photo courtesy freedigitalphotos.net

The main key components to a successful fat loss plan for women often get lost in the minutia.  By that I simply mean that we get so caught up in all the little details that we lose sight of the fundamentals or shall we say basic scientifically proven principles to successful fat loss.

Now that’s not to say that the details aren’t important.  They definitely are, because with them you can accelerate your results and even hone in on some pretty specific goals.  But if you are simply looking to reduce fat in your body, then there are only a few basic ideas you need to know and practices you’ll want to put into play.

Diet – Okay, so the concept of nutrition is not new news to you I’m sure.  But hopefully some of the details shared here will either be a great reminder or cause the light bulb to turn on for a tremendous “ah-ha” moment.

The bottom-line with fat loss is…calories in vs. calories out.  Period.  End of story.  Barring some medical reason that would that contradict that science, the irrefutable method of losing fat starts by taking in fewer calories than your body burns.

Having said that, it’s not to say that certain tweaks here and there couldn’t accelerate results.  For example, while still monitoring your total number of consumed calories, eat protein with every meal.  Protein helps to increase insulin sensitivity.  (Insulin resistance is a contributor to fat gain.)  Plus, protein has been found to be more satisfying than fat and carbs thus there is a tendency to not want to eat as much due to having the feeling of being full.

Exercise – Once again, another topic that is not new.  However hopefully, this will cause an additional flip of the light bulb switch.  The big secret being to simply…move.  Adding activity via exercise helps burn calories and help use up some of the calories consumed through the course of the day.  And the fat loss exercise itself that you can do is simply walk for 30 minutes a day.  Whether it is outside, in a gym, or a treadmill at home it doesn’t matter.  Just get your body moving.

(Here is a fat loss plan that implements all 3 keys to fat loss.)

The finer details of exercising to lose weight are that the way you exercise can accelerate results.  For example, a high intensity interval training (HIIT) cardio workout can burn twice as many calories as as walking does…and in half the time.

Track your progress – There are a number of benefits in tracking your progress.  One is simply the motivational boost you get when you see results.  Another is the benefit of analysis.  That is because by tracking your progress you can see what is working and what is not.  In addition, with what you see through your tracking, you’ll be able to tell whether it’s time to go to the next phase in your training.

With your tracking, be sure to document all facets that impact the changes in your body as a result of the fat loss.  For example, keep track of waist and hip and any skinfold measurement.  Note also the information that pertains to body fat percentage, BMI, heart rate, and training intensities.  As your efforts reduce fat in your body, you’ll have to adapt your fat loss plan to continue working in the most effective manner.

(I used a fat loss plan for women that really gave me the results I was looking for.  If you’re ready to get results in your fat loss efforts, check this out!)

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I am posting the article here, courtesy of my friend Mike Geary. You may have heard of him. He created the site, the Truth about Abs. From his credentials, you can see he’s got some background in this stuff to back up what he is saying…but if you ask me, his picture speaks even louder. J

Read what he says about fats in your diet…find out what’s okay to eat…and what’s not!!! Oh, and if you’re interested in learning more about how he built an incredible body, check out his program here. It’s another F-A-N-T-A-S-T-I-C method of fat loss for women.

Whorush: 3 sites by this AdSense ID

Whorush: 3 sites by this AdSense ID

Here’s the article from:   http://www.truthaboutabs.com/dietary-fat-article.html

The Shocking Truth about Dietary Fats and Saturated Fats

You’ve been deceived into thinking that saturated fats are bad for you, but let’s look at some facts below…

by Mike Geary – Certified Nutrition Specialist, Certified Personal Trainer

I’ll preface this article by saying that it will help if you have an open mind and accept that some of these facts are a slap in the face to politically correct nutrition in this day and age where fats are admonished by many doctors, health “experts”, and the mass media.

To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes will proceed normally.

On the other hand, if you eat man-made, heavily processed, chemically altered fats (damaged fats) that are found in most processed foods, your cellular function will be impaired as these damaged fats become part of your cell membranes, the body will have to work harder to operate correctly, and degenerative diseases can develop.

In addition, healthy dietary fats are necessary for optimal hormone production and balance within the body and are therefore essential for the muscle building and fat burning processes. Other important functions that dietary fats play in a healthy body are aiding vitamin and mineral utilization, enzyme regulation, energy, etc.

I cringe every time I hear so called “health experts” recommend restriction of dietary fat, claiming that a low-fat diet is the key to good health, weight loss, and prevention of degenerative diseases. Restriction of any one macronutrient (protein, carbs, or fat) in your diet works against what your body needs and can only lead to problems.

All three basic macronutrients serve important functions for a lean, healthy, and disease-free body. As Dr. Mary Enig, Ph.D, and one of the leading fats researchers in the world, notes in several of her books and articles, there is very little true scientific evidence supporting the assertion that a high fat diet is bad for us.

For example, if these so called “health experts” that admonish fat are correct, and a low-fat diet is the solution to good health, then why did traditional Pacific Islanders who typically obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), remain virtually free from heart disease, obesity, and other modern degenerative diseases (that is, until Western dietary influences invaded)?

Also, why did traditional Eskimo populations, consuming up to 75% of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), display superior health and longevity without heart disease or obesity?

Why did members of the Masai tribe in Africa remain free from degenerative diseases and maintain low body fat percentages on diets consisting of large quantities of raw whole milk, blood, and meat? What about the Samburu tribe of Africa, which eats an average of 5 times the quantity of dietary fat (mostly from raw whole milk and meat) as overweight, disease-ridden Americans, yet Samburu members are lean, healthy, and free of degenerative diseases?

What about traditional Mediterranean diets, which are known to be very high in fat in some cases (sometimes up to 50-70% fat), and are also well known to be very healthy?

These examples of high fat diets and the associated excellent health of traditional populations around the world go on and on, yet it seems that many doctors, nutritionists, and media outlets still ignore these facts and continue to promote a diet that restricts dietary fat intake.

Well, the problem is that the good fats (the natural unprocessed health promoting fats) have gotten mistakenly lumped together in nutritional advice with the deadly processed fats and oils that make up a large percentage of almost all processed food that is sold at your local grocery store, restaurant, deli, fast food joint, etc. These deadly processed fats are literally everywhere and almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body with.

