Posts Tagged ‘Lifting Weights’

Did you know there are several fat burning workouts you can do? Fat burning workouts can be actual exercises or activities, as long as there is some type of aerobic movement, which is the key.

When we talk about fat burning, people usually associates it with cardiovascular workouts. But that’s not always true. To burn fat effectively, your heart rate needs to be at around 65% to 75& of your Maximum Heart Rate. To put things simpler, it falls under the medium intensity level.

It does not help a lot if you work out in an intensity which is too high, or too low.

The following are five of the most effective workouts that will definitely help a person burn fat, thus losing weight and toning muscles.

Weight Lifting

Weight Lifting – One of the best fat burning workouts is to hit the gym and start lifting weights. This exercise does not have to last a long time but it does need to be intense and vigorous for the best results. For instance, repetitions should be low to medium, usually between eight and twelve RM, which is “repetition maximum”. For this, it is important to life the most weight possible for the number of repetitions before feeling fatigued.

While weight lifting does help burning calories, it also puts lean muscle tissue on the body, thereby burning fat. For every pound of muscle developed, between 50 and 60 calories are burned every day. That means within a one-year period, 10 pounds of new lean muscle mass would burn as much as 60 pounds of fat, something no other exercise can do.

Running

Another of the great fat burning workouts is with running, something that can be done from virtually any location. Running on flat surfaces and incorporating some hills and intervals will burn up to 300 calories in about 30 minutes, while building lean muscle that in turn, burns fat.

Cardio Kickboxing

A great exercise/activity to consider for fat burning workouts is cardio kickboxing. This particular exercise is exciting and fun, and for a one-hour session, can burn upwards of 500 calories, based on the intensity of the class. Included in this exercise are both flexibility and strength training, which works incredible for burning fat.

Cycling and Spinning

While spinning is done in a class, cycling is something that could be done on a stationary bike or a real bike from home. One of the most popular fat burning workouts, this type of exercise is great for burning both calories and fat. Using a variety of intensity workouts, significant calories can be burned in one hour, often as much as 700.

Elliptical and Stair Machines

The final option for fat burning workouts is using elliptical and stair machines, which can be found in the gym or purchased for an in-home workout. In addition to burning fat and calories, this type of exercise also protects the body’s joints from other type of fat burning workouts that can cause a hard impact.

Finding fat loss tips is easy – but are they healthy? There are many different claims about why people are fat. Some will tell you if your arms are flabby you are simply out of shape. Others claim you can eat at fast food restaurants and still lose fat! With all the advice out there – how do we know what works and what doesn’t?

The best advice is to read everything and see what “resonates” with you. We are all born with different personalities and must work in different ways. Some like to exercise while others don’t have time. Many like to experiment with something different.

No matter which program might work for you, there are some rules that are common to all programs and work for most people. They are listed for you here.

Fat Loss Tip 1 – Check your thyroid. If this is low, it is way too easy to store fat and way too hard to lose it. A very low thyroid can be dangerous and cause serious health problems. So – be safe and get it checked.

Fat Loss Tip 2 – Exercise does work. There are many types of exercise out there but the following theories prevail throughout all fat loss programs.

You must do cardio exercise 30-40 minutes a day. During this time you should try to hit “peak” target heart rates while strengthening your muscles during your workout. This is generally done while lifting weights, stair stepping or even on an exercise bike.

Another newer concept of fat burning exercise is interval training. This is especially good for those who have less time to exercise. This type of workout is generally about 20 minutes long. During this time you alternate low to moderate intensity exercise with very short periods (30 to 60 seconds) of high intensity exercise. It can be done on an exercise bike, a treadmill, stair stepper, or even an exercise rebounder.

Fat Loss Tip 3 – Exercise first thing in the morning on an empty stomach. This helps your body lose more fat. One reason this works is because during the night you are basically fasting for 8-12 hours. This will deplete your body’s stored glycogen. When your glycogen stores are low – your body burns more fat.

Both of the above exercise fat loss tips are used by fitness experts and body builders. These are the people to use as role models for your most effective fat loss.

Fat Loss Tip 4 – Eat 5 small servings of protein throughout the day. The best proteins to lose fat include fresh, organic eggs, lean beef, skinless chicken, yogurt, tuna, salmon, and turkey.

