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The 5 Best Fat Burning Exercises To Follow

Guest Author — Thu, 23 Jun 2011 09:32:42 +0000

The best way of shedding some pounds is by modifying your diet and adding fat burning workouts into your daily routine . When you incorporate fat burning exercises into your routine, you really fire up your weight loss.

When you perform fat burning exercises, you not only burn fat during the exercise, but your metabolism stays higher for several hours after you’ve finished exercising .

The 5 Best Fat-Burning Exercises

1. HIIT – High Intensity Interval Training – This training can be done with any cardiovascular activity .

Here’s how you do it: After a 3-5 minute warm up, you perform 5-8 intervals (for beginners) at a maximum pace, alternating with moderate paced activity
Here’s an example of a HIIT workout for beginners, using just walking and running.

1. Walk for 3-5 minutes at your normal pace to warm up.
2. Walk for 30 seconds at a medium pace (about 50%).
3. Run hard for 30 seconds
4. Repeat Steps 2 and 3 4-7 more times.
5. Repeat step 1 to cool down.

15-20 minutes are all that are required to complete this workouts . However, it is an intense fat burning workout. As your endurance improves, you can either make your high intensity intervals longer or add more of them to the workout to help you continue to be challenged.

2. Running – Since running is considered a high intensity workout, it is the second best fat-burning exercise you can do . If you’re not up to running from the start, begin by walking for most of your workout, with just a few minutes of running. As your fitness improves, simply increase the amount of time during your workout that is spent running.

3. Dancing – High intensity dancing like Latin dancing or disco is a great fat burning exercise – and its fun, too. You don’t have to have any fancy choreographed moves to burn fat; just keep dancing.

4. Jumping Rope – Jumping rope is one of the great fat-burning exercises as it is automatically high intensity . Since you probably can’t do it for very long, you may need to mix it with a few minutes of some lower intensity exercise, or incorporate it into a HIIT workout.

5. Swimming – Another amazing fat burning exercise because it uses all major muscle groups . Swimming is also the only exercise that puts no stress on the joints, so it’s suitable for everyone. And, it has the added benefit of building some serious muscle in addition to being a great fat burning exercise.

Armed with these five fat-burning exercises in conjunction with a sensible diet, you should find that you’re quickly on your way to losing the weight you want to lose.

Great Guide To Find Exercises That Flatten The Stomach

Guest Author — Mon, 23 May 2011 08:21:50 +0000

When people think about the summer, for most, the first thing that comes to their mind is their stomach and how to make it flatter . This is normal; most people want to look their best. The question isn’t whether or not a person wants a flat stomach; it is usually a question on how to obtain one. The first thing that many people will wonder is where to find exercises that flatten the stomach .

There are many resources for finding exercises that flatten the stomach . The first source many people go to is the internet. From this source all a person has to do is type in “exercises that flatten the stomach” and a variety of sites will come up all in answer to this question. Some sites are paid sites that for a fee the website will give a detailed workout routine and usually eating program all in the hopes of flattening the stomach. Other sites will simply describe various exercises that flatten the stomach. Then there are the sites that sell videos that concentrate on these types of exercises. It may be a bit overwhelming for a person to decide on the best way to achieve their goal. For some people, the paid sites are wonderful since everything is laid out for them and is usually designed specifically for that individual based on their goals and current situation. For others, these types of sites are not an option; in that case the sites that offer free advice can be helpful. If you don’t want to rely on reading instructions in order to the exercises properly, then videos would be a better alternative for you .

The are also a plethora of resources available besides the internet where a person can find exercises that flatten the stomach . For those that are truly dedicated to this goal, and has the time and money, sometimes a gym or fitness club is the way to go. It is at these places that a person can get one on one help from trainers and have access to different types of equipment all geared at flattening the stomach. This option however is not for everyone. Many people can not afford the membership fees and even if they can, it takes time to travel back and forth from the club, this is time that many people do not have. It may also be inconvenient for people who would have to find babysitters for children while they are working out.

The library is a great and often times unnoted place to find exercises that flatten the stomach . At the library a person has access to many books that are written on this topic along with videos that can be borrowed and magazines that can either be borrowed or read while at the library. Besides the information that can be found at the library, another advantage is that the books and videos are not purchased, so if a person does not like that particular selection, all the person has to do is return it, and try another one without investing large amounts of money to find just the right exercise. When a person does find what they like, they can then buy the video, book or magazine and know that they are getting what they want.

These are just a few sources a person can go to when looking for stomach exercises that flatten the stomach . A person may want to try several different sources and decide which one works best for them given their own circumstance and then remember to follow through in order to achieve their goals.

