Best Exercise Classes for Fat Loss

Following yesterday's post about the Best Activities for Fat Burning, here's a guide to the Top 3 Exercise Classes for Fat Loss. These classes are all great for getting your heart pumping and your body working hard to banish the extra pounds you may have gained over the holiday period and get you fit fast.

1. Spinning

This is such an effective class because there is not one moment of inactivity. You’re pedalling the whole time so there’s consistent, steady fat burning followed by bursts of high activity to really get the heart, lungs and metabolism going. This repeated interval style training will work you much harder than if you were to simply sit on a stationery bicycle and pedal away at a steady rhythm for the same period of time.
Calories burned per class: 350 – 700

2. Circuit Training

Like spinning there is very little rest during a circuit training class. Once you’re warm you’re either working on a station or moving quickly between stations so the level of intensity remains high throughout the class, as does the effectiveness of the calorie burning. Each class has a variety of exercise combining cardio stations such as jumping jacks or rowing or cycling with strength stations like press ups, dips or squats which means that you burn plenty of calories during the class and also build muscle which helps to keep your metabolic rate high and calories burning following the class as well as during it.
Calories burned per class: 300 - 500

3. Boxing Fitness

There aren’t many overweight boxers around and you’ll know why if you attend one of these classes. The combination of cardio exercise and strength moves along with the sheer adrenalin rush of getting the gloves on and punching the bag or the pads always results in a great fat burning workout. There’s something about boxing training that appeals to everyone. It may be because you’re legitimately allowed to be aggressive or that you can finally channel the stresses and strains of the day. Or it might just be that because you have to concentrate you forget all your other concerns but I’ve yet to see anyone leave one of these classes who didn’t look like they’d pushed themselves and had great fun doing it.
Calories burned per class: 400 – 600


If you'd like to see more fitness tips like this, why not visit the Women's Fitness site.

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Best Non-Gym Activities For Fat Burning

Did you gain weight over the Christmas and New Years holiday? 

Or are you just looking to make an early start on getting your body 'summer ready' and sticking to your 2009 weight loss resolutions? 

Look no further as this guide will list the Top 3 activities that will help you to lose the fat FAST without having to go to the gym.


1. Running, sprinting or hill running

Running outdoors is one of the best ways to burn calories. It’s tough and it challenges your whole body. This is why so many people avoid it but if you stick with it, it can even become enjoyable, particularly when you experience fast results. If you’re new to running outside, begin with running short distances, maybe even just a few steps and then recover with some walking. Gradually increase the distance you run and decrease the time for recovery. Before long you’ll be running for a few minutes without stopping and you’ll feel great for this.

From this point you can progressively increase your overall running time and then, if you really want to blast the body fat, add in some fast running or some running up hills. Two or three bursts of sprinting or hill running, once or twice a week will bring you really quick results with shifting the holiday pounds.
Calories burned per 30 minutes: 150 - 400

2. Skipping / Jumping Rope

If you haven’t skipped in a while you’ll be surprised at how tiring it can be. It seemed easy when you were young but things are a bit different now. Once you’ve remembered the technique you just need to skip in short bursts, starting with 20 skips and working up to 100 at a time with a short rest between each round of skipping and you’ll really feel the effects. Once you’ve mastered the art, try seeing how many skips you can do in one minute. A few attempts at this challenge will really burn some calories.
Calories burned per 30 minutes: 250 - 350

3. Circuit Training
This doesn't always have to be in a class environment at your gym. You can design your own mini-circuit at home, put some lively music on and then move swiftly from exercise to exercise and you’ll have a quality fat burning workout without having to leave the house. An additional tip here is to leave some fitness kit in plain sight when you finish – maybe a mat in the corner of your bedroom or some light weights near a mirror. When you see the kit, you’ll be reminded of exercise and will squeeze in a few reps as you go about your routine which will all add up to quite a lot of extra exercise over the course of the week.
Calories burned per 30 minutes: 150 - 250


Don't miss the Top 3 Exercise Classes for fat loss in tomorrows post.

For more fitness tips like this, check out the Women's Fitness site.

5 ways to speed up your metabolism

Losing weight is all about one thing - your metabolism. The faster your metabolism, the more calories you burn, the slower your metabolism, the less calories you burn. So the question is how do you speed it up and what tricks and fitness tips can help you reach your weight loss goal in the shortest time. Hint - skipping meals and fasting is the fastest way to slow it down.

