GotFat?TheUltimateTipsonloosingthatstubbornweight

GotFat?

Copyright2014byJMB

This compiled guide will cover tips on how to lose weight, muscle building, health, everyday motivation, compound exercises, equipments, cardio and all that hoopla you need to rid yourself of that not so lovely love handlesaswellasfullproofprogramsyoumustdefinitelytryout.ALLRIGHTSRESERVEDNo part of this product may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written,datedandsignedpermissionfortheauthor.

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DISCLAIMERAND/ORLEGALNOTICES:This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention

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CompoundExercisesWhat are compound exercises?A compound exercise is any exercise that involves the use of more than one major muscle group at a time. Typically, there is one larger muscle group that ends up doing the majority of the work, and then one or more smaller muscle groups that are recruitedsecondarily.So basically, if you dont have much time to workout then this is the way togo.Heres a list of the most common compound exercises along with the primaryandsecondarymusclegroupseachonetargets:

Flat,InclineorDeclineBenchPress(barbell,dumbbellormachine)

PrimaryMuscleGroup:Chest

SecondaryMuscleGroups:Shoulders,Triceps

OverheadShoulderPress(barbell,dumbbellormachine)

PrimaryMuscleGroup:Shoulders

SecondaryMuscleGroup:Triceps

Dips(onparallelbarswithslightforwardlean)

PrimaryMuscleGroup:Chest

SecondaryMuscleGroups:Triceps,Shoulders

Dips(onparallelbarswithnoforwardlean)

PrimaryMuscleGroup:Triceps

SecondaryMuscleGroups:Shoulders,Chest

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Rows(barbell,dumbbell,ormachine)

PrimaryMuscleGroup:Back

SecondaryMuscleGroup:Biceps

PullUps,ChinUps,LatPullDowns(anytypeofgrip)

PrimaryMuscleGroup:Back

SecondaryMuscleGroup:Biceps

Deadlifts(manyvariations)

Primary Muscle Group: Posterior Chain (Hamstrings, Glutes, Back,

etc.)

Secondary Muscle Groups: Much Of Lower Body, Much Of Upper

Body

Squats(manyvariations)

PrimaryMuscleGroup:Quads

Secondary Muscle Groups: Most Of Lower Body

(Glutes/Hamstrings),LowerBack

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15BestWorkoutTipsWanttoknowthesecretstogettingatoned,trimbodyinrecordtime?Putafewofthesetipsintoactioneachweekandyou'reguaranteedtoseefasterresults!

1. Tone Up on the Treadmill

"Save time at the gym with this 10minute cardio/sculpt session: Hop on a

treadmill holding a three to fivepound dumbbell in each hand, and set

the speed to a brisk walk. Do a oneminute set each of shoulder presses,

biceps curls, triceps extensions, side laterals, front laterals and standing

triceps kickbacks one after another as you walk. Its an amazing

upperbody challenge that also gets your heart pumping. Do this series

two or three times each week. As you improve, work up to doing

fourminutesets."

Michael George, trainer and owner of Integrated Motivational Fitness in

LosAngeles

2. Power Up Your Runs

"Adding wall sits to the end of every run will strengthen your quads,

hamstrings and glutes, improving your speed and endurance. Lean

against a wall with your feet shoulderwidth apart, then squat until your

knees are bent at 45 degrees. Hold for 30 to 60 seconds work up to

doing 10 sets. Add a challenge by including heel raises: Lift your left heel,

thentheright,thenliftbothtogethertwice."

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Mindy Solkin, owner and head coach of the Running Center, New York

City

3. Chart Your Progress

"Stay motivated using a fitness report card. Jot down these subjects:

Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals (for

example, doing 10 "boy" pushups) and grade yourself A through F at

least four times a year. When you see how much you improve, you'll want

tostayingreatshape."

