Spin Bike Workouts for Great Fat Loss Results

Have you ever done a great cycle workout on a spin bike?

Seriously, if you haven't you are missing out. It is one of the best interval training methods when you are looking for optimum fat loss results.

I prefer a spin bike to the usual exercise bike that you would find in a gym because it gives you a much smoother ride experience.

It also feels more like you are riding a real bike.

The only downside to a spin bike is that you cannot see what level you are working at so it is harder to compare your progess.

But that is a sacrfice I am willing to pay for a better workout.

I am going to be hitting my spin bike this arvo for a big interval training session.

I recently purchased a second hand one for a steal - $65 from a gym that I train some clients out of who were going through an equipment refit.

That is a steal for a Schwinn bike that granted, may have had 3 years of hard use, but it is still a lot better than the older one we used to have that was on it's last legs.

My workout today will involve me doing Tabatas on the bike - 20 seconds sprinting flat out followed by 10 seconds of recovery. This goes on for 4 minutes - 8 rounds total.

I'll be going through this for 3 rounds - 16 minutes of total work.

It is a really tough workout that really gets the heart rate going.

I use Workout Muse for my audio soundtrack. I just press play on the iPod and it tells me when to work and when to rest. I don't even have to look at the stop watch.

Seriously, this product is well worth your investment. You can find out more information by clicking here

I will be smashed afterwards but it'll be worth it.

We Might As Well Win

As you may have read on my other blog yesterday, I was in Adelaide on the weekend for the Tour Down Under.

While there I had the privilege to meet and have my photo taken with Lance Armstrong's coach, team manager, mentor, call him what you will, Johan Bruyneel.

I met him during a book signing for his new book "We Might As Well Win".

It sums up what he told Lance the moment Lance decided he wanted to come back to cycling after beating cancer all those years ago.

I love that attitude!

There's no point in doing anything half arsed so we might as well win is a great attitude to have don't you think?

I can't wait to get into the book (I am just about to finish Richard Branson's latest book which is a great read by the way).

I am really keen to get inside the mind of the champion team and see what makes them tick as well as they do.

Weight Loss Workout to Cool Down this Summer

Ok, we've been in a bit of a heat wave the last week or two here in Sydney.

But who's complaining?

Not me.

It could be worse.

We could be in the middle of a massive cold snap like our mates over in North America and Europe are. Give me the summer weather anyday.

I am not a fan of the cold!

So, what can you do to ensure that your weight loss workouts are still on track this summer?

I know that you want to see optimal fat loss results so you just can't give up on the training "because it's hot outside".

Don't make excuses.

That isn't the Aussie Fatblast way.

Do this simple routine in the pool.

It will take you 10 minutes and you will get your heart rate up as well as getting the benefits to help you get the fat loss results and the body that you deserve.

Also, you get to see some pretty sweet sights from my hotel pool when I was in Santorini last year!

Oprah Winfrey's Fatal Fat Loss Flaws

This morning as I was having breakfast I saw a copy of Women's Day that my girlfriend had brought home from her Mums to read.

There was a headline on the cover the caught my attention about Oprah Winfrey's latest diet plan and what she was doing.

That got me in.

I like to see what weight loss workouts the celebrities are doing these days and whether or not they are on the right track.

Unfortunately I feel for Oprah.

She is being led blindly by people who should know better.

Apparently her trainer, Bob Greene has Oprah doing 30 minutes of cardio exercise even though Oprah apparently "hates cardio" as quoted in the magazine and then trains a new body part each day.

She repeats this six days a week.

I don't blame you Oprah, I hate cardio too!

You know why? It bores the you know what out of me and it is pointless when it comes to fat loss results.

Other Fitness Experts are with me on this too. My friend and Turbulence Training creator Craig Ballantyne even has written a number one best seller on Amazon titled "Just Say No to Cardio".

This approach in this day and age is great - If you are a body builder.

Unfortunately, Oprah is after fat loss results, she doesn't want to compete in Miss Olympia contests.

So why is she training like it?

What should Oprah being doing?

First up she doesn't need cardio.

She needs interval training and she needs lots of it.

She needs to kick start her sluggish metabolism to prompt her body to burn the fat. Boring cardio is not going to make this happen, especially when you have a history of thyroid problems like she has.

Secondly, Oprah needs to be doing big training exercises that will encourage her body to burn body fat and fast.

What does that include? Squats, Deadlifts, Swings, Push Ups, Recline Rows you name it.

It doesn't matter that Oprah may be on the wrong side of 50. She doesn't have to train like it.

C'mon Oprah, I want you to succeed.

Seeing Oprah Winfrey succeed will be just what millions of women around the world need to see - If Oprah can, I can type of attitude.

So please, do us a favour and change your weight loss workouts Oprah. Unfortunately you are setting yourself up for failure training like this.

To be successful you just gotta train smart.

Over and out

Daniel Munday
Sydney Fat Loss Expert
http://www.danielmunday.com

Sometimes There Is a Better Fast Food Choice

Yesterday afternoon I was visiting my Mum in hospital (she had an operation on Wednesday on her smashed ankle) and we didn't leave until 6:30ish so Bron and I were both getting pretty hungry.

