
7 Fat Loss Strategies For Busy Moms
By Holly Rigsby, CPT
www.FitYummyMummy.com
Would you like to “jump start” your metabolism and lose your ‘mommy belly’ once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans’ out of the closet.
1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.
Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.
2. Use exercises that work more than one muscle at a time.
When focusing on fat loss, you can’t worry about “shaping” exercises, instead you should use exercises that’ll get you the biggest bang for your buck and work as many muscles as possible. Isolation exercises can be used at the end of a workout to work on a specific target area, but they just serve to supplement your core movements.
Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.
If you seek lean, toned muscles and the increase in metabolism that comes with them, you must choose exercises that work as many different muscles as possible. One of the main reasons why squats are superior to leg extensions for improving your body is that they also work your butt, hamstrings and inner thighs in addition to toning your quadriceps while leg extensions focus on just the front of your thigh and don’t really offer any other benefit. That same rationale hold true for arm exercises too. That’s why dumbell presses and dips will are more valuable for your arms than triceps kickbacks and pushdowns.
A good rule of thumb is to use movements that will allow you to use the most weight. These will have a systemic effect on your body that’ll help maintain or increase your lean muscle, and in turn ignite your metabolism.
3. Pair exercises.
Pair your exercises together so that you alternate between upper-body exercises and lower-body exercises or between exercises that target opposing muscle groups (e.g. chest and back).
This type of approach will keep your workouts short and efficient by eliminating much of the downtime that comes between sets of a single exercise since you are working on one movement while resting from another. This approach can also yield huge benefits in your mission to burn fat. Since you’ll constantly be moving and keeping your heart rate elevated, you’ll be burning far more calories than you would during a typical workout.
4. Keep your reps between 8 and 12.
Through research, it has been determined that the best range for building lean muscle is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. “High reps for tone and fat loss” is one of the biggest (and most unproductive) training myths! Somehow the aerobics, yoga and Pilates’ community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!
5. Rest only 30 to 60 seconds between sets.
When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.
If your first movement in an upper/lower body pair is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly “easy” exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the pair.
6. Perform total body workouts.
You must drop the notion that muscle groups work independently of one another. Muscles work together and should be trained that way. Besides, not only does this approach mean less time in the gym, but by working the whole body three times per week, you’ll be maximizing the fat burning effect of your program.
7. Cardio is not the cure-all for fat loss.
Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.
Take these strategies and incorporate them into your workout routine. Not only will you save a lot of time, but you’ll also soon see a leaner and more toned body. Not to mention a few more turned heads and the re-emergence of your skinny jeans.
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”
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Hair Loss Shampoos
Hair Loss Shampoos:
I’m Gonna Wash that Problem Right Out of My HeadThere are literally hundreds of shampoos available on the retail market, purporting to help hair loss sufferers.
Generally speaking, these products do not help create new hair growth, but, rather, rely on volumizing existing so that it looks fuller and thicker. Other products, to include mousse, are sold separately, and also purport to make hair fuller and thicker. Laboratory tests actually show swelling of the hair shaft with these products, as a temporary relief from thinning hair.A few shampoos state that they may assist in hair regrowth and are targeted primarily to men.
These contain the ingredient aminehil, also used in some re-growth products. Research studies thus far have not shown any significant efficacy of these products.Sufferers of hair loss, both male and female, should follow a few simple tips when selecting shampoos.
1. Choose less harsh shampoo, particularly those which do not contain surfactant, a lathering booster. Harsh shampoos can create itchy scaly scalps and increase the amount of hair loss.
2. Use conditioners to help de-tangle hair before combing or brushing. Combing through tangles will pull more hair out.
3. Shampoo less often if you can. This will leave natural oils on your scalp and in follicles and thus decelerate loss a bit.Because there is so much research on hair loss, it is feasible that a hair growth shampoo may one day be available. Until that time though, Pacific Naturals has created a highly effective hair regrowth product called Provillus. Provillus is an oral supplement, which works to block DHT, a form of testosterone that is responsible for 95 percent of hair loss. It also works to stimulate the scalp and bring dead follicles back to life. You can use Provillus as a preventative tool, starting the program before hair loss becomes severe, or you can use it after DHT has already begun to take hold of your hair and scalp. You can get it at provillus.
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Hair loss prevention
Hair loss prevention has turned into big business in the United States. There are countless products that claim they can help you stave off baldness and restore your hair to its former glory. Unfortunately, most of these products do nothing to attack the real cause of typical male pattern baldness: DHT. DHT will essentially shorten the lifespan of your hair on the crown and front of your scalp. If DHT production isn’t blocked, hair loss prevention cannot occur.
Many people who have used the leading brands of hair loss prevention products have found that they experience negligible results at best. Even those products that do slow down the balding process do very little to stimulate the growth of new hair. Fortunately, there’s a natural hair loss prevention product that both blocks the buildup of DHT and generates new growth: Provillus.
Benefits of All-Natural Hair Loss PreventionWith all-natural Provillus, you will not experience any side effects, unlike those products that use a variety of chemicals as active ingredients. You will also be spared the time, money, and embarrassment that often come with visits to the doctor, since Provillus does not require a prescription. Most importantly, you will get the results you are looking for.
If you are unsatisfied with the treatment, you have six months to return it for a complete refund; the majority of hair loss prevention products on the market will not make that kind of offer. Plus, if you order the Maximum Results package, we will also give you two free bottles! That’s a six-month supply for the price of four months, and a huge savings for you!
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