Best workout for Buring Body Fat

How many times have you heard a commercial or saw an ad telling you to "do this" and you will lose weight and feel great"?

I see everyday! America wants to know what they can do in the shortest amount of time to Burn Body Fat and Lose Weight!

Well, honestly the answer is pretty simple....

Want to know?

I will tell you but you have to do one thing for me...

Spread the word and let everyone else know too! That's it, how simple is that? You read this and share it with someone else. Don't be selfish and keep this information to yourself, help out a family member or friend!

Okay, so the question is how can you burn fat in the fastest time possible...?
Simple....full body workouts with high intensity cardio and little rest periods! Sounds like a lot, but don't worry this is too easy. All you have to do is go at it hard, work your full body and do cardio and strength training together and BOOM instant fat loss!

Let's break this down and see what you really need to do:

1. Full Body Workouts: During your workout, make sure to do compound movements. These are exercises such as a squat. You are working more then 1 muscle group at once. This is essential for a couple of reasons. You will cut down on the number of exercises you have to do because you are working more then 1 muscle at a time. The more muscles you use at once and the harder you work at a given time equals more energy used, the more energy you use at once equals the more calories burned. This happens because the body converts calories into energy! The more calories you burn the less are stored. Also, you will find that a full body exercise may make you winded a little, another bonus...you work your cardio while you do strength training!

2. High Intesity Cardio: This is any form of cardio that raises your heart rate to 70-80% of your max heart rate. Working in this range will stress your cardiovascular system causing your body to work harder to perform exercises and supply blood to the muscle. Plus, you will have to expend a lot of energy to keep up this pace, more energy out equals more calories burned! You can use cardio equipment, weights, or even body weight to perform this style of cardio. This is a bonus of full body workouts, done right and they are a great high intesity cardio exercise as well!

3. Limit Rest Periods: Short rest periods will help keep your heart rate elevated. Remember, the compound movements help raise your heart rate through cardio work along with any high intesity cardio you will do. Take a long break and your heart rate returns to normal. The longer your heart rate is elevated the longer your body is using more energy to pump blood, once again more energy equals more calories burned!

So, this is just a short explanation of how to burn up the most body fat and lose weight in the shortes amount of time. I can get a lot more specific, but I don't want to bore anybody.

If your interested in a Full Body Workout for your weight loss needs, check out www.MorganPersonalTraining.com.

Also, keep an eye out for some up coming changes to my services...there has been a lot going on this week with Morgan Personal Training and I will be unvailing new services to better help you lose weight, get into shape and feel great about yourself!--Stay Tuned

P.S.---Don't miss out on this big announcement! Follow me on Facebook and you will be the first to hear about some killer new services that could be just what you are looking for! Should be coming sometime next week! Also, there is a special FREE fitness report for you to help jumpstart your health and fitness efforts!

Your Very Own Home Workout!

Hello All! Sorry it has been awhile, I have had the busiest week! I am back though and ready to give you the quality diet and exercise advice you have come to love!

Inspired by this weekends event, the Ican Challenge (I did a post yesterday, check it out!) I decided to change it up a little. I normally give simple, yet effective dieting and healthy eating tips, but today I am going to give you the simpliest little workout you can do, whether at home or in your office.

See, the biggest thing about losing weight or maintaining a healthy lifestyle is actually finding the time to commit to it! You have to eat right, exercise, take care of your family, work, etc....There are always a million excuses to not workout, but you should only remember the reason why you want to workout!

So, try this little workout. It can be done in 10 minutes or you can stretch it out to 30 minutes. You are only using your body weight, which means there is no excuse to not do this workout!

1. Prisoner squat, 20 reps- place feet shoulder width apart. Hands on head (just like you got arrested!). Then perform a regular squat. Keep feet flat on floor. Sit back pushing your hips back to keep knees aligned with your ankles.

2. Air Presses, 20 reps- place feet shoulder width apart. Stand straight up. Arms are straight up above your head. Then lower your arms to your side, bending at the elbow until your back of your arms are parellel to the ground. Your hands should still be facing straight up (Just like doing a shoulder press). Key here is to imagine pushing a heavy weight.

3. Lunges, 10 reps per leg- This is your basic forward lunge. Step off with one foot. Take a wide step forward and bend at the knees. Do not touch your knees to the ground, and then step back to starting position.

