12 Days Of Fat Loss Swaps – Day 6

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Yes this is the day you have been hoping would never come… but once you see how easy it is you’ll wonder why you were so worried.

Exercise is not just about burning calories at the time… it is so incredible for our overall metabolism and happiness… wait until you read the LONG list of ‘Included Because:’.

Building muscle and burning extra calories are important for weight loss and keeping lean for life. 1 pound of muscle burns 3 times more calories than the same amount of fat, so we want to replace fat with muscle.

DISCLAIMER: If you are undertaking any new exercise program you should consult your health care professional. You need to be cautious of correct form so you don’t injure yourself.

Day 6 Swap:

15 minutes sleep
15 minutes fat burning exercise

How Will This Help Me Burn Fat?

Removal because:

  • We’re not removing sleep, you need to add it to your bed time…sorry!

Inclusion because:

  • Building muscle is the key to a fast metabolism, strong bones, anti-aging, controlling insulin and a beautiful shape with a toned body.
  • Exercise is great for stress which lowers Cortisol… so while you are burning belly fat working out, you are also preventing any more belly fat
  • Also great for controlling insulin and making the body more insulin sensitive which will prevent or reverse ‘Insulin Resistance’ a precursor to diabetes
  • Exercise is INCREDIBLE for our favorite fat burning hormones… testosterone and growth hormone.
  • Exercise makes you happy by increasing dopamine.
    Remember in ‘Legally Blonde 2’ when Elle says “Exercise gives you endorphins. Endorphins make you happy. Happy people don’t kill their husbands… They just don’t!”… well I don’t know about the “kill your husband” bit but the rest is 100% true. I bet you never looked at ‘Legally Blonde 2’ as educational 🙂
  • It helps you sleep
  • Gives you more strength and energy
  • Strengthens you bones to prevent osteoporosis
  • It makes you smarter… yes it really does! Exercise increases new brain cells and if you use those brain cells through mental or social interaction within 4 weeks they connect to other neuron & enhance learning.
  • Increases blood throughout the body which not only improves organ function but also brain function, not just learning
  • It gives you that GLOWING skin through the extra blood flow, sweating out of toxins and encourages cell renewal and production of collagen… ANTI-AGING wonder.
  • Believe me there’s more but I think you get the picture

The Daily 15 Minute Workout

No additional equipment required. This can be done at home in your pj’s (with trainers) before you have a shower and breakfast.

There are 2 routines… one day you will do ‘Abs and Arms’ and the alternate day you’ll do ‘Legs and Back’. On Day 3 or 4 you will have a REST day so no exercise unless you want to go for a nice walk instead.

The Fat Burning Routine:

Stretch each muscle group to warm up: arms, calves, hamstrings, sides, back

Do all of the exercises without stopping between each exercise so you keep your heart rate and intensity up.

NOTE: There is a link to an example of the exercise (on another site) to help you.

Day 1 – Abs and Arms

  • 40 x Jumping Jacks / Star Jumps
  • 20 x Full Situps (Lying on floor to all the way up – Knees bent, feet on floor, feet and knees together, contract your lower abs) Example but all the way up if you can
  • 20 x Push ups (straight leg or on knees with straight body if you can) Full Push Up Example OR Push up on knees Example
  • 30 x Crunches (Lying down to upper back off floor – Knees bent, feet on floor, feet and knees together, contract your lower abs) Example
  • 20 x Dips Example
  • 20 x Oblique crunches each side (Top of back off floor reaching for ankle then back to center – Knees bent, feet on floor, feet and knees together, contract your lower abs) Example
  • Rest for 1 – 2 minutes until breath has recovered and Repeat whole routine 1 more time

Day 2 – Legs and Back

  • 40 Knee Raisers (20 each side) – Run on the spot but lift your knees high to touch your hands at hip height
  • 15 x lunges on each leg (Hip over back knee, tuck in butt, front knee over front foot) Example
  • 15 – 20 x Back Raisers – Lye face down on the floor and just lift your head and upper back off the ground up as high as you can comfortably. Example
  • 15 x Plies in Second – Yes some Ballet coming in! – feet over hip width apart, tuck pelvis under, upper body straight and then do squats – so down as far as comfortable without placing too much strain on your knees and back up again
  • 20 Calf Raisers – Stand up straight and just raise onto your toes then back down to flat foot Example
  • Leg Raisers – Get on all fours and lift one leg up so your leg is bent and knee is parallel with your hips – push your foot towards the roof and then back down to knee parallel. It’s just a slight push up and you should feel it in your butt. Example
  • Rest for 1 – 2 minutes until breath has recovered and Repeat whole routine 1 more time

Stretch

Everybody can do 15 minutes at home!