Take note that I’m not recommending following a super high fat diet (although technically this can be more healthy than a high carb diet as long as you choose healthy fats).

However, in most cases, active individuals that exercise on a regular basis certainly also need adequate supplies of healthy carbohydrates for energy and muscle glycogen replenishment as well as good sources of protein for muscle repair. The above examples of the high fat diets of traditional populations and their corresponding excellent health were simply to prove the point that you don’t need to be afraid of dietary fats as long as you make healthy natural choices and stay within your daily caloric range to maintain or lose body fat (depending on your goals).

Following is a list of some of the healthiest fatty foods (some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all costs:

The Healthy Fatty Food Choices:

• Coconut fat: Coconut fat is approximately 92% saturated fat, yet surprisingly to most people, is considered a very healthy natural fat. The health benefits of coconut fat lie in its composition of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of coconut fat is a MCT called lauric acid, which has very potent anti-microbial properties helping to enhance the immune system. Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat. Coconut oil is also an excellent cooking oil for stir-frying, etc. since saturated fats are much more stable and do not oxidize like polyunsaturated oils when exposed to heat and light, which creates damaging free radicals. The best sources of healthy coconut fat are organic coconut milk, virgin coconut oil (available at http://coconut-info.com), or fresh coconut.
• Extra virgin olive oil: Olive oil is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin” olive oil, which comes from the first pressing of the olives and has higher quantities of antioxidants. Unlike most other oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents and is one of your healthiest choices for liquid oils. Try making your own salad dressing by mixing a small amount of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with highly processed and refined (chemically damaged) soybean oil extracted with industrial solvents.
• Dark, bittersweet chocolate (>70% cocoa): The cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly healthy stearic acid), 38% monounsaturated fat, and 3% polyunsaturated fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content. Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 55% cocoa, leaving the remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality dark chocolate that lists its cocoa content like Chocolove Extra Dark (77%) or Dagoba New Moon (74%), which contain mostly cocoa and very little sugar. Keep in mind that although dark chocolate can be a healthy treat, it is still calorie dense, so keeping it to just a square or two is a good idea.
• Avocados or guacamole: The fat in avocados (depending on where they’re grown) is approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps, sandwiches, or quesadillas.
• High fat fish such as wild salmon, sardines, mackerel, herring, trout, etc.: Just about any fish or seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat fish listed above are the best sources of omega-3’s. Due to the radical switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in our food supply during the middle of the 20th century, the average western diet is currently way too high in omega-6’s compared to omega-3’s, which wreaks havoc in your body. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds can help bring you back to a better ratio of omega-6/omega-3. I also recommend Krill Oil, which has been shown to possibly have even more health benefits than standard fish oil
• Nuts (any and all – walnuts, almonds, peanuts, cashews, macadamias, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and other trace nutrients. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in oil. Instead, choose raw or dry roasted nuts.
• Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds): All of these seeds are great sources of natural unprocessed healthy fats. In particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free radical production. Therefore, freshly ground flax seed is the only way to go. Instead of using the store bought ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad. If you’re using a flax oil, make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to prevent it from going rancid. NEVER cook with flax oil!
• The fat in organically raised, free-range animals: This is where most people have been misinformed by the mass media. Animal fat is inherently good for us, that is, if it came from a healthy animal. Human beings have thrived on animal fats for thousands of years. The problem is, most mass produced animal products today do not come from healthy animals. They come from animals given loads of antibiotics and fattened up with hormones and fed un-natural feed. The solution is to choose organically raised, free-range meats, eggs, and dairy. At this time, the price is still a little higher, but as demand grows, the prices will come down. I’ve found an incredible website that actually offers free-range grass-fed meats delivered right to your doorstep at very reasonable prices. Believe me, it’s very hard to find grass fed meats at any grocery stores, so I was pleased to find this site.

The Deadly Fatty Foods:

• Hydrogenated oils (trans fats): These are industrially produced chemically altered oils subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching and deodorizing agents…..and somehow the FDA still allows this crap to pass as food. These oils aren’t even worthy of your lawnmower, much less your body! They’ve been linked to obesity, heart disease, diabetes, cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind, margarine, or shortening, protect yourself and your family by choosing something else.
• Refined oils: Even if the oils are not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called “healthy” canola oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and deodorizing processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and even many canola oils have been damaged by this refining process (unless they say “virgin” or “cold expeller pressed”). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food supply.
• Anything deep fried: including tortilla chips, potato chips, French fries, donuts, fried chicken, chicken nuggets, etc. All of this crap shouldn’t even pass as real food in my opinion!
• Homogenized milk fat – Milk fat is a very healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized, non-homogenized, full fat dairy products. Once again, food processing ruins a good thing by pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body. Unfortunately, you will find it almost impossible to find raw milk in the US unless you personally know a farmer. Check out http://www.realmilk.com for more info on the benefits of raw milk and to find out if it’s available near you. As an alternative, cultured dairy products like yogurt have at least had beneficial microorganisms added back to them making them better for you. Realistically, since you probably won’t find raw milk, sticking to skim milk is the best option to avoid the homogenized milk fat. If you use butter for cooking, your best option is grass-fed butter.

I hope this article has shed some light on the truth about dietary fats and made you realize their importance in a healthy diet.

A fully comprehensive analysis on dietary protein, carbohydrates, and fat, and how to compile all of this information into a diet that promotes a lean healthy body with a low body fat percentage is provided in my book “The Truth About Six Pack Abs”. Give it a try and you won’t be disappointed!

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Well, I’m going to make life easy for all of us ladies by letting you know what the best exercise for fat loss and tell you why…(There is so much science to the why part though, so I’ll try to keep it short. ;0) )  To answer the question though, I have to ask you a question.

What is YOUR goal?  Why?  Because the exercise option you choose is dependent on what you are trying to accomplish fitness and health wise.

So let’s break it down here…

First, I will list some of the most common goals women have regarding health and fitness as it relates to weight loss.  Then next to that, I will give an exercise method that will help to accomplish that goal.