Where To Find Free Exercises To Flatten Stomach

Guest Author — Wed, 20 Apr 2011 14:51:28 +0000

They are everywhere; magazines where on the front cover have beautiful models showing off their flat stomach and a caption that may say something similar to “Want flat abs, we’ll show you how!” These magazine articles are great for some people who want to spend the money to buy the magazine in order to find out how to flatten their stomach. Then there are endless websites that if you sign up and pay the fee, you will be given exercise routines meant to flatten you stomach. Again, this may be a good source for some people who have this goal, but where can you go to find free stomach exercises to flatten stomachs ?
The best source of finding free information is the internet . There are hundreds of sites a person will find just by using the search words “free stomach exercises” or similar phrases. These sites will give step-by-step instructions on how to perform a variety of exercises to flatten stomachs. When a person finds several exercises he or she likes, it is simple to print them out and have the paper available when performing the exercise .

Another good source to find free exercises to flatten stomachs is at a library . The library may actually have more information then the internet; it is just not as convenient. A person who takes the time to visit the library can find books on how to flatten their stomach read magazine articles and borrow videos that talk about exercises to flatten stomachs.

Watching television is another source of finding free stomach exercises . If a person can set aside a specific time during the day for exercise, there are many television programs on throughout the day that are exercise related, even channels dedicated just to exercise and health. Many of these shows will focus on flattening stomachs, since this is a primary goal of most people that exercise. This method for finding free exercises to flatten stomachs may be the least convenient and may not be feasible to everyone, but for some people that can find the right program and make it work with their schedule or the ability to record for use at a later time, it may be a good option.

For people that truly need to loose weight around their stomachs for health reasons, doctors are probably the best source for free exercises to flatten stomachs . They will have available many brochures and other material that will help the person in their goal to look and feel better. In addition, a doctor would be a good source for finding out other places to obtain this information.

There are hundreds of sources for finding exercises to flatten stomachs . Some of these sources require a purchase or even an investment. There are also many sources available that offer free exercises to flatten stomach muscles. Just because a person paid for the information does not necessarily make it better. Remember, the best exercise is the exercise that works for the individual, regardless of the source .

Best Methods of Getting In Shape Quickly

Guest Author — Fri, 15 Apr 2011 13:23:08 +0000

So you want to get in shape fast, eh ? Well, the first step is to figure out exactly what we mean when we say “get in shape” and “fast.”

Getting “in shape” can signify different things for different people . To some, it means the ability to play a particular sport at a certain level. To others, it means to drop weight and get a healthy BMI. We’ll talk about two workout scenarios to cover all the bases .

A Workout To Lose Weight Fast

If the American people can be described as Captain Ahab from Moby Dick, then losing weight would be that big white fish swimming around and eating ships. TV shows such as The Biggest Loser and Celebrity Fit Club make losing weight in a hurry seem easy – but losing weight that quickly for 99% of the population impossible.

This workout will

let you lose fat at a more realistic pace.

The first step to this workout is cardio . Cardio is paramount in importance because it makes your body burn calories and eventually fat. Cardio is also the best way to lose weight fast – coupled with a healthy diet, of course.

Interval training workout is the key to losing weight fast . Here is a sample workout:

Goal: 30 minutes of continuous running

Step 1: After warming up, run for two minutes at a moderate pace.

Step 2: At the two-minute mark, run for one minute at a fast pace (so that you are breathing heavily). Take 10 seconds to transition.

Step 3: Repeat this pattern until your time is up.

The alternating speeds provides ‘jolts’ to your cardiovascular system that force your body to expend more energy than you would normally during a 30-minute run.

A Workout To Get In Shape Fast

The key to athletic performance in virtually any sport is to have an aerobic capacity that can pump oxygen and blood in a more efficient manner than your competition. Strength is also a key factor . Here is a workout that should hit all the important parts:

Sunday: Rest

Monday: Weights, upper body; normal run (3-5 miles)

Tuesday: Wind sprints (2x200m, 4×400, 2×800)

Wednesday: Weights, lower body; low run (2-3 miles)

Thursday: Three mile repeats, 60 second rest in between, fast pace

Friday: Swimming, 5x50m, 5x25m, 2x100m

Saturday: Long run 50% farther than your normal run at a moderate-low pace

The numbers can be changed and adjusted . What’s important to know is the template . This exercise will tax your body, but if you keep it up, you will get in the best overall shape pretty quickly. The weight training gives you strength and muscle endurance; running gives you aerobic endurance; speed work on Tuesday and Thursday give you explosiveness; and the swimming gives you an overall workout that hits all of the areas above. ( Swimming is ultimately the best all-around exercise for cardio however it can be substituted with another full-body cardio exercise .)

