Exercise 101

The best workout for weight loss is a workout that includes tons of variety. Weight loss only occurs if the muscles are continually challenged. This is why all of the MIF DVDs include a lot of variety, again variety is the best weight loss workout. And keep in mind sufficient intensity is required during exercise to lose weight!

For tons of variety check out Lindsay's new workout downloads...a new workout every 30 days for $5.

Cardio

Basically a cardiovascular exercise is one that makes you huff n' puff. These exercises improve your circulatory system (heart). Examples of cardio are: Kickboxing, walking, running, cycling, swimming or any other "aerobic" exercise. Cardio burns calories and once you burn 3500 calories you will lose 1 pound of fat.

The best calorie burner is Interval Cardio. Lindsay has created some FREE Interval Cardio Workouts below (options A-D).

Cardio Option A - easier than Option B!

1 minute of each:

1. Half speed squats: Stand with feet shoulder width apart, squat halfway down (not to 90 degrees).
Goal: 35-40 reps in one minute
2. Jumping Jack crosses: Old school jumping jacks, but crossing your feet one in front of the other as you jump in.
Goal: 35-40 reps
3. Lateral ski: Stand with your weight on one leg, jump 2 feet to the side so your weight is now on the other leg.
Goal: 60 reps
4. Side squats: Stand with feet together. Step 1 ½ feet to the side into a squat. Bring leg back to center stand and repeat on other side.
Goal: 30 reps
5. Mountain climbers: Get in a plank position and bring one knee towards your belly button, switch.
Goal: 70-80 reps

Repeat 1-5, 4x (total=20 minutes)

Cardio Option B - harder than Option A!

1 minute of each:
1. Half Speed Squats: Stand with feet shoulder width apart, squat halfway down (not to 90 degrees).
Goal: 50 reps in one minute
2. Burpees: From standing position crouch down so your hands are on the floor, jump your feet back so you are in a plank position, jump your feet back into crouch position and stand up.
Goal: 15-20 reps
3. Lateral Ski: Stand with your weight on one leg, jump 2 feet to the side so your weight is now on the other leg.
Goal: 80 reps
4. Rotating Squat Jumps: Perform a squat. Jump out of the squat and into another squat facing the other direction (180 degree turn in air).
Goal: 30 reps
5. Mountain climbers: Get in a plank position and bring one knee towards your belly button, switch.
Goal: 80-90 reps
6. Plank Twisters: Start in a plank position. Bring your right knee towards your left hip bone. As your right leg straightens your left knee should come towards your right hip bone.
Goal: 60-70 reps

Repeat 1-6, 4x (total 24 minutes)

Cardio Option C

Try Lindsay's Workout Downloads. Just download to your iPod, Phone, computer or iPad for $5! Workout Download #1 - Cardio Plyometrics. Or try Download #7 HIIT Cardio or Download #8 Cardio Plyometrics 2 (release date 4/13/11).

Cardio Option D

Try Lindsay's most popular DVD with tons of variety! Boot Camp 2 DVD: warmup, cardio #5, cardio #6, cardio #5, cooldown

Toning

A majority of women walk, use the Elliptical or take an aerobics class. But the truth is cardiovascular exercise will not provide results quickly, and may not even provide the results you are looking for. Only toning can do that. Aerobics burns 5-7 calories/minute while toning burns 5-8 calories.

Try not to think of strength training/toning as just lifting weights. Pilates, yoga, core and resistance training are all forms of strength training. Otherwise known as toning, these exercises will increase your lean body tissue (or muscle) which in turn increases your metabolism. As you increase your metabolism you burn more calories at rest and make weight loss easier. 1 lb. of muscles burns 35-50 calories while 1 lb. of fat burns 2 calories.

A combination of cardio and strength training is the QUICKEST way to see results.

Bonus – you burn more calories post-exercise with Toning. Of course sufficient intensity is required!

To find the best weights size for you:

1) Try between 2 & 6 lbs. for a light set.

2) Try between 6 & 15 lbs. for a heavy set.

3) Perform one set between 15 & 20 reps. If you can finish the set with ease you need heavier weights. If you can finish the last few reps with difficulty, but good form, you have the right amount of weight.

HIIT (high intensity interval training)

HIIT is used by professional athletes and fitness veterans. It is becoming more and more popular with the general population because it's a quick workout. You follow periods of intense exercises with periods of rest. For example: 40 seconds of monsters followed by 20 seconds of rest, repeat. This is part of Lindsay's workout download series – a new workout every 30 days for $5.

Interval Training...the quickest way to burn calories

What is Interval Training? Simply put it is the quickest, most efficient way for you to burn fat and tone muscles! You alternate intense bouts of exercise with easier bouts of exercise and/or alternate cardio for a few minutes with toning for a few minutes. All MIF DVDs use this method because it provides the best results in the LEAST amount of TIME!

Coming soon...the HIIT Method. That's High Intensity Interval Training! Lindsay's workout downloads - a new download every 30 days for $5 - feature the HIIT.

The Mayo Clinic provides scientific evidence here:

• You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.
• You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes.
• You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
• You don't need special equipment. You can simply modify your current routine.

How often should I workout?

You should try to get some form of exercise most days of the week. But as a busy mom this isn't always possible. So try to work out for 30 minutes at least 4 times a week. You can do this with 3-10 minute workouts or 1-30 minute workout. You will burn the same amount of calories by splitting up your workout by doing short, intense bouts of exercise. If you do not see results within 4-6 weeks you must cut down the calories you consume and/or bump up your cardio.

In the Which DVD? section you will see that the DVDs are broken into days 1, 3, 5 and days 2, 4, 6. Days 1, 3, 5 are for toning and cardio, while days 2, 4, 6 are for cardio. Toning should not be done every day. For example: Molly works out on Monday, Tuesday, Wednesday and Friday. So she should do toning and cardio on Mon, Wed, Fri and cardio only on Tuesday.

What if I hit an exercise plateau?

This is inevitable unless you switch up your workout. To continually keep your mind and body challenged you must vary your workout every few weeks. As you continue to improve your health you will need to challenge yourself more and more.