Posts Tagged ‘Loss’
March 20th, 2010 | 
Author: By: Craig Ballantyne, CSCS, MS
http://www.neusight.com/burnfat.html
Last week I helped Men’s Health magazine on a piece about getting workouts done fast. Personally, I think you can get a great body-changing workout done in minutes.
How fast?
I’m talking 10-minutes.
By now, I’m sure you’re asking…
How do you lose fat in only ten minutes?
or
What about the rule that it takes 20 minutes of cardio before you start burning fat?
Well, first of all, as I have said before, the whole idea of a
fat-burning zone or a magical fat-burning time period just doesn’t fit with the common sense approach to fat loss.
People can lose fat without doing any cardio at all – so its clear
that you don’t have to workout for at least 20-minutes with your heart rate at 60% of your maximum heart rate. Fat loss is far simpler than that – and I’ll show you some basic workouts below that crank your metabolism and help you burn calories when you are not exercising.
Second, the results of your training occur outside of the gym
rather than during the workout. That’s why the before-mentioned “increased metabolism” is so important. If you put the right “turbulence” on your muscles in 10-minutes, you can change your body – without even thinking about doing cardio.
So let’s look at the first fat loss in a hurry workout – a
10-minute bodysculpting workout. Let’s say you only have 10 minutes to do your workout today – what should you do?
In this case, you need to combine a warm-up, strength
training, and interval training all into one. So our efforts are
best put forward on bodyweight training.
And you don’t have time for isolation work. Instead, you need to
hit three “hot zones” on the body for maximum metabolism boosting: push muscles, pull muscles, and legs.
By doing so, you’ll hit all the other muscle groups at the same
time. So you’ll do a circuit of soemthing like:
1A) Prisoner Squats (advanced option: 1-Leg Squats)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:
Stick-ups)
In the first round of this circuit, you’ll go through it easy.
Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first
warm-up circuit. That’s a warm-up circuit.
Then you’ll do as many circuits as you can in the remainder of the 10 minutes. Just go back-to-back-to-back on these 3 exercises. You can rest after the rows/pull-ups for 30 seconds if necessary, but that’s it.
You’ll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes.
Okay, now here’s another option, moving into some dumbbell work. The following superset trains the entire body, and focuses on the 3 hot zones.
1A) DB Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)
Use light weights for one warm-up set, and then do as many sets as possible in 10 minutes for the rest of the workout.
In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the “so-called” fat-burning zone.
Do 3-5 minutes of exercise-specific warm-up.
Then do your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat 3-6 times. Then cooldown.
Okay, now let’s get greedy and assume we have 30 minutes for our workout. We’ll be close to getting maximum results with this
“marathon” duration workout.
First, hit up the bodyweight circuit mentioned above. Do this
twice, nice and easy. That will take 5 minutes off the clock.
Then move into your strength supersets. Following the lead above, you’ll look to train the entire body with only 2 moves. It’s not always easy, but fortunately you can do 2 supersets in this
workout. The strength training will take about 15 minutes as you’ll do 3 sets of 8 per exercise with no extra rest between sets – just long enough to switch exercises.
1A) DB Split Squat (If you have a barbell, use it instead of DB’s)
1B) DB Row
2A) DB Romanian Deadlift
2B) DB Incline Press
Then finish with intervals. For this workout, try another program. Start with a warm-up, then do each “work” interval for 45 seconds, and rest 60 seconds between each interval. Do 4-6 rounds and finish with a cool-down, of course.
I could go on and on with these fast fat loss workouts…and of
course I do, in the Turbulence Training e-book.
I’ll follow up on this article in the future, passing along some of
the exact Turbulence Training workouts that I use with my clients to get the most results in the least amount of time.
Until then, train hard, train safe, and train better than everyone
else in the gym.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Is a lack of time stressing you out?
“No time to exercise” is the #1 reason most people don’t exercise consistently. In fact, a lack of time stresses most people out for many reasons – whether it’s a lack of time to prepare good food, exercise, or be with your family.
That’s why I created Turbulence Training to be the most efficient and effective fat loss program out there.
The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.
The strength training supersets shave minutes off your wait time.
And the intervals cut your cardio in half, or more.
