This Mother-Daughter Before-and-After Weight-Loss Story Will Warm Your Heart

We caught up with Alexis Eggleton and her mom, "Momma Shelley," while they were on the Weight Watchers Cruise in the Caribbean over Mother's Day weekend. The two have been on the Weight Watchers plan together to lose weight and get healthy — and the results have been amazing in a number of ways.

Alexis and Shelley: Before

In a true "like mother, like daughter," scenario, the duo has similar taste in exercise (wait until you see their favorites!) . . . and in snacks, and fitness trackers, and even the way they talk! They've credited their journey with Weight Watchers for bridging a generational and geographical gap, as well as bringing them emotionally closer together while bettering their health.

POPSUGAR: What made you decide to start your weight-loss journey?

Alexis Eggleton: I was on vacation, and I was too embarrassed to go to the pool. I didn't want to feel heavy or slow or embarrassed anymore. So I started Weight Watchers on the second day of vacation, in a hotel room with no fridge.

Shelley Eggleton: I didn't like feeling tired. I had no energy and my physical appearance was affecting my self-esteem.

POPSUGAR: What made you choose to do this journey together?

AE: There's strength in knowing you're not alone. And having someone to keep me accountable has been so helpful!

SE: It's a common goal and a bonding opportunity for us.

PS: What drew you to Weight Watchers specifically?

AE: I wanted a program that felt sustainable. I'd tried enough "miracle diets" that always led me to regain the weight I'd lost.

SE: Because it works! It has worked for me before, and I knew it could again.

"We're in different generations, but Weight Watchers is something we can share."

PS: What weight-loss methods had you tried before?

AE: Pick one and I've tried it! Cabbage soup, cayenne pepper juice cleanse, other diet programs. The moment I would try to eat real food or deviate from their program, I would gain.

SE: I've tried every diet "quick fix" and I never maintained the weight I lost.

PS: What about WW really worked for you?

AE: I've customized my Weight Watchers program to work for me and my lifestyle. Working moms, retirees, commuters like me — everyone can tailor their program to their unique circumstances. It wasn't about fitting my life into my weight loss, but rather incorporating healthier habits into my lifestyle.

SE: I loved Dr. Gary Foster's (chief scientific officer at Weight Watchers) lectures on the Weight Watchers Cruise. It really is about a body-mind-spirit connection. Weight Watchers has taught me the importance of forming healthier patterns that can help sustain my weight loss.

PS: What's the best part of doing this as a mother-daughter team?

AE: We don't live close by, but this is an experience we can share no matter where we are.

SE: We're in different generations, but this is something we can share. We're also very competitive in nature, so we motivate each other.

PS: What's your favorite way to work out?

AE: I love Spin classes. They're intense and great cardio!

SE: I like biking. I have an indoor bike for the Winter and an outdoor bike for the warmer months. There are several trails near my home.

Alexis and Shelley: After

PS: What's your weekly exercise schedule?

AE: I always work out on Mondays, because I believe in the "Never Miss a Monday" philosophy! If you work out, get enough rest, and eat healthy on Mondays, you're much more likely to carry that through your week!

SE: I didn't have one before the Weight Watchers Cruise, but one of the takeaways I got from all the lessons was the importance of having a detailed plan. It's not enough to say, "I'll do this three times a week." I need to plan which days and stick to it.

PS: How do you keep workouts exciting?

AE: I'll try anything — Spin, Bikram yoga, hiking, HIIT. Whenever I get bored, I just switch up my routine for a few days!

SE: I change based on the seasons.

PS: How much weight have each of you lost?

AE: 94.6 pounds.

SE: 11.2 pounds.

Alexis and Shelley: Before

PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?

AE: I feel lighter and I have so much more energy! Gone are the days of getting winded walking up the stairs! On the Weight Watchers Cruise we took the stairs all day, every day! No elevators allowed!

SE: My husband complimented me. I was wearing a dress I hadn't worn in a while, and he noticed!

PS: How do you track your weight loss?

AE: My WW app.

SE: On my Weight Watchers app.

PS: What's a typical day of meals and snacks?

AE: Hard-boiled eggs, a banana, and espresso for breakfast; avocado toast or a quinoa kale bowl for lunch. Snacks are apples, grapes, oranges, and maybe some cheese. Dinners are usually lean protein and two veggies. I love fish and shellfish, and I've been obsessing over roasted fennel lately!

