The Busy Woman’s Fitness Solution pdf

With Healthy Weight Inner Circle, You Can Finally Lose That Belly Fat, Trim Those Thighs, Tone Those Muscles, Get Healthy, and Fit Into Your Skinny Jeans Again!Join our community and let

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Congratulations 8

16 Benefits of Healthy Weight Inner Circle 9

The Starting Line: Goal Setting 13

Exercise is Only Half the Battle 15

So What Does All of This Mean? 15

The Cardio Myth 16

Cardio Girl 16

Smaller Muscles Burn Less Fat 17

Efficient Muscles Are Good, But 18

Why Cardio Girl is Wrong 18

More Calories, Less Time 19

But What About The Fat-Burning Zone? 19

Okay, So What are Cardio Intervals? 20

Two Important Points First 21

Remember The Belly Button 21

A Note on Exercise Intensity and Certain Medications 21

Bodyweight Exercises You Can Do Anywhere 22

The Plank 22

Side Bridges 23

Stability Ball Wall Squats 24

Split Squats 25

Hip Extensions 26

Mountain Climbers 27

Push Ups 28

Bench Dips 31

Crunches 32

Resistance Tubing Exercises You Can Do Anywhere 33

Standing Core Twists 33

Squat Rows 34

Squat Press 35

Shoulder Extensions 36

Chest Press 37

Bicep Curls 38

Three Stretches 39

Hamstring Stretch 41

Hip Flexor Stretch 42

Chest Stretch 43

Sample Routines 44

A Word About Soreness 44

Definitions 44

Beginning Routine 45

Intermediate Routine 46

Advanced Routine 48

About the Author 50

Congratulations

Hello, my name is Dave Soucy, owner of Perfect Fit Fitness Bootcamps and

you’re reading this because you want to make a change in your life, and let

me first congratulate you for taking this step

By taking the time to read this program, you are making a commitment to seek positive change in your health, fitness, and life It is an investment that will pay off immensely for the rest of your life

This manual will provide you instruction for safe, simple, and effective

exercises that you can do at home, most with little or no equipment Make

no mistake, fitness and weight loss takes effort, but with my instruction, if you are consistent with your fitness efforts, I know you can reach your fitness and weight loss goals

I don’t believe in those ‘lose 30 lbs in 30 days’ or ‘lose weight with no effort’

or ‘get six pack abs in six minutes’ rip offs that you often see advertised Long term fitness and permanent weight loss does take effort, and you will need to challenge yourself with this program to see results But, the effort you put in will pay off like no other

If you have tried diet after diet and always gained the weight back, or tried the latest fat burner and didn’t see results, you hopefully now understand that diets and magic pills will not provide long term weight loss and fitness

The truth is, you have to eat right and exercise Forever This is not a

debate, and if you were hoping to find some magic secret in here that would give you instant weight loss without any effort, well, sorry about that You’ve got the wrong book

But, if you are finally ready to commit to a healthy lifestyle that includes

effective, simple exercises that you can do in the privacy of your own home, then you’ve taken your first step If you’d like even more info on exercising, fitness, healthy nutrition, and weight loss, please visit our online fitness

Dave Soucy

16 Benefits of Healthy Weight Inner Circle

Everyone has their own reasons for making a decision to improve their life through a fitness program And while most people are concerned with losing weight and looking better, here is a list of many of the other important

Loss of body fat

Do you know that when you attempt to lose weight by dieting alone, you end

up losing some fat, but also much lean muscle and water?

Also, calorie restriction causes your body to slow down your metabolism, so

as soon as you increase calorie intake again, the fat comes back on faster than ever

A strategy built around sound nutrition and exercise can help you maximize fat loss while maintaining or gaining valuable lean muscle

Weight control

Unlike diets, a sound nutrition and exercise strategy can lead to a lifetime of stable weight, getting you off of the weight loss - weight gain roller coaster that comes with diets

A fad diet may get you back into those size 4 pants again for a month, but a well thought out fitness lifestyle can keep you in them forever

Look better naked

Well, who doesn’t want that?

