Your #1 Fat Loss Workout Mistake

By Kate Vidulich, Fat Loss Expert

Author, Fat Loss Accelerators 

KV-FLA-Footer

 

My heart was racing, lungs burning and sweat was pouring off my head. Only 9 minutes had passed, yet it felt like I’d been training for hours. As I sat in the corner gasping for air, the interval timer screeched to signify the end of the fastest ever 90-second break.

Two minutes later, my “off-day” workout was done. The thing is, it took no longer than 20 minutes, and was over before I could even register how challenging it was.

What’s the number one excuse for missing your workout?

Lack of time.

The number two excuse, according to unofficial Australian research conducted by me, is happy hour drinks. But that’s another story.

Here’s the troublesome situation…

–       You got stuck at work and traffic was so bad, your 45-minute workout window shrunk to 20 minutes. Bugger.

–       You show up to train, but unfortunately everyone had the same idea as you. It’s jammed.

So if you have no time and you need to get a quick fat loss workout in, what choices are you left with?

1. Elliptical? Please. Stop. Now.

2. Usual Dreadmill intervals? 20 mins again. Really? That’s so 2008.

3. The same old bodyweight circuit? Boring.

Three strikes and you’re out.

How long do you really need for a heart pounding, fat blasting workout?

Less than you imagine.

Think about this for a moment. In a regular workout session, 10-15 minutes can elapse by the time you get cracking – before you reach the awesome fat blasting action.

Now I’m not saying you should skip dynamic warm ups or core training when you’re pressed for time, these are very important components. But you need to get to the entree as soon as possible.

You need a plan. You need to focus. You need to hustle.

ONE big fat loss workout mistake to AVOID

Resting for too long.

Ideally, your rest breaks should be no longer than 30 seconds when training for fat loss. It’s tough, but using a GymBoss Interval timer (or your Smartphone) will stop you from cheating or slacking off.

Without any control over your rest breaks, your workout can become just like happy hour (only without beer – how boring).

You only need 20 minutes to workout. But before you jump on the dreadmill and do intervals again… You need a fast, fat-burning workout solution that you can do in a small space with minimal equipment.

Enter what I call Fat Loss Accelerators.

Try this intense workout solution.

http://www.youtube.com/watch?v=K0Xid7oBz-4 (insert YouTube video)

=> Get all 31 Fat Loss Accelerators workouts here

These intense, targeted interval workouts involve the strategic use of compounding, hybrid exercises to maximize fat burning and training time to break through plateaus.

Why is this style of workout so effective?

You can pump up the intensity without killing any one muscle group, allowing you to burn more calories faster with total body movements.

Metabolic workouts, like this one, also increase the after burn effect to significantly higher levels than cardio on the dreadmill, meaning you burn more calories after the workout at rest.

Of course, training with intensity and avoiding extended rest periods will leave you sweating buckets, but this will accelerate your fat loss results.

Did I mention this is fun? Training should NOT be deathly boring or long winded.

Be different. Burn fat while having fun conquering these unique, metabolic movements and save time in your training sessions, maximize your calorie expenditure and eliminate the boredom of cardio.

Now you can say bye-bye to intervals on the sweaty dreadmill. Actually, just say forget about it to cardio entirely.

Try this intense workout solution today

Replace your interval days with Fat Loss Accelerators, and reduce the stress involved with thinking and planning.

Rock on!

Priscilla McCall

30MinFitness

 

PS – If you liked this article and video, and want to learn more about the unique fat loss workouts I use with my clients, check out my new Fat Loss Accelerators program – it’s on sale at a ridiculous price for a very limited time:

=> Fat Loss Accelerators Workouts

About the Author

Kate Vidulich, BSc, ACSM, HFS, CTT is New York’s Premier Fat Loss Expert. Kate specializes in designing and implementing personalized, effective, results-oriented training programs. Her unique, fun approach to fat loss has helped thousands of people across the world achieve their goals, at all ages. An ultra-marathoner and always up for a challenge, Kate consults with clients in private one-on-one, and online coaching with clients worldwide. She regularly updates her blog at FatLossAccelerators.com

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7 Tips for a Healthier Halloween

Let’s be honest, Halloween isn’t the healthiest event of the year with all of the sweets that are on display at the office, the stores, the parties and of course, your child’s trick-or-treat bag. But there are a few ideas that can help make healthy habits fun and memorable – even at Halloween!

Don’t toss your pumpkin seeds after making Jack-o-lanterns; roast them for a healthy and delicious snack! (See the Roasted Pumpkin Seeds Recipe below).

