Body Fitness Machine

Buying the right exercise equipment can be a challenging task if you aren't sure what you are looking for. With a total body fitness machine, you can get all the workouts that you need in one machine, which is what makes them so great. When you're shopping for equipment, you have to know exactly what you are buying and how much you can afford to spend. When you shop online, you can take the time to compare items and see everything that is out there for you to choose from.

You should always buy your total body fitness machine from a reputable dealer so that you know that you're getting the best. Finding the right machines for total body workouts is going to take a little time, but all that you need to look at are the few different elements involved in purchasing the right machine so that you can get the workouts that you've been looking for. A machine that gives you a total body workout will take care of everything, including giving you equipment to work out your arms, abs, legs, chest, back, shoulders, and other muscles throughout your body so that you get the ultimate workout every time.

Total body fitness machine prices are a bit higher than what you might pay for a treadmill or another piece of equipment that only does single exercises for your body. However, when you consider that you are spending that money so that you can get fit and get the most from your workouts for less, you will definitely appreciate the investment. You might only spend a little more than you would spend on a different exercise machine but you'll get plenty more usability and a variety of different exercises that you can do all on the same machine.

Buying a total body workout machine is something that you need to check out carefully. For you, it might actually be more affordable or practical to lease exercise equipment and then send it back when you get into good shape. Some people enjoy owning machines for life, but if you have a short term need for a machine it makes more sense to lease. You can enjoy better products if you lease and you will also spend less money on your fitness in the long run. Whether you choose to buy or lease, a total body workout machine is a great investment.

Build Your Own Home Gym Fitness Equipment

Now a days, more and more are becoming aware of their figure. But because their so hectic running their lives and their businesses, they usually do not have the time for workouts. Although local gym membership is very easily accessible and supplies all the needed equipments for workouts, still combats arise. It can normally include adjusting to the gym's opening times, stress of traveling from your home to the gym, and pressure on the weather problem

In case you are facing this difficulty, look at building your own home gym fitness equipment to gain your fitness desired goals and keep you in shape. There are many ranges of exercise equipments you can benefit from at home. Time and weather condition is not a problem anymore. You can do your exercises within your own set program. But the question is what equipments you are going to choose.

If you are starting out your venture, or being active again after a prolonged break, it is recommended not to pursue your home gym. In its place you must enroll at a local gym within a short period of time. It can help you check out a wide range of fitness equipments available in the market today. You can ask your fitness instructor with regards to its advantages and disadvantages and how these equipments can provide your fitness needs. Thus, you can list down the equipments that you will get for your home gym.

If weight training is your principal focus, then the first phase is to buy a set of weights. You can acquire free weights which are less expensive. The price tags can be as low as 50 dollars or lower. But you need a combination of weights weighing 4.5 kg (10lb) and 9kg (20lb) which is a hand-held dumbbell with a bar. The end of this bar is replaceable with other weights for more flexibility. There are many different types of bars. But it is up to you to decide on whether you are going to use the plastic or metal weights. Metal weights are the old fashioned weights used even before but plastic weights are more modern day and often are sand-filled weights.

You can take into account weight machines if you want to workout specific groups of muscles which includes the biceps, deltoids, and quadriceps in a safer way. More over, free weights are not able to provide good workouts for hamstrings and calves muscle groups. However, you need to pay the price of a weight machine. Costs and layouts may widely vary from a simple resistance machine, to an adjustable, multi-stationed weight stack. You can spend hundreds or thousands of dollars.

A stair stepper is another common substitute. A simple stair stepper model can offer you a better cardiovascular workout and low impacts on your joints when doing exercises to build your calves and thighs. This machine is also a space saver and can cost from 80 to 150 dollars. A more complex stair stepper has adjustable speed, resistance level, speed, pedal distances and more. It also includes an HRM (heart rate monitor) as well as digital readouts for distance climbed, calories burnt, and speed. It can cost 1,700 to 2,000 dollars. Treadmills are nice workouts machines too for your home gym. The prices depend on the types, models, brand, and features.

