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Best Workouts to Burn Fat For Women Over 50

Be Low Fat or Burn Fat?

pic of running uphill in San Luis Obispo

Secret to Fat Burning: Run Up Hill. Let Rain Rinse off Fat Sweat. Walk Down Hill. Have a Beer. No, Don’t. Water Bottle is Best.

Do you have a goal to be lower fat? Did you know you don’t have to burn predominantly fat in order to lose fat? Whoa. What just happened there??!! Thanks to our recent radio show guest, Dr. Len Kravitz, you get the most accurate fat burning advice directly and subcutaneously!

In our recent episode, Fat Burning for Women Over 50: Be on Fire, Dr. Len walked us through the sometimes confusing realities of killing off kilocalories. Once we appreciate the role carbohydrates and fat both serve in providing fuel, then we can understand how to select the “best” workout programs.

Go Into Deficit to Win as a Loser

First, the goal is to have a caloric deficit to lose any weight. That deficit comes from the age old energy balance equation: take in fewer calories than we put out (eat less); put out more calories than we take in (move more). The entire weight loss picture is far more complex, affected by a myriad of other factors. For more on losing weight and fat, check out Burn a Myth to Burn More Calories (post) and Fat Loss; What Does and Doesn’t Work (radio episode) . Professional alert warning system activated – it’s not just about cals in and out, though you do have to start there!

Carbs vs Fats, Welcome the Relatives; Count the Absolutes

Second, is that we break down carbohydrates 40 times faster than fat, with carbos supplying most of the fuel (energy) to power our exercise. Distinguish between absolute and relative numbers when thinking of fat loss. When you exercise with some intensity, you use a higher percentage of carbos compared to fat as the fuel source. However, the highest total of burned calories is what you are going for. For that, you need to suck it up and add some effort.

picture from Pound workout

Drum that Fat Off Your Body with a Sweaty Workout. Don’t Poke Venus Williams with your Drumstick!

Higher intensity exercise burns more calories; however, a long, slow approach is better than what most of the adult population is doing — uh, as in better than not much or nuffink! But a workout with some oomph to it at a higher pace will use more total energy (calories) than the lower intensity plan. Absolutely!
So forget needing to be in a “fat burning zone” when making cardio equipment or fitness tech choices. Get in the calorie burning zone, which is also a high carbo burning zone.

4 Best Workout Programs for Fat Burning; This Girl is On Fire!

Third, thanks to Dr. Len’s practical tips, you now get led into the exciting, proven, no-magic-required realm of the four best training programs to maximize calorie burning and become lower fat! He recommends we try all 4 methods.

  1. High Intensity Tree Training

    HITT: High Intensity Tree Training

    High Intensity Interval Training (HIIT)
    Select a cardio activity you enjoy, such as cycling, running, walking, using a row machine. Go as hard as you can for about 30 seconds. Then recover at a self-selected, variable pace for about 3- 4 minutes. Complete 4-8 rounds for a total workout time of about 30-45 minutes. Dr. Len recommends changing up the mode workout to workout, especially if you have several favorite cardio activities.

  2. Tempo Training
    This fat burning workout has you going at your hardest, fastest tempo for 20 minutes max. Pick a pace you can sustain for this shortened duration and give it your all! Recovery is at the end for as long as you need. That’s it! Simple and hard at the same time.
  3. Split Training
    Ready, set, go for 10 minutes as hard as you can at a pace you can sustain for the time, but no longer. Take a recovery break for as long as you need, up to around 5 minutes-ish. While you can stick with one mode for this method (such as all jump roping), Dr. Len gives the high five to alternating between two activities: treadmill for the work interval; elliptical for recovery, for example.

    Listen to Lenny

    Listen to Lenny

  4. Steady State Training
    Go with this approach when you need a low- to moderate intensity recovery day. Walking is a great activity for the Steady State workout. You want to move comfortably for 30 minutes to one hour at a constant pace that allows you to sustain a conversation. If you launch into a long-winded monologue, pick it up a bit. If you are panting out a few words then having to grab your breath, ease up a bit.

And if you forget all this, simply recite the Kymberly mantra: “Go as hard as you can, as long as you can, as often as you can.” I hear the sizzle of calorie burning already!

Make it easy on yourself to get the best and latest fitness, movement, and active aging advice:

1) Subscribe today. Grab your freebie once you enter your email. We come to you twice a week.

2) Pick up the phone or email us to book us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.

Kymberly Williams-Evans, MA



DietBetter: 4 percent Weight Loss in 4 weeks

Alexandra Williams, MA

Many people (mostly women) come to us for advice about losing weight. There are so many different ways to lose weight; some healthy, some not. We talk about realistic, healthy solutions.

lady on scale getting weighed

Weigh me up, Scotty!

With that in mind, we are about to start a four week DietBetter on Tuesday, May 27. You get 4 weeks to lose 4% of your starting weight. At the end of the 4 weeks, whoever’s hit their 4% goal is a winner and splits the pot. The amount in the shared pot depends on the number of people who join up.


With DietBetter we don’t tell you HOW to lose the weight, though Kymberly and I do have advice about the best diet for weight loss, the most effective way to get started , and the best weight loss methods according to research (hint: the answer is “it depends”).

What we like about DietBetter is that you choose the weight loss method that’s right for you, while they set the parameters to keep it healthy and safe. For example, if you weigh 170 pounds, four percent of that is 6.8 pounds, which means losing 1.7 pounds a week. Totally realistic, as we show in our post “Lose 10 pounds in 4 weeks.” Math + hard work = weight loss success + financial gain.


How DietBetter works:

1. Join up today and put $25 in the pot. You can join up after the game starts, but you are best off to join up in advance.

2. In the 48 hours before the start date of May 27 you post a starting weight photo that is verified by the DietBetter team (they send you a word to use, plus photo requirements).

3. Your weight is NEVER shared unless you decide to do so.

4. You can check in on the site as often as you like to share successes, frustrations, ideas, encouraging words, or even to ask us for advice.

5. Within 48 hours of the end date of June 28, you post your final weight. If you are a winner, you need to post a verification photo. If you did NOT achieve your 4% goal, you don’t need to post a picture.

6. Winners get their share of the pot via PayPal.

That’s it. I’ll be doing this too, as I still want to lose that last bit of the 10 pounds I gained back in December when I complained about being overweight and over the hill. Trying to lose weight on my own has gone okay, but not great. I am still not where I was six months ago, even with all my exercise and healthy eating. I’m motivated by money because I want to get my $25 investment back!! I also want to make money, though secretly I hope everyone is a winner. Oh, that’s another great thing about DietBetter – if everyone wins, they don’t even keep their cut. They believe so strongly in positive reinforcement that if we all win by losing, we all get back our full $25.

So, are you in? Click on this link to join. Four weeks. Four percent.



photo credit: lady on scale – Clarita

We love it when we can share good news with you – If you have watched any of our videos about improving your posture, you know we are fans of good posture. In celebration of National Correct Posture Month, our friends at BackJoy are rewarding those who commit to improving their posture by awarding the first 500 people who participate in the #PosturePledge celebration with a FREE SitSmart Posture Plus ($40.00 retail value), You’ll also be automatically entered to win a fabulous grand prize. All you have to do is choose one of the ten simple actions listed on BackJoy’s Posture Pledge Facebook page.

It’s a good bet to subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.