KenAlan,LosAngelesbasedpersonaltrainer

4. Try This All-in-One Toner

"A sidestep squat with wood chop works your arms, torso, abs, back,

legs, inner thighs and butt. Stand with your feet shoulderwidth apart

holding a three to fourpound medicine ball in your hands. Bend your

arms up so that the ball is at eye level over your right shoulder. As you

bring the ball toward your left knee, step out with your left leg and bend it

no further than 90 degrees, keeping your right leg straight. Return to the

startingposition.Do10to15repsandrepeatontheotherleg."

David Kirsch, trainer and author of The Ultimate New York Body Plan

(McGrawHill,2004)

5. Break Out the Shovel

"Why pay someone to clear snow from your driveway? Besides burning

nearly 400 calories per hour, shoveling snow develops muscular

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endurance and power. But be safe: Minimize the amount of snow on each

shovelful,andbendfromyourkneesandhips,notyourback."

Tom Seabourne, Ph.D., exercise physiologist and sports psychologist

atNortheastTexasCommunityCollegeinMountPleasant,Texas

6. Work Out During Your Workday

"Sit on a stability ball to strengthen your core, and keep dumbbells or

exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like

dumbbell curls, overhead presses and ab crunches aim for two or three

sets of each. This gives you more free time to fit in fun workouts like

bikingortennis."

Gregory Florez, personal trainer and CEO of Salt Lake City based

FitAdvisor.com

7. Take This Jump-Rope Challenge

"The best cardio workout is the jumprope doubleturn maneuver. It's

intense: You'll burn about 26 calories per minute! Do a basic jump for five

minutes, then jump twice as high and turn the rope twice as fast so it

passes under your feet twice before you land. This takes timing, patience

andpower.Butyou'llgetingreatshapejustbyworkingatit."

Michael Olajide Jr., former number one world middleweight contender

and cofounder/trainer at Aerospace High Performance Center in New

YorkCity

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8. Give Yourself a Break

"You don't have to be a fitness saint to get results. Follow the 80/20 plan:

Eighty percent of the year, you'll exercise regularly and eat well. Know

that you'll slip 20 percent of the time due to holidays and work deadlines.

When you accept that fitness isn't an allornothing proposition, you're

morelikelytostickwithitforlife."

Maureen Wilson, owner/personal trainer/instructor, Sweat Co. Studios,

Vancouver,B.C.

9. Get a Jump on Weight Loss

"Add plyometric box jumps to your workout to improve your cardiovascular

stamina and leg strength you'll really sculpt your hamstrings, quads

and glutes. Find a sturdy box that's at least one foot high [like a Plyo Box,

$139.95 8885567464 performbetter.com]. Starting from a standing

position, explosively jump to the middle of the box, then jump back down.

Repeat20times."

MichaelGeorge

10. Don't Skimp on Carbs

"Your body needs them to fuel a workout, so reach for fruit or highfiber

crackers an hour beforehand. If you'e exercising for 90 minutes or longer,

include some protein so that the carbs break down more slowly, giving

you longerlasting energy. Your best bets: lowfat cheese and crackers,

trailmixorhalfofapeanutbutterandjellysandwich."

CindySherwin,R.D.,personaltrainerattheGyminNewYorkCity

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11. Maximize Your Crunches

"Don't relax your abs as you lower your chest away from your knees

during a crunch you get only half the abtoning benefit! To get the

firmest abs possible, you need to sustain the contraction on the way

down."

Steve Ilg, founder of Wholistic Fitness Personal Training and author of

TotalBodyTransformation(Hyperion,2004)

12. Intensify Your Push-Up

"Squatthrust pushups get you in great shape because they work your

upper body, core and lower body and improve agility, strength and

endurance all at once. From a standing position, bend down, put your

hands on the floor shoulderwidth apart, and jump your feet back into

plank position. If you're strong, cross your ankles otherwise, jump your

feet wide apart. Do a pushup, then jump your feet together or uncross

your ankles. Jump your feet back to your hands and stand up. Do eight

repstotal,restforoneminute,andrepeat."

