The 5 Best Exercises to Lose Fat
The Biggest Loser Fitness Program: Fast, Safe, and Effective Workouts to Target and Tone Your Trouble Spots
If you want to shed weight like “The Biggest Loser” here are the 5 best exercises to lose fat and get lean. Find out exactly what exercises to do to help you lower your body fat percentage. All you have to do is to pick a few that you like and start doing them today!
Cardio interval training
Your days of long hours of boring cardio are over. All you have to do to burn fat is shorter cardio interval training sessions. They are so effective that you only need 20 minutes 3 times a week.
Weight training
Weight training tones and defines the body and sheds away a lot of fat in return. The act of building muscle also boosts your metabolism and help you burn more calories and fat.
Circuit training
Circuit training is super effective for burning away fat. It combines cardio training with weight training to deliver a super effective fat burning workout. You can find a circuit in most gyms and health clubs, or you can just make your own.
Kick-box aerobics / Taebo
If you are a bit more adventurous, you might want to give kick-box aerobics a go. It is a high intensity exercise that burns away a lot of fat. If you are new to it, make sure that you take things slow in the beginning.
Dancing
What makes dancing such a good fat burning exercise is the fact that you can do it while having tons of fun. And if you enjoy an exercise you are bound to do it more often – making it more likely that you will burn fat that way.
All 5 of these exercises are excellent for burning off fat. Choose your favorite exercises and start implementing them today and you will start to burn calories and fat. Your diet is also very important if you want to lose fat. The best fat burning foods can help you to burn more fat with your diet. Here is one delicious recipe that contains fat burning foods.
Why Separate Cardio and Weight Training?
It feels great to get your workout over and done with in one session by combining a cardio and muscle training session at the gym.
But if you would like to burn maximum fat, get fit AND strengthen up you are better to work on your fitness and on your muscles in separate sessions rather than working them both on the same day.
That’s because research has shown overall calorie expenditure to be greater when you separate your workouts. It seems you get a metabolic boost each time you work out – and so combining sessions is counter-productive if you want to burn fat.
If you have too many time constraints to work out on separate days, be sure to carry out your weight training first while glycogen stores are highest to make better gains in strength.
Free Fat Burning EBooks
Global Health and Fitness are offering a couple of free ebooks to help draw attention to their site.
I was a member of GHF a couple of years ago and even then the amount of content on the site was impressive and the support and personal help were outstanding. They have added so much to the membership since then.
If you are looking for a fitness membership site to help you achieve your fitness and weight loss goals it’s well worth taking a peek especially as they have a $1 trial running just now.
In any case, take a look at the free fat burning ebooks – you can get these without paying a single dollar.
More on the Myth of the Fat Burning Zone
A little while ago I wrote about the myth of the fat burning zone – the idea that moderate exercise is the best way to burn fat.
This myth led to every piece of cardio equipment at the gym being given a misleading fat burning program or fat burning zone workout.
You think you’re doing well – 30 minutes “burning fat” – when really you’d be better getting on your treadmill and doing interval training for the same period (and you’d continue burning fat after your workout).
The myth arose because you burn proportionately more fat when you exercise at a moderate pace than you do when your workout is more intense – so a bigger percentage of the calories used come from fat.
You just tend to forget that you use fewer calories overall!
Anyway, I read today in Personal Trainer Cliff Lathams‘ newsletter something even more interesting about fat burning. He says
“I have news for you. You burn a higher ratio of fat to carbohydrate during complete rest. Therefore, sleeping would burn the most fat off your body. And you don’t really think that sleeping in on Saturday morning helps you reach your goals do you?”
Mmmh – think about that next time you step on your treadmill and choose your workout program.
Exercise Myth Debunked: Fat Burning Zone
I don’t know how many times I’ve read and heard that you are better to do moderate exercise if you want to burn fat – and exercise for at least 30 minutes to start burning it. I think I even believed it myself at one time I heard it so often.
It’s true of course that all exercise is good for fat burning – a calorie burned is a calorie burned after all (although you are probably not burning as many as you think – so no, you can’t have that Snickers Bar after the gym, no matter how hard you think you worked, without making your visit pretty much a waste of time as far as calorie burning goes).
Anyway I digress.
The truth is that you will burn a lot more calories (and in the end shed more fat) if you vary the intensity of exercise during your session rather than sticking to a moderate pace the whole time.
So for example, you would go at a moderate pace for 3 minutes and then go as fast as you can for 3 minutes before returning to your moderate pace for 3 minutes – essentially alternating moderate and fast pace for the duration of your session a.k.a. interval training
The advantages to this:-
- you are working harder for half your session and so directly burning more calories
- you will be working wonders for your level of cardio fitness – interval training is one of the best ways of getting fit fast
- you get an added calorie-burning boost AFTER your workout. Research shows that you burn 25 per cent as many calories in the hour after your interval training session as you do during it. So, that means if you burn 400 calories during your session – you’ll burn an extra 100 calories in the following hour while you sit with your feet up! Why? It seems the body has to make more effort to get back to normal after intense exercise.
If you feel a bit distraught at the idea of all that intense exercise, don’t let it put you off working out altogether. Remember some exercise is ALWAYS better than none and if you are doing anything at all then good on ya!
Fitness Success Tip 3 : Eat to Burn Fat
If you’re exercising hard you need fuel for your workout but as many of you are hoping to lose weight and burn fat as a result of all your hard work, what do you do then? It’s no good working out at the gym and then rewarding yourself with a double cheeseburger but don’t go to the other extreme either.
You see, to burn fat you do have to have a calorie deficit – you need to use more calories than you eat.
But the important thing is not to overdo it.
If you eat too few calories your body will go into starvation mode
- your metabolism will slow down
- you will lose muscle
- you will not have the energy to exercise effectively
- you will burn fat slower
You think you are doing the right thing by eating less than you need but you are just making things harder for yourself for no reason.
The best strategy is to eat a little less and exercise a little more if you want to burn fat.
And, if you’re counting calories, never have a deficit of more than 500 calories a day if you want to keep your metabolism buzzing.
Result : A steady fat loss of 1lb a week AND a fitter, leaner, slimmer, toned healthy body without starving yourself!
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