Heather Picken

Q.
I have been recently sidelined with an
running injury that limits my weight bearing cardio.
Any suggestions on ways to
keep metabolism high?

A.
If you are limited to cardio machines with an injury
some options you have are the bike which allows you
to take a break from putting any of your own body weight.
Depending on the severity of your injury you could also do
the eliptical machine. This will take pressure off of your knees
as well.

If cardio movements are out of the question, make sure that
you keep your weight training in regardless and this will keep
you metabolism high. I think many women confuse what really
raises their metabolism and the truth is that your metabolism
is increased more through weight training as opposed to cardio.

When you are doing cardio your metabolism is only elevated for
about 1 or 2 hours after you're done. Whereas, weight training
your metabolism is going all throughout the day after your done!

You also want to make sure that you're taking in enough protein
and calories even if your exercising a little less. If your calories are
too low is won't be able to hold on to muscle and your metabolism
will slow down as a result. Keep your meals frequent throughout
the day.

With these tips you're sure to keep your metabolism high!

Posted by Heather Picken at 5:20 PM | Permalink | TrackBacks (0)

Q.
I've been exercising daily for an hour for
a month now, why can't I see my results?!

A.
I can understand how frustrating that can be!
You workout hard and you don't see results.

First off, what are the results you are looking for?
If you are looking to lose scale weight then you will
always be heartbroken. Step away from the scale,
in fact if you have one I suggest you put it in the closet
or better yet throw it away. Many women have a scale
mentality. My goal is to change that and educate women
that muscle weighs more than fat. So, you can weigh 150
lbs and be a size 4, 6, or 8...it really doesn't matter.
You need to go by your clothing size and body fat!

If you understand that about the scale and you are not
seeing the results in the mirror and in your clothes as
you would like then I would look to see first what your
nutrition looks like. I get 99.9% of women that have this
challenge and it's mostly diet related. It typically because
they aren't eating enough! That's right...not enough calories.
If your not eating enough your body actually holds onto body
fat making it impossible to see any changes even if your
exercising like crazy too! As soon as you eat the right
amount of calories for your body to lose fat then you will
start to see and feel the changes. I go into further detail
in my 6-Week Fat-Burning & Instant Motivational System,
for women and also show you how eating more frequently
throughout the day will help your body to be more efficient
in burning fat!

Now, let's also look at what your workouts are like.
Are you training with enough intensity (meaning the last couple
of reps are the most challenging) if not then that is huge in
not seeing any changes and are you taking long breaks in
between your workouts? This diminishes the fat-burning affects.

What about cardio? Are you leisurely walking on the treadmill
for about an hour? If so, you can change up the pace by doing
a shorter cardio session with intervals that will have your body
burning more fat!

If you aren't seeing changes about every 3 weeks then you need to
adjust your entire nutrition and training program.

If you are still confused about what to do ...get all your answers here!

Posted by Heather Picken at 4:51 PM | Permalink | TrackBacks (0)

Q.
My legs are so fat.
What can I do to solve my problem?!

A.

When women store more body fat in their thighs it can
be very frustrating. However, with the right fat-burning
program you can slim down and reshape your thighs and
legs. I am not going to lie and say it will be very easy,but
it is completely possible and you just need to focus and
and be patient in the process.

First I would look and see what you current nutrition program
is and see if you are eating enough protein.

Many women I find aren't eating enough protein and without this
it will be very hard for you legs to get leaner...you need at least 1g
of protein per pound of body weight. In some cases I have had
women go up more, and this all depends on the amount of training
you are doing and how your body responds.

The next thing I would do is look at your overall caloric intake.
If you calories are too low, then it will be extremely hard to get
your legs and thighs leaner and it will actually hold on the fat.
I know that sounds counterintuitive but you need to eat enough
good clean calories in order to get your legs leaner.

From there, I would look and see what type of workouts you
are doing. Are you doing what I call "fat-burning workouts"
this simply means doing workouts with intensity.
In my 6- Week Fat Burning System For Women, I have specially
designed workouts that help with stubborn fat in the thighs that are much
better than your traditional workouts that don't get you the results
that you really desire.