SE: Breakfast is overnight oats; lunch is salad with grilled chicken and a side of fruit; snacks are usually fruits or veggies; dinner is lean protein, veggies, and a sensible portion of potato or starch.

PS: Do you count calories?

AE: No, I don't count calories, because not all calories are created equal. Three hundred calories of sugary snacks won't satiate me like 300 calories of lean protein and veggies! I also try to track my protein intake to ensure I'm eating enough protein to fuel my body for my workouts.

SE: No, I count SmartPoints on the WW Beyond the Scale program. I don't think calories give me a true sense of my intake.

Alexis and Shelley: After

PS: What are the healthy staples that are always in your fridge?

AE: Bananas, apples, RXBARs, Al Fresco chicken sausage patties, Western Bagels, Tzatziki dip, and Trader Joe's feta spread.

SE: Greek yogurt, bananas, melon, kiwis, cucumbers, tomatoes, Babybel Light cheese.

PS: How do you strategize for meals out?

AE: I plan ahead and eat lighter throughout the day. I'll make my snacks whole fruits instead of carbs to save my intake for the meal out. When we're out, I always try to pick the seafood option, which has the added benefit of usually being lower in SmartPoints.

SE: I always incorporate a salad, [choose] a lean protein, and try to limit my carbs.

"Taking this journey together has brought us so much closer. It's a pretty great side benefit to getting healthy!"

PS: Do you use a fitness tracker?

AE: I love my Fitbit Alta. My family has competitions, and I also compete with other WW members!

SE: I have a Fitbit Alta, and my family and I compete weekly.

PS: What role did WW play in your journey? Would you recommend it?

AE: WW gave me the tools to change my life. I lost weight and gained the confidence to cut my hair, quit my job, and move in with my boyfriend. To say that WW changed my life is an understatement!

SE: It was the most sensible plan. Losing weight after menopause is challenging, but the combination or eating healthy and moving more helps me lose weight.

PS: What have been some special moments together in this journey?

AE: Hiking up Dunn's River Falls in Jamaica on the Weight Watchers Cruise was amazing! We were in the middle of the tropics, holding hands while we climbed 900-plus feet of waterfalls. For someone who used to get winded taking the stairs, it was an enormous sense of accomplishment, and I got to share it with my mom!

SE: We went on the Weight Watchers Cruise together, and it was awesome. We traveled to Spain a few years ago, but this trip was different because we're in better shape and able to do so much more! We got to meet other members from all over the US, from different backgrounds and different ages, and they inspired us with their stories.

PS: What advice do you have for anyone starting out on a weight-loss journey?

AE: Give yourself the same love, patience, and energy you give so freely to others. You're worth that effort!

SE: I think it's important to ask "Who are you doing this for?" It has to be for you if it's going to work long term.

source: PopSugar 

This is the Workout I Did For 1 Year That Finally Helped Me Lose My Belly Fat

Last July, I only signed up for a month of CrossFit so I could write a post about how stupid I thought it was. Coming from a running and yoga background, and never once setting foot in a gym, I thought those people doing countless burpees, flipping tires, and grunting while lifting weights were nuts. I'm the first to admit that I was absolutely wrong. After just one month, CrossFit jump-started the most life-changing physical and mostly mental transformation I have ever experienced (aside from becoming a mom).

I decided to commit to CrossFit for an entire year, going four to six times per week, to see what would happen. I just hit my one-year CrossFitversary (fist bump to me!) and feel compelled to share my experiences in the hopes that it might inspire someone else thinking about trying CrossFit to finally take the (box)jump!

Before: July 2016

My journey actually didn't really go as planned, so I wanted to map out each month so you can see that progress wasn't all uphill for me. There were a few times when I actually lost faith in CrossFit and wanted to throw in the
kettlebell towel — sorry, these puns are just too easy! I think anyone on any sort of fitness or weight-loss journey will be able to relate to this.

Throughout the 12 months, I weighed myself regularly and took monthly photos, just because I'm a science nerd and wanted to have actual data to compare from month to month. The numbers actually kind of shocked me.

