5 Ways to Burn Calories to Lose Weight

5 Ways to Burn Calories to Lose Weight

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Let’s be honest with ourselves.  If we want to lose weight we need to try to find ways to burn calories and hopefully burn fat as well.  Now it would be ideal if we could burn calories and lose weight by watching television.  After all, I am a big sports fan and and I do get rather worked up during certain games, so shouldn’t it be enough to watch others burn calories.  Unfortunately, watching sporting events won’t help me lose weight.  Maybe it has something to do with the bag of chips sitting to my right.

So the question is what are some good ways to burn calories, lose weight, burn fat or whatever else you want to call it?  I have a few suggestions and some of them are a little different.   Each one will stoke the fires of your fat burning machine and have you losing weight in no time.  That is if you stop eating a bag of chips while you watch a football game.

Plyometrics

Some of you are asking, “What is plyometrics?.”  To put it simply it is basically jumping your butt off.  And if you have a butt that needs a little reduction then plyometrics is one way to burn calories at a fairly rapid pace.  I am not going to go into an extensive discussion of plyometrics in this post.  I will reserve that for a future one.  But suffice it to say plyometrics will speed up your ability to lose weight.

Plyometrics involves explosive jumps.  Often times it involves jumping onto a plyometric box.  If you have never done this you don’t know what you are missing.  Broad jumps, squat thrusts, side hops are all forms of plyometric exercise.  Each will get your heart rate elevated and place you squarely in the fat burning zone.  Stay tuned in the near future for an extensive post on plyometrics.    However, for now focus on side hops, broad jumps and jumping in place.

Tabata

The Tabata Protocol is an exercise protocol named after Dr. Izumi Tabata of the National Institute of Fitness and Sports in Tokyo, Japan. The Tabata protocol is 4 minutes of exercise alternating between short periods of intense exercise and rest.  It consists of eight rounds of 20 seconds of exercise followed by 10 seconds of rest.  This as I said is repeated for 8 rounds.  Four minutes later you will be done.  You may be asking yourself how tough can that be and how will this type of exercise ever burn calories and help me lose weight?  Well, it is amazingly tough.  I like to refer to it as a four minute trip into hell.

Now what you are going to do is to take 5 mini trips into hell back to back.  Twenty minutes later you will have burned more calories than you can imagine.  You can do a variety of exercises in a Tabata fashion but here are some that I would recommend:  push-ups, body weight squats, pull-ups, sit-ups, box jumps, jumping in place, dumbbell overhead press, dumbbell curls, and handstand press.  You can mix and match them to come up with 5 exercises to work into your Tabata Exercise Protocol.  You will be pleased with the weight you lose and the fat that you shed.

Sledgehammer Training

Alright, I know this is an odd fitness tool.  If you need to break up some concrete this is good but to exercise with?   Swinging a sledgehammer is exhausting.  Your heart rate will climb, your will burn calories and ultimately lose weight.

You can stop by a flea market or go to a used tire store in your area and come up with a larger truck tire.  Take it home, lay it in your backyard, break out your sledgehammer and go to work on the tire.  I would recommend swinging for 1 minute at a time and then taking a 1 minute break.  If you cannot swing it for one minute then break the time periods down into more manageable segments.

It does not have to be a 12 lb sledgehammer.  Start with a 6 lb one and then work your way up and your are better able to handle it.  If you scour yard sales, garage sales, flea markets, etc you can probably come up with a sledgehammer (or should I say calorie burning, fat burning, weight losing fitness equipment) pretty cheap.

Burpees

For my money Burpees are the best fat burning exercise around.  If I could only do one exercise for the rest of time then this would be it.  It is truly a full body workout.  And if you haven’t figured this out yet allow me to let you in on a little secret.  Full body workouts burn calories and prompt you to lose weight at an incredibly quick rate.  If you are unsure of what a Burpee is then you can view the video below.  That is enough said about Burpees.  You need to incorporate these into your fat burning workouts.  They are a must.



Interval Training

Interval training is a must is you want to lose weight and burn calories at a rapid pace.  Interval training has proven itself in studies to be much more effective than “steady state aerobics.”  Inteval training is similar to to tabata in that it is a period of high intensity exercise followed by a period of low intensity exercise.  An example woud be sprinting for 30 seconds and then walking for 30 - 45 seconds.  Then you will repeat the cycle over and over again.  In a future post I will go into the science behind the effectiveness of interval training.  But for now understand that you need to incorporate it into your workouts if you hope to burn fat, burn calories and lose weight.