Have You Thought About a Home Body Fitness Gym?

If you have thought about a home body fitness gym, it is about time you make the decision to get one! If you find yourself strapped for time to dedicate to exercising, a home body fitness gym is exactly what you need! Through the course of this article, I am going to show you much time you could save with the right gym equipment!

Back in the day (before I had kids), I used to go to a local neighborhood gym. This was nice because they had everything that I needed to get my full-body workouts. Once I had kids however, it was no longer convenient. I simply did not have the two hours a day needed to get a decent workout.

So now not only was I in a position where I could not get the workout I needed, but I was also paying for a gym membership that I was not using. I did not want to sacrifice my health for time, but I just did not know what else I was going to do.

It was time for me to look or a total body fitness gym that I could use in my bedroom (at the time, I lived in an apartment and did not have a lot of room). That was my first challenge. My second challenge was finding something that was not going to skimp out on the workouts that my body needed. It took a little while to find, but I finally got my hands on a complete, total body fitness gym. The funny thing is that I was actually getting better results from my workouts at home than I was getting from the VERY expensive gym!

And what was the best part of all of this? I was only dedicating about 40 minutes a day to it. Because it was a total body workout, I did not need to spend as much time as I would if was still going to the gym. Not only was I at home with my family, but my results where better in a fraction of the time!

If this sounds like you, it is about time you start looking for a way to condense your workouts without sacrificing results. You just need to be sure to find the right total body fitness gym for you!

Solid Fitness Equipment

When you start looking towards building a commercial gym, you will need to think about all the different people who will be using it. Gyms are typically used by people with varying levels of experience with exercise equipment - from first-time gym goers to veteran fitness enthusiasts to sports professionals or bodybuilders. To meet the needs of these diverse groups, you will need a broad range of equipment. With Body-Solid, you can find a variety of fitness and exercise equipment to choose from all in one place.

For beginners, you'll want a compact gym that can introduce them to a lot of exercises quickly and provide an overall, total body workout. The EXM3000LPS and the EXM4000S gym systems provide just that and are capable of serving multiple users at once (four with the 4000S which has the optional leg press station). The 4000S has eight different stations total that will work all the major areas of the body. Best of all, these machines are compact so you can easily fit them into your gym design.

For the more experienced gym member, Body-Solid's line of freeweight machines will focus their workout on the individual muscle groups to help build bulk and tone. All of these machines use freeweight plates to set and customize the weight, so you don't have to worry about any trouble with stacks and cables down the road. Moreover, they allow the users to target not just the appropriate muscle groups, but also the exact weight they need for their own personal routine.

Body-Solid offers machines that focus on the biceps, triceps, arm curl, row, abs, legs and more. Additionally, Body-Solid offers knee raise and dip stations, Roman chair, and hyperextension stations for added toning and conditioning of the entire body.

For the professional, or those looking to really take their routine to the next level, Body-Solid offers an extensive line of free weights. Get a dumbbell set in a variety of weight ranges for every level of user and offer the legendary Kettlebells for a unique workout in your gym. Use the multi-press rack or the pro power rack for gym members who are looking to really sculpt and build their bodies using barbells. Round off your equipment with sets of plates, bars, belts and benches for comfort and safety for every user.

Gym Equipment For Total Body Fitness

Exercise can literally make you feel better mentally and emotionally and you can often train even if you have some health problems or injuries. For example if you have arthritis or stress fractures you can still use elliptical equipment to exercise and maintain muscle mass. And you can exercise at home in relative ease if you have the equipment for it.

It can be tuff to get started and you simply need to find your inner motivation for using the exercise equipment. Well, don't feel too guilty, people often make resolutions to begin a proper exercise routine and find that they slack off in a few weeks. If you set specific days for the training it often work better and after some time you get kind of addicted to training.

