4 Best Workouts For Reducing Body Fat

Lots of my partners join our gym in hopes of feeling more confident in their bodies by learning some belly fat exercises. To lose body fat, certain workouts play key roles— and I am here to teach them to you. Read on fat-burning exercises and tips. These body fat exercises will have your confidence pumping!

At Bodyfit By KIM, athletes come to us with all sorts of goals. Some are looking to train for an endurance event while others are looking to build muscle or want to improve their balance. Many people, however, visit our gym for exercises to lose body fat. A fair amount of those people are looking specifically for exercises to burn belly fat. Whichever you’re hoping to find, look no further. We’ve got answers for you!

If you’re looking to tone up, there are plenty of exercises to help you target extra fat. Here are a few of our favorites 

Burpees

Any gym-goer will tell you with enthusiasm that burpees are the champions of fat-burning exercises, and we’d agree. They’re such a basic routine to learn, yet they will work your entire body and allow you to shed fat like you wouldn’t believe. There are quite a few differences in this type of exercise.

Begin in a standing pose. Immediately drop down into a squat position, with your hands in front of your feet on your mat. When you’re ready, kick your feet out and behind you. Your arms will remain extended, thus putting you into a raised plank pose. Jump your feet forward so that they land back near your hands, and then jump up into the air. While you jump, extend your arms upwards. Land and repeat. Try to do at least 10— but some athletes do 30 a day.

Russian Twists

.Russian twists for their core strengthening abilities, as well as their simplicity. This exercise is performed sitting on a mat. Your heels should touch the ground, while your hands rest at your chest. Take your core to do it before you turn your body side by side.

Jumping Rope

Jumping rope may bring back memories of chanting about Cinderella dressed in yellow at recess, but it’s also a completely legitimate form of exercise for adults. It’s a pretty intense way to work out. Whip out a jump rope— you’ll need a longer one than the sparkly plastic one from your elementary school days— and you’ll see why it’s such a great routine for fat burning: skipping rope is a full-body workout. It’s one of the most effective exercises to lose body fat.

A few tips to start? Use your wrists, not your arms, to rotate the seam. And don’t over jump, you’re going to get exhausted too fast. The easiest approach to miss the seam is to take tiny springs, which allow you to pass the seam without taking too much energy. It assists your landings to practice—the better, the softer.

Walking Lunge

Aside from its body-toning benefits, the walking lunge will also help strengthen your muscles.

When you’re ready to perform the walking lunge, begin by standing upright, with your hands to your side and your feet shoulder-width apart. Shift your weight to your left heel and step forward with that leg. Lower and bend your right knee so that it runs parallel to the mat. You will now be in a classic lunge pose. Hold the pose for a moment. Then, do the same thing with your left leg— bring it forward. Now, repeat your original movements with your right leg. You will be mimicking the act of ‘walking’ forwards with your lunges. 

Whether your fitness goals are to learn exercises to burn belly fat, gain muscle, pick up new skills, or meet like-minded athletes, Bodyfit By KIM is the place for you. Here, we don’t believe in old-fashioned gym memberships and contracts. Instead, each of our athletes is a partner here: and partners get all sorts of excellent benefits. 

Why It’s Important To Time Your Workouts

How long you should exercise can vary by the exercise, but there’s no doubt about it, there is a sweet spot, where it’s the perfect amount of time. That’s why you should time your workouts to make sure you’re getting the right amount without overdoing it. 

Of course, you have to make sure that you’re exercising. If you’re going to the gym, spending time walking around, or even talking to others, with a few exercises in between, you aren’t getting the same amount of exercise as someone who focuses totally on the workout.

If You’re Not Working Out Hard Enough, You Can Do Your Routine Without Breaking A Sweat.

A heart rate monitor is a help to see how fast your heart is beating, but you can perform a simple test. If you can easily talk or even sing while you’re working out, you’re not pushing yourself enough. You should also feel a little sore the next day, but not in excruciating pain. 

