High Intensity Interval Training and Compound Exercises – Great Exercises For Fat Loss

There are amazing exercises for fat loss that allow you to get fit and firm in as little as 15 minutes a day. It’s best to focus on exercises that maximize the body’s ability to build muscle, such as compound exercises. Compound exercises are exercises that move the body through more than one joint movement.

Squats – These are without a doubt the best fat burning exercises imaginable. Heavy leg work causes a surge in the release of your growth hormones like no other exercise can.

Dead lifts – The dead lift is an incredible tool because it is a compound exercise that works a lot of muscle groups at the same time making it perfect for both fat loss and muscle building programs.

Lunges (with dumbbells) – Lunge forward with one leg and then stand at that new spot. Lunge forward with the opposite leg and stand at that spot. Go 30-50 yards; stop for 30 seconds and continue for 30-50 yards.
Upright Rows – This is a great exercise for the deltoids. If you are looking for that perfect body then do 5 sets of 12.

Pushups – Try slow steady repetitions instead of the pumping version that you’re used to. Each rep should take about 30 seconds to complete. Use proper form for each rep.

Chin up – This is the best way to achieve a strong looking back, shapely deltoids, and even works your chest. The proof that this exercise is awesome is the fact that most people cannot do it well.

Bicycle floor ab crunch – The top compound exercise for abs takes a variety of muscles to accomplish the task of working the entire length of the abdominals along with the surrounding and competing muscles.

Overhead Press – You’ll have to start by evaluating your ability to handle weights. You figure out your one rep max (let’s say you could do one rep at 50 lbs) then you do one set to failure at 80% of that max (so it would be 40 lbs. in this example) The workout doesn’t take long at all, but is very intense. You’re resting for 30 – 45  seconds between sets for five to eight sets.

HIIT Training – The next step is high intensity interval training. This is the ultimate fat burning routine in which you work the hardest you’ve ever done for 30 seconds. After you rest for about 30 to 90 seconds, start again to even more intensity. Get ready for more.

Cycling – Warm up for five minutes and start pedaling fast for 30 seconds. Rest or coast for 30 – 90 seconds then take it up again; go for 30 seconds. Repeat the process again. You should be able get about eight or more sets out of this one.

Jump Rope – Try this one for the same reasons that boxers do; you’ll be building endurance and stamina. Go ahead and use the same strategy as before.

Sprints – If you like running for pleasure, keep doing it. If you want to get the fat burning benefits of running without the time investment.

Eliptical – This is the way to get cross country skiing and stair climbing benefits in one. Use the above routine; going from 0 – 80 rpms or more.

You can use these exercises to craft a well toned body. The most efficient way to burn body fat is to build muscle through resistance training. The more muscle you have, the more fat your body will burn at rest. This kind of training allows you to have a life while staying fit. Give it a try and share the exercises for weight loss results.

Get Trim And Fit With A Great Fat Loss Program

If you’ve been struggling with your weight and are now determined to do something about it, you may have heard or seen reviews about fat loss programs. These systems take a unique approach to weight loss by focusing on increasing your metabolism and burning fat while still keeping your calorie count at or slightly below the level your body needs for daily maintenance.

The emphasis is placed on physical activity not necessarily calorie restriction. It may take you an hour to burn 600 calories but you can replace those calories in 15 minutes with two slices of pizza and a supersized soda. The goal of fat burning physical activity is to increase your muscle density which increases your ability to burn fat throughout the day and even while you’re sleeping.

The reason why some Olympic athletes can easily consume and use 6000 calories a day is because their bodies require an enormous amount of fuel to function at optimal capacity. Their muscles demand and use up its energy stores on a daily basis. The activity level of the average person doesn’t require that much fuel.

If you follow the fitness blogs or participate in training symposiums, you’ll hear a lot of commotion over the difference between low intensity fat burning routines and high intensity training systems. There are raging debates that actually keep people awake at night arguing over which is better. Before I get into the controversy, let me give you a brief overview of how fat burning routines work.

