The 5 Best Exercises for Fat Loss. When it comes to fat loss, slow and steady loses the race. And unlike long, slow cardio sessions, intense training keeps you melting fat even after your workout is over, says Martin Rooney, director of the Parisi Speed School and author of . For fat loss, the two best exercises to eliminate from your routine, says Ballantyne, are . Put down the tortilla chips, and try these five high- intensity training strategies to torch fat fast. Treadmills are not all about steady state cardio. Jump onto a treadmill, and start your own interval training regimen with these tips! Photo Credit Lear Miller Photo/Image Source/Getty Images. Interval training - - bouts of high- intensity exercise alternated with short rest periods - - not only burns more calories than traditional cardio training, but also boosts your body's ability to fry fat through hormone production. Intervals, however, work on your muscles, helping them use oxygen more efficiently so your heart doesn't have to pump as much to make them perform. Jump on a stationary bike or onto a treadmill, and start your own interval training regimen with this guide from Ballantyne: Start with a regular warmup. When you've finished that, pedal or run at a rate that's 2. After 3. 0 to 6. 0 seconds, bring the intensity down to a rate that's half the intensity of a normal cardio workout. You want two extremes: hard and easy. As this gets easier, increase the intensity of each interval, work longer during the hard portion, shorten your rest periods or add more intervals.
Repeat three or four times per week. Sprinting is a natural form of interval training. Photo Credit Jacob Lund/Adobe. Stock. If you haven't sprinted since a coach was blasting a whistle in your ear, you're missing out on a natural but extreme form of interval training that can pay dividends for more than just your legs. They have tremendous arms and shoulders, too. He suggests following these tips to start safely. Sprint on a hill. The impact on your joints is lower, Tumminello says, which can help you avoid injury. Instead of the drag race approach, begin your sprints by speeding up from a jog. Continue interval sprinting in this way. To maximize benefit and lower injury risk, keep your sprints on the shorter side - - no more than 5. This will help you maintain a high intensity throughout, says Tumminello, and prevent your form from breaking down, which can lead to injury. To increase the overall results of your sprint workout, increase the number of sprints instead of going for long distances. When you're starting out, perform a sprint workout just once per week - - you'll be surprised at how sore the workout makes you, even in the abdominals. Once you're used to the stimulus, Tumminello suggests bumping it up to only two sessions per week, mixed with other gym workouts. 7 Best Exercises for Weight Loss is an easy to follow program with exercises designed to target fat loss. Grab your dumbbells, and get started. Weight loss workouts to help you get in shape and lose weight fast. With the Fitter U ipod weight loss workouts you'll never workout alone again! Allow at least two days of recovery between sprint workouts. Exercise pairing kills two birds with one stone. Photo Credit Klaus Vedfelt/Digital. Vision/Getty Images. You don't have to run, bike or perform any traditional cardio exercise to get high- intensity, fat- burning training. By pairing strength exercises that work opposing muscles, you can build muscle while keeping your heart rate high, maximizing fat loss. During the lunges, the arms and back rest, while the legs rest during the pull- ups. Jack uses such exercise pairings to do escalating density training, an interval protocol with a built- in challenge. As an example, consider a dumbbell bench press and an inverted row. For each exercise, choose a weight with which you can perform 1. Alternate between the exercises, performing just five reps of each move, with the 1. Rest as needed between sets and pairs so that you can complete each set of five without failing. In following sessions, try to beat your score by finishing more sets in that time or by finishing the same number of sets but with tougher weights. Density training sessions are great to add to the end of a traditional strength training workout, Jack says. For a complete density training workout, he suggests performing multiple time blocks in the same session, using new exercise pairings for each. Other pairs he recommends include a goblet squat with a single- arm dumbbell row, a reverse lunge with pushups or pulldowns, deadlifts with dumbbell overhead presses or split squats with a rowing exercise. Group practicing kettlebell swings with squat thrusts. Photo Credit Thomas Barwick/Taxi/Getty Images. Countdown workouts also use exercise pairs and are a motivating way to finish a workout, says Mike Wunsch, performance director at Results Fitness in Santa Clarita, California. That finish- line mentality can keep you going. As with density training, Wunsch recommends pairing opposing exercises for countdowns, but also suggests picking moves that have a rhythm. Moves like the kettlebell swing, squat thrusts and pushups work well. Wunsch says stress- busting med ball slams and throws can add to the fun. Moves like these, he explains, can result in injury if your form falters while performing exercises at a fast pace. For the same reason, he also advises avoiding overhead- pressing moves like dumbbell thrusters. To try your own countdown, choose a pair of exercises from Wunsch's following list. Start by performing six reps of the first exercise, then six of the other move. Return to the first exercise and perform five reps, then do five reps of the second exercise. Continue alternating in this way until you reach zero. In each workout after that, add one rep to every exercise, Wunsch says. If one countdown isn't enough, choose a second pair from the list of exercises or create your own pair of opposing moves. Mike Wunsch's 4 suggested exercise pairs: 1. Kettlebell swing with squat thrust. Medicine ball side toss with medicine ball slam. Jumping jacks with pushup. Squat thrust with pushup. A treadmill can be made more exciting when it's part of a hurricane workout. Photo Credit Peter Cade/The Image Bank/Getty Images. He calls this workout . If you're new to intense training, Rooney suggests starting with Category 1. Details on these workouts, including exercise descriptions, can be found on Rooney's website. Individuals who are more fit can start with Category 3 hurricanes, like this sample workout: Begin by warming up for the workout, then move to round 1. For all rounds in this workout, perform 1 set of each exercise, then move to the next exercise. Complete the entire round three times before moving to the next round. Round 1: Run on a treadmill at 1. Perform a kettlebell Turkish getup four times on each side of the body. Repeat this sequence three times. Round 2: Run on a treadmill at 1. Perform 1. 0 dips and 1. Repeat this sequence three times. Round 3: Run on a treadmill at 1. Next perform 1. 0 reps of the G. I. Then perform 2. Repeat this sequence three times.
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