Why Women Should Weight Train…..because the benefits are huge

Women and weights

crossfit weight

When you want to lose belly fat you should incorporate some kind of weight training into your regime, as we age we lose muscle so you need to use them by adding weights or resistance bands into your workout, this will minimize muscle loss and tone your body you will not bulk up, as women we have high estrogen levels which make it difficult for us to be muscle-bound, you will, however, become stronger and toned and who doesn’t want to have toned arms and legs.

As we age the percentage of fat increases by adding weight training into your workout your body will burn more fat more efficiently and combine this with any kind of cardio you will become a fat burning machine. When we get older we can suffer from osteoporosis but by adding weights your bones will become stronger and protect your joints and help with balance too, this is why women should weight train, I’m a true believer in any form of weight training it has changed my body considerably and I’m so much stronger now than I was 20 years ago.

 

How To Begin

Depending on whether you are going to the gym or working out at home always start off with lightweight’s if you are new to weight training, weight training covers a vast amount of equipment. The gym will have stationary machines for every body part you will need to have an induction so you know how to use every machine without getting injured. Don’t be afraid of using weights it may feel a little intimidating at first but everyone started the same way always concentrate on your form and full range of movement, this is very important if you can’t do the exercise properly because the weight is too heavy get a lighter weight, it has to challenge you, so 12 reps is good starting place if you can do the exercise for 3 sets at 12 reps and by your 3rd set gets a little difficult that would be perfect once they become easy, up the weight. Your muscle will be sore the next day but it will get easier and you will be burning fat even after you have finished your workout, this is why women should weight train or do any kind of resistance workout the benefits are huge and it will keep you young.

If you are working out at home you can purchase dumbbells or resistance bands at reasonable prices, I find a combination of weights and resistance bands are a good option. If you are really serious about weight training you could set yourself up with a homemade gym in your garage or spare room with great multi-station gyms on the market now, these are fantastic pieces of equipment for any weight training enthusiast, this would be my ideal piece of equipment but I have no room so its dumbbells and resistance bands for me as I stop going to the gym but didn’t want to stop working out.

dumbells

Let’s Talk Resistance Bands

 

There are many resistance bands on the market I have quite a few different kinds, I like the one with the handles and they come with 5 different colored bands with varying intensities they are portable so you can take them anywhere with you like on holiday or away on business. You can stack the bands together for a greater resistance like if you are doing squats, they come with door anchor for doing lat pulldowns or any other pulling workout, you can hit every muscle group with these kinds of resistance band and they are cheap around £20. This is a good option if you don’t have much room but want to do strength training the only other thing you would need is a mat.

I have been using mine for a while now and I think they are a brilliant piece of kit I can hit my back, chest, shoulders, biceps, and triceps with these I also use these in combination with dumbbells for my leg workout. You don’t have to lift heavy weights you can if you want to but using equipment like this to get toned if fantastic.

 

Combining Weight Training And Cardio.

I combine weight training and cardio in one workout four times a week, this is an example of what I would do with the bands.

 

I would do resistance band lat pulldowns with the band anchor to the top of the door for 45 seconds x 3 rounds in between the rounds I would do burpees for 30 seconds, once that was finished I would go onto straight arm pulldowns 45 seconds x 3 rounds and then in between I would Jump squats for 30 seconds. Then attach the band to a door handle and do underhand rows 45 seconds x3 rounds and skipping for 30 seconds then rear fly and high knees, that’s my workout done, so I have combined both strength training and cardio in one session.

You can do all kinds of combinations, you may have a stationary bike you can jump on in between your sets, to burn as much fat as possible by combining both in one workout you will see great results in no time.

 

Dumbbells And Kettlebells

 

Dumbbells and kettlebells are a great addition to your collection I have an array of different size dumbbells and kettlebells. I must admit I was a little obsessed with kettlebells at one time, I think they are great because you can get a full body workout with them in a short time swinging a kettle you are engaging your abs and it’s working your legs, arms, back and you are getting a good cardio workout as well. If you look on YouTube there are many tutorials on how to use a kettlebell, you also can get DVD’s on Amazon at good prices.

KB workout

If you are going to use Kettlebells I would suggest you learn how to use them correctly as you can hurt your back if you don’t swing it properly and start with a lightweight.

active adult

I would get a set of dumbbells too or instead of kettlebells if you prefer you can buy them quite cheaply around £30 for 1, 2 and 3 KG set which if you are starting out is a good place to begin

Fat Burning Machine

If you are serious about losing belly fat, getting fit and becoming a fat burning machine just add some weight training into your routine three times a week along with cardio and a good diet you will see the results I promise you.

