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.

Feel too tired in the evening to work out? Try this

There is only one secret to making evening work exercise work that I have ever come across and it's very simple...

The secret is to make sure you don't stop moving at any time between leaving the office and the first activity in your workout.

No matter how tired you are, if you focus on getting started you'll be fine.

Quick tips to bear in mind:

1. Select in advance which evenings you're going to exercise. If you leave it to 'see how you feel', you wont be fully prepared mentally to do it and likely to skip it.

2. Decide which days are exercise days. This will ensure that you keep your appointments with yourself, get your exercise done and then can go out socializing on the other nights without the guilt of feeling that you should be in the gym.

3. If you don't trust yourself to stick to your chosen exercise days, get a friend involved and you'll motivate eachother to follow through on your good intentions. Surprisingly, we're less inclined to let other people down than let ourselves down.


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

Best Abs exercise if you have lower back pain

A surprisingly common problem for many people and one I get asked about often - what tummy exercise can I do when I have such a sore back. Well the good news is that you can still work on toning your tummy without causing any further pain to your back. Here's how.

This is actually very straightforward because the same exercise which tones your tummy will also help you to alleviate your lower back problem.

1. Avoid traditional crunches with your legs flat on the ground and a big movement with the top half of your body.

2. Include some strength training and stretching for your back to ensure that your approach to training your mid-section is balanced. Try using a stability ball for back support and strengthening your core.

3. Begin with gentle stretches for your back and then try a few back raise with a very small range of movement.

4. Try exercises such as The Plank for your stomach, where you are resting your body on your forearms and creating a flat line from your shoulders to your knees which are in contact with the ground. Start this exercise with your hips slightly higher than the line of your body and then lower them if your back will allow. Remember to keep your stomach tight throughout this movement. Try for 2 x 30 seconds initially and increase from there.




To read more articles like this, visit the Women's Fitness site.

Which gym machines help you burn calories faster?

Is it true that machines that work the upper and lower body burn more calories than those that only work the lower body?

Do you know which machines in the gym are worth spending time on and which are a waste of your time if you're after fast results? Read on to find out how you can make the most of your time in the gym.

Popular opinion suggests that if you pick machines that work your whole body, such as the rower, treadmill or the cross trainer, you're bound to burn more calories than you would by selecting ones which only work your lower limbs such as the stepper and the stationary bike. It does seem to make sense - however, the simple answer is that if you want to burn the maximum amount of calories and get the fastest fitness results you're capable of, try choosing the machines that makes you work the hardest regardless of whether it works the upper or lower body. 

So the machine for you is most likely the one you avoid because it's just too hard - try it out next time you go to the gym.

Try out a new challenge. When you first try something new in the gym, you need to concentrate, keep your balance and get used to the motion and this can initially be more challenging than just sticking to the same old machines you always head for.

One example of this is the Nautilus Treadclimber, which requires an unfamiliar movement and at first, can leave even the most avid gym-goer puffed out. Once you are familiar with it, the workout will feel easier and now is the right time to increase the levels and give you an even more intense workout.

Remember, however, you don't need to use any machines to burn lots of calories. You just need to do an activity for a minimum of 20 minutes that will get your heart pumping. Try cardio sessions of running, skipping, hill walking, dancing or swimming. Keep your routine varied and remember to push yourself.


To read more articles like this, visit the Women's Fitness site.



Photograph by maHidoodi (flickr)

Why some people can never lose the weight

Losing weight is straight forward. You eat a good diet and you work out regularly ensuring you are burning more calories than you care consuming and voila...weight loss will follow.

However, if I had a gold coin for every time someone has told me that they are different and they are the exception to the rule and that no matter how much they work out and eat salads, they are still fat - I'd be very wealthy. I've just been reading an article based on some new research that may just prove those people right. Maybe there are some people out there who have the fat gene and there's nothing hours in the gym can do about it.

Steven Blair, a professor of exercise science has discovered that genes and hormonal balance can have a huge impact on your weight and size. Here's a selection of his findings:

1. Some people have more fat cells
Some people could have as many as twice as many than then next person which would help to explain why they may struggle so much where other find it easy to shed extra weight. Fat cells never go, they can reduce in size but they are always there - waiting to be filled up.