The body runs on fuel. It likes sugar, fat and protein; in that order. Our marvelous bio system turns everything into the type of fuel that makes our body go. The truth is; our bodies don’t really switch on and off from one energy source to another; but instead use a combination of fuels; the goal of fat burning workouts is to help your body focus on reducing your fat cells more efficiently. Read the rest of this entry »

5 Really Good Side Effects From Exercise

5 Best Tips For Your Workout

I just received an email today from Frank – and in this email Frank wanted to know why he doesn’t have the power he needs to push heavy weights in his chest workout. It’s an interesting question, and I want to share it with you, because my answer will show you how to plan your workouts to get the most out of them!

This is a copy of Frank email (with his permission).

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Hi Martin,

First of all I would like to say thank you for all the good information you provide with your tips and your newsletter. I loved your tips and try to make all of them my new way of life.

I don’t know if you can answer to my question. When I train my chest, it’s very hard for me to be able to push heavy for my workout.  I’m pretty good with the rest of the body parts.

My split routine is like this:

Monday: Back/Core

Tuesday: Legs

Wednesday: Shoulders/Core

Thursday: Biceps

Friday: Triceps/Core

Saturday: Chest

Sunday: OFF

Do you think this is a good split for my routine?

I usually do 5 set of 3 exercises for each body part?

Each set is around 12-15 reps and I keep the same program for 12 weeks.

Thank you

Frank

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I can see right away that a few things are not right with Frank’s routine.

First, let’s talk about how Frank split his workouts to work different body parts. It depends on what you want to accomplish, but for nearly everyone, heavy strength workouts out 6 days a week is too much. I might do this when I’m training for a bodybuilding tournament, but otherwise I do my strength training 4 days a week and I stay in amazing shape all year round. Read the rest of this entry »

21 Rewards From the Express Fat Loss System

The number one reason that most people are out-of-shape is that they don’t exercise enough.

I’ve often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form – 21 rewards that you will gain from regular exercise.

Photo: Getty

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.
3. You’ll be less stressed: You have enough stress in your life – it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.
6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.
16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

What are you waiting for? Lace up your shoes and get moving!

Express Fat Loss – 5 Biggest Fitness Mistakes

Take a walk through any gym, and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time – they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.

Give a try at the Express Fat Loss System and start to get results.  I will personally Guarantee That This Book Will Change Your Life. Accept my 60 Days Satisfaction Guarantee and get your money back if you are not happy!!!

The Survival Guide to Overeating

Express Fat Loss Glutes and Legs Workout

Try this great workout for your Legs and Glutes. Ladies you will love it…But Gentleman you should try this one as well!

Exercise		Manual-Notes (if any)
Stair Climber Place your feet on the steps and adjust the resistance so that you are climbing at a fairly quick pace. Continue to climb but do not lean on the arms or support yourself with your arms. Trainer’s comments: Warm-Up	Sets Reps Weight/ Resistance Tempo Time 1 5 to 10 min.
One Leg Box Step Up 1. Stand to the right of the box. Place left foot on top of box. 2. Raise body using the left foot only until leg is extended 3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription. Trainer’s comments: You can add some Dumbbells to add more challenge.	Sets Reps Weight/ Resistance Tempo Time 1 10 each side 2 10 each side 3 10 each side
Supine Bridge and Hold 1. Lie on your back and your knees bent with your feet flat on the floor. 2. Press your heels into the ground so that your hips come up off the ground. 3. Hold this position for the suggested number of seconds and then return to the starting position. 4. Repeat for the required repetitions. Trainer’s comments:	Sets Reps Weight/ Resistance Tempo Time 1 12-15 2 12-15 3 12-15
Stationary Lunge on BOSU 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place the other ball on top of a BOSU ball or balance board and balance disc. 2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips. 3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. 4) Return to start position. Trainer’s comments:	Sets Reps Weight/ Resistance Tempo Time 1 8-10 each side 2 8-10 each side 3 8-10 each side
Hip Hikes 1. Start by lying face down with your legs straight. 2. Slowly raise one leg keeping it straight using just your glute muscles. 3. Return to the starting position and repeat for the desired repetitions. Repeat with the other leg. Trainer’s comments:	Sets Reps Weight/ Resistance Tempo Time 1 15 each side 2 15 each side
Glute Kicks with Machine 1. Start by lying in the machine face down and placing one foot on the foot plate. 2. Slowly kick back with your foot until your leg is extended. 3. Return to the starting position and repeat for the desired repetitions. Repeat with the other leg. Trainer’s comments:	Sets Reps Weight/ Resistance Tempo Time 1 8-12 each side 2 8-12 each side 3 8-12 each side
Stair Climber Place your feet on the steps and adjust the resistance so that you are climbing at a fairly quick pace. Continue to climb but do not lean on the arms or support yourself with your arms. Trainer’s comments: Finish with 15 minutes cardio (Interval)30 seconds fast/ 30 seconds recovery and repeat	Sets Reps Weight/ Resistance Tempo Time 1 15 minutes