If you work all five of these ideas into your fitness program it will have a dramatic effect on your health and your weight loss.  Try them out. But as always, (especially due to the high intensity nature of the suggestions above) seek out your doctors approval.

How to Burn Belly Fat and Get a Flat Belly

How to Burn Belly Fat and Get a Flat Belly

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Everyone wants a flat belly. We want the washboard abs and the ripped midsection. There are a multitude of programs designed to get you exactly that: a flat belly. Many have created gadgets or exercise tools to get you there. I hate to tell you this but if you have excess fat around your midsection the you can do crunches, sit-ups, ab rollers, ab chairs, ab balls or any other ab exercise until the cows come home and it won’t make much difference.

I understand the desire to get rid of belly fat and concur with the obsession with it. Belly fat is more dangerous than any other type of fat. Belly fat is considered a contributing factor to heart disease and other diseases. Not to mention the fact that you don’t look so great in a bikini or swimsuit.

But losing belly fat is dependent on your ability to burn calories and lose weight. If you want to lose belly fat then it is imperative that you diet and exercise. The exercise with help you burn calories, the diet will enable you to restrict calories and the combination of the two will begin to make war on the fat around your belly.

Stop falling for the gimmicks and buckle down and stick to what works. Eat sensible smaller meals about four times per day and exercise at least four times per week. I would recommend at least a 45 minute brisk walk on the days that you are not exercising.

Weight training should be a part of your exercise program as well as some form of exercise that gets your heart rate up. This can be cardio, body weight exercise, interval training or some program like Turbulence Training.

So if you want to burn belly fat get out there and dedicate yourself to a sensible diet and consistent exercise program and you will begin to see results.

Just one final word. It has been my experience that belly fat is one of the last areas where the fat will leave. You will probably lose fat in other areas first but stay dedicated and and the fat will begin to disappear from your belly.

Review of Strip That Fat Program

Review of Strip That Fat Program

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Strip That Fat is a solid weight loss program. The stated goal of the program is to lose 14 pounds in 14 days. Now I am not a general fan of programs that are mostly diet oriented that state that they are going to enable you to lose 1 pound per day. In order to achieve something along this level you would definitely need to be exercising.

To its credit Strip That Fat acknowledges that you need to workout and it guides you in the direction of building muscles. However, this is not the main thrust of the program.

The huge plus about the Strip That Fat Diet System is that it is a diet generator. Now I don’t know about you but my biggest problem with going on a diet has always been what they ask me to eat. Look, I am not a big cottage cheese fan or a fan of so many other things that they want you to eat. This is what I love about Strip That Fat. They have a huge online database that generates healthy meals for you (After all, one of our big problems is that we don’t eat very healthy).

The database is very simple to use. All you have to do is choose foods from each of the 5 meal categories and the program will create a 14 day menu for you. It will also create a handy dandy grocery list of the food that you can take with you to the grocery store.

Now, obviously, no diet is meant to be continued for only 14 days. At the end of the 14 days you create another diet plan. The nice part about Strip That Fat is that is has saved you previous menus and you can kind of determine what has worked for you and what hasn’t or what meal that you didn’t care too much for.

Strip That Fat is a diet program that you can stay on for life. As with all diets you need to be patient and not expect the world. If you stick to the diet you will lose weight. But in order to lose the weight that they say you will you will most likely have to combine it with a stronger exercise program.

Overall, I highly recommend the Strip That Fat diet program. The flexibility that it provides is fantastic. There is a 60 day money back guarantee so you can’t go wrong with it. The cost is only either $47 or $57 (two program levels) which is quite affordable. When you consider the stupid things that we spend money on then $50 or so to buy something that can help us achieve a lifetime of health is a no-brainer.

I would still recommend that you package it together with a program like Turbulence Training for the exercise side of it. I hope this was helpful. Good luck in your pursuit to Burn Calories and Lose Weight.

Evaluation of Miracle Weight loss Gadgets

Evaluation of Miracle Weight loss Gadgets

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Who has not noticed an advertisement or so-called ‘infomercial’ (rather mis-informercial in case you request me) promotion a bodyweight loss device or slimming belt that miraculously may make you slim down with no actually doing jeu or altering your consuming habits. Frequent sensation alone dictates that such a point is hardly doable. Having said that, the advertisers are incredibly crafty and so they claim to accomplish the intention of losing quite a bit of bodyweight in minor time with even a lot less energy by using new, groundbreaking technologies.

