Steps For Fat Burning Exercises

Long duration low intensity cardio exercises burn fat while doing them. I recommend you not do these because they do not promote building muscle or burning fat after the exercise is over.

Standard cardio exercises like walking, only burn fat calories while performing the exercise. Try interval training instead, where you alternate short maximal bursts followed by active recovery periods of equal or longer duration. For instance you could sprint for 1 minute and then jog for 3 minutes and repeat this 4 minute interval 5 times for 20 minutes.

The advantages are; shorter workout time, burn more calories (in the form of carbohydrates), build muscle, increase endurance and burn fat calories for the next 24 – 48 hours. Your body will respond by using it’s fat stores to replace the burned fuel for the next day or so. When you increase your muscle you will also burn more calories at rest.

If you want to look like a sprinter then train like one. If you want that marathoner look then go for the long duration low intensity cardio.

I think the best fat burning, use every muscle in your body, weight lifting exercise there is, is the clean & jerk. If you’re on a time crunch and you have to get a workout done fast, just do 3 sets of these. Get this. Your moving a weight from the floor to overhead, 7 or 8 feet. Other lifts you’re moving the weight one third or half that distance. Plus you are using about every push and pull muscle in your body.

Try 3 sets of a weight you can do about 10 reps with, or go for time and try three 60 second rounds and see how many reps you can get in each round. Either way this is one killer workout.

For those of you who don’t know what clean and jerks are, it’s sort of like a deadlift, an upright row and a squat press all rolled into one. I don’t do a technically perfect olympic clean& jerk. My form is not perfect, but I do them for reps, not competition.

To burn fat, stick with the big compound exercises that work the whole body. Clean & Jerks, squats, deadlifts, and to a lesser degree, pullups, dips and benches. For instructions on these exercises, and others, check out, the No Nonsense Muscle Building program by Vince Delmonte.

I think that body weight exercises are your best bang for the buck, and the best program for them is Turbulence Training. The only equipment that you have to have for body weight exercises is your body, so you don’t even need to belong to a gym. Craig Ballantyne will set you up with workout routines that focus mainly, but not entirely, on bodyweight exercises to get you moving, and burning calories and building muscle, without having to join a gym or buying a lot of equipment. Turbulence Training will show you that bodyweight exercises can be the best fat burning exercises.

And of course none of this will do you any good if you don’t eat a clean diet. You can’t out train a bad diet, but, a clean diet will make up for a poor training plan. It’s pretty easy to down that 1,000 calorie pizza in a few minutes. You will never burn it off that fast. You can do all the fat burning exercises you want, if your eating habits are bad, you will never get the ripped look you are after. You might get stronger though.

Run 10 miles an hour for 3 minutes or maybe crank out 3 sets of reps for 60 seconds each of clean & jerks and see how you feel. If your lucky you might have burned 50 calories with all that work. Think twice before downing that pizza.

Tagged with: Aerobic exercise • Health • Physical exercise • weight loss

Filed under: weight loss

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