Remember that unless your body is constantly encountering an overloading stimulus with your workout, it’s unrealistic to expect that you’ll continue to show progress.

This overloading stimulus – that additional stress that the body has never been shown before is what will force it to get stronger, faster, and leaner, all of which is precisely what you’re looking for.

Let’s take a quick look right now at five of the best ways that you can boost up the intensity of your workout program so you can get on track to results.

Add More Reps

One of the most common methods for increasing the intensity during your workout is to simply add more reps to each set that you do. This means that rather than doing six reps like you may have less session, now you’re moving on up and taking it to eight total.

If you do this often enough, eventually your body will be able to handle more volume overall, thus you’ll start showing improvements.

Just do watch with this however as you don’t just increase the reps over and over again without question. Once you get past about twelve to fifteen reps or so you really won’t see any further benefits because of it.

Decrease Your Rest

Second, the next way to boost up the level of intensity in your workout program is to decrease the rest breaks you’re taking. So rather than resting for a full minute between each set, try keeping it to thirty seconds or so.

This will really increase the heart rate as well so you’ll burn more calories total with each workout that you do.

Pair Your Exercises Back To Back

Third, think about pairing two exercises back to back. So rather than say doing your leg extensions and then moving over and doing your hamstring curls once those were all completed, now you’re going to begin with leg extensions and once those are done, immediately move into a set of hamstring curls.

Once those are finished, then you can break and begin again.

Increase The Weight

By far and away, the single best way to increase the intensity and improve your progress is to increase the weight. Usually with most people they will start by increasing the reps at a given weight and once they hit ten or twelve reps, that’s when they move over and increase the weight instead.

However you want to set it up, when you feel as though you could increase the weight on a potential lift, make sure you do so. This will be paramount for success. Don’t let yourself fall for the thinking pattern that light weight means better ‘toning’ because this isn’t the case. You will see far more benefits from actually challenging the body and boosting up that overall rep range.

Drop The Weight

Finally, the last way to boost the intensity is to actually drop the weight. Now you might be feeling confused. First you’re to increase the weight and now you’re dropping it?

The idea here is that you’ll do drop sets. With these you’ll perform one set at your normal given weight and once that’s finished, you’ll immediately decrease the weight by about 5 pounds and then perform a second set.

Once that set is completed, then drop the weight again and go for a third set.

By doing this you’ll really see the metabolism increase and you will get much better overall fat burning results.

So keep these quick tips in mind next time you’re in the gym looking to boost your intensity and reach further towards your goal.

By taking some time right from the start to figure out what will give you the most ‘bang for your buck’ in terms of total time invested, you can be sure that you get off on the right foot.

Let’s have a quick peek at the best weight loss exercises that you must start doing today.

Lunges

To work the lower body, you really can’t beat a lunge. Lunges can be performed at home or in a gym so regardless of where you happen to be doing your workout, you’ll have no trouble getting them in. The further you step away from the standing leg while performing the lunge the more you’ll be targeting the hamstrings and glute muscles so keep that in mind when determining how you’ll execute the movement.

Another good option to perform is reverse lunges which has you walking in the opposite direction as this will also really challenge your agility abilities as well.

Full Squats

The second exercise that you’ll definitely want to add in if you want a sexy, curvy backside is the full squat. By going all the way down through this movement you’ll call those glute muscles into play that much better, really targeting that saddleback area.

Interval Running Sprints

If fat burning is your top priority, interval running sprints should be on your list of things to include. These are best for burning fat because they will boost your metabolism for a number of hours even after you’ve finished performing the exercise, therefore helping speed the entire process along.

For best results aim for intervals of 20-30 seconds with 60 second rest periods repeated six to ten times per workout.

Plank On An Exercise Ball

Finally, the last of the best exercises for weight loss is the plank on an exercise ball. The traditional plank exercise is one that’s extremely effective for targeting all the muscles that run throughout the core of the body and when you place it up on top of an exercise ball, it all intensifies.

Since the ball will throw you off balance to a very large degree, every single one of those muscle fibers will have to contract that much harder.