• Steady, easy fat loss with no set time frame to meet your goal - The best exercise is simply one that let’s you move.  That can be walking, riding your bike, light resistance training, playing in the pool, etc.  You’re not trying to elevate your heart rate in these examples.  You’re simply trying to burn a few extra calories.  Maintain the same consumption of calories or reduce them slightly and you will see the excess weight steadily decrease over the course of time.
• Consistent fat loss that occurs over a shorter course of time - Incorporate any form of cardio training at a moderate intensity level along with a weight training program that will you have to put some effort into.  (In this instance for example, you’ll want your heart rate moderately elevated during both your cardio and resistance training.)  This intensity level will increase the number of calories burned in a workout as compared to that training listed in the first goal.  Plus, the weight training will likely add a small amount of muscle to your body which will contribute to a more active metabolism and again, as a result burn more calories…even at rest.  Gotta love that huh?  Cut down on the number of calories consumed and even better results can be achieved!
• Fast fat loss in the shortest period of time -  (You asked for it, you got it!)  This goal requires high intensity cardio work and training with weights.  This goal means you’re are pushing yourself consistently during your workouts.  Your heart rate would be at max or near max in the majority of your training sessions including both the cardio and weight training portions.  The benefit here is that with this intensity, the extra calories continue burning for 24 to 48 hours after your workout.  In addition, the weight lifting builds muscle which as said before, increases metabolism and means you body burns more calories just to sustain itself.

Now, before you decide to avoid the later two goals because you’re really concerned about adding big bulky muscle, let me put your mind at ease.  Your muscles WILL NOT get that big.  As females, we don’t produce the hormones necessary to build big muscle.

What I can assure you of though is that there will likely be some muscle gain.  Fortunately, that only contributes to a firm, shapely looking figure with the curves and definition you want!

The good news about the exercises above though is that you can mix them up as well.  If you don’t have a specific goal set yet, then change it up.  If you’re feeling strong and full of energy, do the high intensity work.  If you’re feeling a bit run down, stick to the lower intensity exercise.  Either way, the good news is that fat burn WILL happen!!!

To help you get started here is a sample treadmill fat burning workout for you to try!

In a nutshell ladies, that is it.  As I said before, there is a whole lot of science behind this stuff and my explanations were extremely abbreviated.  If you have questions, leave a comment below or contact me at fatlossforwomen26@gmail.com and I will get you the answers.

Best wishes to your health and fitness success,

Jo

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Dieting for fat loss

If dieting were as easy as following the “scientific” rules to losing weight, heck we all would be our ideal weight, wouldn’t we?  Wouldn’t you?

No, success in dieting for fat loss for many women who want to lose weight is often more dependent on filling the need to satisfy the taste buds, calm the mental battle that deals with the thought of deprivation, boredom, habits, and so many other little things.

It’s because of this truth that I had to share the following article with you.  It is such a great read.  And you know, I think I actually let out a sigh of relief after reading it because I felt like my constant battle with my weight diet…had just come to an end.

Once you read this, I think you’ll find you’ll have a little less stress and worry too.  See if these new rules regarding dieting for fat loss will make your road to losing fat a less difficult now as well.

Quit playing hunger games. The new rules of dieting will surprise you — and keep you slim and satisfied.

By Melissa Daly

Quality Versus Quantity

If you’re anything like me, I’m betting this will sound familiar: You try to eat right. And you exercise regularly. But still those last five pounds don’t want to budge. So what’s up with that? Turns out, much of the conventional weight-loss wisdom is just plain wrong, many experts say. It’s not about deprivation or getting more veggies or eliminating certain food groups from your diet. Instead it’s about a smarter and more enjoyable way of eating every day that will give you energy, boost your mood, and help you reach your happy weight and stay there. Here top nutritionists spill the new diet dos they swear by.

Find your balance.

Calories in, calories out. We’ve been told that dropping pounds or maintaining our weight rests solely on this simple equation. Wrong! “In reality, not all calories are created equal,” says dietitian Ashley Koff, RD, a coauthor of Mom Energy and a FITNESS advisory board member. “Quality is just as important as quantity.” Here’s why: Munching two 100-calorie packs of cookies for your midmorning snack gives you a total of two to three servings, or about 36 grams of carbs, and very little protein. Your body uses just 15 to 20 of those grams of carbs for energy, and unless you’re highly active, it will probably store the rest, Koff explains. As a result, you end up gaining weight rather than losing it.

Stop the calorie obsession and focus more on balancing your nutrients. “Every time you eat, aim for ­unlimited amounts of nonstarchy vegetables and one serving each of carbs — whole grains, fruits, or starchy vegetables, like carrots and corn — protein, and healthy fat,” Koff says. Consuming foods in every category gives your body a steady supply of energy all day with no fattening side effects. So instead of cookies for your prelunch snack, nosh on an apple and some nuts or vegetables and a little dip made from low-fat Greek yogurt.

Stop the endless grazing.

Some of us have done away with breakfast, lunch, and dinner in favor of the six small meals many experts tout as the key to staving off hunger and losing weight. But this strategy can easily backfire if small meals creep into traditional-size ones or turn into all-day snacking. The trouble is, when you’re nibbling a little bit here and there, it’s hard to keep track of how much you’re putting away. “Plus if you’re not getting full at any given time, it sets you up to consume even more overall. There’s something psychologically and physically satisfying about eating a complete meal and having that truly full feeling rather than just taking the edge off your appetite every hour or two,” says Marjorie Nolan, RD, a spokesperson for the Academy of Nutrition and Dietetics. At meals, it’s typical to have several different dishes, but grazers may munch on just one thing, like pretzels. That means you can down a whole bag and still walk away unsatisfied, Nolan explains.

Instead of picking at food all day, shoot for three meals and two snacks or five mini meals. Be sure to combine a few tastes and textures at each sitting, like carrot sticks and whole wheat crackers dipped in hummus, or half a sandwich. Plan small meals in advance so you aren’t tempted by — or stuck with — whatever open bag happens to be within reach. And write down what you eat so you keep tabs on just how much you’re consuming.

Give yourself an afternoon treat.

