Tag Archives: resistance training

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.

I love it when you call me Big Poppa

8 Mar

… That’s what I’m listening to right now.  Thought it would be an appropriate title.  Maybe.  Probably not though.  But hey, I’ll do what I want, it’s my blog and I’ll insert gangsta song titles as I see fit!

I haven’t written in a few days… Been quite busy I must say!  So let’s start with Thursday.

I was still feeling slightly rubbish on Thursday – I believe a microscopic monster took hold of the inside of my face and throat and with itty bitty spray cans – one filled with phlegm, one filled with sneezing power – alternated sprays throughout the day.  Yes – that’s exactly what I believe happened.  Got a problem with that?  I battled on though!  I’m awesome like that.  So I took myself off to my boxing class at lunch time and just to prove my warrior capabilities I then went off to my soccer game in the evening.

We were supposed to play Footballers Wives however they were more concerned with messing up their extensions or breaking a nail than to play us so they forfeited.  We DID however play a ‘friendly’ against another team that was there.  Holy crap, they were exceptionally good.  It was frightening.  They were all over us like fat kids on cake… There was a little one that was speeding around with the ball practically attached to her feet by invisible threads, there was a tall one that was head butting the ball at opportune moments, there was a fat one that didn’t do a whole lot… Yeah she wasn’t great but as a team they were excellent.  We lost 4 – 13.  In our defense though we played much better that the week before!  Well that’s what we kept telling ourselves.

Friday morning held in store a KILLER work out with my trainer.  She announced to me that she felt particularly nasty that day.  Then laid out many small orange cones.  My past experience with small orange cones were not happy ones (except for the kind that have ice cream in them) so I knew what was in store.  And so ensued much running, side stepping, backwards running and repeating.  Then came the dips, the resistance training, the push ups and oh yes, more running between small orange cones.  Then came MORE dips, MORE resistance training and MORE push ups.  Guess what happened after that?  Oh you guessed it.  More running between small orange cones.  By this stage I was swearing, sweating and generally getting fired up.  Several times I muttered under my breath death threats… I’m too tired though by the end of it to follow through though.

Speaking of tired, I’m constantly exhausted and sore and I’m still battling saying no to salty treats when they are placed under my nose.  Sometimes I just want to shut myself off from the salty snack eating world, say no to every party invitation I receive and just embrace solitude so that temptation is never an issue.  But what kind of a life is that?  So then I have moments like the weekend just gone where I just lose my mind, consume several beers and deep fried snacks and then feel sorry for myself.  But I recognise that it is just a minor lapse in judgement, that I need to acknowledge it and think of strategies to prevent it from happening again.  And at least it’s just a ‘bad day’ not a ‘bad week’ or worse a ‘bad month’.   I was also exceptionally hormonal last week… *grumble*

So this week I’m feeling positive!  I did genuinely want to train today but my washing machine has broke down and I have no clean gym clothes and let’s face it, it’s not ideal to work out in my work attire.  But I have my group PT session lined up for tomorrow morning, my PT session on Wednesday, boxing and soccer on Thursday and PT on Friday.

Please, baby cheeses, if you are listening, let me see some results this week.  Amen.