I would like to write about exercises that help burning fat. Some are lighter but take more time, some are more extreme but are last shorter. Which way you choose is up to you. You might already heard about them or you’re just trying to find something suitable for yourself. Either way you may find some interesting information in this article.

HIIT – high-intensity interval training. It’s rather for slightly more advanced people or these with lower weight. This method is all about mixing low rate pulse (about 60% of allowed maximum) exercises with these of a high rate (about 95% of maximum). First you do a simple, short warm-up and then you’re ready to go. You should start with low intensity part then a high one – that’s the first interval. After first you do next, and another, and another… Remember that low intensity part is your recovery – you must not sit down between intervals. It’s up to your shape how many intervals you do but remember not to exceed 25 minutes for whole exercise including a warm-up and, after the workout, a cool down (basically the same moves like in warm-up). It’s advised to start with 3-5 intervals and add one every about two weeks (it depends on your progress). The best thing is that you can do actually any exercise you want. The best however is running, but it may be unhealthy for joints or simply too hard if you’re not too fit. You can go with an exercise bike, a rowing machine, stepper (any cardiovascular) or try swimming or walking (The Nordic one is preferred).

For example:

warm-up: 1-2 minutes

3 intervals: 30sec trot / 10sec sprint

cool down: 1-2 minutes

YES, it takes 5-6 minutes! Obviously at the very beginning, but if you are scared of making any effort it’s worth trying, isn’t it?

TABATA – it’s intended strictly for advanced people. This system allows to develop efficiency of anaerobic (power exercises) as well as aerobic (speed exercises) type. The idea is very simple but also brutal. It is not easy to believe in its effectiveness until you try it. What you need to do is to pick one training method that fits system rules, do as many reps as you can 20 sec period, take a brake for 10 sec and repeat that 7 times (total 8). Similar to HIIT it does not take much time. And that’s what we all like. Apparently there are some rules that you should apply when choosing exercises. The exercise should:

-         engage as many muscles as possible

-         engage muscles evenly (none of them gets tired quicker than other)

-         allow to put back the weight in safe way in any moment of exercise (in case you can’t do more reps) – dead lift wouldn’t be the best here

-         allow to quickly put back weight when you start to recover and to quickly take it when you start the exercise – classic squats are not suitable

The best exercise is squats. The only difference is that you keep the barbell at the front. Weight should be around 20% of your maximum one. You only increase it when you are able to do eight reps in the last set. For home exercisers there’s other brilliant and quite safe workout:

The Thruster – stand with legs spread at the width of arms. Take two dumbbells and hold them at the level of shoulders. Do a deep squat (buttocks almost on a floor), then stand up and lift your arms above your head until they are straight. Move back dumbbells to shoulders. That’s the first repetition. Do as much as you can…

AEROBIC – the name is known all over the world, but unfortunately, usually it is not known well. It includes all cardiovascular exercises like running or riding a bike. The main difference to other two is that you must keep your pulse rate at about ¾ of your maximum. Plenty of people think that when they push harder, increasing blood pressure to the upper limit, their results will become bigger. And that’s not true. All the energy burnt during aerobic exercises is taken  from carbohydrates and fat. When you work harder you burn more calories, but almost all of them come from carbo, not from fatty tissue. To force your organism to burn fat you need to do exercise for at least 30 minutes (after that time your body starts burning fatty tissue) and it’s impossible to do so when you’re reaching your limit. Maximum duration  should not exceed 1 hour.

You can choose actually any exercise. It depends on you, your health and shape as well as the money. The great advantage of this type of exercises is that they can be done by people who are not quite fit or even who have health problems (e.g. bad knee). However there are some disadvantages. During long aerobic sessions you lose muscles that are essential in fat burning. Also after a while your body gets used to effort and simply burns less calories. And it’s just boring…

WEIGHTLIFTING – mentioned in general. As it was written above muscles are essential in burning fat. The more muscles you have the more calories you burn, even sitting and doing nothing! Apart from building or just maintaining muscles, weightlifting forces your body to make an extreme effort and that helps burning calories as well. Obviously it’s not that simple and that’s why you must not forget about eating loads of proteins, not forgetting about carbohydrates and fats at the same time.

The best way to choose the best method is to take one, give it a try  and observe the results. If you’re not happy with that, there are no positive results you can try other one. And so on until you find one  just for you. In my opinion the best way is to combine weightlifting with aerobic-type exercises. If, after a while and all efforts, there are still no positive effects maybe the problem is somewhere else. You must not forget, that the diet is crucial in fat losing. Exercises can “only“ help  in multiplying the results if the diet is correct and slow down getting fat when it is not…

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All is not lost though and even when America has been labeled as the world’s fattest nation – thanks to easy and affordable fast-food options that drip oil to make for their tongue-tingling tastes that are often addictive, it is not out of the scope of healthy living for people who resort to proper dieting with a sensible approach to healthy cooking and eating. All that is required is a change in attitude so that a change in lifestyle can also be achieved; this is why one is advised to now look beyond the glitz and glamour of advertising and easy living and decrease dependency on machines or unhealthy living standards, including food and exercise habits so as to promote sensible dieting and fit living for a lifetime of good health.