KeliRoberts,LosAngelesbasedtrainer

13. Paddle Your Way to Flatter Abs

"Go kayaking to get a taut stomach it's ideal because much of your

rowing power comes from your core. Mimic the motion and resistance of

the water at home by looping an exercise band around the bottom of a

table leg or other fixed object. Sit on the floor with legs extended, knees

slightly bent grasp one end of the band in each hand. Rotate your torso

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to one side as you bring the elbow back slightly, then switch sides. Do

threesetsofonetothreeminuteseach."

Barbara Bushman, Ph.D., associate professor of health, physical

educationandrecreationatSouthwestMissouriStateUniversity

14. Make Over Your Running Routine

"Unless you're training for a marathon, skip long, slow, distance running

sprinting builds more muscle. Add a few 10 to 60second sprints to your

run,slowingdownjustlongenoughtocatchyourbreathbetweenthem."

StephenHolt,2003ACEPersonalTraineroftheYear

15. Super-Sculpt Your Butt

"Get great glutes by targeting the muscles and connective tissues buried

deep in your body. To hit them, do highintensity squats, such as jump

squats. Then, blast off butt flab with crosscountry skiing, bleacher

runningandstairclimbing."

SteveIlg

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4Healthytipstoloseweightlosingweightcanbedauntingtask.Butwhileyoureatit,whynotloseweightandatthesametime,stayhealthy?afterall,healthiswealth.herearefourtipshealthytipstoloseweight.

1. NixthatalcoholA5ounceglassofwineorlightbeergenerallypacksabout100calories.Consumedeverydayforoneyear,100extracaloriesaddsuptoa10poundweightgain.

2. CutYourCarbServingsinHalf

Dontgetmewrong:Imnotsayingthateveryoneshouldfollowalowcarb,highproteinAtkinslikedietorthecurrentlytrendyDukanDiet.WhatImsuggestingistoeathalfofthebread,orthericeorthepasta,youdnormallyhave,plusextraveggiesonthesidetofillyouup!(Choosingwholegrains,whichgenerallycontainmorefiber,willalsohelpyoufeelfullerforlonger.)TolosetheextraweightIgainedwhilepregnantwitheachofmyboys,Istartedhavingonesliceofbakerybreadspreadwithpeanutbutterinsteadoftwoforbreakfast.

3. HaveaSaladEveryDayforlunch

Imtalkingabigsaladwithloadsoffiberrichvegetables,toppedwithalittleleanprotein:chicken,salmonorbakedtofu.Researchsuggeststhatbothfiberandproteinareparticularlysatisfying.

4. EatEvery3or4hoursWhenyourecuttingcalories,itsimportanttospreadthemoutsothatyoudontgettoohungry.Ifindthathavingamealorsnackeveryfewhourskeepsmyhungerincheck.Keepinmind,though:

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themorefrequentlyyoueat,thelowerincaloriesyoursnackshouldbe.Goodchoices:anappleandafewalmondsorsomerawveggieswithafewtablespoonsofhummus.

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TopTenCardiotipsCardioexerciseswillbenefityourweightlossgoalsinnotime!plus,itwillkeepthatbigredpumpingmachineinsideyouveryhealthy.Herearesometipstoensureyourcardioisveryeffective.

1. Forfatloss,cardioshouldbedoneonanemptystomach.(Everyoneknowsthis,noneedtogoonwithit.)

2. Cardioandweightliftingshouldbedone8hoursapartfromeach

other.

3. Startsmallwithcardio,andincreasegradually(weekly).Thiswayifyouaredietingtoberippedyouwillnoteatawayatyourhardearnedmuscle.

4. Eachcardiosessionshouldnotbedonethesame.Varyyourforms

ofcardio,whetheritisrunning,rowing,martialarts,andsoon.Thiswayitwillnotbeboring(forthosewhoreallyhatecardio)andithassomethingtodowithyourbodynotgettingusedtoit.

