Butt Buster!

I was surfing the internet to try and find a way to kick up my exercise routine, and I found a number of wonderful tips. My gym routine previously had consisted of running on the elliptical for 30 min to an hour (depending on how much time I had) and then do my balance ball work out. And while this routine works for me (as I hate running) I really felt like I should be seeing greater and faster progress. So I went on-line and low and behold I learned something new about Cardio training! The secret to get the most out of cardio workouts is interval training. Now what does that mean…well it means you got to mix it up every now and again during your cardio work out! Rather than steadily running at one pace for 30 min…try inserting bursts of Sprinting! Here’s what I read:

The best way to burn fat is high intensity interval training (HIIT), especially when combined with high intensity (low rep) weight training and proper nutrition. Interval training burns more calories than aerobics and elevates your metabolism significantly more after you finish exercising, while your metabolic rate recovers back to pre-exercise levels.
In a recent study, researchers Trapp & Boutcher put 45 overweight women through a 15 week study where one group was a control, one group did intervals (20 minutes of eight seconds of sprinting on a bike followed by 12 seconds of recovery at a slower pace), and one group did 40 minutes of aerobics.
The researchers found that the interval group lost an average of 2.5kg in the 15 weeks and the steady-state group gained .5kg. In other words, the interval group lost three times as much fat doing half as much exercise.
These results really speak for themselves!
http://www.ezinearticles.com/?Women-and-Cardio&id=855793

So, I’ve decided that since I like the Elliptical, I'm going to change my work out accordingly:

Strech: 5 min
Warm up: 1min

Moderate pace: 0.89 miles
Fast pace: 0.90 mi – 1.00

Repeat Moderate, Fast pace interval-

Cool Down for 5 min

I also take a drink of water at every half mile point. After all that I go and do my AB routine. I have also decided to incorporate more calisthenics to sculpt my arms legs and butt. Well, people it’s a brand new day!! I’m going to kick things up a notch…hopefully I can sustain it. Here’s an awesome article to help get y’all’s butt in shape for the holidays!

http://www.ezinearticles.com/?Get-A-Tight-Toned-Butt-In-Time-For-The-Holidays-With-These-Great-Exercises&id=856218