Rapid Weight Loss with Step Aerobics

Rapid Weight loss

With

StepAerobics

Complete Fitness Guide

Dedicated to my Parents

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Contents

1. Make Your Aerobic Exercise Fun and Exciting2. Basic Steps in Step Aerobics - Magical Tips For Reducing Your Weight3. Step Aerobics is Still One of the Best Workouts4. Step Aerobics - A Fast and Fun Way to Lose Weight5. Be Healthy Through Step-by-Step Aerobics Choreography6. 5 Best Cardio Exercises to Lose Belly Fat and Get Flatter Abs7. A HIIT Workout Routine - A High Intensity Cardio Alternative That Burns

Belly Fat in Half the Time8. 2 Super Intense Cardio Exercises You Can Do in Your Living Room!9. How to Get Six Pack Abs - 3 Tips For Sure Success10. 2 Intense Cardio Drills for Your Living Room Workouts!11. Best Swimming Workouts For Abs - Swimming Tips and Styles12. Walking With Ankle Weights - Benefits and Tips

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Chapter 1

Maybe you hate running and jogging, but you know that you need to get some exercise. Well, step aerobics may be just the thing for you. It is fast pace, you only need a step, and there are all kinds of workouts that you can do.

In order to begin step aerobics in your home, you simply need a great pair of shoes, your step platform, comfy clothes for working out, and some great music. Of course, before you start doing step aerobics, several things should be taken into consideration.

You need to consider how long it has been since you have done any exercising. If you have not exercised in a long time, don't start out with a hard routine. Start out with simple exercises so your body gets used to things. Then you can go on and increase the intensity later on.

Before starting out with your step aerobics each day, make sure that you take the time to warm up properly. Doing a routine of stretches will get your muscles ready. This way you don't injure yourself while you are doing the step aerobics.

It may be a good idea to talk to your doctor before you get started with step aerobics. Make sure you are healthy enough for this type of exercise. Also, if you have knee injuries, this may not be for you. Get your physicians permission before trying this out if you do have problems with your knees.

For those who are new to step aerobics, it is definitely a great idea to take a class. This way you can learn all the basics about this type of exercise. A professional can help you learn to perform this exercise the right way so you don't end up with injuries.

After you know the basics, it is perfectly fine to carry on your step aerobics at home. There are videos that you can purchase with routines that guide you through these exercises at home. If you need added motivation, get friends or family members to work out with you. Find the best heart monitor for you and figure out your target heart rate so you can maximize your workout.

There may be times when you get really tired while you are doing your step aerobics workout. If this happens, taking a break is a great idea. You can simply march in place and cool down a bit, and then get back to the exercises.

Once you are done with your workout, make sure that you take some time to cool down. You need to stretch again to give muscles a chance to cool off. Expect to be a bit sore, but if you have any extreme pain, make sure you get checked out before you do your next routine of step aerobics.

Chapter 2


Step Aerobics is basically the extension of the floor aerobics and for performing the exercises on this fitness program an elevated platform is used. The craze of step aerobics is increasing among women because it can really help them to tone down their problem areas like thighs, hips, legs and stomach. Stretching and Cardio exercises are also performed during the sessions in order to provide your body a complete workout. People who do not have the time to join a gym can perform the step aerobic exercises at home with the help of special tapes which can be played on the television.

Various basic steps are performed in the step aerobics work out session which are beneficial for all the parts of your body. Here I would mainly focus on some powerful step aerobics exercises that you must know about.

1. Up and down movementsUp and down movements are the simplest steps that you can perform. Your step platform should be four to ten inches in height and you can step up and down on it according to the rhythm and beat of the music. If you want to perform fast steps then you can increase the tempo of the music.

2. V StepsV steps are the next level of the basic up and down movements. While performing the steps you have to make a V. This step can also be done with L and S letters.

3. Knee liftsPerforming knee lifts on a stepper can really help you to burn a lot of calories from your body. In this exercise you have to step on the platform with one leg and lift the knee of the other leg.

4. KicksKicks are mainly beneficial for reducing the fat from your thighs and legs. Step on the platform with one leg and kick with the other leg. Repeat the exercise with your other leg.

5. LungeThis is another interesting step in which you have to lean forward and touch your toes from the top of the stepper. This exercise is very good for toning your stomach muscles.

