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 Fat
Burning Secrets For Women
By Kelli Calabrese MS, CSCS
2004 Personal Trainer of the Year
Maintaining an optimal body composition has eluded a majority of
our nation. With diet books on the best seller lists, supplement
ads displaying surreal before and after photos and infomercials
touting the latest gizmo, it’s likely you have tried and failed
many more times than you care to count. You are most likely left
feeling confused, without hope and more desperate.
Hopefully you are not one of the ones to suffer acute or chronic
side effects. With gastric bypass and liposuction becoming a popular
answer to over fatness, you have to stop and wonder are there real
fat loss secrets that work. Secrets that not only are not harmful,
but leave you in the best shape and health of your adult life. Secrets
that can change your shape and allow you to live longer, stronger,
vibrant, energetic years. Secrets that anyone can afford. Secrets
that can be a natural part of ones lifestyle. Secrets that have
had proven results time and time again with the longest lasting
effects.
I’m here to share the secrets with you. As a 19 year fitness
industry leader who had transformed the bodies of thousands of people
just like you, I can tell you with 100% guarantee that there is
a way. It’s not quick, it’s not easy and it does not
work like magic! It takes work, patience, dedication, and consistency,
however it works every time and the results are astounding.
The formula includes first making up your mind, then working on
your meals, followed by your muscle, then motion and finally recovery.
I don’t have room here to share all of the pieces with you;
however I am including two of the components Muscle and Motion.
The following is an excerpt from my program “Feminine, Firm
& Fit – building a lean strong body in 12 weeks. Now men,
do not stop reading here! These principles apply to both men and
women and will change your body and your life – even faster
than the women because you have a faster metabolism, more muscle
and a greater capacity for your cardiovascular system. For the full
program, go to www.femininefirmandfit.com
Cardiovascular Techniques That Optimize Fat Burning
Variety is not only the spice of life, but it’s the key to
Fat Burning when it comes to Cardiovascular Conditioning. The following
methods will also help steer clear of plateaus and get the most
return for investment of time. Change leads to progress.
Here are some key cardiovascular fat-burning secrets:
1. Vary your cardio exercises –
Alternate between two or more cardiovascular activities like walking
and cycling or kickboxing and step aerobics. It will help to optimally
develop cardiovascular fitness, maintain the element of fun in exercise,
help to avoid over training and injury and ultimately expend more
calories. By varying activities, you are training your body to become
efficient at several activities, which is more challenging than
simply walking.
2. Incorporate several cardio techniques –
The Feminine, Firm & Fit Program prescribes different cardio
techniques for you. You’ll find descriptions of these techniques
below. Changing techniques forces your body to adapt, which makes
it more efficient. Vary the intensity and modify impact styles.
The underlying principle is that change is what keeps the body progressing
and making improvements. By using different techniques, you are
challenging your body to become efficient at varying intensities.
3. Plan your cardio workouts in phases –
Organize your workouts into a cyclic structure. For example, for
the first two to three weeks exercise at a lower intensity for 45
to 60 minutes and for the next two to three weeks, exercise at your
highest intensity for 20 to 30 minutes. The following couple of
weeks go at a moderate intensity for 30 to 45 minutes. You can also
have a transition week where you perform light amounts of exercise
2 to 3 times weekly for 15 to 25 minutes. This system allows you
to maintain a high level of fitness, prevent injury and avoid over
training.
4. Circuit train –
Perform several strengthening exercises interspersed with short
cardio segments. For example, perform a leg press, a pull down and
an abdominal crunch (you’ll find out how to do these exercises
in the next chapter) followed by 3 minutes of cycling. Then do 3
more strength exercises followed by 3 minutes of stair climbing.
Circuit training is lively and less tedious than some other routines,
so people tend to stick with it longer. It’s also an efficient
calorie burner, increases muscular strength and decreases body fat.
This technique has been prescribed in Week 9 of your Companion Journal.
5. Exercise first thing in the morning –
Morning exercisers tend to be more consistent with their exercise
regimen. The odds that you’ll skip a workout increase with
the passing of time, as interruptions arise and fatigue sets in.
Those who exercise later in the day are also working against their
body’s natural circadian rhythm, which is automatically set
for heavier activity early in the day and slowing down in the evening.
In addition, exercising in the evening adversely affects the natural
release of hormones by your body.
6. Eat a “primer” meal before working out –
Having a small balanced meal prior to exercise will help burn fat.
After you eat, blood sugar rises and exercise acts like insulin
to help regulate blood glucose. Eating (the right foods) will boost
energy for a more intense workout, so you will burn more calories.
Exercising on an empty stomach after a night of fasting induces
a hyperglycemic state and ultimately limits you from giving your
cardio session your best effort. You can get more information on
how food affects your workouts in Chapter 6, Fuel Your Body.
