Fat Burning Exercises

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adoetdija

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When the summer comes, is really good time to take advantage of fat burning exercises in order to have a firm and well defined body. But first, you should burn fat with some cardiovascular or aerobic activity. To get motivating results, this routine should last thirty minutes at least, and you can extend it to forty five minutes or even to one hour of exercise per day. Also it is recommended for you to make the exercise before having your breakfast, since according to scientific investigations, a person is capable of burning even sixty percent more of fat if the exercise routine is executed before breakfast.
The recommended heart rate should be maintained in the interval of 130 and 145 beats per minute (thus you will be burning fat in a more efficient way). The most recommended tip would be to control the heart rate with a pulsometer.

Fat burning exercises routine

Here are some fat burning exercises you should practice each day:
1. Have an outdoor brisk walking for at least five minutes.

2. Running outdoors or in the gym on the treadmill for at least five minutes.

3. Cycling exercise also for five minutes at least.

4. Practicing three minutes of step exercise in the following way: go up and down on the step slowly for one minute, then go up and down on the step at higher speed for one minute, and finish by going up and down on the step slowly again for one minute.

5. Rope jumping for a minute, you can jump with your feet together or you can alternate feet.

6. Jumping jacks, you can make one hundred repetitions or you can make this exercise for one or two minutes.

7. Six more minutes of a variety of exercises with the step and the rope.

8. To start the closing, some cycling exercises from five to ten minutes.

9. Jogging from five to ten minutes.

10. Outdoor walking for five minutes.

Finally, relax and drink some water.

Additional fat burning exercises

Here are some favorite fat burning exercises which you can include on the previous routine:
• Squats. This exercise will work on the biggest muscles of the body; therefore it will help you to burn more fat. The movement associated to this exercise requires a lot of effort which is the key for burning calories. Therefore this exercise should go at the beginning of your daily routine. You could use a couple of dumbbells or even a specialized machine for this matter.
• Barbell Bicep Curl. This exercise works on your chest, biceps and forearms. To execute this exercise stand with your feet separated at the level of your shoulders, with the palms of your hands facing out and with elbows at each side, hold the bar and with the biceps and triceps extended close your hands and carry the bar toward your chest with a slow and controlled movement, you should not move your shoulders or your back while making this movement. Then put down the bar very slowly until your arms get to be completely extended.
 
When you work out, you involve a large percentage of your muscles and joints. If you were to go into your workout cold, you run the risk of suffering an injury. Prevent this from happening by doing dynamic stretches.
 
femminathomas56326 said:
is that true water can burn our fat?
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No it is not true that consuming water burns fat. Drinking a lot of water before meals is an artificial method of filling the stomach so making you feel full on less food.
Consuming a good regular amount of water is good for the human animal which is so blatantly pathetic compared to most other land animals regarding dehydration so do not consider this as guidance not to drink plenty of water. It is simply stating that doing so doesn't burn fat.
 
Where are you getting your SCIENTIFIC information... holy moly... your obviously not someone that works in the industry... IT HAS BEEN PROVEN TIME AND AGAIN THAT CARDIO IS THE LEAST EFFECTIVE WAY TO LOSE BODY FAT... and doing it FASTED is absolutely ridiculous unnecessary and dangerous for the average trainer.

The biggest problem we have in the industry is people posting this BS and the uneducated believing it. I have to talk new clients down everyday from these stupid remarks and beliefs... unless you want to be a runner cardio machines are the most in effective pieces of equipment in the gym for weight loss. Every month I have clients amazed at how much weight they can lose by spenting 30 -40 minutes 5 days a week weight training and actually INCREASING their nutritional intake. YES eat more food, exercise in an appropriate manner, increase muscle mass and lose up to 2 lb per week safely. And on top of it you will not be a skinny fat person from all the cardio like the 90 % of those doing cardio only are.

Please explain to me how BICEP CURLS work the CHEST?... i would love to see a video of this so that I can maybe incorporate it into our programs... that has to sit right there with knee raises working the abs...

your telling us that an 80 y/o with a max heart rate of 140 should be working at 130-145 bpm for fat loss. When the MAX WORKING HEART RATE IS 85% OF 140 bpm is only 126 bpm? you will have law suites on your hands for wrongful deaths...

Perceived rates of exertion are not calculated by any specific heart rate for everyone but on 65-85/90% of ones max heart rate... you do know how to measure this don't you?...
 