Be patient with yourself when first trying this movement out however as it can take some time getting used to it. With a bit of practice however there’s no reason you shouldn’t be able to perform it perfectly in a week or two’s time.

So keep these exercises in mind and make sure that they are in place in your workout program. The more muscle groups you can work at any given instant, the better the progress you’re going to see.

To lose weight you must eat healthily and avoid fattening carbohydrates and saturated fats. You must also do sufficient regular exercise to burn calories. It is the ability to use more calories than you take in as food that enables you to lose weight. Exercise helps to burn off excess calories, and to be effective exercise needs to raise the heart-rate and get the blood pumping. This called cardiovascular exercise because it’s good for the heart and the circulation.

Cardiovascular exercise includes such activities as running, jogging, cycling, swimming, skiing, dancing, football, and racquet games like tennis and squash. Any activity that requires a fair bit of movement for a period of at least twenty minutes can help burn calories and lose weight.

Yoga is generally thought of as a fairly gentle pursuit, using slow, graceful movements to improve flexibility and help give peace of mind. There is however a more vigorous style of yoga amongst the several differing types, that is called Ashtanga from the school of Vinyasa. This type of yoga employs up to 75 different poses, one flowing into the next, and can take over an hour and a half to complete. You may not have time for that, but even half an hour every day, or every other day, can make a difference to your general health, your state of mind, and help you lose weight.

Even more intensive is what is called Power yoga, which is a westernised version with added vigour and less set routines. This style has been promoted in America and is popular with celebrities as part of their keeping fit routine. Power yoga classes can vary considerably from teacher to teacher with some being very similar to a hard gym work-out. Combine vigorous yoga with some other forms of aerobic exercise on a regular basis and you cannot help but lose weight unless you are over- eating.

Yoga is a whole-body approach to getting fitter and slimmer which is better than say, just trying to lose an inch off your waist. Yoga also helps build self confidence and peace of mind so can combat the depression that sometimes sets in when you have put on weight. The confident and purposeful mindset achieved through yoga can be almost as important as the physical aspect.

The Vinyasa style of movement and breath linked poses, can burn calories, especially if combined with other forms of exercise, and is a good way to not only lose weight but keep your body supple too.

Aerobic simply means in the presence of oxygen, and anaerobic means without oxygen. Aerobic metabolism, is the norm when we go about our daily activities. Our resting metabolism uses oxygen to derive energy from our food to provide the energy for the body’s’ maintenance needs, digestion, blood circulation and so on. When we move about or do exercise, we are still using aerobic metabolism up to the point where our exercise is so intensive that the lungs cannot keep up with the demand for oxygen, and then our alternative, anaerobic metabolism kicks in.

Anaerobic metabolism uses a different set of chemical processes in the body that do not need oxygen. This alternative way of producing energy is however, limited, and we can usually only manage to keep it going for short periods of time. Think of it like a turbocharger that triggers when you need that extra boost of energy. If you are forced to make a sudden 100 yard dash to catch a bus for example, your body may call into play anaerobic metabolism. If you are undertaking a steady 1 mile jog at an even pace, then aerobic metabolism will be sufficient for your body’s needs.

Anaerobic metabolism unfortunately produces lactic acid as a by-product or waste product and this can accumulate in the muscles and is responsible for muscle ache, and possibly also fatigue. The lactic acid has to be removed before the body is ready for another burst of anaerobic exercise, which is why it can only be maintained for short periods of time. Aerobic metabolism produces carbon dioxide as a waste product which is easily got rid of in the air we breathe out.

Aerobic exercise then, is the usual kind of exercise that most are familiar with, and is beneficial to the heart and lungs, since increased amounts of aerobic exercise help the body to increase its capacity for exercise, and in this way helps weight loss. Aerobic exercise uses the glucose in the blood as its source of energy, and the body’s blood glucose has to stay at a constant level. To lose weight you have to burn more calories than you consume from food, and keep this up for a period of time. That way the blood glucose level is supplemented by the body’s fat reserves which are converted to sugar in the blood.

