Total body fat burn workout

Hey boys and girls!

As I promised some weeks ago, I have a workout video for you, so here is the proof :))

This is a total body fat burn workout  it is an intense, calorie-blasting workout that uses a unique blend of aerobic exercise, weight-training moves, and plyometric movements to kick start the metabolism, sculpt lean muscle, and ignite your weight loss.

Prepare to sweat as you work all of the major muscle groups of your body while elevating your heart rate with this highly effective exercise. You’ll challenge your core, activate your abs, and tone the arms, legs, butt, and chest for the ultimate total body-sculpting experience that will get you results fast.

To complete this workout you will need a pair of 3-5 kg weights or as in my case a bottle of water 🙂

Modify this circuit to fit your skill level by adjusting weight, reps, and rest periods.

Do it guys, I am not telling you it’s going to be easy, but I’m telling you it’s going to be worth it!

Have a nice day and a wonderful weekend! :*

 

I’m so happy! Thank you for following me!

PhotoGrid_1380385716542_1Hello my dear followers! 

Today I just noticed that on my Facebook fan-page we reached the number of 1500 likes. This is so awesome, guys! I know 1500 is not a big number, but it has a big value for me.

Thank you guys so much for the support, I really appreciate it a lot.

I hope this little community will grow and we can inspire each-other day by day.

I just started all this a few mounts ago, and today I have more than 1500 people following me, reading my fitness advices, healthy recipes and watching my workout videos, it really feels amazing!

My Facebook fan page: https://www.facebook.com/BodyEnergyAction?ref=hl

I would like a lot if you would interact with me a little more, not just in your personal messages, but here on my blog. You can ask me questions, you can tell your opinions or say anything you like 🙂

Have a great weekend and Thank You again! :*

Quick full body workout

Hey everyone!

Here is my new workout video. This workout is short, but super effective. It works your whole body, speeds up your metabolism, speeds up your heart rate and at the end of it, you will feel amazing!

You can do this workout at home, at the gym, in the park even in your hotel room, does not require any kind of equipment, it contains only body weight exercises.

In this video I am doing only one set of every exercise, but you have do 2 sets of them or repeat the circuit 2 or 3 times 🙂

Try to keep a good form while doing the exercises and let’s get started! Have a nice day guys!  😉

Why are people not loosing weight?

beaaaa (1)Some of you guys are always  asking yourself why are you not loosing any weight, although you are going to the gym on a regular basis, you are eating write…. what is going on?!

So I’m telling you what might be the problem here…

Some of my friends are telling me they are eating right and healthy, but when I see what  are they eating…. I’m like OMG what are you doing. Since when frappuccino, ice cream, pasta and soda are eating right?

So the first problem could be…that you don’t have the knowledge about what eating right actually means. Although I think most of you guys who are fallowing me I believe you have the knowledge, but if you feel the need to know more about these things, nutrition, fitness, exercise weight loss there is a huge amount of information on the internet, that really everybody can learn. There are lots of healthy recipes, diet plans, and nutritional information for free, anything you want to know just Google it guys.

The other problem that you are not loosing any weight could be the consistency. You may have the knowledge, but you are not consistent with your diet with your exercises.

On the other hand, maybe you are consistent with your workouts, you go every day to the gym, but you are doing the same exercises, using the same machines and not pushing yourself to your limits. You have to get out of your comfort zone and push yourself every single time, if you want to see amazing results. Everything is up to you!

It is so important for you to want to change your body, your lifestyle; you have to believe in it. If you don’t want it enough you won’t make it. There is a good quote on this topic “If you want something you’ve never had, than do something you’ve never done.”

Don’t compare yourself to others! Sometimes I see some fitness trainers, who are totally out of shape…so you may ask how this trainer can help me. Why can he help himself?  So it is important to inspire people, and inspire yourself in the first place. You are your own competition, never try  to be like someone else, just look in the mirror, and try to be better than you were yesterday. Maybe these things sound like cliché but I hope you all understand the essence of these things I’m talking about  🙂

So guys, please be consistent with everything you do. Your workouts, your diet/ eating habits, always be informed, always try to learn new things. And really if you have any questions please feel free to ask me and I try my best to answer you all.

Have an amazing day!

Tips to get in shape for summer

Fotor0603172115Summer beach season is almost here, so whether you want to lose some weight or simply tone up, getting your body beach-ready will take some work and dedication. This article will teach you how to get in shape without starving or torturing yourself.

Here are 6 healthy ways to get and stay in shape this summer with minimal effort and maximum health benefit.

1. Eat right

Studies have shown around 80% of any fitness goal depends on your diet, be it weight loss, muscular development or training for an event. Eating a good balance of clean carbohydrates, fresh protein and healthy fats will give you the energy to aid your fitness challenge and show results quickly.Eat at least five meals a day, but not five huge meals a day. Try to eat five small balanced meals. Digestion burns calories, and you are less inclined to overeat if you are not starving when it’s time to eat.