Why should women weight train because the results are awesome and you all deserve to be fit healthy and looking fantastic.

 

If you need any help or just want a chat please drop me an email at janeclarkhelpdesk@gmail.com

 

Will Cardio Burn Belly Fat….. Yes it will

A cardio workout with a good diet will burn fat

 

Can you burn fat with cardio

flat tummy

The question will cardio burn belly fat, is a simple yes if combined with a good diet, there are so many different workouts now that will help you on the road to burning fat low-intensity workouts is an option for people starting out it is a good idea to start here if your new to working out. Muscles get their energy from burning fat and sugar so the more you use them the more fat you will burn.

If we overeat and our bodies don’t use it, it will be stored it as fat this is because our ancestors didn’t eat like we do so anything they ate that wasn’t needed by the body was stored as fat for later use when they needed it they were always on the move. For us exercise in the form of cardio or raising your heart rate for a 30 -60 minute period will burn off the fat.

Depending on your fitness level age and weight will determine how much you will lose, when you are young it’s a lot easier to lose weight I could maintain my weight when I was younger but as I have got older ( 57 ) I find it harder plus I don’t need the number of calories I once did. I can push myself very hard but found It took me days to recover so a carefully planned workout is key to burning fat.

High-intensity interval training (HIIT) If you want a good HIIT workout you can get this from Amazon for £66.80 and free delivery you have some awesome workouts that will melt the fat off, It’s not for the faint-hearted but well worth the effort.

T25

https://amzn.to/2rMzQEX

jump up

This is the big thing at the moment because you can do a 20-minute workout and you’re done, the only thing is you have to push yourself and you can not really do more than two HIIT workouts in a week because if you are doing it right it is far too taxing on your body. HIIT training will speed up your metabolism and apparently keep working for 48 hours after you have finished your workout so you are still burning fat great right. You need to combine HIIT workouts with other steady cardio and weight training.

HITT can be done anywhere without any equipment using your own body weight. You work as hard as you can for 30 – 45 seconds then rest for 15 – 30 seconds. An example would be…

30 seconds work 30 seconds rest. Jump squats, Pushups, Burpees, Mountain climbers, Skater. you would do this for 4 rounds after a warm up. you are using your legs which are a big muscle group and burn more fat. When you start HIIT training it is hard I am not going to lie you will probably think I’m never doing that again but stick it will get easier.

Steady State Cardio

running

Steady state cardio is great to add to your workout regime doing this for 45 – 60 minute twice a week will put your body in a fat burning zone, you will raise your heart rate but not too much, you need to be a little out of breath but not so you can’t talk. You could go for a brisk walk or jump on a stationary bike though the thought of sitting on a bike for 45 minutes doesn’t do it for me, I would rather do a dance workout or old-fashioned aerobics workout which you can find on YouTube.

Do different kinds of workouts to keep you interested, doing the same cardio workout gets a little boring and your body will get used to it and you will hit a plateau, so will cardio burn belly fat yes if you keep changing it up and incorporate different intensities like HIIT and steady state cardio before you know it you will be a fat burning machine.

Fuel Your Body

bread egg

It is important to fuel your body after your workout by eating the right kind of food you should eat some carbs and protein after your workout try and do this within 45 minutes of finishing your workout if you don’t eat anything you will feel like rubbish and your body will take what it needs from muscle.

Have Tuna, chicken or eggs or a protein-rich food with some rice, sweet potato, pasta or wholemeal bread add a little avocado or nuts for some good fat. You could have wholemeal toast smashed avocado with chili and onion and poached egg, or protein pancakes with Greek 0% fat free yogurt and mixed berries, if you are in a rush have a protein smoothie but get something inside you.

Cardio is good

There are so many people on websites saying Cardio makes you fat and that is not so, you don’t see any runners who are fat and that’s cardio they are normally trying to get you to sign up to something you can do it yourself as I have said before it’s not going to be easy but you will be rewarded with the body you want.

Choose a program that is best for you, do a couple of HIIT workouts a week along with steady state cardio once you have mastered this add in some weight training. I will cover this next time. Make sure you eat after your workout this is important. There is a saying you can’t out train a bad diet and this is true, if you are going to put the effort in to workout don’t mess it up by eating rubbish you will not see the results you want and get disheartened.

See you next time if you want any help please drop my an email.

 

 

I Want To Lose Belly Fat…Most of us do

I would say that most women want to get rid of their belly fat, but it’s not only belly fat, what about back fat that horrible fat that bulges out just above your waist at the back and the fat that spills over your bra it doesn’t look nice but you can reduce it.