Even if your gym might have some of the newest and greatest exercise equipment available there are great alternatives to gym training. In fact, aerobic exercise is far more effective at helping you lose weight then strength training, although a home gym can help you build up your muscle mass which can accelerate your weight loss in addition to the aerobic exercises that you do.

Whether this comes in the form of housecleaning for an hour or strength training at the gym, it is a fact that exercise keeps your muscles strong, your heart strong, and your body in shape. If you haven't been involved in weight strength training in the past, it is really easy to get confused by all the different kind of home gym equipment that is on the market today.

Try to get some good guidance and training before you undertake using free weights to make sure you are doing it properly. If you decide to go this route, it's a good idea to invest in a training program that will show you how to use your equipment properly and avoid injury.
Most home gyms are usually strength training machines that provide a structured way of performing each exercise. The benefits of strength training are many and well-documented, and they can be very useful for overall body conditioning.

When you look at gym equipment, you can pick out some of the most useful and flexible machines and tools, and separate them from the gimmicks. Many users of home gym equipment have or use multistation pieces that allow them to workout on several types of machines in one, for example the Bowflex. There are also multiple weight machines to use each one focusing on a different muscle.

The home gym equipments generally falls into two major categories, the first being home gyms that use rods or bars to create resistance, and the second being strength training machines that use a weight stack or plates. Both categories have advantages and don't hesitate to use a machine with weight stack or plates. It is good training to do that job as well.

Can’t Lose Weight? Struggling to Burn Fat?

photo credit: lululemon athletica

So you’re struggling to lose weight. You are one of the millions of women around the world who just can’t seem to burn fat. Well, all is not lost. There is hope. Here are a few things you can do if you want to start burning fat quickly and in a way that lasts for the long term.

1. Train with weights
So many women avoid weight training for fear that it will make them bulky. It won’t. Weight training is an essential component of losing weight. It elevates your heart rate and, contrary to popular belief, burns a lot of calories. If you are not weight training in a regular way then you are not setting yourself up for success.

2. Mix high intensity and low intensity
If you are struggling to lose weight I am betting that you do a long run each time you workout. Or perhaps you spend 40 minutes on the exercise bike. That’s good but you could be doing more. High intensity workouts are far more effective at burning fat because they keep your heart rate up after your exercise session has finished. This means you will be burning calories well into the day.

3. Change your workout every two weeks
The human body is adaptable. It becomes used to certain things and develops resistance to it. Exercise is no different. The body becomes accustomed to the strain you put it under and for this reason you need to start changing your workout at least every two weeks. Try weight training and then doing cardio, mixing the two up and then doing different exercises in different orders. Try new classes and keep the body guessing.

How to get more energy and never feel tired

So you have been to the doc and they have given you a clean bill of health. Now that you know there are no underlying issues we can start the methodical process of changing some habits in your life so that you don’t feel tired anymore. The tips that follow can be used individually or all at once. The more you can adopt the better. But, most importantly, don’t just adopt them for a week or two. Try and make these permanent habits that you take with you for the rest of your life.

1. Eat more fruit
Fruit is not given enough attention in today’s culture. We hear a lot about the benefits of vegetables but due to the fact that it is made up of sugar, a lot of people make the mistake of ignoring fruit. Let’s be clear – fruit won’t make you fat. Fruit is an extremely natural food that humans have been eating for thousands of years. Our digestive systems are designed perfectly for fruit. If you are feeling tired and low on energy then you need to start taking in more fruit, especially early on in the day. The vitamins, minerals and, yes, even proteins, will make you feel energetic for a long time during the day.