Aerobic exercise is the kind that utilises aerobic metabolism and includes running, swimming, dancing, cycling, football, and racquet games. It is otherwise known as cardiovascular exercise because it raises the heart-rate as more blood is pumped around the body to supply the muscles with sufficient oxygen and glucose. Regular periods of exercise that raise your heart rate to 70% of maximum heart rate are reckoned to be the best way to lose weight as well as improving your general health. For a woman, the maximum safe heart-rate is 225 less your age.

Anaerobic exercise is more to do with exercising against resistance, as in weight training for example. Aerobic exercise is better for weight loss since it is more efficient and burns more calories. It can also be kept up for longer.

Anaerobic exercise is better for building muscle mass and core strength. It is used by athletes to increase power and speed.

To lose weight it is generally recommended that you do mostly aerobic exercise, at least to begin with, and then introduce some anaerobic exercise at a later stage, once you are seeing results. Both aerobic and anaerobic exercise are desirable for all-round physical fitness, but increasing aerobic exercise is a good start towards improving your health and losing weight.

But when it’s crunch time, most people don’t know where to start when it comes to developing a washboard stomach. Put the right information in your hands and you too can have a sexy waistline and stomach. It’s not easy but it’s absolutely worth it. In this article, you’ll see 7 tips that show you how to start your flatter stomach program.

Tip #1: Drink More Water. By drinking more water you can offset any water retention caused by eating too much salt.

Tip #2: Reduce Carb Intake. According to Leslie Bonci, R.D., at the University of Pittsburg Medical Center, many bars and sweets are loaded with glycerin or sugar alcohols, which cause bloating. Cut unnecessary junk and snack foods from your diet.

Tip #3: Reduce Salt Intake. It’s no mystery that eating lots of salt can cause water retention, thus making your stomach look bigger than usual. The solution is to watch how much salt you eat. Keep in mind that many condiments and canned foods are loaded with salt.

Tip #4: Eat More Potassium. Potassium counteracts the bloating-effect of salt. Some foods that contain Potassium include salmon, almonds and cherries.

Tip #5: Work Abs 3 to 5 Times Weekly. Don’t fall for the claim that you should work your abs everyday. They need rest and recovery time just like other muscles in your body.

Tip #6: Work at a Moderate Pace. There is an erroneous claim that your ab workouts should take 30 minutes or even hours and that you should do crunches super slow. The evidence suggests that the opposite is in fact true. Try 4 counts to come up and 4 counts to come down.

Tip #7: Use Bodyweight Exercises. The good news is you don’t need machines or weights to tone and flatten your tummy. The right bodyweight exercises will do the trick. This means, you can work your abs anywhere, even in a small room.

Of course, there isn’t enough room here for a complete step-by-step ab program; this information will put you ahead of the curve. But if you really want to learn more detailed information on diet and various ab exercises you can do in the comfort of your home you may want to try “The Truth About Abs” program by Mike Geary. Many consider him the ultimate guru on the topic of developing a flat tummy and his methods work equally well for men and women.

First, let’s explore the reason why women won’t bulk up like men if they start weight training. The fact of the matter is men produce more testosterone than women, that’s why they’re able to develop the kind of bulk that they can. Women simply do not naturally produce adequate amounts of testosterone to bulk up to the degree that men can.

Why does it make sense for women to exercise with weights? You see, when women train with weights, it will increase lean muscle mass. The positive result of that is that there will be less room for fat to be stored on your body.

The second reason is that by having more muscle on your body, your metabolism will speed up. It’s important to speed up your metabolism, because the faster it runs, the more calories you’ll burn. You’ve no doubt met people who could eat practically whatever they wanted and not gain weight. The reason why was because they had a fast metabolism.

The third reason why it makes sense for women to exercise with weights is because by adding lean muscle mass and reducing body fat, you’ll add more curves to your body and improve your appearance. Younger women tend to have more lean muscle that’s why they have a youthful looking figure. You’ll look better in your clothing and turn more heads thanks to exercising with weights.