Good news: It’s healthier to hit the vending machine than to go hungry. The typical stretch between lunch and dinner is too long for blood ­sugar levels to remain stable without a calorie infusion, says nutritionist Dawn Jackson Blatner, RD, a FITNESS advisory board member. Your best bet: “If you tend to get famished at 3 p.m., don’t fight it, plan for it,” she says. Keep healthy snacks like apples, almonds, string cheese, and pears at the office and you won’t have to scramble for something to eat.

If you didn’t bring your own, no biggie, just choose wisely at the machine. “Sunflower seeds and peanuts are superhealthy, a chocolate chip granola bar is a smarter cocoa fix than a candy bar, and baked chips or popcorn is better than regular chips for a salty crunch,” Blatner says. Pass up fruit snacks in favor of the real thing from the corner deli. Absolutely gotta have chocolate candy? Opt for a plain Hershey’s bar or peanut M&M’S which are slightly lower in calories and saturated fat and sugar and have slightly more fiber and protein than other bars.

What to Eat

Stock your kitchen for success.

You can buy all the veggies you want, but that doesn’t mean you’re going to eat them, especially if they’re hidden away in the produce drawer. “Healthy eating is about having the right foods ready and waiting for you,” says nutritionist David Grotto, RD, the author of 101 Foods That Could Save Your Life and a FITNESS advisory board member. “Bust fruits and veggies out of crisper prison, wash them, cut them up, and put them at the front of the center shelf in your fridge. You’re more likely to eat whatever is directly in your line of sight.” Keep the following foods on hand to make whipping up a healthy meal or snack easier than ordering takeout.

Milk
Research has shown that two glasses of nonfat milk after exercise helps you gain more muscle and lose more fat.

Full-fat cheese
Go for a little bit of the good stuff instead of too much of the skinnier version. “You’ll end up eating more of the low-fat cheese if you’re not fully satisfied by it,” Grotto says.

Greek yogurt
“It has more protein than regular yogurt, and it’s extra creamy. Use it in place of sour cream or crème fraîche in chilis, ­sauces, potatoes, and dips,” Grotto says.

Frozen vegetables
Just three minutes in the microwave and they’re ready for you to add them to salads, soups, or stir-fries or to munch on them for a snack with a little hummus or salsa.

Healthy frozen meals
Look for entrees of less than 400 calories, with at least three grams of fiber and less than 500 milligrams of sodium.

Low-sodium lunch meat
Eat it in sandwiches made from whole-grain bread, or roll it up with veggies and hummus in the middle.

Cleaned and portioned frozen fish fillets
“Once it’s defrosted, salmon takes just minutes to prepare,” Grotto says.

Canned beans
“Rinse and then put a handful into soups, stews, and salads for protein and fiber galore,” Grotto suggests.

Whole-grain cereal, crackers, and pasta
Chose ones with at least five grams of protein and three grams of fiber. The protein will keep you feeling satisfied, and the fiber delivers long-lasting fullness.

Peanut butter
“It’s packed with protein and antioxidants, especially resveratrol, which has been found to help fight cancer and heart disease,” Grotto says.

Canola oil
This heart-healthy monounsaturated fat is the perfect choice for sautéing because it has a high smoking point. “Store it in the fridge, because oils become rancid when exposed to heat and air,” Grotto advises.

Eat more potatoes.

Sounds like diet blasphemy, right? During the low-carb craze, it was drummed into our heads that spuds packed on pounds, so we avoided them at all costs. But now the thinking has changed — and how! Potatoes are actually a nutrient powerhouse, says Elisa Zied, RD, the author of Nutrition at Your Fingertips. “They’re loaded with vitamin C and potassium, and they’re a good source of fiber, which fills us up and helps keep cholesterol levels healthy,” she explains. “Potatoes with red or purple skins also contain carotenoids and other antioxidants that fight damage from free radicals that can cause disease.” In recent research, purple potatoes have also been shown to reduce blood pressure without causing weight gain.

Stop shunning spuds and start adding them to your plate. One ­medium potato (or a cup of diced or mashed) counts as one serving of vegetables. Because potatoes are starchy, round out your meal with a colorful second veggie, like broccoli or tomatoes.

How to Stay on Track

Be a restaurant snob.

You already know to pick grilled over fried; ask for less cream, butter, or oil in your food; and request that half your meal be wrapped in a doggie bag. But there are other smart ways to prevent dining out from blowing your good intentions, says Katherine Tallmadge, RD, the author of Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations. Try her strategies:

Keep an open mind. Italian food is heavy, Asian is light — right? Not so fast. “With Thai or Chinese, there’s a lot of deep frying and also tons of oil in stir-fries,” Tallmadge explains. Italian dishes like grilled fish or pasta primavera, though, tend to use less. Open to something new? “Try Vietnamese, which is full of grilled meats and vegetables, soups, and salads,” Tallmadge says.

Go out to lunch. “If you’re going to indulge, do it midday rather than in the evening,” Tallmadge advises. “That way, you can cut back at dinner to even out your calories for the day. Bonus: Lunch is usually cheaper, so you can afford a nicer place. Speaking of which…

Spend smarter. With any cuisine, fancier often means healthier. “Higher-end places use good-quality ingredients in smaller amounts, while midlevel and lower-end places frequently overuse lower-quality meats and cheeses in huge portions,” Tallmadge says. Save your cash for one outing a week to a swanky spot instead of three stops at a chain.

Split up your order. Ask to start with a salad or vegetable soup — and eat it — before choosing your main course. “Doing this will help you make a better decision,” Tallmadge says. In all likelihood, you may only be hungry enough for an appetizer rather than a full entrée.

Weigh in weekly.

Some experts claim that the scale keeps dieters accountable; others believe it makes them frustrated, demoralized, and focused on pounds instead of wellness. The bottom line: How often you should take a reading comes down to knowing yourself, says Madelyn Fernstrom, PhD, the founding director of the University of Pittsburgh’s Medical Center’s Weight Management Center and a FITNESS advisory board member. “Research indicates that once a week is good and once a day is probably even better for some people. But if seeing a number that’s even slightly off makes you want to throw up your hands — especially toward a box of Girl Scout cookies — use a different gauge, like the fit of your favorite jeans.