If you push yourself too hard, you won’t notice any progress and your exercises will get more difficult. You’ll strike the brick wall sooner. Don’t attempt to push through it, especially if you’re starting to dislike working out. Make sure you give yourself a day or two off from the gym.

Long Hours And “Living At The Gym” Every Day May Set You Back.

You’ve heard of too much of a good thing? Well, that can be true of exercise. When you do a tough workout, particularly when you’re working on building strength, your body needs downtime to rest and rebuild. A tough workout, while burning off the hormones of stress, creates other stresses. It can cause the immune system to be down for as long as 72 hours. Strength training, in particular, causes micro-tears in the muscle tissue that when repaired makes them stronger. If you don’t give your body that day or two rest between sessions, it can’t repair itself.

Overworking Can Cause Symptoms In Your Daily Life.

Not only will you start to hate working out if you’re overdoing it, but you’ll also start to develop a sour mood about everything. It’s similar to what you see when someone is on the verge of getting sick. There’s anger, irritability, and even depression. 

Your immune system may be compromised, causing you to become unwell more frequently, but most importantly, you will become exhausted more rapidly while going about your daily activities. It’s not like the typical exhaustion you get after working out; it’s more comprehensive.

  • When you’re considering how long to work out, only count the time you’re working out. It’s not about how long you’re in the gym because you do a lot of other things while you’re there, including getting dressed, warming up, and cooling down. It’s all about how you feel.
  • Working out too much can lead to losing muscle mass and increasing fat tissue. Unless that’s what you want from a program, it’s important not to overwork your body and get rest in between sessions.
  • Your workout time should be based on the intensity of the workout. The more intense the workout, the shorter the time you should do it. HIIT and other types of interval training should shorten the workout.
  • If you have a heart rate monitor, watch your resting rate. If your heart resting rate suddenly increases, your body is under stress. Cut back on the workout.

8 WAYS TO IMPROVE YOUR BARBELL BENCH PRESS

Everything from foot placement to where in your workout you perform the bench press makes a difference. So, if you’re going to be moving some serious weight, you better know what you’re doing.

For better or worse, people often gauge their strength by how much they can bench. Now, you could easily argue that the deadlift, squat, or row are all better measures of strength. But, that doesn’t mean that having a strong bench press doesn’t come with many benefits.

If you’re going to take on the big lifts in weight training, it helps to focus on the finer details, and that’s where the bench press tends to receive less coaching. And, it’s probably why the bench press seemingly claims more injury victims to shoulder and elbow problems.

For advice on how to make the move safer and help you become stronger, Here are their coaching tips for bench press training.

Master Your Setup

Whether you’re a beginner or a weight room warrior, it’s worth mastering your setup with an unloaded bar, according to Kim, author of Starting Strength: Basic Barbell Training. Checking your ego and knowing how to start could be the difference between no pain and a big bench or endless shoulder injuries.

And, because there are so many different chest exercises, such as flat bench press, incline bench press, and decline bench press, each setup will follow similar rules but feel slightly different and involve different loads (for example, you’ll be weaker on an incline bench than a flat bench). The small amount of time it takes under the bar will translate when you add weight.

Tip #1: Use A Shoulder-Width Grip

Shoulder joint injuries are common on many chest exercises, and especially with benching. If you want to keep your shoulder joint healthy, make sure you’re spacing your hands correctly.

According to Kim, most people’s hands are between 22 and 28 inches long. (A grip width of 32 inches is allowed in competitive powerlifting.) We bring this up because most people’s grips are either too tight, putting additional pressure on their delts (front portion of the shoulder), or too wide, creating an inefficient bar path and increasing the risk of injury.

Tip #2: Screw Your Feet Into The Floor

Many people like putting their feet on the bench to remove the arch in their back. Are there exceptions when you might need to put your feet on the bench? Sure. But, in general, the best anchor and leverage will come from “screwing” your feet into the floor and turning your legs and torso into a rigid, stable base. Your shins should form a nearly perpendicular line from the ground up.

Tip #3: Position Your Upper Back Flat Against The Bench

Your back plays a key role in the bench press. As you lower the bar, think about “rowing” the weight to your chest. More on this soon.

