Day 19 is finally upon us …. week 4 is just around the corner …
Today we are all about slow fat-burning cardio.
We have battered our muscles for 4 days straight … so get this in to complement this 30 Day Program.
If you only have the road – NO EXCUSES .. get your trainers on and your music pumping and get running !!
Todays Coffee Talk:
Do not buy into fad diets – they don’t work! I am sorry if this news disappoints you but the only thing that will help you with weight loss and to achieve overall health is regular cardio, weight training and a diet that meets your specific energetic and metabolic requirements. If you really want change, you have to work for it – there is no magic diet plan or supplement that can possibly help you to loose weight and shape up your body without a drop of sweat.
Unfortunately, magazines and the internet are full of myths and ”magical diets and supplements.” Magazines are basically catalogs meant to entertain their readers so they often post articles that are entertaining rather than factual. I remember an article in one very famous magazine for women about cardio and how ”research has shown” that low intensity aerobic exercise helps you to burn fat more efficiently than high intensity aerobic exercise. They also said that it is great news, because you don’t have to try so hard and sweat anymore, because it is actually better to walk than jog. I didn’t know any better back then so I blindly believed that bogus claim and gave up on high intensity cardio all together which was a really bad idea. It is not very responsible (or nice) to write misleading articles, but maybe the person who wrote it didn’t know any better (which means they really should not be writing about fitness).
Ignorance aside, what I think is outrages is when people try to make money off of others by making them believe that there are magical products that will help them to loose weight and get fit. You can spot these scams because they usually promise to transform your body a) without a drop of sweat or b) by exercising for 5 minutes a day or c) by loosing 30 pounds in 30 days. I am getting spammed on regular basis by some blogger who claims to have one of those magic pills that has helped her to loose 30 pounds in 30 days. She wants to share her fat loss story with everyone and most of all make a pile of cash on the poor people who are struggling with fat loss and desperately searching for a solution. I totally lost it and told her off in a wickedly rude (but creative) email and decided to give you a lot more information that you can use for effective and permanent fat loss.
If you are trying to loose weight, never try to lose more than 1 to 2 pounds per week. Weight loss faster than this will result in the loss of lean body mass along with fat. Loss of lean body mass will slow down your metabolism and make it easier to gain the weight back (plus more in most cases) in the near future. Bigger muscles burn more calories than little muscles. Permanent fat reduction takes time, but you will get there. You have to give yourself enough time and look at the long-term benefits. If you will follow the right pace of fat reduction, you can loose anywhere from 52 – 104 pounds of fat in one year without the risk of loosing lean muscle and this change will be permanent. You will look much better than if you would loose both lean muscle and fat. If you think about it, it is quite logical. Imagine that I would be carrying 40 pounds more than I weigh now. I would weigh 160 pounds, and have lets say 30 percent body fat. This would mean that I would carry 48 pounds of body fat. I would look big and fat. If I suddenly lost 40 pounds in one month, do you think that I would be in shape with nice toned muscles? No. Because such a dramatic weight loss causes loss of lean muscle – so from a big fat girl I would become a small fat girl with exactly the same percentage of body fat – no thanks.
The key is to decrease your body fat percentage and increase the lean muscle tissue. Don’t ever believe anyone who tells you that under the fat is the body of your dreams. First you have to build muscles to get rid of the fat – muscles that will work 24 hours a day 7 days a week (even when you are asleep) to burn calories. It takes time and real effort and you have to be ready to sweat.
You are going to get dressed, put on your trainers & run !! Yes thats right … It’s cardio day !!
Now some of you may find 40 mins a long time to run, not to worry I want you to walk and run until the BEEP goes …. Show me those Timers & show me that cardio burn.
In every workout, we need a cardio component & this is no different. Get those Trainers on & Get Running !!!
ps, I would film me running to but I think that would just be weird lol
Get your gear for this workout here:
HIIT the ‘like‘ button if you want more after this challenge is over … !!
Leave me a message below …. I want to know if you feel any different almost 5 days in ?
Leave me a message below …. I Love hearing your feedback
My 14 Day Nutrition Guide is available Here
My Fat Loss, Diet & Portion Sizes … Here
The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!
Let’s Start Together …. TODAY !
Here are the days we have done so far :
YouTube – 30 Day Challenge Playlist - Direct Link to YouTube Page
30 Day I Real Time Challenge #3 - Rest Day
30 Day I Real Time Challenge #13 - Rest Day
30 Day I Real Time Challenge #14 - Rest Day