QUICKEST WAY TO LOSE WEIGHT!

 QUICKEST WAY TO LOSE WEIGHT

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Train Your Largest Muscle Group: Your Legs

Why would training your legs help you lose Belly Fat Fast?

I get asked this question all the time….

Training your Legs helps you Lose Belly Fat Fast because  it requires a lot of energy from your body thus increasing your calorie burning potential during and after your workout up to 72 hours!

It also greatly influences the release of both Human Growth Hormone (HGH) and Testosterone…

(and yes ladies we need to boost testosterone too!!)

These powerful hormones, when unleashed, work like MAGIC in the body… Transforming Body Composition by increasing Bone Mass, Muscle Mass and DECREASING FAT STORES!

imagesVA24R1YEAlso, there is research that shows that Growth Hormone can  actually counter the release of the hormone responsible for Belly Fat…. Cortisol!

Cortisol is released by the adrenal glands and it tells the body to store fat in the abdominal area. There is a link between high cortisol levels and storage of body fat, particularly “visceral” abdominal body fat. Visceral fat is stored around the internal organs, as opposed to subcutaneous fat which is under the skin. Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes. Now, this is NOT what we want, but this hormone is really tricky to control especially if you are under chronic stress due to Life’s Unexpected Challenges, so it’s REALLY important to have a plan to counter it’s nasty effects.

One of the ways you can do this without taking any kind of pill, is simply by Training your Legs HARD! Using weights, a barbell, or DB’s, or even body weight ..which is what I always use, but the key is to keep it INTENSE.

 fitnesspark23Intensity is what triggers the body to Transform!

Another reason Training your Legs helps you Melt Belly Fat and Fat all over is because your legs are your largest muscle group and they require so much energy First off, just to complete the exercises…which is why I hear “I’m Dying!” from my clients in the middle of doing squats…and I always reply “NO! Your not dying! Your getting Stronger!”

Secondly, when you train your legs your post-metabolic gains are REALLY Great! Up to 72 hours! A Pretty good investment I think!

 Here are a couple of Awesome Belly Fat Burning Workouts to Try!

Workout 1  At the gym

Perform 2-4 sets of 12-15 reps

  1. Barbell Squats
  2. Stationary Barbell Lunges (up & down in lunge position)
  3. Barbell Deadlifts
  4. DB Walking Lunges
  5. Barbell Step ups
  6. DB Calf raises
  7. Skip 3 minutes

Workout 2  Outside

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Warm up jogging 10 minutes

Set your GymBoss timer for 40-50 seconds and 10seconds rest  Repeat 4 times

  1. Walking Lunges
  2. Lateral squat plyometric shuffle
  3. Leaping squat jumps
  4. Plyometric Lunges

Finish with 6-8 all out sprints!!

STRETCH!!  

Take Your Health To The Next Level with My Fat Loss Program

3dweight2CLICK HERE TO KNOW MORE!!

 

Success Story: New Mom Barb Gets Back on Track!

Meet Barb a very busy new mom on a mission to get back in shape!

Barb started training with me on a 5 week weight loss program twice a week to help her get back on track to the road of health and wellness. As busy as she was, we made it work and in addition to training with me I asked her to train one additional day on her own, which she also made work.

Training only 2-3 times a week can really shift your level of health, increase your stamina, balance your hormones & mood, and of course shed some unwanted weight!

I have not experienced pregnancy myself, but I do know that because your body goes through so many changes in a 9 month period and also in post pregnancy, it can be a little more challenging to lose the weight due to fluctuations in hormones, and nutritional needs, and this can vary in each individual. Not to mention these ladies both had a C-section which can be a painful and long recovery, as Barb mentioned it took her months to heal when the doctor had told her 6 weeks! I felt confident that their core strength would return quickly, and it sure did!! They did awesome! They both approached each session optimistically and gave it their all and it paid off!

 Barb in her own words…

“Having recently had a new baby, I wanted to lose the last 5 pounds gained during pregnancy before heading back to work. To hold each other accountable, another mother and I signed up to train with Angela. With her help and motivation, I was able to lose the last 5 pounds in 5 weeks and was able to comfortably fit back into my clothes. Angela varied our workouts to keep us from getting bored and to constantly shock our bodies. In addition to our workouts, Angela helped us with our diets in that she monitored our food diary’s to make healthy suggestions. She offered a lot of nutritional tips that were easy to incorporate as well as new recipes to try. She made it easy and I feel great!”

Barb Before                                 After

 

   Set Yourself Up For Success

It’s the start of a New Year…and possibly a New Beginning, if you are open to change. It’s a great time to write down what it is you want to achieve this year. I know you’ve heard this before, but honestly this process should never end. Goals help give us direction to move forward through life. Without goals we are at the mercy of whatever influences are around us. This is a passive choice as it means we are not taking charge and steering our life in the direction we truly want, and then we wonder why results aren’t showing, why measurements aren’t changing, and why our level of health is mediocre. The next few months are going to pass anyway, so why not make them productive and memorable? Being laid back in this process doesn’t work, only your actions will dictate whether you move towards your destination or away from it. Without a clearly defined goal and a roadmap to get there, you can waste a lot of energy and still not achieve your desired result. I encourage all of you to write down specific goals, both short term & long term and then have a plan that supports your goals and stick to it. Be determined to stick to it. Determination is the key.