That's it! Just 3 exercise. Now I know this does not sound like much, but complete each exercise one right after the other (circuit style). After lunges take short break, no more then 30 seconds and perform again. Go through this at least 3 times or as many as you can! Have fun

If you are not sure how to do any of these, just hit me up for more advice!

You can also join my new morning boot camp, www.MorganPersonal Training.com.

Also you can get more great workout from my Squidoo Page! All about diet and exercise

Need To Lose Weight? Act Like a Skinny Personal, part 3

If your need to lose weight then just act like a skinny person! If you follow their lifestyle habits, you may soon find yourself looking skinnier instead of just acting skinnier!

This is the third instalment, so lets review the previous tips:

1.Drink plenty of water

2. Always eat breakfast

3. Avoid snacking

4. Don’t worry about your weight

5. Never skip meals

6. Enjoy your meal

Now let’s talk about three more great tips!

1. Know when to eat. Skinny people don’t because they are depressed, angrey, or sad (emotional eating). They don’t let people force them to eat something or try something they don’t want. A skinny personl also does not eat just because they have nothing better to do. Most skinny people only eat when they are hungry, which usually coinsides with their 3 or 4 meal a day schedule.

2. Eat later. Most skinny people if they are starting to feel hungry will wait till their next scheduled meal to eat. Unlike most overweight people, they will grab the closest food they can; fast food, vending machine, etc. By waiting till later to eat, skinny people aviod snacking or eating extra calories they don’t really need.

3. Stop eating when you know you are full. Most skinny people stop eating when they are hungry, they do not overindulge. Most overweight people will eat till they are full, but then eat sweets and desserts afterwards. These extra calories pack on the weight. Skinny people don’t take in these extra calories which helps them stay skinny!

Now here is 9 total tips you can take to lose weight and feel great. By emulating the habits of someone who is already skinny, you too can reach your goal weight. These tips are life changing habits that will get you on the right path to weight loss! Chances are you are currently doing the opposite of all 9 of these tips, start by working your way down the list, one week at a time.

Get more great weight loss tips from my, Weight Loss Page on Squiddo!

Feel like you are ready to begin your weight loss journey? Then check out www.MorganPersonalTraining.com to find the right weight loss program for you! Choose from; In Home Personal Training, Fitness Boot Camps, and Online Diet and Exercise Coaching

»»P.S. I have a great e-book and back stage pass to offer! Find out what the Top 5 Diet Myths are and see how you can sky rocket weight loss by not followning these Popular Weight Loss Tips!

Top 3 Reasons Why You Are Overweight, part 1

I am always talking about things you should do to lose weight, why don’t we look at reason why you are overweight first and then try to correct those habits. To achieve true weight loss and keep that weight off, you need to change your lifestyle. The habits that you have developed have lead you to this point in life…Overweight or worst yet Obese! So it stands to reason that you can not just all of a sudden make a few changes and viola, you lose weight!

If you are a constant offender of these top 3 weight gaining habits, then you need to change them now to achieve successful weight loss.

1. Prolonged TV watching. If you watch more TV then compared to doing something active then chances are you are overweight. Studies have shown that when you watch TV your heart rate slow, blood pressure drops, and you metabolic rate slows down drasticly, because you are totally motionless! You body burns off 30 or more calories less per hour while watching TV. This means the longer you are watching TV the more you are storing food as fat!

2. Eating too fast. It takes your brain 15-20 minutes to recieve feelings of fullness from your stomach. This means if you are throwing the food in too fast you will eat more before you realize you are full. This will lead to over eating, which will cause a mass storage of fat because you will not burn off all this extra food. Slow down and chew your food.

3. Busy eating. Busy eating means, eating while doing something else. If you are eating while sitting on the computer, making dinner, driving, on the phone, other activities you don’t realize you are eating and don’t get a chance to enjoy your food. This means you will end up eating more at one time, and then eat more sooner because you will feel like you haven’t eaten in a long time. You mind doesn’t realize you just eat because you where busy doing something else!

Most people are guilty of 1 if not all of these fat making habits! If you truly want to be successful at losing weight, then start by changing your lifestyle. Become more active, watch less tv, and sit down and enjoy your meals!

For more great tips for weight loss, check out Hanover, PA’s Top Weight Loss Web Page on Squidoo!