6. Straddle downIn this exercise you have to climb the stepper and then you should keep one leg down from one side and the other leg from the other side.

7. Side LiftsIn this step you have to keep one leg on the platform and the other leg should be lifted to the opposite side. Repeat this exercise with alternately.

Chapter 3



The "Aerobic Step" exercise may seem like a thing of the past, but it can still be beneficial. Step aerobics is a high calorie burning exercise that is great for all skill levels. It does not require much instruction, and can be intensified by adding height to your step. To begin step aerobics, you will first need a step. You may also want to invest in risers, to make your step higher as you progress. Once you have your equipment, turn on some music and start moving.

Some common steps are: o The basic up and down motion o Knee lifts o Stepping off of the side of the step o Squats o Hopping over the step o Turning from side to side

All of these movements can be incorporated into your routine. One of the main factors is the pace and intensity at which you exercise. In order to receive the most benefit, you should exercise at a fast tempo.

Step aerobics works the butt, leg, and abdominal muscles. You can incorporate different moves to work more specific areas. Also, another great thing is that you can do it at your own home. The equipment is inexpensive and once you purchase it, there is no need for additional equipment.

There are several exercise DVD's and tapes available that can show you how to do step aerobics, but once you have the hang of it, you may prefer to do it on your own with your favorite music playing.

The step itself can be used of additional exercises. You can use it for the side plank raise, squats, stretches, and elevated push-ups.

Step aerobics really is a fun, fat burning routine that can help you loose weight and gain energy. Although it can be an incredible workout, you might want to take precaution if you have a history of bad knees. There can be some ground and pound, but just make sure you have some good workout shoes that absorb the contact. Also make sure that the steps you are using are wide and long, in rare cases if the box is not wide enough they can tip over.

Chapter 4

We all know that obesity is epidemic in North America, with the United States leading the way. The USA is the country with the most overweight people, and obese people on the planet. Almost 65% of the entire population are considered overweight and large portion are considered obese.

There are many factors that contribute to a person's weight, the tools made important elements for weight maintenance and weight control is diet and exercise. Because we consume more calories than we need, our bodies will store the excess as fat. Over time our bodies will start to


store more and more that which will then lead to overweight and obesity. Added to this problem is the fact that we do not get enough exercise, so we are consuming more calories than we're burning up, and we're sitting in front of the TV or the computer all day with very little activity. Inevitably this will lead to overweight and eventually obesity.

One of the best and most effective exercise routine you can employ in order to lose weight is aerobics. The term aerobics means with air. And it is sustained activity, that raises your heartbeat, for about 20 to 25 minutes. Aerobics is a great way to lose weight as it burns a lot of calories, increases your metabolic rate and make your body more efficient at burning fat even while you are at rest.

Step aerobics is even more effective at burning calories. Step aerobics uses a platform, or a step to perform aerobic, or dance like routines. The reason why step aerobics is so effective at burning fat is because it uses the principle of aerobics, which increases the heart rate, increases the amount of oxygen your body needs, while working the largest groups of muscles in the body. The thigh muscles, hamstring muscles, glut muscles, and have muscles are the largest groups of muscles in the body. The movement of these muscles require a lot of energy this energy is supplied by store calories in the body. So the more these muscles are used in more calories are burned in the body.

Step aerobic is also fun because you can move your favorite music, develop coronation, I new dance routines. You can also improve your balance, an endurance level with step aerobics. But I think the best part of step aerobics exercise is that you can do it from the comforts of your own home. If you have a video or DVD player, all you have to do is get a few step aerobics DVDs or video tapes, that costs a few bucks online and you can work out at home at your convenience and your privacy.

A lot of people shy away from step aerobics because they feel that it is high impact and can create problems for knees, what with the advance of proper shoes, and proper work out that form, you can still get a great workout doing step aerobics without the chance of damaging your knees. Having said that care should be taken whenever you are doing step aerobics and it is very important that you stretch and warm-up for release before beginning a step aerobics routine. This reduce the chances of you injuring yourself and damaging your knees. But once you follow these simple guidelines you can lose weight, get in shape, and increase your endurance within just six weeks of working out 3 to 4 times a week, for about 45 minutes each time.