Also important to note: Your lower back will come up slightly, due to its natural arch. This is OK.

Tip #4: Fix Your Eyes on The Ceiling

“One of the biggest errors people make is to try to follow the bar with their eyes,” Rippetoe says. Instead, have them look up at the ceiling as the barbell comes out of the rack. Then, take a mental picture of where the bar is about the ceiling. 

Improve Your Bench Press Technique

Stretches and core work have more visible subtleties, but the bench press is a very complex exercise, and most people overlook the small details that make a huge impact. Here are all of the insider tips that will come in handy once you’ve racked the bar and are ready to lift more weight.

Tip #5: Think Chest Up and Tension In Your Back

By pushing your shoulders back below the bar, you’ll maintain your chest high.

“We focus on ‘chest up’ because it improves the mechanics of the move,” Kim says. From a “chest up” position, the bar’s path is a shorter, straight line, which is what makes the lift more efficient.

Instead of just lowering the bar, imagine doing a cable row as you lower the bar to your chest. This creates tension in your back, which will give you leverage and increase strength.

Take a deep breath, driving your chest upwards and pulling your shoulder blades back and down into the bench. For a full range of motion, you’ll want to bring the bar just above your chest, even lightly touching it to help maximize a full stretch in your chest.

Tip #6: Don’t Bench Press First In Your Workout

Before you try the bench press, consider doing some additional workouts for your chest, back, and shoulders. This doesn’t mean you should absolutely exhaust your muscles, but it does mean you should stimulate everything in your upper body in a way that reduces your risk of damage.

After all, you’ve probably had more than a few workouts where you haven’t done the most thorough warm up

Simple movements like pushups and band pull apart can be a great way to prime your body. If you can, add some low volume explosive movements, such as 3-5 reps of med ball chest press (throwing the med ball like a chest pass either into the floor or a wall).

Tip #7: Keep Your Elbows Between a 45- and 70-Degree Angle

Many people bench with their elbows at 90 degrees. This sets people up for their shoulders to internally rotate and cause pain. The angle of your elbow matters a lot, as does the alignment of your wrists, shoulders, and elbows. This will slightly change the way your range of motion feels, but it’s the best way to maintain the health of your shoulder joint, wrists, and elbows.

Maintaining a straight line between the shoulders and wrists ensures that all of the force from the push is straight to the bar.

Tip #8: Remember to Use Your Legs

The bench press is intended to increase upper-body muscle, but it’s hardly a yet another concert. When benching, the legs can—and should—get involved, contrary to common perception.

Much like when you set yourself up in the starting position, you want to create lower body tension throughout the entire motion. Keeping your feet flat on the floor, your legs should press into the ground, which will transfer the force through your hips to help reinforce the tension on your back.

Tips for Minimizing Muscle Soreness after Exercise

Whether you are a pro athlete or maintaining good health with regular workouts, it’s common to feel post-exercise muscle soreness. A change in intensity or activity activates the muscles in different ways and might engage new muscles.

As a result, small tears in the muscle fibers occur. This response is healthy because it helps the muscle grow and get stronger. But you’ll feel the effects of it for a few days.

How Long Does Muscle Soreness Last?

You might notice muscle soreness immediately after your exercise session – known as acute soreness. Within 12 hours after you finish exercising, it’s common for the muscles to tighten up or start aching. Most people find that the soreness peaks between 48 – 72 hours later. This pain is known as delayed-onset muscle soreness.

The length of recovery depends on your overall fitness and the intensity of your exercise session. Sometimes, the discomfort improves quickly. Other times, it takes a few days until you are back to normal.

Tips to Speed Up Your Recovery

You can do a few things to speed up your recovery time and get back to your regular exercise routine again. Try these tips to find the muscle soreness recovery that works best for you:

Stretch the Muscles

Gentle stretching is beneficial to loosen up the muscles and improve your flexibility. Stretch at the end of your workout and again when you feel you need to loosen things up. It can be helpful to stretch first thing in the morning and again before bed. Also, proactively stretch before future workouts to minimize muscle soreness later on.

