Fat Melting Fitness - 3
Exercises You Can Do In 20 Minutes From
eDiets - The online diet, fitness, and healthy living resource
If you pack on weight during holidays,
vacations or other times of the year that revolve around food, studies show
that most people dont lose that weight.
So why not chew on these thoughts from
fitness expert extraordinaire Michael Stefano instead? The author of
The Firefighter's Workout Book
(HarperCollins) can help you escape these weight gain periods unscathed. Simply
follow his metabolism-revving workout and keep your calorie-burning fires lit
through the hectic end of the year!
With winter weather taking the nation by storm, the last thing you want to do
is head outside for a jog, run or bike ride. Well, you dont have to brave the
snow, sleet and sub-zero temperatures. Stefano wants you to come in from the
cold with his 20-minute indoor workout, which will increase your metabolism and
get you in the target heart rate/fat-burning zone. The routine packs a one-two
punch: youll enjoy the effects of both a strength-training session and a cardio
Not only will this increase your
metabolism, but it will also increase the amount of muscle you have on your
body, which will burn a lot more fat, Stefano tells
eDiets. By increasing your lean muscle mass, youll
burn fat all of the time. This is something cardio alone doesnt achieve. Youre
also toning your body, so youll be able to see results from the workout after
just a month.
Beat the holiday bulge by performing
Stefanos workout two to three times a week, with 48 hours rest between
each session. You dont need any equipment. However, you can use weights
to increase the intensity of the regimen.
Stefano suggests performing two or three
sets of each of the following exercises. Rest one to two minutes between each
set. Shorter rest between sets will promote more fat burning, while longer rest
will tend to create more strength and muscle.
Once youve done two or three sets of
each exercise, go on to the next movement.
Start out by standing with your feet shoulder-width apart
and hold dumbbells at your sides. Hold your head straight while you maintain
the natural arch in your back, knees soft. Inhale as you bend at the knees and
hips to a sitting position, or as low as you can comfortably go without pain or
discomfort. Allow the arms to swing forward for balance. Your buttocks never
drop below the level of your knees, and your knees do not extend beyond the
toes. Exhale, slowly rising to a standing position with your knees and hips
straight, allowing the arms to drop back to your sides. Ideally, select a
resistance level (body weight or dumbbells) that enables you to hit muscle
fatigue in the 12- to 20-repetition range.
Intensity Booster: Hold dumbbells
(as shown), but if you don't have access to free weights, simply perform this
exercise at a slower pace to increase intensity and overall results. Squat down
to a slow count of eight, and back up to a slow count of four.
Lie face down on the floor or mat, hands on the
floor, palms down, slightly wider than shoulder-width apart, and toes curled
under on the floor. Your back and legs are straight. Exhale as you slowly
straighten your arms and push your body away from the floor. Inhale, lowering
yourself back down to the point where your chest comes within a few inches of
the floor. Repeat to the point of muscle fatigue (in the range of 15 to 20
Intensity Booster: Elevate your feet
on a step or bench (while your hands remain on the floor) to increase
intensity. To reduce overall intensity, perform the Modified Push-Up instead of
the classic version.
Everything remains the same as in the regular push-up, except your knees are
bent and remain on the floor throughout the movement instead of the feet.
Repeat to the point of muscle fatigue (in the range of 15 to 20
Lie supine on a mat or padded
carpet, legs straight, both hands under your buttocks to help maintain the
proper pelvic tilt (engages abs). With your head held off the floor a few
inches, exhale and slowly bring your knees to your chest. If necessary, support
your head and neck with a folded towel. Inhale as you straighten your legs
(make sure you keep the lower back pressed firmly onto the floor), then return
to the starting position. Repeat to the point of muscle fatigue (in the range
of 20 to 30 reps).
Intensity Booster: Kicking your legs
straight out and near the floor will increase intensity (as shown), while
kicking higher up, and away from the floor will reduce it.
For more of Stefano's fat-burning and
body-sculpting workouts -- get your copy of The Firefighter's Workout Book.