Fat loss workouts for speeding up metabolism using your home exercise equipment or commercial fitness center. Lowering

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Fat Loss Workouts for maximum fat loss

Fat loss workouts for speeding up metabolism using your home
exercise equipment or commercial fitness center.

Lowering body fat levels is what most of us are after when we're
talking about toning up or getting in shape.
Having a ripped midsection isn't the goal for everyone, but
losing some fat would sure feel good!
Most fat loss workouts you read about consist of lots of aerobic
activity. If that's your cup of tea, then feel free to continue
spending inordinate amounts of time pounding away on that
treadmill.
To permanently increase your body's metabolism, fat loss
workouts should revolve around resistance training.

Most of the
time, resistance training is kind of an after thought.
Well, if your goal is permanent fat loss, then you would be doing
yourself a disservice if you didn't primarily focus on pushing and
pulling some iron.
Now when you think about "lifting weights", the first images
that pop into your head are big, overgrown muscle heads. Wipe those
images from your head because fat loss workouts involving
resistance training as your primary source of exercise is just what
the fat loss fairy ordered.

Any type of resistance such as free weights, machines, bodyweight,
odd items around the house, whatever has some meat to it, can be
used for resistance.
The example below incorporates the use of your own bodyweight.
You could use additional resistance in the form of dumbbells if you
so desire. It depends on where you workout if additional resistance
will be available to you.

The reason fat loss workouts should incorporate a solid
resistance training aspect is because muscle burns calories, even
at rest! Muscle is a 24-hour a day calorie burner. The more muscle
you have to burn calories, the faster your metabolism runs...

and
that's a good thing.
I can see all the women reading this article shaking their
heads. Muscle! I don't want to look like Arnold Schwarzenegger.
Don't worry ladies.

Testosterone is the main reason guys have an easier time gaining
muscle. Unless your testosterone is on the same level as Mr.
Schwarzenegger's, I wouldn't worry about it.
I do want you to perform some form of additional "aerobic" work,
but there's a twist to that as well.

Our main goal in creating effective fat loss workouts is to
preserve and/or increase muscle as well as burn calories.
Traditional long duration aerobic workouts do burn calories, but
they also rob your body of it's own built in calorie burner,
Muscle. A drop in muscle means your body is burning fewer calories.
You want the opposite to happen if long term fat loss is your goal.

So in order to save muscle, you're going to perform your calorie
burning sessions a little differently. Short bursts of exercise
followed by short recovery periods are in order. Let me
explain.
Let's take riding a stationary bike for example.

All you need is
10 total minutes. Initially that's all you're going to do. After a
brief warm-up, your going to increase the level and/or speed of the
stationary bike to a level you have to really struggle with. You'll
continue to pedal as fast and as hard as possible for just one
minute.

When that one-minute has expired and you've given it
everything you've got, your going to back the level and speed down
to something relatively easy for exactly one minute. After that
recovery minute, it's right back into the hard stuff. Now, I know
it sounds rough. Remember it's only for 10 minutes, then it's
done!
If you can only do 6 or 8 minutes, that's fine.

Just make a note
in your exercise log what level, speed, distance and time you
performed.
It's extremely important to keep detailed notes of your fat loss
workouts. You'll want to see consistent progress. The only way to
do that is to know what you did last time.

..and don't think you'll
remember, just write it down. It'll be fun to look back on your
notes in a year's time to see how far you're fat loss workouts have
come and the results you've made.

The above workout can be performed for up to 20 minutes. Once
you're up to 20 minutes, perform a different type of exercise and
work your way back up to 20 minutes.
*Remember to always work within your limits. If you're feeling like
it's too much, then back off.

It's about making progress slow and steady, not trying to kill
yourself right out of the gate.
The resistance exercise routine below consists uses your
bodyweight as the resistance. You can do this routine anywhere, as
long as you have about a 10x10 area, you're fine.
Routine #1
Follow the routine below each day or every other day.

Jumping Jacks-
20 repetitions
Pushups-
10 repetitions (on knees or regular)
Wall sits-
30 seconds (sit against a wall with your feet shoulder width apart
and knees bent at a 90 degree angle...hold that position like
you're sitting in a chair)
Chair dips- 10 repetitions (use a chair - facing away place
hands on the edge with your legs bent at a 90-degree angle and your
feet flat on the floor.

Lower yourself as low as you can and return
to the top pushing with your arms)
Squat thrust-
10 repetitions (standing erect, squat down placing your open hands
on the ground in front of you. Next, while holding your body with
your hands, kick your legs back until they're straight ending up in
a pushup position. Kick your legs back under you and stand up..

..
that's one rep.)
Crunches- 20 repetitions
Deep knee bends- 20 repetitions (squat down as far as possible
while keeping a straight back.

Let the heels come off the floor so
you can stay upright and go further into the squat position. You'll
end up on the ball of your foot at the bottom, almost like your
doing squats on your toes.)
Leg raises- 20 repetitions (lying on your back, hands flat on the
ground arms extended at your sides, raise your legs from a position
just above the ground to perpendicular to the floor. Always keep a
slight bend in the knees.

Lower and repeat)
****Repeat the cycle doing one set each per exercise. Try to
rest as little possible. Each cycle will take about 6-8 minutes. Go
for as many rounds as you can.

If you do three or four, that would
put you right around 30 minutes of exercise. Try to get one extra
round every time you perform the circuit. As your cardiovascular
system gets better, you'll be able to get more sets done in a
shorter time period.
There you have it.

Two fat loss workouts designed to preserve or increase muscle as
well as speed up metabolism. Fat loss workouts don't have to be
complicated, but they do need to include a good resistance training
program.

Eric Gelder has been involved in the fitness industry for over 14
years as a certified trainer, club manager, fitness director and
business owner. Having worked hands on with over 400 clients and
logging over 10,000 training sessions, Eric has developed a total
weight loss solution for those seeking a healthy permanent
lifestyle change.

To learn more about training with Eric or
additional services, visit www.ChandlerBootCamp.com

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