A few weeks ago I took myself over to this nice grassy area in front of the surf club near where we live and decided I would do a DIY exercise class. I had ofter seen people training there and thought it looked ideal - watching the ocean whilst exercising - what could be better?? (I have tried this before - like I said, I've tried almost everything. If you fancy a giggle you can read about it here)
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| Great place to work out, right?? |
Since joining Jo at Fitworx, I have not looked back. Her training is hard core and I can assure you that I have felt like vomiting on several occasion, and her infamous beach runs never get any easier (or more exhilarating). However it is totally addictive and I now get upset if I can't make a class. We have trained in the the sunshine, during an amazing thunderstorm, watched both whales and dolphins swim by as well as watched some spectacular sunrises and sunsets. Jo is fantastic and if you want to loose weight and get fit I highly recommend joining Fitwox. Oh and did I mention - I have so far lost 6kg off my jelly belly!!!
Here is an article written by Jo, that I thought I would share with you..........
Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.
In this article, I'm going to reveal the most effect
ive way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout -- without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along.
Would you work an 8 hour day at your job if you knew you weren't going to get paid?
...I sure hope not.
So why spend hours each week doing cardio without getting any better results?
Slaving away on the treadmill, bike, or elliptical day after day is a surefire way to make your body retain fat. Yes, you read that correctly!
Long, moderate, boring cardio causes you to retain more fat and eats away your muscle tone.
Muscle increases your metabolism -- so why risk losing your body's most efficient fat burner? Your muscles burn 3 times as many calories than fat.
So the less muscle you have, the less calories you will burn, thus retaining more fat.
That goes for spinning class too. You may not consider spinning to be "moderate" cardio, but the fact of the matter is even higher intensity cardio burns away your muscle when performed for a prolonged period of time -- ultimately reducing the amount of calories you'll burn throughout the day.
Not only is long duration cardio an ineffective way to lose fat, but it can eventually lead to overuse injuries. When you repeat the same movements over and over for long periods of time, you put too much stress on certain areas of your body, which can eventually become repetitive stress injuries.
BUT, there is a right way to do cardio that will "trick" your body into naturally producing a flood of fat-burning hormones...
The right way to do cardio effectively is with short, high-intensity intervals.
Interval cardio triggers your anaerobic metabolism, which will skyrocket your heart rate and melt the fat -- without eating away your muscle tone. Remember, you need to keep your lean muscle so you can keep burning more fat and calories.
In fact, interval cardio is so effective that you will KEEP burning calories around the clock -- up to 48 hours after your workout is over.
How can that be?
Well, because Fitworx Workouts are intensity dependent (not time dependent) it triggers a powerful physiological effect known as EPOC (a.k.a. "The After Burn"). Let me explain...
EPOC is a scientific term used to measure your body's rate of oxygen intake following a high-intensity activity. The higher the intensity of the activity, the more oxygen and energy are needed to restore your body. As a result, your body continues to burn calories for up to 48 hours afterward.
So the "calories burned" counter on the treadmill means nothing anymore because your body is going to burn calories for up to TWO DAYS after your workout!
Would you work an 8 hour day at your job if you knew you weren't going to get paid?
...I sure hope not.
So why spend hours each week doing cardio without getting any better results?
Slaving away on the treadmill, bike, or elliptical day after day is a surefire way to make your body retain fat. Yes, you read that correctly!
Long, moderate, boring cardio causes you to retain more fat and eats away your muscle tone.
Muscle increases your metabolism -- so why risk losing your body's most efficient fat burner? Your muscles burn 3 times as many calories than fat.
So the less muscle you have, the less calories you will burn, thus retaining more fat.
That goes for spinning class too. You may not consider spinning to be "moderate" cardio, but the fact of the matter is even higher intensity cardio burns away your muscle when performed for a prolonged period of time -- ultimately reducing the amount of calories you'll burn throughout the day.
Not only is long duration cardio an ineffective way to lose fat, but it can eventually lead to overuse injuries. When you repeat the same movements over and over for long periods of time, you put too much stress on certain areas of your body, which can eventually become repetitive stress injuries.
BUT, there is a right way to do cardio that will "trick" your body into naturally producing a flood of fat-burning hormones...
The right way to do cardio effectively is with short, high-intensity intervals.
Interval cardio triggers your anaerobic metabolism, which will skyrocket your heart rate and melt the fat -- without eating away your muscle tone. Remember, you need to keep your lean muscle so you can keep burning more fat and calories.
In fact, interval cardio is so effective that you will KEEP burning calories around the clock -- up to 48 hours after your workout is over.
How can that be?
Well, because Fitworx Workouts are intensity dependent (not time dependent) it triggers a powerful physiological effect known as EPOC (a.k.a. "The After Burn"). Let me explain...