2. Get your sleep habits right
Obviously, if you are feeling low on energy we need to look at the sleep habits. I have written about this a few times before and as such I don’t want to rehash it again. Basically, you need to be going to sleep at the same time and waking up at the same time every day. If you can’t do it every night of the week then just do your best. Your body needs to know the routine and the habit, if you muck up your sleeping arrangements your body’s clock gets extremely confused and can actually become “jet lagged” for up to three days after. Some other posts on sleep include:

• how to wake up when your alarm goes off
• how many hours of sleep do you need each night

You might be surprised to know that the idea of eight hours sleep per night is just a myth. In fact, it is a harmful myth. Get your sleep in order if you want to get more energy. This point is not really an option.

3. Do an “energy” based exercise
We all know how to run and lift weights. We know how to tense certain muscles and we know how to move the body in a variety of ways. But how many of us know how to control our internal energies? Not many. And that is something we need to work on.

If you have been abusing your body for years with junk food, late nights and alcohol there is a good chance that your internal energies are a little out of whack. If you go to a Chinese doctor he/she will be able to tell you what energies are damaged by looking at your eyes and tongue and listening to your pulse. I have so many friends who, having tried every western form of medicine, gave acupuncture a go and found that it cured them completely. And this is because it corrects your chi or internal energies.

Tai chi and yoga are the two best forms of “internal” exercise. These ancient disciplines have been keeping people healthy for thousands of years by using certain poses and breathing techniques to move the energies of the body in a certain way. Don’t believe it? Good. You will be all the more surprised when you give it a go and feel amazing!

4. Drink green tea
If you are a regular reader of Free Women’s Fitness you will know that we love green tea. And with good reason! Countless studies have shown that green tea is an amazing health food due to all those antioxidants that it has. People who drink green tea are less likely to develop heart disease, cancer and, yes, it can help you feel more energetic.

photo credit: ?Debs?

The reason green tea can help is twofold. Firstly, it has caffeine in it and as such it will give you that little pick-me-up that we so often need. Secondly, the hot water mixed with the health benefits of the tea can really serve to clean out your system and rejuvenate the mind. Remember, if your body is toxin free your mind is likely to be clearer and that is, a lot of the time, the only thing you need to feel more energetic.

Remember, you need to drink green tea without milk if you want to get the most health benefits. Studies have shown that the protein in milk can destroy some of the goodness in the tea and as such you do not extract as much from it as you could.

5. Cut out refined sugar
One of the absolute worst things you can do for your body is eat refined sugar. The problem? Americans are addicted to it. It is in every cereal, snack and even some supposedly healthy meals. Take a look at anything that says “FAT FREE” and you will notice it is full of sugar. And it is sugar that makes you fat! So why is no one worried about it? But I digress.

Refined sugar is a very simple sugar that carries zero nutrition with its energy. That means you are taking in lots of calories but getting no benefit. Compare that to a bowl of fruit where the sugar you eat comes with minerals and vitamins and goodies that you can’t get anywhere else. Sugar is bad. And it makes you feel low on energy because it causes spikes that are followed by a sugar low. And in order to get yourself out of that low you need more sugar. And so the cycle continues.

If you need to get a sugar hit go with natural raw honey or fruit. Try and get rid of anything in your house that has processed sugar in it and see how you feel after just a few weeks. I bet you feel better than every and I bet you lose weight without even trying.

Conclusion

If you can adopt at least one of these points, great. If you can adopt all of them, fantastic! Each one will give you more energy and stop you feeling like a zombie all day long. If you have any other suggestions please let us know by leaving a comment. I’m sure a lot of our readers have some wonderful tips.

How to do the Swiss Ball Jackknife & Get a Flat Stomach & Toned Abs

If you have been doing abs work for a while now you will, undoubtedly, be looking for some new exercises to keep your abdominal workouts spicy. Today I am going to show you how to do a Swiss Ball Jackknife – a very powerful exercises for working your lower and upper abs as well as your back and arms.

