Personal and fitness trainer in Kent, Nicci Gasson from Fit4life in Kent.

FREE diet & nutrition information from Nicci at Fit4lifekent.co.uk

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Example of A Home Workout

Start by performing a warm up for 7-10 min of gentle continuous rhythmical movement. For example marches on the spot, side steps, then work through all the exercises. If your tired 4-6 exercises. Allow enough rest in between each exercise 30-45 sec

1). Squats 3x12
2). Speed ball/arm punches 30 secs
3). Alt Knee raises 30 secs
4). Box press ups 3x12
5). Standing squat thrusts 30 secs
6). Tricep press ups 3x8
7). Spotty dogs 30 secs
8). Butterfly swim action 30 secs

Repeat this circuit 3-4 times and finish with a cool down of 5 mins before stretching to allow for the heart rate to lower to near normal.

How to Burn more calories ?

Faster metabolism with Cardiovascular and Resistance training

More muscle means a slightly higher metabolism. A pound of muscle, can mean you burn up an extra 35 to 50 calories per day. This might not seem like much until you realize that, all things being equal (especially the calories coming in!), this translates to a loss of 3 ½ to 5 pounds a year (3,500 calories equals a pound of fat).

That's why most weight loss experts recommend resistance or strength training as part of a holistic plan to lose weight (the other components are sensible eating and aerobic exercise).

You burn the most amounts of calories during aerobic exercise (walking, running, cycling, dancing, etc). You don't burn as many calories during your resistance training sessions, but every pound of muscle you gain goes a long way in helping you to lose weight. It's sort of a long-term solution to weight management.

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