They say it takes 21 days to form a new habit, so let this be day 1, today make it day 1. 2012: A New Year, a New Beginning, a Fresh Start! Let’s get going without hesitation & without any second thought and ‘just do it!’ Forget every little thing you did in the past that took you away from your goal and start with a new clean slate. One of my favorite quotes is “start where you are, with what you have, where you are at.” I always remind myself of this as where else can I start but where I currently am? This also means not comparing yourself to others, you can be inspired by other people to help you grow and stretch out of your comfort zone, but everyone is uniquely on their own path. So start now to move in direction of your goals from wherever you are. No question you will be in new place a month from now if you start today.

Setting yourself up for success means that you go into this prepared.  Having an overall bird’s eye view of what it is you want to change would be the very first step. For example, if my goal is to have more energy and vitality and feel great all the time that means I would need to look at all the areas of my life that aren’t supporting this feeling I want. And this can include diet and food choices, work and my environment, sleeping patterns, late night eating, unhealthy relationships, over-worrying, unnecessary busy-ness….etc. Now, I can identify all the factors that are zapping my energy and I can replace them with the things that give me energy, vitality and restore my health. It is really about taking your power back and not being complacent or ‘ok’ with how things currently are, especially if your not happy about it, or, if for health reasons it’s detrimental that changes be made and be made now.

Jack Canfield, famous for his “Chicken Soup for the Soul”  books and the famous movie “The Secret” states that “Vague goals produce vague results.”  Do you want vague results? No, I doubt it.…..so maybe this will help. Big goals are manageable if we break them down into smaller steps using something called the SMART goal setting system, maybe you have heard of it. The word S.M.A.R.T is actually an acronym that stands for:

Specific: Do you know exactly what you want to accomplish with all the details?

If you want to lose 10 lbs, or drop a few inches in specific areas…then what is that end result number? Write that down. Be specific.

Measurable: Are you able to assess your progress?

Once a week is a good time to check and see that you have followed through and are in line with the plan. An example can include substituting late night snacking with a healthy whey protein shakeJ or getting to the gym and doing 40 min cardio once a week…

Attainable: Is your goal within your reach given your current situation? A goal needs to stretch you slightly and it will need a real commitment from you.

Realistic: The goal needs to be realistic for you and where you are at the moment.  Losing 20 lbs in a week isn’t realistic unless you’re on the Biggest Loser ….and they exercise 4-6 hours a day! …. BUT 8-10 lbs in 6-8 weeks?  You can do it! 

Time-Sensitive: What is the deadline for completing your goal? A deadline creates a sense of urgency.

Remember, your actions will reflect your results. If results aren’t there, then you need to take a look at your actions and reassess the situation.

I hope this helps you get set up for, what could be, a really great and successful year, not only in physical fitness & health, but in all areas of your life!

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About angelasassofitness

My passion for fitness began over 15 years ago when I was struggling with weight & health issues most of my adolescent life. I remember when I reached over 185lbs, I had had enough, & had to make some big changes!! I trained myself and lost 50lbs...mind you, it took nearly 4 years to do it because I had no idea what I was doing at the time, but I was committed & I was gonna do it. I embraced Fitness wholeheartedly from moment on. After I had lost 30 lbs or so, I decided to take a Mixed Martial Arts class at a local gym, it was something I had always wanted to do and finally, I was ready. I loved it and dedicated the next 10 years to training full time Mixed Martial Arts. My broad spectrum of MMA training included Bruce Lee’s Jeet Kune Do, Filipino Kali, and Brazilian Jiu Jitsu. It was intense training that included Boxing, Thai Kickboxing, kali weapons, brazilian Jiu Jitsu, as well as Wing Chun. I became an instructor and coach and have taught privately and in group sessions. "Attaining a Blue Belt in Brazilian Jiu Jitsu and training with Royler Gracie were inspiring moments." Philosophy I experienced from Martial Arts that disipline, focus, and attention is critical to results. Training for me is mental, and aesthetics is what happens after, it’s a side effect of dedication. So if you have an hour, a half hour, 2-4 times a week, to exercise, be dedicated and committed to that time, and I guarantee you will get results! “Martial Arts has laid an awesome foundation for me on many levels and I enjoy being able to pass that on to my clients in a way that fits them & their individual goals. Translating the training principles of discipline, focus, and self awareness to an enhanced level of fitness.” Featured in Shape Magazine April 2011 Featured in OXYGEN FITNESS MAGAZINE June & October 2009 Placed 5th in Fitness Figure @ Sandra Wickham Fall Classic 2009 Certificate in Natural Health/ Alive Academy of Natural Health
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