Another thing is cardio. I find women's legs will actually get
bigger if they are doing too much and the wrong types of cardio.
If you are just doing steady state cardio (walking at the same pace)
then you will never reshape and lose the heaviness. The best way
to get your legs leaner with cardio are intervals and HITT.
This basically pushes your body and high speeds and back down for
a moderate pace. The intervals can last anywhere from 10 sec.-2 min.

Keep in mind also, that it takes the lower body more time to get leaner
that the upper body..so be patient.

Lastly, and most important is to focus on what you want...
not what you don't want. Instead of focusing on saying "My legs
are fat!"...It's better to say "My legs are getting leaner every day"
That might sound very simple, yet it's very powerful as whatever
you tell your mind to do it will do exactly that!

If you would like more information on how you can sculpt your
legs leaner and get instant motivation, please visit here

Posted by Heather Picken at 4:29 PM | Permalink | TrackBacks (0)

Q.
Should one begin with weight training or
cardio when working out?

A.

The best way to burn fat and get the
most out of your workouts is to do weight
training first and then cardio. The reason
you want to do it this way is because when you
are lifting you burn off what's called glycogen
(stored energy) then when that is burned off you
switch to cardio which primes your body to be a
fat-burning machine. Also, if you do cardio first,then
weight training it will be really hard to lift any weight
since you've burned off your glycogen so the workout
is essentially ineffective.

Now, you can also do cardio first thing in the morning
on an empty stomach then later in the afternoon or evening
do your weight training.

Another option is doing a boot camp style workout, which
is extremely effective in burning body fat, This type of workout
incorporates both weight training and cardio. Most women
I find aren't doing their workouts that are fat-burning..they are
just going through the motions. So make sure that you
are doing workouts that are intense!

In my 6-Week Fat-Burning System I give you exact types
of fat-burning workouts that burn 3.4x more fat than traditional
workouts. If you would like more information please visit:
http://www.mybodyisfitnow.com

Posted by Heather Picken at 11:12 AM | Permalink | TrackBacks (0)

(length 5:02 minutes)

Click here to listen...

Q.
Should one begin with weight training or
cardio when working out?

A.

The best way to burn fat and get the
most out of your workouts is to do weight
training first and then cardio. The reason
you want to do it this way is because when you
are lifting you burn off what's called glycogen
(stored energy) then when that is burned off you
switch to cardio which primes your body to be a
fat-burning machine.

Now, you can also do cardio first thing in the morning
on an empty stomach then later in the afternoon or evening
do your weight training.

Another option is doing a boot camp style workout, which
is extremely effective in burning body fat, This type of workout
incorporates both weight training and cardio. Most women
I find aren't doing their workouts that are fat-burning..they are
just going through the motions. So make sure that you
are doing workouts that are intense!

In my 6-Week Fat-Burning System I give you exact types
of fat-burning workouts that burn 3-4x more fat than traditional
workouts. If you would like more information please visit:
http://www.mybodyisfitnow.com

Posted by Heather Picken at 11:12 AM | Permalink | TrackBacks (0)

What are the best exercises to shape up the inner thighs and glutes?

A. For most women, these areas are the most challenging. However there are a few tricks that women should know if they truly want the best results in shaping up these areas.

1.Doing iso-lateral movements for legs (using one at a time) has been proven to produce amazing results! Do lunges, one leg presses, super-setting (performing 2 exercises back to back), leg exercises, and high reps. One of the best exercises for getting your butt to be firmer are squats.

2. Proper nutrition program is key in order to get the best results.

Get the best results for your body here: http://www.mybodyisfitnow.com

Posted by Heather Picken at 3:41 PM | Permalink | TrackBacks (0)

Q. I have been dieting for about 3 weeks and workout 3-4 times a week. I’ve lost 9lbs., but not a lot of inches. I still seem flabby. Does the weight come off first, then the inches?

