Fat Burning Workouts In Under 20 Minutes

Fat Burning Workouts In Under 20 Minutes

If you’re looking to melt fat fast, you might be thinking that you’re going to have to spend hours in the gym in order to achieve this goal.  After all, you know that getting really ripped takes time and if you aren’t putting in the work, the chances of success are going to be low.

But, before you go off dedicating hours upon hours to your workout, you should know a few important things.  First, realize that 80% of your total fat burning results will come from your diet plan, so if you aren’t doing things correctly there, it won’t matter how much time you spend in the gym, and secondly, when it comes to your actual workouts, very often shorter, more intense workouts are much more effective then lengthy gym sessions.

If you want to get ripped and are short on time, then you’re in luck because by creating your own fat burning 20 minute workout, you can see great results without feeling like the gym has become your second job.

Let’s look at what you should know.

Utilize Compound Lifts Only

The very first point to note is that when you’re trying to lose fat as fast as possible, you should be focused strictly on compound lifts.  These are the ones that are going to stimulate the largest number of muscle fibers at once, hence burn up the most calories while you do them.

Compound lifts are also best for maintaining your strength levels while on the diet and for also boosting your metabolism after the workout is completed.

Superset Upper And Lower Body Exercises

Second, as you go about creating your workout program, you should be pairing your upper and lower body exercises back to back.  By designing the workout in this fashion so one muscle group can rest while the other is working, you can quickly move throughout the workout session.

Plus, you’ll be able to work harder in each exercise since the just worked muscle group will have a chance to rest while you’re performing the other.

Keep The Weight Heavy

One big mistake that some men make when trying to melt fat is lightening up the weight.  They think that by using a lighter weight and working in the higher rep range, they’ll see faster results.

Not so.  The truth is that if you want to maintain your lean muscle mass, it’s going to be vital that you’re keeping the weight heavy.  You should always strive to be lifting the same amount of weight that you were before on your muscle building workout program.

Your 20 Minute Circuit Workout

The following is your 20 minute workout circuit.  Perform this three times per week and you will be on track to success.  Repeat this workout twice through.

Superset:
Squats – 8 reps
Bench Press – 8 reps

1 minute rest

Superset:
Deadlift – 8 reps
Bent Over Barbell Rows – 8 reps

1 minute rest

Superset:
Lunges – 10 reps
Dumbbell Shoulder Press – 10 reps

1 minute rest

Superset:
Hanging Leg Raise – 15 reps
Plank Exercise – 30-60 second hold

1 minute rest

Fat Burning Workouts In Under 20 Minutes

If you can stick with this workout program, get your diet in order, and then use a fat burningsupplement such as Phen375, it won’t be long before you’re achieving that total ripped look.

    

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Four Great Low Calorie Ways To Eat Chicken

Four Great Low Calorie Ways To Eat Chicken

Tired of always serving up grilled chickenbreast alongside fresh veggies?  There’s no questioning the fact that grilled chicken is one of the most popular meals among any dieters who are looking to lose weight.

It’s fast, it’s easy, and it’s very low in calories, high in protein, and low in fat.  Basically, it’s every dieter’s dream meal come true.

Except for the fact that it gets boring fast.  Unless you’re trying to make your diet varied and interesting on a regular basis, it’ll only be so long before you find yourself smack dab in the middle of the fast food drive-thru.

Fortunately, with a little creativity you can definitely try something new and interesting with chicken to add more flare to your diet.

Let’s give you a few ideas to get started.

Prepare Chicken Lettuce Wraps

One fresh way to enjoy chicken is to prepare some chicken lettuce wraps.  This is the perfect idea for those who are following a very low carb diet plan as it’ll be 100% protein and veggies.  Simply stir-fry some chicken strips with a few of your favorite veggies such as mushrooms, onions, carrots, and peppers, and then place this mixture on some lettuce leaves and wrap up as you normally would.

Add whatever spices or seasonings you’d like during the stir-frying process to add extra flavour without the calories.

Make Chicken Noodle Soup

Chicken noodle soup is a very forgotten about dish that can really hit the spot when you have some strong hunger pains.  Soups are one of the most filling foods you can eat and when prepared properly are also very low in calories as well.