Increased metabolism

Contrary to popular perception, a fast or slow metabolism is not a gift or curse you are given at birth

It is easy to blame your metabolism for weight gain, but in reality, we are

NOT the victims of our metabolism, rather we are the CREATORS of our

metabolism

While calorie restricted diets literally destroy your metabolism, a properly designed exercise and nutrition plan can dramatically fire up your metabolism

so you burn more calories all day, every day

Increased muscular strength and endurance

Whether you participate in competitive sports, or just participate in activities

of daily living such as carrying your child up and down the stairs or lifting the groceries out of the car trunk, increased strength will allow you to perform better

And for women, you do not need to worry about developing big, bulky

muscles in order to see improvements in muscular strength and endurance

Increased cardiorespiratory efficiency and endurance

Do you get winded just going up a flight of stairs?

In less time than you think, a properly designed exercise regimen can deliver marked improvement in your endurance Research has repeatedly shown that a regular exercise routine can improve the performance of the

cardiorespiratory system

Do you realize that if you were able to reduce your resting heart rate by only

5 beats per minute, that translates into 7200 fewer times per day your heart needs to beat? That is more than 50,000 fewer beats per week!

That is a lot less work that your heart will need to do

Increased bone, ligament, and tendon strength

Resistance training and weight bearing exercise not only strengthen the muscles, but strengthen the skeletal system and connective tissues as well This can greatly reduce your risk of injury

Increased muscle mass

Along with an improved physical appearance, increased muscle mass

causes you to burn more calories throughout the day Muscle is

metabolically active tissue and is the furnace in your body where fat is

actually used for energy

More muscle means a faster metabolism

Reduction in resting blood pressure

Did you know that high blood pressure increases the risk for coronary heart disease, and can cause heart attacks or strokes?

According to the American Heart Association, one in four adult Americans has high blood pressure, and nearly a third of them do not realize it Of the

50 million sufferers, nearly half are women

While medications are often warranted, lifestyle changes including

improvements in nutrition and regular exercise are key elements in the

control of blood pressure

Improvements in cholesterol levels

Cholesterol, a fatty substance found in cells and blood, is necessary for many normal bodily functions

Unfortunately many people have cholesterol readings that are too high - 200 and above - putting them at increased risk of developing cardiovascular disease

If you are overweight, losing body fat can reduce your LDL (bad) cholesterol and raise your HDL (good) cholesterol, and as little as thirty minutes of

exercise on most days can help improve overall cholesterol levels

Decreased risk of diabetes

Type 1 Diabetes, where the body makes little or no insulin, is usually

diagnosed in childhood Currently there is no known way to prevent Type 1 Diabetes

Type 2 Diabetes, where the pancreas does not make enough insulin to keep blood glucose at normal levels, usually occurs in adulthood and is far more common, making up 90% of all cases of the disease

Maintaining an ideal body weight and an active lifestyle are two of the main factors in preventing the onset of Type 2 Diabetes

Decreased risk of osteoporosis

Osteoporosis is a disease characterized by low bone mass and bone

fragility, which leads to increased risk of fractures Men as well as women may suffer from it

Studies have shown that resistance training and weight-bearing exercises are effective in increasing bone mineral density

Improved self-esteem

There is truth in the saying "When you look good, you feel good."

The positive changes brought on by a structured exercise and supportive nutrition program are not only physical Increased confidence, energy, and vitality are all benefits of a fitness lifestyle

Improved posture

Whether it is behind a desk at work, behind the wheel of a car, or on the couch watching TV, we all spend a lot more time than we should on our butts

These positions can lead to lower back problems, weak and rounded

shoulders, tight chest muscles, and a hunched over posture

A properly designed exercise program can address these issues, and help undo the damage we unintentionally do to our bodies all day long

Decreased stress

Studies have shown that exercise can cause the brain to release endorphins and other neurotransmitters that actually help to improve your mood and leave you relaxed

Overall improved health

The health benefits of exercise have been known for thousands of years, as evidenced by this quote:

"Speaking generally, all parts of the body which have a function, if used

in moderation and exercised in labors to which each is accustomed, become healthy and well developed and age slowly But, if unused and left idle, they come liable to disease, defective in growth and age

quickly."