Instead of living like caged animals confined to our boxes, what is required is out-of-the-box thinking to break away from conventional attitudes towards eating filling foods as we have none of the farming, fighting and physical labor inducing jobs of our ancestors as life as been made easy by machines and mechanized living – so we need less food, less calories and more healthy activities to keep the metabolism going. Once people understand this concept to healthy cooking and eating and also incorporate regular exercise into their diet plan, they will find that there is nothing much to the body beautiful that every one can aspire to if not side-tracked by new-age marketing mantras for fad-diets, pills and even soaps that advertisers are ready to offload on to the trusting public keen to shed those extra kilos, fast.

It pays to remember that if a weight loss technique promises rapid weight loss, it is bound to have an adverse effect such as rapid weight gain also, as binge eating, yo-yo dieting and loss of energy are all associated with any get-thin-fast scheme, which is a proven scientific fact revealed to us by research studies conducted on this topic.

We first need to analyze where the fault lies: sedentary lifestyles are a common problem that most overweight people find hard to accept, but if the only exercise you can think of when your daily regime is talked about is getting up from bed and making it to the loo/breakfast table, car and office chair routine and back to the couch and bed routine, then you need to do some serious thinking about your lifestyle.

Since working on the farm like your ancestors probably did, which equaled nearly 15 miles of jogging daily, is not likely to be your lot in the city, you need to incorporate this necessary physical activity into your daily routine so as to stay atop disease control and prevention, shed that excess baggage and keep it at bay with proven, scientific and healthful methods of dieting and exercise.

Consciously seek out health tips and apply these to see which works best for you i.e. combination of dieting and exercise, change in lifestyle patterns (eating less, working out more or with friends to stay motivated, walking the dog, watching telly while exercising on the stepper/exercise bike etc.) and being aware of what comprises a healthy diet for you, including calorie counting and switching to healthier cooking methods.

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Effective weight loss exercises – what are they? That’s an interesting question, but a more important question we should answer is what causes you to lose weight? The basic answer to this question is, you lose weight when you burn more calories than you take in. Easy right? Well… maybe not so simple in practice. I will be writing a diet article (i.e., the calorie “take in” side of this equation) later, but this article will address the “calorie burn” side. There are many effective exercises out there, but which ones are best and why?

Two Major Types of Exercise

Aerobic and resistance training are both crucial to your weight loss goals, and you will find great weight loss exercises in both categories.

Aerobic Training: differs from resistance training in both intensity and length of muscle contraction. Aerobic training is often done with light or no weights, so intensity is less, but it’s performed over a relatively longer time period.

Main Way Calories Are Burned: aerobic training is good for your weight loss program, mainly because of the quantity of calories, in general, and fat, in particular, you can burn during the training. Runners call it “hitting” the wall, but this is the point in your aerobic session when your body transitions from burning carbohydrates/sugars/glycogen to burning fat. Unlike the other type of weight loss exercises, aerobics does not, however, increase your basal (resting) metabolic rate as much… stay tuned

Example Exercises: 

Distance Running

Cycling

Stair Stepper machine

Aerobics classes

Resistance Training: is a type of strength or weight training where each effort is performed against a specific opposing force generated by resistance (e.g., weight, body weight, or band).

Main Way Calories Are Burned: the goalpurpose of resistance training is to strengthen and grow skeletal muscles. How does this support weight loss? With increased muscle mass, your body will naturally burn more calories all day long, not just during the actual exercise like the weight loss exercises above!

Example Exercises: 

Free Weights (Barbells, Dumbbells, etc.)

Resistance Bands

Weight Machines

So What Exercises Are Best For You?

The short answer is that this is a very personal question for you to answer, but here are some guiding principles. 1) You have to participate in both types for complete fitness (This goal should come before weight loss!). 2) These should be exercises you love, and 3) You have to do them regularly (i.e., at least a few times per week)!

What’s My Routine?

My weekly training regime usually includes the following weight loss exercises:

   Day 1 – Resistance Training: Free Weights for “Push Muscles” (Chest, Shoulders, and Triceps)

   Day 2 – Aerobic Training: Yoga (Runner’s Yoga)

   Day 3 – Resistance Training: Free Weights for “Pull Muscles” (Back, Bicep)

   Day 4 – Aerobic Training: Plyometrics

   Day 5 – Resistance Training: Free Weights for Legs (Quadriceps, Hamstrings, Calves)

   Day 6 – Yoga or Rest

   Day 7 – Rest

No need to follow my routine verbatim, but this is an examle of how you can leverage the weight loss benefits of both aerobic and resistance training.

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