Top Reasons Why You Can’t Lose Body Fat

There are few things more frustrating than not being able to lose body fat.

You want to be slimmer and to tone your body, but your weight won’t budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

• Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
• Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
• You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
• Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

• Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
• Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
• Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.

• Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
• Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
• Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
• Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
• If you don’t give up, then you’ll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

• Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
• Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
• Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

• Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
• Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
• Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

• Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
• I am passionate about seeing you achieve results – don’t waste your time, energy and effort on mistakes.
• When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you’ll ever do with the Express Fat Loss System.

Click Here and Start the Express Fat Loss System right now

Exercises For Weight Loss: Should You Do Empty Stomach Cardio?

As many people seek out various exercises for weight loss, one form that often comes into the picture that they may wonder if they should be adding to their program is empty stomach cardio training. The rumour is that when doing this form of workout without eating first, you’re going to dip down into your body fat stores faster, therefore seeing that much better results.

But what’s the truth of the matter here?

Is empty stomach cardio really one of the best exercises for weight loss or does it really matter when you do your cardio training as long as you get it in?

Let’s look at a few of the most important things to remember when it comes to empty stomach cardio training.

Overall Workout Program Set-Up

The first thing you should think about when deciding if this is one of the best exercises for weight loss for you is what the overall design of your workout program looks like.  If you’re using a workout program that calls for you to be in the gym four days of the week, chances are pretty high that this doesn’t leave you a lot of time to get in your cardio workouts as well.

Since you really shouldn’t be performing cardio workouts before your weight lifting workouts, that does tend to mean that you will be better off performing empty stomach cardio first thing in the morning to get it out of the way.

If you can do that and then include your weight lifting workouts later on in the day after work or school, that will likely be the most ideal set-up.

Diet Plan Design

Second, also look at your diet plan design. If you are using a rather lower calorie and carbohydrate diet, you may not need empty stomach cardio in order to successfully lose belly fat.  In this case your body is likely burning off enough body fat as it is so if you can just maintain your current diet and focus on good weight lifting workouts, you’ll do fine.

Remember, diet and cardio go hand in hand. The stricter you are with your diet, the less cardio you will have to do overall.  Likewise, if you want to relax a bit more with your diet, then you will likely have to do a bit more cardio to make up for it.

Intensity Of Cardio To Be Performed

Finally, one thing that you must know about this one of the exercises for weight loss is that you should never aim to perform a high intensity cardio session without eating first.

This form of cardio really does rely on glucose for fuel so if you haven’t eaten before hand, it’s going to be incredibly difficult to maintain the degree of intensity that you’ll likely want to work at.

Moderate intensity cardio is fine on an empty stomach but save the higher intensity interval cardio training for times when you have eaten before hand.

So keep these quick tips in mind for your cardio training. It’s one of the exercises for weight loss that can be very effective but only when used in the right manner.

Take control of your progress and learn the best exercises for weight loss.

Be sure to stop by ExpressFatLoss.com to pick up your FREE Fat Loss and Weight Loss Myths Buster Report.