Blast the Fat!

via To Your Health

Your body is similar to your car. You put fuel in your car so that it will take you to your destination. Your body does the same, but it uses a few different types of fuel. It can burn sugar (carbs), it can burn fat, and if it doesn’t have any excess sugar or fat, it can actually burn muscle tissue (which we want to minimize as much as possible). How much you burn of either type of fuel depends on your exercise methods and habits such as what you eat before you head to the gym. For now, let’s focus mainly on different exercises that will help you burn fat. But know that your eating habits have a direct effect on fat burning or lack of.

A great way to burn fat and lots of calories is through interval (circuit) training. Interval training breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your after workout metabolic rate. Studies have shown that “after burn” and interval training (circuit) can last up to 36 hours after. (This basically means you are still burning calories at a higher rate when you are finished than normal).

Here are some fantastic interval training exercises that will help you burn calories and lose weight:

Circuit/ Interval Training

Perform the exercises in these circuit routines consecutively (pick a routine) with as little rest as possible between exercises; then repeat the entire circuit 3-4 times with 30-45 seconds of rest in between if needed. You can also time yourself and try to improve your time each round.

Circuit #1

  • 20 Push ups
  • 20 Squats
  • 20 Mountain climbers
  • 20 Jumping Jack

Circuit 2

  • 20 (10 per leg) Lunges
  • 20 Siff Squat
  • 20 Dips on chair or bench
  • 30 Second run in place/high knees (repeat)

Circuit #3 Summer Fun Outdoor Workout
(Repeat 3-4 times) You can also time yourself and try and better your time each round

  • 30 Bench Step ups – alternate legs
  • 30 Push ups on bench
  • 30 Dips on bench
  • 30 Seconds skip/jog or sprint to a tree (or swings) and back. Repeat four times.

Circuit #4 Obstacle Course
(Repeat 3-4 times)

  • Set out 2 cones ( or some sort of markers) about 15 yards apart
  • Run from cone to cone for 30 seconds
  • Take a 5-second break
  • Skip from cone to cone for 30 seconds
  • Take a 5-minute break
  • Shuffle side ways from cone to cone for 30 seconds
  • End with plank hold for 30 seconds

Be creative if you have a soccer ball you can kick the ball, or basketball do lay ups for 30 seconds make it fun and challenging.

I didn’t spend too much time on the wrong way because I want to teach you the right way to burn fat and lose weight. There is a science to this, but for fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories consumed. It matters little whether the calories burned during exercise come from fat or carbohydrates. But you want to stay away from burning muscle because that helps with your metabolism. So try the workouts below and let’s get fit now! Action is the difference between reaching our goals and just thinking about them.

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