EPOC is a scientific term used to measure your body's rate of oxygen intake following a high-intensity activity. The higher the intensity of the activity, the more oxygen and energy are needed to restore your body. As a result, your body continues to burn calories for up to 48 hours afterward.
So the "calories burned" counter on the treadmill means nothing anymore because your body is going to burn calories for up to TWO DAYS after your workout!
 |
| This is what I am aiming for.......no pressure there Jo (lol) |
Scientific Fact: Short, high-intensity interval training burns calories up to 48 hours AFTER your workout. That means you burn calories while you sleep!
Scientific Fact: Lower-intensity aerobic (cardio) activities only burn calories while the activity is being performed
Scientific Fact: Anaerobic (strength-training) workouts increase EPOC much more than aerobic exercise does
If there's one major point I want you learn from this article, it's this: fitness is intensity dependent, not time dependent.
So you see, the secret to shrinking your waistline and getting rid of belly fat permanently is NOT to workout longer.
Scientific Fact: Lower-intensity aerobic (cardio) activities only burn calories while the activity is being performed
Scientific Fact: Anaerobic (strength-training) workouts increase EPOC much more than aerobic exercise does
If there's one major point I want you learn from this article, it's this: fitness is intensity dependent, not time dependent.
So you see, the secret to shrinking your waistline and getting rid of belly fat permanently is NOT to workout longer.
You just need to know how to workout SMARTER, which is exactly what you're going to learn with Fitworx Workouts.
The Most Effective Exercises Are Always Functional In Nature
There are several natural, primary movements that you perform in your daily life. They can be broken down into 6 main patterns: push, pull, squat, deadlift, rotation and flexion / extension of the torso. So, in order for an exercise to become "functional", it must incorporate at least one of the 6 primary movements.
Performing weight-bearing functional (a.k.a "full-body") exercises as part of your high-intensity interval training program is essential to gaining functional strength and boosting your metabolism. You'll be training your whole body to burn more fat without even thinking about it.
How Replacing Flab with Lean, Tone Muscle
Keeps Your Metabolism Running On High
(Day & Night!)
Listen closely, because I want to finally put the most common strength training misconception to rest...
Lifting heavier weights, will NOT not make you get "big" or look like one of those muscle-clad women on the cover of a bodybuilding magazine -- not even close!
So it's time you retire the little "pink" dumbbells and here's why...
Unlike men, your body doesn't produce enough testosterone to stimulate large, bulky muscle growth.
Those masculine looking gals you see on the cover of magazines are juicing up with testosterone and spending HOURS everyday in the gym. I mean, it's a LOT of work for a woman to have muscles popping out all over the place -- so hard that even though these ladies spend hours in the gym everyday, they still have to use illegal substances to get that big!
What you WILL get by lifting weights with my cardio-strength circuit workouts is a super lean, toned and fit body. And here's why...
One pound of muscle can burn up to 20 calories a day. That means if you just replaced 5 pounds of fat with 5 pounds of lean muscle, you're going to burn an extra 100 calories a day!
Women who have discovered this secret have been lifting weights for years to keep the fat off and get rid of cellulite for good -- without getting manly looking muscles.
Maintaining your lean muscle is one of the biggest keys to transforming your body into a fat burning furnace...Remember, your muscle is metabolically active...meaning it burns more FAT.
Just because you're a woman, it doesn't mean your workouts should look more like physical therapy sessions. Forget about the balance boards, swiss balls, yoga and pilates. While those activities have their place, they are NOT optimal for massive fat burning or gaining the lean, toned, calorie-burning muscle you need to get back into your skinny jeans.
You Don't Need More Gadgets or Expensive Gym Machines...You Need LESS!
Performing functional, full-body exercises is essential to getting a balanced body AND boosting your metabolism (I really can't stress enough how extremely important this is to getting BIG-time results). Combined with various time based intervals, repetitions, and speed, you'll be training your whole body to torch calories around the clock.
...And you don't need a bunch of shiny gym machines and gadgets for any of these exercises. In fact, most gym machines are designed for isolated movements, which severely restrict your natural range of motion (keeping you locked in one position), which is why I NEVER recommend them.
The only equipment you'll ever need to keep your body in top shape are:
A set of dumbbells (There's nothing better for functional exercises than free-weights so you can move through full range of motion)
A pull-up bar (don't worry if you can't do a pull-up yet, I've got several substitute exercises for you that will work you just as hard until you get there).
Optional: I also highly recommend a barbell if you have access to one (but don't worry, barbells are not required...I've got all the dumbbell variations of my barbell exercises laid out for you, so you're covered either way).