Let’s look at the forth reason women should exercise with weights. Weight training will give you more strength, endurance and energy! This will give you an added boost in confidence. We could all use some extra confidence, couldn’t we? And just think of what you could accomplish if you had more energy during the day!

The fifth reason women should exercise with weights is that it will help fight depression. Let’s face it life is full of ups and downs. And when you’re engaged in a weight loss program, it can get depressing, missing out on delicious foods and having to maintain a rigid exercise program. By exercising with weights, you can feel good about yourself, and enthusiastic about life.

Now that you realise why it makes sense to exercise with weights, the next step is to work with a trainer, or to learn more about the topic from books, DVD’s and online sources so you can take advantage of the benefits it offers you.

1. Walking, Jogging & Running

Because these three are basically the same but at different speeds I’ll group them together. You don’t need any special equipment, other than a decent pair of comfortable shoes, and anyone at any physical level can take full advantage of this type of cardio workout. In addition, you don’t need a special place to walk, jog or run. Take a stroll around town or map out a route around the local shopping centre. If you have access to a gym, use their stationary equipment as well. You’re going to use all major muscle groups simultaneously and reach your target heart rate at the same time.

2. Cycling

Whether you use a 10-speed bike of your own or the stationary bikes in the gym you get can your heart pumping with cycling. This cardio workout provides the same benefits as walking, jogging or running, but now you can change the terrain and level of difficulty. Many local parks have cycling trails. Clip on your iPod, listen to your favorite track and cycle away!

3. Swimming

This cardio activity also hits all the major muscle groups, but it’s so much fun you won’t even realise you’re working out. Do a couple warm-up lengths at a slower pace, then speed it up for a couple lengths and then slow it back down. Most gyms have indoor pools available if you don’t have access to a community pool or if the weather doesn’t permit outdoor swimming.

4. Dancing

Again, no special equipment needed! You can have a dance party in your own home for a fantastic and fun cardio workout. Dance around to your favorite dance songs or purchase any number of dance workout videos. Don’t forget to check out your local gym, community center or dance studio for lessons on new dance steps as well! You can do this alone or even as a family event. Kids love to boogie!

5. Jumping Rope

This will definitely get your body moving and you only need a jump rope to partake. Do it fast, slow, straight forward, crossways, double jumps or a combination of it all! You’ll never run out of variety in a jump rope routine, especially if you put it to music!

6. Hiking

Like cycling, you get the benefits of walking, jogging and running here with the addition of terrain inclines. If you love the outdoors, check out some local parks and nature trails for different places to explore. The beautiful scenery will clear your mind as you get your heart pumping!

7. Stair Stepping

If you’d love to get the benefits of hiking but keep it indoors, jump on a stair stepper, set up the incline and get to moving!

8. Elliptical Trainer

Again, for those who prefer working out indoors, try an elliptical trainer. Elliptical trainers work you from head to toe, all major muscle groups, and get the blood moving. The elliptical trainer is a stationary machine where you simulate a walking, running or jogging motion and can adjust the resistance for all levels of endurance. In addition, your arms are getting a healthy workout on the bars moving simultaneously.

9. Squash, Tennis & Other Sports

Pick your favorite sport where you aren’t allowed to sit idle for more than a few seconds. Invite your friends or family to play, join a community team or make new friends at the gym to play.

10. Bodyweight Exercises

No equipment is needed for these because your resistance is your own body weight. You’ll get the benefits of strength training and cardio all wrapped into one by incorporating lunges, push-ups and squats into your routine.

Many of these cardio workouts are especially great for women because a lot of us like to socialise while exercising. Regardless of your individual preference, this list should get you well on your way to creating the best cardio workout routine for your needs, wants and lifestyle!

Why Walk?

• Improved stamina and energy levels
• Increased blood flow/circulation
• Heart and lung health
• Aid in reduction of cholesterol and elevated blood pressure
• Assist weight loss and reduction of body fat
• Reduces everyday life stressors

How Much, How Often and Where?