Chapter 5

Have you heard about this step-by- step aerobics choreography and how it became so useful to many people? It is no secret to everybody how this Aerobic exercise can be used by a lot to improve their body and personality as a whole. Through science it is revealed that this exercise could really burn fats in just a couple of hours unlike those other ways like crunches and sit ups. It can also make a great impact in your body because of the ways on how it could help on detoxifying it. Detoxification cleans the bloodstream thus creating lower risks for inquiring heart



diseases, and other heart problems too. Also because of this, the body is covered against hypertension, cardiovascular illnesses, and other disorders. With these step-by- step aerobics choreography, instruction on how to do the exercise is no longer tough to follow. It has already been simplified so that it won't bring confusion to people as they follow it. Because of that, a healthier life will already be just a few inches away from our hands.

Step-by-step aerobics choreography are sufficient in the net nowadays. That is because of the reality that more and more people are already aware of their body's cries and its sensitiveness. These people have been looking for ways for them to feel revived and renewed once again. And a lot of them found it with Aerobics. These online sites answered the people's cries about the matter. Some of them would charge some bucks for it, but others would not. So there wouldn't be any problem if you don't have any budget for it. You can still have your ways for a healthier lifestyle for free. You only have to be sure that the site is really worth to be trusted and you really think it is worth to be invested. Medium of choreography lessons are usually in video clips but are also available in articles, blogs and even in sound clips. You can download these stuffs which you can always try at home without any hassle. With just a few clicks your choreography lessons will now be just beneath your palms already. It is just so nice that this step-by- step aerobics choreography can already be experienced without you leaving your own rooms. By just spending about 30 minutes and release sweat because of it, you are already assured of a better you after every session. That would be the best and sweetest gift you can give for your body without affecting or creating a hole in your pocket.

You need not to spend a lot of money for the betterment of your life. What you need is the right steps and the right time to do it. This aerobics choreography won't work perfectly if there would still be things you will not give up, like eating a lot. If you do well in your exercises but you're still adding some fats on your tummy then there would be a contradicting factor because of that. So you should also have that self-discipline. Another tip for a successful self-innovation would be for you to have patience and determination too.

Chapter 6

Choosing the right cardio exercises to lose belly fat in the fastest way possible can become something of a challenge. If you ask 5 people what their favorite cardiovascular workout is, you're likely to get 5 different answers. While enjoying yourself during your workout is very important to help you remain motivated on your goals, you need to choose the right workouts in order to maximize and accelerate your results.

In this article, I want to share with you what I believe are 5 of the best cardio exercises to lose belly fat. Do these and you will see fast results. I'm sure of it.

1. Running - This is the ultimate classic workout and one that never fails to deliver results. Running is a total body cardio workout and an intensive one at that. It's no wonder that running to lose belly fat is so effective. It burns a ton of calories and pushes your body. By adding an up-hill running segment to your workout and a sprinting segment, you'll be able to truly boost the fat burning results you will get from your running.


2. Rowing - The reason why I love rowing is that it's a strength and cardio workout rolled into one. You're working your back muscles all the time when you're rowing so you can expect to tone and sculpt your back and biceps as well as to burn a ton of body fat in the process.

3. Swimming - There are a number of reasons why I love swimming:

- It challenges the body in an entirely different way than running or walking does (and other dry land workout).

- It works your entire body and it an awesome strength building activity (have you see how swimmers look?)

- It's a low impact sport so if you happen to have joint issues, swimming may be the sport for you to try out.

4. Kickboxing - This is an awesome cardio workout to lose belly fat. The movements are less repetitive than most workouts and they help you workout your muscles in new ways, the kind that traditional cardio just doesn't do. This is also an excellent social activity so you may find it a lot more motivating than other cardiovascular activities that tend to be performed on your own.

5. Jumping rope - The reason why I love this little workout is that it's easy to perform, does not require access to a gym, pool, or to sign up to a class. In addition, in just a few minutes of jumping, you're going to be feeling that you're straining like crazy. You can even do this at home if you have a porch or a big enough room. Try out some rope jumping. You'll be sweating like crazy in minutes.

Chapter 7

Are you the person who gets on the treadmill and does a nice easy-paced jog for an hour? Are you proud when you see that you burned 1,000 calories in an hour? Bad news on two fronts... you wasted a lot more time than you needed to and you didn't really burn 1,000 calories.