5. Thisisconcerningcardioforfatloss.Yourbodystartsconsumingfat

afteracertaintimeduringyourcardio.Somesay20minutes,butitdependsontheindividual(everyoneisdifferent).Soahelpfultipistokeepyourcardiogoingforatleast30minutes,thisismoderatetohighintensitycardio.

6. Always,always,stretchyourmusclesbeforecardio.Doagood

stretchbeforeeachcardiosession(includescalves,quads,hamstrings).Ifyoudon't,youwillbefeelingit5minutesintoyourcardio.

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7. Switchuptheintensityduringyourcardio.Startwithashortwalk,gointomoderate,thenhighintensity,then(ifyoucan)dowhatIliketocallultraintensity,thenreduceitdowntomoderate,andendthesessionwithaniceandeasypace.Thewalkingpartsshouldonlybelikeaminuteortwocombined!Yourcardioshouldconsistof50%moderate,40%high,and10%low.

8. Itisimportanttoknowyourtargetheartrate(THR).Thisisamust,becauseifyou'reunderyourtargetheartrate,you'renotdoingmuchtogetyourselfripped.Theactualequationissubtractyouragefrom220,butIuseaheartratemonitor.

9. Nevereverdoyourcardiorightafteryourworkout.Foranyofyouthatdothis,orarethinkingofdoingit,don't!Afteraworkout,yourbodyisinneedoffoodandothergoodstuff,andifyoudocardiorightafter,justthinkwhatisgoingtohappen.Somethingsobad,soterrible,sodisgusting,thatIforgot...Sothatjustshowsyouthatitmustbeprettybad,sodon'tdoit!

10. concerningfatloss:cardiowillnotmakeyoubecomealeanmeanmusclemachine,it'sonly10%oftheequation,theother90%isnutrition.Iwouldbumpupthenutritionbutthatwilldepresseverybody.

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WeightLossMotivation:13waystostayontrackWhodoesntwanttogetmotivatedwhilstburningthatfat?losethatweightinastressfreewaywhilehavingfun!trythesefewtipstostaymotivated.

1. HavelotsofsexFirstoff,it'sprettydamnfun.Butitcanalsokeepyouontheslimtrack.Havinganorgasmreleasesthesameendorphinsinyourbrainthateatingchocolatedoeswithoutthecalories.

2. Chartyourprogress

Weightlossisseriousbusiness.Treatitthatway.Weighyourselfeverymorning

3. FaceYourReflection

Whenyoufeelfatyouprobablyshunmirrors.Turnsoutyoushoulddotheopposite.

4. GetRubbed

AnewstudyfromOhioStateUniversityshowsthatwomenwhoaccepttheirbodiesaremorelikelytohavebettereatinghabits.Anddecadentasitmaysound,gettingamassagecanhelpwiththat.

5. Becomeaclassregular

Joinagroupexerciseclassandmakefriendswithyourfellowregulars.Seeingyourpalswillinspireyoutoattendevenwhenyoufeellikeplayinghooky.

6. CallonYourInnerCheapskate

Considerbuyingapackageofpersonaltrainingsessionsandschedulingallyourappointmentsnow.

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7. GetGabbingReamsofstudiesprovethatsupportfromotherpeoplecankeepyoumotivatedtoloseweight.

8. LiftTheweightyouvelost

Usedumbbellsthatcorrespondtothenumberofpoundsyou'vealreadydropped.

9. GetoutYoursexiestskinnyoutfit

Youknowthatyogurtcommercialwhereawomantakesateenyweenyyellowpolkadotbikiniandhangsitonherwalltohelpmotivatehertoloseweight?She'sonesmartcookie.

10. Rockout

ArecentstudybytheNorthAmericanAssociationfortheStudyofObesityfoundthatpeoplearemorelikelytosticktoanexerciseprogramiftheylistentomusicwhileworkingout.

11. EnlistFido

Consideradoptingafuzzyfriendifyoudon'thaveonealready.Studiesshowthatowningadogcanhelpyoudroppounds.

12. Makeapromise

It'sreallyhardtoblowoffacommitmentyou'vemadetolotsofpeople.