With minimal equipment, Fitworx Workouts are going to show you dozens of full-body functional exercises step-by-step (I've got over 40 for you!), which allow your body to move naturally through full range of motion while strengthening your core at the same time (so you can get rid of that stubborn "ab flab").
What's more, the full-body exercises I'm going to show you how to do with dumbbells will get your heart rate up faster than you can bat an eye. You'll burn 10 times more calories than you would on any piece of expensive equipment!
How To Keep Your Body Guessing So You Can
Beat The Fat-Loss Plateau & Accelerate Your Results
Let's face it, we’re all creatures of habit.
...And when it comes to your fitness and fat-loss, staying in your comfort zone will only prevent you from achieving your "wow" body. So if you've been repeating the same workout routines over and over, you've got to change things up if you want to get better results.
In fact, did you know, it only takes 3 weeks for your body to adapt to a workout routine at which point you STOP getting results? Not to mention, excessive repetition of your workouts can cause burnout and repetitive stress injuries.
Repeating the same workouts will get you some results at first, but over time
your body adapts and your progress starts tapering off, eventually leading you to a plateau.
Your body needs to be constantly challenged in order to maintain your lean muscle to keep your metabolism kicked into high gear.
That's why my research-proven Workout program has been designed so that you perform only functional exercises in the high intensity, interval, strength, and circuit training formats. Every training session is specifically and deliberately scheduled -- even your rest days -- and the workout variables (time, intervals, speed, and weights) are constantly changed up to ensure that your body doesn't adapt. That way you get the best results possible without wasting any time.
That's why with Fitworx Workouts i change your workout schedule every 3 weeks to make sure you:
NEVER hit a plateau (so you can keep toning up and losing unwanted fat)
Maintain your lean muscle (keeping your body strong and balanced)
Trigger the "After burn" effect (so you keep burning massive calories 24/7)
I don't do "monthly" workout schedules - sure that might be easier, but if I did that then there would be one week out of every month that you weren't making progress. That's just nonsense!
You Do NOT Have To "Crash" Diet
or Practically Starve Yourself To Lose Fat!
There's nothing I hate more than to see people with good intentions be taken advantage of so blatantly. Here you are, ready to do the work in order to get the results. And all you end up with is a mediocre program (at best) and the only thing it does effectively is burn a hole in your wallet.
Think about it. If these big companies told you the truth about fat-loss and gave you a solution that worked, how would they get you to keep spending more money on their programs, powders, and pills?
This is one of the biggest reasons I created Fitworx. I'm a results oriented gal and I would never ask you to do a program that's not proven to work - let alone take your money for it.
Fitworx will get you in shape without requiring you to go on any "crash" diet.
However, what I am going to do is show you how to eat sensibly to support your weight-loss goals and increase your overall health and nutrition. After all, fitness isn't just about looks and losing weight...it's about being strong on the outside AND the inside.
Fitness is supposed to make you look good and feel good too. If you're yo-yo dieting, taking caffeine energy boosters, or practically starving yourself to lose weight, then something is clearly wrong with that plan.
My Workouts literally train your body to put fat burning on auto-pilot so you can stop obsessing over calories and feeling guilty for treating yourself every once in while. No matter your age, no matter your genetics, it WORKS.
The Most Effective Exercises Are Always Functional In Nature
There are several natural, primary movements that you perform in your daily life. They can be broken down into 6 main patterns: push, pull, squat, deadlift, rotation and flexion / extension of the torso. So, in order for an exercise to become "functional", it must incorporate at least one of the 6 primary movements.
Performing weight-bearing functional (a.k.a "full-body") exercises as part of your high-intensity interval training program is essential to gaining functional strength and boosting your metabolism. You'll be training your whole body to burn more fat without even thinking about it.
How Replacing Flab with Lean, Tone Muscle
Keeps Your Metabolism Running On High
(Day & Night!)
Listen closely, because I want to finally put the most common strength training misconception to rest...
Lifting heavier weights, will NOT not make you get "big" or look like one of those muscle-clad women on the cover of a bodybuilding magazine -- not even close!
So it's time you retire the little "pink" dumbbells and here's why...
Unlike men, your body doesn't produce enough testosterone to stimulate large, bulky muscle growth.
Those masculine looking gals you see on the cover of magazines are juicing up with testosterone and spending HOURS everyday in the gym. I mean, it's a LOT of work for a woman to have muscles popping out all over the place -- so hard that even though these ladies spend hours in the gym everyday, they still have to use illegal substances to get that big!
What you WILL get by lifting weights with my cardio-strength circuit workouts is a super lean, toned and fit body. And here's why...
One pound of muscle can burn up to 20 calories a day. That means if you just replaced 5 pounds of fat with 5 pounds of lean muscle, you're going to burn an extra 100 calories a day!
Women who have discovered this secret have been lifting weights for years to keep the fat off and get rid of cellulite for good -- without getting manly looking muscles.