A. First off, if you have been dieting for 3 weeks you should only lose approximately .5-2lbs. per week. Anymore than that is water and most likely muscle which when lost will slow down your metabolism so don't believe the programs that tell you they can take of 10lb. in 1 or 2 weeks because it's not real fat. You shouldn’t be too concerned about the weight on the scale, as you should your body fat. Muscle weighs more than fat as you could lose 5lbs. of fat and gain 5 lbs. of lean muscle and still be the same on the scale but you are leaner and that is really the key!

Your body fat which should be taken by a professional should be checked every week when you start your fat loss program. Don't make the mistake of just doing it once, the key is to keep monitoring your progress and a skilled person will know exactly what to change in your program by measuring your body fat and if they don't then find someone that does. By doing this you will be losing fat and not muscle which accounts for losing inches and looking “toned and lean” rather than smaller and flabbier.

For more information on how you can sculpt and lean,sexy and fit body visit http://www.mybodyisfitnow.com

Posted by Heather Picken at 3:37 PM | Permalink | TrackBacks (0)

Q.
I have been dieting for about 3 weeks and workout 3-4 times a week. I’ve lost 9lbs.,
but not a lot of inches. I still seem flabby.
Does the weight come off first, then the inches?

A.
First off, if you have been dieting for 3 weeks you should only lose
approximately .5-2lbs. per week. Anymore than that is water and
most likely muscle which when lost will slow down your metabolism.
You shouldn’t be too concerned about the weight on the scale,
as you should your body fat. Your body fat which should be taken
by a professional should be checked every week when you start your
fat loss program. By doing this you will be losing fat and not muscle
which accounts for losing inches and looking “toned and lean” rather
than smaller and flabbier.

Posted by Heather Picken at 11:30 PM | Permalink | TrackBacks (0)

Today's Q' & A' is Brought to you By My Friend Ryan Lee of Workout Pass

Click Here!

QUESTION:

What is the worst food?

ANSWER:

One of the worst foods that will stop you from losing belly fat
and reducing cellulite are dough nuts.
In my Fat-Burning System
I give foods a rating, in which I call 5 star foods
meaning 5 being the best and 1 the worst and dough nuts get a 1 star.

This type of food is both high in fat,sugar, and carbs..making it a deadly combination,
especially if you want to burn off body fat!

If you love dough nuts there is a secret in which
I show you how you can still enjoy them while burning fat.
You don't have to eliminate your favorite treats..you just have to know
how to incorporate them in your fat-burning program.

The more 5 & 4 STAR foods you are eating the faster
you will burn fat!

Keep your fat-burning questions coming!

Posted by Heather Picken at 8:33 PM | Permalink | TrackBacks (0)

We've all heard about metabolism and how it effects our fat loss. Did you know that the average
person's metabolism decreases every 10 years by 10% once they reach 25 years old.
So is it possible to increase it?

Yes it is! Don't think you have to live with a slower metabolism which contributes
to that extra belly fat too!

Here are 3 ways in which you can TURBO-CHARGE your metabolism:

1. Gain more lean muscle
If you gain 5-10lbs of lean muscle (not fat) then your body will be able to burn an extra 100 calories everyday. This can easily be done by regular weight training.

2. Food
The food you eat can make your metabolism faster! By eating the right combinations of food at the right time. Many women aren't fueling their bodies correctly and this is what causes the metabolic shutdown keeping the belly fat on. Most women I find are simply not eating enough protein to see fat-burning results.

3. Fat-Burning Exercise
If you keep doing the same exercise routine your body will get stuck. The key is to mix up
your workouts by not doing the same thing and keep your intensity up there!

P.S. Here's A Special Valentine's Day Gift: Fat-Burning Recipe

Chocolate Zucchini Loaf

Mix & soak for about 5 minutes:
4 egg whites
1/2 c. quick oats
1 tsp. Vanilla Extract

add:
1 small grated zucchini
1 T. Hershey's Dark Cocoa
4-8 pkts. Splenda
Sprinkle of cinnamon
1 T. Mini-Chocolate Chips

Mix w/fork

add:
1/2 tsp. Baking powder
1/4 tsp. Xanthan (optional)

Mix w/fork and pour into two Pam sprayed mini-loaf pans.
Bake at 350 for 30 min. Cool on wire rack before slicing.

