Exercises that burn fat

Walking

I’ve been walking for a half an hour a day for the last 42 days. I have a route set out that includes a couple hills. One is a short, steep hill that only takes a minute or two to climb, but really gets me huffing and puffing. The other is a rather long hill. It’s still steep, but it takes about 8 minutes to climb.

I figured I’d add a little extra calorie burn to my walk by using Nordic

Nordic Walking is a great way to get a full body cardio workout

Nordic Walking is a great way to get a full body cardio workout

Walking Poles. They increase the amount of calories burned by about 40%. For instance, I weigh 196 lbs. So a half hour walk at 4.5 mph would burn about 250 calories. By adding the poles to my walk, the number of calories burned increases to 350 calories. That’s an extra 1oo calories for every half hour I walk!

Ok, so the poles get a lot of looks from people who drive by me. Still. Even though they’ve been around for a few years. But there aren’t too many guys who use them. It’s either really old people who can’t walk far without the aid, or it’s the “yummy mommies” who use them when they aren’t doing yoga.

But, for us ex-athletes who’ve torn up their knees, hips or ankles, they’re ideal. I get a better workout than just walking alone. I burn more calories. They come in handy when I’m climbing those hills because I can get a little extra push with them. And the consistent walking has helped me to lower some of my numbers.

My blood pressure has dropped from 125 over 82 down to 111 over 74. Those are the numbers of an 18 year old! Plus my resting pulse dropped from 74 to 64. All because I make the decision to walk every day.

And as a side benefit, they’re real handy when a stray dog attacks. I was out walking with my buddy this morning (we walk together every Sunday morning – usually putting in between 6 and 10 miles) when a dog came out of a yard and was showing its teeth to his dog. He stepped between the two dogs, held out his pole and stopped the aggressive dog in his tracks.

So, the poles will help you lose fat – if you walk consistently every day, and walk long enough to work up a sweat. I go a minimum of half an hour a day, but the more distance you walk, the more quickly you’ll lose weight.

They work your upper body while a regular walk only works the lower body. That accounts for the extra calorie burn. They’ll lower your vital stats and keep you off medical treatments.

And they do a good job of keeping neighborhood dogs from attacking you while you’re out.

All in all, they’re a pretty good way to help you with your fitness goals.

Skipping Rope

If you want a way to get shredded fast, lose weight and burn fat like crazy, then you should consider skipping rope.

This isn’t skipping rope like schoolyard girls. This is skipping for fitness. Just five to fifteen minutes a day will drop pounds like crazy. The trick is to practice this discipline every day.

If you’re interested in a way that helps you to do this fast, then consider this program:

Warm up:

Skip 3 minutes at a moderate pace

Rest 30 secondsjump rope for fast fat loss

Workout:

Skip at top speed for 60 seconds

Rest 30 seconds

Skip at to speed for 60 seconds

Rest 30 seconds

Repeat for as long as possible

Build endurance until you can do this for 15 minutes

Benefits of jumping rope include an overall body workout, lowered blood pressure, greater oxygen intake and of course, incredible calorie burning. It’s a very efficient form of exercise. It’s also good for your core muscles, especially your abs.

Here’s a program that will help you achieve your goals: Click Here!<

Want to burn even more calories? Once you’re done your jump rope routine get on an exercise bike or treadmill for 20 minutes. This takes advantage of your already raised heart rate to burn fat fast.

Resistance Training

I’ve come to the conclusion that the only way to lose belly fat fast is by ramping up your metabolism with weight training. There are two main methods to do this. Both have their merits and both have their downsides.

1. Bodyweight exercise

The first method is to simply use your body as resistance for your muscles. Exercises that you can use to do this include upper body, lower body and core exercises.

    • Upper body: pushups, pull ups and chair dips will fill the bill. To maximize the exercise do them slowly. Be sure to get complete range of motion for every rep. Depending on your fitness level, start with one set of 10 for each exercise, gradually working up to 3 or 4 sets of 10.
the Halfwitboy / Foter / CC BY
  • Lower body: squats, lunges, wall sits and several other exercises like that will give you maximum effect in minimum time.
  • Core: Planks, supermans, and mountain climbers will give you solid abdominal strength. Each of these exercises targets different regions of your core and together they’re a killer workout without having to do a single crunch!

The advantages of bodyweight exercises are apparent. You can do them anywhere–you don’t have to have equipment available. The variety is endless–you can always figure out a new way to do the same exercise so you don’t get tired of the routines.

The major disadvantage is that as your strength and muscle increase, it gets harder to challenge yourself and do enough work to continue to burn high levels of fat.

2. Training with weights

Just a month ago, I started to train with a personal trainer. This has been the best decision I’ve ever made in terms of my fitness levels. And here’s why:

  1. I would never push myself as hard as my trainer does. He knows I have one more lift… one more set… one more push – even after I’ve told myself I’m done.
  2. By the same token, he knows when I’m done. He won’t let me go beyond what is my own safe limit. The thing is, over time, my limits are expanding.
  3. He uses a ‘system’ to train me. We go three days a week. One day is legs. One day is back and one day is chest and arms. This ensures I train my entire body over the course of the week.
  4. Without his constant encouragement, I would be less likely to change my eating habits. I made the mistake of telling him my breakfast consisted of a big bowl of sugary cereal. Now, he asks me every time we train, “What did you have for breakfast?” Lately it’s been a nice, protein rich home-made smoothy. My favorite combination… banana, frozen fruit, protein powder chocolate, instant coffee (just a bit – to give that cafe mocha taste) and a couple supplements – creatine for energy and greens for health.

But I’m getting a little off topic. There is nothing quite like weight training for weight – and especially fat loss. If you are serious about changing your body, get yourself a trainer and get to the gym!

Be Sociable, Share!
  • Twitter
  • Facebook
  • email
  • StumbleUpon
  • Delicious
  • Google Reader
  • LinkedIn
  • BlinkList