2. Avoid sitting for longer than 30 minutes at a time

If you are working in an office, just stand up and do some stretching every 30 minutes. People who sit in a desk for hours are at risk for chronic back pain. You burn 33 percent more calories when standing, and frequent walking around will help to stretch your muscles and improve your posture.

3. Keep Hydrated

Drink more water. Not only is it good for you, but it will also keep you feeling full without the calories. Not only will it keep you full, but it will also help you flush toxins out of your body. You should carry a bottle of water with you and drink often.

A little tip how to calculate how much water you body needs: Body weight KG x 0.03 = MINIMUM DAILY WATER INTAKE

4. Hit the stairs

Instead of taking the elevator, you can burn calories by taking the stairs up and down whenever you have the chance. You will burn a lot of calories just by bypassing the elevator. Give it a shot.

5. Regular Exercise

Working out three to four times per week is a great place to start, once you have your routine, stick to it and you will see the benefits. You’ll notice increased energy levels and your body will begin to adapt. That fitness goal will become ever closer.

6. Relaxing and Sleep

When the body is relaxing it is able to repair, after efforts of exercise, it will also relax the mind enabling you to mentally focus. Being mentally focused is almost as important as the exercise itself. The average person needs 7 – 8 hours of sleep a night! Some need a little more and some can get by on a little less. A key step to maintaining a healthy weight is also getting enough sleep

By following these simple steps, you will be able to burn more calories and tighten up your body for summer. Although these tips may seem self evident, many people do not realize how effective they are.

Follow them and you will be ready for this summer! 🙂

Most popular fitness myths!

 

myths_6When you start a fitness journey or a healthy lifestyle, the most important thing  is to be informed. The best defence against failure is good information. These crushed fitness myths will help you recognize right from wrong and truth from lies.

You may be surprised to learn how many are really fiction, so here they are:

Myth nr.1

The more you sweat, the more fat you lose.

Sweat is your body’s way of getting rid of heat, is our body’s way of cooling off, it means you’re losing water weight, not fat. Fat is oxidized inside your body and it is not going to vaporize because you’re sweating! The sweat isn’t related to burning fat – it’s related to temperature regulation.

Myth nr.2

Doing crunches or working on an “ab machine” will get rid of belly fat.

Doing ab exercises like crunches might help strengthen the muscles around that area, but to be able to “see” your abdominal muscles has to do with your overall percentage of body fat.  If you don’t lose the belly fat, you won’t see the abdominal muscles. Unfortunately you can’t pick and choose areas where you’d like to burn fat. So crunches aren’t going to target weight loss in that area. To burn fat, you should create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content.

Myth nr.3

If you want to get in shape, you have to run for long distances.

If you want to lose weight or gain muscle, running miles may not be the best way to do it. The more efficient your body becomes at running, the fewer calories you’ll burn. A good tip if you really like to run is to add intervals. Interval workouts, whether programs on the machine or created by you, will always be the best option.

Myth nr.4

Occasional overeating makes you fat.

Eating more calories than your body needs will make you gain weight. But you can gain both muscle and fat depending on where the calories are coming from and whether you stimulate your muscles into growth. Occasional overeating will not make you fat.

 Myth nr.5

No pain, no gain!

Exercise should not be painful! During your workout you should be sweating and breathing hard. You should not be so out of breath that you cannot speak, but should not be so comfortable that you can make a conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling “the burn”) and muscle/joint pain (uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong.  Just listen to your body; if it’s painful, you have to stop!

 Myth nr.6

Fruit is a healthy snack that can’t make you fat.

We eat food because it gives us nutrients and fuel, but any kind of food, no matter how healthy, can make you gain weight. Fruit has a lot of easily accessible carbs. When you provide your body easily accessible carbs, you’re basically telling it to stop burning body fat for fuel.

When is the best time to do a cardiovascular training?

 

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Summer is almost here, everybody knows what that means, it means you want to be toned, firm, slim, fit and so on. We see more people running around, jogging, in the gym they do more cardio.

The big question is when is the best time to do cardio training. Well….there is no best time! It doesn’t matter when you do it, just do it when you have time for it! You will burn the same amount of calories either way. The other big question is, if you should do cardio first and then lift weights or the other way around. Well fitness experts say it is better to do weight training first. Lifting before cardio is much better for fat loss and workout energy efficiency. It takes a lot of energy to move heavy weights so don’t waist it on cardio. To achieve a fit look, your body needs to use your stored fat as fuel for exercise. In order to do this, you must burn off your glycogen stores first. When you weight-train, you typically use glycogen as fuel. By doing weight-training first, you can burn the majority of your glycogen stores.

Remember lift first, do cardio after, it is simple! Do your workouts whenever you have time, just do it!