Cardio machines are notoriously bad at estimating how many calories you burn in a given period of time. Even with an intense workout, 500-600 calories per hour is probably the most you will burn. What's the most efficient way to burn those calories? High intensity interval training combined with steady state cardio.

HIITCommonly referred to as HIIT, high intensity interval training involves periods of maximum effort combined with recovery periods of reduced effort. For example, you may sprint for 30 seconds and walk for 1 minute. The benefit of this type of cardio is that you have a significant after burn effect (EPOC) in which your body continues to burn calories well after your workout ends. You have to use caution in utilizing HIIT as you can quickly over train, something that doesn't happen with steady state cardio.



Steady State CardioSteady state cardio involves performing aerobic activity at a constant speed for a long period of time. It can have a valuable role in fat burning but only if you perform for long enough (1-2 hours). If you're looking for a time-efficient workout, it should only be done in conjunction with HIIT. The great part about HIIT is that it releases fatty acids into the bloodstream. Steady state cardio burns up those fatty acids. If you try to do steady state cardio without HIIT, it could take 20-30 minutes just to begin releasing those fatty acids. A short HIIT workout will flood your system with fatty acids that steady state cardio can easily burn.

Best Cardio Routine Involves HIIT and Steady State CardioMy preferred cardio routine involves 10 minutes of HIIT, 25 minutes of steady state, and another 10 minutes of lower intensity HIIT. For the first 10 minutes, I warm up for 2 minutes and then do 15 second sprints with 45 second jogging intervals for 8 minutes. I prefer to perform an all out sprint that leaves me gasping for breath to really increase HGH levels. HGH is a hormone that burns fat while preserving muscle mass. You should tone down the intensity if you are just starting HIIT training.

I then do 25 minutes of steady state cardio to burn the fatty acids that HIIT released into my bloodstream. Finally, I conclude with a less intense version of HIIT where I do 1 minute of fast paced jogging followed by 1 minute of light jogging for 10 minutes. This type of interval training burns up any remaining glycogen in my system to allow my body to burn even more fat after my workout.

Better Results, Less TimeBy doing a workout similar to the one above, you can really burn a lot of fat. It's a 45 minute routine but the after burn effect can really kick up the calorie burning. If you don't have time for a 45 minute workout, you could simply do 10 minutes of HIIT followed by 20 minutes of steady state cardio. Either way, a workout routine that combines HIIT with steady state cardio should provide a great alternative to long, boring cardio and will burn belly fat in much less time.

Chapter 8

If you are wanting a cardio workout that will kick your butt into shape and, at the same time, be something you can do right in your living room then you have got to engage in kettlebell cardio workouts. Thats right friend, I said you have to execute kettlebell cardio workouts right in your living room! Check out the following 2 super intense kettlebell cardio drills I have included here for you.

Intense Cardio Exercises!

1. Kettlebell Man Makers: Now before you start this intense cardio strength training drill in your living room you may want to make sure that you have a protective mat to place on the floor to prevent too much banging on your hardwoods or carpet. However, if you are one of those guys or girls who just don't give a flying rip then don't worry about it.

To execute the kettlebell man makers you will need the availability of a pair of bells of moderate intensity and a protective floor mat (unless you don't care) to place on the floor in your living room. From here simply place the bells between your legs with your stance obviously wider than the bells. Next, properly clean and rack the kettlebells up to your chest. From here you are simply going to return the bells back to the floor between your feet with them slightly out in front of your body. When you place them on the ground you are going to keep your hands on the bells and simply kick your feet back behind you extending your body into an upright push up position like you would when you perform a squat thrust. As soon as your legs are extended then simply kick them back up underneath your body to stand up and clean the bells all over again. You will quickly see why this is one intense cardio routine after only a few reps.

2. Alternating Kettlebell Snatches: If you are looking for a real heart pumping cardio drill that will cause you to break a sweat really fast then you just found it with this drill. In order to pull this particular kettlebell lift off you will first want to make sure that you are familiar with the single arm overhead kettlebell snatch lift. Assuming you are then for this drill you will want a pair of kettlebells of moderate intensity.