Month 1, July: Starting weight: 122 pounds. Feeling awesome, I just wanted to get into the groove of learning all the different exercises and the correct form. I gave up running for CrossFit — bye-bye hour-long runs and hello seven- to 12-minute WODs! Goal number one: do a pull-up.

Month 2, August: Weight: 118 pounds. Still on my CrossFit high, I was actually bummed that I had to miss about two weeks worth of classes because of traveling, but I tried to do workouts while on the road, like this 200-rep bodyweight workout.

Month 3, September: Weight: 121 pounds. I climbed a frickin' 15-foot rope! Enough said. I also hurt my back in the middle of the month, putting too much weight on the bar when doing front squats (I was trying to keep up with the 50-year-old woman next to me!). So I took a little break, worried that maybe people were right about CrossFit causing injuries. But after a few days, I felt fine. It was a good lesson in not allowing my ego to get the best of me, and to pay more attention to my body and my ability level.

After: July 2017

Month 4, October: Weight: 122 pounds. The weather was starting to get chilly and the mornings a little darker, but I still stuck with getting up at 4:40 a.m. for those 5:45 workouts. I was really starting to get to know my CrossFit community, and every night these two women and I would text each other: "Class tomorrow?" It helped motivate me to go, even when I was insanely tired or sore.

Month 5, November: Weight: 123 pounds. After four months, my arms and back started getting thicker, my sports bras and jeans felt tighter, and I actually wanted to quit CrossFit and stopped going for few days. I was pissed that I was getting up so goddamn early every day, working my ass off, and eating clean . . . and still had my baby belly. My husband was actually the one who convinced me to stick with it, knowing how happy it made me, and how strong and confident I was feeling. Other women at my gym also made me feel better about my muscles bulking up a little, reminding me not to focus on how I looked, but at what I could accomplish. They also said that for them, nine months was when they started to lose weight, so I stuck with it.

Month 6, December: Weight: 124 pounds. For some reason, I thought the six-month mark would be monumental and I would finally have the slim and ripped body I was convinced CrossFit would offer me. So when I compared photos from Month 1 to Month 6, I was embarrassed that my body wasn't there yet. I had to remind myself that any progress was still progress, no matter how small, and it motivated me even more to push myself during those workouts and stick to eating healthy.

After: July 2017

Month 7, January: Weight: 126 pounds. Holidays + my birthday = tons of cookies, overeating, not exercising much, and feeling like crap. Oh well. I did finally get two strict pull-ups — goal crushed! I didn't think it'd take me seven months, but better late than never.

I also had conflicting emotions about adding weight to my bar because I was worried that lifting heavier would make me bulk up even more. So I started to back off on the weight. One day, my coach, Kristi, joked a little and said, "Sugar, your bar is looking a little light." So I told her my concerns, and she admitted to having the same thoughts when she started CrossFit six years ago. She basically threw out her scale and slowly started to fall in love with feeling strong, and now she loves her big muscles. "I wish mine were bigger," she said. So that started to change my perspective about how I felt women were supposed to look and how I thought I wanted to look. I said, "F*ck it!" and started adding more weight and really challenging myself. It's an amazing feeling to press a heavy bar over your head!

Month 8, February: Weight: 123 pounds. After seven months of doing CrossFit, I felt like I was gaining muscle, but I still had a layer of fat that wouldn't budge. I knew it had everything to do with me eating too much! Aside from giving up sugar for the month of January, about halfway through the month, I started doing intermittent fasting (IF) to see if it would help.

Month 9, March: Weight: 123 pounds. I did three ring pull-ups! I also completed one month of intermittent fasting and noticed my belly getting a little slimmer. Woot!

After: July 2017

Month 10, April: Weight: 123 pounds. This is the month I noticed my upper-body strength coming in handy during yoga. I could now hold handstands for over 20 seconds. And with two months of IF under my belt, I was starting to see some definition in my abs! Lifting heavier and pushing myself more during workouts coupled with getting a handle on my diet are what really started to make my body transform.

Month 11, May: Weight: 124 pounds. I pressed into a handstand, crushing a goal I've had ever since I started yoga in 1999. And after three months of continuing with IF, I was pretty psyched that my baby belly fat started to shrink more, even though the scale showed weight gain. I was also drinking more water (like a gallon a day), which helped with eating less and belly bloat.