To benefit from weighing in, pick one day and time each week to do it, like first thing in the morning, when you’re naked and after you’ve hit the bathroom, when most people typically weigh the least. If you don’t like the readout, consider the reasons it might be up: Got your period? Had salty food for dinner last night? If none of those applies, look at where you stand for the month. “Plus or minus less than two pounds during the course of a month is essentially weight-neutral. You’re doing great; you’ve discovered how to maintain,” Fernstrom says.

Pull out of a diet tailspin.

Many women are prone to all-or-nothing thinking when it comes to food. You know, you do great all week, then one big cupcake at the office birthday party and, well, the day is shot, so you may as well order greasy takeout for dinner. “People don’t gain weight from one diet lapse, but rather from how they respond to it,” says FITNESS advisory board member Kathy McManus, RD, director of the department of nutrition at Brigham and Women’s Hospital in Boston. “Instead of feeling like a failure and giving up on the rest of the day, shake it off and move on.” The way to do that is not by punishing yourself with celery for dinner. “Just set one specific, positive goal for the next day, like eating two pieces of fruit,” McManus says, then carry on as usual. “You’ll be surprised how accomplishing one simple thing can restore your courage and put you back on track for success.”

Originally published in FITNESS magazine, May 2012.

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/easy-healthy-eating-tips/

And so now I’m curious.  What do you think?  Will these tips help you with your dieting for fat loss.  Leave a comment and let me know.  :0)

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Well, that’s kind of good news isn’t it? That means you’re not alone. The problem is that knowing you’re not alone still doesn’t get you to your goal of fat loss. This I absolutely understand, especially when I have felt this way so many times myself.

However, as the title of this article says there are what I call “not-so essential” essentials to female fat loss that I really think you and all women in general need to be aware of when it comes to losing weight. I would like to share them here. Hopefully, you’ll find this information helpful to you in your journey.

Before I share them though, I wanted to explain what I mean by “not-so essential” essentials. These are the items that aren’t often referred to by the weight loss gurus as a necessity for reducing fat and decreasing your weight…you know what I mean?

It’s like you’ll always hear about the diet and exercise routines. The things that are pretty much absolute musts. And while I would absolutely agree that following an appropriate diet and exercise routine is a requirement for dropping the weight, I think there are other things that go with it along the way that will give you a HUGE push and needed motivation to help fill in the blanks.

That’s what I want to cover here.

The first weight loss “not so essential” essential we already just covered. That one I believe is knowing that you’re not alone. Even though it seems as though you’re the only person on a fat loss journey who has ever experienced what you are going through, I can assure you that nearly every single other woman who has tried to lose excess weight has also felt the same things, said the same things…did the same things.

Having said this, that doesn’t mean that what you’re experiencing isn’t important or individual to you, it just means that others have gone through it as well. Simply knowing that this experience is shared among all who take is journey can provide comfort and some relief as well as encouragement and motivation.

And so no…you’re not a freak. ;0)

Here are the other 4 “not-so essential” essentials:

• Buddy – someone to talk to, a shoulder to cry on, a person to vent to…and more. You know in my journey through fat loss, I found that having a buddy you can turn to and just say, “Wow, I blew it today and didn’t go workout or telling her that I am really struggling with sugar or chocolate, (my big downfalls) today goes a long wait to keeping you from draggin’ yourself down and beating yourself up over your diet blunders.

Another thing though that they can do is be your motivation to get you to the gym when you don’t feel like working out or even keep you on the straight and narrow with your diet when you feel like cheating…especially if he or she goes to lunch with you. (That has helped me on many occasions simply because the temptation for a high calorie meal is too great.)
Cheat meal/day, unless you can’t get back on the wagon afterward – I found this to be a biggie personally. Diets usually give a strong feeling of denial and sacrifice. It’s the tendency that you must forego or give up things that wreak havoc on your weight loss mind set.

When you allow yourself a cheat day or meal, you know you won’t forever be without chocolate, sugar, chips, etc. That helps remove the anxiety that comes with the thought that restriction, going without, or not being able to partake, brings. Keeping in mind however the caveat those goes with this which is that you can get back on the wagon when the cheat meal is over.

(A quick note about the cheat day/meal – in some cases a cheat meal is almost a requirement to replenish depleted glycogen stores in the muscle and help weight loss continue to progress.)

• Measure – motivation is everything…or, almost everything when it comes to reducing fat. I mean, let’s face it. If you’re not motivated to go on a diet, exercise, get proper rest, etc., losing fat is simply just not going to happen. Measuring can provide that motivation.

Why?

Because it helps you see results. When a scale with a number doesn’t show any changes, seeing a tape with a smaller waist measurement will. And those results are SUPER motivating. That motivation has the effect of like when a male and female rabbit gets together. It just keeps multiplying. Seeing changes keeps you motivated to keep on track, keep moving you forward, and may even help you accelerate your efforts. At least that’s been the case for me and I believe it will be for you too!

• Support system – having people around you to talk to, encourage you, comfort you, and understand you is so important when it comes to taking on this journey. And while a buddy is more personal, a support system can bring together a network of people who can help each other along the way.

Support systems can be your family, circle of friends, members of weight loss organizations, people of forums. They are typically always available to help and always around to give the encouragement and support you need along your path.

• Love yourself – patience & forgiveness (guilt is a cruel adversary)- Wow, I cannot tell you how important this one is. If you should stumble or fall along the way, it’s okay. If you’re progress is slow, it’s okay. If you have a bad day and you’re just not where you want to be on your journey…IT’S OKAY.

The best way to make it to your final destination is by loving yourself along the path. While getting frustrated, sometimes disappointed, or even downright disgusted with yourself may sometimes happen, if you ultimately love yourself along the way you’ll find more happiness during AND after your journey. You’ll stay on the path and be absolutely ecstatic with your results once you’ve met your fat loss goals.

I’d love to hear what things you have found to be important contributors for you in reducing fat and dropping weight.  Please share your comments below.

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When it comes to my personal eating habits that get in the way of meeting my fat loss goals, sugar consumption is my biggest foe.  I have a major sweet tooth that began way back when I was just a little girl.  It started with consuming spoonfuls of table sugar and escalated from there.  The largest offenders are candy and chocolate.

