Yesterday I (along with my friend, Holly Rigsby) told you about the difference between trying to follow a workout and actually doing a workout as it’s designed – and how much impact that will have on your results.

Let’s talk for a minute about those workouts.

A lot of people make the mistake of thinking they need to workout for an hour or two a day, doing miles of long, slow cardio to reach their fat loss goals.

It’s a lie.

You’ve been lied to by health clubs, infomercials and expensive personal trainers – all telling you that you need to work out for hours on end to get the body you want.

You’ve been told to that you can spot reduce your trouble spots and you can use the ‘fat burning zone’ to lose your love handles.

Lies.

It’s no wonder so many moms just give up.  They don’t have time to sift through all the B.S. along with all of the other responsibilities on their plate.

The truth is…you only need about 90 minutes a *week* to get the body you want.

If you’re doing the right exercises in the right combinations, you can get great results in less than 15 minutes a day.

That’s why I want you to get Holly Rigsby’s Fit Yummy Mummy DVD Set available at
–> Fit Yummy Mummy DVDs

If you want to burn your baby fat and get your pre-baby body back in only 15 minutes a workout, it’s critical that you know how to do every exercise with the right technique, in the right combinations, with the right intensity.

Otherwise you’ll miss out on most of the results.

I love these DVDs because Holly teaches you exactly how to do each move and then guides you through each workout to ensure maximum fat burning effectiveness.

Basically, everything is already DONE-FOR-YOU!

You just follow along and watch those unwanted pounds melt away.

You can check out Holly’s Fit Yummy Mummy DVD Set here:

–> Fit Yummy Mummy DVDs

Hurry! Holly has included 6 Incredible Success Bonuses to jumpstart your success, but only if you order before Friday, October 9th at 3pm EST.

Click here to join the thousands of other moms who have already PROVEN Holly’s system works –> Fit Yummy Mummy DVDs!!

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Check out this post from my friend and coach Holly Rigsby, creator of Fit Yummy Mummy.  This was a great one for me, because most of my intervals were done on the treadmill.  This has inspired me to do more!  Check this out, and let me know what you think.

By: Holly Rigsby

Think you are getting a great workout on the treadmill?

Think again!

I caught an interesting article at Alwyn Cosgrove’s blog – Alywn is the best for telling you like it is – wait till you hear why treadmills Suck!

“In the past people moved more and their exercise programs were well rounded, but recently more people have switched to doing treadmill-only workouts for their cardio. Whether they think it’s better for their joints or because they’re closet vampires who can’t…stand…the light! and never want to venture outside, I’m not sure.

What I am sure of is that steady-state cardio on the treadmill is just f***ing stupid. And, no, I’m not going to rehash the old argument about how intervals burn more calories. You already know that.

Instead I’m going to do some math.

Walking a mile is about two thousand reps in the sagittal plane at about one and a half to two times your bodyweight. Jogging would be around fifteen hundred total reps at about two to three times your bodyweight.

And since the treadmill switches your hamstring and glutes off — your foot hits the belt and the belt pulls you through — it’s mainly a quad exercise.

So let’s say a client does three miles three times per week for one year (and I’m being conservative).

That’s 6000 reps x 3 days per week x 52 weeks, which equals 936,000 reps of knee extension work. Or 468,000 reps per leg.

Let’s say the load going through with the knee was a measly 100 pounds. That’s 4.6 million pounds of work for the quad with absolutely no hamstring work.

Think of it this way: if you did 400,000 reps of triceps extensions with 100 pounds you’d get four million pounds of volume. If you didn’t balance that out with biceps curls you’d expect the elbow joint to hurt, right? You’re damn straight it would!

So long term walking or running on the treadmill is almost guaranteeing knee pain. And that’s not even the worst part. Since the hamstring is switched off you’re actually burning even less calories than you would if you were to walk on the ground!

This study showed that hip flexion angle increases on the treadmill as opposed to the ground and that stance time was reduced. Basically, the whole hip extensor mechanism is affected; hip and knee flexion angles have to increase to bring the hip through on the stride. So hip flexor fatigue plus substitution patterns equals severe knee pain.

Ten or twenty years ago we’d get away with this because our clients ran outside and did other activities. The contribution of treadmill time to total exercise time was much lower. It’s hardly the case today.

One of the problems with low intensity steady-state aerobics for fat loss in the deconditioned population is the sheer amount of reps needed. I can do a bodyweight circuit and spread the “reps” over the whole body and get a similar metabolic effect.

At my gym we’ve always done interval training as we felt the results were superior, but over time we’ve moved to a “metabolic resistance training” model.

For example, one mile on the treadmill would be 1500 reps and burn around 100 calories.