I used to be the BIGGEST excuse maker when it comes to exercise so I can already hear some of the groans and excuses forming but I beat it with some amazing techniques I developed and now I hate missing it.

As Nike says… ‘Just Do It’. Even though this should have been the first swap because it is so important I left it until your body had some time to reprogram and you only had to focus on 7 days.

No excuses… you can do it!

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Getting Yourself To Exercise AND Pushing Yourself

Now that you know all of the benefits of exercise it will be much easier to exercise compared to thinking it’s JUST a calorie burning activity. Calorie burning wasn’t even on the list!

Here are some tips I use to get myself to go to the gym:

  • I NEVER say “I hate to exercise” or “I’m just not someone who likes exercise” anymore. It locks you into a mindset that creates opposition to you going.
  • Don’t worry about anyone else. Honestly they DON’T CARE ABOUT YOU OR WHAT YOU LOOK LIKE! And if there is a loser there who says something (although I have never, ever seen it) then it says more about their personality than you’re body… and at least your body can be changed!
  • Set a routine that becomes a habit, which is what the 15 minutes first thing in the morning is.
  • Exercise in the morning when your willpower is at it’s peak and you don’t have all day to come up with excuses to get out of it. If you sleep 8 hours then getting up at 6am doesn’t make a difference… it actually makes you feel fantastic
  • Sometimes you just have to do it. Suck it up, stop whining and do it.
  • Organize to meet a friend at the gym or park at a certain time… someone reliable who isn’t going to back out or let you back out. I meet my sister occasionally at the gym at 6.30am… the pain and guilt of what she’ll say to me backing out is worse than getting up and going (Sorry Lain! I love you though x)
  • The other thing I do is book my son in at the gym creche 2 days a week for an hour. Another thing I can’t cancel.
  • Don’t break the routine or the habit. It doesn’t take long for you to get out of it completely. Schedule in your diary your exercise times and set alarms… NEVER break that schedule, protect it even if it means you don’t do your scheduled workout and only walk.
  • TO DO – EXERCISE: Ask yourself honestly: What are the excuses I use? What are the things my mind says to stop me from going? AND What could I say back to stop this thought in it’s tracks?
    NEXT: What can I do to remove all of the hurdles and barriers to my exercising excuses?
  • TIP: Don’t start out with torturous workouts. Spend the first month or 2 setting the ‘habit’ of exercising BUT also focus on learning to like exercise. If you can spend 2 months doing that it will literally change your future. Then add harder workouts as your mind and body gets stronger.

Here are some tips I use to push myself at the gym:

  • My philosophy on life is Growth… but growth only happens when you are outside of your comfort zone… and physically this means pushing yourself beyond what you are comfortable doing. So when I am hurting or my mind has given up I say to myself “This is you growing, this is the best bit… {just x more seconds} or {just to the end of this song} etc.”
  • I talk to myself (obviously only IN my own mind because I’d look crazy otherwise) like I am my own trainer, lots of positive affirmations “You are doing so well”, “Look how strong you are”, “Just breathe”, “Focus”, “Think of that beautiful muscle you’re building”.
  • I pick a spot and call it my ‘Success Spot’. When I start to get tired and start looking around, or my mind gets the better of me… I say to myself “Focus. Success Spot”. Then I stare at that one spot and repeat like a mantra “Success, every extra {second/rep/step} is success, every extra {second/rep/step} is success, every extra {second/rep/step} is success”. It puts me back in the zone and shuts down any negative thoughts.
  • Music! Music is so powerful and can completely alter your state, give you energy and push you when you don’t think you can do anymore. I only know what works for me but I use mainly dance ‘trance’ songs for cardio and more rock songs for strength. I personally find trance songs encourage endorphins (the runners high) and lift you up whereas rock gives you a bit of aggression and anger which helps when lifting weights.
    I also save my workout playlist ONLY for the gym, they are workout songs only. So when I hear them I automatically associate working out to them. PLUS there are a few songs, the really powerful ones that I keep up my sleeve for when I’m really struggling… just to lift me when I don’t think I have anymore.

NOW having given you all of these bizarre things I do I need to emphasize I am so far away from being a fitness freak or fit at that. I am someone who hated exercise, has struggled my whole life with consistency… but all of these things are changing my mindset, fitness level and commitment. They have worked for me and I know they can work for you too.

I really hope that you get something out of today which can transform your life, your body and your future.

I’ll see you tomorrow for Day 7!

Shannon
 
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