Now, I am not a tech freak and I can not claim to know the many workings of infrared light/ warmth (Melt Belt and Sauna Belt, vibrations (Slimming Belt) or whichever ‘new’ technological know-how is made use of to supposedly reach bodyweight loss. So, if I instructed you these devices are worthless why really should you suspect me any much more compared to adverts? It really is really easy: you do not. Though I am an authority around the fields of diet and jeu medicine it is best to not believe that an individual person creating a claim.

Having said that, the United States Authorities has recognized that weight problems can be a swiftly rising predicament and that deceitful adverts for slimming pills can function present a wellbeing chance for men and women relying on these devices to lose bodyweight whenever they will not moreover operate out and change their diet. The Federal Trade Commission can be a government agency that monitors adverts for bogus or deceptive promises. In its brochure “Red Flag - Bogus Weight Reduction Claims” (downloadable at www.ftc.org; an illustrated version of this post is accessible at www.beautyhealthsource.com) the agency lists 7 ways to detect false adverts and products. Applying these 7 indicators you could check the adverts for Melt Belt, Sauna Belt, Slimming Belt and some other miracle bodyweight loss device for instance non-prescription food plan prescription drugs, dietary nutritional supplements, skin patches, creams, wraps or some other product which is worn around the entire body or rubbed into the skin. Rather than taking my word for it, use the FTC’s suggestions along with your own prevalent sensation to check if Melt Belt, Slimming Belt or perhaps the Sauna Belt can help you slim down - and keep it off.

You’re throwing your funds out the window if the product you buy promises to:

1. Cause significant bodyweight loss by donning it around the entire body or rubbing it into the skin.

You might consider the US government what you like, but honestly: why really should they publish a proactol guideline for much healthier residing and safeguarding men and women from product scams if their findings were not legitimate? Particularly because these recommendations only verify what prevalent sensation tells many of us anyways. Merchandise like entire body belts, entire body wraps, rings, creams or lotions can not make you lose significant bodyweight. Advertisements proclaiming that products from this group may make you lose around a pound each week are simply just set: just lies.

2. Cause bodyweight lack of two pounds or more each week for any thirty day period or more with no dieting or work out.

Though selected adverts wants to make us believe that in different ways, everybody understands that to be able to lose bodyweight you have to work out much more and/or transform your food plan consuming less energy. As outlined by the diet industry experts in the FTC any advertisement that promises normally is simply false. I personally agree wholeheartedly that it’s not legitimate if a product claims to help make you slim down with no altering your diet pills life style.

3. Cause significant bodyweight loss (which means the lack of not less than one pound/week or a whole bodyweight lack of much more than 15 pounds in any time period) no matter what or simply how much a shopper eats

It can be difficult for you to slim down it doesn’t matter how much or what you take in. As said ahead of, dropping pounds usually requires consuming less energy. Some products could claim to curb your urge for food, nonetheless that also indicates you’ll want to take in a lot less, whenever they operate which is. But, by consuming a lot less you would possibly deprive your whole body in the nutrients, nutritional vitamins and minerals it requires. Eating the right number of wholesome foodstuff will be the vital, not consuming a lot less in the inappropriate form of foodstuff.

4. Cause lasting bodyweight loss regardless if the buyer stops utilizing the product.

You must completely transform your life style to be able to lose bodyweight and keep it off. In the event you end utilizing the product and neither transform your consuming habits nor work out, you are going to get bodyweight again. Now the one question remaining is, if you need to use that unique product (particularly significant with fat burners) for your rest of your life only to keep that bodyweight off.

5. Block the absorption of excess fat or energy to allow consumers to lose significant bodyweight.

Even reliable and recommended excess fat blockers must be utilized in blend using a dietary transform to be able to accomplish significant bodyweight loss. Tablets alone will not make you slim.

Again: you can not reach significant bodyweight loss just by washing down your burger and fries with fat burners. The energy you take in can not be miraculously neutralized by any tablet. A much healthier food plan will even advantage your level of cholesterol along with your blood pressure level.