Fat Loss Tip 5 – Eat less starch. This includes breads and pastas. The extra proteins make up for the calories so you don’t lose muscle.

Fat Loss Tip 6 – Eat healthy fats. Healthy fats actually increase thermogenesis (fat burning ability), help increase muscle, keep your mood elevated and even wards off degenerative disease! Including fish into your diet will provide Omega 3’s and 6’s, which are healthy fats. Other foods include avocadoes, olive oil, flax seeds, and walnuts.

Taking a “essential fatty acid” supplement will also help your fat burning abilities. This might be a good option for those who avoid fish because of allergies.

There are many diets and other ways to exercise to lose fat for good. Read as many as you can, put the pieces together and you will find what works for you.

Getting flat abs fast is not easy for most people. Still, with the right diet and exercise program anyone can get excellent results.

People who dream of perfect 6 pack abs will often start doing lots of bodyweight exercises such as situps and hope for the best. While some people will see some results with this, it is not the best approach at all.

In order to have the best chance at getting flat abs you will have to eat healthy, do cardio and work out with weights. You should eliminate all unhealthy and fattening foods from your diet. Try to eat meals that are low in carbohydrates and high in protein. Eating 6 small meals throughout the day has been shown to speed up your body´s metabolism, helping you burn fat.

You should also try to some mild cardiovascular exercise daily. This can be any physical activity that you enjoy such as swimming, dancing, running or any other sport you like. Exercise will burn calories and make you lose the fat that is covering your abs.

Finally you should start lifting weights. By working out your whole body you will make all of your muscles stronger and bigger. This has the added benefit of also burning calories, making you lose fat. Remember to only work out each muscle group in your body one a week. Muscles need time to recover and grow after an intense workout.

Getting attractive flat abs can be challenging, but with enough determination and self-discipline anyone can succeed.

There are many ways to shrink belly fat.

For one, when it comes to fat loss you want to look after your body – steps you can take to shrink belly fat that are manageable and will keep the weight off for good.

Below are 9 surefire tips to help you lose weight in a healthy way-

Shrink Belly Fat

1. If you truly want to shrink belly fat, then you must look at a combination of a low-calorie meals with high intensity aerobic exercise and lifting weights. The appropriate diet will ensure that the body receives the amount of calories it needs to continue functioning normally, the aerobic exercise will burn more fat tissue and the weight training will help the body keep the necessary muscle tone active.

2. Make time and don’t let your workout routine slide. If you find it hard to make the time for your usual workout, put in a solid 20 minutes at home. On super busy days, take a 10 minute walk or do push ups and lunges next to your desk!

3. Don’t be obsessive – Avoid being too strict with your food intake. So stop the food weighing and calorie counting, this only tends to stress people and you do not need stress. No meal has to be perfect, and having a treat once in a while does wonders to your motivation

4. Reward yourself – Achieving your goals should be fun. When you reach a goal, whether it is a little one or a big one, reward yourself with something other than food – like a spa treatment or a movie . Pick a reward and don’t give up until you’ve earned it. It will make the reward much more satisfying and keep you in the game.

5. Eat more and eat smaller more frequent meals to shoot your metabolism through the roof. If your body is not getting enough of food, your body’s metabolism will go into conservation mode if you are only eating a few large meals a day.

Ask yourself this – Are you always rushing out of the house in the morning and skipping breakfast? Are you only eating a large lunch and dinner? If you are, my guess is you have trouble losing weight, the reason is because your body slows your metabolism down because it knows you are only eating twice a day. Eating five to six smaller meals a day will have the exact opposite effect and will have you burning fat faster – and shrink belly fat.

6. Eat in controlled portions – stick to the 1 plate rule per meal but fill up half your plate with veggies and the rest with protein like skinless chicken, lean meat or fish!

7. Eat more wholesome natural foods – like fruits, vegetables, wholemeal bread, wholemeal pasta – get the drift. It’s simply better and more nutritional than the processed foods.

8. Eat out less to shrink your belly fat- this will both cut down the bad calories and your expenses!

9. Most people fail at this, but you need to think small. Set small, specific goals. Goals like ‘losing weight’ or ‘gaining muscle’ are too general. Be more specific – reaching a certain dress size, losing 5lbs. Break your goals into smaller chunks so you can see the results. Exercise is one area where you can really see and feel success. Then take pride in your accomplishments and reward yourself. You did it!