Maintaining your lean muscle is one of the biggest keys to transforming your body into a fat burning furnace...Remember, your muscle is metabolically active...meaning it burns more FAT.
Just because you're a woman, it doesn't mean your workouts should look more like physical therapy sessions. Forget about the balance boards, swiss balls, yoga and pilates. While those activities have their place, they are NOT optimal for massive fat burning or gaining the lean, toned, calorie-burning muscle you need to get back into your skinny jeans.
You Don't Need More Gadgets or Expensive Gym Machines...You Need LESS!
Performing functional, full-body exercises is essential to getting a balanced body AND boosting your metabolism (I really can't stress enough how extremely important this is to getting BIG-time results). Combined with various time based intervals, repetitions, and speed, you'll be training your whole body to torch calories around the clock.
...And you don't need a bunch of shiny gym machines and gadgets for any of these exercises. In fact, most gym machines are designed for isolated movements, which severely restrict your natural range of motion (keeping you locked in one position), which is why I NEVER recommend them.
The only equipment you'll ever need to keep your body in top shape are:
A set of dumbbells (There's nothing better for functional exercises than free-weights so you can move through full range of motion)
A pull-up bar (don't worry if you can't do a pull-up yet, I've got several substitute exercises for you that will work you just as hard until you get there).
Optional: I also highly recommend a barbell if you have access to one (but don't worry, barbells are not required...I've got all the dumbbell variations of my barbell exercises laid out for you, so you're covered either way).
With minimal equipment, Fitworx Workouts are going to show you dozens of full-body functional exercises step-by-step (I've got over 40 for you!), which allow your body to move naturally through full range of motion while strengthening your core at the same time (so you can get rid of that stubborn "ab flab").
What's more, the full-body exercises I'm going to show you how to do with dumbbells will get your heart rate up faster than you can bat an eye. You'll burn 10 times more calories than you would on any piece of expensive equipment!
How To Keep Your Body Guessing So You Can
Beat The Fat-Loss Plateau & Accelerate Your Results
Let's face it, we’re all creatures of habit.
...And when it comes to your fitness and fat-loss, staying in your comfort zone will only prevent you from achieving your "wow" body. So if you've been repeating the same workout routines over and over, you've got to change things up if you want to get better results.
In fact, did you know, it only takes 3 weeks for your body to adapt to a workout routine at which point you STOP getting results? Not to mention, excessive repetition of your workouts can cause burnout and repetitive stress injuries.
Repeating the same workouts will get you some results at first, but over time
your body adapts and your progress starts tapering off, eventually leading you to a plateau.
Your body needs to be constantly challenged in order to maintain your lean muscle to keep your metabolism kicked into high gear.
That's why my research-proven Workout program has been designed so that you perform only functional exercises in the high intensity, interval, strength, and circuit training formats. Every training session is specifically and deliberately scheduled -- even your rest days -- and the workout variables (time, intervals, speed, and weights) are constantly changed up to ensure that your body doesn't adapt. That way you get the best results possible without wasting any time.
That's why with Fitworx Workouts i change your workout schedule every 3 weeks to make sure you:
NEVER hit a plateau (so you can keep toning up and losing unwanted fat)
Maintain your lean muscle (keeping your body strong and balanced)
Trigger the "After burn" effect (so you keep burning massive calories 24/7)
I don't do "monthly" workout schedules - sure that might be easier, but if I did that then there would be one week out of every month that you weren't making progress. That's just nonsense!
You Do NOT Have To "Crash" Diet
or Practically Starve Yourself To Lose Fat!
There's nothing I hate more than to see people with good intentions be taken advantage of so blatantly. Here you are, ready to do the work in order to get the results. And all you end up with is a mediocre program (at best) and the only thing it does effectively is burn a hole in your wallet.
Think about it. If these big companies told you the truth about fat-loss and gave you a solution that worked, how would they get you to keep spending more money on their programs, powders, and pills?
This is one of the biggest reasons I created Fitworx. I'm a results oriented gal and I would never ask you to do a program that's not proven to work - let alone take your money for it.
Fitworx will get you in shape without requiring you to go on any "crash" diet.
However, what I am going to do is show you how to eat sensibly to support your weight-loss goals and increase your overall health and nutrition. After all, fitness isn't just about looks and losing weight...it's about being strong on the outside AND the inside.
Fitness is supposed to make you look good and feel good too. If you're yo-yo dieting, taking caffeine energy boosters, or practically starving yourself to lose weight, then something is clearly wrong with that plan.
My Workouts literally train your body to put fat burning on auto-pilot so you can stop obsessing over calories and feeling guilty for treating yourself every once in while. No matter your age, no matter your genetics, it WORKS.