If you did a circuit of kettlebell swings, undulating ropes, inverted rows, sled pushes, and burpees for four rounds with 10 to 15 reps each, you’d burn 100 calories in less time with less load, and the reps would be spread over the entire body instead of on the ankles, knees, and hips.

It’s just a superior model.

Alwyn Cosgrove is owner of Results Fitness in California, and coauthor of “The New Rules of Lifting and The New Rules of Lifting for Women.”

Heck yes it is!

Metabolic Resistance Training is precisely what the Fit Yummy Mummy workouts and Intervals are all about! Work the entire body, with intensity in just 15 short minutes a workout!

For two weeks straight I want you to instead perform your intervals using one or more of the following body weight examples.

FYI – Be prepared to really WORK. If you are not feeling it after 8 minutes – you are NOT doing intervals. Vamp up the intensity and see what a difference Intervals can make in your fat loss efforts!

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If you think that I am crazy, check out this story about Maria who has 5 kids.  Yes, 5 kids!! This will prove that it is possibly to lose belly fat!!

This is a story from Holly Rigsby, creator of Fit Yummy Mummy.

You Can’t Fool This Fit Mom Of Five

Maria – a mom of five – continues to achieve fat loss results!
A recent trip to a “nutrition bar” only confirms the path that she is on.

“Jennifer (fellow FYMer) and I got these coupons to a new “nutrition” bar in our area. It was for a free smoothie, tea, and body analysis. So we thought we would go and check it out.

Well, when we arrived, I noticed everything was from Herbalife. Which I have never been impressed with their products but we stayed and talked to the owner anyway. So she chatted with us and had us fill out a survey and then offered us our free tea drink which she stated would make our bodies burn 160 calories just for drinking it.

I asked her how it did that, and she said “I don’t know it just does”. We declined the tea and the “healthy” smoothie because they were made with the Herbalife protein powder (full of sugar), pudding mix, and sugar-free syrups.

Then the owner stated she had lost 10 pounds in one month from drinking these smoothies twice a day and eating a colorful dinner. I asked her if her body fat percentage had changed at all (since she had the fancy testing machine) but she hadn’t retested yet. So we proceeded to get our body analysis done.

Drumroll please…….

I was expecting mine to be around 25% but it came back at 20%! I was shocked. I guess I see myself differently in the mirror. Jennifer’s was 17%!! We were surprised but very happy.

It was quite funny because the owner of the “nutrition” bar was surprised we each had 5 kids and that we looked so good.

She then said, and I quote: ” I am going to start doing what you guys do! You guys look great” I really wanted to tell her to stop taking all these so called healthy supplements and shakes and just start eating supportively but I couldn’t do it.

So Jennifer and I walked out of there feeling pretty good about ourselves and our way of life.

We laughed at the fact that the owner and pusher of these supplements was envying the way we looked. We noticed the bodies of all the employees and the owner’s in there and compared them to Holly’s body and were glad that we were listening to Holly who obviously knows what she is talking about. Just look at her!!! So thanks Holly, you are the bomb!!”

~ Maria Simpson, busy mom to 5 wonderful children (oldest is 11 and my baby just turned 2) and proud Fit Yummy Mummy

“I am so thankful I found Holly and Fit Yummy Mummy. I was at a point where I was feeling so fat and down on myself. I was faithfully working out 5 days a week running and doing exercise videos but nothing was changing. I was so frustrated. Then I found Fit Yummy Mummy! I knew it was the answer I was searching for.

I started right away. It was hard for me, but I quit running and focused on following the Fit Yummy Mummy plan to the letter. Almost instantly I started noticing results. I had energy through the roof and my clothes were getting looser.

I still found that runner’s high during intervals. I had great success!! I was even chosen as a finalist in the first transformation challenge held at ClubFYM!”

See Maria’s full transformation HERE >>> Flat Abs After Five Kids Without a Single Sit Up

Wonder what 15 minute Fit Yummy Mummy workouts can do for you?

Here’s your opportunity!

Grab your trial offer of Fit Yummy Mummy: The complete, easy to follow, “at home workout” loaded with step by step 15 minute workout plans, meal planning guides and all the motivation and support you need to get started…. begin to transform your body, your fitness level and your LIFE today!!!

FitYummyMummy.com

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Have you ever heard of a tabata? Ever want to know how to do a tabata workout?

If you have never done one before, you are in for a big surprise!  First of all, a tabata only takes about 4 to 5 minutes.  Yep, your heard me right, 4 minute workout.

What you do is take pretty much any exercise that you would like, do the first one for 20 seconds, rest for 10 seconds, do the second exercise for 20 seconds, rest for 10 seconds.  Do that for 4 -5 minutes straight.  You will see why you only do it that long!