Now-a-days though, I am becoming more aware of the impact of sugar and its impact on the ability to lose fat.  As a result, I’m changing my nutrition to incorporate a healthy fat loss diet and cut out as much sugar as possible.

New reports are now coming out to reveal the true effect of sugar on fat loss. And the truth is quite surprising.

The video above is bringing to light the real effect of sugar on our fat loss attempts. Beyond that though, sugar is not just impacting our obesity levels, it has a much larger negative impact to our overall health. Here are some key points of the presentation:

• No longer is it about “calories in vs. calories out”
• Reducing fat in your diet is not enough, in fact it’s been the contributing factor in the increase in sugar consumption
• Sugar contributes to insulin resistance
• Insulin resistance contributes to fat loss
• Sugar is addictive
• Sugar…contributes to heart disease by increasing LDL cholesterol

A follow up video from CBS news to supplement this information can be seen here…“Is Sugar Toxic?”

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Treadmill fat burning workouts are a great method of fat loss for women. This is true for many reasons. One of the most important is because using a treadmill is quick and easy to use for elevating your heart rate. Plus, minimal equipment is required other than the treadmill and can be done in the comfort of your own home if you own a one.

Another big plus in this type of fat loss workout is that it offers a lot of variety. You can mix up your routine based on the time of the intervals, how you use the treadmill (which I will explain later), and the use of other equipment if desired.

I would like to suggest a couple of sample treadmill fat burning workouts that you can use in your exercise regimen to force accelerated fat burning. But before I do, it’s important to understand what’s happening in these routines to maximize your fat loss efforts. Having that information helps ensure they are done correctly in order to get the most out of them.

(There’s a lot of scientific stuff behind this, but for the sake of ease, I’ll keep it brief and simple. )

An effective and efficient fat burning treadmill workout is going to be one where you work in short bursts of high intensity effort, followed by brief periods of rest. These treadmill interval workouts will get your heart rate close to its maximum and keep it elevated at a higher rate for the duration of your routine.

In this process, your body is trying to keep up with the needs of this stress on your heart, lungs, and many other body systems. (In this case, this is a good kind of stress.) Because of the level of intensity though, keeping up isn’t possible. Therefore, the oxygen you use up in your body, during your interval treadmill workout, gets depleted.

Now depleting the oxygen is kind of like taking out a loan. When you take out a loan you have to pay it back. The technical term of this process is referred to “oxygen debt.” And when oxygen debt occurs, your body has to burn extra calories trying to pay off that debt until it is paid in full.

When you run on treadmill without incorporating these high intensity bursts, oxygen debt is not involved. The result…you burn extra calories, IE: fat, but only while you are working out and for a short time after. However, because of the oxygen debt process occurring in treadmill fat burning workouts, elevated caloric burn continues long after your exercise stops. It can be up to 24 hours or more depending on the length and intensity of the workout.

(Image…running at moderate intensity for 30 to 45 minutes, burning 350 calories and your body returning to normal. Or, running for 20 minutes doing high intensity intervals on a treadmill and burning anywhere from 500 to 1,000 calories! Which would you prefer?)

So for effective results in your interval training, here are a couple of key points in your performance. Keep the intervals anywhere from 30 seconds to 2 minutes. Keep your heart rate at maximum or near maximum. (That place you’ll have to determine either through the predicted max of 220 minus your age, or by using a “Rating of Perceived Exertion” measurement. See the following link for more information: http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html )

Having this information, you’re now pretty set to try these two sample treadmill fat burning workouts.

The first one is fairly simple and is a great routine for beginners.
• 5 minute warm-up
• 1 minute of running at high intensity
• 1 minute and 30 seconds of moderate intensity
• Repeat for 10 intervals
• Cool down at low intensity for 5 minutes

The second changes things up some by using barbells and walking lunges
• 5 minute warm-up
• 1 minute of running at high intensity
• 1 minute of low intensity running
• 1 minute of moderate intensity walking while performing dumbbell curls and arm presses
• 1 minute of high intensity running
• 1 minute of low intensity running
• 20 walking lunges
• 1 minute of high intensity running
• Repeat 5 times
• Cool down at a low intensity for 5 minutes

Safety warnings:
• If at any time you feel dizzy or light headed you should stop the routine immediately.
• Be plenty hydrated before doing interval routines
• Be cautious that towels or other items don’t fall onto the treadmill while you’re running.  (High intensity runs can create considerable vibrations on the equipment.)

As mentioned previously, these interval training routines can be changed up in many ways. Increase the high intensity times and/or decrease rest periods. Add walking backwards on the treadmill or other combinations. Mix and match how you like it most and you’ll have your own personal favorite treadmill fat burning workouts to use.

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Cardio weight lifting…ever heard the phrase?  If you’re like most women, you know what cardio is and are familiar with lifting weights.  But to put cardio and weight training together is like mixing water and oil.

Well before you brush off the concept, let me explain what cardio weight lifting is and why doing it is a better way when it comes to fat loss for women and their goal of losing weight.

Meaning of Cardio Weight Lifting

First of all, what does cardio weight lifting mean?

It means performing resistance training in such a way that not only are you lifting weight to work the muscles, but you are doing your exercises in a manner that is developing your cardiovascular system.  In other words you are doing your weight training in a fashion that is causing you to breathe heavy and get your heart rate elevated.

To achieve this goal, what has to happen is that you are working out at a moderate to high intensity level.  You are lifting weights that require a good deal of effort and there is no rest between exercises.

If you’ve ever been to a “Bodypump” Class at your local gym, you have a great example of a cardio weight training workout if the students’ intensity level is high enough.  This is because in those classes, they are lifting weights, in continuous movements with no rest in between moves…at least not until the song being played has finished.

Having taken some of those classes, I can definitely say they get your heart pumping and you are breathing heavy by the time they are done.  And, if you’re lifting a weight that is challenging for your moves, then your muscles will be talking to you as well.

You can achieve this same goal in a workout you do by yourself simply by doing exercises together in groups of 3 using a moderately heavy weight.  This type of routine is commonly referred to as a type of circuit training.