Hippocrates 370BC

The Starting Line: Goal Setting

Most people have heard that when it comes to setting goals, you're

supposed to set SMART goals SMART is an acronym for Specific,

Measurable, Achievable, Reasonable, and Time-based

I'm in agreement with the first 3 of those

Goals need to be specific, not wishy-washy "I want to lose weight" is not a goal, it's a daydream "I will weigh 184 lbs by the end of this fitness

bootcamp" is a goal

"I want to be invisible" is neither measurable nor achievable, so we're back into daydreaming again Obviously you need to be able to measure your progress towards your goal, and your goal must ultimately be achievable if it

is going to have any real value Simple enough

I've got a little bit of an issue with setting Reasonable goals though Always being reasonable means you never really have to reach out of your comfort zone and push yourself Unreasonable goals, if still achievable, will force you

to push yourself further than you are used to, into the area where real growth and accomplishment occur

Always being reasonable (at least as far as goal setting goes) is for babies Run with scissors once in a while Be unreasonable

As far as Time-based goes, that is okay, but could be improved I prefer to have Event-based goals The difference is subtle, but important

If you say you want to lose 9 lbs of fat by August 31, and you don't do it, well,

so what? Where is the consequence for not meeting your deadline? There is

no consequence With some random date as a deadline, it is too easy to let yourself off of the hook when you really need to push yourself to make your goal

With an Event-based deadline there will be a consequence for not making your goal Let me explain

Instead of picking an arbitrary date on the calendar, pick an event based in the future: a school reunion, a wedding, a family gathering, a trip, etc Don't have any of those coming up? No problem Call your doctor and set an

appointment for a physical

Now, tell someone close to you about your goal to lose 9 lbs by the

reunion/wedding/gathering/trip/physical/etc Now you have a real incentive to stick to your plan because you can picture yourself 9 lbs lighter at your

specific event, and if you don't make it, the person you told will know

The other benefit is that when you do reach your goal, not only will you feel great about it, but you'll have that other person to share your success with That being said, it is important to set both short and long term goals for

yourself If you have goals in mind for an event 16 weeks away, set

additional goals for 8 & 12 weeks Also set goals for 6 & 12 months, and make sure that you write all of them down

Always remember to look at the big picture with your goals and

accomplishments A client may be disappointed that her body fat percentage

“only” dropped 4% over 16 weeks But think about it: At that pace she will be able to go from 30% body fat to 18% in a year!

Obese to athletic in 12 months

Exercise is Only Half the Battle

While the exercise movements and routines in this program are vital to

developing a strong, healthy body, maintaining a healthy weight, and losing weight if necessary, also plays a critical role

The reality is, you can do all of the exercise in the world, and undo your efforts very quickly with poor nutrition The key to proper nutrition is a

commitment to making some lifestyle changes

Remember, fad diets will not work in the long term, and actually do more harm than good

Ridiculously Simple Rules of Good Nutrition Take a couple of minutes to click that link and read them now

So What Does All of This Mean?

Fat loss is not complicated

Eat right and exercise Pretty simple stuff While it may be hard to actually

do it, the strategy certainly is no more complicated than that

Hopefully that article has at least helped you to gain a better understanding

of what eating right means

Understanding gets you nowhere though You have to take action and

implement what you now understand about nutrition, and couple that with a consistent exercise program

That is the only true way to healthy, long term fat loss

The Cardio Myth

There are probably hundreds of myths surrounding fitness that I could

explode here, but an important one for you to understand is The Cardio Myth When I said that it is important to lose excess weight, how many of you

thought you’d need to do hours and hours of cardio every week?

I will tell you right now that you will not find any instructions in this book

telling you to 45, 60, 75 minutes or more of cardio exercise

Sounds good already, doesn’t it?

Cardio Girl wants to lose fat

So she gets on the treadmill and checks out the little chart on the treadmill display that shows her what her heart rate needs to be for her to be working in “The Fat-Burning

Zone”

Of course, there is a cute guy on the next treadmill over, so she cranks up the speed to about 8 mph and starts her arms and legs pumping like she is running from a chainsaw murderer

She lasts about 45 seconds at that speed and decides it will be tough to look cool if she has a myocardial infarction, so she slows it down and instead

decides that she is going to walk uphill

So, training for her next Everest hike, she cranks the incline up as high as it will go, and grabs onto the handles for dear life If she lets go, she will be on her butt