What is belly fat?

belly fat

You hear so many women and men say I want to lose belly fat, but what is this fat, well this kind of fat is called visceral fat and its not good, this is the fat that is linked to all sorts of health issues like type 2 diabetes, heart disease so you need to reduce your body fat with a good diet and exercise.

Scientists that do research into this kind of fat have found that it hurts the immune system and has an effect on your hormones which could cause forms of tumors. If you want to be fit and healthy as you grow older than you must make a commitment to change your lifestyle, you need to stop eating foods that make you fat and have an inflammatory effect on your body and that can cause health issues. We really don’t move around enough and we were built to sit around doing nothing, our children are growing up sitting indoors playing computer games so just think in the future what health issues they will have as they grow up, It’s not all doom and gloom you can change things.

Commit To You

keep moving

You have made the choice to get fit and healthy now the work begins, you didn’t get overweight overnight and you won’t lose weight overnight either you realise you have a problem and the first step is saying I want to lose belly fat I want to be fit and healthy as I grow older, I want more energy and I want to look good in my clothes.

You may have a bad week when you do no exercise and overindulge we have all been there don’t beat yourself up about it just start again if you have taken 10 steps forward and 2 steps back you still have gained 8 steps. No one is perfect don’t judge yourself on other people we are all different, I’m never going to look like I did when I was in my twenties and that is fine the difference is I’m a lot fitter and healthier now.

Commit to you, what I’m saying is don’t do this for others do it for you, if someone is negative don’t let it bother you, some people will try to make you feel bad or tease you they want you to fail because they don’t believe in themselves be strong be committed and you will see the change.

 

 

Plan ahead and keep a record.

Let’s put a plan of action in place, plan ahead by this I mean plan what food you will buy, this will take time find food you will enjoy eating don’t go on a strict diet that not going to help in the long run, measure your food this will help with not over eating and add extra calories, so for breakfast you could have 1/3 cup of porridge this would be 150 calories add 1 cup of semi-skimmed milk and that is another 83 calories and top it off with mix berries 80 calories that is 313 calories or you could have Toast 64 calories a teaspoon peanut butter 64 calories and half a banana that 181 calories. Once, you get into the swing of things measuring your food will become second nature. Keep a record of what you eat either write it down or put it in Myfitnesspal which you can download on your phone this way you will keep on track.

Keep Moving

1 hour is 4%

Half an hour or an hour exercising out of your day is nothing, Just think of the time you sit around watching TV or drinking coffee with friends this time could be used to get up and get moving. See if your friends and family would like to join you on your journey to get fit, It’s proven that if you workout with someone it makes it a lot easier and you can help each other through those days when you just can’t be bothered, we all have those days.

Write down what you did and how long for this will keep you motivated and when you look back through you will be amazed at how far you have come.

Stay Positive

Don’t obsess about your weight you will change that.

Make a commitment to you, you are strong and determined and no one will stop you getting to where you want to be.

Plan your meals and record everything you eat you will be less likely to cheat if you do this.

Keep moving, I’m here to support you and give you encouragement.

 

 

 

 

Beginners workout program…… We all started here

We are going to look at starting a workout program, you will find an activity you will enjoy so you will work towards your goals and achieving the body you want. With exercise and a good clean food diet you will see great results.

Getting started.

This is going to be hard for some people, we all make excuses for not starting to exercise but the only way to make changes is to stop the excuses and start doing something. It doesn’t matter what size you are or how unfit you are we can all feel better and look better if we just put in the work.

You have to find a beginners’ workout program you are going to enjoy, you can join a gym but many people find it a little intimidating but if you need someone to tell you what to do joining a gym and doing classes is a good start. Think about what kind of exercise you may like to do, If you like to be outside you could start with walking at a brisk pace to get your heart beating, then after a while once you have built up a little stamina you may want to do a light jog and in no time you will be running.

What about home workouts there are many easy to follow programs on YouTube find one that’s for beginners’ even if its 10 minutes every day you are starting to move your body then after a few weeks add another 5 minutes till you have built it up to 30 minutes once you have got to this point it’s a good idea to add some weight training use very lightweight to start with you will soon build up you strength in no time and every time you exercise you are losing weight and getting to your goal.

It’s a good idea to have a little notebook to write your goals down like today I did 20 minutes walk outside and write down how that made you feel its good motivation.

It’s not going to easy at first you will have to take into consideration any problems you have, it will be no good running if you have knee problems or joint issues.

Be positive don’t let anyone put you down and discourage you, you are in control and only you can make it happen.

