fat burning workouts
     

 

Fat Burning Workouts

By Yuri Elkaim, BPHE, CK, RHN

Fat Burning Workouts that Actually Burn Fat

If you are sick and tired of doing the same fat burning workouts and not achieving your weight loss goals, then you should continue reading this article.

A critical element that many people overlook in their workouts is structure. Structure is important in all facets of life. For instance, in the English language the structure of sentences can lead to different meanings even if the words are exactly the same.

"Jack ate a bowl of cereal for breakfast." We understand this perfectly. But what if the words read "Jack ate breakfast for a bowl of cereal." This doesn't make sense and is no longer effective as a sentence.

A similar phenomenon occurs with exercise and workout structure, especially if you're looking to lose weight. When it comes to losing weight the ultimate goal is to burn lots of calories in your workouts while developing lean muscle through resistance training and boosting your immediate metabolic rate through high intensity cardio training.

But what different kinds of fat burning workouts are you required to carry out and exactly how are you supposed to structure them for maximum results? It's a common query and even more common mistake that quite a few people make.

One of the reasons why high intensity circuit training is one of the best fat burning workouts you can do is because it is specifically structured to enable your body to burn fat (not muscle) in the least amount of time possible.

This is accomplished through 2 critical components. Short and intense followed by exhilarating interval training workouts. In all, good fat burning workouts take no more than 45 minutes to complete.

The Critical Element to Your Fat Burning Workouts

Many people feel that resistance training isn't necessary for fat burning. This is an unfortunate belief because at the end of the day it is lean muscle that will burn more calories than anything else you do.

If you want to shed fat, the key to getting the most out of your resistance training workouts is to set them up in a circuit training fashion. This means that you take a number of exercises (let's say 6) and complete 1 set of each exercise and then move on to the next one without much rest in between. This set up gives an incredible aerobic training effect while stimulating your muscles to become leaner and stronger.

I like to encourage my clients to use a time interval rather a number of reps for their sets. For instance, doing as many push-ups as possible in 30 seconds instead of saying just 15 reps. This makes the workout relative to your own fitness level. Using time intervals enables you to give your best possible effort during the time given. And as you get fitter you will be able to perform more work, and thus burn more calories, in the given interval or set.

Sneak Peak of a Kick-Butt Fat Burning Workout

Here is one of my favourite fat burning workouts for you to enjoy

Warm-up: 5 min light cardio

Circuit training fat burning workout: perform as many reps as possible in the 30-second set, rest 15 seconds, and move on to the next exercise. Rest 2 minutes after all exercises are completed once. Repeat for a 2nd set.

1. Push-ups
2. Ball squats with biceps curls
3. Side bridge
4. Lunge walks with lateral raises
5. Stability ball crunches
6. Stability ball hamstring roll-ins

Interval cardio training: any cardio machine

10 minutes total
30 seconds hard: 30 seconds easy recovery

Total workout time: 40 minutes

I wanted to give you another example of an awesome fat burning workout from my Fitter U Fitness program that will help you shed the pounds in no time!
(Cardio warm-up: 5 minutes)

COMPLEX #1

Lunge Walks with lateral raises x 8 reps on each leg (16 total)
Pull-ups x maximum reps

COMPLEX #2

Squat presses x 8 reps
Dumbbell push-ups x maximum reps

COMPLEX #3

Turkish get-ups x 8 reps on each side (16 total)
Step-ups with knee drive and biceps curl x 8 reps on each side (16 total)

INTERVAL TRAINING (on a cardio machine)

20 seconds @ 100% : 40 seconds @ 60% x 10 = 10 minutes

So there you go. That's another example of a workout that is guaranteed to burn maximum amounts of calories while ensuring that you get stronger and preserve (and grow) your lean muscle. This workout should only take you about 45 minutes. Repeat it 2-3 times per week and start losing burning fat a lot faster than everyone else who is spending their days doing sit ups!
For more amazing fat burning workouts, please visit www.FitterUFitness.com today!

fat burning workouts

 

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