These questions are all answered on an individual basis, but walking can be incorporated into every lifestyle with any budget. Ideally you’ll want to set a goal of 10,000 steps a day. It may sound like an intimidating number, but you must consider the amount of steps you already take in any given day. Chances are you walk to the kitchen more than once, the car a couple times a day, the bathroom several times a day, around the office to get to the fax machine or talk to a co-worker, and around the house chasing after kids. You can purchase a pedometer to count the steps for you, or you can just simply come up with a guestimate. Ten minutes of walking is equivalent to about 1,000 steps.

Walking five times a week is a good goal, especially if you are walking to lose weight and increase cardiac flow. First, you’ll want to get your resting heart rate. Then use our target heart rate calculator to find out where your heart rate needs to be in order to get the best benefits from your walking routine. A brisk walk for 30 minutes is equal to about 3,000 steps and you’ll burn about 300 to 400 calories! Top that off with a sensible diet and you’ve got a weight loss program that hasn’t cost you a penny.

One of the biggest reasons people excuse themselves from walking more is time. Think about this: How much more time does it take to park your car back a little further in the car park to get in a couple more steps? How much more time are you losing if you take half of your lunch hour to walk around the building a couple of times instead of sitting in front of your computer? There are many opportunities to walk most of us just don’t think about. Instead of sitting there counting the minutes until your child has finished their karate lesson, get up and take a power walk. If you use public transport, get off a stop early so you can walk the rest of the way. Take the dog for a walk instead of letting him dig up the garden. Walking your kids to school is another great way to incorporate additional walking.

Walk Wise

Contrary to popular belief you don’t have look like one of the typical power walkers swinging your arms wildly and walking faster than half the joggers you’ve seen to reap the many benefits. Take it one step at a time and gradually increase until you’ve reached your goal. Try adding on 1,000 steps a week and you’ll be at 10,000 a day before you know it!

The Warm Up

All exercise should begin with the warm-up phase. These first three allow you to stretch all abdominal muscles and get ready for the real workout.

• Squats – From a standing position, feet even with your hips and your back straight, bend at the knee and lower your body until your thighs are parallel with the floor. Return to a standing position and repeat for 10 to 20 reps. Placing your hand on your hips will help with balance.

• Lunge with Arm Weight – From a standing position and a single 5-lb weight in your right hand, lunge forward with your left leg until your ankle is parallel with your knee. In a single movement raise the weight above your head while you are moving back into an upright position and slowly lower the weight back to your side. Use your abs and arm muscles, not gravity, to lower the weight. Alternate legs/5-lb weight for 10 to 20 reps.

• Inchworm Crawl – From a full-body push-up stance, place your feet flat on the floor and “inch” your way backward with your hands. When your hands have inched as close as possible to your feet, begin to “inch” your way back out and repeat for 10 to 20 reps.

Stability

The following stability exercise can be performed without the use of additional equipment. Start with 15 to 20 reps.

• Crunches – This is basically a half sit-up. Lie on your back with bended knees and feet flat on the floor. Place your arms at your sides and use your abs to lift the upper body forward. Tighten your abs and exhale, holding the position for a second or two, and slowly lower your upper body back to the floor. Avoid using your back and hip muscles as you lower your body. Also, don’t make the common mistake of anchoring your feet under a sofa or having someone hold them to the ground as this will lessen the targeted abdominal workout.

Dynamic Core Exercises

These are the most challenging of waist slimming exercises; do 8 to 10 reps of each.

• Torso Twist – With your feet flat on the floor, hip distance apart, place a long bar or tube lengthways across your shoulders and behind your neck. Stretch out your arms and use an overhand grip on the bar with your hands. Twist your body to the right, neck straight, and tighten your abs. Hold the position for two seconds, exhale and slowly return to the starting position. Finish all reps for one side before alternating.

• Around the World – With your arms stretched outward, shoulder level, hold an exercise ball or weight between your hands. Start drawing a large circle in the air with the ball or weight. Bring your circle as far down as you can by bending your knees while keeping your back straight. Remember to tighten the abdominal muscles and exhale at the bottom of the circle, hold the position for a second or two and slowly return to the beginning position.