Month 12, June: Weight: 122 pounds. The final month of my year-long CrossFit journey, I experimented a little more with my diet to try to solve some bloating issues, and I committed to a two-week fruit, veggie, and nut diet, which helped reveal my first glimpses of a real six-pack. I actually wore a bikini at a public pool for the first time ever, which for me was a HUGE deal. But even huger was the fact that from kettlebell swings to wall balls to overhead squats, I was lifting way more than I was when I started. I not only looked stronger; I WAS stronger!

Final Thoughts

I drank the CrossFit Kool-Aid and now I'm hooked. I am so grateful for the inner strength and confidence I feel every day, in the gym and in my life. The absolute greatest benefit is the freedom I feel from the constant negative thoughts I used to have about my body, of always trying to lose weight and get leaner and more toned. Of incessantly thinking about food: what I should eat, what I shouldn't eat, feeling bad when I ate too much, and worrying about when I was going to fit in my next workout. And what I was doing wasn't working at all, so it's an amazing feeling to put in the effort and actually see results. And I'm not done yet. I just signed up for a year-long membership so I can crush some more goals — muscle up; I'm coming for ya!

I know what you're thinking — that CrossFit is cult-like, or too extreme, or "not your thing" — because I was there, too. I thought it was only for burly men, or athletic women, or 20-year-olds, or people who are already crazy-fit. But anyone can benefit from CrossFit, no matter their ability level or age (there's a 72-year-old woman in my class who can deadlift as much as me!). Everyone has to start somewhere, and I'm so glad I took the plunge a year ago. CrossFit is hands down one of the best things that's ever happened to me, because it's helped me love myself in a way that I never thought possible, and that love spreads out into every aspect of my life. It could be the same for you, but you'll never know unless you try. So what are you waiting for?

source : PopSugar 

Amanda's Secret to Losing Over 100 Pounds Wasn't a Diet

Our next Before & After story comes from Amanda Fraijo-Tobin, who blogs about life after losing 130 pounds on her blog Friday Love Song, which is part of our POPSUGAR Select Fitnessnetwork. Below, she shares how she lost the weight and how she keeps it off.

Amanda: Before

Growing up, I wasn't severely overweight — sure, I had a pudgy stage, but a lot of people did! My weight wasn't something I thought much about being a kid (as it shouldn't be). My parents had good intentions, like most, but we certainly did not grow up eating very healthy. Snacks, soda, meals prepared without nutritional aspects considered. Soda became a very bad habit for me, especially as I got into my teens and didn't have anyone stopping me from drinking so many.

Fast-forward to high school — like most high school girls, I thought I was fat. Even though, in retrospect, I clearly wasn't. I didn't let it consume my life, though I was a little on the chubby side (so I thought) and I was OK with that. Looking back, I think senior year is when the trouble began for me. Stress, changes in my life, poor eating, and not exercising (hello, gym-class-not-required-after-ninth-grade!) led me to pack on some weight. Again, I already felt like a "fat girl," so I kept going with the mind-set of "This is me — this is who I am." I was married young, had my first child at 20, and of course, packed on more weight. Divorced, remarried, and two more babies later — more weight.

My weight wasn't something I paid attention to. I never weighed myself. The only time anyone took my weight was maybe once or twice a year when I had a doctor's visit — and even then, I didn't think much about it. This is me — this is who I am . . .

Amanda: Before

My husband is a type 2 diabetic. He had already been on tons of medications for several years to control his blood sugar and other problems associated with the disease. He got to the point of having to add insulin injections to his enormous list of meds. His doctor kept urging him to consider weight-loss surgery, telling him that, if he lost some weight, there was a possibility he may be able to stop taking some of his medications. This seemed like a great solution to my husband — I, on the other hand, disagreed. I told him repeatedly, this wasn't the solution. If you don't break bad habits that got you to a certain point, you could not possibly make a real change.

Insert lightbulb moment. Pot calling kettle black. Even though it wasn't something I monitored, I was surely at the heaviest point of my life. I was waking up to get my son to school and collapsing on the couch for a nap once he was off. I was having random pains in my foot. I felt gross. I knew I needed to start making changes. I needed to make changes for myself, but also for my husband, for my kids. I needed to be a better example. This wasn't about vanity. This was about life, making a better life for myself and my family.