While it is perfectly okay to devote 2 or three days a week to an exercise routine, some people who want to lose weight prefer daily workout schedules for any or all of the following reasons:
For one, making a fitness routine a daily habit ensures greater long-term success in achieving one’s fitness goals. Compared to 3day workout routines—workout schedules that require only 3 days of exercise a week—daily workout schedules tend to ingrain more discipline in a person much more quickly and effectively.
Another reason is that, contrary to common perception, daily exercise is much easier to work into a busy schedule. This is because a daily exercise routine demands a shorter time than one that calls for only two or three days of exercise a week. As a result, the body is less strained after a workout and in fact more energized throughout the day, ensuring you get ever. In fact, any daily exercise buff will tell you that the rush and feeling of wellbeing a daily exercise routine gives eventually becomes so addictive, your day won’t be complete without it. In short, daily workout schedules make you want to put in—not put off—those exercise hours.
Whether you are looking to lose weight, bulk up, or just keep your current physique or state of health, this will affect your workout routines schedules considerably and—needless to say—the type of exercises you will be required to do. Daily workout schedules 3tailored to weight loss will require you to engage in strength training and cardio.
When strength-training, try to work out each muscle group per routine, which means a minimum of 8 exercises. This includes presses, curls, crunches, lunges, and so on. It would help to consult weightlifting workout charts for guidance; however, this does not mean you have to be at the gym to do strength training. There are ways to workout at home without buying expensive equipment. Heavy books and canned products, for instance, can be just as effective for strength training. In terms of time, three times a week is ideal for strength training, allowing for at least two days of rest in between workouts to allow the muscles to recuperate and build.
Cardio, the calorie-burner, naturally requires a great amount of time for those wanting to lose weight. Jogging, running, walking, and biking are just some of the things you can do for cardio. It is advisable that you do cardio for 30 minutes on those days not devoted to strength-training, or at least three times a week.
Regardless of the type of daily workout schedules you choose, it is very important that you optimize it to your fitness goals. Whether or not you are looking to lose weight, bulk up, or just keep your current physique and state of health, the important thing is to stick to the schedule you have set out for yourself.
This perfect workout which I will describe in detail can be characterized as:
Non conventional, very demanding, multifunctional and holistic.
Besides the indisputable benefits that this workout will bring to your physical fitness and appearance, it will additionally offer you two very important advantages:
- it is perfectly suitable for busy people because with 3 workouts x 40’ per week, your results will be much more impressive than those of the most gym frequenters.
- you can complete it ‘outdoors’ or in your home, which will save a lot of time and money. You don’t need a gym!
On the other hand a main disadvantage is that it is suitable only for already fit people and only for those with strong self-discipline.
This is because this workout is really for tough guys.
Epigrammatically the workout consists of:
* 3 minutes for a general warm up
* 5 minutes for a total bodyweight workout
* 10 minutes of strength training with dumbbells
* 10 minutes of HIIT
* 7 minutes for cooling down and static stretching.
A) Warm up
First of all keep your body well hydrated and fuelled!
Warming up is very crucial to prepare the body for the strenuous exercise that will follow. Since the objective is maximum results in lesser time I keep it short: round 3min.
This is an essential phase: muscles become more flexible and pliable, heart rate rises and body temperature increases. At the end you are ready to proceed to the next phase.
The warm up should be of general type, nothing specific.
I recommend starting with light aerobic exercise and slowly building up speed. Specifically:
- jogging in place
- doing some jumping jacks
- also some flexibility exercises (not stretching! Keep stretching for after cool down).
B) Total bodyweight workout
These tough and functional workouts are the best investment for your time. You can do three types of exercise:
- lower body exercises
Emphasis on various squats and lunges.
- upper body exercises
Emphasis on the endless versions of push ups, bear crawling etc.
- core and abs strengthening
Emphasis on spiderman lunges, mountain climbers etc. I prefer these multifunctional, multijoint exercises than static planks.
You can mix these exercises as you wish but the most logical sequence is:
- Upper body exercise
- Lower body exercise
- Core strengthening.
For example:
- Plyo push ups
- Bodyweight squats
- Spiderman lunges etc.
Exercises are executed in a circuit form, with no or minimal breaks. One exercise is used as a break for the other.
Your heart rate will probably reach close to 160 beats/min.This is really hard stuff!