Prepare your soup with a low-sodium chicken broth along with plenty of freshly chopped veggies.  Add in the grilled chicken pieces and then either use a small amount of whole wheat pasta or consider adding a few sweet potatoes for carbohydrates instead.  These tend to have a lower impact on your blood glucose level so will ensure your energy level stays stable over time.

Try A Chicken Pita

Moving along, a chicken pita is a perfect lunch meal to take with you on the go.  The great thing about a pita versus a sandwich is that it’s far easier to really pack in a high dose of veggies, keeping the calorie count down but the nutritional count up.

Be sure to choose a whole wheat variety of pita and use a low calorie dressing such as balsamic or raspberry vinaigrette.

Consider Making Meatballs

Finally, if you’re someone who really enjoys meatballs but don’t want the fat along with it, consider preparing ground chicken meatballs instead.  This is a perfect diet-friendly way to reap all the health benefits of chicken but without the excess calories that will expand your waistline.

Prepare them using ground chicken meat, which is naturally lower in fat than ground beef and a few egg whites and a quarter cup of oats to make them stick.  Add in your spices and then cook as you normally would with any other prepared meatball.

Serve with some freshly prepared tomato sauce over some spaghetti squash and you’ll be giving your taste buds something to enjoy while you maintain a low calorie diet.

Four Great Low Calorie Ways To Eat Chicken

So there you have four quick and easy ways to liven up your chicken and add more variety to yourdiet.  Next time you’re feeling bored, make sure you give one of these a try.

    

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Tips To Avoid Burnout

Tips To Avoid Burnout

As you move along with your weight loss diet plan, one of the most frustrating things that you might come to experience at times isburnout.  You’ve been following the plan, eating your scheduled meals as you should and frankly, you’re sick and tired of it.

You want a break.  You want to finally give in to your cravings and experiment with new foods that you haven’t tried before.  You want dessert!

What do you do when you’re at a point ofburnout and uncertain if you’re going to be able to continue?  By using the following helpful tips, you can combat burnout head on so that you can stick with your diet and carry on to see the success that you’re after.

Let’s look at what you should know.

Re-Evaluate Your Approach

First things first, in some cases the cause of burnout is simply because the plan isn’t structured properly.  Are you taking in sufficient calories? Are your carbs too low that you have energy lows at all times?

A poorly planned diet will lead to burnout because you’ll feel miserable on it.  If this is the case and you’re experiencing burnout after a very short time following the diet, you should assess to see if these factors could in fact be coming into play.

If they are, it may be time to try an alternate approach.

Incorporate New Healthy Foods Into The Plan

The next thing to do to avoid burnout is to try and incorporate new foods into the plan that are healthy.  Who says you have to eat the same thing day in and day out? There are plenty of healthy recipes that you can use that will fulfill your diet and satisfy your taste buds.

Start experimenting.  Make it a ritual every Sunday night to prepare a new dish.  This will give you something to look forward to so the week doesn’t seem so dreary eating the same thing over and over.

Assess If A Cheat Meal Is In Order

Another factor to consider is actually giving in and having a cheat meal.  When planning properly, cheat meals can definitely be incorporated into a successful diet.  You really can eat foods you crave and continue to lose weight if you plan it wisely.

A single cheat meal could really mean the difference between sticking with your diet or not for many people, so factor this in.

Cheat meal provide much psychological relief as well, which is something you definitely need when facing burnout.

Remind Yourself Of Your Goals And The Benefits Of The Diet

Finally, the last way to beat burnout is to remind yourself of the benefits you’ll get from the diet.  Think back to how you really felt when you weren’t eating healthfully.  Chances are you didn’t feel that great.

Do you really want to go back to that? If you stop and think about it, you’ll realize you don’t and that can help propel you forward.

Avoid Burnout

So there you have a few important points to keep in mind at all times.  Burnout is common so don’t feel like a failure if you’re experiencing it but instead, use a proactive strategy to overcome it.

    

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How To Maintain A Healthy Relationship With Food While Dieting

How To Maintain A Healthy Relationship With Food While Dieting

If you’re on a fat loss diet plan, there may be a chance that you could come to ‘fear’ certain foods after so long.  You’ve been conditioned to know which foods are ‘good’ and which foods are ‘bad’ and do everything you can to stay away from the bad ones and only eat the good ones.