For this particular snatch lift there are a couple of variations, but I am only going to explain one. Begin this kettlebell cardio training drill by holding a bell in each hand. From here make sure that your stance is slightly wider than shoulder width apart. Next, forcefully flex and extend at your hips and knees to start the momentum of the lift. Allow the bells to partially swing and then commit to perform a normal snatch with one of the bells while leaving the other one hanging at your groin. Upon locking out the first snatched bell smoothly roll it off and allow it to descend between your legs like you would in a traditional swing lift. As that bell descends between your legs allow the resting bell to swing back between your legs with it and as the momentum brings both bells out from between your legs then snatch the opposite bell. Continue this movement pattern throughout the duration of the lift.

Chapter 9

One of the most popular questions I get asked, besides how to build muscle fast, is how to get six pack abs. There is no doubt about it, obtaining this difficult mission not only takes hard work, but also demonstrates that you clearly know what you are doing in the gym. Learning how to get six pack abs is definitely not the easiest thing in the world but it's also not the hardest, as long as you have a solid game plan and stick to it.

What are some of the keys to learning how to get six pack abs?

The first thing you absolutely must do is make the necessary changes to your diet.

Without a clean diet, six pack abs will never be yours. You must understand that while exercise is necessary, it's only going to take you to a certain point. Despite how many crunches or sit-up variations you perform, if you've got a solid layer of fat covering your stomach, your muscles are not going to be seen.

You should make sure to consume a lot of protein, which will help to keep your appetite under control. Then, add healthy fats and fruits and vegetables to keep your energy level running high. Just be sure that you are operating at a "calorie deficit" because you always want to burn more fat every day than you are adding to your body. This is one of the keys to losing weight and shedding the flab that is covering your stomach.

Step number two: perform a variety of exercises. Change up the exercises you perform on a regular basis.

It's okay for you to have certain "core" exercises that you like to stick with, but you should try to switch them up from week to week.

The chief reason for this is because your abdominal muscles adapt to change very quickly. As soon as they are finished adapting, you are going to stop seeing results - this is the truth about six pack abs.

Basically, you want to "keep your muscles guessing." This will get you faster results. You are slowing down your progress is you are performing the exact same exercises every time you go to the gym.

Step number three is to get your cardio in line. You simply will not get a chiseled stomach if you are not burning fat with the right cardio exercises. This isn't to say you should run out and start doing hours upon hours on the treadmill. We aren't aiming to turn you into a hamster here.

A few high-energy cardio sessions per week is all your really need to get those six pack abs you want. This can include sprint sessions, skipping rope, running up hills...ideally, these are exercises that you haven't done a lot of before, meaning they will "shock your system" (and your muscles) in a good way.

Yes, these are going to be much more intense than plodding along at a moderate pace while you read the fitness magazine of the week, but trust me, you will get results a thousand times faster.

Switch up the intensity for 20-40 seconds and then ramp it back down for a minute. You should repeat this process 8-10 times. Do this, and you've got a workout that will shed unwanted body fat quickly!

Keep these three factors in mind and apply them to your diet and exercise routine. If you want to know how to get six pack abs, this is where it all commences.

Chapter 10

If you are wanting to execute a serious cardiovascular workout that will get you 110% of the results in 50% of the time then you will want to implement the following 2 intense cardio drills while you are watching your favorite episodes of CSI or Dexter! This intense cardio workout can be applied most anywhere including in the comfort of your own living room. Keep reading if I have your attention.


Cardio Living Room Exercises!

1. Squat Thrust: If you are wanting to execute some truly intense cardio drills then you will want to start implementing the squat thrust calisthenic. This particular drill can be executed with no additional equipment and can get you into tip top cardiovascular shape. Begin this drill by first standing with your feet at shoulder width distance apart. Now this particular exercise involves 3 steps. Step 1 is crouching down from the standing position and placing your hands on the ground in front of you. Step 2 is kicking your feet back behind you extending your body into an upright push up position. Step 3 ends the repetition by you kicking your feet back up underneath your body in order for you to stand back up. All of this adds up to one hard hitting cardio workout after only a few reps.

2. Squat Jumps: If you are wanting another intense cardio drill to perform while you are watching your favorite episode of Dexter then you need to add in squat thrust. This is a hard hitting plyometric drill for you to perform that will get you some serious cardiovascular conditioning. Begin this drill once again by standing with your feet at shoulder width distance apart. From here simply initiate a counter movement with your arms by swinging them back as you descend down into a squat. This movement should be fast and explosive.

