Exercises to burn Fat and build Muscle
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In general when looking to to lose a few pounds or more most people start a cardio training program to help burn fat. This means lots of running, cycling, walking or on the rowing machine and cross trainer in the gym.
As fat burning exercises these can be successful but are they as effective as everybody thinks? Contrary to popular belief over usage of cardio training may actually harm your fat burning efforts.
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This is due to the fact that an over indulgence in cardio training can mean a reduction in lean muscle mass. If muscle mass is lost then your metabolism is lowered resulting in less calories (ie fat ) being burned. A result of this is people who are thin but don’t have much lean muscle. This lack of muscle can make them very prone to weight gain should they eat normally again or stop training.
Secondly when doing low to moderate intensity cardio training your metabolic rate is only elevated for maybe 1-3 hours after you have finished your session so your capacity to burn fat in the “after-burn” of exercise is very limited.
Looking at this information it is fair to conclude that exercises that focus on building lean muscle performed at high intensity produce a much stronger fat burning post exercise response. This means including lots of free weight and bodyweight exercises in your fat burning program. However for fat burning not all of these exercises are suitable. You should concentrate on multi joint movements that engage lots of different muscles resulting in more energy being used.
The central exercises you should perform on a regular basis are:
Squats – Perform various types using free weight dumbbells and Barbells (No Machines!)
Deadlifts – Again to be performed with Dumbbells and Barbells
Chest and Shoulder Presses – No Machines if possible
Push ups- Use varying techniques to increase the difficulty
Pullups - Very difficult for most people only perform if you can do full range of movement. If you cannot do this exercise then use lat Pulldowns
Lunges – Vary between front, reverse and side.
Rows – Bent over Rows and cable rows
There are lots of variations of these exercises and I would recommend you investgate further to get more ideas.
To make these exercises burn lots of fat keep the intensity high throughout your workout. This requires using heavier weights (weights where you can only manage 6-10 reps) and taking less than 60 seconds rest between sets to maintain an elevated heart rate. I also recommend incorporating training techniques such as super sets where you go from one exercise straight to another then rest. That is one set. A good illustration of this would be doing 8 reps of pullups then performing 8 reps flat chest presses without rest. You will find that for a more effective response choosing opposing muscle groups is the best way to do it.
So if you are getting bored doing the same old cardio routine then I strongly recommend you commence regular free weight workoutsinto your weekly regime, I guarantee you will not be disappointed with the results.
La Verdad Acerca de Six Pack
Abs ……
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