6. Safely allow consumers to lose much more than 3 pounds per week for much more than four weeks

In the event you lose much more than 3 pounds per week you chance obtaining gallstones and so are endangering your wellbeing in many other methods, too. When the product promises that no dieting is needed it truly is false for that explanation also - as was proven ahead of.

7. Cause significant bodyweight loss for all end users.

Each entire body differs, includes a unique metabolic process, requires and talents. It can be simply just not legitimate which the exact product will result in a big bodyweight loss for any person utilizing it.

Each variety of treatment or health care device targets a specific group of people. In the huge group of obese men and women you will discover numerous subcategories as folks are overweight for various explanations. Therefore, the exact same tablet, lotion or device can not promise to guide to a reduction in bodyweight of any consumer.

The following statements are from respective adverts for Sauna Belt, Melt Belt and Slimming Belt. Just browse them and check if any in the FTC indicators match the adverts for these products. Make up your own personal mind.

Sauna Belt: The Sauna Pro Deluxe advance warmth devices sweats absent undesirable excess fat, get rid of cellulite, slim down and ease muscle ache, all even though within the ease and comfort of your own residence. Just use the Sauna Belt around the picked out entire body component and let the belt do the many operate.

Melt Belt: Shed Inches And Pounds Without Food plan Or Exercise. The key is that you use your body’s own warmth when you gently massage absent undesirable bulges using this amazing ultra-thin rubber belt.

Slimming Belt: The swaying vibration with huge arc can make the human entire body have out sympathetic vibration and speed up the blood circulation in the entire body, quicken the metabolic process and reach ambigu outcomes of excess fat dissolving and entire body slimming.

All About Calories

All About Calories

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For years now, calories have been a huge craze. All foods, except water, has some. Every time you eat, you take in calories. Your weight management efforts will succeed on the basis of how much calories you take in versus those you burn off. Many people count calories as listed on the back of product boxes to try and lose weight. But a lot of people don't understand the concept which is why a lot of myths prevail. If you are truly interested in losing weight, it is worth your time to actually learn how calories work.

What are calories?

A calorie is essentially a measurement or unit of energy. The unit was first defined by Professor Nicolas Clément in 1824. Human beings need energy to survive. A calorie measures the energy in food and beverages we take in. This energy is used by the body to fuel physical activity as well as all metabolic processes, from maintaining your heartbeat to building muscle. Each food constituents supplies some amount of calories. Protein and Carbohydrates have 4 calories per gram. Fat, on the other hand, has 9 calories per gram. Vitamins, minerals, natural chemicals found in plants, fiber and water do not supply calories.

What do calories do?

We need energy in order to survive. Every bodily process like breathing, pumping blood even metabolism requires energy. Humans acquire this energy from food. Our body burns the calories present in our food through metabolic processes to release energy which is either used up or stored as fat.

How much do we need?

In the case of calorie intake, it's always different strokes for different folks. The factors that affect your daily calorie needs include your age, height and weight, your basic level of daily activity, and your body composition. The recommended average daily calorie intake is of 1940 calories per day for women and 2550 for men.  Larger people with more muscle need more calories. To calculate your recommended calorie intake, use the body analysis tool.

What is the relation of calories and weight loss?

The relationship is quite simple. Excess calories are stored in the body as fat which increases your weight. There are 2 ways to lose those excess calories:

•     Eat fewer calories
•     Burn more calories

For best results, it is recommended to do a combination of both.

When it comes to eating fewer calories you can rely on 'calorie counting'. First, find out how many calories you're currently consuming. You can figure that out by keeping a food journal. Track each food item that you eat for at least a week and figure out the calorie count for each food item (use the nutrional value tool). To find your average daily calorie intake, divide the total calorie intake by the number of days you tracked your intake. Once you know your average daily calorie intake, you can make changes in your diet to reduce your daily calorie intake to lose weight. Some of the changes you can make include reducing the portion size, replacing high calorie food with low-calorie food, etc. Along with this, do phyical activities such as jogging, walking, and cycling to help burn calories. The more physical exercise you get the more calories you will burn.

There are about 7700 calories in one kilogram (about 3500 calories in one pound). That means if you can spare 550 calories per day (by eating fewer calories and/or burning more calories), you will lose about half a kilo per week. This is because 550 calories below each day, multiplied by 7 days in a week, equals 3750 total calories under for the week. And, 3850 calories under equals about half a kilo of weight lost. The same goes for weight gain. If you are 550 above each day, you'll gain a about half a kilo per week.