The big problem with this good and bad thinking however is that it forms a negative association in your mind regarding certain foods in the diet.  If you’re not careful, this could lead to eating disorders over time, which are very serious and could require extensive treatment to overcome.

Let’s take a quick look at some of the important things that you should remember that will help you maintain a more positive relationship with food while dieting.

Think In Terms Of Healthy Or Not Healthy

The very first thing that you should be doing to maintain a healthy relationship with food is think in terms of healthy or not healthy rather than good or bad.  This shifts the perspective and allows you to focus on the health benefits that certain foods provide, which is a much healthier association.

Try filling your diet with the most nutritious foods that you can, not because they are low in calories but because they will do the most for you from a nutritional point of view.

Plan For Cheat Meals

Next, another thing that you should be doing is planning some cheat meals into your program. Cheat meals are great because they give you psychological relief from strict diets and help you see that eating a food that’s ‘off’ your diet list won’t automatically make you gain all the fat you’ve lost right back.

This is key for maintaining that healthy relationship with food.  Cheat meals should be scheduled once every week or two for maximum benefits.  More frequently may not be a good idea as it could hinder progress, but making sure to get them in every so often is important.

Periodically Take Diet Breaks

Finally, the last thing to keep in mind is that you should periodically add some diet breaks as well.  This is key for helping you learn your new maintenance calorie intake so you don’t start thinking that you must maintain a very low calorie intake in order to succeed with keeping the weight off.

Often what occurs is that as you progress on the diet, your metabolism slows down so you start decreasing your calorie intake further to spark more fat loss, but over time, this leads to a very low calorie intake.

Before you know it you’re scared of eating more again for fear all the weight will come rushing back on.

Diet breaks will not only help to reset your metabolism but also teach you that you can eat more food and still maintain your body weight.

How To Maintain A Healthy Relationship With Food While Dieting

So there you have the most important things to note about maintaining a healthy relationship with food while dieting. For your psychological health, this is a must.

    

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Diet: Sneaky Tricks To Outsmart Your Body And See Faster Success

Diet: Sneaky Tricks To Outsmart Your Body And See Faster Success

If you’ve been going about your workout and diet program for a while now, seeing so-so results, but wondering why you just aren’t getting that remarkable level of fat loss you crave, it may be time to do an assessment of your approach.

There are certain things that you can do as you go about yourdiet and workout that will really increase the chances that you see faster results, but that few people ever make use of.  If you aren’t taking all things into account, you could be missing out on small parts of the picture that will really have that dramatic influence on how you progress at the end of the day.

Let’s take a bit of time right now to go over some of the top sneaky tricks that you should be using to outsmart your body and see faster fat loss.

Add A Cheat Day

The very first thing that you can do to quickly outsmart your body is to add a cheat day into the mix. The reason this works is simply because of the fact that a cheat day will give your body the impression that it’s coming off your diet, thus it will speed up its daily calorie burn for the few days following.

This additional boost can often be enough to get fat loss moving along at a faster rate, so if you do this any time you feel like your progress is getting sluggish, then it may just save the day.

Just do be aware of sluggish progress and your desire to just eat the foods you want.  Don’t let yourself use the cheat day as an excuse, doing it far more often than you know you should.

Use More Than One Mode Of Exercise

Next, to change up things on the workout part of the equation and outsmart your body, make sure that you never do the same mode of exercise two days in a row.

For example, if you’re going to do a session on the treadmill one day, do a session on the elliptical the next.

Hitting the gym? Go to the pool the day after.

Adding more variety like this makes sure that your body is never going to adapt and instead, continually keeps responding day after day.

Diet In Two Week Stages

Finally, in addition to tossing in the odd cheat meal here and there, consider using a two week diet plan. This is one of the best ways to outsmart your body because just as your body is getting used to the process of dieting, you come off the plan and give it a break.

This goes a long way towards preventing the adaptations that often take place when dieting, that could leave you head first into a plateau.

Diet for two weeks, and then take one week off. Repeat the cycle as many times as necessary until you reach your goal weight.

So there you have some quick and simple ways to outsmart your body. Use these and watch your success skyrocket.

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