I knew this wasn't going to be easy. I had packed on the weight over the course of 10 years. I knew it was going to take some time to take it back off. I knew there would be times I would feel like quitting. But from the start, I adopted a "Today I will do what I can" kind of attitude. This went for exercise as well as eating habits. I knew all my bad eating habits were not going to disappear overnight. Slowly but surely, I made mental lists of things I was doing that were awful for my body and thought of ways to change them. Drink more water, read labels of items I was eating, etc. I had been having such severe pains in my heel that some days I could not even walk on it. Some days, I may not get through an entire workout like I wanted to — that's OK. Today I will do what I can.

Amanda: After

I chose not to be vocal about my weight-loss journey from the start. I didn't mention it to friends. My husband and my father were about the only people who knew what I was trying to accomplish. There were many days of whining on my part to my husband about aches and pains from making my body do things it wasn't used to doing. I admit I have no idea for sure what my starting weight was. I have a general idea based on the last time I had been weighed at the doctors — but my journey began about six months, and what I'm guessing, may even be more pounds later. I did not start out with a goal weight in mind. I didn't want one. I wanted to be healthier. Period. Healthy is not pounds on a scale. This is not a short fix; this is a change I will continue to make for the rest of my life.

How Did I Do It?

This is common sense, things we have heard a million times again and again. Change the way you eat. Exercise. Repeat. It's amazing to me when people want to know my "secret." I have no secret. And I find it even funnier when people feel let down by my answer. There is no magic pill. I have not dieted. I have not counted calories. I knew from the start that was not the way I wanted to live my life. This is a lifestyle change. Know that it's going to be challenging, but have faith that you can make the changes you want to.

Amanda: After

About two years later now and around 125 to 135 pounds down, here I am. Still chugging along. Still making it part of my life to make better decisions for my own as well as my family's health. Honestly, I still feel a little silly writing this. I have had people tell me that they think I am an inspiration, which blows my mind. But I am here to tell you: if I can do this, you can do this. All it takes is a true commitment. Am I a superfit person? No, of course not. But every day, I strive to be a little better. I am a real person who did this. I am a mom to three children with a full-time job, a husband, two dogs, and a million other things going on. It takes work. It takes time. But you can do this. Start today, one small change at a time. This is me — this is who I am. Today I will do what I can. Will you?

10 Ways to Lose Weight, No Gym or Diet Required

Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required.

1. Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help keep you from overeating.
2. Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
3. Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.
4. Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers so you're not tempted to go back for seconds.
5. Move more: Even if you're not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
6. Don't drink your calories: It's a common reason you're not seeing results — those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with fresh ingredients like cucumber, lemon, or mint in order to save on important calories.
7. Don't go hungry too long: A little hunger can be good for you, but starving yourself all day in order to "splurge" on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood-sugar levels that cause you to crash.
8. Snack on high-protein, high-fiber foods: When it's time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You'll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snackswill surely hit the spot.
9. Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
10. Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It's an easy and effective way to keep your weight-loss goals on the right track.

Sorce: PopSugar

Pete Evans' slim food tips

Pete Evans' slim food tips

Learn how to make healthy food choices at restaurants and cafés with Pete Evans' top tips.

1. Beware of portion size

Portion size is extremely important. Humans are often guilty of overeating and eating too fast as well. 

2. Avoid sugar

I don’t tend to count calories, but I do avoid sugar, whether it be honey, agave or anything that says ‘sweet’ on the menu, as fructose is the real enemy that we should all be trying to avoid.  

3. Go easy on the sauce

Choose dishes without sauces, or ask for them to serve it on the side, as that’s where many of the hidden calories reside.  

4. Watch out for 'low fat' labels

I look for very low sugar, high saturated fats and low polyunsaturated fats – watch out for low fat labels, which usually mean higher sugar levels and hidden calories.  

5. Choose grilled not fried

I always choose for my fish to be grilled, and I ask for a wedge of lemon and no sauce.

6. 'Fresh' is your best friend

I look for ‘freshly’ made salads, with the dressing on the side, and I avoid ingredients like croutons, crumbed chicken, or crumbed fish.

