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!

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

Your Flat Stomach Solution this Summer

For lasting results with weight loss you need to hold yourself accountable.

Here's a fantastic flat stomach solution to help you stay motivated along your transformation jouney.

Take a photo of yourself

This will serve as a personal daily motivator.

You know what they say, the camera never lies!

If you're not happy with what you see in the mirror and the clothes don't fit right anymore, then you definitely need to take this worthwhile action and push the button on your camera!

Taking a 'before' photo of yourself is one of the ultimate motivators when it comes to changing your body.

You must have a visual when you begin your new healthy lifestyle or when you just need to refresh your mindset on the path to a healthier you.

The photo is for your eyes and your eyes only, but I suggest you put it up in a place where you can see it every single day. Take time to really look at your photo and see the personal changes you need to make in order to realise your goals.

When you look in the mirror your perception of how you see yourself can get distorted...

But your photo of you will never lie; it will show you the truth about your body and what physical changes it needs to become toned, healthy and stronger.

You will have the photo to look back at when perhaps you're feeling unmotivated to carry on and wondering why you are doing all this in the first place.

You're worth the effort and you deserve the changes that will come.

You will be reminded of the choice you have made and the journey you are on to a healthier and happier lifestyle.

Your photo will also be great for you to remember where you started and to see how far you have come...

That small photo of you can hold huge powers in motivating you towards your goals and to achieving lasting changes once and for all.

Set the pre-snap on your camera or get someone to take the picture for you and take a full length picture of you facing forward wearing either just your underwear or some short shorts and your sports bra.

If you're digital then you could even use the picture as your screen saver or background at home!

That's not all...there's more you can do to get lasting results!

Discover more at www.stephricefitness.com ->


Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

Lose Stomach Fat at the Grocery Store!

Did you know that you can literally lose stomach fat at your local grocery store?

Did you also know that you can put on layers and layers of 'stomach fat' in that very same store?

One of my main chores that I do every weekend is visit my local grocery store to stock up on fresh fish, lean meats, fruits and vegetables for the week ahead…

This weekend though it seemed far busier than usual and gave me a chance to people watch and have a good look at what they were putting in their shopping cart.

I’d say that at least 65% of the people in the store were obese, and looking in their shopping carts it wasn’t difficult to see why.

I saw lots of carts filled up with stuff like cakes, white breads, ready meals, bottles and bottles of soda.

With each cart I walked past the list of processed and ‘junk’ foods just went on and on…

These are foods that helped them get to the unhealthy size they are today but I guess they just don’t know any different or they’re happy to violate their body with that crap!

Do you stop to think about what you’re putting in to your shopping cart?

Is it 80% ‘halo’ and 20% ‘oh no’ or is it the other way around?!?!?!


It’s become apparent over the past 10 years working with so many clients, and what’s shown in the media that stomach fat that creates the muffin top is now a huge problem area for women.

Gone are the days when we think it’s just men that have a ‘beer belly’, alarmingly we are seeing more and more women with this problem.

Gaining fat around your belly is not only disheartening but it’s also extremely unhealthy, more so than any other area of your body!

Excess stomach fat increases your chances of cardiovascular disease, certain types of cancer and diabetes.

Many women think that the stomach fat is limited to the amount of physical flab you can grab with your hand but it’s the stomach fat that you can’t see that is a major issue.

There are two types of fat that I’m talking about and the first one is visceral fat.

Visceral fat lies deep in your abdomen which surrounds your internal organs. When you gain this type of fat big problems can start and if you don’t make changes quickly this can lead to serious health issues that can be fatal!

The second type of fat is located between the skin and the abdominal wall and that’s the subcutaneous fat.

This is a lot more visible and can be measured with callipers to give you an indication of how much body fat you are carrying.

It certainly doesn’t cause problems like Visceral fat does but having too much of it definitely won’t give you a sexy flat stomach or the confidence to wear the clothes you want.

If you’re experiencing this problem then help is at hand.

The good news is that with certain lifestyle changes you can start to burn stomach fat right at the grocery store and beyond!

Here’s what to do to start to Burn Stomach Fat TODAY!

1. Plan your meals, write a weekly menu, change it regularly and keep a food diary

2. Go grocery shopping either after breakfast or lunch, never shop on an empty stomach
(That includes clothes and shoe shopping; the hunger will make you spend more!)

3. An area that rarely moves in the store is the fruit and veg section, so make sure this is your first stop and fill your cart up with a variety of both and add lots of color!

4. There one S that’s in and one S that’s out ~ Spices are in and Salt is OUT!!

5. Stick to 80% HALO and 20% OH NO ~ Translation 80% of the time be good about the choices you make and then 20% of the time if you slip up it’s ok, we all do!

6. Choose to make fresh wholesome dishes rather than something that’s been made by a machine in a factory and put in a box for you to throw in the microwave.

7. Do it for the right reasons, for you and for your health because if you don’t have your health, then you don’t have you!

8. NEVER eat a takeout meal, it’s lazy eating and piles on the stomach fat, unless of course you have a great juice bar, health shop or salad bar near where you can fill up on nutritious delights to takeout!

You know this already but I’m going to tell you anyway.

Get Your Body Moving on a daily basis. Incorporating both resistance training and cardio training into circuits are fantastic tools to lose stomach fat. Also include 3 interval training sessions each week and you are definitely on a winner.

So next time you do your grocery shop be sure to keep it fresh, clean and vibrant!

Once you start to make these small changes you will have far more energy, your skin will glow and you will totally start to feel healthy.

No more muffin top, just you feeling on top of the world!

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

5 Minute Fat Burning Workout

Today I have designed a fast fat burning workout for you that you can do anywhere, no equipment is needed and it will only take you 5 minutes.

Do this workout 3 x per week and make sure you leave 24 hours in between each workout.

OK let’s go:

Body Weight Squats
Full Press-ups or Kneeling Press-ups
Forward Lunges
Mountain Climbers

Perform each exercise one after the other without any rest for 30 seconds. Once you have finished the 4 exercises take a 30 second rest and then repeat the 4 exercises again.

Always remember to stretch after you have finished.

Good luck and remember if you have any questions or you would like any advice, please email me directly or leave a comment.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/