Tag Archives: metabolism

What Is Interval Training Anyway?

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intervals 300x154 What Is Interval Training Anyway?

I have just started to integrate interval training into my fitness plan although I have been an athlete all of my life. My current fitness coach, Holly Rigsby, has really shown me the benefits of short burst resistance training combined with interval training. I have already seen amazing results in a short amount of time.

True Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level) alternated with active recovery periods, where you slow down just long enough to catch your breath. Typically this takes place in no more than 10-15 minutes.

I just finished an interval training set which consisted of:

2 minutes of warmup – moving side to side
1 minute of jumping squats at a high intensity
1 minute if recovery movement – moving side to side
1 minute of high knees (running in place but make sure my knees hit my palms at waist level)
1 minute of recovery movement – moving side to side
1 minute of jump rope at a high intensity

Repeat this 1 minute set again, cool down for 3 minutes for a total of a 15 minute workout. It’s also great to change your interval workouts so your body doesn’t plateau. This type of intensity is known for jump starting your metabolism. Here are a few interval training exercises that I alternate with on a daily basis:

Interval Training Options

Jumping Jacks
Jumping Squats
Jump Rope
Sprints – need to go outside for this one
Mountain Climbers
High Knees
Bottom Kickers – running in place but your feet kick your bottom

Even if you don’t have 15 minutes, there is a 4 minute interval that will bring you results due to the intensity called Tabatas. Here is a video of my fitness coach, showing you how to properly get results:

- You will alternate between 20 secs of work and 10 secs of rest
- You will perform this 30 sec interval 8x for 4 total minutes

Holly chose to alternate between DB swings and Mountain Climbers…working at an intensity that matches her fitness level.

E008 199x300 What Is Interval Training Anyway?

Naomi Trower AKA
FatLossMama
Quick Mom Workouts
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PMS has a positive effect on your metabolism

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pms2 PMS has a positive effect on your metabolism

I didn’t expect to find this in my quest on boosting my metabolism for weight loss. There is actually something GOOD about this time of the month?

Now here’s a strange one that is for the ladies, only. Studies have demonstrated that the 2 week period prior to the onset of PMS is one in which fat burning capacity is at a premium.

This is ironic indeed; because that’s usually the period in which women don’t want to workout; because their body and its emotional computer are preparing for PMS.

However, studies in Australia have shown that women are able to burn off as much as 30% more fat in the 2 weeks preceding PMS. The reason for this, researchers argue, is because this is when the female body’s production of estrogen and progesterone are at their highest.

Since these hormones tell the body to use fat as a source of energy, exercising during this time can really pay off. Wow, I better make sure I don’t skip a workout for any reason these next 2 weeks because I’m currently in this time window..I’m off to work off my fat! Bye for now!

naomi pic PMS has a positive effect on your metabolism
My source for this article

6 Meals A Day

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The most favorable and welcome fat loss tip is to actually eat more than the regular three meals a day. You might be skeptical about this but if you ask your nutritionist or dietician about it, they will agree that spacing meals into 6 separate times per day is a great tool to use in weight loss management. It is important to note here that, the 6 times a day plan should be under the supervision of a nutritionist or dietician. The experts can help maximize the potential for your weight loss program, while making sure that you go through the said program safely (or at least, without putting your overall health at risk.)

According to the experts, 6 small meals a day are better at satisfying our hunger pangs than the standard 3 large meals (breakfast, lunch and dinner.) With the 3 meals per day, we tend to sneak in a few bars of chocolate or a few slices of pizza to help get us through the next meal. And in such cases, even with a hefty meal, we still find ourselves raiding the fridge for leftover meals. When planned right, the 6 small meals plan will completely eliminate the need for high calorie snacks.

Of course, along with this fat loss tip is to eat more healthy food. Not because your nutritionist or dietician gives you license to eat 6 times a day meals means that you actually order and consume a box of fully loaded pizza each and every time. Eating small meals does not also mean you have to eat just a cube of cheese every time you feel like you are about to faint. The key to getting this fat loss tip right is to increase your meal supply of fresh veggies and fruits. 

Another fat loss tip is to start counting the calories for all the beverages you consume. Incredibly, people almost always never count the calories for these. They often reserve calorie counting to food only, which is a big no-no. Sugary cola and even bottled tea have enough sugar in them to make you feel hungry; which in turn will make you want to eat more, and eventually veer away from your food plan. A great drink in addition to water that I’ve added to my food plan is Fuze. There is a collection of low calorie drinks. Make sure to check The Slenderize drinks because they do have drinks that aren’t low in calories. I’ve found the best price at Food 4 Less at 10 bottles for $10.

Click here for your computerized food plan

naomi pic 6 Meals A Day