Happy Thursday ladies!
I wanted to bring you something a little different today so I had my good friend Tiana who I used to dance with on Redskins (HTTR;) write up a fat blasting workout for you!
Though my background is Exercise Science and I'm knowledgable about workouts, I more enjoy talking about vibration, nutrition, hormones, and sometimes aliens;)
She is a wealth of knowledge when it comes to training and I hope you enjoy! You can find her information for more workouts at the end of this email.
Here we go!
Let’s face it… Everyone is always looking for the best ‘quick fix’ solution to burn fat the fastest way, but what we should be focusing on is how to continue putting our bodies in a constant fat-burning state.
So how do we do this?
It’s a common misconception that cranking out hours of cardio each week will help you burn fat the best and easiest way. But that could not be farther from the truth. Most people like to do cardio because they feel comfortable doing it, it’s mindless, it’s the one machine they know how to use at the gym, and doesn’t require any instruction from a Personal Trainer to tell you how to push the QUICK START button.
But I highly encourage you to step out of your comfort zone and really turn your body into a fat-burning machine!
Again, you ask how?
RESISTANCE TRAINING is, hands down, the best way to go about doing this, along with proper daily nutrition of course.
And don’t get me wrong, HIIT (high intensity interval training) can help with the fat-burning process but ONLY when your body is able to handle the intensity portion of HIIT training. If you’re not used to plyometric routines, your body won’t be able to handle the amount of pressure on your joints. Also with HIIT programming if your body mechanics aren’t trained properly on how to run (i.e. sprints), you could be doing more damage to your body than good in the long term.
The great thing about resistance training is that even the most de-conditioned person can learn to do it and start to implement basic workout routines TODAY! And in time, your body will be able to put itself in a proper fat-burning state.
So let’s cut to the good stuff...
Here are 5 exercises to get you started today and won't overstraining your ligaments and joints!
Bridges or Hip Thrusts (20 reps x 3 sets) - Lay on your back in a standard sit-up position with your heels about 12 inches away from your glutes, toes pointed forwards. Elevate your hips off the ground by pressing your heels into the floor, squeeze at the top before lowering. This exercise primarily targets your glutes and hamstrings. If you are a beginner, you can simply use your own bodyweight, and if you are more advanced, you can add weight by resting a barbell on your waistline. Keep a slow and steady, controlled pace to really get the most muscle activation. You can also challenge yourself by doing small pulses at the top position instead of the full movement.
Split Squats (12-15 reps x 3 sets) - Stand in a staggered stance with one leg in front of the other, about one giant step apart. With both feet facing forward and your abs tight, back straight, hands on your hips (or holding dumbbells), lower your body down so that your back knee is almost touching the ground. Make sure your front knee doesn’t pass over your toes because this could cause knee pain and injury. Drive your heel into the ground as you come up, and don’t lock out that front knee, it should remain slightly soft at the top position.
Sumo Squats (15 reps x 3 sets) - Stand with both feet side by side with your toes pointed outwards. The distance between your feet should be wider than hip-width so that your body has enough space to squat down comfortably. As you squat down, always alway ALWAYS keep your knees passing over your toes - do NOT let them cave inwards because this will cause knee pain and injury. Your joints should always function in proper alignment as they were intended. Again, drive your heels into the ground as you come up and don’t like out your knees. This puts a lot of pressure on your joints. Get as low as you can with each repetition!
Lat Pull Down Machine (15 reps x 3 sets) - Adjust the machine based off your height (ask someone to help you if you are unsure how to do this). Using the long bar attachment, place your hands a little wider then shoulder-width on the bar with your palms facing forwards. Sit up nice and tall with your abs engaged and your back straight. Get full range of motion with these by pulling the bar down all the way to your sternum, squeeze and hold for a quick moment, then release back up. The pause helps you to really feel and recruit your lat muscles (on your back) so that you are getting the most from this exercise. Proper form means an effective workout, not a waste of time. Do not allow your body or shoulders to curve forwards.
Dumbbell Chest Press (15 reps x 3 sets) - Grab a dumbbell in each hand, then lay down on a flat bench on your back. With your feet on the ground, begin with your arms directly above your chest/shoulder area. Carefully lower the dumbbells down so that your finishing position is on either side of your chest, as far down as you can go, then pressing back up to your starting position. Ladies! Do not be afraid to work your chest muscles. We have to equally train the front of our body with the backside. I know sometimes we feel like we will lose weight in our boobs, but you will be gaining an overall more defined upper body. When you lose weight in your chest, it’s typically from overall weight loss, not just an isolated area. Also note that with this exercise, the secondary muscles that are being recruited are your triceps and anterior deltoids (the front of your shoulder).
FOR ALL OF THESE EXERCISES: Keep your core engaged the entire time for maximum balance and stability. You don’t always have to do a ton of crunches to get strong abs. Your abdominals should be tight throughout 90% of exercises with the exception of a select few.
Also take notice that all of the exercises I provided target your largest muscle groups (in sequential order). When we exercise our larger muscle groups, this means we are burning more calories!
And when you do a resistance training workout, you will continue to burn calories at rest after your workout for a longer period of time than after a cardio workout.
I want you to have an open mind about working out with resistance (aka weights, bands, etc.). A lot of women worry about getting ‘bulky’ or looking too masculine if they start lifting. But please DO NOT BE AFRAID!
To give you an example - I’m 5’10” and weigh 150lbs, but I look like I weigh only 140lbs, and 90% of my workouts include weight room activities - so I am literally PROOF that this theory of getting ’too bulky’ is false. (You can see my body type by looking at the videos on my Instagram page @tianajoelle.)
As a female, your body cannot genetically get as large as a man’s body. The women you see who are that size, typically are taking growth hormones, large amounts of other supplements, and their workouts are far more intense and literally designed for bodybuilders.
So stop going easy on yourself, take that fear away, get off the treadmill, and pick up a pair of dumbbells so that you can start burning more fat today!
If you are unsure how to create a fully structured workout program for yourself, I encourage you to checkout the programs I have on my website for ALL LEVELS - Beginner, Intermediate, and Advanced.
Don’t hesitate to reach out with any questions you have, I am here to help you get on the right track and start working towards your goals!
Live fit. Live happy. Live healthy.