All exercises are not created equal. Some are great calorie burners but not great fat burning. The key to burning more fat in your exercise routine is adding resistance, intervals and keeping your heart rate up enough so that you can just barely have a conversation.
Having your heart rate too low won’t burn enough fat and keeping it too high for too long will cause you to burn sugar and muscle.
Walking is a great way to get started for burning fat. If you are planning to walk outside, it’s a good idea to set up a course ahead of time so you have a goal. If you are a beginner, walking for 30 minutes is a good start, which is about a mile or two depending on your speed.
If you are walking at a fast pace, which is 3.5 miles per hour or faster, try finding a route that has hills in it. This will increase your heart rate, which will of course burn more fat.
If you are walking slowly, you can carry a three- pound weight in each hand, put on one-pound ankle weights or just carry something that weighs five pounds or more. This will increase your heart rate and will put some resistance on your muscles, which also helps burn more fat.
To really burn enough fat with walking, set a goal to walk no less than 60 minutes per day.
2. Cross Country Skiing or Elliptical Training
These exercises are great because they engage all of your muscles in your body, which leads to burning more fat and building more muscle.
Elliptical machines generally come equipped with different programs to choose from. To burn the most fat, make sure your resistance setting is high enough that you can hold a conversation but still feel winded. There are hill settings, random settings, fat burning settings and muscle isolation settings. Any of these work better for fat burning than a manual setting because the resistance keeps changing and keeps your muscles guessing. Aim to do a minimum of 30 minutes on these but 60 minutes will burn the most fat.
Rowing machines are another great way to burn fat in a short period of time. These machines also work many different muscle groups including your chest, back, biceps, triceps, quads and abs.
Here are two types of workout for burning fat on a rowing machine:
Row as many meters as you can in 30 minutes. A 145 person can burn up to 400 calories in this period of time. Try to do this three to four times a week for best results.
Do ten 500-meter rowing sprints. This workout will burn more fat than the first one, but it will also tire you out. Once you get really good at it, start adding exercises like pushups and sit-ups in between each sprint to really burn some fat!
4. Circuit Training
Circuit training burns the most fat when done properly. Basically circuit training is doing a series of exercises quickly in the same order for several rounds. It combines both cardio and weight training, which keeps your heart rate up and tones your muscles at the same time.
Here are good circuit workouts that can be interchanged with different cardio exercises and different weight lifting exercises each day. You will need five to ten pound dumbbells, a small weight bench or riser, a treadmill or area to run and a little floor space.
Running, biceps curls, core holds, triceps dips and bench presses (both done on a bench or riser):
Run 200 meters as fast as you can, do 25 bicep curls with dumbbells, a one-minute core hold, 25 triceps dips and 25 bench presses, which are both done on the bench or riser. Core holds are holding your body up by balancing on your forearms and keeping your body straight. Repeat this circuit as many times as you can in 30 minutes.
5. Rowing, shoulder presses, sit-ups, lunges and push-ups.
Row 200 meters fast, do 15 shoulder presses with dumbbells, 25 sit ups, 15 lunges on each leg and 25 pushups. Also do this circuit as many times as you can in 30 minutes.
The point of these circuit-training workouts is taking a cardio movement and incorporating fast weight training movements at higher repetitions. They burn a lot of fat and go by very quickly because they don’t get boring.
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