A review published in the British Journal of Sports Medicine last January revealed that moderate training and intervals of all types resulted in reduced body fat. This is according to researchers from Britain and Brazil who pulled together 36 studies of randomized experiments and with more than 1,000 participants, with a goal to compare the effects of interval workouts from endurance training.
The results showed that fat reduction was absolute. That is, participants lost not only some of their actual fat mass but also a percentage of their body mass that is made up of fat. There were no noticeable changes in the amount of overall weight, which suggests that participants gained muscles while losing fat.
So there’s a good reason why Temple Gym Manager Jimmi Caan observed that “These days, people like mixing their workouts up, gone are the days where people want to spend hours walking on a treadmill to burn body fat.
At Temple gym, our personal trainers are dynamic; they use a variety of different fat burning workouts. They are used to working with busy moms who don’t have time to walk for 1 hour on the treadmill. Giant sets are proving to be popular at the moment, and our members are really getting great results from these”.
Trainers are aware that a mix of fat-burning exercises and workouts burns more amounts of fat and keep it off your body by building muscles. That’s the kind of combination you must achieve when you work out.
Don’t settle for just one or two routines per session but a mix of moderate to high interval exercises and some weights. And don’t worry ladies, you won’t get huge from lifting weights.
Your day at the gym should look like this:
- Barbell Bench Press – Medium Grip
- Hammer Curls
- Dips – Triceps Version
- Lying Leg Curls
- Bent-Over One-Arm Long Bar Row
Or, like this:
- Preacher Curl
- Machine Shoulder (Military) Press
- Calf Press on the Leg Press Machine
- Wide-Grip Lat Pulldown
- Hack Squat
In either routine, ab workouts such as Decline Crunch, Exercise Ball Crunch, and Knee/Hip Raise On Parallel Bars, are added in. It’s essential to train abdominals twice per week or on off days.
For a total body workout, some of the exercises you can do are:
- Barbell Squat
- Standing Military Press
- Barbell Bench Press – Medium Grip
- Wide-Grip Lat Pulldown
- Triceps Pushdown
- Upright Barbell Row
- Barbell Curl
- Leg Extensions
- Standing Leg Curl
Why is it no longer enough to just run on a treadmill for an hour or so?
The best fat-burning workout combines cardio and substantial training and not just one or the other. You see, every exercise you do has an impact on your body that will contribute to fat loss and muscle gain.
Burn more with some heavy lifting
If you want to improve your strength or build muscles, do heavyweights. You’ll see some serious fat-burning going on if you work to build your muscle, do your cardio, and follow a strict diet. However, in terms of cardio, if you are a beginner, it is recommended to start with low intensity and build up. So hit the treadmill first thing in the morning. Do this before you eat breakfast, so any stored fat is burned for fuel. Make sure to do your cardio workout every day and do it slowly.
Here’s the 3-step strategy you must follow to see results.
- Keep a slow pace for 45-60 minutes.
- Run-on and incline for around 3.5-4 miles per hour. Go as steep as you can handle.
- The moment your cardio session seems easy, challenge yourself by increasing the treadmill’s incline level while maintaining good speed.
After 4 weeks’ worth of running on a treadmill, switch it up for a stationary bike or elliptical. The goal is to keep your heart rate elevated. Another option would be to do two days on a treadmill, then two days on a stationary bike. Once your fitness levels are up, that is when you can do 15 min HIIT sessions and burn calories all day.
Perform sets in the 8-12 rep range
Do this for heavy workouts, and you’re going to push your muscle fibers to the breaking point. Doing so will also pump up your central nervous system and engage your full body. This means your adrenaline and metabolism are cranked up, resulting in more calories burned.
For optimum results, split your training between upper and lower body. For the first week, for example, train your upper body. Then, switch it up to the lower body the next week. Doing so will give your muscles a good shock, leading to weight loss and good muscle growth.
Related: Try these 10 Amazing Home Gym Exercises for Fast Weight Loss
Let’s get down to specifics
No matter how fancy or complex a workout routine sounds, it all comes down to the basic fat-burning exercises that have gone through variations. Instead of running – sprint. Whether you do this on a treadmill or not, sprinting gives you the high-intensity exercise that is sure to burn and melt fat away. For more impact, you can alternate with walking and jogging. Then, pair it with lifting.
Take your bicycle for a spin. Or exercise those leg muscles on a stationary or recumbent bike. Either way, you’re going to burn fat. You’ll have more fun with an outdoor ride, however. Go for a swim as a way to change up your workout routine. With swimming an excellent way to give your whole body a workout and burn plenty of calories, you should carve time out of your workout schedule to do some laps.
Perform low-impact cardio using an elliptical machine. Give yourself a reprieve from the physically demanding exercises and take it slow once in a while. What’s great about the elliptical is that you burn fat whether you take it easy or speed it up.
There’s one more important ingredient – diet.
The best way to make your body burn huge amounts of fat is to combine cardio and weightlifting with a good diet. If you lower your caloric intake by 250 calories daily, you will burn fat and lose by as much as half a pound per week.
Cardio + weightlifting + low-calorie diet = winning fat-burning formula
But don’t make the mistake of thinking burning fat happens quickly. Rushing the fat-loss process will be the biggest mistake you’ll make. Take the time to develop and follow a workout routine that helps you maintain a healthy body while getting rid of all that unwanted fats.
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