13. Scoresomefreestuff

There'snomotivationlikesavingmoney.Andsinceinsuranceproviderswantyoutostayhealthysoyoudon'tdevelopexpensivediseaseslikediabetes,someofferperksthatmakegettingfiteasier.

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Top7HomeexerciseEquipmentGoingtothegymisthemostcommonwaytoworkout.Butthatdoesntmeanyoucantloseweightintheprivacyofyourownhome.Herearesometopequipmentsyoucanuseandareeasilyboughtonline.

1. HeartRateMonitorBurnfatfasterbymonitoringyourheartrateinrealtimewithaheartratemonitor.Heartratemonitorsusuallyhavetwocomponents:a)cheststrapandb)awristwatchtypedisplayforinstantfeedbackofyourheartrate.Nomoreguessingifyoureworkinghardenoughwhiledoingcardio.

2. ResistanceBandsAgreatalternativetohandweightsforresistanceandstrengthtraining,especiallyifyoutravel.Resistancebandslooklikelargerubberbandsandusuallycomepackagedwithavarietyresistance.

3. DumbbellsCardioisgreat,butitsonlyonepartofaweightlossprogram.Rampupyourfatlossbyaddingweightsanddumbbellsforresistanceandstrengthtraining.

4. PhysioBallNomatterwhatyoucallit,thebottomlineisitsalargepolyvinylball(typicallybetween18and28inchesindiameter).Youcanuseitforjustaboutanything:asabenchforweighttraining,forabexercises,stretching.

5. StepBenchAstepbenchisaFUNpieceofequipment.Itlookslikealongstepstoolandisusedforstepaerobics.Youllreallygetyourheartpumpingwithoneofthese.

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6. HomeGymSystemsAllinonehomegymsystems,likeBowflex,haveeverythingyouneedtogetinshapeandbuildmuscle.Theyregreatspacesaversifwanttogetseriousaboutweighttraining,butdonthavetheroom.

7. EllipticalTrainerEllipticaltrainersgiveyouabigbangforyourcardiobuckbycombiningyourlowerANDupperbodyintoyourworkout.

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7TipsForclothesshoppingDuringaWeightLossTransitionClothescanbeabigfactortomotivateyouinlosingweight.Updatingyourclosetduringweightlosscan(andwill)urgeyoufurthertopurgethatfataway.

1. StartwithwhatyouhaveOneofthebestwaysforhowtodresswhileyourelosingweightistostartwithwhatyouhaveonhand.Itprobablyisntnecessarytogooutandbuyallnewclothesatonetime.

2. DontBuyeverythingatonceIfyoulose15pounds,goodforyou!Butdontgooutandbuy5newpairsofjeans.Justbuy2fornow.Ifyoulosemoreweightlater,youwonthavealltheseexcesspantsthatdontfit.

3. EmphasizetheBasicsOnetipforlosingweightistoemphasizethebasicsofyourwardrobefirst.

4. PickPatternsMostpeoplewhoareoverweightaretoldtobuyplaincolorstomakethemlookslimmer,soduringyourweightloss,tokeepfromlookingfrumpy,dotheopposite.Buyprintedscarves,shirtsandaccessoriestoaddpizazztoyouroutfitsandtokeepfromlookingdrabandenjoyyourhardearnedworktowearfunprints!

5. BeBraveYouveworkedhardtoloseweight,soquitpickingupallthoseplainoutfits,andbealittlebravewhenyougoshoppingfornewclothes!

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6. SpendalittlehereandthereInsteadofcelebratingyourweightlosswithonehugeshoppingtrip,spendalittlehereandthereovertime.Ashirthere,ablousethere,askirtnexttime,etc.Thisnotonlykeepsyoumotivated,butalsoensuresyouarentbuyingtoomanyclothesbeforeyouvelostallyourweight.

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Andthereyouhaveit.Nowgetupandstartsheddingthoseunwantedweightinnotime!

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