What is the safe calorie level I can drop to when I am trying to lose weight?

It is not recommended to make large changes in your calorie intake as it can have a significant effect on your health. You should not consume less than 1200 calories a day under any circumstances, even if your daily calorie needs are very low. A very low calorie diet increases your risk for heart problems and gallstones, and should be followed only under a doctor's supervision. Going for a low caloric intake may yield quick results, but it may lead to muscle loss and a slowing of your metabolism. Also, a low calorie diet may not be able to provide your body with all the important vitamins and minerals.

A moderate calorie cut which includes cutting 150-300 calories from your daily diet and burning 150-300 calories in exercise is recommended for an active lifestyle. Reducing calories by 15% below your daily calorie maintenance needs is a useful start. It is generally recommended that weight should be gained or lost at a rate of about 0.5 to 0.8 kg (about 1 or 2 pounds) per week.
What are Empty and Hidden calories?

Empty calories are derived from those foods that offer little or no nutritional value. Foods like junk food, sodas, sugary drinks etc. add empty calories to your diet. On the other hand, hidden calories sneak into your food and add calories to it. Stuff like butter on paratha, sugar in tea etc. lead to an increase in the caloric value of the food.

Are all calories derived from different foods the same?

Lots of people wonder if it matters where their calories come from. But, to be honest, a protein calorie is no different from a fat calorie. The good old saying is always true, 'A calorie is a calorie is a calorie'. However, carbohydrate and proteins are considered good sources because more complex procedure is required to convert them to be stored as fat. Fat, on the other hand, requires a much simpler process and hence can be easily stored leading to weight gain. Also, a gram of fat provides 9 calories where as a gram od protein or carbohydrate provide 4 calories.

Calories are a good tell tale sign to count in to tell you whether you are overweight or not. Compute how many calories you should eat daily in order to lose weight and reach your goal. Understanding the basics of how calories work can go a long way to reach your weight loss goals.

Female Fat Loss: Fat Burning Tips and Tricks

Female Fat Loss: Fat Burning Tips and Tricks

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Fat Loss Facts For Women Of Any Age

All the hype these days is about ways to boost your metabolism and burn fat. It’s hard to know what fiction is and what fact is in this area. Here’s a break down of some of what you may be hearing:

Strength Training

Yes, it’s true. You CAN burn more calories SLEEPING if you have more muscle mass. Strength training is your way to build more muscle and is truly the fountain of youth. Keep in mind too, that studies show that you will gain a better metabolic boost by doing harder exercises. For example, it’s better to be doing 8-10 reps with a heavier weight than 20-25 reps with a lighter one.

 This could also mean doing more difficult body weight exercises like push-ups and pullups. It’s not always necessary to have a huge weight room to do strength training. There are many advanced body weight exercises that can aid in strength and muscle development that you can do at home.

Breakfast

Your metabolism won’t go into” starvation mode” without breakfast, but it is associated with successful weight loss. Make it a habit to consume some protein first thing in the morning. Also, insulin resistance is lowest at this
time; so consuming some complex carbohydrates is a good idea at breakfast time too. This will keep your appetite in check till your next break or even lunch.

Fat Burners

There are plenty of products out there that claim to ‘burn fat’. As desirable as this may seem, it’s likely to be too good to be true. You’d be better off saving your money. Most of these products contain caffeine. They may give you a mental boost, but that doesn’t mean they will significantly boost metabolism or burn fat.

Eating 6 small meals per day

This claim is simple and true. Eating actually does help boost metabolism, which can help you burn more fat. One of the worst things you can do when trying to get leaner is to stop eating. The body needs energy, and providing small meals on a regular basis helps.

Protein

The real claim to fame with adding protein to your diet is the blood sugar stabilizing effect that it produces. You can reduce the insulin spikes that occur with eating carbohydrates alone, and reduce the roller coaster effect
that the insulin produces as well. Often the addition of protein will result in an overall caloric reduction because your appetite is controlled better.

Long Slow Cardio

Many believe that in order to burn fat, you should stay in the ‘fat burning zone’. That is, modify the intensity so that you can carry on a conversation while performing the exercise. This type of exercise, whether it be on a
treadmill, bike, walking or jogging needs to be maintained for over 30 minutes to get into ‘fat burning’. The real result of this can be overtraining injuries and boredom! If this type of cardio appeals to you, great, do it, but
don’t expect to yield huge results in terms of metabolism boosting or fat loss.