Burn Fat Easier By Adding More Intensity To Your Workouts

Guest Author — Tue, 05 Apr 2011 16:47:27 +0000

High intensity exercise has been shown over time to be the best way to burn more fat . Part of this is due to the exercise after-burn, also referred to as excess post-exercise oxygen consumption (EPOC). This is the number of calories expended (above resting
values) after an exercise bout.

The oxygen consumption the body uses to return to its pre-exercise state represents EPOC .

The physiological mechanisms responsible for increased metabolism following exercise include oxygen replenishment, phosphagen (ATP-PC) resynthesis, lactic acid removal, increased ventilation, and increased blood circulation and body temperature.

It can take your body anywhere from a few minutes to 2 days to fully recover to a resting state . Studies have found that the magnitude and duration of EPOC depend on the intensity and duration of exercise.
The intensity of your cardio workout has the greatest impact on EPOC as research as shown .

As exercise intensity increases, the magnitude and duration of EPOC increase .

In a study by Bahr and Sejersted (1991), subjects completed exercise bouts at intensities of 29%, 50% and 75% of their VO2max for a period of 80 minutes. The greatest EPOC was reported following the highest exercise intensity (75% VO2max) with 30 liters of oxygen consumed or 150 calories burned.

(Note: it is well understood in all exercise physiology and nutrition texts that for every liter of oxygen consumed, approximately 5 calories are burned.)

In a more recent study, Phelain and his colleagues also investigated the effects of low-intensity (50% VO2max) and high-intensity (75% VO2max) exercise on the EPOC response.

Although the energy expended during both exercise bouts was the same 500 calories, the higher intensity bout caused a significantly higher EPOC than the lower intensity bout – 9 liters of oxygen (or 45 calories) versus 4.8 liters (or 24 calories).

Additionally, the duration of EPOC following the highest intensity exercise was significantly longer when compared to the lower-intensity bouts (10.5 hours versus 0.3 and 3.3 hours). That’s an astonishing difference!
Intensity is king when it comes to burning calories as these results have shown . So even if the calorie count on your cardio machine isn’t what you want it to be don’t worry – the real fat burning benefit is taking place for several hours after your session!

One of the reasons for this occurrence is that after exercise your body is restoring its low glycogen (carbohyrate) reserves, therefore, for its primary fuel source, it will to turn to fat !

LOOK AT HOW SPRINTERS TRAIN
You would notice the intensity a sprinter trains at is very high . They perform near maximal efforts for short periods of time. This includes their resistance and cardio training. And the results speak for themselves. How many sprinters do you know of that are fat and flabby?

Quick Weight Loss | Fast Weight Loss Program

Guest Author — Sun, 26 Sep 2010 22:37:05 +0000

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Duration : 0:2:12

Ab Workout Exercises

Guest Author — Sun, 29 Aug 2010 01:41:06 +0000

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If you want to get a slim stomach and six pack abs, then you need to stop wasting your time on useless crunches and dangerous sit-ups. Instead, you need to focus on 21st Century ab workout exercises to get more results in less time.

Heres an effective four-exercise Pre-Fatigue Abdominal Circuit where you are going to fatigue the abdominals with classic endurance exercises and then follow it up with a dynamic moving exercise.

In the first exercise, start with a simple abdominal plank, holding that position for 45 seconds while bracing your abs, breathing normally, and maintaining your body in a straight line. That will pre-fatigue your abdominals for the second exercise.

Next, you will perform stability ball jackknives for 15 repetitions. At this point in the workout, your abs will be slightly fatigued from the previous exercise, so pay special attention to your form. This is the perfect combination of abdominal exercises to help you strengthen your abs and build the six pack muscles.

(Of course, you also have to do interval training to burn belly fat and find the right diet to help you lose belly fat. I highly recommend you stick to whole, natural foods to lose stomach fat and use short, burst interval training to burn fat in less than 20 minutes, only three times per week.)

The third abdominal exercise in the circuit will fatigue both the obliques and abdominals and is called the side plank. While holding for 30 seconds per side, be sure to maintain your body in a straight line, keeping your hips up, and your chest rotated outwards.

Brace your abs to work them harder than ever. This simple exercise is far more effective than crunches, and works your obliques extra hard. Plus, the side plank pre-fatigues your obliques for the final exercise.

The last abs workout exercise in the circuit is the cross body stability ball mountain climber. To get into position, place your hands on the floor, your feet on the ball, and bring your knee across your body to your opposite elbow. This is a powerful exercise for your six pack abs and obliques.