After you finish with your five minute total bodyweight workout, you are ready to grab the dumbbells and go on.
C. Strength training with dumbbells
After your bodyweight workout you are warm and ready for the dumbbells.
I choose dumbbells because they are much more convenient to use and store.
Now the biggest mistake with weight training is that generally very few people use enough weights to properly tax their muscles.
Thousands of people “play” with 5Kg dumbbells with minimal impact ?n their strength and muscularity.
Probably this is because of the big myth/fallacy that more repetitions will lead to a better definition. This is nonsense. Definition will come only with fat loss.
So please stop losing your valuable time and choose weights heavy enough to put decent stress on your muscles.
For maximum results please take into account the following principles:
1) Try to avoid isolation movements e.g. biceps curls, triceps extension etc. You will get much more profit if you execute compound exercises with the participation of multiple joints.
2) Choose a weight which will permit you to do about 8 repetitions with an impeccable style. Right style is much more important that heavier weights.
3) To gain more time try to exercise with the participation of both your hands or legs.
4) Don’t lose your time with weighted crunches or similar stuff.
The best exercises with dumbbells
1) Overhead presses for shoulders (avoid extensions)
2) Squats or lunges for quads, glutes, hamstrings
3) Deadlifts for back, glutes, hamstrings
4) Chest presses and chest flies for chest
5) Bent over two armed dumbbell rows for back.
That’s all!
Don’t search for exotic, glamorous exercises!
You are already in the paradise!
You can do tenths of variations of these exercises but do respect the basics.
For 10 minutes do as many sets as possible with minimal breaks and alternating between upper and lower body exercises.
This is a tough workout which combines anaerobic with aerobic exercise.
Your pulse will climb up to around 150 beats, especially when you are doing the shoulder presses.
This workout is excellent for fat loss purposes.
D) H.I.I.T (High Intensity Interval Training)
H.I.I.T. is a nice way to burn calories and lose fat in limited time.
I won’t claim that H.I.I.T. is a panacea.
Long, medium to high intensity has definitely its’ place in a fat-loss programme.
Though, for our workout which is scheduled for really busy people, H.I.I.T. is the king hands down.
Before you proceed, make sure that you are fit enough and you have a clearance from your doctor.
D1. If you are at home…
The best option is stairs climbing. You will need at least 3 floors.
Climbing vigorously will be your energy burst and going down in a relaxed manner your active recovery phase. There are tenths of versions you can do H.I.I.T. by adjusting:
- burst duration
- recovery duration
- intensity
- total duration etc.
Specifically for stairs climbing you can:
- walk up or run up
- cover one – two stairs / strides etc.
Start conservatively, gradually build up your speed and continue for 10 minutes.
At the end your pulse should reach 160-180 beats.
D2. If you are outdoors…
Try 60m all-out sprints. They should last round 12 sec, not more. Walk back for recovery. Do this 8 times.
Alternatively you could run for 30″ and jog back in a relaxed manner. Repeat this 6 times.
Again there are endless variations.
D3. If you are in the gym…
You can execute your H.I.I.T. programme on a treadmill, elliptical or bike.
E. Cooling down
Take cooling down seriously. For 2-3 minutes decrease gradually your exercise intensity. Your heart rate should come down to 100-110 beats. Lactic acid and other waste products will be removed and adrenaline will be reduced.
Do some static stretching for all your taxed muscle groups. 1×20″ for each muscle group is a must.
EPILOGUE
This workout really makes wonders and is ideal for busy and determined people. To fully reap its’ benefits:
- Do it 3 times a week
- Adopt an active lifestyle and perform some lighter activities in your free days.
- Adopt a sound nutrition plan.
Think about it…
* You don’t need money!
* You don’t need much time!
* You don’t need a gym!
* You only need…
- Fitness which you can acquire relatively easily
- Knowledge: abundant and accessible
- Guts and self-discipline.
