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The most effective exercise for fat loss



 
 
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Old December 10th, 2007, 05:14 PM posted to alt.support.diet
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Default The most effective exercise for fat loss

The truth is this; to burn fat and keep it off, you need to build lean
muscle while burning bodyfat. New muscle will raise your fat-burning
efforts and ensure that what you do lose in fat stays off for the
foreseeable future.

Muscle weighs more than fat, so in burning fat and building new
muscle, your scales may give you the false impression that you aren't
losing much weight at all. In fact you could be losing considerable
body fat over the course of your exercise Program, while making a
steady gain in lean muscle at the same time, IF you stick to the rules
laid out here.

To get fat loss results you don't need to exercise like someone
possessed, 5 or more times a week. You just need to train smarter. An
effective exercise program will not only leave you feeling stronger,
but also looking and feeling fitter and leaner.

You need to spend a little more time increasing your body's metabolism
(the rate at which it burns fuel), by focusing on resistance work -
weights. You need to burn as many calories as possible, and since lean
muscle is metabolically active, building muscle and maintaining it is
extremely important.

You need to work your whole body every time you exercise, using
resistance that feels challenging. That doesn't mean crippling
yourself. It means pushing yourself a little harder than you're used
to. For some of you this will mean using dumbbells for the first time.
Focus on total body movements like squats, lunges, push ups and step
ups.

If in doubt as to what to do, ask for guidance at your local gym or
hire someone like myself to create an effective program for you.
Simply wandering around the gym, aimlessly moving from one machine to
the next won't necessarily be fat burning effective or time-efficient.
You need a plan...

An effective, well designed resistance program can cause your
metabolism to step up a gear or two, and continue burning calories up
to 24 hours after you put down your last weight! Remember; a program
that delivers results doesn't need to run on for hours. Within 15
minutes you could work your whole body effectively with weights and
reap the benefits of your actions for up to 48 hours afterwards.


Now for the cardio part...

Many of you still look to hours of cardio as the answer to your
prayers - and often it isn't.

Mention cardio, and most people think of hours spent sweating on
treadmills, bikes, rowing machines and cross trainers, trapped in the
gym! It shouldn't be like that, unless you simply love doing cardio.

If you're trying to lose weight (burn fat), you need to make sure that
your cardio sessions are effective. Don't waste your time plodding
along at one speed, believing that time spent doing the activity is
more important than effort.

If you really want to see a change in your body, you need to start
upping the pace. It's time to do 'Interval' work. By 'interval' I mean
a variety of speeds. By upping the speed or the effort in short bursts
throughout your workout, your body will find it hard to adapt and
calories will be burning like crazy!

Here's a little known fact for you; performing cardio at one continual
speed will only burn calories while you are exercising. Interval work,
on the other hand, will send your calorie burning into orbit, as your
body has to work so much harder, and, like resistance work, will keep
your calorie burning efforts sky high for up to 48 hours afterwards!
The results have to be seen to be believed...

Doing intervals effectively 2-3 times a week will see you frying body
fat in less than 20 minutes at a time - guaranteed. First of all,
understand that you will be working to different levels of intensity
within this workout.

3 out of 10 = easy level of work, able to keep up a conversation, and
feel like you are warming up
4 out of 10 = slightly higher pace, where you are starting to work
harder but still not out of breath
8 out of 10 = working hard, having to concentrate and starting to feel
breathless and tired

Try this workout for size and tell me that it doesn't work...

Warm Up: 5 minutes on the machine of your choice, at a 3/10 level of
intensity.

Interval 1: 60 seconds Increase your pace / resistance level to an
8/10 level

Recovery: 90 seconds Reduce the pace / resistance level to a 4/10
level

Interval 2: 60 seconds Increase your pace / resistance level again to
an 8/10 level

Recovery: 90 seconds Reduce the pace / resistance level to a 4/10
level

Interval 3: 60 seconds Increase your pace / resistance level again to
an 8/10 level

Recovery: 90 seconds Reduce the pace / resistance level to a 4/10
level

Cool down: 5 minutes Slow things down to a 3/10 level of intensity.


Start with 3 intervals in the above fashion. As you feel fitter, start
to increase the number of intervals up to 6. This is just one of many
highly effective cardio workouts that you can do to shift body fat
fast.

For 3 intervals you are looking at 17 1/2 minutes, including warm up and
cool down!
Even for 6 intervals you are looking at no more than 25 minutes in
total!

How many of you have been guilty of 40 - 60 minutes labouring away
with cardio in the past? No more!

With clients I tend to incorporate bodyweight circuits into their
programs too, to mix things up and show people that they can exercise
effectively without being tied to a gym machine. Bodyweight training
works as another highly effective form of cardio, with the added bonus
of some strength training too. The beauty of it is that it can be
adjusted to everyone's current level of fitness and physical ability.

To get the results that you want, you must strive to work hard and be
consistent!
 




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