Cardio Weight Lifting Workout Example

Do 10 to 12 repetitions of the first exercise then move onto the next.  One round of performing each exercise would be a set.  Perform 3 sets without any rest in between the moves.  When you complete the 3 sets, take a 45 to 60 second rest and then move immediately onto the next group of exercises.

By completing this routine you can easily see how the cardio and weight lifting routine is combined together.

Now, while all this information is good to have, you may be wondering how it will help and why this is a better way for women to get rid of the fat and lose weight quick.  I definitely don’t to want to leave you hanging, so keep reading and I’ll explain a few of the reasons why cardio weight lifting is a better option for female fat loss.

As I mentioned in an earlier post, the best way to get to transform your body and display a look of fitness and health is to build muscle and lose fat.  Doing so describes an approach of fat loss vs. weight loss.

One manner to help achieve the fat loss is, and if you’ve been on this site before you know this answer :0), take in less calories than you burn.  Obviously, one manner to do this is to pay attention to your nutrition and consider following a fat loss diet.

Cardio Weight Training Benefits

However, there are ways to accelerate results and that’s where doing a cardio weight training routine will help. It does so in several ways and here are five of them:

• Cardio increases the heart rate which burns more calories than your body does at rest.
• High Intensity cardiovascular work that elevates your heart rate closer to its maximum for an extended period of time creates an “oxygen deficit.”  The details behind what that means will be reserved for another post.  For now just know that a short description means your body play “catch up” after that kind of workout.  As a result, it continues to burn more calories for an extended period of time, even after your training is through in order to get back to a normal, aka “steady” state.
• Weight lifting routines or resistance training that builds muscle or adds lean muscle mass helps increase the body’s metabolic rate.  In other words, the more muscle you have, the more energy that is necessary for it to function.  Energy to fuel your body comes in the form of calories and therefore, you burn more calories just to do normal activities.
• Added muscle that stems from cardio weight lifting routines go a long way to simply redesigning your body.  The cool thing about increasing muscle tissue in your body is that the firm and shapely figure that your new muscle contributes to gives an appearance of a large amount of weight loss, even if the scale doesn’t necessarily support such a big decrease in the loss of fat.
• Cardio weight lifting helps improve your fitness, health, and strength.  This allows your body to function more optimally, improves your immune system, and helps you get stronger to work harder.  The more efficient, healthy, and stronger your body is…the more activities you can do on a consistent basis with higher effort or intensity.  And trust me, when you’re feeling good physically and mentally you become a super-charged battery that could even out do the Energizer Bunny.

Watch this video for a sample cardio weight training routine you can try – Each exercise is done for 30 seconds with a 30 second rest in between moves.

Based on this information, as you can see, cardio weight training offers quite a few benefits for women looking to lose fat.  And when it comes to getting results, cardio weight lifting is a much better way to achieve weight loss than cardio or strength training would provide on its own.

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There are a lot of myths when it comes to weight lifting for fat loss…especially when it comes to women.  This article is going to destroy those myths.  In doing so, you’ll finally be able to take advantage of all the benefits of fat loss for women that come with lifting weights.  That includes a decrease in fat and redesigning your body.

To begin, can I ask you a question.  How much weight do you lift?  When it comes to bicep curls, is it 8lbs, 10lbs, 15…more?

What do you think would happen if you curled 20lb dumbbells in your weight lifting routine?  Does the idea of biceps bigger than your boyfriend‘s or husband’s arms come to mind?  Do you see the body of “Xena-Warrior Princess” with your head on it?

In order to cover the first key in weight lifting for fat loss, let’s start by putting to rest one of the biggest myths of all.  When it comes to fat loss weight lifting, there is an idea that females will gain HUGE amounts of muscle.  That can’t be farther from the truth.

While it’s true that women will add lean muscle mass, the size and amount of muscle is actually extremely limited.  To create the kind of body that would make you the “Incredible Hulk’s” perfect match, you have to train considerably longer than what a weight lifting for fat loss program would require. Plus, you’d have to consume the same type of harmful supplementations, like steroids, that men do to produce those kinds of results.

The genetic make-up of women simply just doesn’t allow for us to build a lot of muscle bulk naturally.  And for the women who have built a large amount of muscle naturally, it was possible because the focus of their exercise training was to achieve such a goal.

So girlfriend, go ahead and lift that heavier weight because there are a lot of pluses to doing it.  Here are a couple of them.

Added lean body mass and changing your body composition weight, helps to increase your metabolic rate.  (Are you shaking you head and asking, “Say what?”)

In layman’s terms what that means is, when you add muscle, and lower your body fat percentage, your body works more like a fine tuned machine.  In doing so, decreased fat and increased amounts of muscle burns more calories and ultimately cuts more fat on a daily basis.

The other benefit that comes with altering body composition to reduce fat and “get toned,” is that the body looks better.  A fit, healthy looking body is so much more attractive than one that looks like a walking skeleton.  That appearance is simply a skinny fat person.

The second key to weight lifting for fat loss is the progression and speed used when lifting weights.  In other words, not only must you lift a heavier weight, but the movements must be constant with little rest between exercises.  This can be considered a form of cardio weight training.

Performing movements like this increases the intensity of your workout to cause an elevated heart rate and boosts your metabolism.  The results being that you burn more calories during the weight lifting session.

In addition, your higher intensity efforts bring about calorie burning benefits that extend long term.  This means that the harder you work for longer periods of time, the more time it takes for your body to return to normal, and the more calories you burn during that process.

In comparison, a fairly low to moderate intensity workout for a short duration…say 30 minutes, will burn extra calories.  However, when your workout is done, so is the end of the “extra” calorie burning as well.

The final key to weight lifting for fat loss is the application of the proper form while performing the exercises.  What that means is the way the weight is being lifted and the execution of the exercise.