For my workout today, I did a tabata workout in place of my intervals.  I did dumbbell swings and mountain climbers. Wow!  After my last set of mountain climbers, I could barley get up off the floor!  I was breathing so hard, and felt like I was about to see my lunch again!

I went to the locker room to change, and it felt like my shoes were stuck to the floor.  I could barely lift my legs to change back into my jeans.  I just kept thinking, good thing I didn’t drive the manual transmission car to the gym today!  I don’t think I would have made it home!

So what you want to do is get a stop watch, or have someone time you when you do tabatas.  You could even mix some music that will slow down and speed up according to the time when you are working hard, or resting.

Check out this video of Holly Rigsby doing the tabata workout that I did today.  I have to give her all the credit in the world for doing a tabata on video! Now, just because it says tabatas for mom’s does not not mean that you have to be a mom, or a woman to do this workout!

Try a tabata workout yourself, and let me know what you think!

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In this video, you will learn:

• What is an interval
• Why do intervals over steady pace cardio
• How to do an interval
• What an interval will do for your body

Check it out, and let me know what you think!

If you want to more about interval training, check out these sites:

Fit Yummy Mummy

Turbulence Training

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Written by:

Holly Rigsby

www.fityummymummy.com

Banking your results on the calories burned on a treadmill?

“Holly, It is hard for me to reconcile that when I was doing a longer cardio workout it would say I burned 500 calories and now when I do the short burst intervals for 15 minutes it says I only burned 160 calories. A few people told me the treadmill reading is wrong anyway. What do you think?”

Thanks, K

Great question!

When Fat Loss is your goal, your concern and focus needs to lie in boosting your metabolism so your body burns more calories 24-7 – not just during the time you are “doing cardio”.

A lot of women fall prey to the number of calories burned on a treadmill for it is immediate feedback…immediate gratification that they are making progress – and their efforts on cardio will erase the # of calories they indulged in the day before.

Well this number can be off by as much as 30% as it does not account for several variable….such as:

~ your body fat percentage. A person who has a higher percentage of body fat will usually burn less calories than a person with more muscle mass.

~ your fitness level. If you’re new to an activity, you’ll usually burn more calories than a fit person doing the same activity.

To further the issue, the typical “Cardio for Fat Loss” mindset is:

The more calories I burn, the faster I will lose weight, the more weight I will lose.

That is great, however, immediate calorie burn is not what makes a difference on your body’s ability to burn more fat and calories all day long.

The elevated calorie burn you see on a treadmill diminishes and goes back to “normal” shortly after the cardio session ends.

This means your body is burning less overall calories.

Consequences of Long Duration Cardio
Plus, the longer you “do” cardio, the more you put your body at risk of taking energy from or burning lean muscle.

This is NOT good if Fat Loss is your goal.

Muscle is the foundation of your calorie burn…the more lean muscle you have – the more calories you burn – all day, all night….sitting down, standing up, sleeping, watching TV….not just when you are exercising.

So in essence – women find themselves doing more and more cardio based on the # of calories burned and the fact that they end up having to do more and more since the entire process ends up backfiring and slowing down their metabolism.

It is very common for women to end up doing long bouts of cardio just to maintain a body they are not happy with, feeling nothing works and there is no other option.

This is why a balanced fitness program is a must.
Not only must you have a concern for supportive nutrition but also a fitness plan that addresses how much lean muscle your body holds.

Resistance Training is the heart of a true fat loss program for it addresses how many calories your body burns 24-7. Following a progressively challenging resistance training workout plan increases your lean muscle and the more lean muscle you have, the more calories you burn – and the LESS Cardio you will have to do.

Interval Training
Short burst intervals are not going to show a huge increase in calories while you perform them.

Take a look at my example from yesterday:

Yep – after 13 super intense and sweaty minutes – I only burned 112 calories!
If this was my only measure of success – can you see how I could quickly feel defeated and NOT want to stick with this type of cardio plan?

I do not fret!
Due to the intensity and nature of this intervals workout, I know my metabolism will continue to stay elevated for 24-36 hours afterward.

Traditional cardio – while yes has some benefits – will not give you this benefit nor the advantage to faster and more effective fat loss.

Super Busy?
Finding it hard to fit your workouts in?

Then why would anyone choose to spend the precious time the do have “doing cardio”?

Intervals are short!

As busy women, we just do not have the TIME to spend hours every week on the treadmill. Short burst intervals not only allow you to use your time more effectively, but also BOOST your Metabolism for there is no risk of the loss of lean muscle from long cardio sessions.

So my advice is to not base your success around this feature on the treadmill.

