Click http://www.drmarkhoward.net to transform your life and http://www.work-out-routines.com for fat burning exercises. There are three main areas of your life for permanent effective fat loss; Health, Diet and Exercise - The Fat Meltdown Trilogy. This presentation offers a brief overview of exercise issues that affect fat loss and what you can do about them. If you like my presentation please view my other ones on Health and Diet, click the like button and tweet them. Thank you!

1. Fat Meltdown Trilogy : 3. Exercise
by
Dr. Mark Howard
Personal Trainer Costa Blanca
work-out-routines.com

2. Fat Meltdown : Introduction
• I have created 4 presentations on factors that affect fat loss:
– Fat Meltdown Trilogy (Summary)
– 1. Health
– 2. Diet
– 3. Exercise (this presentation)
• The goal of these is to educate and help you to lose weight

3. Exercise : Physical Ability
• Exercise level needs to be matched to your physical ability
• If you are otherwise healthy it depends on your
– Skeletal system
– Muscular and nervous system
– Cardiovascular system
– Respiratory system

4. Exercise : Physical Ability
Skeletal system
Muscular and nervous system
Cardiovascular system
Respiratory system

5. Exercise : Physical Ability
• Whatever your ability there is a workout routine just for you
– Physical problems will only heal properly with exercise
• Your workout routine should:
– Take into consideration your ability
– Consist of balanced exercise sets and if necessary extra
exercises to address your weaknesses
– Contribute to your main objective of burning fat
– Involve a level of intensity and time that you can commit to
in the long run and enjoyable enough to keep you going

6. Exercise : Motivation
• Motivation = am I willing to invest time/energy/money into an
activity based on my perception of the pain/gain balance?
• The secret is simply to minimise the pain/maximise the gain!
• You can change your perspective by focusing on the positive
aspects of how you feel after exercising (the high) and how
great you look or how great someone else says you look
• Minimising the real pain and maximising the real gain can be
achieved with a whole variety of methods and techniques to
make exercise easier and I address these next

7. Exercise : Motivation
• Clearly identify what you really want and why you want it e.g.
visualise a wedding where you look and feel stunning
• With the help of a personal trainer or your own research
translate this need into a quantifiable objective such as your
ideal waist size and set start and end dates
• Create a chart with dates along the bottom (e.g. weeks) and
your waist size on the Y axis, pin this up and update it!
• Brainstorm a list of changes you can make to your diet and
weekly schedule to be more active (e.g. exercise, hobbies)

8. Exercise : Motivation
• Create a weekly plan with the days of the week along the
columns and times of the day in hourly increments in the rows
• Shade in the times when you have no possibility to do any
sort of exercise (e.g. you are at work)
• Identify what you do in the remaining time and mark 3 times
during the week when you can spare 1 hour for your workout
• With your framework for how you want to spend your time and
a list of changes (e.g. diet) get your family to buy into it
• Remember that YOU are the only one that ultimately decides
your priorities

9. Exercise : Motivation
• Analyse how you spend your remaining time and try to
incorporate the hobbies and activities you listed earlier
• Work with a personal trainer to educate yourself on weight
loss and ensure that you consider all the possible lifestyle
changes and workout routines that suit you
• The gym is NOT the only option you have for exercising and
NOT always the best place to exercise
• Many people prefer the freedom, efficiency and low cost of
exercising at home, in the park or on the beach for example

10. Exercise : Weight Loss Workout Routines
• It seems fashionable at the moment to say that long slow
cardio is dead but let me set the records straight:
– ALL exercise uses energy and once your short term
energy stores are used up you will burn fat
– Obviously training intensely, with short breaks between
exercises and heavy weights will burn more fat
(immediately and later because of a higher metabolism)
– BUT not everyone has the ability (or motivation) to do this
• You need to find equipment that you are comfortable with, use
workout routines that you enjoy and regularly change your
routines (e.g. 10 weeks) to encourage muscle growth

11. Exercise : Weight Loss Workout Routines
• Exercise as intensely as you can without losing the correct
form and initially I recommend using a personal trainer
• Ideally use compound free weight or kettlebell exercises that
involve multiple muscles (e.g. lunges with dumbells) rather
than isolation exercises (e.g. bicep curls) or gym machines
• The secret to long term weight loss is not just the
effectiveness of the workout routine but more importantly your
ability to create a long term habit of working out
• Remember that an active lifestyle and a healthy diet offers the
greater potential for fat loss e.g. hiking, a multitude of lifestyle
changes such as walking instead of using the car

12. Exercise : Summary
• Before beginning your workout routines ask a fitness
professional (e.g. personal trainer) to assess your physical ability
• If you have specific medical problems discuss them with a
medical professional as well
• Determine what type of workout routines (exercise equipment
and exercises) you enjoy and match your ability and needs
• Develop a positive attitude to exercise by forcing yourself to
focus on enjoyable aspects and benefits that are important to you
• Use visualisation methods to understand exactly what you really
want to achieve and why and then pin the reasons on the wall!
• Translate your want into an objective by quantifying it

13. Exercise : Summary
• Turn your objective into a plan with a measure you can track
over time and a weekly plan to reserve time slots for exercise,
hobbies and activities (pin both of them up!)
• Brainstorm a list of lifestyle changes you could make, pin
them up and discuss them with your family
• Use compound exercises and train as intensely as you
(safely) can for muscle growth (more muscles = more fat
burning), more energy consumption and a higher metabolism
• Take a look at my other presentations for more information

14. work-out-routines.com
Fat Meltdown Trilogy : 3. Exercise
Dr. Mark Howard
Personal Trainer Costa Blanca
Transform your fitness, wellness and life by visiting