Losing Body Fat Fast

Losing body fat fast is so important to every woman

Wouldn't you agree?

As women we tend to want it to happen now, rather than wait.

Well one of the best ways to losing body fat fast is....

Interval training and high intensity interval training (HIIT) because these are the best ways to lose body fat fast.

You continue to burn body fat long after you’ve finished your workout. How cool is THAT!

These types of workouts are little gems in the world of fat burning and fitness.

Interval training is short bursts of high intensity work followed by a short rest period; for example 30 seconds of running / walking at a fast pace followed by 1 minute of a slow walk to recover. Complete this 10 x and there you have your cardio workout completed.

High intensity interval training (HIIT) is generally used if you’re a more intermediate to advanced exerciser. For example 30 seconds sprinting uphill as fast as you possibly can followed by a 30 second slow walk recovery. Complete this 15 – 20 x and you’re done.

I have to say though to lose body fat fast you really don’t have to do the usual walking, running, sprinting, cycling or rowing when you want to do interval training.

There are so many other ways that you can utilise these little gems….

Jump Squats
Skipping
Skaters
Jump Squats
Burpees

The timing stays the same, for both the interval training and the HIIT.

The beauty of these alternative exercises are that you can do them absolutely anywhere; in your home, hotel room, garden, park, office, rest room (if you dare)….

All you need is a timer, that’s it.

Its fantastic how you can adapt the majority of workouts to suit you, not everything has to be done by the book.

So, next time you’re thinking how can I lose body fat fast perhaps for an event or because you really want to make some changes to your lifestyle and NOW. Then try one of my alternative interval training or HIIT workouts, and you’ll lose the extra body fat fast!

Sports Women in Afghanistan

As I'm currently packing up my house, ready for my move I decided to take a short weekend break to my parents house in the country.

It was wonderful to spend time with my parents but also with the 4 dogs and cat, and of course taking some much needed timeout!

On Saturday morning Tilly and I were reading together on the bed (Tilly’s the cat by the way, rescued by me a year ago from a life on the streets and then taken to live with my parents). These days Tilly is especially into her health and fitness, after spending the first year of her young life eating scraps or any kind of foods she could get her little paws on.



She now likes to read my fitness magazines (or sit on them!), eats a well-balanced nutritious diet and stays active.

No more scraps for Tilly…

Well done to you Tilly for taking such a keen interest in your nutrition and health :)

The article we were just reading together was about sports women in Afghanistan, infact a women's football team in Afghanistan and how they have to overcome so many obstacles including their own families and friends for their right to do something they love.

It’s hard enough being a woman and wanting to play football in this country, let alone in a place like Afghanistan which is something women in the western world will never have to endure.

Afghan women only began to play sports four years after the fall of the Taliban in 2005.

It was only when the women’s minister for Afghanistan went to Germany and was so amazed by the support for women’s sport that she asked the German government for assistance to help get Afghan’s started on the road to introducing women’s sport into her country.

Unfortunately not all students find it easy to play football in their own school as they are told ‘Sports are for sluts’.

It’s unbelievable what these women have to go through….

Yet they continue...

even though they are threatened with violence if they carry on!

Whilst the Taliban were in power, women were required to wear burkas that covered their faces and bodies. Although the Taliban are no longer in power there are still restrictions on what women can wear and the photos of the players are shown with them still covering their heads with scarves, long sleeved shirts and tracksuit bottoms.



They are always careful to prevent any hair or flesh showing.

The football team recently went to Bangladesh for a football match and there they could push up their sleeves, not caring what they looked like.

One particular quote I loved was from a woman called Sabra….

‘When we went to Bangladesh it was like flying, we were like birds, I was jumping, I was running hard, I was playing. I was not afraid; this was my time to enjoy.

This brought tears to my eyes, as a western woman I couldn’t imagine what they must go through, the restraints that are put on their lives.

I do believe we have to sit back every so often and realise what we have and how lucky we are to have the lives that we want.

The only restraints we face are the ones we place on ourselves.

The majority of us aren’t threatened with violence and verbally abused if we want to go for a run or play a game of baseball with our friends.

We are allowed to get on with our lives and generally live them as we see fit.

These women are women to be admired; they continue to fight for what they believe in and follow their passion every day of their lives.

Which to me is incredible…

**As I mentioned I will be moving house soon, so look out for a guest post from Tilly at the end of August.

Quinoa Salad Recipe

This is one of my favourite lunches that is not only tasty but so easy to make.

What makes it even better, it's a wonderful fat burning lunch

You'll love it!

Quinoa Salad Recipe

Serves 1 - Calories 385; Saturated Fat 0.6g; Carbohydrates 73.9; Protein 13.7 per serving

Ingredients:

½ Cup quinoa
½ Cup red bell pepper
½ Cup diced cucumber
1/3 Cup diced scallions
¼ Cup chopped bell pepper
½ Cup chopped tomato
½ Cup fresh arugula
1 tbsp. Fresh lime juice
Sprinkle of ground black pepper

Instructions:

Cook quinoa (as instructed) allow to go cold
(If you can get your hands on pre-cooked quinoa without any additives or preservatives then go for it)
Place all other ingredients into a bowl
Pour on fresh squeezed lime juice
Add quinoa, black pepper and stir

This quinoa salad recipe is awesome for on the go, I take it with me all the time when I'm dashing here there and everywhere!


If you make a batch it will keep in the fridge for 2/3 days, ideally you want to eat it withing 24 hours so you get all the nutrients at their best.

5 Minute Abs Workout for Women

Its been a long time coming but it's finally bikini time.

Are you ready?

Or do you need a little help?

Well either way I have a fantastic 5 minute abs workout especially for you.

It’s important to remember that it’s not just an abs workouts that will help you get lean and toned abs!

Strong healthy toned abs are not built by doing hundreds of crunches and you certainly can’t burn stomach fat by doing them!

As you (hopefully) already know, you can’t spot reduce…

It’s important to focus on your diet too, as nutrition is 80% of the battle. That coupled with my metabolic circuit training 3 x each week and some interval training (HIIT) will have you shredding the belly fat in no time.

I always add 3 specific ab workouts after my metabolic circuit training each week and let me tell you they certainly don’t take hours and hours, in fact it’s just a 5 minute abs workout MAX.

As you begin to lose your stomach fat, you want to tone and shape the muscles underneath the body fat.

I will say it one more time, these exercises WILL NOT burn stomach fat!

With this special ab workout that I’ve put together especially for you, you will be targeting your rectus abdominals, transverse abdominals and your oblique muscles.

You be hitting them from all angles which is exactly what’s needed for you to get a sexy flat stomach.

The only equipment you will need is a Swiss ball

Beginner Ab Workout

After you have completed the workout rest for 1 minute & repeat

Swiss Ball Crunches – 12 reps
Swiss Ball Oblique Crunches – 12 reps (each side)
Kneeling Swiss Ball Rollout – 12 reps
Plank – 30 seconds

Advanced Ab Workout

After you have completed the workout rest for 1 minute & repeat 2 more times

Reverse Crunch – 12 reps
Cross Body Mountain Climbers – 12 reps (each side)
Plank with Leg Lift – 12 reps (each leg)
Kneeling Swiss Ball Rollout – 12 reps
Side Plank – hold for 30 seconds

There is no doubt you’ll feel and see the effects of this quick abs workout in no time.

PS > for a whole set of ab sculpting workouts, try my Advanced Abs Workout Book available online now from the Steph Rice Fitness Store