The key to burning more fat is giving your metabolism a boost.

Giving your metabolism a nice spike can help you drop that last 10 pounds of fat, and keep it off.

But how do you do this?

First, you’ll need to make your cardio workouts more intense than you’re probably used to.

Those workouts where you’re walking on a treadmill at 3.5 mph for 60 minutes while watching Oprah need to be replaced by high intensity interval training.

The good news - your new cardio training sessions will burn fat for up to 24-48 hours after your workout ends AND they will only take you 15-20 minutes to do.

Second, you need to add strength training to your program.

But not just any type of strength training.

I find that the most effective type of strength training to burn body fat is metabolic conditioning - training where you are building lean muscle and getting your heart rate up.

Think of doing several strength training exercises in a circuit fashion - taking little rest between exercises.

For example, doing push ups, squats, pull ups, and lunges all in a row with minimal rest.

Not only will you build lean sexy muscle, which will give your metabolism a permanent boost, but, similar to your interval training, your body will burn calories for up to 24-48 hours after your workout is over.

For a few free metabolic conditioning videos that you can use now, check out Bikini Abs Makeover.

Have an amazing day.

Scott

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You might be surprised to know that when I transformed my body and got six-pack abs, I didn’t lift weights or doing any type of crunches or sit ups.

Well that’s only partially true - I did lift my body, but that’s it!

I didn’t lift any dumbbells or use any strength training machines you see at the gym?

And I got some amazing results.

Are you surprised?

You see in daily life, we use our body as one full-body segment.

Like sitting down, or reaching for something on a shelf, or turning around, or chasing our kids, or any number of hundreds of movements we go through in a day.

Likewise, your body should be trained that way to best cope through the demands of daily living and athletic competition.

A lot of the equipment at the gym will make you stronger, yes, but it won’t make you functionally stronger.

Too many of the more modern gym machines isolate your muscles, which I do not believe is the best way to train.

You can really condition your body well with some Old School Bodyweight Training.

The same thing goes for crunches and sit-ups.

These are also examples of exercises that are isolating one muscle group, the abs.

You would be better off doing some different bodyweight exercises that train many muscle groups at one time while using your abs as stabilizers.

My most intense workouts and the workouts that got me a really lean, athletic look were my workouts that I used only bodyweight exercises.

These workouts will give you a great beach body that you’ll be proud to show off. : )

The other thing I like about bodyweight exercises, is the amount of variety there is.

Do you remember the 2 video clips I made of 50 different push up variations?

How many strengthening machines can you use 50 different ways?

And then of course is the convenience factor.

You don’t need a gym membership or you don’t need to go out and buy any equipment.

Bodyweight exercises can be done anywhere, anytime.

If you are looking to spice up your training routine and get superior results, you should sprinkle in some Old School Training in your workout routine.

Don’t forget to let me know how it goes! : )

Have an amazing day.

Scott

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You may not know it, but besides doing teleseminars and videos, and posting on this blog, I also run a womens fitness bootcamp in Dallas, Texas. We always have a great group of women come out and get in a fun, intense workout. I have a blast teaching the class. The name of the bootcamp is called Her Strength.

Womens fitness is an important topic and more specifically I wanted to talk a little bit about strength training for women. I know there are still a lot of women that walk as their only means of exercise. While this is great that you are out there and moving, it’s not the best way to burn body fat and lose weight. One of the best things a woman (or a man) can do is to add strength training to your workouts. Strength training will help you build nice, sexy lean muscle, and boost your metabolism allowing you to burn fat calories all day long. You will feel strong, look great and be more confident. And you will decrease your risk of a number of ailments and diseases, osteoporosis being one of them.

So don’t forget, if you are not already doing so, you should be doing some sort of strength training as part of your workouts.

Check out some highlights of our womens fitness bootcamp in the video below. Some of the circuits we do in camp come from The Four Minute Workout DVDs. Hopefully the video will inspire you to get off your butt and just do it! : )

Oh and if you are in the Dallas area, check out our Her Strength Fitness Camp. These are a great group women and I am proud of the commitment that each one of them has shown in class.

Scott

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