Once completing the Pre-Fatigue Abdominal Circuit, go through and complete it 2 more times for a total of 3 circuits. Youll be shocked at how hard you can work your abs without situps, crunches, or any of the ab gadgets that are really just a waste of money.

All you need is your bodyweight and an exercise ball to work your abs as hard as any pilates or yoga session, or as hard as any $39.95 infomercial machine.

After finishing the abs exercises circuit, do 5 minutes of fat burning Bodyweight squats, completing as many reps as you can do within that time frame. So, for example, you may choose to do sets of 10, 20, go to failure, or 30 seconds on, 30 seconds off.

It doesn’t really matter, as long as you are focused on form and going at a steady pace. In terms of hand placement, you can put them down at your sides, behind your head, outstretched in front of you, or even below your neck. Record how many reps you are able to do within the 5 minute window and try to improve upon that number each week.

I hope you enjoyed the abs exercises circuit workout and bodyweight interval training program. Both of these workouts will guarantee that youll get a slim tummy, flattened abs, and even a razor sharp set of six pack abdominals.

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Duration : 0:3:51

!!!SIX PACK ABS!!! How to muscle gain and lose fat FAST!!! Part 2 (Brandon Carter)

Guest Author — Sat, 14 Aug 2010 17:59:01 +0000

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Keys to getting a six pack:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Proper Nutrition:

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn’t as good for you. When you become overly hungry, all rational thinking goes out the window.

But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Weight training The Abdominals:

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, “Would you train your biceps with sets of 50 reps with no weight?” Of course, they say “no.” How about your chest, 50 reps with no weight? Another no. I then ask, “Then why would you do that with your abs?”

Here’s an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals

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Duration : 0:3:18

EXERCISES FOR SUPER FAST FAT BURNING AND MUSCLE BUILDING !!!! (Brandon Carter)

Guest Author — Tue, 27 Jul 2010 18:06:03 +0000

Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!

What if I told you that you could burn more fat by doing less cardio? Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. In this article I will explain how to get the best results from this new and cutting-edge type of cardiovascular training.

You have probably been told, just like the rest of us, that in order to burn the greatest amount of fat you need to do cardio for 20 to 60 minutes at a moderate intensity. This will indeed melt the fat away, but HIIT is a more efficient and athlete-friendly way to train and burn fat at the same time.

How HIIT Works

With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!

Here’s What You Do:

Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.

Then take time to stretch properly and you are ready to begin.

Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).

Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.

Or do like me and jump as high as you can, as fast as you can for 30 sec and rest for 30 sec

Do this for no more than 15 minutes.

After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.

Benefits Of HIIT

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The Reason HIIT Is So Successful Is This:

When you work at a high intensity, you burn more total calories per pound of body weight.
High Intensity workouts such as weight training and HIIT boost growth hormone levels.
Elevates the body’s metabolism throughout the entire day!
What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT is for you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio.

Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.

HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well. Not only will you increase your cardiovascular endurance, but improve your raw speed and explosiveness as well!

What Is ATP?
Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.

Conclusion

I will let the study speak for itself. HIIT provides a more effective workout in much less time! Everyone can benefit from HIIT cardio, whether it be the person who is trying to lose weight or the professional football player training for the upcoming NFL season! Give HIIT a try and I am sure that you will not go back to the traditional way of performing cardio again!

Thank you, and if you have any questions or comments, please e-mail them to me via Twitter at http://twitter.com/BCarterMusic

Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!

EXERCISES FOR SUPER FAST FAT BURNING AND MUSCLE BUILDING !!!!

Duration : 0:2:47

The Top 4 Muscle Building Supplements

Guest Author — Sun, 04 Jul 2010 23:28:50 +0000

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Duration : 0:5:15

Quick Weight Loss Course

The 5 Best Fat Burning Exercises To Follow

Other Great Weight Loss Articles

Great Guide To Find Exercises That Flatten The Stomach

Other Great Weight Loss Articles

Where To Find Free Exercises To Flatten Stomach

Other Great Weight Loss Articles

Best Methods of Getting In Shape Quickly

Other Great Weight Loss Articles

Burn Fat Easier By Adding More Intensity To Your Workouts

Other Great Weight Loss Articles

Quick Weight Loss | Fast Weight Loss Program

Other Great Weight Loss Articles

Ab Workout Exercises

Other Great Weight Loss Articles

!!!SIX PACK ABS!!! How to muscle gain and lose fat FAST!!! Part 2 (Brandon Carter)

Other Great Weight Loss Articles

EXERCISES FOR SUPER FAST FAT BURNING AND MUSCLE BUILDING !!!! (Brandon Carter)

Other Great Weight Loss Articles

The Top 4 Muscle Building Supplements

Other Great Weight Loss Articles