Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 6 No Fancy Fitness Watches or Lab Appointments from Fitness Elements Express!

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 6 No Fancy Fitness Watches or Lab Appointments!


How to gauge your exercise intensity and use the intensity Rating scale with the F.E.E. Combined-Sensation-Effort Supramaximal-Intensity-Interval(Circuit Training) calorie-ticker-kicker system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This Combined-Sensation-Effort system will get you in and out of the gym, park, or at-home gym in 59-79 minutes or less, and will educate you in both of the areas of intensity rating and how to use the intensity rating scale.The idea is to get you how to gauge your exercise intensity. > How to gauge your exercise intensity Besides heart rate and the amount of oxygen you consume during exercise (VO2 max), determining your exertion is as easy as quantifying it with an intensity rating. No fancy watches or lab appointments are necessary; perceived exertion is simply how hard you feel your body is working based on the physical sensations you experience-increased heart rate, breathing rate, sweating and muscle fatigue. Although this is a subjective measure, your exertion rating can provide a fairly good estimate of your actual heart rate during physical activity. This allows you to adjust the intensity (and, as a result, improve the benefits) of your workout. > How to use the intensity Rating Scale Perception of exertion should reflect how heavy and strenuous the exercise feels, combining all sensations of physical stress, effort and fatigue. Use the scale below as your guide. Choose the number that best describes your level of exertion, as it will give you a good idea of the intensity level of your activity, and you can use this data to speed up or slow down your movements to reach your desired range. Most important, concentrate on how you feel instead of what the actual workout load is. If you get hung up on numbers, time, weight or your treadmill neighbor, you won't be able to get an honest assessment. I have provided a sample Intensity rating Description Guide Intensity Rating/Description

• 0/Complete Rest
• 1/Very Weak
• 2/Weak
• 3/Moderate
• 4/Somewhat hard
• 5-6/Hard
• 7-9/Very Hard
• 10/Extremely hard (almost maximal)
• 10+/Exhaustion

Here is your 59-79 Minute or less Workout number 6 of the F.E.E. calorie-ticker-kicker system (Circuit Training) and Supramaximal-Interval-burning method To keep this simple we will call this the Supramaximal- Intensity-Interval training which is what all Brides-to-Be want so do the following and to attain the lasting effects of a lean, tight -toned-total body, you must push yourself to make your metabolism, and cardiovascular fitness stronger. Including this fitness landscape, increasing your fat loss abilities and a structured nutrition plan will make you the star of your Special Day! Throughout this workout, remember to keep up your crunching, and cardio bunching, and keep up the pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving. Quick Tip Challenge yourself to get the interval-intensity going Bride-to-Be! Think 15-20 one-minute all-out sprints with 2-5minute walks in between. Duration: 60-80 minutes Intensity: High (7-9 intensity rating) Why it works: When researchers at Flinders University of South Australia (Adelaide) compared continuous running for 30 minutes at 70% VO2 max (about 80% MHR) and interval running of 20 one-minute intervals at 105% VO2 max (100%-plus MHR) with two-minute rest periods, the latter was the excess postexercise oxygen consumption (EPOC). EPOC represents the energy required to recover from exercise. The supramaximal interval training had double the EPOC levels as its continuous-exercise counterpart. In another study, Norwegian scientists found that supramaximal training of three two-minute bouts of exercise followed by three-minute rest periods produced EPOC for up to four hours. > I hope this helps you get going and your big day a great success! Enjoy number Six of Your Supramaximal-Intensity-Interval training Bride-to-Be this calorie-kicker-ticker will win big points for Your special day along with your metabolism and cardiovascular tools for Your future health, fitness, and nutrition! Have a healthy and happy day! By, Natalie Pyles Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Supramaximal-Interval-Intensity (Circuit Training) calorie-kicker-ticker system

"Bride-to-Be" Part 4 The Day of the Kickboxing Core Craze from Fitness Elements Express!

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 4 The Day of the Kickboxing Core Craze

How to tackle both cardio and core with the F.E.E. Core Kickboxing Craze (Circuit Training) calorie-burning-twister system