Ice and Heat

Applying cold and warm compresses to the muscles can help with recovery. Ice reduces inflammation and swelling. Heat increases blood flow. Try placing an ice pack on the affected muscles for 15 minutes. Also, take a hot bath with Epsom salt to loosen things up.

Pain Medications

If the pain is interfering with your daily activities, you might take over-the-counter medications. Follow the dosage instructions for nonsteroidal anti-inflammatories (NSAIDs) such as Advil or generic ibuprofen.

Rest and Recovery

Allow yourself time to recover so you don’t hurt your muscles, even if you’re excited to continue your workout. To allow the muscles to regenerate between training sessions, rest is just as crucial as the activity. Pay attention to your body and create a fitness routine that helps you feel good.

Try a Foam Roller

Work out the soreness by massaging the muscles with a foam roller. This form of self-massage is beneficial for improving flexibility and reducing muscle fatigue. Place the foam roller on the floor, position your sore muscles over the roller, then gently move back and forth to work out the tender spot.

Philip Bierman – IFBB Physique Pro

My name is Philip Bierman and I became an IFBB Physique Pro in July of 2019.
I have been into fitness and lifting for as long as I can remember. I first started competing in 2017 on a whim. I had never eaten a healthy thing in my life. I went to a coach and told him I wanted to lean out for the summer and he actually talked me into trying my hand in competition. I’d always put time and work into my body and never realized it’s potential with the right nutritionist/coach. So I went for it.
 
I have been on a 2 year hiatus, from competing, due to covid and everything else. I travel for work and finding open gyms across the country seemed nearly impossible. I made due with however I could. At the same time, I started making excuses for myself and giving myself reasons to keep putting off a prep. I HATE healthy food. More than most everyone else. My food during all my preps was always terrible and bland. Which made it even more difficult to start back up.
 
Then I met Kim, recently. If you have the pleasure of knowing her, you already know what I’m about to say. Watching this woman’ work is truly inspiring. Her drive and determination is second to none. She immediately started pushing me to be better. I know A LOT of people in the fitness industry and I’ve had a few coaches throughout the last few years. Nobody has put so much time and effort into me the way she does. She sees something in me that I do not.
 
Being into fitness as long as I have, you always look for better and more creative ways to train and push your body. In the short amount of time that I’ve known her she’s taught me more than I’ve learned in years and years. My workouts were becoming monotonous. NOT ANYMORE. My workouts have been insane. I found her at the right time. She has me planning to finally step on my first pro stage. I haven’t decided on a date, but I am going to consult with her and come up with a game plan. 
 
One other thing she has taught me is that “prep food” doesn’t have to be disgusting. Since she has been working with me, I have actually enjoyed every single meal. Which, if you know me, you’d be extremely surprised by that. I’m a fatty at heart. BE SURE to ask her for her recipes and figure out how she does it. Her food is an absolute game changer!!! It doesn’t even feel like a prep. 
 
It is nice to finally have a coach that cares about their clients. She is always accountable when I have a question or a concern. 
 
If you have goals. Whether it be strength, weight loss, leaning out, toning, sculpting, bodybuilding, or even competing. There’s no other person that I’d recommend. She has truly shown me what drive truly is. She’s shown me that it doesn’t have to be hell. That it doesn’t have to taste bad or disgusting. She has shown me what my body is capable of. She has even helped me figure out how to prep and make it easier with my work travel. 
 
Trust me when I say, you won’t regret becoming her client. My body has changed drastically in the 6 weeks she has trained me. My body has never responded this quickly. 
 
Thank you for all your help Kim! I look forward to seeing what we can do in the future.
 
Phil Bierman
IFBB PHYSIQUE PRO

HOW TO STAY MOTIVATED WHEN YOU FINISH A FITNESS CHALLENGE

You finished Spring Slim Down and let’s just start by saying… hell yes!! Take a moment and hype yourself up. You committed to YOURSELF for 6 weeks and that is something to get pumped about. We know it can be hard to stay motivated in your workouts and nutrition, and regardless if you stuck with it for the full 6 weeks, did half of the challenge, or just a few days, you should be so proud!