If you would like to get started on a weight loss, healthy diet, or exercise routine, check out www.MorganPersonalTraining.com.

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There is only one thing you need to know to lose weight

To lose 1 pound of body fat a week you need to burn off 3500 more calories then you eat. That is only a 500 calorie per day reduction, sounds simple right!

Simply put you need to burn off more calories a day then you eat. If you don’t then your body will store those calories as fat or muscle. If you’re like 90% of the population it will be fat!

So, to not store calories as fat you must do one of three things; eat less, exercise more, or for best results combine the two.

To eat 500 calories less a day is a lot. If you figure the average meal is 200-300 calories then you must skip two meals a day. Doesn’t sound that bad, but if you start skipping meals you body will start to starve itself. You will be missing needed vitamins and nutrtients. Plus, you will end up snacking on things or just gorging at some point causing yourself to gain more weight then you lose!

If you try to lose weight just through exercise then you must do a lot of exercise! The typical gym workout will burn around 200 calories, running will burn about 300 calories and walking about 200. So, unless you exercise all day long you will not reach that majic 500 calories per day reduction to lose weight. Plus, the more you exercise the more you will start to eat to replace some of that expended energy!

Now let’s look at combining diet and exercise to lose weight. If you exercise for and hour and burn up to 250-300 calories you only have 200-250 more calories to go. This is a lot more reasonale to cut out of your diet then the whole 500! Instead of skipping a whole meal, reduce a little from each meal you eat, which should be a couple times a day of you are eating semi-healthy. Do this for a week and you will lose a pound of fat!

Doesn’t sound like much, when you see shows like the biggest loser. They lose 10 or 20 pounds a week! Well, that is unrealistic and unhealthy (there will be a future blog about their unhealthy weight loss practices, so keep an eye out). Healthy weight loss is 1-3 pounds per week. Lose weight healthy and you will keep it off, feel fine while you lose weight, and not crash from your diet.

—-For more great weight loss tips, check out my web page dedicated to Weight Loss.

—-Need the help of an expert weight loss coach? If so, then sign up for Boot Camp, In Home Personal Training, or Online Personal Training at www.MorganPersonalTrainng.com

New Hanover Business Offers Unique Diet And Exercise Solutions

This Just in----Read All About It----Press Release!

Hanover PA Personal Trainer offers new diet and exercise solutions to same old problems that plague his community!

Now there are more options for residents to lose weight and feel great!


New Hanover Business Offers Unique Diet And Exercise Solutions

Work is #1 Killer of Dieting Attempts

When I ask a client what is the hardest thing in your life that keeps you from eating healthy, the response is always the same…”work”.

It is hard to eat healthy at work for a number of reasons. There is the, “I just don’t have time” to, “it’s hard when someone is always bringing in desserts”. I understand how hard it can be to maintain a healthy diet at work, I used to pour and finish concrete! When it is time to finish concrete, it does not wait for you to finish off that chicken breast!

With some careful planning and a conscience effort, anyone can maintain their healthy eating habits even while at work. Here are 3 great tips to get you started.

1. Plan your day out. If you take 20 minutes on Sunday and think about your typical work day, you will be able to plan out a healthy eating schedule around your work. . Also, bring you own lunch from home. If you pack your own lunch, you know exactly what your eating and will have a healthy meal to eat.

2. East small snacks when you can. Eating small snacks when you get a chance will help ward off hunger. Try small high fiber snacks, these will help you feel full for a longer period of time. This will help you from gorging on unhealthy foods during your lunch break, stopping for fast food on your way home, or at dinner when you get home.

3. Drink plenty of water. Water is great for many reasons. Your body needs water to survive and stay hydrated, for one. Second water helps to satisfy hunger pains and gives you a full feeling. If you’re afraid of eating too much at lunch, then drink a glass or two of water about 15 minutes before lunch. You will eat less and still feel full.

Thes are just 3 easy tips to get you started. If you make a conscience effort to maintain your healthy diet during work, it can be accomplished. Planning your day out is the biggest thing you can do. A well planed day will leave no room for dieting errors.

For more great weight loss tips, check out my Weight Loss Page on Squidoo.

Go to www.MorganPersonalTraining.com if you would like to get started with an expert personal trainer, or just want more great weight loss, diet, nutrition, or exercise coaching!