Burn Belly Fat Faster

A spare tire doesn't just make it harder to button your waistband--it can hurt your heart and boost risk of diabetes and cancer. But you can flatten it fast by speeding up your workouts.

In an 8-month Duke University study of 175 overweight 40- to 65-year-olds, two groups exercised and a third stayed sedentary. The couch potatoes' deep, organ-smothering abdominal fat spiked 8.6%. A group that did low-intensity workouts (such as walking at an easy pace) for 30 minutes a day, 5 days a week, kept their girth from growing--though they did gain 1 1/2 pounds. The real rewards came with higher-intensity workouts: In the same amount of time, the third group shrank their waistlines and belly fat by 7%--and they lost 6 pounds.

"All exercise helps prevent fat gain," says researcher William Kraus, MD. "But to lose abdominal fat, you have to work harder."

How hard? In the study, successful losers aimed for an effort of 6 to 8 on a scale of 1 to 10. That's what you muster for brisk walking uphill, jogging on flat terrain, or pedaling a bike about 12 MPH. Beginners should start with 10 to 15 minutes and slowly work their way up.

Why Intervals Slim Faster

Introducing short bouts of vigorous activity can speed up weight loss and cut your workout time by up to half or more. Australian researchers found that women who alternated just 8 seconds of high-intensity exercise with 12 seconds of low-intensity activity for 20 minutes, 3 times a week, slimmed down faster than steady-paced exercisers who worked out twice as long. Those who did intervals lost up to 16 pounds, shrunk their bellies by 12% and their thighs by 15%, and gained, on average, 1 1/2 pounds of metabolism-revving muscle in 4 months--without dieting.

Intervals increase calorie burn both during and after exercise, which helps you lose weight faster. They may also work on a biochemical level. Vigorous activity normally produces lactate, a by-product of the breakdown of carbs for energy that inhibits fat burning, says author E. Gail Trapp, PhD. It appears that by doing supershort bouts, lactate production is reduced to blast fat more effectively. At the same time, interval workouts may increase adrenaline, a hormone that helps to burn belly fat.

Biggest Loser Burger Recipe

Mediterranean Style Burger with Caper Yogurt Sauce and Portobello

Serves 4

INGREDIENTS

8 portobello mushrooms, stemmed and cleaned
1 tablespoons olive oil
20 oz extra lean ground turkey
1 tablespoon fresh thyme, chopped
1 clove garlic, minced fine
½ red onion, medium dice
1 red bell pepper, medium dice
1 large tomato, medium dice
1 tablespoon red wine vinegar
½ cup 4 oz fat free yogurt
1 teaspoon extra fine capers, drained
4 cornichons, chopped fine
1 tablespoon fresh parsley, chopped rough

METHOD

· Preheat a grill or grill pan on medium high heat.

· Rub the portobellos lightly with the olive oil and season with black pepper.

· Place on the grill and cook for 3 to 4 minutes on each side or until tender and cooked through.

· Remove the mushrooms from the grill to a plate lined with paper towels to catch any excess moisture.

· In a large mixing bowl combine the turkey, thyme, and garlic and mix well to combine.

· Portion the turkey into four 5 ounce patties about ¾ inch thick.

· Grill the turkey patties for about 4 to 5 minutes on each side or until a meat thermometer reads 165F in the center of the patties.

· Remove burgers from the grill and let rest for 4 minutes.

· Mix the red onion, bell pepper, and tomato in a medium mixing bowl.

· Add the red wine vinegar and mix well, season with black pepper.

· In a separate mixing bowl, combine the yogurt, capers, cornichons, and parsley and mix well.

· To serve, place a Portobello mushroom with the stem side up on a serving plate.

· Place a burger on top of the mushroom and top with the vegetable mixture followed by a spoonful of the yogurt sauce.

· Top with another Portobello, stem side down.

· Repeat with the remaining four burgers, and serve immediately.

Nutrient Analysis – per serving
Calories 280
Total Fat 6g
Sat Fat 1g
Chol 60mg
Sodium 330mg
Total Carb 18g
Fiber 4g
Sugars 9g
Protein 39g

The Weekly Top #10!!

