The Anti Cellulite Workout

By Alex Eatly, Women’s Most Trusted Fat Loss
& Body Transformation Coach

www.complete-body-makeover.com


Today I’ll outline a workout similar to the ones used in the Look Great Naked: Complete Body Makeover for women that has been used to effectively burn fat and remove cellulite from countless women’s legs and bums.

Instructions

Each pair of exercises constitutes a “Superset”. In each Superset, do one set of the first exercise followed immediately by the next (A1 & A2) and then repeat.
Rest 1 minute after completing the exercises in the Superset (i.e. after A1 & A2).

Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the planks and curl-ups).
Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.

Do each superset 3 times before moving on to the next Superset unless instructed otherwise.

Each triplet of exercises constitutes a ‘mini circuit’ and should be completed in a similar fashion as the superset but only resting after all 3 exercises have been completed.

Don’t train to failure. You should be able to do 1 more rep at the end of each set.

Finish each workout with stretching for the tight muscle groups only.



Example Intermediate Workout

Superset 1 (3 sets of 8 Reps with 60sec rest after A1&A2)

A1. DB Squat
A2. DB Shoulder Press

Superset 2 (3 sets of 8 Reps with 60sec rest after B1&B2)

B1. Pull-Ups
B2. DB Romanian Deadlift

Circuit (3 sets of 12 Reps with 60sec rest after C1&C2&C3)

C1. SB Oblique Crunch
C2. Bicycle Crunch 20 reps
C3. SB Plank 60sec


Intervals

Warm-up for 5 minutes using the same mode of exercise you will use for intervals
(i.e. if you are going to run for intervals, make sure you warm-up with running, progressing from light to more intense exercise).

Perform an interval by exercising for 1 minute at a very hard pace (at a subjective
8/10 level of intensity).

Your legs should be almost fatigued by the end of the interval and your heart
rate should be at approximately 90% of your estimated max heart rate.
Estimated max heart rate = 220 minus your age

Follow that with “active rest” for 2 minutes by exercising at a slow pace (at a
subjective 3/10 level of intensity).

Your heart rate should return to less than approximately 60% of your
estimated max heart rate.

Repeat for a total of 3 intervals.
Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

Now remember your body adapts very quickly to the demand you put on it. Therefore, you need to keep changing your workouts and the stimulus to your body. Obviously I would like you to buy the Look Great Naked: Complete Body Makeover for women which provides the blueprint for women looking to shed stubborn body fat and slim & tone your physique but first try this workout and see if you can feel the difference compared to your usual routine.

Your Friend and Transformation Coach

Alex Eatly is a Certified Personal Fitness Coach and works with women just like you day in and day out and has mastered the art of fat loss and body transformations for women with extreme success.
Alex has developed an explosive new fat loss system called Look Great Naked: The Complete Body Makeover for Women, which was designed specifically to help busy women such as students, executives and parents with young children to get the most results in the least amount of time.

For more info visit: www.complete-body-makeover.com

Your 3 Fat Loss Mistakes

By: Craig Ballantyne, CSCS, MS
TurbulenceTraining


Let me solve your workout problem.

I know that you are:

- Eating well
- Exercising regularly
- and TICKED OFF that you aren't making progress.

I've answered dozens of emails from new readers that have said exactly that. And after I get more info from them, here are the 3 mistakes commonly made:

1) Your perception of your nutrition "success" doesn't match the
reality of what, when, and how often you are eating. To learn the rules of fat loss, you need to read (scratch that, you need to
STUDY), Dr. Chris Mohr's Fat Loss Nutrition Guidelines.

2) There is no variety in your training.

3) You need to up the intensity of your training.

Let's face it. Human beings like to stick to a routine. We don't
like change. We like our comfort zone - some more than others.

But if there is no change in your workout from month to month, then your body will not change either.

That is why I insist on changing your workouts every 4 weeks as you do in the TT workouts.

You won't succeed by doing the same thing over and over again.
Would you get ahead at work by doing the same tasks you did as the first day on your job? No way. You have to take on more challenges.

With variety in your training, you will continue to apply
"turbulence" to the muscle, and making your body use lots of energy (i.e. calories and fat) during the recovery period to repair the muscle and replenish the energy used. That will "jack up" your metabolism.

If your body is used to the training, the exercises, the sets, and
the reps, it will give a "ho-hum" response and your metabolism will flatline.

And that's why you need to raise the intensity of the workout as
well.





Slow, boring cardio doesn't jack up the metabolism like intervals.

And research has shown that 8 reps boost your post-workout
metabolism more than 12 reps. So you have to safely add a little
weight (try using 5% more weight with perfect form, of course), and decreasing the number of reps per set by 2. That's a good place to start.

So if you've been doing a machine circuit, then stop, and give this sample free weight Turbulence Training workout a try.

Warmup with a bodyweight circuit. 8 reps per exercise, go through it twice.

Sample bodyweight circuit:

i) Bodyweight squat
ii) An easy pushup
iii) A bodyweight row if possible, if not, do stick-ups

Then do 20 minutes of total body strength training done in
supersets.

ie.
1a) DB Squat
1b) DB Press

Do each exercise with a weight that allows only 8 reps. Do not rest between the squat and press. Rest 1 minute after the press. Repeat the superset 2 more times.

Next superset:

2a) DB Split Squat
2b) DB Row

Same as above.

On to intervals:

5 minute warmup.

6 intervals of 60 seconds at a "harder than normal cardio pace"
with 60-90 seconds recovery (at the easiest pace possible).

5 minute cooldown.

Stretch tight muscles only.

Done.

We don't do slow cardio. It does nothing for the man or woman who is short on time.

And of course, always train safe and don't do anything you are not comfortable doing...but if you are fit and healthy, you can
increase the intensity, change the variables, and burst through
your fat loss plateaus.

Sincerely,

Craig Ballantyne,
Author, Turbulence Training


About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men's Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining

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Your Friend and Fitness Coach
Alex Eatly, NASM CPT

http://www.complete-body-makeover.com/

Welcome

Welcome to The Fit Firm and Feminine Blog.

Fit Firm and Feminine is full of fat loss and body sculpting exercises, routines, nutrition programs, fitness plans and training tools. Every thing you could possibly need to become a Fit Firm and Feminine Woman is right here.


Your Friend and Transformation Coach

Alex Eatly x
www.LoseFemaleBellyFat.com