Great Workout With Core De Force

I’m now a big fan of Beachbody’s Core De Force workout! 

This is an awesome workout plan.  It’s easy to follow…. just pick the workout, hit play and follow along with the instructors.  The workouts are fast paced and challenging, but still easy enough to follow along with. It’s basically just plug-n-play and the workouts aren’t too long, that’s one thing I really like about them.

It’s amazing how sore my body was from kicking, punching and doing other MMA style moves.  That’s the best part of the workout, doing these types of exercises that work muscles we don’t use regularly.

Give this exercise plan a try, it’s an awesome cardio workout and I guarantee you’ll see results.  You can pick up the DVD set HERE, or even better, sign up for BeachBody on demand HERE and get unlimited workouts from every workout plan they have!   What a sweet deal that is!

Intervals to Burn Fat and Increase Your Metabolism

97d97caf676c0140_shutterstock_114580993.xxxlarge_2xThere are so many things today that we can use to get in our cardio workout. There are elliptical machines, stationary bikes, stair climbers, treadmills, bodyweight circuits, jumping rope, and the list could go on and on…. There are even fitness videos that do some form of intervals in their videos, such as Turbo Jam -Fat Blaster My preferences are the treadmill, elliptical and bodyweight circuits.

Whether you are trying to lose fat, increase your metabolism, give your body an amazing sexy shape, or just trying to work up your cardio endurance, make sure you are doing intervals.

What are intervals? Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity performed for a specific amount of time. Intervals also cause your body to continue burning calories and fat long after you have finished your workout! Now who wouldn’t want that benefit?

An example of an interval on the treadmill:

Warm up for 2-3 minutes at a moderate intensity (about 4 out of 10). Then increase speed to high intensity (about 8 out of 10) for 30 seconds, then low intensity (about 3 out of 10) for 60 seconds and do this 6 times. Then cool down for 3-5 minutes at low intensity (about 4 out of 10). When you reach interval number six, you should be thinking to yourself “I don’t think I can do this”, but you WILL! That is how intense these intervals should be. If you are not dragging yourself off the machine when you are done, then you didn’t work hard enough. You should never have to do intervals for longer than 30 minutes. If you are just beginning, start at an easy pace and do shorter durations of intervals until you have built up your endurance, then increase your intensity!

You can also change up your intervals in many different ways. You can change the incline of the machine or change the duration of the high intervals. You can do 30, 60, 90, all the way to 120 seconds and then just make sure your recovery interval is equal to or double the high intensity intervals.

Sometimes, my intervals last only about 10 minutes long, but I go hard during this time and definitely know I burned some serious fat! So there should never be an excuse that you don’t have time to workout…just remember intervals…SHORT AND SWEET!

Here is and OLD video of myself, talking about how to get the most out of your intervals.

Training for Fat Loss


You have set your fitness goals and now need to decide which exercises you want to add to your fitness routine to help you burn away that unwanted fat. The best way is to add a combination of both strength training and cardiovascular.

Strength training is the most beneficial methods of fat loss. By building muscle, you are in turn increasing your metabolism and helping your body to burn even more calories. Also with strength training, your body begins to burn a large number of calories even after you have finished training.

With strength training you have many options. For beginners or someone who doesn’t have access to a gym or equipment, bodyweight exercises are a great option for fat loss. Another option is using the push/pull split. This is a great way to get in a total body workout that allows you to perform more exercises per workout and get more recovery time.

Some key points when doing strength training are make sure to warm up and stretch before your workout, lift the weights in slow, steady movements and don’t forget to breathe.

Cardiovascular exercise is the 2nd part of your fat loss fitness routine. Cardio can be done following your strength training or as separate training on the opposite day of strength training. Cardio is not only a great aid to fat loss, but also to help you to maintain a healthy heart. The best form of cardio is HIIT or High Intensity Interval Training. HIIT involves intervals of varying intensities, some very high. Interval training can be as simple as doing an all-out sprint, jogging to lower your heart rate, and then sprinting once again. This should be done anywhere from 15-30 minutes. The advantage to HIIT is that you are burning more calories in a shorter period of time. You can perform HIIT on almost anything, such as bike, treadmill, elliptical, or even bodyweight circuits.

It is best to perform strength training workouts at least 3 times per week and also perform HIIT 3 times per week. Make sure to change up your workouts every 6-8 weeks to avoid a fat loss plateau. Changing your workouts also keeps your workouts fresh and new and makes you less likely to stop doing them and gives you a better chance of reaching your fitness goals!