10 Ways to Stay Active Between Workouts

A big part of the fitness lifestyle is to stay as active as possible when you aren't working out! By staying active, you keep your fat burning enzymes and metabolism active.

Don't make the mistake of laying around as much as possible until your workout. Research proves that your fat-burning enzymes SHUT DOWN when you SIT DOWN! Get up and move around during the day to keep your metabolism ramped up all day and burn more fat and calories.

You can't always workout. You have to let your body recover and rebuild itself. Over-training is common with many people. How do you know if you are over-training? Here are some signs:

1. Sluggishness
2. Lack of control during exercises
3. Longer rest periods are needed between sets
4. You are usually tired before your workouts
5. You are stressed out (when exercise should be your stress-buster!)

Here are 10 Ways to Stay Active between Workouts:

1. walk 30 moderately-paced minutes,
2. go swimming or play water volleyball,
3. walk-in-place while you watch television,
4. take a 30 minute bike ride after dinner,
5. take walking breaks at work,
6. walk or bike when you can instead of driving the car,
7. walk your dog,
8. do yardwork, (stop putting it off),
9. do your house chores (right!) and
10. walk at least 5 minutes every waking hour.

Remember, all movement burns calories. If you have other ideas, let us know!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Top 5 "No-Brainer" Fat Loss/Weight Loss Tips

You should be able to do some fat loss and weight loss techniques without even thinking about it--they are called "no-brainers." Instead of waiting for the next big fat loss secret (lie) to hit the market, just use some good ol' horsesense and start burning more fat!

Here are my Top 5 "No-Brainer" Fat Loss Tips:

1. If you severely limit candy, donuts, cookies, sugary drinks, calorie-packed desserts and other sugary products (while continuing to exercise), you will burn belly fat and lose weight.

2. Walk as much as possible (i.e., stay active during the day), exercise 4-5 days a week, stay with your meal plan at least 90% of the time and you will burn fat and lose weight!

3. If you don't replace bad foods (like sugary foods) with good foods like fresh fruits, you will probably continue to eat massive amounts of sugary foods. Try the replacement method--it works!

4. If you don't REALLY COMMIT to improve your quality of life with exercise, healthy nutrition, active lifestyle, etc., you probably won't change your bad habits for very long!

5. If you continue to try every new fad diet that hits the market (to get quick weight loss), you will continue to see your weight yo-yo and your health worsen.

Make the commitment to fat loss with regular weight training and cardio exercise! In time, this will burn fat, give you a lean body and good health!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

Top 3 Metabolism Boosters to Burn Fat

Keeping your metabolism active and ramped up is a matter of consistently doing the things that work. You need to do the things that significantly speeds up your metabolism day to day and over the longhaul.

Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself). You don't need to strictly count calories but you do need to have a good idea of how many calories you need each day to reach your goals.

Here are my Top 3 Metabolism Boosters to Burn Fat:

1. Do not skip meals (eat 4 to 6 small meals a day). Eating regularly, or about every 3-4 hours, keeps your metabolism humming during the day. Starving yourself or severely cutting your calories will only slow your metabolism and cause your body to store fat as a survival mechanism.

The type of food you eat and timing of what you eat is very important for your metabolism to work properly. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly.

Some of you have thrown your metabolisms "out of wack" by consistently eating "like a bird." If you have been eating 900-1,000 daily calories (to lose weight quickly) for a long period of time, your metabolism is messed up.

Quick weight loss leads to slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels, disrupted sleep patterns, short-term results and yo-yo dieting!

Eat protein with every meal. Your body has to work harder to digest protein. This burns more calories and also helps you eat less during the day (you will feel fuller for longer).

Protein is also critical to repair and build muscle after a tough strength workout. One of the knocks on fad diets is that you feel like you're starving most of the time.

For example, a study published in Nutrition Research shows that a breakfast including eggs reduces hunger pangs and decreases calorie intake for the rest of the day.

Get a healty meal plan based on foods that you like. You are more likely to comply with a meal plan that you like. Be prepared to eat more nutritious and sometimes more food with less calories.

You need to maintain a caloric deficit (burn more calories than you eat) to burn fat and lose weight.

2. Regular exercise (cardio 3 days a week/weight training 3 days a week). Building muscle mass will speed up your metabolism because your body has to work harder to maintain muscle. If you are doing mainly cardio exercise, you ARE NOT building muscle mass! You have to regularly hit the weights.

The more intense the exercise, the more calories you will burn during and after your workout. So, high intensity interval cardio and circuit weight training will give you more fat burn and calorie burn.

Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.

Breaking up your workouts also works well to speed up metabolism (i.e., two 20 minute workouts instead of one 40 minute workout). Research proves that two 20-minute workouts will burn more fat and calories than one 40 minute workout.

Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more body fat burn.

3. Get enough sleep and stay away from long-term stress. Experts agree that you need 7-8 hours of sleep each night. These two imposters will wreck your metabolism and health!

Psychiatrist and psychotherapist, Tracey Marks, has written a great book entitled, "Master Your Sleep: Proven Methods Simplified."

The book has helped me. In particular, my busy lifestyle can sometimes affect the quality of my sleep. You'd be surprised at how many disorders there are that can hinder your sleep patterns.

Do these 3 things on a consistent basis and you will get the fat loss and weight loss you want!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

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Top 5 On-The-Go Workouts To Burn Fat

Working out on-the-go is popular for one main reason: it is a timesaver! The pace of life gets more frantic as technology progresses (it should be the opposite!). You still need to workout to improve your health, energy and well-being. Technology won't burn fat and eat right for you.

And, just because you're always crazy-busy, it does not protect you from being stressed-out, overweight and out-of-shape! You gotta get the workouts in on a regular basis.

Keep your exercise equipment with you. Pack up your gym bag, dumbbells, medicine ball, swiss ball--be ready to "exercise on-the-go."

Here are my Top 5 On-the-Go Fat-Burning Workouts:

1. Keep your walking/running shoes with you! Walk as much as possible during the day. This will keep your fat-burning enzymes active all day. After work, do a quick 20-minute interval cardio workout. Just find a school ground nearby and get after it.

2. Take advantage of dead time and get in your workout. Here's an example: Exercise during your kid's practices. Why sit around for 1-2 hours watching kids practice? You could get in a good 30-minute bodyweight workout.

3. Take advantage of running trails in your neighborhood. These trails usually have exercise stations so you can mix in pushups, pullups, inverted rows, lunges, step ups, squats, etc. between running intervals. This is one of the best fat-burning workouts.

4. If you're traveling overnight, do a bodyweight workout in your hotel room or workout in the hotel gym. You could download a good workout on your iPhone. Some of you travel for work 3-4 days every week. If you don't exercise on-the-go, you probably won't exercise at all.

5. Do an old-fashioned home workout before or after work. It takes away the excuse of "I don't have time to go to the gym." Download these Free 20-minute fat loss workouts!.

The truth is that you have plenty of time during the day to get in your workouts! Just commit to do it.

Do you have your own stories of "exercise on-the-go?" Let us know!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

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