Fat Blaster Challenge of The Year

If you want to burn body fat and lose weight but do not have a lot of time, you are going to love the Fat Blaster Challenge. This routine involves interval training which is a type of physical exertion that consists of bursts of high intensity training combined with periods of low intensity training. The high intensity periods are usually at maximum effort, while the recovery periods involve either complete rest or lower intensity movement.

Fat Blaster Challenge is designed to be performed on either a stationary bike, elliptical or, rower.

NOTE:  The treadmill is not recommended for this routine. It’s very difficult and can be dangerous to move on and off a moving treadmill.

GymBoss is our favorite way to keep up with the intervals.

In order to receive optimal results, perform this workout 3 times a week. Intense intervals have the best results when performed in the morning before breakfast. However, you will see results regardless of when performed. The most often asked question about this routine, “How fast should I go?” The response, “As fast as your feet will take you.”

Check out my step-by-step program designed to Transform Your Body!

What to Do: This Fat Blaster challenge is a total of 30 minutes which includes a 5 minute warm up and 5 minute cool down. Now go blast some fat!

Routine:

-Warm up for 5 minutes at level 2 or 3
-Place equipment on manual to level 10
-Go as fast and hard as you possibly can for 30 seconds…push hard!
-Rest or go very slow for 10 seconds
-Repeat 30 times (sounds like a lot but it’s actually only 20 minutes)
-Cool down for 5 minutes

NOTE: If you’re able to read a magazine or have a conversation while performing this workout, push harder, a lot harder. If performed correctly your concentration will be 100% on this routine.

This challenge was designed by Gale Compton, a nationally certified fitness instructor.

Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

Genetics play a big role in determining where we store our excess fat. Some of us hold a little more weight in our lower bodies, while others carry it in the tummy area. If you’ve found that you have a little extra fluff in your upper back, performing the right exercises can make a world of difference! Are you tired of your bra squeezing you a little too tightly? You’ve come to the right place! This 30-day fat blasting challenge can help you burn fat and tone those upper back muscles! 

Follow a Healthy Eating Plan for Faster Results!

Exercising regularly will help melt excess fat and build & tone your muscles, but your diet is just as important. Following a healthy eating plan will ensure that you get rid of that bra bulge quickly! First, cutting out processed, high-calorie foods will have a major impact. Pair that with consuming more lean protein, fruits, veggies, whole grains, and healthy fats, and you’ll optimize the effort you’re putting in at the gym! 

We love finding new and exciting ways to make nutritious meals taste delicious! With that being said, we have thousands of clean-eating recipes on the site that we’ve arranged into well thought out meal plans. These meal plans were designed to simplify the weight loss process and help you reach your goals faster than ever. Feel free to jump into one of these popular programs:

• 7-Day Whole Foods Meal Plan for Beginners
• 14-Day Meal Plan for Shrinking My Waistline
• Change Your Body with this 28-Day Meal Plan

Try this 30-Day Fat Blasting Challenge​

Each week contains 5 days worth of routines, and 2 rest days. There will be 3 days of fat-melting HIIT routines. Just follow the link provided for each of the HIIT workouts. The other 2 days will require you to perform the resistance routine found below. This workout will target the muscles of your upper back! 

2-Day a Week Upper Back Resistance Routine 

What you need: an interval timer / 1 light set of dumbbells / 1 heavy set of dumbbells

If you’re looking for a lovely lower body, you need balance. Just imagine your ideal look: toned calves, strong and sleek thighs, and a bold and beautiful butt to complete the deal. In order to get all three, you’ll need the right workout mix. This means balancing all three body parts with the right exercises in order to help build muscles while also burning excess fat away. If you’re looking to give yourself the total package, try this glute and hamstring workout to learn the best way to transform your lower body – all within 16 minutes.

The Best Way To Transform Your Lower Body

Burning fat and building muscle is the standard for body transformation. When it comes to transforming a specific part of your body, you need an isolated workout that offers cardio and resistance training. This lower body workout provides the perfect exercise combo to accomplish this. For one exercise you’ll focus on building muscle with dumbbell resistance and for the next, you’ll be burning fat with some fast paced cardio work.

The Routine

To complete this workout, you’ll need a range of dumbbells and an interval timer (which most phones have.)

Perform each exercise for 40 seconds with no rest in between. Complete 3 rounds, resting for 1 minute in between each round. In order to start the full lower body transformation, perform this workout three times a week. We’ve included instructional videos below to help you learn proper form!

• Walking Lunges w/ Dumbbells: Grab medium to heavy dumbbells. Walking lunges build, tone, and strengthen your entire lower body. Additionally, the resistance will build bigger muscles which will boost your fat-burning ability.
• Jumping Jacks:  The cardio will help boost your metabolism and keep your heart rate up in order to make this workout a fat blaster.
• Lateral Lunge w/ Dumbbell: Side lunges work your entire lower body. This includes inner and outer thighs, which are typically more difficult to develop. Keep your core tight and bend over slightly as you reach out to the opposite leg.
• Jump Rope: Jumping rope has become a favorite cardio exercise lately. Regardless of your fitness level, start with traditional two legs and as you become more comfortable, switch up your rhythm.
• Goblet Squat: Grab a heavy dumbbell. Your elbows should end on the inside of your knees. Be sure to push off from your heels to target your glutes.
• Ski Jump: Although you alternate between legs, ski jumps are really single-leg focused. The jump from side to side requires balance and stability and the impact will condition your muscles to take on opposing force without any issue.

If you need a mid-day pick-me-up, try these 21 Energy-Boosting Lunches.Walking Lunges w/ Dumbbells

Have you ever wondered the fastest, most effective way to lose weight? Is there really a secret to weight loss? While it’s true that there is one method of losing weight that is a cut above the rest, honestly it’s not that much of a secret. 

There’s no magic pill or quick fix for fat loss. If that’s what you’re looking for, you’re going to be disappointed. We haven’t discovered a new magical weight-loss food or fat-melting exercise. The secret to weight loss can’t be purchased, and no one else can do it for you. That said, do you still want to know what it is? Of course you do!

The Secret to Weight Loss

When you think about weight loss, what are the first two things that come to mind? Probably diet and exercise. What does a proper diet and exercise plan look like, though? Is it eating all organic foods and performing hours of cardio exercise? Is it completely cutting out red meat and lifting weights five or more times per week? 

We’re going to set the topic of exercise aside for a moment and focus on discussing a proper diet. There are numerous ways of eating that can be considered a “proper diet.” The truth is, there is no one style of eating that is right for everyone. Some of us love meat, while others do better on a plant-based or vegan diet. There are those of us who love carbs, while others can easily do without.

Finding YOUR definition of a proper diet is important because sustainability is key to long term success. However, that’s still not the secret to weight loss. True weight loss isn’t achieved by eating certain foods — it’s achieved by eating the correct amounts of them. 

Finding the Right Number of Calories for Your Body

Every person has different caloric needs. Some of the factors that affect how many calories you need per day include height,  weight, age, activity level, and more. If you want to lose fat, you must consistently eat the appropriate number of calories for your body. 

Check out this article on How to Calculate How Many Calories YOU Need to Lose Weight. (Be sure to scroll down to the Weight Loss section of the article).

Remember, this number is still a general guideline, so you may need to tweak it a bit. We suggest finding your recommended guideline and sticking to it for two to four weeks. You must understand that, right now, you may not see any results overnight. Weight loss takes time, so don’t try to rush it. Check your progress after a few weeks. If needed, adjust from there.