Hey, ladies!! Can you believe that I actually have the Weekly Top #10 ready already?! Me, neither!! LOL So, without further ado.....let's give it up for these awesome ladies!

#1. Rita Schroering..........3.1%
#2. Carolyn Langill..........3.o%
#3. Kelly Birrell................2.4%
#4. Nancy Rohl.................2.3%
#5. Sharon Donnerman...2.0%
#6. Denise Heeke..............2.0%
#7. Kris Gutgsell................1.9%
#8. Diana Brinkman.........1.7%
#9. Dawn Helming............1.6%
#10. Tracy Gutgsell...........1.5%

WTG!! Keep up the great work!

5 Fitness Mistakes

Mistake #1: You Don't Use a Training Log

Training logs aren't just for muscleheads. Researchers found that 70 percent of exercisers who set goals stuck with their programs for the entire year. By contrast, three-quarters of those who didn't set goals dropped out. Keep it simple: Just write down the number of sets and repetitions and the amounts of weight you use, and the duration and distance of each cardio session, and your total exercise time. What’s more, this strategy works for eating habits, too.

Mistake #2: You Use Weights That Are Too Light

Ladies, I’m especially talking to you on this one. Your goal is to challenge your muscles, not just go through the motions. For instance, if you can lift a weight 15 times, it’s not going to do your muscles much good to lift it for only 8 repetitions. A good way to gauge if a weight is appropriate: Note the point at which you “start to struggle.” Let’s say you’re doing 10 repetitions. If all 10 seem easy, then the weight you’re using is too light. However, if you start to struggle on your tenth repetition, you’ve chosen the correct poundage.

Mistake #3: You Use Weights That Are Too Heavy

Gentlemen, this is typically a manly mistake. It's a product of a male’s natural inclination to be better than the other guy. But the only way heavy weights benefit your end goal is if you lift them with proper technique. Simply choose the heaviest weight that allows you to complete all of the prescribed repetitions, which you can do by employing the start-to-struggle technique in Mistake #2. To keep you honest, here are three signs you’re using too much weight: You can't perform an exercise through its full range of motion; You can't do your entire set without the help of a spotter; Your lower back arches like a sapling in a windstorm on bench presses and arm curls. If you have to change your body posture as you perform the exercise.

Mistake #4: You Do the Same Old Exercises

All exercises have an expiration date. That’s the point at which when they start to lose their effectiveness. A general guideline: If an exercise uses more than one joint (for example, the bench press uses the shoulders and elbows; the squat uses the hips and knees), you can do it for 8 weeks before you should switch to another exercise for the same muscles. If it involves a single joint (biceps curl, triceps pushdown, lateral raise), find a substitute after just 4 weeks. Your alternative can be as simple as changing the type of grip you use, switching from a barbell to dumbbells, or lying on a Stability ball instead of a bench.

Mistake #5: You Only Warm Up on a Treadmill

For most people, warming up means running on a treadmill or pedaling an exercise bike. And while a 10-minute aerobic workout is fine for warming your lower body muscles, when researchers at the United States Military Academy examined different methods of preparing for exercise, they found that first performing calisthenics—also known as dynamic stretching—helped people sprint faster, jump higher, and throw harder. The likely explanation: A dynamic warmup enhances nervous-system activity, which allows you to active more muscle fibers. So before you hit the weights, do 30 seconds each of jumping jacks, arm circles, pushups, lunges, and body-weight squats. You’ll instantly improve your workout—and as a result, your body.

Physical Activity in Your Daily Life

At the Office
Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day? Why not...

• Brainstorm project ideas with a co-worker while taking a walk.
  
• Stand while talking on the telephone.
  
• Walk down the hall to speak with someone rather than using the telephone.
  
• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
  
• Walk while waiting for the plane at the airport.
• Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Schedule exercise time on your business calendar and treat it as any other important appointment.

• Walk around your building for a break during the work day or during lunch.

At Play
Play and recreation are important for good health. Look for opportunities such as these to be active and have fun at the same time:

• Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
• See the sights in new cities by walking, jogging or bicycling.
• Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
• Play your favorite music while exercising, something that motivates you.
• Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• When golfing, walk instead of using a cart.
• Play singles tennis or racquetball instead of doubles.
• At the lake, rent a rowboat instead of a canoe.