Day 5 with Shaun T and Insanity is Pure Cardio and let me tell it should be called “You are never going to make it through this workout alive”.  (just kidding) This is probably the hardest cardio workout I have ever done.  Looking for a break during the workout?  So was I, there are no breaks.  If you can make it through this one then you are in really good shape. I had to stop a couple times.   Just imagine that you are completely worn out and at the end of your workout and now you have to do push up jacks.  Geez!  Those are hard enough when your not worn out. I love the challenge though and you will to.  Once again my legs were abused during this workout. I can’t imagine not being in decent shape prior to starting Insanity.  I don’t think I would be able to make it up the stairs very well. (lol)

I have also been eating really good these past 5 days.  I want to stress the importance of following the Insanity Nutrition Plan. If you keep eating a Big Mac every day you are not going to get your best results.  When I say nutrition plan people often here the word diet.  This is no diet by any means.  You eat 5 times a day but you are just making better choices now.  You are giving your body what it needs to fuel it.  So stick with the Nutrition plan and stick to your workouts and you will see some awesome results.

Nik and Taylor

We all know that it is so much nicer when you can get your workout in outdoors instead of being in the basement or at the gym.  It is a great change of pace and it’s nice to feel the sun on your face and take in the fresh air. So here are 5 ways to enjoy the outdoors and burn a ton of calories in the process.

1. Go Hiking in the Woods- Hopefully you live near a state park or metro park where you can go do some hiking.  This burns about 400 calories an hour.  The uneven terrain and the up and down inclines of the land will force you to use more muscle fibers that will engage your core a lot more.  It’s a great change from just walking down the sidewalk and you get to take in the scenery.

2. Go Outside and Wash Your Own Car- Turn on the radio and get washing.  This will burn about 250 calories an hour.  Beats waiting in a long line at the car wash.  Plus you know the job will be done right and you don’t have to worry about your antenna being torn off.

3. Go for a Bike Ride- Biking will strengthen your lungs and your legs at the same time.  Biking is also a great alternative to running or walking, as it is low impact.  Biking burns about 270 calories and hour.  Be safe and be sure to wear your helmet.

4. Cut your Own Grass and Do Your Own Gardening- This is a great way to enjoy the outdoors and relax.  You could burn up to 360 calories an hour just by doing your own yard work.

5. Play Soccer with your Kids- Get a soccer ball and some cones from the local athletic store and set them up in the backyard.  With all that running and flat out sprinting at time you could burn up to 470 calories an hour while putting smile on you kids face.

Be sure to apply the sunscreen before you venture out so you don’t get sunburn.  Enjoy the summer because before you know it winter will be at our doorstep once again. (If you live in the Midwest) Calorie burning examples are based on a 145-pound woman, if you weigh more you will burn more calories.

Want to get extreme and burn up to 100 calories per work out? Check out Shaun T Insanity.

Cardio exercises can trim your waist.  Through cardio-vascular activities, you can easily burn fat and thus sculpt your body to a leaner and toner physique.  Many associate cardio or aerobic exercises with just endurance.  However, this is a great way to shed off extra fat since it burns calories well.  Regular cardio exercises can give you a well toned body as well as increase you endurance.

Running is one good way to burn that extra fat in your body.  It is an excellent alternative in that practically all muscle groups are working in unison in each stride.  Moreover, the tummy is naturally tucked when you run.  Unconsciously you tighten your abdomen to a degree that is still comfortable but targets the area.  The whole midsection is activated when you do this type of exercise.  Running can be done at different paces depending on the person but it is recommended that a moderate intensity level be maintained so that you will not over-stress your body.

Walking on the other hand is a low impact cardio-vascular exercise that can also help burn fat.  Being a natural movement, walking provides less strain on the body.  An important note though, you should be brisk walking and not walking leisurely.  This is a work out, not a stroll in the park.  Likewise, it is recommended to include uphill stretches in your route.  This will increase fat burning in your body.  To add resistance, you can strap on ankle weights or carry dumbbells as you walk.

Jumping rope is also a fabulous fat burning exercise that you can do.  In just a few minutes you can burn more calories compared to just walking.  This is also an ideal exercise since you can do this in your own home.  Just like running, it utilizes almost all of your muscles.  Likewise, the abdomen and the waists are contracted as you do this activity.  It is advisable to do this exercise on soft surface to lessen the strain of jumping on the body.

Finding the right exercise to trim your waist need not be troublesome.  There are so many types of equipment and machines out in the market that simply don’t give you the desired results.  Trimming off extra fat requires cardio-vascular exercises.  Alternate these fat-burning exercises to maximize your results.  Regardless whether you’re targeting your thighs, legs, arms or even your abdomen and waist, cardio exercises are truly your best choice.

Are you up for some extreme cardio?  Check out Shaun T’s extreme cardio workout Insanity.

The principle of burning body fat is simplified in this statement: “Use up more calories than you consume in a day.” With this principle, you are given the guide that in order to get rid of more body fat, you will need to utilize more calories on a daily basis. Then again, this does not imply that you accomplish this by missing meals and depriving yourself of food. That is a big no-no! Skipping meals will only cause your body to slow down your metabolism in response to your low food intake. It is a compensatory mechanism adapted by the body in emergency situations like in the case of famine. As a result, your excess calories will not get burned and will be stored in as fat.

For you to burn more fat, you will need to take in more food. Eating small frequent portions of your meals a day, which is about 5-6 times, will help your metabolism to increase and keep going. Consequently, you will burn excess calories at a quicker rate and hence, burn more calories.

In a day, you should only cut down a maximum amount of 500 calories from your daily intake. When calculated, a pound of fat contains about 3500 calories. This means that if you maintain the maximum 500-calorie cut down, you will lose roughly a pound in a week’s time. If you are just a bit overweight, you can lower it to cutting about 50 calories on a daily basis. At this rate, you will see results in no time.

To aid in your goal, it helps to know the foods that will help you burn fat. Although there aren’t really any magical foods you can consume to help you burn off those excess calories and help you curb your hunger, the fat-burning foods known as catabolic foods when eaten will help you burn more calories than you consume. The process of chewing and digesting such foods will burn off more calories than the amount contained in them. Foods belonging to this group include celery, oranges, broccoli, artichokes, asparagus, lettuce, spinach, pineapple, pears, tomatoes, and zucchini. Notice that the foods mentioned have low fat content, high in fiber, and contains more water. Eating these foods will cause you to not mind counting calories, especially when you opt to eat them raw, thereby preserving the nutrients and enzymes contained in them.

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