As soon as you descend down into the squat then immediately counter again by forcefully and powerfully exploding up out of the squat with enough force to elevate your body off of the ground. In order to do this make sure to triple extend at your hips, knees, and ankles in order to create the vertical force you need to elevate yourself up off of the ground. At this point also make sure to swing your arms forward to reach up above your head. When you land the squat do so heel to toe and triple flex at your hips, knees, and ankles to absorb the landing and set yourself up for the next immediate jump. All jumps should be performed in continuous succession without pause or rest.

If you haven't already started to implement these drills into your intense cardio workouts then you are missing out on some big hard body results. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart!

Chapter 11

Doing swimming workouts to get flat abs seems a bit strange. Aren't you supposed to do sit-ups or crunches to get flat abs?

The truth is that swimming is an excellent way to burn belly fat and finally see the abdominal muscles beneath. Excess belly fat is actually what's stopping you from having well defined, flat abs. Burn this excess flab off and you will have great abs.



This is all very well and true, and we've established that swimming can indeed help. However, not all swimming workouts are created equal. To get the very best results, you need to make sure you actually swim in the best way possible for you to shed belly fat in the fastest way possible.

So, what are the best swimming workouts for abs? How do you do them?

There are a number of tips and techniques you need to keep in mind:

1. Intensity is key - Unless you really push yourself hard in the pool, you will not get decent results. You will just be passing the time away in the pool. You may have fun, but your body won't be attracting any kind of attention around the pool any time soon.

2. Interval swimming - Interval training is a high effective form of cardio exercise with running, cycling, and other workouts. Swimming is no exception. What interval training means is that you change the pace of your workout every few moments. For instance, you swim very fast for a minute, then slow things down to a medium pace for 3-4 minutes. Then, you push yourself hard again, so on and so forth.

What interval training does is allow you to explore workout paces in which your body is straining against its limits, train your body in various intensities, and burn more calories in a shorter time.

3. Your swimming style is also important. Free style gives you the best ability to really push yourself into fast swimming. The breast stroke works your upper body very effectively. These are my two favorite swimming workout styles and I believe they can help you get awesome fat burning results.

4. Above all, you need to take swimming seriously. Treat it as a real workout, not a social activity. You're not there to splash around in the pool. You're there to workout hard. Do that, and the other tips I've outlined, and you will achieve better results with your swimming workouts.

Chapter 12

Walking to lose weight and burn fat is one of my favorite workouts. I love to feel the groundbeneath my feet and, unlike running, when you walk, it's much easier to notice your surroundings and enjoy the scenery.

However, for some people the amount of calories that you burn when walking is not high enough. One of the ways in which you can increase it is to wear ankle weights while walking. In this article I want to touch upon some of the benefits of walking with ankle weights and some tips on how to use them properly.

Benefits

1. One obvious benefits of walking with weights around your ankles is that it makes your walking a much tougher workout to do and one that will burn more calories and fat. Basically, you'll be able to burn more calories for the same number of minutes that you used to walk before.

2. Wearing weights also increases the muscular stimulation on your legs, so you're getting a better strength workout in addition to the cardiovascular element of walking. A double benefit.

3. Walking with ankle weights is great when you feel that you've reached a level of fitness that makes your current walking workouts seem easy and unchallenging. Instead of increasing your walking time, just use the weights for extra difficulty.

Tips on how to use ankle weights

1. While walking with ankle weights has benefits, it is also something that needs to be done wisely. Don't use heavy weights. You don't need them. This is not a strength workout but a cardio one. You're not supposed to make it hard on yourself to actually walk. This is just for the little extra stimulation, nothing more.

2. If you feel any pain in your legs or shins you need to stop using these ankle weights for a while. Don't ever put too much stress on your legs.

3. When you do wear ankle weights, they need to be tight around your ankles. Don't let them be loose and interfere with your stride.

4. If you're looking for an even greater challenge, try walking with ankle weights at an incline. This will give you and even greater workout.

Extra tip: ankle weights can also be used in a variety of lower body and abs exercises so if you already have them, make sure to use them for these types of exercises as well.

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Rapid Weight Loss with Step Aerobics