Improved
6112 HealthChanged
3785 LivesSaved
3568 Lives0 lives impacted in the last 24 hrs Learn More
Burn more fat with a quality workout. Choose your exercises carefully to make sure you work all major muscle groups. This doesn’t mean that you have to spend two hours in the gym to get fat loss and weight loss results. You can build muscle and burn fat with an intense 30-minute workout.
There are some things I need to discuss before I get to the five exercises that burn fat. First, don’t waste money on fitness gadgets. You don't need them to burn fat and lose weight. Second, don't spend any more money on fat loss and weight loss pills. You don't need those supplements either. And finally, forget about quick weight loss programs. They don't work long-term and that's why they are called quick!
Now, the five exercises that will build muscle and burn fat off your body are:
squats (dumbbell or bodyweight), deadlift, bentover dumbbell row, standing dumbbell shoulder press and bench press (dumbbell or barbell). Together, these exercises will work your entire body.
These are compound exercises (multi-joint) and should be a part of your workout regimen. They require leg strength, arm strength, core strength and good posture. Some have experienced injury from doing squats and deadlifts because of incorrect technique. Don’t let that stop you. Learn the correct techniques by doing bodyweight versions and progressing to resisted versions. Squats and deadlifts are two of the best exercises available.
The row exercise has many variations. For many, too little time is spent on strengthening the back muscles. When you don't adequately strengthen your back muscles, you are affecting your pulling potential. And, to have good upper body muscular balance, you need to work your backside as well as your frontside.
The standing dumbbell shoulder press works your arms, shoulders and core. As you do the shoulder press, you will feel your torso being engaged the entire time.
The bench press is a popular compound exercise and also has many variations. It primarily works the chest (pectorals), triceps and anterior deltoid muscles.
Do these five exercises in a circuit workout and you will get maximum benefits. A circuit is where you do each exercise, one after the other, with little or no rest between exercises.
Start building muscle mass and burning fat at the same time. You must change your body's composition to more muscle and less fat to be successful with permanent weight loss. This will speed up your metabolism and help you burn more calories every day.
Your body will also shrink because muscle takes up less space than fat. Over time, you will begin to lose weight and the weight will stay off. Do full body circuit strength training three times a week, about 30-40 minutes a session. When you get really good at it, 20-minute strength training sessions will be enough to get the job done.
If you haven’t worked out today, try these five exercises in a circuit workout. Your body will be challenged and it will begin to change over time.
Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark’s Fat Blaster Athletic Training System has been proven to give his clients the fit, sculpted and athletic-type bodies they want. Visit Mark’s sites:
My Fitness Hut http://myfitnesshut.blogspot.com
Her Fitness Hut http://herfitnesshut.com
Sports Fitness Hut http://sportsfitnesshut.blogspot.com
Add a Comment1 Comments
I totally agree. A lot of people think that the only way to lose weight is to do excessive cardio. This is a myth. Lifting weights is a great strategy, plus it increases your metabolism and builds muscle, both which help burn more fat.
But let's not forget about the other part of the equation: DIET
Proper Diet + Exercise = Lose Weight.
Sara:)
September 17, 2010 - 4:35pmThis Comment