Interval training

Interval training causes a greater increase in post-exercise metabolism than regular, long slow cardio. A recent study found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program.

Bottom line: Intervals work!

It seems that common sense wins out again. Sound eating, hard exercise and not relying on magic potions to aid in your fat loss are your best bet to your best health. Add strength training, interval training, mini-meals, and protein to your weight loss plan and you’ll be leaner thanks to your faster metabolism.

Training Secret for Lean Muscle And Flat Abs

Fat Loss Fitness Tips Flat Abs HIIT Interval Training

Training Secret for Lean Muscle And Flat Abs

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HIIT training has really exploded in popularity in the last few years. And with good reason. High intensity interval training works! But if you want HIIT training to work for you, you need to know how to make it part of your exercise routine.

You see, long, slow, boring cardio isn’t the best way to lose fat and bring out that sexy, lean muscle you have hidden under there. Don’t get me wrong, old fashioned cardio can be part of an overall program that helps you burn fat, but the “bang for your buck” isn’t as great as hiit.

If you don’t know what hiit is, in its most basic form, you performs short bursts of high intensity exercise (like sprints), with brief periods of rest. For example, you might sprint the straightaway of a track and slow jog the turns and repeat for 8 or 10 “sets.”

It’s not an easy way to work out, but your workouts will be shorter and you’ll love the results. IF you do HIIT correctly. And this is where a lot of people run into problems with interval training.

Regular cardio doesn’t burn nearly as many calories as most people think it does. Want to know how many calories are burned during a marathon of 26.2 miles? Sure, it varies from person to person based on body weight, lean muscle mass, how fast you run, etc. but on average a marathoner burns about 2,500 to 3,500 calories running one marathon.

There are 3,500 calories in a pound of fat. Let’s say that’s how many calories you would burn running a marathon. So if you eat the exact number of calories your metabolism burns off in a week all you have to do is add a marathon every week and you’ll drop a pound a week!

Image by Huffinftonpost

That sounds great, doesn’t it? There’s also the small problem that a good percentage of that weight would be muscle, you wouldn’t lose just fat. Have you seen what a marathon runner looks like? Is that the body you want? I didn’t think so.

And that’s assuming that your calorie intake and calorie burn are equal. Most people start exercising because they’ve gained weight, ie, are eating more calories than they are burning off.

And let’s face it, if you did run a marathon every week, we both know you’d be eating a lot more than you are right now!

So if you don’t want to run a marathon or two every week AND you actually want to get results from your exercise program, what’s left? HIIT Training, of course!

With interval training, you get a one two punch of calories burned DURING your workout, as well as calories burned AFTER your workout (up to 39 hours!)!

Due to the high intensity nature of HIIT training, you will see an increase in excess post exercise oxygen consumption (EPOC). What this means is that your metabolism will stay elevated for many hours after you are finished the exercise, allowing you to burn more calories even while doing nothing.

There is little to no EPOC from a low intensity session, meaning your metabolism does not rise, and you burn few, if any calories after the exercise session is over (R. Bahr, et al., “Effect of Intensity on Exercise and Excess Post-Exercise O2 Consumption,” Metabolism 40.8 (1991): 836-841.)

Another study had individuals perform either an endurance training (ET) or interval training routine for a period of 15 weeks.

The interval training group experienced 9 times as much fat loss as those performing the endurance training program (A. Tremblay, et al, “Impact on Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism,” Metabolism 43.7 (1994):814-818)

Numerous studies have shown that hiit increases both one’s aerobic and anaerobic workout capacity while endurance training just improves the former. It has also been shown that intense interval training actually increases aerobic capacity to a better degree than traditional low intensity aerobics (G. Rhodas, et al, “A Short Training Programme for the Rapid Improvement of Both Aerobic and Anaerobic Metabolism,” European Journal of Applied Physiology 82.5-6 (2000):480-486)

So how do you use HIIT training effectively?

This is very important, because improper training will lead to over training, burn out, injury, a loss of muscle mass and a slower metabolism!

My guess is you aren’t working out and eating right to get those kind of results!

Interval training is intense, and while you will improve your aerobic and endurance capacity, you also highly tax your anaerobic system as well.