HOW TO STAY MOTIVATED POST CHALLENGE

TAKE YOUR PROGRESS PHOTOS

First things first, grab your phone and take pictures of your success! Put on your favourite fitness outfit, or whatever makes you happy and optimistic. It’s a smart way to feel inspired if you keep track of your success during your wellness journey. One look back at where you started and how far you’ve come will inspire you to keep going!

No regrets if you didn’t take a picture at the start of the challenge. Try to include a picture of yourself from before the challenge. Still, from now on, keep an eye on your success! And, most importantly, remember to SMILE! Be proud of yourself and your amazing body, no matter where you are on your journey. We can’t wait to see all of your achievements in the challenge!

DON’T FALL BACK INTO BAD NUTRITION HABITS

For 6 weeks healthy nutrition has been top of mind as we’ve completed the 7 Day Slim Down and the Hot Body Meal Plan. Focusing on nutrition is SO crucial to see results – it’s not just about your workouts! Now that Spring Slim Down is over and we have completed our meal plans, it’s easy to fall back into old nutrition habits. That’s exactly why we’re continuing post-challenge with the Guiltless Nutrition Guide and Recipe Book!

The Guiltless Guide varies from the other two meal plans in that it is a book of 130+ nutritious recipes that you can prepare at any time. This plan is adaptable, so you can personalize your meals. If you have a hankering for tacos? There’s a way to do so. Dessert of cookies? That’s it, we’ve got it. Is it possible to eat pancakes for breakfast? It’s in there somewhere. There is enough for all.

If you enjoy the structure of a daily meal plan, you can ALWAYS come back to the 7 Day Slim Down and Hot Body Meal Plan whenever you’d like to.

CONTINUE YOUR WORKOUTS

Spring Slim Down is over but you can still challenge yourself in online Gym Application If you need a little push to stay motivated, we have lots of Bonus Sweets that you can add to your regular sweat sesh schedule.

Your daily workouts will stay the same with your premium workout and Daily 10 – just add in a bonus sweat for an extra push and you’ll get the same experience as during a challenge. Your app still totally functions the same, so make sure to explore and enjoy all of the fun challenges.

 

5 Question Types to Help Motivate and Engage Clients

Both recently certified health and wellness coaches and experienced health coaches may find themselves in situations where they feel resistance from a client to change. 

Rather than assuming that the client is “difficult,” you may want to examine your coaching techniques and mindset. One technique that can help create a safe space with your client while also allowing you to understand the barriers, difficulties, and confidence levels to adopt new health behaviors is motivational interviewing. 

Motivational interviewing is a technique used by health professionals to create a safe space with open communication that recognizes your clients’ agency and self-efficacy regarding the if, when, how, and what of change. It also is a space to bring the social determinants of health out into the open. Through effective motivational interviewing, you help clients verbalize barriers and other factors that are out of their control that may influence their health. 

The questions in this article are based on motivational interviewing techniques for healthcare professionals. 

 

5 Core Skills of Motivational Interviewing

When you master motivational interviewing, you shift from being a director to a guide. Strengthening the five core skills of motivational interviewing can help you make that shift. The five core skills are: 

  1. Asking open-ended questions: Questions should allow clients to reflect on how and why they might change. 
  2. Listening reflectively: Understand your client’s experience, and acknowledge when you can’t due to your own implicit biases and privilege. Use reflective listening statements that show you understand what your client is going through and roll with the resistance. For example, “Cooking meals at home just feels like too much to manage right now.” Avoid offering advice here. Reflective listening shows empathy. Encourage elaboration when client’s responses are vague or when they are showing resistance. 
  3. Providing affirmations: Affirmations are a great way to express empathy when your clients are going through a difficult time and demonstrate to your client that you recognize an aspect of their personalities or actions that might encourage them. Use them to recognize and celebrate your client’s accomplishments, including when they don’t see them as accomplishments at first. 
  4. Inform with permission. Ask permission to provide information to your client. Give them options for where to start. After you’ve provided information on a topic, ask your client to share reflections on what they think that information might mean to them. 
  5. Summarizing: Recap what your client expressed, and allow them to correct any misunderstandings. Depending on the goal of the session, it may be helpful to use summaries before leading into open-ended statements such as “I am wondering what you think your next step should be.”