2. The Fat Gene is real
Fatso - that's what the fat gene is called and those with the genes are 60% more likely to be obese than those without. This may explain why some people do so many sports and physical activities and eat and balanced diet and still have a lot of extra body weight.

3. Your mother's pregnancy sealed your fate
If your mum ate very unhealthily during her pregnancy, according to these findings, a sugary and fatty diet can cause havoc to you before you're even born if the womb has higher levels of glucose and free fatty acids floating around than it needs.

There's plenty more nuggets of research in this report which are worth a look but I'm a little skeptical. I'm willing to accept that you don't have to be thin to be fit - slightly overweight people can be fit to but just unable to shift that last 10 pounds. But I'm not convinced yet that fat can be blamed wholly on genes. Maybe this report will convince you?

To discover more on the 13 things you never knew about your weight, read the full article here.


Photograph by insecurity (flickr)

How to Sleep like a Baby

Getting a good night's sleep can seem to get more difficult to do the older you get. This makes sense especially as your responsibilities and worries increase as you get older - the more you have to mull over at night when trying to sleep. 

However, it is possible to learn how to sleep well again and get the most out of each nights shut eye. It is possible to wake feeling refreshed and ready to face each day with energy - yes it is. And here's how....we copy what we did as babies.

When we were babies, sleeping was second only to eating in the important things to do each day. So it was taken seriously. By using some of the same tactics our parents used to get us to sleep, we can get that same quality of sleep again.

1. Routine, routine, routine
Most babies have a strict bedtime (whether they adhere to it or not) and we need to do the same. I'm not suggesting 7pm but pick a time that is before 11.30pm at least and try to make sure you get to bed at that time every night of the week. This new routine will help your body get used to the pattern and adjust accordingly and the aim is to always have the lights out and eyes shut by midnight if you want to feel refreshed in the morning.

2. Bathtime before bed
Some people shower in the morning before work whilst others prefer to bathe the night before. I'd suggest bath time before bed, again just as babies do. The warm water will be soothing and relaxing in a bath will help you fast track through your unwinding so you don't do any of it in bed. This may be difficult to fit in round your other routines at home but try it out and you'll feel the benefits immediately. It's worth the effort.

3. Cover Lightly
Staying warm and cozy in bed is what we dream of but as with babies, you shouldn't wrap up too warmly with heavy blankets and duvets. The key is layers that together keep you warm but are also light in weight. You may have experienced waking up in the middle of the night before when you get too hot and sweaty and we're trying to ensure that you stay asleep through the night uninterrupted.

4. Nothing too wild
By this I mean, start winding down in the evening hours before bedtime and don't do strenuous housework or workout half an hour before bed. Try reading or watching a little TV - not a horror movie or anything too disturbing. That would be the equivalent of reading a baby horror stories for a bedtime treat. Relax and wind down and remember, nothing too wild.

5. Drink nothing an hour before bed
Sure, babies get their hot milk but they wear nappies / diapers! We don't so no hot drinks just before bed as this can sometimes force you to head to the toilet in the middle of the night with a full bladder. And we all know there's nothing worse than waking from a lovely slumber to do that.

Photograph by paul goyette (flickr)

4 Tips to Having A Healthy Thanksgiving

Following on from the post yesterday about how to prepare yourself for Thanksgiving and make sure you don't gain tons of weight from pure overindulging, here are some quick tips to try out during the day that won't get in the way of having fun and spending time with the family.

They'll also help you feel good and avoid the holiday bloat.

Rule 1 - I know you don't want to set your alarm on your day off but try to get up early and do a little exercise. Even if it's just running on the spot for 10 minutes and a few press ups and crunches on the floor. try to do something and spend at least 20 mins doing it. Trust me - this will make you feel energized and buzzing for the day ahead.

Rule 2 - Pace yourself. Today is not a competition to see how much you can eat and drink. the moment you feel full, put your fork down and clear your plate away if you need to. Don't just ignore your tummy - listen to it. Turkey is actually a great low fat meat to eat and the vegetables are good for you so eat a decent portion but try to lay off pastries and breads if you can and don't have a carb fest.

Rule 3 - Drink plenty of water to keep you hydrated and make you feel full so you'll eat less. Keep a large bottle on the dining table and drink a large glass before the meal. it really will make you feel less hungry and chances are that you'll eat what you need, now what your eyes devour.

