Everyone wants to know how to exercise most efficiently as burn the maximum amount of fat and calories in the minimum amount of time. Here are 2 major, key strategies that you should use in whatever type of exercise you are doing in order to burn the most calories you can.
As a guide the average person who is averagely fit would burn 80-100 calories per 10 minutes of exercise. So that’s 500-600 calories an hour. But this could be drastically less if you are doing the wrong things, and drastically more (over 1000 per hour is not out of the question) if you are doing the right things. Here are the 2 key strategies;
1/ Keep your heart rate as high as possible. This doesn’t mean you have to buy a heart rate monitor. It some cases it helps people to keep working hard and keep their heart rate up but it’s by no means a necessity. Just work as hard as you can and push yourself constantly and your heart rate will take care of itself.
Why do you have to work hard? Simple – the higher you heart rate, the harder your body has to work to cope and the more calories you burn as a result.
2/ Work as many muscle groups as possible in each exercise. The more muscles you work per exercise the more calories you burn. It’s simple when you actually think about it but you would be amazed how many people do ‘isolation exercises.’ This means just working 1 or few muscle groups per exercise. An example of an isolation exercise would be a bicep curl of those… Read more->
This entry was posted on April 5, 2013 at 10:40 am and is filed under circuit training, metabolism, Uncategorized, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
’Exercising’ alone is not good enough. If you don’t know the ‘tricks of the trade’ you will be working hard with no reward. Here is a great sneaky tip to drastically improve the effectiveness of your workout.
Chop and Change.
Your body doesn’t respond (and by ‘respond’ I mean burn fat effectively) to the same motion over and over again. This is one of the reasons why when you spend a long period of time on the treadmill or cross trainer your fat burning potential is always going to be limited.
You need to constantly vary what you are doing and which muscles you are working to contine to stimulate your body’s metabolism and fat burning hormones. Otherwise your body just gets used to the same old motion uses the same old muscles and burns little or no fat.
This is why my new program http://www.bestfatlossforwomen.com implements a system where you are never doing the same exercise for more than 20 seconds at a time. This is the variety you need in order to reach ultimate fat burning potential.
Today’s Takeaway – Chop and Change what you are doing during your workouts as much as possible. It will send you body’s fat burning hormones into overdrive!
This entry was posted on January 17, 2011 at 5:19 pm and is filed under 5-minute-workout, circuit training, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
The summer season is upon us now, and many people are beginning to worry about what they are going to look like when they are on the beach on holiday. That’s why I have put to my ultimate ‘Express Beach Body Workout’ for you to use to get super slim and toned before your hols!
The follow routine is a 5 minute circuit. Each exercise should be done for 20 seconds followed by 10 seconds rest before moving on to the next exercise. Complete circuit 2-3 times a day for maximum results.
Position:Stand with your back flat against the wall, feet slightly forward and hip width apart.
Slide down wall so your knees are bent and you feel your quad (thigh) muscles working.
Hold position as still as possible.
Slide as far down the wall as you can.
Points To Remember:
Keep head flat against wall.
Don’t let you knees goes further forward than the end of your toes.
2/ Half Press-UpsPosition:
Kneel on floor with hands just over shoulder width apart out in front of you.
Lower your body down as far as you can so your chest goes over the line of your hands.
Push back up to starting position.
Points to remember:
Lower you chest over your hands not your head.
Brace your stomach whilst performing the exercise.
Perform exercise on toes if the above is too easy.
3/ Leg Cycle Position: Lay face up with knees bent and raised.
Kick legs forward and backwards in a cycling motion.
Points To Remember:
Keep lower back flat to the floor by bracing your stomach muscles.
Keep a slight bend in your knee as you extent the leg forward.
The lower and straighter the legs go the more difficult the exercise becomes.
4/ Front Lunges
Stand upright with knees… Read more->
This entry was posted on May 30, 2010 at 9:00 am and is filed under 5-minute-workout, circuit training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Angelina Jolie’s body and figure is the envy of many women, but what does Jolie do to stay in such great shape to be able to play roles such as Lara Croft in Tomb Raider? What does she do to get that lean and toned look?
Angelina’s routine consists of pairing fat burning exercises together and doing them in a circuit format. For example, she will choose 6 exercises which combined, will work every major muscle in the body. (It is very important when you do this to choose varied exercises and make sure you are not overworking one area of the body).
So she would pair a shoulder press and a squat together. Then she would pair sit-up and press ups. And finally Lunge and the plank. The format is to do the 2 paired exercises back to back with no rest. You would then take 30-60 seconds rest (this depends on your fitness level) before moving on to the next exercises. Angelina would complete this circuit 2-3 times.
You will notice that the exercises paired together work contrasting body parts. For example press ups working the upper body and sit ups working the stomach. This is to allow each body part to recover before doing another exercise on it. So you would not want to combine squats and lunges for example.
This combination of intensive, circuit based training is what sheds the fat off Angelina’s body and gives her the figure you can see in the picture above.
Today’s Takeaway – The same general themes are here again. Angelina Jolie is another celeb who using intensive circuit/resistance training to stay slim. So if you don’t currently, give it a go!
To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’
This entry was posted on May 27, 2010 at 7:26 am and is filed under celebrity workouts, circuit training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.