Chris Strogilis
Civ. Eng. – MBA – DipM
http://totalfitness-christos.blogspot.com/
YOGA WEIGHT LOSS WORKOUT FOR DUMMIES makes losing excess pounds while keeping fit relatively easy. Led by seasoned yoga instructor Chris Freytag, the workout is designed for beginners who have never even heard of Downward Facing Dog, …
Posted in Weight Loss | 
Tags: Chris Freytag, Designed For, Downward, Downward Facing, Even Heard, Excess Pounds, Fit Relatively, For, Have Never, Loss, Makes Losing, Weight Loss, While Keeping, Yoga | 
No Comments »
A dumbbell workout is an excellent way to burn off fat, and keep it off. Unfortunately, many people don’t understand how to take full advantage of the fat burning characteristics of dumbbell training. I hope this article opens your eyes and helps you on your quest for a leaner, more attractive body!
When most men and women think about burning off the ugly fat keeping them from looking and performing their best, very few of them think about a dumbbell workout. Usually, the first two things that come to mind are restrictive diets and long duration aerobic exercise. This is a shame, because dumbbell exercise is an excellent way to burn off fat and build a muscular, attractive body.
Here are three important ways a dumbbell workout helps you shed extra pounds of flab…
1) Dumbbell Training Builds Muscle
You may be asking, “What does building muscle have to do with fat loss?” The answer is simple. The more muscle you have, the more calories you burn during the day to maintain the muscle. Muscle is more “metabolically expensive”. It takes more energy to maintain muscle, even during rest. So, since you burn more calories naturally during the day for maintenance, there are fewer calories left over to be converted into fat.
A dumbbell workout is excellent for building muscle because you can take advantage of the bilateral deficit. You see, when you perform dumbbell exercises with a single limb (as compared to the two-limb version of the same exercise), your body recruits more muscle for stabilization purposed. More muscle recruited means the ability to use heavier weights. And heavier weights mean more muscle growth!
And just to make sure you’re paying attention: More muscle = less fat!
2) A Unilateral Dumbbell Workout Uses More Energy
Unilateral training is when you perform an exercise with one arm or leg for a certain number of repetitions, then perform the same number of repetitions with the opposite arm or leg. This doubles the amount of “work time” per set.
So, not only can you use heavier weights (as discussed in #1), but you spend more time exercising with those weights. This means you expend more energy performing a unilateral dumbbell workout than a machine or barbell workout.
More energy used in the workout means more fat burned and less calories left over to be converted to fat!
3) A Dumbbell Workout Blurs The Lines Between Strength And Cardio Training, Producing More Metabolic Disturbance
Most people have been lulled to sleep by the set 1, rest, set 2, rest, set 3, rest format of training. But what happens if you throw some high repetition, rhythmic exercises into your dumbbell workout. For example, what happens if you do 20 reps of dumbbell snatches for each arm back to back. The exercise requires muscular strength and power, but also extraordinary heart and lung power. This kind of dumbbell workout burns a lot of fat.
But maybe more important, you burn fat during AND after the workout. Think of it this way. The workout places stress on your muscles, heart and lungs. To recover, your body uses a great deal of energy to return to a normal state. This means you are not only burning calories during the workout, but during the recovery process as well.
So, you effectively turn your body into a 24 hour fat burning machine!
Are you starting to see what a powerful weapon a dumbbell workout is in your battle to lose fat and keep it off? And I’ll let you in on a little secret. Restrictive diets and long duration exercise is NOT the fat loss solution you seek. A nutritious diet, well planned workout program and healthy lifestyle is!
If you need to lose ugly pounds of fat, it’s time to give a dumbbell workout a try!
I thought fat was bad for pre and post workout ? (Minus MCT’s of course). jimmysmithtraining.
Posted in Nutrition |
Tags: Food Or Grocery, For Fat, For Pre, Health Food, Loss, Nutrition, Should Carry, Thought Fat |
No Comments »
Permanent Weight Loss – Discoveing the Secrets of Safe Permanent Weight Loss.
Posted in Nutrition |
Tags: Discoveing, Discoveing The Secrets, Loss, Permanent, Permanent Weight, SECRETS, Weight, Weight Loss |
No Comments »
Strength training is the best way to combat the loss of muscle, bone density, and strength that diminishes with aging. No matter what your age or level of fitness, you should regularly be practicing a strength and resistance routine two …
Posted in Strength Training |
Tags: A Strength And, And Strength, Combat The, Combat The Loss, Loss, Matter What, Resistance Routine, Strength And, Strength Training, The Best, Two, With Aging, You Should |
No Comments »