It’s much more like a weight training workout, as far as how it affects your muscles.

This means you shouldn’t do interval training workouts more than 3 or 4 times per week, you shouldn’t do them two days in a row, and these interval workouts should NOT be long!

Interval training focuses on quality over quantity. Forget 45 minute or 60 minute sessions. Now with hiit you don’t.

Heck, the most famous study done on interval training, by Dr. Tabata on speed skaters, involved all out work for 20 seconds, followed by 10 seconds of rest, repeated 8 times. Yes, that’s a FOUR MINUTE WORKOUT!

And the speed skaters all significantly improved their aerobic and anaerobic capacity. One of the other great things about hiit is that you do not need equipment.

Sure, you can do it quite well on a stationary bike or treadmill but you can also go outside and do sprints (hill sprints rock!), perform jump rope workouts (okay, technically that’s a piece of equipment) or do bodyweight exercises, either in a circuit training routine, or just one killer exercise like burpees for a number of intervals.

And if you follow the rule above about limiting your hiit workout sessions so you don’t over train, you also won’t have to worry about burning away your lean muscle mass, wreaking havoc with your metabolism and looking like a marathon runner. Wouldn’t you rather look like a sprinter? What type of workout do you think sprinters do? That’s right! HIIT training!

Add two or three HIIT training sessions a week, along with a good quality weight training program and you’re on your way to fat burning, lean muscle building success!

Save Time And Maximize Your Fat Loss Workouts

Save Time And Maximize Your Fat Loss Workouts

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Let’s set the record straight and get you started. Here is The Real Truth about what exercises you should be doing to maximize your workout time.

There is a myth about Fat burning exercises that they should be done slow and for long periods (check out the aerobics classes of the 1980″s and we are still a fat society go figure). The body burns a large amount of calories from fat when you do high intensity fat burning exercises in short bursts with minimal rest periods.

What you must keep in mind is that the more muscles you use at one time, the more fat you are going to start burning. This is how rapid fat loss can be achieved and your optimal weight can be kept. Maximize your workout time by using weight training, kettlebells and bodyweight exercises which are perfect  fat burners. These exercises give you the edge to making your fat loss attempts more successful.

Concentrating on total body exercises involve the major muscle groups of the body which in turn burns more calories long after your workout is over.

Here are some examples of Total Body Fat Burning Exercises:

* Barbell Squats – Front and Back Squats

* Deadlifts

* Kettlebell Swings (if you are not familiar with the swing click the link for Lauren’s article and demo)

* Kettlebell Snatch

* Burpee’s

* Jump Rope

Some forms of exercise actually burn more sugar than they do fat. Exercises that burn sugar are mainly comprised of long duration physical activity followed by periods of rest. This results in sugar being converted for fuel instead of being converted to fat.

These types of exercises include hour long treadmill, and the long aerobics type classes I mentioned earlier. Now I will say this if doing those kinds of workouts is what gets you exercising, well something is better than nothing.

However, they will not burn nearly as much fat as other types of exercise will. This doesn’t mean you shouldn’t do them of course. Just don’t rely on them as your main fat burning exercises. If you want to burn the fat off in an effective way you need to exercise at a high intensity for short burst’s of time with minimal rest in between. The after effects of this type of fat burning workout give’s you more benefits in the long run.

Fat burning exercises like these actually increase your metabolism and result in calories being burned long after you have quit exercising for the day. When you practice this routine on a regular basis you can actually develop more fat burning enzymes than people who don’t exercise at all. All it takes is about twenty minutes of this type of physical activity and those enzymes start working. This is an important piece of information to keep in mind when you first start. 

This means you should begin by working out at least twenty minutes and increase the time as you progress. Three days a week for your fat burning workouts is a good starting goal and also add in 2-3 strength training workouts a week. While you are working toward reducing the amount of body fat you have you should also do your best to stick to a healthy eating plan.. By combining a healthy diet with the right fat burning exercises you will obtain the results you have been looking for that will be easy to maintain for the rest of your life. 

For the quickest and healthiest path to lose fat, do the right fat burning exercises (squats, deadlifts, pull-ups etc.). your healthy eating plan should be spaced over 5-6 a day, no junk food, eat non processed foods. Be active everyday (it could be just going for a quick walk). So there are the key steps to fat burning success so let’s get it done!