Fitness Thursday #1 Fat burn and Abs

Here we are, the 1st of August. 

Pinch, punch... 

Now, if you're like me and still are yet to get away from the homeland of England you're still trying to get "summer body" 

- Whatever that is nowadays. 

Anyway, as a very VERY (too) keen fitness fanatic (I did warn you) I have put together some of my favourite exercises to tone every area of the body (I know, I'm amazing, thank me later)

These really aren't quick fixes though, although after a week or so you will find that after each session you will notice a difference because your muscles are tense, however this does wear off after an hour or so...

So if you know you're hitting the beach - fit a few planks in before you head down! 

The best way to burn fat 

Interval training. Thats it. Its quick and its really easy for beginner to advanced levels; I always do interval training as part of my cardio routine. 

the red band is Athletic Conditioning (152-190 bpm), Orange is Endurance Training (130-152) - the AC band is what you want to aim for for Fat Burn, endurance will also burn fat but not as quickly

(PLEASE NOTE: YOUR MAXIMUM HEART RATE IS 220 - YOUR AGE. THEN YOU WANT TO AIM TO WORK BETWEEN 60-80% OF THIS - DO NOT OVER DO YOUR HEART!) 

The other day I was on the bike and the above picture shows my heart rate as I changed levels and speeds. 

You can see how when I worked hard my heart rate dropped a lot and quickly (this depends how fit you are), then I started hard and fast again. 

An example bike exercise:

• 5 minute warm up (effort level 3-5) 
• 1 minute either at a very high level so you cycle slow or a low level put really push your reps high (Effort level 7-9)
• 1 minute - 1.5 minutes rest (this doesn't mean stop - slow down, let your heart rate fall - effort level 4-5)
• 45 seconds hard/fast
• 1 minute rest 
• 30 seconds hard/fast
• 1 minute rest
• 45 seconds hard/fast 
• 1 minute rest
• 1 minute hard/fast
• cool down/rest and repeat 

I did a similar routine to this, when I measured my heart rate and burned nearly 200 calories in 20 minutes! 

This is also very good for the Treadmill too, as long as you increase your effort levels (run) and rest (walk) several times fat will melt - training on the treadmill will burn more calories than the bike. 

MEDIEVAL ABS 

- this is what Davina McCall calls it on one of her abs - its because the first time you do them its flipping hard! but bare with it and you'll be baring your abs. ahhh haha. 

plank - keep hips low, elbows under shoulders

1. PLANK - better than crunches because this targets your inner and outer abdominals 

This is Jeanette Jenkins from The Hollywood Trainer (From Nike Training Club App) 

Hold for at least 30 seconds - 1 minute (or as long as you can)

make sure lower back stays in contact with the mat

2. ALTERNATING LONG LEGS WITH ROTATION

A bit like bicycles - this will really tackle lower tummy, 

Lie on your back with your legs extended in the air, 

Lower one leg at a time and twist the opposite elbow to meet the knee, 

Inhale and bring everything back to centre and swap sides - 1 minute 

keep back straight to avoid strain 

3. RUSSIAN TWISTS (not vodka, unfortunately) 

Again, these are very good for lower abs - you don't need a medicine ball just ensure the correct position 

Steady yourself in a seated position with your feet off the mat, twist side to side - moving whole shoulder gurdle - 1 minute

4. TOE TOUCHES 

curl shoulder blades off the mat

These are great for upper abs (for wearing those summer crop tops!) 

Lie on the mat with legs extended up in the air, bring medicine ball (or dumbbells  or 2 tins of soup) to meet toes - contract with abs.

Release shoulders back to floor - repeat. Always keep legs straight up in the air - 1 minute 

- Repeat the circuit as many times as you can - aim for 3 - abs recover very quickly! 

Please do not overdo your workout, always warm up well before cardio and stretch before and afterwards - 

Listen to your body! Trust me - it will tell you when its had enough!

Later I'll be posting about toning legs and bums, making the best power smoothies and finding the perfect playlists.

Happy workouts!

RHS x