7. Give it your best effort – With each session
strive to work a little harder than the last one, unless you are
doing a recovery session. Walking is a great exercise, but eventually,
you must graduate from your starting level. If you keep walking
at the same pace, the same course, the same amount of time and in
the same heart rate range, the results will be diminishing. In order
to change your body, push your physical limits beyond what you are
accustomed to now.
Important Cardiovascular Techniques:
Warm Up and Cool Down -
Always take 5 to 10 minutes to gradually warm up to your target
heart rate range. At the end of your workout, cool down for 5 to
10 minutes so that your heart rate is at the low end of your range
before you stop exercising. The time you spend on warming up and
cooling down should be added to the recommended cardiovascular session
training times.
Below are detailed descriptions of the cardiovascular training techniques
suggested above for maximal fat burning? These techniques should
be performed as they appear in your Feminine, Firm & Fit Companion
Journal each week.
Continuous Training –
This traditional form of training incorporates working within your
target heart rate range and maintaining that pace for the duration
of your session. This will help to build your aerobic base, improve
your health and burn calories.
Interval Training –
Interval training combines brief periods of high intensity exercise
interspersed with periods of lower intensity exercise in the same
workout. This will help increase your cardiovascular efficiency
and burn more calories in the process. The lower intensity allows
for recovery between the higher intensity intervals. For example,
alternate between brisk walking and running, i.e., run 1 minute,
then walk 2 minutes, repeat for the duration of your workout. As
you become more conditioned, decrease the length of low-intensity
recovery periods (walking) and increase working intervals (brisk
walking or running).
Cross Training –
Cross training combines a group of aerobic activities into one workout
at steady or varying intensities. For example, take a 15-minute
bicycle ride to the local track; walk or run for 15 minutes on the
track; bicycle home for 15 minutes. Cross training can also mean
choosing a different activity for that session.
For example, if you typically walk, you might try swimming or a
kickboxing video. If you have access to the necessary exercise equipment,
you might use the rowing machine for 15 minutes, hit the stair climber
for 15 minutes and then use the skier for 15 minutes. Not only will
cross training help reduce your risk of injury but it will also
prevent boredom, challenge your body in new ways and keep you progressing
toward your goals.
Fartlek Training – Funny name but great results!
Fartlek means ‘speed play’ in Swedish. This training
method is similar to interval training (see above) but the intervals
are not measured by time or distance – they are irregular.
For example, race-walk until you see a car coming then walk until
you reach a mailbox. Then jog while the sun is behind a cloud and
walk until you reach a mailbox. Pay attention to how you are feeling
so that you accelerate when you are feeling energetic and then cut
back the intensity when you are feeling too exhausted.
Periodization –
Although periodization will not be covered in this 12-week Program,
we wanted to mention it because it’s a great way to vary workouts
seasonally throughout the year. During the winter months, use a
treadmill indoors; in the spring move your walk outside; swim in
the summer and hike in the woods during the fall. Also, if you play
a particular sport like tennis or golf, you would have in-season,
post-season and pre-season workouts that vary to help you maximize
during your sport’s season.
Strength techniques that Boost Fat Burning and Produce Results
The following are Key Fat Burning Secrets:
1. Warm up before a strength training session –
Warming up increases blood flow to muscles by 55%, a better muscle
contraction is attained, sweating begins earlier which helps to
regulate your body temperature and there is a faster neuromuscular
connection. Warming up initiates carb and fat enzymes and hormones.
It also reduces perceived exertion during strength training.
2. Multi-joint exercises –
Choose exercises that work compound muscle groups – meaning
more than one muscle group at a time. They are the most time efficient
and give most mileage per exercise. Examples include the squat,
lunge, and push ups. The Feminine, Firm & Fit Program incorporates
exercises that work several muscle groups simultaneously.
3. Exercise first thing in the morning –
(see cardio fat burning secrets)
4. Eat a “primer” meal prior to working out
– (see cardio fat burning secrets)
5. Eat 5 – 6 small meals a day – (see
Chapter 6 Fueling Your Body)
6. Train with intensity –
Graduate from the “pink weights.” Do not be afraid to
increase resistance and challenge your muscles. In order to change,
push your physical limits beyond what you are accustomed to doing
now.
Important Strength Training Techniques:
Just as with aerobic activity, changing strength training routines
will lead to progress. The following exercise variations will be
incorporated throughout the 12 weeks to challenge muscles and help
you steer clear of fitness plateaus. Variety in your routines will
make the difference in your outcome.
One and One Half Range of Motion –
One and one half range of motion is a full range of motion followed
by a half range of motion. Here’s an example using a squat.
Start in a standing position with feet shoulder width apart. Begin
by lowering down until the knees form a 90 degree angle. Then come
halfway back up, go down again to the 90 degree angle and return
to the starting position. That counts as one rep. Toes should be
visible throughout the entire range of motion. Use slightly less
resistance when performing one and a half range of motion exercise.
