Energia Fitness

When looking to shed those excess pounds people generally turn to cardio activity as their main fat burning exercise. This means lots of running, cycling, walking or on the rowing machine and cross trainer in the gym.

Well according to recent research and my own experience as a Personal Trainer an over reliance on cardio training can actually have negative effects on your fat burning efforts.

This is because excessive cardio training can result in a loss of lean muscle mass resulting in a lower metabolism and if you have a lower metabolism you will be burning less fat.

This can cause the syndrome of “thin fat” people who are small in size but having no muscle tone and a low metabolic rate therefore making them very vulnerable to rapid weight gain should they stop training and begin eating normally again.

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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 “afterburn” of exercise is very limited.

So with these points in mind it now seems that the best fat burning exercise are the ones that build lean muscle and are performed at a higher intensity to create a much stronger and longer fat stripping post exercise metabolic state. This means including lots of free weight and bodyweight exercises in your fat burning program.

However not all these type of exercises are suitable for fat burning and your focus should be multi joint movements that use many different muscles in the body thereby increasing the amount of energy used and increasing the level of intensity of the training.

The main 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 research further to get more ideas.

When performing these as fat burning exercise you do need to focus keeping the intensity of your workout high. This means using relatively heavy weights ( weights you can perform between 6-10 reps ) and keeping rest rates between sets under less than 60 seconds so the heart rate is elevated throughout the workout.

I also recommend incorporating training techniques such as super sets where you go from one exercise straight to another then rest. This would be one set.

An example of this would be doing 8 reps of deadlifts then performing 8 reps incline chest presses straight away. This does work better if you use opposing muscle groups in your exercise choices.

So if you are getting bored doing the same old cardio routine then I strongly recommend you introduce regular free weight workouts into your weekly regime, I guarantee you will not be disappointed with the results.

One of the most popular questions I get asked as a Personal Trainer is how do I get a six pack fast? For a lot of people they still think that the fastest way to get a six pack abs, is to do countless crunches in order to build your abdominal muscles and hope that eventually they will start to appear.

Whilst there is some value in exercising your core and the abdominal muscles, this isn’t the best way to get six pack abs fast.

The following pointers will get you stripping body fat and have your abs popping out in no time:

1. Each five to six meals per day

Starting with breakfast, which is one of the most important meals of the day, you need to eat around every three to four hours. The reason for this is because eating regular meals throughout the day will keep your metabolism up. Metabolism is your key fat burner!

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2. Eat healthy, whole foods

Whole foods are foods that are still in their natural state. Examples of whole foods include lean meat, chicken, fish, nuts, fruits and vegetables. Try to avoid processed foods as much as possible as they contain empty calories.

3. Regular exercise

Your workout routine should to include resistance/weight training as well as cardio training, which will help you to maximize your results in the shortest time possible.

What you should expect to see within a very short time of following the guidelines above is:

· Decreased body fat percentage – this will in turn expose your abdominal muscles, and therefore your six pack.

· Increased lean muscle mass – increasing your lean muscle mass also boosts your metabolism, which in turn burns more body fat, which helps your goal to get a six pack.

· You will have an increased sense of well-being – your attitude will be positive, you will experience less stress, you will have deeper satisfaction in the knowledge that you are starting to look really good.

· You will experience an abundance of energy, which in turn will allow you to work out with more intensity than before.

The most significant change you will experience will be a boost in self-confidence. Getting a six pack means you will look good, will feel good, and revel in the knowledge that you were able to achieve a goal you set for yourself.

Now that you know the fastest way to get a six pack, all you need to do is commit to your goal, follow the guidelines listed above, and you will have a six pack in no time.

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There are a lot of people mostly men that would like to have bigger arms. But no matter how hard they try, some cannot seem to increase the size of their biceps. If this sounds like you then here are a few words of advice that can help you get the big guns you are after. 

All too often, people are not building big biceps because they are overtraining them. The Bicep is a small muscle and is used in many other bigger compound moves especially those pulling movements so it is getting a lot of work if you are training hard and heavy. However most guys seem intent on doing an extra 2-3 seperate workouts a week on biceps meaning the muscle is given no recovery time so never has a chance to grow.

So therefore I would advise either cutting out all bicep isolation workouts or just limiting them to once a week.

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The second major problem I see when people want to build biceps is poor form. In a vain attempt to build massive biceps you see people trying to curl massive weights and in doing so fail to work the muscle properly as they rock back and forth trying to force the weight up and instead just use their back or leg muscles. If this sounds like you then drop down the weights and go for quality reps. When doing any curling action only the arms should be moving nothing else. Also make sure you use a full range of motion with a slow controlled tempo to work the bicep properly.

You should perform no more than 6 sets per bicep routine and remember if you still wan to train biceps on their own schedule into your weekly training so at least it gets 48 hours recovery before being called into action again.

For a lot of guys bodybuilding there is a huge amount of focus on getting big bulging biceps that lead to too much attention to this particular muscle while neglecting the big picture. If you actually target improving your overall strength in your back, and increase the weight on your rows, pulldowns and chinups then your biceps will grow in proportion. 

So remember when it comes to building biceps more is not necessarily best. Focus on low volume training, high quality technique and give the them plenty of rest and those guns will start firing up.  

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