We had another couple of errands to run and it was after 7pm and we were starving.

We had a couple of options for dinner.

1) Go home to a fridge that was empty and try and whip up an omlette with very little veggies on hand - which would've been an extra hour later.

2) Stop at any fast food place and just go to town and get whatever.

3) Go to the same fast food place and order something that resembles a half decent meal.

What choice did we take?

You get 10 points if you selected choice number 3.

We went to Red Rooster and got ourselves one of their roast chicken and veggie meal with a bottle of water.

The veggies were pumpkin, peas and potatoe.

Surprisingly it didn't taste too bad.

Just remember to tell them to hold the gravy. I didn't get it on mine, but Bron did and it was swimming around, very watery and unappealing to look at.

I also cut off the skin from the chicken and didn't eat the stuffing.

While that wasn't the best option that we could've had for dinner on the run, it was better than the other choice at Red Rooster of the Chicken Burger and Chips meal.

So, you can still stick to your healthy eating meal plan when on the road or if you have an empty fridge.

Luckily today was shopping day, so we are stocked up and fully loaded of good gear for the week ahead!

I'd love to hear your fast food options for when you are caught short on the road and looking for a healthy food option. Just fill out the comment section below.

Fat Loss Secrets Revealed in Sydney Seminar

I am revealing my fat loss secrets to ensure that 2009 is the year that you finally get the body that you deserve.

I will be holding this special fat loss seminar next Wednesday Night, January 21 at 6pm in Millers Point near the Sydney CBD.

This is one event you surely don't want to miss.

There will be no hard sell of any products, just the truth about what works when it comes to weight loss and to getting the body that you deserve.

You will receive at least 5 take home points that you can take action on right away.

Entry is via a gold coin donation to the Victor Chang Cardiac Research Institute - a cause very close to my heart.

If you want to find out more information or to sign up, please visit the blog I especially set up for this event right here.

Fast Bodyweight Workouts for Busy People

Ok, here's the story.

Yesterday I was under the pump.

My Mondays are a lot busier than they were the last couple of months which is great! It means business is going well and there are plenty of busy people who are out there in need of a fat loss solution.

I knew I had scheduled in a workout for the afternoon and I missed it.

Yes, it even happens to us professionals! I had a bunch of work I needed to get through and that was my priority so I didn't go home and spend all night chained to the computer.

Probably sounds familiar right?

Now, I knew that I couldn't just blow out that session and write it off.

I needed a solution and I need a fast session that got my heart rate up and would help me with my fat loss goals.

I got home from my last session at 7pm and knew that it was now or never. So I got out some tunes, cranked the cd player up and went into my office to get a fast training session in before dinner.

This one was a killer. It was a bodyweight workout that got my heart rate up and kept it up for the whole session.

I was dying afterwards and dripping with sweat.

I took a leaf out of my girlfriends book who did this workout earlier yesterday morning. This is what I knocked out.

50 Star Jumps

10 Up Downs

20 Plyometric Jumps

10 Body Blasts

20 Squat Jumps

Repeat x 3

How long did it take?

9 minutes!

Doesn't sound like much does it?

But I challenge you to make it happen when you think you don't have the time to train.

Get it done and make this interval training bodyweight workouts the staple of your fat loss program.

It beats sitting on the lounge watching re-runs of Two and a Half Men!

What's your excuse?
Fire UP and get it done!

Weight Loss Workout to Burn Body Fat Fast in 2009!

This is a killer kettlebell workout I did yesterday with my girlfriend Bron and it would have only taken us 20 minutes and we were smashed after finishing it!

This is fast becoming a favourite workout of mine.

It's bloody hard but you feel great when you're done.

Give it a go and let me know how you went in the comments section below.

Warm Up:
Squats x 10
Waiters Bows x 10
Push Ups x 10
Spiderman Twists x 10
Side Plank x 10sec each side
repeat x 3

Workout:
1. Get Ups x 5 on each side - run through twice
2. Renegade Rows x 10 each side
3. 1 Arm Snatch x 10 each side
4. Floor Chest Press x 10 each side
5. 1 Arm High Pulls x 10 each side
6. 1 Arm Squat Press x 10 each side
7. Half Moons x 10
8. Side Plank with kettlebell x 30 secs each side
9. Rockin Hover on hands x 50
10. Floor Trunk Extensions x 50

We did each exercise once but that is more than enough when you do it properly and with a challenging weight.

Don't let fear hold you back!

Fat Loss Workouts for Busy People: Hill Sprints

This is a workout I recently did when I was on holidays in Coffs Harbour.

It was a very hilly area where we were staying so what better place than to dust off the old runners and get out and do some hill sprints.

Hill sprints are one of the most effective interval training workouts that you can do.

Check it out and let me know how you go at it in your neck of the woods!

Daniel Munday
Sydney Boot Camps Specialist
Sydney Personal Trainer specialising in fat loss results for busy people