If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This core-kickboxing-craze system will get you in and out of the gym, park, or at-home gym in 54 minutes or less, and will attack both cardio and core in one punch and kick.The idea is to elevate your heart rate with kicking, punching, and crunching intervals and keep it relatively high in between a kickboxing-circuit- style format and twisting core-crunching-machine to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Core-twisting exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop. I have provided a sample workout program that demonstrates a total core-kickboxing-craze style workout, but it can be tailored to fit your needs at any time. Because you're performing each twist, punch and kick exercise for a full 1-2 minutes - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise core-twisting-kickboxing circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is number four program for you. You can find the first workout and article in part 1, 2, and 3 so have fun beautiful toned-bride. Here is your 54- Minute or less Workout number 4 of the F.E.E. Core-Twisting-Kickboxing Machine (Circuit Training) calorie-burning-jumping system To keep this simple we will call this Kickboxing-Core-Craze which is what all Brides-to-Be want so do the following and gain Gorgeous, lean, strong, and not bulky Curves: Throughout this workout, remember to keep up your punching, kicking, and jumping pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving. Challenge yourself Martial Arts Style Bride-to-Be! Warm up > Jumping Rope (double bounce on each jump) for 3 minutes. (L) means left hand, and (R) means right hand. Equipment: Jump Rope and open floor space. Keep in mind Bride-to-Be Martial Artists are some of the Fittest Athletes on the planet and I want you at your very best on your biggest special beauty day! Jumping -Jack Combo Exercise/Time (min)/PE Jumping Jack, , Jab (L)/1/6-8 Jumping Jack, Jab (R)/1/6-8 Jumping Jack, Front Kick (L)/1/6-8 Jumping Jack, Front Kick (R)/1/6-8 Jumping Jack, Uppercut (L)/1/6-8 Jumping Jack, Uppercut (R)/1/6-8 Jumping Jack, Side Kick (L)/1/6-8 Jumping Jack, Side Kick (R)/1/6-8 Jumping Jack, Cross (L)/1/6-8/1/6-8 Jumping Jack, Cross (R)/1/6-8 Jump Rope (alternate step)/2/ jogging speed Kickboxing Combo 1 Exercise/Time(min)/ PE Knee Raise (L), Roundhouse (L), Cross (R), Jab (L)/1/6-8 Knee Raise (R), Roundhouse (R), Cross (L), Jab (R)/1/6-8 Uppercut (L), Hook (R)/1/6-8 Front Kick (L), Back Kick (R)/1/6-8 Jump Rope (alternate step)/2/ jogging speed Kickboxing Combo 2 Exercise/Time(min.)/PE Squat, Side Kick (L) /1/6-8 Squat, Side Kick (R) /1/6-8 Cool Down > Jumping Rope (double bounce on each jump) for two minutes. Alternate with 6 different core exercises that target each area of the core using 36 reps with each exercise Standing side crunch Standing Reach High and Crunch to mid-section of the body Reverse Crunches off elbows Reverse Side Crunches off elbows Planks up and down off floor Side Planks up and down off floor Cool Down > Jumping Rope (double bounce on each jump) for two minutes Brides-to-Be , or do whatever type of cardio you like; for example, walk or run on a treadmill, ride a stationary bike and pedal faster with a 2-3 Resistance or jump on the elliptical. I hope this helps you get going and your big day a great success! Enjoy number four of Your total core-twisting-kickboxing craze Bride-to-Be the Kickboxing-Core-Craze Workout will win big points for Your special day along with calorie- burning - complete tools for Your future health and fitness Lifestyle! Have a healthy and happy day! By, Natalie Pyles Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Core-Kickboxing-Craze (Circuit Training) calorie-twisting-burning system

New Article! Part 3 Bride-to-Be The Day of the Cardio Core Triathlon and Calorie-Torching Routine

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 3 The Day of the Cardio Core Triathlon

How to tackle both Cardio and Core with the F.E.E. Cardio Core Triathlon (Circuit Training) calorie-torching system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This calorie-core-torching system will get you in and out of the gym, park, or at-home gym in 59 minutes or less, and will attack both cardio and core in one fell swoop.The idea is to elevate your heart rate with cardio intervals and keep it relatively high in between a circuit format or core work to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Core exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop.

I have provided a sample workout program that demonstrates a total-cardio triathlon and core workout, but it can be tailored to fit your needs at any time. Because you're performing each cardio and core exercise for a full 30 seconds or 1-2 minutes - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise cardio and core circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is number three program for you. You can find the first workout and article in part 1 and 2 so have fun beautiful toned-bride.

Here is your 59- Minute or less Workout number 3 of the F.E.E. Cardio Core Triathlon (Circuit Training) calorie-torching system

To keep this simple we will call this Ironwoman Workout which is what all Brides-to-Be want so do the following and gain Gorgeous Curves:

Equipment: Elliptical, treadmill, stationary bike

Three pieces of gym cardio equipment, one multifaceted, calorie-torching routine. Move immediately from one machine to the next, resting only as long as it takes you to walk from the elliptical to the treadmill and the treadmill to the bike. Adjust the resistance on the elliptical trainer and bike to elicit the corresponding PE.

Quick Tip Challenge yourself with this indoor triathlon course.