Preparing for the Swiss Ball Jackknife

Before you do any abdominal exercise you need to make sure you have covered a few areas. These include:

• Ensuring you use the proper technique
  Make sure you always study the exercise well and learn how to do it with the perfect technique. If you perform any exercise incorrectly you run the risk of developing a long term injury that will haunt you for years.
• Ensuring you warm up
  Make sure you do a warm up before you do any resistance exercise. Again, this helps to prevent injuries.
• Ensuring you target the right muscles
  You would be surprised to know how many women do exercises that they think targets one muscle but, in fact, it targets something completely different. Before you do this exercise you need to know where your abdominal muscles are located and how they work.

Once you have these three things under control you will be ready to start the exercise. I cannot emphasize enough how important it is to perform every exercise with the perfect technique. It will prevent injuries and help you get that sexy body a lot quicker.

How to do the Swiss Ball Jackknife for Toned Abs

Now we can move on to the exciting part! This exercise is an amazing way to target your upper and lower abs in one exercise. It also hits your arms and shoulders, your back and even your butt and legs. Many women find this is a great exercise to toned the whole body as it requires strength from a lot of different areas to complete properly.

Engage your pelvic floor muscles
It is very important when performing abdominal exercises that you engage your core muscles correctly. If you don’t you run the risk of completely missing out on the work that your lower abs should be doing. They simply won’t engage. To turn on your core you need to engage your pelvic floor muscles (the ones that you tense when you are busting for the toilet). You also need to tense your major abs muscles by pulling your belly button in as far as you can. Hold this throughout the exercise.

STEP ONE – Position Yourself on the Swiss Ball

The first part of the jackknife is done by positioning your body on the Swiss ball in the correct posture. Without the correct posture your whole exercise will feel unbalanced and weak. To do this you need to:

• Place your feet on the ball so they are balanced and stable. Close together is best but you can have a little space if you need it.
• Place your hands shoulder width a part and lock your elbows so you can support your body weight.
• Make sure that your shoulders are back by lengthening the distance between your ear and your shoulders
• Make sure your back is perfectly straight; not curved upwards or downwards. This is vital.
• Tense your abs and pelvic floor muscles.

Make sure you feel comfortable and secure. It will take some practice to get the balance correct but if you keep your posture as illustrated above you will find the stability comes quite naturally.

STEP TWO – The Actual Jackknife “Crunch” Movement

From the initial starting position you will now do the main jackknife or “crunch” part of the movement which is where the majority of the work is done. In order to do this correctly you need to:

• Very slowly bring your knees toward your chest by crunching your abs and rolling the fitness ball forward
• At the top of the motion you tense your abs again as you breathe out
• Very slowly return your legs to the original position making sure your abs stay tensed and firm

Repeat the above sets until your abs are too tired to continue. This is called “failure”. You should fail after about 15 to 20 repetitions if your technique is correct. Make sure you do not continue if your execution starts to get sloppy as you will not be targeting the correct muscles and you might do yourself an injury.

Conclusion

The Swiss Ball jackknife is an amazing exercise for toning your abs and getting a flat stomach. It is quite advanced so build up slowly by performing a regular pilates abs crunch. When you feel like you are ready get your fitness ball and go for it! You will see results in just a few sessions.

The Jumping Squat for Toned Legs and Butt Muscles

The jumping squat is my all time favorite exercise for toning the leg and butt muscles. It has been used by footballers, soccer players, martial artists and sprinters for generations in order to build strength in the lower body. The good news is that it is also amazing for burning fat and toning your legs and butt. In this post I am going to show you how to do the perfect jumping squat.

What muscles does the jumping squat target?

The jumping squat targets more muscles than just about any other exercise. It is what is known as a compound exercise because it works more than one muscle group at a time. In particular it will hit:

• the hamstrings
• the glutes (your butt!)
• the calf muscles
• the thighs
• the hip flexors

When you do a jumping squat you are essentially doing a cardio workout and a strength workout all in one handy exercise. Your heart rate will be elevated to a point where you will feel like you have just run a sprint race and your legs will burn like you have just been doing the most difficult squats of your life. If you want to tone your legs and butt and lose that problem fat then this is an exercise you need to make a regular in your fitness plan.