The lean tissue in our bodies burns calories and so our end goal should always be to have more lean tissue. When you skip meals repeatedly in an attempt to lose weight or go on fasts / crash diets, the problem is that the initial weight you lose is mostly lean tissue and so you are actually slowing down your metabolism. That's why after a crash diet, the weight comes back fast and hard and it seems even tougher to lose. So what can you do to speed it up:

1. Interval training
When you are running, walking, cycling or on the stairmaster, don't just go at one speed. Start moderately and then do 60 second sprints periodically so you are working at your maximum. Even if you are walking, try and squeeze in a one minute print every 2 minutes and you'll be amazed at the difference this makes to your body.

2. Regular meal times and habits
If nothing else, please stop skipping breakfast. Its slows down your metabolism and makes your morning so much harder than it needs to be. If you can, though a modern lifestyle can make this difficult, try to eat your dinner by 7pm. It simply gives your body more time to burn the calories you've consumed all day. If you're having carbs, try to eat them earlier in the day as well - breakfast or lunch and leave the lighter choices for your evening meal.

3. Strength training
The more muscle tissue that you have, the higher your metabolism is and the less muscle that you have, the slower your calorie burn. So try to do strength training when you can - light weights, push ups, squats etc. This will mean that when you are not working out, your body is burning more calories and that's your end goal after all - to become a mean, calorie burning machine.

4. Regular movement
Stay on the move if you can. For those with a sedentary job, try to walk around at least once an hour - more if you can. Walk to the water cooler, the photocopier, walk up the stairs. The more constant motion you have, the higher your metabolism.

5. Get Spicy
Add spice to your food. Whether its a curry or hot sauce on the side or even chilli flakes added to vegetables, they all contribute to helping raise your metabolism. Add it to your routine to give your body a helping hand.



Photograph by pierre lascott (flickr)

7 Things to Eat That Won't Make You Fat

When it comes to foods that are good for you and those that are fattening and will ruin your diet, we all know about the obvious ones (no cream cakes, fast food etc) but sometimes, it can feel like you just don't know what you are able to eat that won't ruin your diet.

Last week we spoke about the importance of keeping a food diary to help you see exactly what’s going on with your food routine.

Hopefully you’ve had a chance to note down what you've been eating so I thought it would be useful today to offer you some changes to consider following your discoveries with your diary.

1. Water- Sometimes when you think you’re hungry, you’re actually thirsty. Drink water regularly throughout the day so that you always know if you feel hungry, it is actually time to grab something to eat and not your thirst talking. Water is the dieters friend.

2. Fish- A great source of protein which is filling without loads of saturated fat. Oily fish contain essential fatty acids which are good for you as they actually help the body metabolize fat and control weight. Try and eat fish at least twice a week and give your fat burning a helping hand.

3. Raw vegetables- Lettuce, broccoli and carrots are a great way to get lots of vitamins and nutrients and they also require lots of chewing which means you eat more slowly which means you eat less. Try to have greens on your plate for lunch and dinner everyday.

4. Coffee- Can help your body to burn fat more effectively but only if its plain, black coffee. Avoid milk and avoid sugar and stick to one or two cups per day. Don't fall into the trap of ordering a skinny latte - the name is skinny, the impact on you won't be.

5. Apples- Or pears, or indeed any other type of fruit. Eat one portion at the beginning of every meal. This will help you achieve your 5-a-day but will also stimulate your ability to feel full and make sure you eat less at each mealtime. Try keeping 3 pieces of fruit on your desk each day and every time you fancy a snack, grab one instead of heading to the vending machine.

6. Fibre- From bran, beans or wholemeal bread. Plenty of fibre keeps your digestive system in good shape which means that whatever you consume can be processed and broken down efficiently. Remember, better out than in!

7. Nuts and seeds- Almonds, cashews, walnuts, pistachios, sunflower seeds, pumpkin seeds and flaxseed. High in energy, high in fibre, filling and nutritious, nuts and seeds are the best snack you can opt for in a busy day. Just a few at a time will prevent you reaching for cookies, chocolate, sweets or cakes. Try having a handful of seeds after every piece of fruit.