• Woodchopper – With arms above your head holding a ball or weight slowly drop your arms forward in a “chopping” motion. Your downward swing will continue as you bend at the knees, keep a straight back and finish when the ball or weight touches between your feet. Slowly return to a standing position. You can do this with a forward or diagonal chopping motion.

Unbalanced

These last two waist slimming exercises challenge your balance; do 5 to 10 reps of each.

• Crawl Crunch – On hands and knees, balance your body on your left knee and hand. With your right leg and hand off the floor, crunch your elbow to your knee together. Complete all reps for one side before alternating.

• Single Arm Twist – Start from a sit-up position. Depending on your level of fitness, both the full-body sit-up or with knees on the floor will work for this exercise. Lift your left arm off the floor and swing outward until your torso is turned toward the ceiling, tighten your abs, hold for two seconds and exhale. Slowly lower your arm back to the floor controlling your movements with your abdominal muscles and repeat with the right side.

Use the above exercises as a targeted exercise plan or combine them with others such as thigh slimming exercises and arm slimming exercises. Before you know it, you’ll be well on your way to slipping into that bikini again!

Biceps Curls

This exercise primarily works your bicep muscles.

1. With your back straight, sit or stand with your arms at your sides.

2. Use 5-lb weights, one in each hand, palms facing forward.

3. Keeping your elbows close to your body, alternate arm curls bringing each hand to your shoulder.

4. Using your upper arm muscles release the arm slowly until your elbow is nearly straight, hold this position while you raise the other hand.

5. Repeat in unison, left, right, left right for 10 repetitions and work your way up to 20.

Hammer Curls (Bicep and Forearm Curls)

Similar to the exercise above this exercise works your biceps, but also includes the triceps muscles.

1. With your back straight, sit or stand with your arms at your sides.

2. Use 5-lb weights, one in each hand, palms facing inward.

3. Keeping your elbows close to your body, alternate arm curls bringing each hand to your shoulder.

4. Using your upper arm muscles release the arm slowly until your elbow is nearly straight, hold this position while you raise the other hand.

5. Repeat in unison, left, right, left right for 10 repetitions and work your way up to 20.

Push-Ups

These work the upper arms and shoulders. Position is critical to get the best effects.

1. Get in the traditional push-up position: Hands on floor, shoulders in line with hands and knees on the floor bent at a 90 degree angle. Keep your head and back in a straight line.

2. Tighten your abdominal muscles.

3. Bend at the elbows only to lower your body slowly until your chest nearly touches the floor and then lift your body back up until your elbows are almost straightened.

4. Repeat for 5 repetitions and work your way up to 10.

Variation: Once your arms and shoulders are strong enough work your way to a full-body push-up using your feet as support instead of your knees.

Triceps Dips

This type of exercise works primarily the triceps and has two variations.

1. Start with your back to a chair or bench.

2. Stand about a foot in front of the chair, feet flat on the floor and bend at the knees until your palms reach the chair or bench.

3. Your head, neck and back should be in a straight line with your arms behind you on the chair, knees at a 90 degree angle and feet flat on the floor in front of you.

4. Using your upper arm muscles lower your body, like an inverted push-up, and lift back up until your elbows are nearly straightened.

5. Repeat for 5 repetitions and work your way up to 10.

Variation: Instead of bending your knees with your feet flat on the floor, try stretching out your legs with only your heels touching the floor.

Triceps Extensions

1. While the triceps are targeted in this exercise, the biceps also get a nice workout.

2. Start in a seated position with your head, neck and back in a straight line.

3. Using a single 5-lb weight, lift your arms above your head, palms facing inward and clasp your hands.

4. Slowly lower the weight behind your head using your upper arm strength, hold for a count of two and then bring your arms back up just until your elbows are straightened.

5. Repeat for 10 repetitions and work your way up to 20.

As with any physical exercise program you should lightly stretch your muscles afterward to avoid any undue strains and soreness the next day. Combine these exercises with the thigh slimming exercises, waist slimming exercises and a sensible diet and you’ll be well on your way to a more toned and healthy body!