Static state cardio is one of the only forms of exercise that is constantly burning fat during actual activity. Hence the classic misinformation. It totally ignores the recovery phase where more varied training works so effectively.
Varied training is the best for all round fitness and fat loss with a keen eye on what the person enjoys. Weight training is a bit of a marmite in the training world you either love it or hate it, so someone who hates it will not do well long term if that is the main part of their training. If they are a cardio freak who loves treadmills then the next stage is to encourage them to throw in intervals and variation to their running not just plod along for hours, even try getting them using hand weights occasionally, though I personally hate them and they should be used with caution.
There is no perfect exercise for burning fat because we are so very different. I am a typical ecto who used to run miles, have single figure body fat % and have the physique of a rake. An endo would get nowhere on this but working within their genetically gifted range gaining muscle mass would be perfect, and though we are encouraged to think of ourselves as one of 3 main body types but reality is we will be somewhere on the scale between 2 of them and get guidance suited to you. Variety is still best but the balance is personal, not something most of us can advise online, but we foolishly have a go.
Starving the body is stupid and has been shown as being so for years. I eat around double the average daily intake of calories a day and am looking at the highest training body fat I have ever had at 18% while gaining muscle mass. I can do it because of my activity level, something that not only increases the calories you burn during exercise but done regularly with percieved sustainable calorie intake will increase the metabolism and make your body more efficient and ready to burn the valuable fat stores. The fact our bodies don't like unlocking these is why we have survived this long so it is important to keep this in mind and consider what conditions the body will consider this acceptable, starved and travelling as if to find food is not it.

Pectoral muscles bring the arms together in front of the chest and turn the hands in the way normally encouraged in the twist curls. So your leg raises for abs comparison is spot on, the abs do a bit but most of it is hip flexors, on curls (twist curls only) the chest does a tiny bit but biceps, brachialis and forearms do most.

I hate heart rate being used as the generic ideal for training intensity. I am 40 years old giving ARMHR as 181 bpm which is the level I am at for most of my distance running and I am able to keep this up without being out of breath. It is the years of practice that have made this possible so my age is irrelevant. One of my colleagues is 23 years old and of spherical build, getting to 180 bpm running would likely be the last thing he ever did.
PRE is so much better than HR as a measure. I don't know what my heart rate reached during my intervals today but I felt like I was going to die at the end so I would put that at around 10 on the PRE level and stupidity scale. I will do it again next week. PRE on my normal runs is around 6 I am working hard but not at max because I can keep going for over 40 minutes and know I could continue after I have finished.
One of the things totally neglected by most assessing ideal heart rate is recovery time, something I was told is incredibly important. You take your resting heart rate, go maximum maintainable pace and hold it for 5 or 10 minutes, then stop and see how long it takes to be back at resting HR again. This along with resting heart rate, medical assessment of heart health, age, fitness level and a few other bits I can't even remember are needed to do this well. PRE all the way.

Mis-information is in everything. We all hate it but where there is money there will be BS vendor trying to get some of it.
 
Sounding good basically this is the finest way according to me to burn the fats you have and yeah it plays an important role in that so yeah i am glad that you have shared it it can help a lot of people.
 
Aples said:
Sounding good basically this is the finest way according to me to burn the fats you have and yeah it plays an important role in that so yeah i am glad that you have shared it it can help a lot of people.
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Any comments?
 
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1. Use cross training when choosing your exercises. You need to combine strength training and aerobic exercise to reduce the fat content in your body.

2. Start lifting weights to build your muscles and increase the rate at which your body burns fat. Visit your local gym and ask about their weight lifting facility. Modern weight lifting clubs are no longer the old sweaty gyms where muscle-bound men grunted and dropped the weights. Ergonomic weight machines isolate individual muscle groups and allow you to work the muscles safely.

3. Alternate working muscle groups every day. Your muscles need time to recuperate after a lifting session, so work a different muscle group each day. If you work arms one day, work your legs the next. Your muscles need 48 hours of rest to repair themselves before your next lifting workout.

4. Add a cardiovascular workout. As a part of your fat-burning routine, be sure to add an aerobic workout at least three times a week. During an aerobic session, your heart rate will increase, flooding your body and muscles with oxygen and raising your metabolism.

5. Choose cardiovascular workouts that are fun to keep you motivated. You can join a step aerobics class or go for a jog. Alternately, combine different aerobic workouts to keep you motivated and to stave off boredom. Spend 15 minutes on the stair-stepper, another 15 on the treadmill and finish up with 15 minutes on an elliptical trainer. Any exercise that gets your heart rate up and keeps it up will burn fat.
 
Yes I agreed that when you work out, you include a lot of your joint parts and muscle tissue. If you were to go into your exercise cold, you run the risk of struggling an damage.
 
The effective fat burning exercise I do is the cardio workout. I spend 30 minutes in jogging every morning and 30 minutes in my stationary bike in the afternoon. I do this routine in 8 weeks now and it works for me.
 
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