|
|
Fat Loss & Weight
Loss Tips
10 Tips for Rapid Fat Loss!
Copyright 2006 The Fitness
Consulting Group
Are you looking for that “jump start” to rev
your metabolism and get you bathing suit ready? The following
ten tips will improve your workouts and ignite your metabolism.
Try some or all of these tips, but beware, the result may
be a number of admiring second glances and stares when you
don that bikini or pair of trunks.
1. The majority of your workouts should be composed of free-weight
or cable exercises.
Compared to machines, free-weight and cable movements often
require more skill, create muscular balance, and have a greater
metabolic cost. For example, it is more difficult to balance
the weights, and to coordinate muscles when performing free-weight
exercises. Although this may sound like a disadvantage, it
is actually a benefit. By balancing and stabilizing free-weights
or cables you are working more muscles through a greater
range of motion resulting in more muscles developed and more
calories burned.
|
|
|
2. Use mostly compound (multi-joint and multi-muscle) exercises.
When focusing on improving body composition, you can't worry
about “detail” exercises, so you should use exercises
that'll get you the biggest bang for your buck. Isolation
exercises can be used at the end of a workout to work on
a specific weakness, but only do the bare minimum.
Virtually every savvy fitness professional is privy to the
fact that compound exercises recruit the most muscle groups
for any given body part.
If you seek lean muscle and the increase in metabolism that
comes with it, you must choose exercises that allow for the
greatest load. One of the main reasons why squats are superior
to leg extensions for quadriceps development relates to the
fact that the load you can expose the quadriceps to is much
greater with squats. That’s why presses and dips will
give you great triceps development, while triceps kickbacks
will do little for triceps development and even less for
the metabolism.
A good rule of thumb is to use lifts that will allow you
to use the most weight. These will have a systemic effect
on your body that'll help maintain or increase your muscle
mass, and in turn ignite your metabolism.
3. Super-set or group exercises.
Perform either non-competing muscle group training or antagonist
training. Non-competing muscle group training would involve
doing a set of a lower body exercise, and following it up
with an upper body exercise Antagonist training is executed
by alternating exercises that target opposing muscle groups
(e.g. chest and back). The list of benefits includes: quicker
recovery, greater strength levels and shorter workout times.
This design can be a huge advantage in your mission to burn
fat. If you alternate exercises for opposing or non-competing
muscle groups, you’ll be able to keep your heart rate
elevated and burn calories like a blast furnace!
|
|
|
BB4U Recommends: Tom Venuto's Burn the Fat Feed the Muscle |
To truly succeed at losing body fat and most important of all, keeping that fat off, you need a plan - a program to help you succeed. If you're looking for an effective fat loss program, look no further. With Tom's Burn the Fat Feed the Muscle program, and you could achieve the results you desire.
We at bodybuildingforyou.com highly recommend Tom Venuto's "Burn the Fat Feed the Muscle" program. Just take a look at Tom's photo to the right. Tom's straight |
|
| forward approach to burning fat and building muscle will help you build muscle, lose fat, and keep the fat off. |
|
|
4. Keep rep ranges, in general, between 8 and 12.
Through research, it has been determined that the best range
for hypertrophy (muscle gain) is roughly between 8-12 reps.
Since the main focus of your resistance training efforts
is to gain lean body mass and stimulate your metabolism,
this rep range fills the bill perfectly. “High reps
for tone and fat loss” is the “big kahuna” of
all training myths! Somehow the aerobics, yoga and Pilate’s
community have convinced us that when we perform bodyweight
exercises or light resistance training for high reps, our
muscles magically take on a beautiful shape without growing
or bulging. On the other hand, if you challenge yourself
with moderately heavy weights, your body will take on a bulky,
unflattering appearance. If you believe this, you probably
still believe in the Tooth Fairy!
5. Rest only 30 to 60 seconds between sets.
When you keep the rest periods under one minute, it’s
easier to stay focused on the task at hand and keeps your
heart rate elevated. In addition, it forces your muscles
to recover more quickly between sets, along with keeping
your nervous system revved up.
If your first movement in an upper/lower body superset is
squats, you might want to rest 60 seconds before attempting
your second movement. However, if your first exercise is
a fairly "easy" exercise, like lat pull downs, you might
only wish to wait 30 seconds before doing the second part
of the superset.
6. Every session should consist of approximately
six to eight exercises.
Why? Because empirical
evidence has shown that normal trainees can consistently
maintain six to eight exercises per session without burning
out.
It’s imperative to base your exercise selection around
compound, multi-joint exercises. Seventy-five percent (75%)
of your exercises for each session must be compound exercises.
Six single-joint isolation exercises are not going do the
trick. Sure, you can perform a few isolation exercises,
but the majority of your exercise choices should be multi-joint.
7. Perform Total Body Workouts
First and foremost, you must drop the notion that a muscle
group can only be trained once or twice a week. Fitness enthusiasts
from the past didn't train that way and you shouldn't either.
The more frequent muscle producing / fat burning sessions
you can have, the better.
8. Cardio is not the cure-all for Obesity
Cardiovascular exercise aids in the creation of a caloric
deficit, but the caloric expenditure during cardio is temporary.
Strength training addresses the core of the problem by permanently
increasing the rate at which the body burns calories by adding
muscle. The best programs will include both strength training
and cardiovascular training, but the core or the programs
effectiveness is resistance training.
9. When you do cardio, do it first thing in the morning.
Do your cardiovascular training first thing in the morning
on an empty stomach. You’ve gone 8 or more hours
without eating, so your blood sugar levels are at their lowest
when you first wake up. After about 10-15 minutes of
cardio training on an empty stomach, you’ll have
burned up all your remaining blood sugar.
Once your blood sugar is used up, the only remaining source
of fuel your body has to continue with your cardio exercise
is your stored body fat.
10. Vary your pace during your cardio training sessions.
Don’t maintain a constant steady pace while you’re
on the treadmill or elliptical machine. Numerous studies
have shown you’ll burn more calories and more fat
if you train in intervals.
Start out by going for 1 minute at your normal walking
pace. Then,
for the next 30 seconds, speed it up to a run. After
the 30 seconds at an increased pace, slow back down to your
original pace for 1 more minute. This is known as an
interval. Repeat this interval style cardio for 10-20
minutes.
Performing your cardio in this “interval” fashion
will allow you to burn more fat and calories in less time
than just keeping a nice steady pace. This will increase
the results you see while reducing your time on the treadmill,
stationary bike, or whatever form of cardiovascular training
you do.
>>
Click here for Tom's Burn the Fat Feed the Muscle program
|
|
|
|
About the Author
Patrick Rigsby is the owner of Fit Systems Personal Training
and Wellness. He is also a published author of several
fitness related books and articles. You can learn
even more about how to accomplish your fitness and weight
loss goals in less time at his website http://www.full-schedule-fitness.com ,
where he explains several highly effective workout routines
that can help you reshape your body in as little as 4 minutes
per day.
|
|
|
Bowflex & Total Gym Home Gym |
|
Bowflex Ultimate Home Gym
The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more. Click here for the BowFlex Ultimate 2 |
|
Bowflex Revolution Home Gym
The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more Click here for the Bowflex Revolution |
|
Total Gym Home Gym With Total Gym, you target all major fitness areas with just one workout: resistance training, cardio training and stretching. Everything your body needs on just ONE machine.
>> Click here for Total Gym - As Seen on TV with Chuck Norris & Christie Brinkley. 10% OFF with Promo Code: 11001 |
|
|
|
|
|
|