Keeping on top of your diet

If you want to lose weight and get fit you need to be in control of your diet there are no if or buts about this, combining exercise with a good diet is essential to achieving your goal of losing weight. When you start a beginners’ workout program and diet plan you will see great results, though I don’t like the word diet as it conjures up thoughts of not getting enough to eat so I like to call it a healthy eating lifestyle plan.

So you need to think about what you are putting in your mouth you will need to eat some protein at every meal add some carbohydrates from vegetables if possible and maybe some healthy fats, so for breakfast you could have a slice of wholemeal bread with half an avocado and poached egg on top. There are loads of ideas and recipes out there you just need to plan your meals adding herbs spices or chili will add different flavors. Make sure you fill your plate with plenty of vegetables or salad eat some berries and fruit. If your not sure of how much you should be eating you can go online and type in how much food should I eat and it will come up with many sites you would just have to put in your weight age and how much you exercise and it will give you a guide on your calories you should have. Please keep away from processed food this is not good for your body and will not help you lose the weight. Make sure you drink plenty of water we need to be hydrated you can also drink green tea, first thing in the morning have a glass of water with fresh lemon juice it will set you up for the day.

I’m not saying you can’t have a treat now and again I love dark chocolate so I have a small bar at the end of the week, so treat yourself now and again.

 

Finding the Time

Sometimes it hard to fit everything in, today our lives are so busy but it is essential to find the time to do some form of exercise. Can you set the alarm to go off earlier so before your day starts, you can get your workout done first thing in the morning then it is out of the way. Or how about in your lunch hour half an hour walking or even finding a stair case and going up and down a few times, what about after you have sorted everyone out in the evening instead of sitting on the sofa watching TV go and do 10 or 20 minutes of cardio walking on the spot lifting your knees high, if you love music and dancing, dance for 30 minutes,every little helps you work towards your goals.

It is just changing your attitude and thinking outside the box even doing the housework you can make into a workout. You have got this, you can do it lets start now.

Warming up cooling down

So you decided to start your beginners’ workout program good on you when you begin you should always start with a warm up 5 minutes is all you need to warm your body up and get it ready for the workout that follows, this is an important place to start by warming up you are less likely to get an injury or strain any muscles. You should warm up the whole body, start with shoulder rolls forward then backwards, arm circles forward and backwards then cross your arms in front of you then bring them out to the side do these slowly, hold onto a chair and gentle swing your leg out to the front and then to the back only go as far as you can manage walk forward and back once you are all warmed up you can start your workout.

Cooling down is just as important as the warm up, this brings you heart rate down so just do the same as the warm up, if you want to do a little stretching this has great benefits and will make you more flexible as time goes on.

When, I feel like a workout.

Nobody is going to do this for you, to lose weight and get healthy you must commit to a workout regime and change how you eat.

  • Getting started is the hardest part I think, you will make every excuse under the sun but if you are committed you will lose weight and become more healthy and it’s only you that can do it. Start slowly because everyone who you think looks good and workouts were in your shoes we all started out as beginners’ but we never gave up, you can do this you just have to put your mind to it.
  • Make a conscious decision to eat healthy with plenty of vegetables, fruit and berries.Try to have protein with every meal and drink lots water. Workout how many calories you need this varies with age so someone younger needs more than an older person.
  • Find the best time for you to workout, make your daily chores into a workout think outside the box.
  • Always do a warm up and cool down this is so important so you don’t get an injury and do a little stretching.
  • Write down your goals and workouts, stay focused It’s going to be hard at first but you’ve got this.

If you need any encouragement or want to ask me any question please do not hesitate to get in contact with.

 

 

 

 

The Key To Losing Belly Fat….There is no magic pill.

There are so many of us out there who for whatever reason wants to get rid of that dreaded belly fat, we all come in all shapes and sizes and whatever age you are this is achievable, but you have to make changes.

Write your goals down, take responsibility and don’t let anyone discourage you, you can do it.

Calories in Calories out

We all know overeating and lack of exercise will make you put on weight, with today’s lifestyle we sit around more, drive everywhere eat takeaways, our sedentary existence leads us to be unfit and unhealthy and one day we look down and see we have put on weight going on. But you can change this at any age with what you eat and doing some exercise this is a lifestyle chose, you don’t want to be on an extreme diet that restricts you so when you finish the diet you go back to eating the same things you did before and start putting on the weight again.

The key to losing that belly fat is cutting out all those bad foods that will just keep you fat but still eating and enjoy good food, there are lots of recipes out there that you can use to make some delicious meals, if you like Chinese food you can make your own with simple ingredients that are mouthwatering.

A good start is to get one of the many apps that are out there that log all you eat or keep a food diary, this will show you how much you are eating how and much fat you are consuming, you will be surprised with the number of calories you are eating.