Three things are essential in ensuring the proper form of the exercise in order for it to be effective and get the most benefit from the work.  They are:

• Controlled moves–avoid using momentum as a way to lift the weight and contract the muscle.  Control your movements throughout the routine and make your muscles work from the beginning to end of each exercise.  Don’t rest the weight on your body or in a neutral position on a machine between sets.  Keep muscles constantly working by only using momentary pauses between each repetition.
• Full range of motion-make sure that the lifting and releasing of the weight in your exercise covers the full range of movement.  For example, a flat bench chest press using dumbbells would have you lowering the weight until it is brought down to the side of your rib cage and lifted all the way until your arms are fully extended without locking out the elbows.
• Proper position of hands on free weights and proper set-up for body on machine weights-The reason for identifying this form is to avoid injury while still making the muscle work the most effectively.  One example to describe this is with the lat pulldown.  You’ll want to sit in a relatively upright position and pull the bar down in front of you and not behind your neck.  Pulling the bar behind your neck can cause injury to your neck or spine and sitting in a greater than 90 degree angle changes the primary muscles being worked.

And when it comes to machines, in many cases the hinges on the machines are position points to line up the “hinges” on your body.  Consider this when using preacher curl machine.  Your elbows should line up with where the “hinge” or pin sits that allows the handle to move up and down.

For effective weight loss methods, along with doing cardio exercise, incorporating resistance training is essential.  Follow these keys and watch how weight training for fat loss can accelerate your results.

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In a never ending attempt to find the perfect fat loss workout for women, I’ve tried what seems like every single weight loss program and training regimen on the market.  Be it a boot camp, body weight routine, HIIT training, or what have you, I’ve shed blood, sweat, and tears performing those exercises trying to get results.

Even the specialized individual programs like having a personal training, using the Flavalicious Full Body Workout, P90X, Turbulence Training, Xtreme Fat Loss Diet, and others have run me through the gambit just so I could nail the ideal female fat loss workout.

Keys to Successful Fat Burning Workouts for Women

Having tried this many routines for losing fat, I’d like to think I’ve learned a thing or two about how women lose body fat.  I wanted to share that experience with you in hopes it will help you with your journey to lose weight and burn fat and give some general guidance to fat loss for women overall.

First and foremost, the thing I’d most like to share is that when it comes to a fat loss workout for women; NEVER believe that they are easy.  If someone says there is an “easy” way to workout for fat loss, put your money back in your purse, and turn and run as fast as you can in the other direction.  They are leading you down the wrong path.

Easy fat loss workouts just don’t exist…at least not if they are effective…IE: successful.  In fact, the only thing that IS easy about fat loss is the concept itself.  It’s the idea of consistently consuming fewer calories than you’re burning AND performing a healthy exercise regimen that maintains muscle mass.

But knowing what needs to be done to cut the fat and then doing it are two absolutely different things.  And the action part itself is NOT easy.

So for a fat loss workout for women, just know that the exercises will be tough.  They will require a lot of hard work and effort.

Oh yea, and if you are doing them correctly…you will be sweating!  J

The other thing that you should know about female fat loss workouts is that the majority of them will help you achieve your goal of reducing fat and dropping weight…if you follow them.

That’s right.

Most any quality fat loss workout for women is going to get you results as long as you adhere to the “burn more calories than you consume” concept in conjunction with your workout.

In truth, the only major difference between the majority of the fat loss programs on the market today is that one might be more enjoyable for you to follow than the others.  Really, that’s all!  And that’s really the bottom line in your ability to get results.

What you want to do is simply find a workout that you enjoy doing.

Okay, yes it’s true that one might have a slight advantage over the other, and notice I said slight, when it comes to the rate of fat loss that occurs.  But here’s the thing, if you are searching for a fat loss workout that will get you results, you want the one that you’ll stick with day in and day out for the entire program and not give up…Because it’s in the “not giving up” where the consistent fat burning and ultimately fat loss takes place.

Sample Fat Loss Workout Plan

Now, I don’t want to leave you hanging by giving you some suggestions regarding theory, but no action plan to put into place.  That wouldn’t provide you with the information to achieve fat loss success and in truth, that really what I want for you.  So to help you get there, here is a suggestion for a plan that I have currently been using to successfully get rid of fat over the last 3 weeks.  And one I go back to on a frequent basis when I’m in the middle of switching fat loss workout routines and need something different.

Monday:

Day off

Tuesday, Wednesday (optional), Saturday, Friday:  Moderate intensity and effort in resistance training and cardio

3 lower body exercises to work the various motions the legs can move for example:

• Lying leg press
• Abductor and adductor exercises
• Walking lunges

3 core exercises for strengthening the core

• Reverse hip raises
• Crunch
• Bicycle

2 upper body push and pull exercises

• Lying chest press
• Seated cable row
• Incline chest press
• Lat pulldown

1 bicep, tricep, shoulder

• Dumbbell bicep curl
• Assisted tricep dip
• Dumbbell shoulder press

50 to 60 minutes of cardio

• 20 – 30 minutes bike
• 30 minutes elliptical

Thursday:  moderate to high intensity

• 20 minutes HIIT elliptical
• 30 – 40 minutes running (moderate)
• 3 core exercises – (plank, stability ball crunches, seated medicine ball twist)

Sunday:  High intensity work to fatigue/failure resistance training and short HIIT cardio (20 minutes) or moderate intensity cardio (30 minutes)

2 lower body exercises to work the various motions the legs can move for example:

• Squat
• Weighted side lunge

2 core exercises for strengthening the core

• Reverse crunch
• plank

2 upper body push and pull exercises

• Butterfly chest press
• Bent over dumbbell row
• Decline chest press
• Pullups

1 bicep, tricep, shoulder

• Cable curl
• Tricep Press down
• Dumbbell shoulder raises

20 to 30 minutes of cardio

• 20 – 30 stairs
• 30 minutes elliptical

Weight resistance routine typically consists of 3 sets of 10 reps

As I mentioned, that regimen is just a suggestion and there are a multitude of exercises that can be used in that routine.

(For an opinion of one fat loss workout for women that I love and totally support, read a review of the “Full-Body-Licious” fat loss program that I wrote from my personal experience here.)

Again, the bottom line is to achieve success in losing fat and weight loss in general is to find a plan you like so you can stick with it.  That will surely be the best fat loss workout for you.

If you have any questions or comments, or even suggestions about a fat loss workout for women who visit the site, to try…please add them below.

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