You will get results simply by following a balanced resistance training program that incorporates intervals – instead of hours of cardio!

In need of a workout plan that delivers more results in less time? The Fit Yummy Mummy Fat Loss System maps it all out for you – helping you focus your cardio sessions on short, but intense intervals to help you see faster fat loss results.

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When you are working out to burn fat, but are worried about also burning muscle, you are completely normal! This is something that I personally struggled with. There are a few things that you can do to make sure that you will only be burning fat, but not only that, you will be building your muscle at the same time!

If you did not know, your muscle works as your metabolism. So, the more muscle mas you have, the better your metabolism will be.

So what are some things you can do?

1. First, you need to make sure that you are eating healthy supportive foods! This will help to give your body the nutrients that it needs so that when you ask it to exercise, it will be able to perform for you. Plus, this will help to reduce your fat intake, which intern, you will not be adding more fat to burn.

2. Second, you need to do High Intensity Interval Training. Most people, even trainers at your gym will tell you that if you want to see quick results you need to do lots of cardio! Well, this is very true, but you will be getting results that you will not be happy with in the end. Why? Because after about 10 – 15 minutes of cardio, your body will start to burn away your muscle, exactly what we don’t want to do! High Intensity Interval Training will actually burn fat, build muscle, and make you feel strong all over!

3. The third thing that you need to do is resistance training. That’s right, lift weights! We need to build that muscle mass, so it can help to burn fat! Oh, and don’t be afraid to go heavy! If the current weight that you are using does not leave you at a state where you are barley able to breathe and feel like you could puke, then it is not challenging enough! Ladies, don’t worry, you will not get bulky! It is not in our make up to build muscle like men, unless we are adding things into our bodies that we not there from the start! I am 103 lbs and am 5′ 0″, and I lift heavy, and trust me, I am not bulky! If you do not have weights, and this is new for you, start out with using just your body weight. Check out my site for some body weight workouts.

If you do these three things, or, even just two, you will see results! If you add all three this will guarantee that you will be burning fat, and not your muscle!

Please let me know if you have any questions, or if you need any ideas for workouts!

Remember, you can do this!

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1. Make good food choices! Educate yourself about the food that you are eating.  You also need to know when to eat it, and why!  Also, fresh foods are always the best, so frozen dinners are out.  Way too much sodium!

2. You need to make sure that you never feel hungry! You need to be eating every 3 hours.  I know, that seems like a lot, but you need it!  Just make sure they are good food choices.

3.  When you are planning out your carbs to eat, go for fresh veggies instead! Also, make sure that the carbs that you do take in are things like brown rice, whole wheat bread, not white bread!

4.  Burn more calories than you are taking in. Yep that’s right, exercise!  Your body needs it to build your metabilism, and burn that body fat!

5.  Drink TONS of water!!! I bet you will see results if you just take this step!  Yes, you will be in the bathroom more, but it is worth it!  Trade the pop for a tall glass of water.  Trade the coffee for a cup of hot Green Tea.

6.  Do high intensity interval training over steady paced cardio workouts.  This has been proven to burn more fat and build WAY more muscle in a shorter amount of time.  I personally do intervals, and they results are just not the same without this step.

7.  Plan your cheat meals. Try to keep it to 1 – 3 per week, but you do need them.  If they are planned, then it will keep you from indulging in this meal.

8.  Do resistance training! This can be done at home or at the gym.  Whatever works for you!  I like to embarrass myself in my living room personally!  Resistance does not necessarily mean weights too.  You can use just your body weight.

So, after all of that, where are you going to start?  Pick just one thing from the list to start, and add a new one each week.  That way it is not so overwhelming!  If you do these things, I know your body fat will drop!

If you are not sure what your body fat is, or if you would like additional help, I am offering a free report to you.  The free report is from Craig Ballantyne who I have personally learned a lot from.

Check it out, and PLEASE let me know about your results!

Free report for women

Free report for men

Remember, you can do this!!

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This is when I learned the secret of High Intensity Interval Training!  I started doing this on my lifting off days, and it was amaizing!  I felt stronger, and had so much more energy than I ever had before! If you are looking for a way to burn fat quickly, this is the way to go!  What you do is perform an exercise in a slow or resting state, and then kick it up into high gear.  For example, I walk at a slower pace for 60 seconds and then increase my pace to a sprint for 30 seconds.  At first I would just do it as many times as I could, and that was normally not much!  Now my goal is to do intervals for 15 to 20 minutes, but no more than that!

So, the next time you go to the gym to do your cardio workout, do intervals!  I promise that people will look at you like you are crazy, but they won’t for long!  If you do interval training, you will have increased stamina, strength, and will have much more energy!

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