How to do the jumping squat

The photos above show the starting position and then the landing position. You must swap your lead foot in the air.

The jumping squat is easy to do but it will take a lot out of you. Many women cannot do more than five or six on their first go. That is okay. As long as you do more each time you will be making progress. Try to do at least four or five sets with about a minute break in between each set.

1. Starting position
   Crouch down in a squat position with your left foot in front of your right foot and your hands touching the floor for balance.
2. The movement
   Spring up in to the air as high as possible using your quadriceps and butt to make you jump. This is a very dynamic and powerful motion.
3. Whilst in the air
   Whilst in the air change feet position so that you land with your right foot in front.
4. Landing and repeating
   Crouch all the way back down to the ground and repeat as fast as possible with the other foot now in the lead. Don’t stop at the bottom but keep going as fast as you can.

And that’s it! As I said, the technique is easy but exercise is not. You will get a burn in your legs like you have never had before.

I do this exercise at the start of every workout. It takes a lot out of me but I truly believe it is one of the best ways to burn fat and tone your leg muscles.

Making exercise and health a priority

photo credit: gbSk

If you are a busy woman you need to make exercise a priority. If you continue to put everything else before your workout then you will never get toned, sexy and healthy, no matter how much you long for it. Making exercise and health a priority is a mental act as well as a physical one, it is important that we acknowledge that.

How to make exercise a priority
If you want to make these things a priority in your life in order to allow yourself to achieve them there are a few things you need to do:

• realize that you need to exercise
• realize that you need to exercise regularly
• realize that without exercise you cannot be healthy
• realize how important being healthy is to you and your loved ones
• realize that if you don’t make time you will never achieve the results you desire
• actually make time, today

The most important one here is the last one; make time today. Today is the time you need to start because if you don’t do it today, the word tomorrow will always be in your mind. So many women out there promise themselves that they will start their new life tomorrow. But tomorrow is too late because it usually means never.

How to get more energy and never feel tired

photo credit: daveynin

So you have been to the doc and they have given you a clean bill of health. Now that you know there are no underlying issues we can start the methodical process of changing some habits in your life so that you don’t feel tired anymore. The tips that follow can be used individually or all at once. The more you can adopt the better. But, most importantly, don’t just adopt them for a week or two. Try and make these permanent habits that you take with you for the rest of your life.

1. Eat more fruit
Fruit is not given enough attention in today’s culture. We hear a lot about the benefits of vegetables but due to the fact that it is made up of sugar, a lot of people make the mistake of ignoring fruit. Let’s be clear – fruit won’t make you fat. Fruit is an extremely natural food that humans have been eating for thousands of years. Our digestive systems are designed perfectly for fruit. If you are feeling tired and low on energy then you need to start taking in more fruit, especially early on in the day. The vitamins, minerals and, yes, even proteins, will make you feel energetic for a long time during the day.

2. Get your sleep habits right
Obviously, if you are feeling low on energy we need to look at the sleep habits. I have written about this a few times before and as such I don’t want to rehash it again. Basically, you need to be going to sleep at the same time and waking up at the same time every day. If you can’t do it every night of the week then just do your best. Your body needs to know the routine and the habit, if you muck up your sleeping arrangements your body’s clock gets extremely confused and can actually become “jet lagged” for up to three days after. Some other posts on sleep include:

• how to wake up when your alarm goes off
• how many hours of sleep do you need each night

You might be surprised to know that the idea of eight hours sleep per night is just a myth. In fact, it is a harmful myth. Get your sleep in order if you want to get more energy. This point is not really an option.

3. Do an “energy” based exercise
We all know how to run and lift weights. We know how to tense certain muscles and we know how to move the body in a variety of ways. But how many of us know how to control our internal energies? Not many. And that is something we need to work on.