Cardio Girl hangs on and keeps climbing Everest for the next 45 minutes She is confident that, since she is walking, she must be in “The Fat-Burning Zone”, and fat must be melting off of her faster than ice in Phoenix

She gets off the machine, most likely doesn’t wipe the sweat off of it, does about 50 or so of the most poorly performed crunches ever seen, and

declares herself a gym diva

Of course, Cardio Girl has been doing this exact same workout for 6 months now, still has jiggly arms, flabby thighs, wears baggy sweatshirts, and hasn’t lost a pound in 2 months

But she continues to do this day in and day out, steadfastly refusing the temptation to do any resistance training, because she doesn’t want to get

‘bulky’

Smaller Muscles Burn Less Fat

This section of the book is not intended to be an in-depth science lesson, but the notion that long duration aerobic exercise (endurance training) is not preferred for fat loss goes against what most people mistakenly believe, so a little depth is beneficial

If you think about it logically, it will begin to make sense

First, muscle is the tissue in the body where fat is burned for energy

Endurance training does not make your muscles bigger, and in fact it can make them smaller

Thus, less muscle mass will result in fewer calories burned throughout the day

Next, endurance training makes your muscles more efficient at energy

utilization

What does that mean?

Well, if today it takes 100 calories of energy for you to run a mile, and you stay consistent with your endurance training, you will eventually only need to use 70 calories to perform that same task

In other words, to burn that same 100 calories, you will now need to run almost 1.5 miles!

So, now not only are your muscles possibly smaller and burning fewer

calories during your workout, they burn fewer calories throughout the rest of the day because of the effects of the endurance training

Now are you beginning to understand why Cardio Girl could not lose those flabby thighs?

Efficient Muscles Are Good, But

Don’t misunderstand the point here Endurance training can make your muscles more efficient, and efficient muscles are a good thing if that is your goal

But, we are talking about losing excess fat, not running a marathon

That’s a different goal, and when fat loss is the goal, relying solely on

endurance training is one of the least effective exercise

routes to get there

Think about this: picture an Olympic 100 meter

sprinter Body like a Greek statue right?

Well, guess what?

They don’t do long duration cardio They sprint, they

rest, then they sprint some more Short duration, high

Why Cardio Girl is Wrong

Let’s be clear on the fact that Cardio Girl’s goal is to lose fat and get her weight down

Obviously there are plenty of health benefits that can come from doing long, steady sessions on the treadmill including stress reduction, lower blood pressure, and improved cholesterol just to name a few

But, as far as a strategy to lose fat and get into her skinny jeans, Cardio Girl

is going about it all wrong

More Calories, Less Time

So if long duration, steady-state cardio isn’t the answer, what is?

High intensity interval training

The truth is, long duration, low intensity training does very

little to keep your metabolism elevated after you finish

your training session

What?

Yes, you are burning more calories when you are walking

on that treadmill, but within 30 minutes or so of finishing,

your metabolism is right back down where it was before

getting on the treadmill

On the other hand, research has shown that high intensity

training routines, even if they are shorter in duration, will keep your

metabolism elevated for a much longer duration after the training session is over, possibly for as long as 12 to 24 hours

Sounds like a good thing, doesn’t it?

A study published by the Journal of the American College of Nutrition by RW Bryner and others documented this fact The subjects of the study were split into two groups: a high intensity exercise group and low intensity exercise group

Even with no change in diet, significant fat loss was observed in the high intensity group

That was not the case in the low intensity group

Again, positive changes in blood pressure, cholesterol, etc could be

experienced by both groups, but for a goal of fat loss, the long duration, low intensity group lost out

Starting to make sense now?

But What About The Fat-Burning Zone?

One of the worst things fitness equipment manufacturers ever did was put those foolish “Cardio Zone” and “Fat-Burning Zone” charts on their

equipment This caused people to obsess over the percentage of calories burned coming from fat while they are on that piece of equipment

Who cares!?

How about worrying about how much fat you are burning the other 23.5 hours during the day? Doesn’t it make sense that that would be much more important?

Cardio Girl is focusing on proportional fat calories burned instead of total fat calories burned

Sure, the percentage of calories burned coming from fat may in fact be

higher while she is in the “fat-burning zone” on the treadmill But, if she performed shorter duration, higher intensity exercise coupled with resistance training, she would burn more total calories all day

That is where your focus should be, not on specific

caloric expenditure just during your workout

Think about it this way: would you rather have 40%

of $100 or 20% of $1000?