Rule 4 - play some fun games with the family after the meal - don't just fall asleep in front of the TV. Maybe even wrap up warm and get everyone to go one a short walk with you. You'll all feel great afterwards.

Happy Thanksgiving.

Photograph by numstead

How to Avoid Holiday / Thanksgiving Weight Gain

This Part 1 of your 3 Day Guide to enjoying the Thanksgiving without gaining lots of excess weight, ruining your diet and regretting it later. Here is your guide for THE DAY BEFORE. As my dad always tells me, fail to prepare and prepare to fail. What an annoying expression that is??! Ready

Rule 1 - Eat normally. Don't get any ideas into your head about skipping meals so you can leave plenty of room to stuff yourself tomorrow. Today is a normal day and if you're traveling home, plan where and when and most importantly, what you are going to eat on your journey. If you leave it till the last minute, you may have no choice other than junk food to see you through so plan ahead.

Rule 2 - Drink plenty of water today. Chances are that during the Thanksgiving meal, water will get forgotten and be replaced with sodas, juices and alcohol so hydrate yourself now.

Rule 3 - If you can exercise today, do. This will really set you up for an energetic weekend and help you get one step ahead of the game. Some suggestions that you can do at home / in the garden - in the gym that will make the most out of a 30 minute workout:

Do This
Jump rope for 10 mins - try to have as few breaks as you can
Run for 10 mins - either on treadmill or outside and try to do a couple of 1 minute sprints to get your fat burn going.
2 x 15 squats
2 x 15 lunges
2 x 15 press ups
The Plank - do this for 60 seconds
2 x 15 scissor kicks
2 x reverse crunches
Jump rope for 5 mins
Cool down

More exercises you can do indoors here.

Photograph by ~Sage~

The dangers of bottled water left in your car

Urban myth or wise warning? I received an email from my friend Amanda warning of the dangers of using plastic containers and plastic wrap in microwaves which can be highly toxic and lead to cancer. Also, there were warnings about drinking from plastic bottles of water left in the car over night. Now these 'Erumours' have been around for a while and are fairly difficult to get to the bottom of but my question is this - should we just ignore them just because we can't prove them?

I'm not a fan of the microwave anyway and probably use it once a year to reheat something but for a lot of people, it's a really convenient machine that saves them time. Should they be ditching their plastic containers which are said to release harmful dioxins into their food and switch to glass Pyrex dishes?

I do however always have a bottle of lukewarm water in the car that I drink from before I replace it with another one. Since reading the email, I have to say I've stopped doing it. I'm not a likely candidate for breast cancer anyway but I'm not convinced that plastics when heated don't react with the water.

So is this all nonsense and scare mongering or is there a grain of truth in it? That's for each of you to decide but here's some more info before you make your mind up.



Photograph by Muffet (flickr)

Get slimmer, toned thighs

Whether you're trying to squeeze into your skinny jeans or just don't like the wobble on your thighs, these two exercises are great for toning that area and helping you get shapely legs. All you need to do is some cardio to get you sweating for at least 15 mins and then follow the instructions on how to do the narrow to wide squats and the backwards lunge with kick. 

You ready?


Narrow to wide squat jumps

Stand upright with your feet hip width apart
Sit back into a regular squat position making sure that your knees do not travel further forwards than your toes
Now swing your arms to jump out of the squat position

Move your feet apart in the air and land with your feet a little wider than shoulder width apart and with your toes turned out

Keep your tummy tight as this will help you balance

Sit back into a wide squat position making sure that your knees stay in line with your hips and ankles

Swing your arms to jump out of this position

Move your feet together in the air and land with them hip width apart

Repeat for 20 jumps; 10 squats in each position

Backwards Lunge with Leg Kick


Stand upright with your feet hip width apart, shoulders relaxed and arms by your sides

Take a big step backwards and move into the lunge position

At the bottom of the movement you should have right angles at both knees with your body upright

Spring the back leg out of this position as you stand upright, swing it forwards and straighten it in front of you

Return this leg to the starting position

Repeat the sequence on the other side

Continue until you have completed 10 lunges and kicks on each leg

Make sure your body is upright throughout the movement - no leaning backwards and forwards...

More thigh blasting workouts to complete your workout.