Introduction to the 7 Dimensions of Wellness

The National Wellness Institute promotes six dimensions of wellness: emotional, occupational, physical, social, intellectual, and spiritual. 

By addressing the dimensions of wellness in our lives, we build a holistic sense of wellness that speaks to individual and community fulfillment. Western Connecticut State University (WCSU) adds cultural wellness as the seventh dimension of wellness to shed light on the vital role of cultural belonging, acceptance, appreciation, and the embracement of cultural differences in wellness. WCSU also includes environmental wellness instead of occupational wellness in their definition. In the descriptions below, environmental wellness is encompassed in social, interpersonal wellness. 

Below is a brief description of the seven areas of wellness: 

  1. Physical wellness: Learning about and adopting practices that allow for optimal growth, development, and maintenance of bodily tissues. It also encompasses following through with healing practices. This includes eating habits, physical activity, rest, and medical and non-medical self-care. 
  2. Emotional wellness: Developing awareness and acceptance of one’s feelings. Some of the signs of emotional wellness include a capacity to manage feelings, acknowledging limitations, developing autonomy, and effectively coping with stress. 
  3. Occupational wellness: Contributing unique skills, gifts, talents, and passions to the community and world through work or occupation. A person’s occupation is felt to be meaningful and rewarding. 
  4. Interpersonal and social wellness: Developing effective communication skills fosters a capacity for close and intimate relationships and cultivates a support network. Contributes to the well-being of the communities around them, including taking actions that protect the environment. 
  5. Intellectual wellness: Characterized by an openness to new ideas, a capacity to question, think critically, change a way of thinking, and the motivation to learn new skills and understand new perspectives. 
  6. Spiritual wellness: Possesses guiding principles, beliefs, and values that give purpose to human existence while developing the capacity to love and feel compassion, empathy, forgiveness, and joy. It includes the development of a worldview that is consistent with those values while also respecting differences in spiritual beliefs.    
  7. Cultural wellness: Developing a meaningful sense of cultural belonging, acceptance, appreciation, and embracement of cultural differences. 

What Does A Bodybuilding Trainer Do?

Many people seek advice from the internet, so their education on building muscle often comes from an amalgamation of information. The knowledge can be that of amateur fitness buffs or just those who feel they have a good understanding – but don’t possess certifications.

It’s essential to be the certified, educated foundation for a bodybuilder’s success. Here are a few things a bodybuilding trainer or bodybuilding specialist does:

  • Provides accountability: A bodybuilding coach watches their clients’ progressions, monitors that they’re sticking to the tailored plan, and pushes them to work harder to have fitness progress.

    You’re there to keep them focused and get them in the best shape possible to achieve bodybuilding success.

  • Provide objective training: When clients choose to bodybuild by themselves, they have emotions that get in the way. As a bodybuilding trainer, it’s crucial to be that objective sense that omits any constant self-criticism from which your client may suffer. You are a neutral party, which can help them keep track of their goals by honing in on the fitness aspects they may be overlooking.
  • Sets goals: Based on your education and certification, you’ll be able to set goals for your client. These might include workout regimens, specific weights at particular times, nutrition plans, nutrient timing, precise exercises, and more.

    Your knowledge and expertise will help your client gain strength and shed fat to become a successful bodybuilder.

  • Offers efficiency: Time is of the essence when it comes to physical fitness and bodybuilding. Your clients will have hired you to be their quick answer – they don’t want to spend hours researching what to do and how to do it.

    You’re highly educated, and they look to you to provide them with the best methods to get them in shape and reaching their goals.

  • Pushes their limits: This goes along with accountability. If someone is working out alone, they’re much more likely to work harder if they have you, as a bodybuilding coach, pushing them beyond their usual limitations in a skilled and safe way.