If you have been abusing your body for years with junk food, late nights and alcohol there is a good chance that your internal energies are a little out of whack. If you go to a Chinese doctor he/she will be able to tell you what energies are damaged by looking at your eyes and tongue and listening to your pulse. I have so many friends who, having tried every western form of medicine, gave acupuncture a go and found that it cured them completely. And this is because it corrects your chi or internal energies.

Tai chi and yoga are the two best forms of “internal” exercise. These ancient disciplines have been keeping people healthy for thousands of years by using certain poses and breathing techniques to move the energies of the body in a certain way. Don’t believe it? Good. You will be all the more surprised when you give it a go and feel amazing!

4. Drink green tea
If you are a regular reader of Free Women’s Fitness you will know that we love green tea. And with good reason! Countless studies have shown that green tea is an amazing health food due to all those antioxidants that it has. People who drink green tea are less likely to develop heart disease, cancer and, yes, it can help you feel more energetic.

photo credit: ?Debs?

The reason green tea can help is twofold. Firstly, it has caffeine in it and as such it will give you that little pick-me-up that we so often need. Secondly, the hot water mixed with the health benefits of the tea can really serve to clean out your system and rejuvenate the mind. Remember, if your body is toxin free your mind is likely to be clearer and that is, a lot of the time, the only thing you need to feel more energetic.

Remember, you need to drink green tea without milk if you want to get the most health benefits. Studies have shown that the protein in milk can destroy some of the goodness in the tea and as such you do not extract as much from it as you could.

5. Cut out refined sugar
One of the absolute worst things you can do for your body is eat refined sugar. The problem? Americans are addicted to it. It is in every cereal, snack and even some supposedly healthy meals. Take a look at anything that says “FAT FREE” and you will notice it is full of sugar. And it is sugar that makes you fat! So why is no one worried about it? But I digress.

Refined sugar is a very simple sugar that carries zero nutrition with its energy. That means you are taking in lots of calories but getting no benefit. Compare that to a bowl of fruit where the sugar you eat comes with minerals and vitamins and goodies that you can’t get anywhere else. Sugar is bad. And it makes you feel low on energy because it causes spikes that are followed by a sugar low. And in order to get yourself out of that low you need more sugar. And so the cycle continues.

If you need to get a sugar hit go with natural raw honey or fruit. Try and get rid of anything in your house that has processed sugar in it and see how you feel after just a few weeks. I bet you feel better than every and I bet you lose weight without even trying.

Conclusion

If you can adopt at least one of these points, great. If you can adopt all of them, fantastic! Each one will give you more energy and stop you feeling like a zombie all day long. If you have any other suggestions please let us know by leaving a comment. I’m sure a lot of our readers have some wonderful tips.

Can’t Lose Weight? Struggling to Burn Fat?

photo credit: lululemon athletica

So you’re struggling to lose weight. You are one of the millions of women around the world who just can’t seem to burn fat. Well, all is not lost. There is hope. Here are a few things you can do if you want to start burning fat quickly and in a way that lasts for the long term.

1. Train with weights
So many women avoid weight training for fear that it will make them bulky. It won’t. Weight training is an essential component of losing weight. It elevates your heart rate and, contrary to popular belief, burns a lot of calories. If you are not weight training in a regular way then you are not setting yourself up for success.

2. Mix high intensity and low intensity
If you are struggling to lose weight I am betting that you do a long run each time you workout. Or perhaps you spend 40 minutes on the exercise bike. That’s good but you could be doing more. High intensity workouts are far more effective at burning fat because they keep your heart rate up after your exercise session has finished. This means you will be burning calories well into the day.

3. Change your workout every two weeks
The human body is adaptable. It becomes used to certain things and develops resistance to it. Exercise is no different. The body becomes accustomed to the strain you put it under and for this reason you need to start changing your workout at least every two weeks. Try weight training and then doing cardio, mixing the two up and then doing different exercises in different orders. Try new classes and keep the body guessing.