Fat Burning Exercises
Please Note:
If it's been a while since you have exercised, get your doctor's okay before you start. Always listen to your medical doctor's advice before starting a new exercise routine.
Aerobic-long-duration exercise is a proven best fat burning exercise program as it uses most of the major muscle groups. The body burns more calories from fat with lower-intensity, cardio exercise. Included in this type of exercise is walking, swimming, running or jogging, cycling or elliptical training.
Exercises such as tennis, sprinting, basketball and golf burn sugars and don’t burn fat as effectively.
Exercise should be done at a moderate rate so that fat burning enzymes are activated - this is the key to it all. About 20 minutes per day for those starting out and as fitness improves this can be increased to 30 minutes or more from 2 to 5 days a week.
Burning stubborn fat
In order to increase your heart rate you need to work your large muscle groups. Building up a sweat that leaves you short of breath is a good form of fat burning exercise as it releases the HGH hormones which are potent fat burners. Your body won’t release stubborn fat until HGH is activated.
Dumbbell Lunges
Dumbbell lunges are good and you should strive to build up to 6 sets of 30. Walking lunges using dumbbells are highly effective too. Lunge forward on one leg and stand up at that position. Lunch forward with the other leg and stand up. Do this for about 30 yards; rest for 30 seconds and then continue.
Barbell
Using a barbell pick up a weight that you can easily manage. Put it above your head. Bring the weight down to your shoulders, and slowly drop it down to the floor. Pick it up above your head again and repeat. Strive to do 6 sets of 15-20 reps. If you are unsure of the proper way to do this - seek help from a qualified trainer - proper form is important so you don't injure yourself and you derive the maximum benefit from this exercise.
In order to release the most amount of HGH during exercise, these exercises should be done on an empty stomach. Don’t eat or drink for at least 3 hours before working out and don’t eat or drink for at least 2 hours after. HGH continues to be released when you stop exercising.
Start with hard hitting cardio exercises first before you start on fat burning exercise. Choose your fat burning exercises carefully and make sure that you hit them hard.
Fat burning exercise for endomorphs
Humans fall into three categories of body types. Ectomorphs are slim, have little fat and little muscle. Mesomorphs are muscular and trim and Endomorphs are round with excess body fat. Some endomorphs are born that way while others go through body transformations later on in life as their metabolisms slow down.
Endomorphs carry fat in their buttocks, hips, stomachs, neck and upper arms yet have well defined calves and thighs. They need to stick to a strict diet to keep fat to a minimum yet often find it hard to get rid of fat because of their sluggish metabolisms. A good weekly exercise for endomorphs would be as follows:-
Monday work on the upper body with compound exercise
Tuesday do cardio for 30 minutes
Wednesday rest
Thursday work on the lower body with compound exercise
Friday repeat cardio
This regime will effectively reduce fat stores. With the help of reduced calorie intake and 6 small meals per day endomorphs may once again become an Ectomorph.
Burning the belly fat
Burning off belly fat is notoriously difficult and is not achieved overnight. The only way to successfully get rid of belly fat is with exercise. Often we get our belly from being inactive and from eating too many calories. Reducing calorie intake while burning the rest through exercise is the best and the only way to burn off belly fat.
Walking, jogging or running is best. They are cheap and easy to start. Running can also be done when it is convenient for you and gets you out into the fresh air and sun. However it is prudent that you consider your knees and in this case walking might be your best option. Walking for 30 minutes at 4 miles per hour will burn off 263 calories. Do this 3-4 times a week if you are just starting.
Once your fitness levels increases you can go onto brisk walking for longer periods of time. Brisk walking for the same time period yet at 7 miles per hour will burn off 548 calories. It is important to keep pushing yourself. If you don’t, your fat burning will hit a plateau.
Treadmills for burning fat
A treadmill can be turned into a fat burning treadmill quite easily. All it takes is consistency and walking, jogging or running at a good rate. The best thing about a treadmill is that you are independent of the weather. If you are fortunate enough to have it in a cool basement, as I do - so much the better.
Determine your target heart rate by subtracting your age from 180. Set your heart monitor on the treadmill to beep if you exceed that pulse and you are on your way to losing fat and developing a healthy heart and lung system.
Many people use the treadmill walking to lose weight. If you wish to accelerate the fat burning try intervals. These are short bursts followed by a resting period than another burst, etc. Start out by jogging for say 20 seconds followed by walking for 20 seconds. Slowly build up to (if you can) sprinting for 1 minute followed by a 1 minute rest. These activities on the treadmill will burn fat right off.