Most of us eat far to bigger portions, our bodies don’t need and it doesn’t like huge amounts of food in one sitting, what it doesn’t use as fuel it stores as fat. Eating good clean food is the key, this means cutting out process foods like ready meals, cakes, biscuits and any other food that are empty calories that really don’t give you any nutrition. But saying that you can have a treat now and again, it’s something to look forward to, but don’t go overboard.

vegetables

The key to losing belly fat is by cutting your calorie intake this is half the battle to getting rid of that stubborn fat.

 

 

Cardio

Depending on your fitness level will depend on what sort of cardio you will do, if you have not exercised ever, you will take it slow, start off going for a 20-minute walk every other day building you speed up, the more you do the faster you will start walking, I sometimes know the weather won’t allow this so just walk on the spot indoors, if you start moving and raising your heart rate you will start burning calories. Also, try a little stretching it’s always easier later on in the day when your body is warm, doing 5 minutes of stretching in the evening will do you wonders. There are so many varieties of cardio you can do, you don’t need a gym to do it.

Your aim is to build up your stamina so you can go for a run in the park or do a home cardio session, you can join a gym if you want but you don’t have to. If you burn an extra 250 calories by doing some form of cardio and cut your calorie intake by 250 calories that’s 3500 calories which is a pound of fat loss.

Always warm up before any kind of exercise.

rope

 

Strength Training

Some women are afraid of the term strength training, if we don’t use our muscles we lose muscle especially as we get older it knows a joke, who wants to be weak with saggy underarms and a Buttock that’s gone south …no one

Strength training will help with bone density give you more energy and you will be stronger to cope with day to day life. you will burn more calories so it is a win-win situation, this is another key to burning belly fat.

When I first started doing any form of strength training I was so weak I had to do push-ups on the wall because I couldn’t even do one on my knees, but I didn’t give up, you have to be in for the long haul and it will pay off.

hand weights

There are many exercises and equipment you can use, the TRX is good you are using your own body weight and can vary the intensity by just moving your feet. What about dumbbells these are great and you can get a good strength workout done with a couple of different sized weights, always start off with a weight you can comfortably use for at least 12 reps, you should be aiming for 3 sets to start off with. I would try to get Three weighted workouts in a week along with Three cardio workouts.

I like a Kettlebell but unless you have been taught how to use one properly I would leave it as you can injure your lower back.

 

Stretching

I touched briefly on this earlier, If you want to be flexible and have good mobility and less prone to injury you must stretch, this is one of my favorite things to do.

Taking 10 minutes at the end of your workout to stretch all your muscles and ligament will help with recovery, the more you stretch the easy it will get, at first you may not be able to go too far but if you keep it up in no time at all you will one day touch your toes. Its such a great feeling and your body love a good stretch.

The Key to Losing Belly Fat

  • Cut out all the junk food that does’ not give you any nutrition, eat good quality food and cut down on your portion size.
  • Log what you eat on one of the many apps out there or keep a food diary.
  • Do some sort of cardio exercise at least three times a week, if new to exercise start slowly and build up your stamina it won’t take long before you can do 30 minutes of cardio in one go and always warm up first.
  • Add in some strength training this will build muscle, keep you strong and burn extra fat.
  • Try to do at least 10 minutes of stretching at the end of your workout to help with flexibility and mobility.

 

 

 

 

 

 

Banish that fat forever

Hello everyone and welcome to Banish fat

MY STORY

Like many out there I have struggled with losing weight from around my belly, when I was young, up until my forties I had no problem with my weight I could eat anything I wanted and still stay slim.

At 45, I noticed I was putting on a little weight around the middle still did not take much notice until I hit the menopause, then all of a sudden it seemed like overnight I put on 2 stone nothing fit me anymore I was uncomfortable and feeling down.

So I started researching what I could do, I have always exercised mostly cardio of some sort, but as you age everything starts going south, as they say. So I started doing some weight training and watched what I was eating I was going to the gym doing a leg day, back day, shoulder and arm day cardio day, function day basically I was wearing myself out, I had built muscle but still, my fat around my belly would not budge.

I decided to cut right back no more gym just working out at home with a few weights and bands and a TRX.

It’s all about calories into calories out and a little help from supplements and eating good clean food.

 

 

 

 

 

IM HERE TO HELP

This is my opportunity to help others with the same problems with tips on workouts, diet, and supplements

We all can get where we want to be with encouragement, let us do this together.

 

MY GOAL

Is to help you and your friends get fit and healthy and lose fat

 

All the best,

JJ

banishthatbellyfat.com