Fat Burning Exercises – What are the best?
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When looking to lose belly fat or shave off those extra pounds most people start using traditional cardio machines as their prime fat burning exercises. Look in any gym especially after Christmas or just before summer and you will see all the treadmills, cross trainers and bike being used constantly
As fat burning exercises go these can be very effective if done correctly but are they the only strategy to follow when it comes to losing fat.?
Well according to recent research and my own experience as a Personal Trainer overdoing cardio training can impact negatively on your fat burning goals.
Subsequently when performing low to modest intensity cardio exercising your fat burning capacity is only enhanced for maybe 1-3 hours when you have accomplished your session. This results in limited fat burning in what is called the “afterburn” after you finish exercising.
Examining these points you can conclude that effective fat burning exercise are ones that are performed at a higher intensity to create a much stronger and longer fat buning post exercise metabolic state.
One of the better ways to do this is including plenty of free weight and body weight exercises in your workout routines.
The primary exercises you should carry out consistently are:
The squat – Execute various types making use of free weight dumbbells as well as Barbells (No Machines!)
Deadlifts – Again to be performed with Dumbbells and Barbells
Chest and Shoulder Presses
Push ups- Use different techniques to enhance the difficulty
Pull-ups – Extremely tough for most of us only perform if you’re able to do full-range of motion. If you fail to carry out this particular exercise then use lat Pulldowns
Lunges – Vary between front, reverse and side.
Rows – Bent over Rows and cable rows
There are many variants of these exercises and I would suggest you investigate further to get additional ideas.
When performing these fat burning exercises you do need to focus on keeping the intensity of your workout high. This means using somewhat heavy weights ( weights you’ll be able to perform between 6-10 repetitions ) while maintaining rest rates between sets of less than 60 seconds. This will keep the heart rate high through the exercise session.
Furthermore, i suggest including training methods such as super sets where you move from one exercise instantly to another then rest as one set. A good example of this would be doing 8 repetitions of deadlifts then performing 8 reps incline chest pushes immediately. This does work better if you use opposing muscle groups in your exercise selections.
So if you feel becoming bored doing the same kind of cardiovascular exercise routine then I recommend you introduce frequent free weight routines into your weekly regime, I promise you won’t be let down with the results.
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[...] If you’re new here, you may want to subscribe to my RSS feed. Thanks for visiting!With more and more people choosing to train at away from the gym I get a lot of people asking me for workouts that they can do at home so I always advise they invest in a set of dumbbells. For most people their experience of using a dumbbell is limited to performing a few bicep curls or lateral shoulder raises at the end of a workout. But for me a dumbbell workout routine focused on the whole body is one of the best forms of training you can do for building muscle and burning body fat. [...]