This guest blog post was written by fitness and nutrition author Jayson Hunter I have his permission to share it with you.

With summer quickly approaching women are breaking out their Mini Skirts and hoping they fit. Here are some of my best rapid fat loss tips for fitting into your mini skirts.

Losing weight fast is actually a simple process, but simple is not necessarily easy. There is effort involved.

Here are three weight loss keys for women to look sexy in a Mini Skirt:

1) Exercise

Women can lose weight just by following a nutrition plan on its own, but very few succeed at it and it takes much longer than when women eat properly and exercise as well. And not just getting on a treadmill for 30 minutes every other day. Though some women may lose weight this way it is not the most efficient use of your time. Nor does it maximize the ability to burn calories if you want to fit into that mini skirt.

The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 40 minutes on a treadmill. Also, the X factor in all this is that women will burn more calories per minute hours after they finished strength training because of the EPOC (Excess Post-exercise Oxygen Consumption) effect. Static exercise on a treadmill doesn’t produce this X factor. Did you know that research shows that interval strength training can elevate your metabolism for up to 40 hours after you complete your workout.

This means that your metabolism is elevated all the time 24 hours a day if you exercise every day or every other day. Now that is what you want to look great in that mini skirt.

This is a good thing, a very good thing. You see speeding up your metabolism is the key to losing weight quickly and keeping it off for a lifetime. As you get older your metabolism naturally starts slowing down. Stopping this natural metabolism slowdown will keep you from gaining that 5-10 pounds every year.

2) Keep a food journal

You will be amazed at what you consume and not even realize you did it until you write it down and reflect back on the day. Keeping a food log is critical to your successful trek of fitting into your mini skirts because if modifications need to be made you are able to evaluate and analyze. If weight loss changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal.

Make sure you record the quantities of what you eat and what you drink. Many people forget that there are calories and sometimes lots of calories in what you drink. Review your food journal at the end of every day and see what you did well and what you need to work more on. Make sure you note the changes you need to make for the next day so you can re-evaluate what you improved on the next day. This is a very important step to ensuring mini skirt success.

3) Follow the 90% rule

If you can follow a weight loss plan 90% of the time then that is enough for you to be successful. Women who find themselves breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. For most women this means you are allowed to cheat on your meals 4 times per week if you are eating 5 meals a day.

These are just 3 weight loss keys to looking great in that Mini Skirt this summer. Start implementing these mini skirt weight loss keys and before you know it you will be looking great and getting comments on how great you look in that mini skirt.

Click here for more weight loss tips and how to lose weight fast.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

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This guest blog post was written by fitness and nutrition author Rob Poulos I have his permission to share it with you.

Ask ten people what type of exercise they should be doing to burn fat and fire up their metabolism and they’ll all probably tell you the same thing. They’ll tell you that you need to do 30-40 minutes of moderately-paced aerobic exercise on a treadmill, elliptical machine, stair climber, etc. for 3-5 times per week.

They’ll probably also tell you that more is better…4 times per week would be better than 3, and 5 times per week would be even better.

People will tell you this because that’s been and continues to be the mainstream recommendation for fat burning by many fitness professionals. Get in a certain target heart rate and stay at that heart rate for 30 minutes or so, several times per week. I am here to tell you there is a better way.

Sure, you’ll burn some calories while you’re running to nowhere on a treadmill, but you won’t make a complete physique transformation with this type of exercise alone.

In fact, this type of exercise can actually be counterproductive to burning fat. Here are just a couple of reasons:
Long duration, lower intensity aerobics calls upon your stored body fat for energy during the sessions. While this may sound good, this can actually cause your body to create more body fat in reserve after the workout is over to have ready for your next workout. Yikes!

What’s worse, this type of exercise when done frequently as typically suggested, trains your cardiovascular system to be efficient. Again, while this sounds good, your heart and lungs can actually reduce their capacity for work as they are getting more efficient at doing easy work (your long duration, low intensity aerobic workouts), which reduces their ability to handle stress.