Choose hard candies that you can’t eat as quickly or a “healthier” candy options such as dark chocolate (Dark chocolate contains potent antioxidants that have anti-inflammatory properties. Look for those with 70% cocoa or higher).

To personally avoid the candy temptation, wait until October 30th to buy it or buy the types of candies you and your family don’t like!

Turn healthy fruits and vegetables into fun Halloween treats! Add almond slivers to the tops of veggie sticks to make fingers, cut apple wedges and add almond slivers for teeth, or cut hard boiled eggs in half and put a raisin or an olive piece in the middle to make an eyeball!

Feed your family a healthy dinner on Halloween night before trick of treating. A hearty, healthy, and early dinner will make everyone less hungry which means less candy is eaten that night. Serve lean protein and vegetables since loads of carbs will be consumed from the candy.

Remember, Halloween is only one day – so if you decide to indulge responsibly on some treats that night, don’t do so for the entire week following the holiday.

Is having leftover candy too much of a temptation? Considering donating it to charity or sending a Halloween care package to a soldier overseas! (Anysoldier.com)
Have a healthy & Happy Halloween!

BLR Featured Recipe
Roasted Pumpkin Seeds
4 Servings

Pumpkin seeds are a great source of zinc which helps to maintain a healthy immune system. These seeds also contain important nutrients that support a healthy prostate and promote joint health.

1 cup pumpkin seeds
1 Tbsp. grapeseed oil
1/2 tsp. sea salt
1/2 tsp. cumin, curry powder, cayenne, or black pepper (optional)

Preheat oven to 350 degrees. Line a rimmed baking sheet with tin foil. Remove strings from pumpkin seeds and put into a small bowl. Dry with a paper towel and mix in oil, salt and spices (optional). Put seeds on baking sheet and roast for 20 minutes (or until golden brown). Toss seeds after about 10 minutes to cook evenly.

Nutrient info per ¼ cup serving: 217 calories, 19.2g fat, 6.1g carbohydrate, 8.5g protein, 1.4g fiber, 297mg sodium

9 Foods to Beat the Bloat, Plus 9 Foods to Avoid

What you eat (or don’t) can have a huge impact on your waistline, and not just because of the calories. Learn which foods and drinks can lead to a flatter belly, and which ones make the pooch worse.

 

 

Cures Bloat: Water

Sipping water is the number one thing you can do to feel less bloated, says Keri Gans, registered dietitian and author of The Small Change Diet. People often feel bloated when they are constipated, Gans says, and water “keeps things moving.” It also helps to flush out excess bloat-inducing sodium.

 

 

Cures Bloat: Yogurt

The probiotics—or good bacteria—found in yogurt can do wonders for keeping your GI system regular, and your belly flat. These bacteria are also great for reducing the excess gas that can build up in your stomach over time.

 

 

Cures Bloat: Watermelon

Fruits and veggies with a high-water content like watermelon, pineapple, tomatoes, and cucumbers help to flush out belly-bloating sodium and relieve constipation—just like drinking a glass of water.

 

 

Cures Bloat: Berries

While all fruits and veggies contain some bloat-beating fiber, raspberries, blueberries, strawberries and whole fruits with skin, like apples and pears, offer the most. Peas and artichokes are also smart choices for an extra dose of fiber, says Gans.

 

 

Cures Bloat: Bananas

Potassium has been shown ease bloating by helping to regulate your body’s sodium levels. Gans also recommends avocados, pistachios and orange juice as potassium-rich alternatives.

 

 

Cures Bloat: Low-Sodium Vegetable Soup

Broth-based soups are filling and have a high water-content to flush your system. Look for soups chocked full of veggies for extra fiber and make sure to stay away from high-sodium canned ones

 

 

Cures Bloat: Papaya

Papaya—along with grapefruit and pineapple—contains digestive enzymes that break down protein in your GI system, making digestion easier. Registered dietician Ashley Koff recommends adding a side of these fruits to meals with animal protein, like turkey burgers.

 

 

Cures Bloat: Quinoa

Quinoa is rich in magnesium, which studies have shown can reduce bloating—especially when that bloating is PMS-related. Quinoa is also rich in bloat-beating potassium.

 

 

Cures Bloat: Salmon

Among their many other health benefits, the omega-3 fatty acids found in salmon reduce inflammation in the body and can help decrease bloating associated with GI distress.

 

 

Causes Bloat: Cocktails

Alcohol often gets blamed for causing bloating and puffiness, but what you’re putting in your alcohol could be the real problem. Avoid bubbly mixers like sodas and seltzers to prevent the air from getting trapped in your stomach. And—as strange as it might sound, says Gans—talking while drinking and drinking through a straw can also cause you to swallow excess air.

