Tag Archives: fat loss

6 Ways to Burn 1 Extra Pound Per Week

Need to burn a little extra belly fat? Here are 10 easy ways to start.

Burning 1 lb. per week essentially boils down to burning an extra 500 calories per day. Whether that means eating 500 fewer calories or stepping up your exercise routine, it’s a lot easier than you think. Try any of these tips to burn 1 extra pound per week:

1. Substitute foods

One of the easiest ways to cut calories is to substitute some of your foods, not cut them out entirely. Swap sour cream with Greek yogurt, mayonnaise with avocados, eggs with egg whites. Of course the portions matter but these healthy alternatives are higher in protein and unsaturated fats, and are lower calorie options.

2. Add a few more minutes of cardio to your plan

Adding a little bit of more cardio to your workout routine every day can help you burn more calories each day, making it easier to hit that 500 calorie deficit.

3. “There is no such thing as snacking”

Try your best to eat in the form of meals. If you prefer to snack throughout the day, turn your plan into 6-7 small meals that you can eat every 2 hours instead of grazing throughout the day.

4. Mind your coffee

Do you always use cream, milk, and/or sugar? Try cutting your sugar and milk portions in half, or drink your coffee black (you get used to it). I’ve seen people put 3-4 packets of sugar in their coffee every day. It’s not an outlandish amount of sugar but that extra 50-60 calories per cup (before milk) can add up, especially if you’re drinking a few cups a day.

5. Watch your high-calorie food

That means anything with a lot of oil, or cooked in oil. Just because something is baked doesn’t mean that the oil all over it doesn’t count. Use olive oil or coconut cooking sprays for extra flavor with less than 1 calorie per 1/4 second spray. Then, use a tsp. of oil or butter if you absolutely need to.

How to Keep Yourself from Binge Eating

6. You booze, you lose

When Mr. OnlyEatsProtein&SaladAllDay or Mrs. Haven’tHadCarbsSince2003 tell me that they can’t lose weight no matter what they do, they usually fail to mention the bottle of wine/day they’re drinking. 1 drink = 100 calories or more. So, if you have several drinks per day and you cut out 3, you’re already down 300 calories per day. Only 200 to go and you didn’t have to do a thing.

Will Drinking Alcohol Make You Fat?

Top 10 Healthiest Beers

 

30 Minute Upper Body Workout

Are your days jam-packed? This upper body workout is designed for when you only have 30 minutes to spare.

Upper Body workout

Don’t waste any time with this 30 minute HIIT upper body workout. Using half of your lunch break to fit in some gym time?┬áSupersets, dropsets, and short breaks are all you need to get a super, upper body pump. Try this out:

Circuit #1
Push-Ups: 5 sets x 10 reps
Pull-Ups: 5 sets x 10 reps
Rest: 30 seconds

10 Different Ways to Do Push-Ups

Circuit #2
Dips: 4 sets x 10 reps
Straight Arm Pull Down: 4 sets x 10 reps
Rest: 30 seconds

Circuit #3
Incline Dumbbell Press: 3 sets x 12 reps
Incline Dumbbell Row: 3 sets x 12 reps
Rest: 30 seconds

Circuit #4
Incline Cable Fly: 4 sets x 12-15 reps
Barbell Shrugs: 4 sets x 15 reps
Rest: 30 seconds

Circuit #5
Dumbbell Flyes: 3 sets x 15 reps
Bent Over Fly: 3 sets x 15 reps
Rest: 30 seconds

Sometimes people avoid working out all together when they don’t think they can dedicate an hour of their time. This 30 minute upper body workout is designed with that person in mind. Don’t have 30 minutes? Try this 20 minute home workout.

10 Core Exercises That Aren’t Planks or Crunches

Tired of doing planks and crunches and still not seeing results? Try these 10 Core Exercises instead.

 

Core Exercises

If you’re doing planks and crunches for every core workout you’re going to want to change things up to see new results. These core exercises will target every muscle of your core ensuring you get the best results.

1. Cable Rope Crunches
Clip a double handled rope to a cable machine and set the weight to as close to your bodyweight as possible. In a kneeling position, holding the rope behind your neck, bring your elbows to your knees. Repeat for 15-20 reps. Make this exercise more challenging by twisting so you’re bringing your right elbow to your left knee, then your left elbow to your right knee, alternating with every crunch.

2. Hanging Leg Raises
You can perform this exercise hanging from a pull-up bar or in a roman chair. For this example let’s say you’re doing Hanging Leg Raises from a pull-up bar. Begin by hanging with your legs straight down. In a controlled motion, keeping your legs straight, bring your legs as close to the bar as possible. Return to the hanging position. Repeat for 15-20 reps.

3. Twisting Side Planks
Hold a stability ball in between your legs and keep your legs 6-12 inches from the floor. Sit up, reach diagonally (left arm to right foot) and touch the ball. Repeat, alternating sides, for 16-20 reps.

4. Windmill Leg Raises
Beginning in the same position as our Hanging Leg Raises, lift your legs up to the bar in a circular, clockwise motion. Repeat in a counterclockwise motion. You should be making large, 360 degree circles with your legs.
This is one of the hardest mentioned core exercises. Perform this exercise as slowly as possible. I perform them here on my Instagram. Try to go even slower than that.

5. Diagonal Medicine Ball Slam
Grab a 10-15+ lb medicine ball and start by holding it straight up over your head. Simultaneously throw the ball down on either side of your body and squat slightly. As you throw, you should twist your torso slightly so your right hand is over your left foot on one slam and your left hand is over your right foot on the other slam. Repeat for 15-20 reps.

6. Lumberjacks
Set the cable machine to a relatively light weight, with the handle up high. Begin with both hands holding the handle over one shoulder. Keeping your arms straight, bring the cable across your body at a 45 degree angle so your hands are now down at your opposite hip. Repeat for 15-20 reps on each side. Hold each rep for 1-2 seconds.

7. Smith Machine Sit Ups
Begin in a smith machine Bench Press position, with your feet flat on the bench. Keep your complete straight and sit up as high as you can, lifting your shoulder blades completely off of the bench. Hold for 1 second and return to the starting position. Repeat for 15-20 reps.

8. Ab Roll
Hold the Ab Roller with both hands and kneel on the floor.Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward, stretching your body into a straight position. Bring your hips as close to the floor as possible and pause. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Do this movement slowly and breathe.

9. Stability Ball V-Ups
Lay on the floor with your legs straight and arms stretched out behind your head holding a stability ball. Pick your feet up a few inches from the floor. This is your starting position. Keeping your arms and legs straight, bring the Stability Ball up to your legs, hold it in between your legs, and bring your legs back down to several inches from the floor. Repeat, this time catching the stability ball in your hands. Repeat for 15-20 reps.
Of all the mentioned core exercises, this is one of my favorites for beginners/novice level gym goers.

10. Turkish Get Up
Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Use any of these 10 Core Exercises in your next workout and see how much different they feel than just doing typical 30 second planks. Do a core workout 2-3 time per week, 5 sets of 15-25 reps or 30-60 seconds.