If the salads on the menu aren’t tickling your fancy, order a basic one along with a side of freshly cooked vegetables. Broccoli is great in a salad as are snow peas, asparagus, and cauliflower.

Pete Evans' slim food tips

sorce:http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/1287-6-weight-loss-tips-from-pete-evans?showall=&start=5

10 ways to melt more FAT

10 ways to melt more FAT

We turn to the latest science for fat-burning tips

1. Lift heavier weights
The theory that lifting light and furiously fast burns more fat than heavy weights is harder to kill than a cockroach. Here’s why it’s hogwash: fewer reps with heavier weights equals a metabolic boost that outlives the increase from high rep, light weight workouts according to the Norwegian University of Sport and Physical Education. To maximise the calories burned long after you and your gym bag have left the change room, shoot for three to seven reps.

2. Mix it up
Don’t put your light weights out for hard rubbish. While lifting low and heavy burns more kJs later, lighter weights may burn more calories during your session, according to researchers from the College of New Jersey. Hedge your bets by splicing heavy and light routines – three to seven reps with heavy weights one day, 10 to 20 with light weights the next. If you want to get tricky, do both in one session: two sets light, two sets heavy.

3. Cut rest time
Sleep is critical; research consistently shows that skipping your kip can undermine intensity. But yourworkout isn’t the time to be loafing. You’ll torch 50 per cent more calories if you cut rests between sets from three minutes to 30 seconds, a College of New Jersey study found.

4. Speed demons inc.
Yes, you need slow, controlled reps. But don’t ditch the fast moves. Instead, make your reps rapid and explosive and reap the calorie burn rewards. The fast twitch muscle fibres engaged during fast lifts are less energy efficient than their slower cousins, meaning they chew through more fuel, according to Ball State University researchers. You’ll need a weight about 30 per cent of your one-rep max (1RM), which means being able to lift it for 15 to 35 reps per exercise. Aim for four to five sets comprising two fast sets of three to eight reps, and two to three at normal pace.

5. Listen to your favourite tunes
Cranking the tunes before you hit the treadmill is a free hit in the fat-loss stakes, with listening to your favourite playlist linked to greater intensity and fat loss according to a study presented to the National Strength and Conditioning Association. The headphone set registered significantly more reps than those listening to the purr of the treadmill engine.

6. Put resistance training before cardio
Burning more fat is as simple as switching the order of your workout components according to Japanese researchers. By putting your resistance training before your cardio workout, you can seriously boost your fat burn. The better news is that the fat burn was highest in the first 15 minutes of cardio, so say arrivederci to hours on the elliptical and set your stopwatch for quarter of an hour.

7. HIIT
To burn fat with cardio, you can’t go past intervals. Commonly shortened to HIIT, high intensity interval training demands intervals at 90 per cent of your maximum heart rate (MHR) interspersed with bouts at walking pace. For the record, most steady-state cardio hangs around the 60 to 70 MHR mark. A good rule of thumb for HIIT is 20 seconds/10 seconds (sprint for 20, walk or jog for 10).

8. Try intermittent cardio
In the vein of HIIT, intermittent cardio burns more fat than continuous movement. A study pitting subjects doing steady cardio for 30 minutes against those doing three 10-minute bursts broken by 20-minute rests, found the staggered group burned more fat, with the bonus of greater calorie burn after the fact.

9. Exercise after work
Good news for night owls – exercising after work raises your metabolic rate more than morning sessions. Subjects who cycled for 30 minutes between 5 and 7pm got a greater spike in post-workout calorie burn than their early-rising counterparts, said University of Wisconsin researchers. The after-work window also trumped lunchtime workouts for efficiency.

10. All in the preparation
Just two weeks of strategic exercise may reduce blood glucose and insulin, leading to greater fat burning and less fat storage, say scientists at Scotland’s University of Edinburgh. A two-week schedule of four to six 30-second sprints divided by four-minute rests was linked to reduced blood glucose (15 per cent) and insulin (40 per cent), and correlated with a 25 per cent drop in insulin resistance.

10 ways to melt more FAT

tags:

Toned Arms, Flat Stomach, Body Transformations, Fat Loss, Home Workouts,melt more FAT,ways to melt more FAT

sorce:http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/901-10-ways-to-melt-more-fat