Okay, So What are Cardio Intervals?

High intensity cardio intervals are a much more efficient means of working out and burning fat If you’re interested in burning more fat by spending less time on the treadmill (or bike or elliptical or stairclimber or jogging or

Two Important Points First

Remember The Belly Button

Throughout the exercise descriptions in this book, you will see the instruction

to “Keep the belly button drawn in.” Eventually this will become second nature to you, but before you start, you should practice to get the feel for it

To do this, simply pull your belly button in, away from your shirt and towards your spine An observer should see no external movement from your

midsection, shoulders, head, or spine You should not be holding your

breath and should be able to speak and breathe normally as you do this Another way of thinking about is to “brace your abs”, like you would do if I was about to punch you in the stomach Not that I would, but you get the point

The purpose of this is to activate the transversus abdominis and other

muscles that act to stabilize your spine

People often ignore these muscles in their exercise programs, but they are a critical component when it comes to overall strength and stabilization during exercise, as well as during all of the movements that occur in daily life

It is also important that you do not hold your breath during the exercises A good rule of thumb is to exhale on the exertion and inhale on the return to starting position

A Note on Exercise Intensity and Certain Medications

If you are taking any prescription or over-the-counter medication, you must check with your health care provider prior to beginning an exercise program

to ensure that you are aware of any possible side effects or adverse

reactions, and to gain a complete understanding of any limitations imposed

on you by your health care provider

This is vitally important and cannot be stressed strongly enough

Now let’s move on to the exercises If you’d like to see video

demonstrations of these, plus about 75 other fat-burning,

muscle-toning exercises, check out the no-risk trial at

www.HealthyWeightInnerCircle.com

Bodyweight Exercises You Can Do Anywhere

The Plank

The Plank is an excellent

way to target your

transverse abdominis and

the other core muscles

that work to stabilize your

spine

Lying on the floor, support

yourself on your elbows

They should be directly

under your shoulders, so

that your upper arms are

perpendicular to the floor

Draw the belly button in and lift the hips off the floor so that you are

supported by your elbows and toes

Do not let your butt either sag down, or arch up in the air

Your body should be straight from shoulders to feet, like a “Plank”

Be sure to keep the belly button drawn in and do not forget to breathe

Hold in the up position for

8 – 10 seconds, and then slowly lower yourself With a 5 second rest in between repetitions, perform this movement 5 times

As you get stronger, increase the time held in the up position

As your core strengthens, you will begin to hold the position for 15, 20, 30, and even up to 60 seconds Don’t increase the number of repetitions as you get stronger Instead, keep increasing the time held in the up position

Side Bridges

Lie on your side,

resting on your

elbow, with one

foot on top of the

shoulder, so that your upper arm is perpendicular to the floor

Rest your top hand on your hip as shown in the picture

Draw the belly button in, and lift the hips up off of the floor, so that your body

is in a straight line from foot to shoulder

Remember to keep the belly button held in throughout the entire exercise, and do not forget to breathe

Hold in the up position for 8 – 10 seconds, then slowly lower yourself With a

5 second rest in between repetitions, perform this movement 5 times, then do the same on the opposite side

As you get stronger, increase the time held in the up position

As your core strengthens, you will begin to hold the position for 15, 20, 30, and even up to 60 seconds

Don’t increase the number of repetitions as you get stronger Instead, keep increasing the time held in the up position

Want more ways to get a trim, flat tummy?

Visit our online Fitness Community now.

Stability Ball Wall Squats

Stability ball wall

squats are a great

exercise for the

muscles of your

legs, hips, and

butt

Place the stability

ball between your

lower back and

the wall and place

your feet

approximately one

foot out in front of

you, slightly wider

than hip width apart

Looking straight ahead and drawing the belly button in, squat down as low as you can with proper form, but not going below the point where your thighs are parallel to the floor

Your feet should

be far enough in front of you so that in the squatting position, your lower leg is perpendicular to the floor

Exhale as you push back up to the starting position in a smooth, controlled manner

You should keep your glutes squeezed and do not lock out your knees at the top of the motion Repeat for the desired repetitions