Click Here To Learn More About Re-Setting Your Metabolism

Posted by Heather Picken at 2:51 PM | Permalink | TrackBacks (0)

Your Fat-Burning Questions Answered!

What is the best way to stay on my program when I am pressed for time?

One of the best ways you can save time during the week, especially when
you are on a busy schedule is to pick one day out of the week and go shopping
and prepare all of your food. Let's say you cook and season a tray of chicken breasts
and put them on a tray with some sweet potatoes by cooking in bulk you will be amazed
on how much time you will save during the week. In my 6-Week Fat-Burning System
I give a list of the healthiest recipes and spices to make your food taste great.
Healthy food doesn't have to taste bland at all...the SECRET is being creative!

Also when shopping try to get organic produce as it not only tastes better but it's better
for you. You can actually taste the difference when eating organic as opposed to regular
produce. The texture is different, smell, and you get a better sense of fullness with organic too.

***

Happy Valentine's Day to all single women (here's a FREE guide to online dating)
from my friend Amy Waterman,Relationship Expert
http://www.feelinglikeamillion.com/onlinedatingbonusbook.html

Posted by Heather Picken at 5:05 PM | Permalink | TrackBacks (0)

How much time each day should you spend on cardio?

This is a good question and it depends on what your goal is.
Are you looking just to keep yourself healthy and maintain your
current fitness condition?

If this is the case then generally 3x a week for about 30-45 minutes.

If your trying to burn off excess belly fat and get leaner then the amount
you have to do in order to accomplish your goals is going to vary.

For example you could start off with 30 minute intense sessions
6-7x a week.

Then from there monitor your progress and increase your duration
until you reach your goals. Once there you can then do a maintenance
program.

In my 6-Week Fat Burning System I give you 8 fat-burning cardio workouts
that blast belly fat in the most efficient way.

Posted by Heather Picken at 2:33 PM | Permalink | TrackBacks (0)

What is an easy way to lose weight for women on the go?

I get this question from many women who want to stay fit and don't have
a lot of time. First off I would figure out how many times during the week
that you can workout. For example, if you work a lot during the week try keeping
your workouts more towards the weekend. So your workout schedule could look
like this:

Wednesday, Friday, Saturday, & Sunday

Now as for duration of your workouts keep them 30-45minutes and focus on
what I call fat-burning workouts. In my 6-week fat-burning system
I have programs that are designed to give you a great workout
without wasting any of your time.

Don't make the mistake of focusing on all cardio (like walking).

This is NOT a fat-burning workout.
However, when you combine certain weight training exercises
in the right order you can get amazing results without wasting valuable time.

You can also construct your workouts doing them as a
full body workouts when you don't have a lot of time, instead
of working out legs one day then arms the next.

How do I stay with a program?

This is one of the things that women seem to have challenges with and that
is why I have created a unique system that helps women to achieve this.

What you need is this formula:
The right information
The right order
The right application

Most diets or programs fail because they do not provide the above steps.
If any of these steps are out of place then you will keep having this challenge.

I found the SECRET that 99% of diets/programs don't even address and that is
how to stay focused and on track. I realized even if you have the right
nutrition and exercise program in place but not the right application then you will
sabotage yourself. 97-98% of your habits and beliefs are in your subconscious mind
and not your conscious mind. So if you are telling yourself "I can't seem to stay
motivated" ..this is a subconscious belief even though on a conscious level you
really want to stay motivated and on track.

This goes beyond just thinking positively and setting goals and that is why
most programs out there fail you because they don't provide the right information
in the right order to stay on track and get results.

If you would like more information on how you can burn fat and stay motivated easily
please visit: http://www.mybodyisfitnow.com

Posted by Heather Picken at 5:33 PM | Permalink | TrackBacks (0)