 

 

Causes Bloat: Frozen Meals

Gans says she regularly sees women in her practice eating frozen meals, often targeted at dieters, for lunch at the office and for dinner at home. While some frozen meals are low-calorie, many also contain upwards of 500 mg of sodium—almost 25 percent of your daily recommended value—causing water retention and bloating.

 

 

Causes Bloat: Gum

Chewing a stick of gum might keep you from indulging in other calorie-laden treats, but you may also be swallowing air while you chew. This air gets trapped in your GI system causing stomach expansion and pressure.

 

 

Causes Bloat: Sugar-free Candy

Sugar-free candy, some diet granola-type bars, no-sugar packaged baked goods and sugarless gum, often contain sweeteners called xylitol, sorbitol and maltitol. These chemicals can cause GI distress, including bloating and diarrhea.

 

 

Causes Bloat: Soda

Carbonation can cause bloating, so Gans suggests replacing soda with flavored water (try dropping in some lemon or lime slices) or peppermint tea.

 

 

Causes Bloat: Fried Foods

Nothing will make you feel bloated faster than a bacon-cheeseburger with a side of fries. Because greasy, fatty foods are difficult to digest, your body has to work extra hard, causing your stomach to be distended while it works.

 

 

Causes Bloat: Raw Broccoli

Some people find that cruciferous vegetables, like broccoli and cauliflower, make them gassy and bloated. Don’t avoid these veggies completely, just start slowly with half-cup servings until your body is used to them. Cooking these veggies will also make them easier to digest.

 

 

Causes Bloat: Anything in a Can

Most canned veggies and beans are packed in salty, bloat-inducing liquids to preserve their natural flavor. Rinsing canned goods under cold, running water for 30 seconds can help.

 

 

Cause Bloat: Processed Meats

Salami, bologna, and hot dogs, along with other luncheon meats, are high in hard-to-digest fat and bloat-inducing sodium. Stay away from these meats, or opt for alternatives like carved turkey for your lunchtime sandwich

9 Foods to Beat the Bloat, Plus 9 Foods to Avoid Read more: What Causes Bloating

Pick Potassium-Rich Foods

This mineral helps regulate the fluid balance in your body, keeping bloat at bay. High-potassium foods include bananas, cantaloupe, mangoes, spinach, tomatoes, nuts, and asparagus — which contains an amino acid called asparagine that (bonus!) acts as a diuretic to flush excess liquid out of your system.

 

 

Keep Your Mouth Shut

Beware of habits that cause you to swallow excess air — like chewing gum, drinking through a straw, smoking, and talking while you’re eating, Raymond says.

 

 

Cut the P.M. Carbs

Starches like bread and pasta may cause you to retain water. Lay off them before bedtime to keep from waking up puffy.

 

 

Can the Soda

The bubbles in carbonated drinks will make your belly pooch out. Stick to plain water, says Jeannie Gazzaniga-Moloo, R.D., a spokesperson for the American Dietetic Association.

 

 

Can the Soda

The bubbles in carbonated drinks will make your belly pooch out. Stick to plain water, says Jeannie Gazzaniga-Moloo, R.D., a spokesperson for the American Dietetic Association.

 

 

Prep for PMS

If you tend to swell up before (or during) your period, be sure you’re getting enough calcium (1,200 mg a day) and magnesium (200 to 400 mg daily) in your diet; both nutrients have been found to help relieve PMS symptoms such as bloating. You can also pop Midol, which contains two mild diuretics.

 

 

Apply Pressure

To help evacuate gas, says Raymond, try massaging your abdomen in the direction of your GI tract: Press your fingers near your right hip; slide up toward the ribs, across and down near your colon in a circular motion. Sounds weird — but it works!

 

 

Nibble on Parsley

Add fresh, chopped parsley — another natural diuretic — to meals.

 

 

Pop a Probiotic

These “good bacteria” (found in supplements and in cultured milk products such as yogurt) can keep you regular and bloat-free, Gazzaniga-Moloo says. In fact, women with irritable bowel syndrome — characterized by abdominal pain, bloating, constipation, and/or diarrhea — who took the probiotic strain B. infantis for four weeks noticed less bloating than those on a placebo, one study shows. Check labels for this strain (which can be found in the supplement Align), or find a similar strain in Dannon Activia yogurt.

 

 

Get Moving

Fight constipation by walking for at least 15 to 20 minutes each day to keep food moving through your digestive tract, Raymond suggests. Working up a sweat also releases fluids.

 

 

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