Tag Archives: fat burning

Natalie Carter Talks Burning Fat FAST!

26 Aug

Here’s a great post from my friend, trainer and fellow blogger about the best exercises to really get that fat burning!  Crack, sizzle, pop like sausages on a grill – let’s get that fat dripping off!  Bad mental imagery… but you get the idea.

Burn Baby Burn…My Top 5 Fat Burning Exercises

As a trainer, I am always asked what exercises are the best for fat burning.

What do people mean when they say Fat Burning? Basically all exercises Burn Fat or Calories, however there are different ones that help fat loss happen FASTER. We all want fast Fat Loss, don’t we? Hell Yes! There is nothing worse that slogging your guts out for no results. All my clients find that within 4 weeks or less they have achieved their first signs of Fat loss. It might be a couple of kilos lost or that centimetres have vanished into thin air.

So here it is folks….My Top 5 Fast Fat Melting Exercises

1. Resistance training:

Lifting weights or even just using your body weight as resistance is the best way to burn fat and lose weight. It is so effective because whilst you are performing the exercises you are burning fat. Then when you stop you are still burning fat for up to 72 hours after. What? Yep you read right, not only whilst doing the actual activity but even when your sitting at your desk, you will be enjoying the benefits of resistance training. Try big movements like squats and lunges, pull ups and push ups.They utilise more muscle groups therefore giving you greater calorie output. Here is a great workout to target all the major muscle groups.

Calories used in 60min of resistance: 400-600 cals depending on your body weight

2. Running

Lace up your shoes and get out there. Running has many benefits. Here’s a few: Increases bone density, it’s free, burns loads of energy (calories), decreases stress levels, tones your legs and core- not to mention your butt! Try incorporating more running into your current routine. For every 3 minutes of walking try 1 minute of jogging or running. When you get better just reduce the walking time. You’ll be striding it out in no time.

Calories used in 60min of running: A whopping 600-1000 cals, depending on your body weight

3. Boxing:

What a great way to burn lots of calories, get fit (increases cardio fitness) and have an amazing looking upper body. You work on all these elements when you box. Try a boxing class, box with a trainer or a partner. When you punch against pads this is a form of resistance training. It is important to have some technique lessons first and always wear good quality protective gear (wraps and gloves). You’ll also improve your hand eye co-ordination. Move over Rocky!

Calories Burned: 800-1000cals per 60mins of Boxing, depending on body weight

4. Skipping

What a great way to burn fat on holiday or if you have a small amount of space. You will also increase your fitness levels by adding skipping to your fitness routine. Start off with 1min skipping with 30 secs of rest then increase as your fitness gets better. You will improve quickly, just stick at it. It’s also great for co-ordination.

Calories Burned: 600cals per 60mins of skipping, depending on body weight

5. Group Sports like Touch Football and Basketball

A great way to exercise, because you tend to forget you are actually doing it! Improves co-ordination, balance, strength and cardio fitness. The social aspect alone is a great benefit. Try to find a group of people who will push you to your limits and will encourage you.

Calories Burned: 500-700cals per 60mins of Touch Football, depending on body weight

Try to incorporate all of my Top 5 Fat Burning exercises into your fitness regime to get maximum results.  Mix it up!

Online Personalised Fitness Programs (To do at home, in the park or at the gym) are available her.

SUPERIOR fitness

23 Aug

I just did a 20 minute run on the treadmill due to the rainy weather today.  The treadmill bores the life out of me and is no fun at all for my knees and shins.  I wanted some excitement so I decided that I would try one of the pre-programed fitness tests!  Woo hoo!  Exciting times!  Seriously, what has my life become when I get excited over a fitness test…

After entering my gender, weight and age the treadmill told me (it speaks to me, you know) that it would start at an incline of 0 and over 12 minutes would rise to an incline of 12 whilst maintaining a speed of 5.4km/hr.  Sounded easy enough.  I needed to keep my hands on the heart rate monitor to keep track of my heart rate because, the treadmill explained, if I stayed at a heart rate of 150bpm for more than a minute the test would terminate.  In robot voice: “This treadmill will self destruct in 3 – 2 – 1… Ka Boom!”.  That’s probably not what happens.  Or…. is it…? *evil laugh*

The test is supposed to measure your level of cardiovascular fitness by determining the maximal amount of oxygen your body can utilise. It’s called “Submax VO2 Testing”.  I’m not sure how accurate it could be, given that I didn’t have an oxygen max with me (just darned forgot it today) so I was skeptical.  And I was even more skeptical after my results were flashed across the screen:

VO2 Sub Max Rating = 95.9

Fitness Percentage = 90%

Fitness Level = SUPERIOR

Bow down to me people!  I am your SUPERIOR now!  I should be crowned, given a key to the city, have an island named after me, have a trillion rose petals thrown at my feet!  I am superior in every which way now!  Finally!

Okay, so I’m going overboard here… But whilst the test may not be accurate (read – totally isn’t accurate), I’m still pretty pleased because I know that 6 months ago I would have fallen flat on my face at an incline of 12.  Flat. On. My.  Face.   So that’s a win for me.  And I get to keep my face.

Have you ever tried one of the fitness tests on your gym’s treadmills?