Elliptical

Time (min)/PE

2/5
1/8
2/5
1/8

Treadmill Running

Time(min)/ Speed/ Incline (%)

2/7/0
1/7/3
1/7/6
1/7/9
1/7/0

Indoor Cycle

Exercise/Time(min.)/PE

1. Seated Climb 1/6
2. Seated Flat-Road Cycling 1/4
3. Out-of-Saddle Climb 1/6
4. Seated Flat-Road Cycling 1/4
5. Sprint 30 sec./8
6. Seated Flat- Road Cycling (recovery) 1/4
7. Sprint 30 sec./8
8. Seated Flat-Road Cycling (cool-down) 2/4

Alternate with 6 different core exercises that target each area of the core using 36 reps with each exercise

• Overhead crunch
• Side Crunches
• Reverse Crunches
• Boat Sit
• Plank
• Side Plank

* For your warm up and cool down Brides-to-Be , do whatever type of cardio you like; for example, walk or run on a treadmill, ride a stationary bike and pedal faster with a 2-3 Resistance or jump on the elliptical. I hope this helps you get going and your big day a great success! Enjoy number three of Your total cardio core triathlon Bride-to-Be the Ironwomen Workout will win big points for Your special day along with calorie- torching tools for Your future health and fitness!

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Cardio Core Triathlon (Circuit Training) calorie-torching system

Upper Body-Blitz Makeover! New Article and Part 2 for the Bride-to-Be of the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 2 The Day of the Upper Body-Blitz Makeover

How to tackle both cardio and weights with the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system


If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This time crunching system will get you in and out of the gym, park, or at-home gym in 49 minutes or less, and will attack both cardio and weight training in one fell swoop.The idea is to elevate your heart rate with cardio intervals and keep it relatively high while lifting weights in a circuit format to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Free- weight exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop.

I have provided a sample workout program that demonstrates a total-body workout, but it can be tailored to fit your needs at any time. Because you're performing each weighted exercise for a full minute - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is number two program for you. You can find the first workout and article in part 1 have fun beautiful bride.

Here is your 49- Minute or less Workout number 2 of the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

To keep this simple we will call this Upper Body-Blitz Total Body Makeover which is what all Brides-to-Be want so do the following and gain Gorgeous Curves:

5-minute cardio warm-up (RPE 4-5)*
3-minute run in place, high knees (RPE 7-8)
Chest
1 minute Dumbbell Flye or Cable Crossover
1 minute Bench Press
Back
1 minute Front Pull-Down
1 minute Seated Cable Rows
3 minute jumping jacks (RPE 7-8)
Biceps
1 minute EZ Bar Curl
1 minute Preacher Curl
Triceps
1 minute Dumbbell Kickback
1 minute Lying Triceps Extension
3 minutes jump rope (RPE 8-9)
Shoulders
1 minute Up Right Row
1 min Lateral Raise or Bent-Over Lateral Raise
3 minutes side-to-side hop (RPE 8-9)
1 minute push ups
1 min dip
6 minutes abdominal crunch
5-minute cool-down and stretch*

* For your warm up and cool down Brides-to-Be , do whatever type of cardio you like; for example, walk or run on a treadmill or ride a stationary bike and pedal faster with a 2-3 Resistance. I hope this helps you get going and your big day a great success! Enjoy number two of Your total Body Makeover Bride-to-Be the Upper Body-Blitz will win big points for Your special day!

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be

New Article! Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" from Fitness Elements Express!

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be"

How to tackle both cardio and weights with the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This time crunching system will get you in and out of the gym, park, or at-home gym in 49 minutes or less, and will attack both cardio and weight training in one fell swoop.The idea is to elevate your heart rate with cardio intervals and keep it relatively high while lifting weights in a circuit format to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Free- weight exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop.

I have provided a sample workout program that demonstrates a total-body workout, but it can be tailored to fit your needs at any time. Because you're performing each weighted exercise for a full minute - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress.

Here is your 49- Minute or less F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

5-minute cardio warm-up (RPE 4-5)*
3-minute run in place, high knees (RPE 7-8)
1 minute lateral raise
1 minute lateral raise
1 minute alternating lunge
1 minute bi-cep curls
3 minute jumpimg jacks (RPE 7-8)
1 minute overhead triceps extensions
1 minute step up
1 minute incline push-up
3 minutes jump rope (RPE 8-9)
1 minute pulldown
1 min plie' squat
1 min overhead shoulder press
3 minutes side-to-side hop (RPE 8-9)
1 minute front raise
1 min dip
1 min calf raise
6 minutes abdominal crunch
5-minute cool-down and stretch*

* For your warm up and cool down Brides-to-Be , do whatever type of cardio you like; for example, walk or run on a treadmill or ride a stationary bike and pedal faster with a 2-3 Resistance. I hope this helps you get going and your big day a great success!

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be