This can lead to a host of other problems including higher change of heart attack. You are only working within your current aerobic capacity because you’re never challenging it to go beyond what it’s capable of. And anything that is easy will not yield results even close to what’s challenging for the body to accomplish.

Instead, you should be challenging the body to increase its capacity, so that it is stronger and able to deal with stress more easily. How is this done?

The fastest and most efficient way to rev up your metabolism, burn fat faster, and develop lifelong health and fitness is to add lean muscle to your body through resistance training – period. You want life changing results in the quickest possible time? Get stronger and build some muscle. When you add lean muscle to your body you’ll be literally turning your body into a fat burning machine!

Let’s say that you were eating the amount of calories that allow you to maintain your current bodyweight, but began to add lean muscle to your body through proper resistance training…you’ll need to use some of those calories you’re eating to feed the new muscle, creating a calorie deficit in your body.

In addition, when you stimulate your body with proper resistance training like I teach my students, the repair and growth process will call upon your stored body fat for energy. This calorie deficit combined with the repair and growth process will allow you to burn fat all day long, every day. You’ll even get these fat burning effects when you’re sitting around doing nothing at all.

Also, properly conducted resistance training actually increases your heart and lung’s capacity for work. By placing intense demands on your body, it is forced into being ready for anything you throw at it. This makes you more resistant to cardiovascular health problems that plague most people…even those that exercise with aerobics frequently.

And the beauty is I’ve discovered that you don’t have to spend much time working out to get the fat loss effects, and strength and muscle gains that will create this environment…you can actually get it done with 2 or 3 weekly workouts that last between 20 and 30 minutes, and even less time at an advanced level.

And it’s easy to make this type of exercise part of your life because of its efficiency…and it will help keep you lean and healthy for the rest of it…muscle is the stuff that fat burning furnaces are made of! That I can promise you.

For more info on Rob’s program **click here**

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Well this is one of those really annoying things that I end up explaining a lot to people.

The ‘fat burning zone’, as is labelled on many cardio vascular machines, is supposedly the zone in which you burn more fat.

Strictly speaking the charts are right but they are also so very, very wrong. The fat burning zone on these charts relates to a percentage of maximal heart rate. These heart rate percentages are in turn based upon laboratory measures of the best level of exercise to burn the most amount of fat as a percentage.

Let’s start with the first problem. The % of heart rate that they recommend it based upon a prediction of your max heart rate. For this they use a very simple equation that your max heart rate is 220 minus your age. That would make my max heart rate 184 beats per min, yet just last week I got my heart rate up to 198 beats per minute. I don’t fit that projection. Therefore the prescribed heart rate level for my best fat loss percentage would be wrong.

It’s not just me, back when I was doing my thesis for my undergraduate degree, I studied 10 women in a raft of tests. Most noticeable was the heart rate differences but a prime example was the difference between two women of the same age.

They were both only 19 years old , so had a predicted max of 201, yet when I got them running to complete exhaustion (VO2 max test on treadmill) one peaked at 216 and the other at only 176 (and she puked in the face mask and collection apparatus (nasty clean up job).

So you can see heart rate can be hugely variable.

Secondly and most importantly the fat burning zone is a complete waste of time. I’ll show you why with a little maths…stick with me.

Let’s say you walk on the treadmill for an hour (in your fat burning zone) and you manage to burn 400 calories of which 70% were fat, you would have you burnt 280 calories of fat.

Then imagine you were to run fast (as fast as you could) for an hour on a treadmill and burnt 1200 calories, of which only 30% were made up of fat…you still burnt 360 calories of fat.

That’s 80 calories more fat, plus a whole heap more to boot!

So that’s it really, the fat burning zone is only good when viewed as a percentage not as a total amount of calories.

It’s like the old story about how survey groups used to confuse you with percentages i.e. 80% of users found that they had good results…what they didn’t tell you was that only 5 people were survey!!

We only care about total calories not percentages…the body burns calories not a percentage of those calories!

–This is an excerpt from my Fat Burn In 30 program designed for people who only have 30 minutes a day to exercise and want to lose fat.  The next course will be starting very soon, if you are interested get over to www.FatBurnIn30.com where you can get on the early notification list.

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