Good Fat Burning Workouts
By Yuri Elkaim, BPHE, CK, RHN
Good Fat Burning Workouts That Burn Maximum Calories
Today we will be talking about good fat burning workouts for losing belly fat: sit ups or full body exercises. To do that we must talk about two principles; the first principle comes from physics and it is known as work. Work equals force times distance.
The second concept I want you to understand is that for roughly every liter of oxygen you consume, you will burn approximately 5 calories.
We are going to use 2 examples to illustrate this.
Let's look at the ball crunch or an abdominal crunch on the floor. When you think of work in the equation, think about calorie and energy expenditure. It is safe to assume that you will cover a distance of one foot while doing a ball crunch. When you extend around the ball and finish in somewhat of a seated position, that distance represents one foot in our example. I am going to assume the weight you are moving is 40 pounds, considering you are only moving your upper body.
That means that the work being done is approximately 40 lbs x 1 foot. Usually you would measure this in Newtons and metres in physics but I am going to make this easy to understand by using lbs and ft. So 40 lbs is the force and 1 foot is the distance which gives us 40 "Newton meters". I have fudged the data, but you get the idea.
Now, let's look at the example of a full body exercise such as a clean press. You start with the weights at floor level and end with them pushed above your head. It is an Olympic-type movement and I use a lot of them in my workouts.
In this case, let's say that we have 2 dumbells that are 25 lbs each and therefore a total weight of 50 lbs. This time the distance the person is covering is 7 feet. We are going to assume you are six feet tall in this example. The total distance from the floor to where you push the weights is 7 feet. This is where things get really interesting.
If we process the equation, we have 50 lbs x 7 feet which gives us a grand total of 350 Nm.
Look at the difference!
Good Fat Burning Workouts Don't Involve Crunches
A crunch gives us 40 while a clean press gives us 350. If these numbers represent energy expenditure over time, which one would you rather do if we are talking about burning maximum calories? How much work you do will determine how many calories you burn. Would you rather do 350 or 40?
A lot of people want to know how to get six pack abs without the pain and without the hard work. Well, you can't. That is the reality unless you are genetically gifted. You cannot get around strength training and cardio and eating healthily. Abdominal belts, sauna belts, and little abdominal movements do not work because of the work factor; because of this basic equation. Hard work is how it works.
The second component to this is that for every liter of oxygen you consume you burn 5 calories. In this case, because you are getting a lot of muscle involved you will need more oxygen to fuel the movement.
In this type of full body movement you are going to get a lot more oxygen in your body which means that you are going to burn a lot more calories during your workout. You will get the immediate benefits of huffing and puffing. That is a good sign and it means you are doing something fabulous for your body. You immediately know that you are doing more good for your body than when performing ab crunches. Don't forget that because you are getting more muscle involved, you are gaining more strength overall.
Abdominal crunches get you nothing. You are training your rectus abdominis muscle and that is it. There is very little energy expenditure when you do crunches. I have seen people spend hours in the gym doing crunches while talking and reading and that is just ridiculous.
If you are doing that, you are not going to see results and you are wasting precious hours of your life in the gym! Conversely, a good fat burning workout would be when you are unable to talk to someone else because you are huffing and puffing will produce results. That is what's going to burn calories and that is what's going to get you strong to fuel your metabolism and help you burn fat in the long run.
Can you get a six pack by doing ab crunches? The answer is absolutely not. You are only training your abdominals which means that you are going to get stronger abdominals but you are not going to see them because you are not burning fat.
The Secret to Good Fat Burning Workouts...
It comes down to full-body movements because you are able to do more work which is going to burn more calories. You are using more force and heavier weights over a greater distance than you would using the abdominal crunch when you do those full-body exercises.
When you get more muscle involved you will burn more calories because you are getting more oxygen into your body. That is what I have to say about this topic! It requires hard work, diligence, and a commitment to eating well. Good fat burning workouts at home (or in the gym) are the answer and I hope you take it to heart and start applying them today.