21s –
The range of motion for 21s is split into 3 parts. Seven repetitions
are performed at the top part of the motion, 7 reps at the bottom
part of the motion and finally 7 reps throughout the full range
of motion. Example: Biceps Curl - first curl at the top of the range
from the mid range toward the shoulder for 7 reps, then the bottom
of the range from the hip level to the mid range for 7 reps, and
then the full range of motion from the hip level toward the shoulders
for the final 7 reps.
Super Slow -
Super slow exercises are performed using very slow and smooth movements.
While some proponents take “slow” to extreme, lifting
for 4 seconds and lowering for 6 seconds is enough of a change from
your typical speed to take away any momentum so the muscles are
doing all the work. Use about 10% less weight with Super Slow training
compared with a typical 2 and 4 count. Example: Biceps Curl - curl
up for 4 seconds and lower for 6 seconds. Repeat each repetition
without resting until you reach momentary muscle failure.
Breakdowns –
Breakdowns consist of completing one set to momentary muscular failure.
When another repetition cannot be completed with good form, reduce
the resistance by 10 – 20% and perform additional repetitions
to failure. Expect to get another 4 – 6 repetitions.
High Reps / Lighter Weights –
Working at the higher end of the repetition range is a variation
worth incorporating. This involves using a resistance that will
allow you to complete repetitions for up to 90 seconds before reaching
failure. You should choose a resistance that will allow you to perform
the exercise for 90 seconds at which point you should be fatigued.
The Workouts
Each of the workouts includes exercises for all of the
major muscle groups. Do not skip exercises. You should perform the
exercises in the order they are listed in your Companion Journal.
Every 3 weeks the exercises will change and within each of the three
week periods a variety of the techniques as described above are
incorporated and prescribed in your Companion Journal.
Be sure to schedule strength training workouts for 3 non-consecutive
days in your 12-week Planner located in the beginning of the Companion
Journal. Stick to that commitment the same way you would any other.
Summary of Key Points:
- The resistance chosen should be challenging, but do not lift too
much too soon.
- Taking a day in between workouts is important for recovery.
- Increase the resistance or slow down the speed when you reach
90 seconds for any exercise.
- Incorporate the advanced techniques listed in the Dynamic Coaching
CD and in the Companion Journal.
A few more tips on strength training:
1. Breathe! Exhale on the working phase, which is typically but
not always the lifting motion. Inhale while returning to the starting
position. Never hold your breath. An easy way to remember how to
breathe is to exhale on the exertion. Breathe in through the nose
and out through the mouth.
2. Occasionally change equipment by incorporating a combination
of machines, free weights, fitness tubing and body weight exercises.
They each have advantages and the variety will help steer clear
of a plateau.
3. Move at a minimum rate of 2 seconds on the lifting phase and
4 seconds on the lowering phase. You can always go slower, but shouldn’t
go faster.
5. Beginners should start out with light weight and work on form
for the first few sessions. Then gradually add resistance to your
workout.
6. Learn the names of the muscles to become more aware of where
they are and how to create a balanced exercise program. We have
included pictures indicating the major muscle groups to help you.
7. Stretch immediately after each strength exercise to help increase
strength and flexibility.
8. Stimulate each major muscle group 3 times weekly taking at least
48 hours for recovery.
Here’s one more reason to strength train - if you gain 5 pounds
of muscle over time, you can expect to burn up to an additional
250 calories a day. That translates into 17 - 25 pounds of fat lost
at the end of the year – without cutting a single calorie.
In 12 weeks of progressive strength training, 3 times weekly, expect
to increase your lean body mass by 3 - 5%.
If you apply the techniques shared above you will be on your way
to a fitter, leaner more energetic body. It’s NEVER too late
and there is no time like the present. Make a resolution to live
every day like you are going to be your physical best. The effects
of beginning an exercise program and sustain it are so far reaching
on your life. For the complete Feminine, Firm & Fit program
including the important Chapter 6 (Fueling Your Body for Fat Burning)
can be purchased at www.femininefirmandfit.com
Kelli Calabrese MS, CSCS, 2004 Personal Trainer of the Year, Editor
Personal Fitness Professional Magazine, Editor of Wellness and Fitness
Entrepreneur Magazine, Board of Directors for the Personal Trainer
Business Alliance, Lead Exercise Physiologist National Exercise
Sports Trainers Association, Former Lead Fitness Expert for eDiets
and eFitness. Kelli has 3 science degrees in the areas of Cardiac
Rehabilitation, Exercise Physiology and Biology. She has attained
over 20 Fitness and Nutrition Certifications. She is the author
of Feminine, Firm & Fit and co-author of The Power of Champions.
Kelli is available for seminars, personal training, online training
and phone coaching, grocery shopping tours. For more information
about Kelli please visit www.kellicalabrese.com
or e-mail Kelli@KelliCalabrese.com
or call 908-879-1469.
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