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 »

2 Really Good Express Fat Loss Recipes

Fruit Kebabs

These fresh fruit kebabs are simple to prepare and make a stunning display. It’s perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren’t set in stone – use any fruit that is fresh and colorful.

Yield: 10 servings

Here’s what you need…

• 10 wooden skewers
• 10 strawberries
• 10 bite-sized watermelon pieces
• 10 bite-sized cantaloupe pieces
• 10 bite-sized mango pieces
• 10 bite-sized pineapple pieces
• 10 bite-sized kiwi pieces
• 10 blueberries
• 10 blackberries

1. Put the chunks of fruit on each skewer in a rainbow pattern – red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.

Mediterranean Lettuce Wrap

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.

Servings: 1

Here’s what you need…

• 1 large leaf of lettuce
• 2 slices lean turkey
• 1 roasted red bell pepper, cut into 4 segments
• 2 tablespoons garlic hummus
• 1 tablespoon olive tapenade

1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

For more details on the Express Fat Loss Program, visit: ExpressFatLoss.com

Lose Belly Fat in 30 Days with These Simple Steps

Have you been looking for an easy and dependable way to build muscle and lose belly fat?    There have been many fitness coaches who have prompted their students to use a variety of simple exercises in combination with a low calorie diet as a way of rapidly building up strength and flexibility while burning fat.

There are a few essential things that you need to be aware of before you embark on a program to lose belly fat. When you’re considering weight loss, the first thing that comes to mind is calorie reduction. The problem is calories, though important is just one part of the story.

The battle of the bulge is different for everyone but the common denominator is the equation; calories invested must be less than calories spent at the end of the day. There are a few caveats to this equation, the human body is a very complex organism; one that constantly adjusts to its environment.

If you attempt to deprive it of calories for too long you begin to slow down essential services to conserve power. This process is counterproductive to your weight loss plan because the kind of low calorie that will shed pounds very quickly will allow those pounds come back just as fast.

There are 3,500 calories in one pound of fat. If you are able to use 3,500 calories throughout your daily activity, you will lose an entire pound. Where it becomes speculative is in the nature of the pound you’ve just lost. That pound is more likely to be composed of water, protein, and fat.

Another thing to keep in mind when looking at bodyweight versus body fat is the varying levels of water that you may retain. Water retention is responsible for the day to day fluctuation in weight on your scale. Ask anyone who has eaten several slices of pepperoni pizza and a bag of potato chips to get on the scale the next day.

Excess salt in your diet will cause you to retain fluids. Many of the astonishing accounts of rapid weight loss through Atkins and other diets in the first week can be attributed to the diuretic effect of some of these programs.

It is recommended by most medical experts that you try to keep your weight loss at or around two pounds a week. The best way to get results is through a combination of aerobic, resistance training along with high and low level fat intensity workouts.

Here are a few ideas that will help you to shed one to two pounds of fat a week like clockwork.

1. Establish a base number of calories that you will need when you’re active and subtract 500 calories from that number. That’s your new baseline.
2. Remove highly processed foods, sugar and any product that comes in a box from your diet for at least 3 to 4 weeks.
3. Establish a workout schedule with the following items:

• Day one. Strength training – depending on your level of fitness, this can be mild basic exercises such as push-ups, sit-ups, leg raises, squats and lunges.
• Day two. This is a fat burning day. Choose from high intensity workouts like boxing, jump rope, sprinting, or circuit training.
• Day three. Back to strength and fitness training.
• Day four. Repeat day two.
• Day five. More strength training.
• Day six.  Fat burning walk.
• Day seven. Rest.

By reducing your calorie intake and increasing your activity level, you’ll be burning fat at about two pounds a week. Stay focused, you’ll lose belly fat in no time!

Factors That Make Fat Loss Exercises Successful

As you go about your weight loss program, it’s important to understand the main factors that make fat loss exercises successful.  Those who are using proper weight loss programs will see much faster results than those that aren’t, so before you go off dedicating hours each week to the gym, it’s vital that you take this into account so you can be sure that you start off on the right food.

Let’s have a quick look at the main factors that will determine whether or not your fat loss exercises are successful.

How Many Muscles Are Utilized

The very first factor to consider is how many muscles you’re going to be working at once while doing the exercise.

For example, with the bench press exercise you are going to be working the chest, the triceps, the shoulders, and even the biceps to a small extent since they will act as dynamic stabilization muscles.

Now compare this to a bicep curl instead.

Which do you think is going to burn more calories and be a better fat loss exercise? If you said the bench press, you’d be entirely correct.

Generally speaking, compound exercises, that is, any form of exercise that has you lifting and using as many muscles at once will have a much faster fat burning effect than an isolated exercise where you’re only targeting a single muscle group at a time.

If you use only isolated exercises in your workout program, you’re going to be in there performing exercises for a very long period of time.

Instead, turn to compound exercises only.  These will really give you more bang for your buck.

How Heavy Of A Weight Are You Lifting

Second, the next thing to think about when assessing whether you’re doing the right fat loss exercises is how heavy of a weight you are able to lift.

When placing two exercises side by side, the exercise that allows you to lift the most weight is almost always going to be the more effective exercise for producing fat loss than the one that doesn’t.

Why?

Greater muscle activation.  Again, the more weight you can lift, the more muscle fibers that will be called into play to hoist that weight and the faster progress you’re going to make.

Only in specific cases where you’re really focusing on high rep lifting and including multiple supersets or other advanced protocols in your program will lighter weight exercises be necessary.

How High Is Your Heart Rate

Finally, the third thing to look for when assessing the effectiveness of your fat loss exercises is what they are going to do to your heart rate. An exercise that does create a much higher heart rate while performing it will also burn off more calories minute per minute therefore allowing you to see much better results.

What’s more is that the faster you can move from exercise to exercise in your workout session while still ensuring that you are recovering so that you can maintain that heavy weight, the better off that overall fat burning program will be.

So keep all these three points in mind when assessing your fat loss exercises.  If you have a number of exercises that don’t include these factors in your program, it may be time to make some changes.

For more information about the Express Fat Loss System Click Here

Your Fitness Goals and The Missing Link for Your Motivation

What You Need To Know About Quick Weight Loss

If you’re like most people, when you set out on a diet and workout program, you’re looking for quick weight loss. Most of us don’t want to waste time spending weeks if not months getting down to our goal weight.

No, we want to lose weight fast and effectively so we can reach our ideal weight and start living the life we desire.

But, before you jump on the latest quick weight loss quick-fix, it is important that you take some time to understand a few things about quick weight loss strategies.  While there definitely are ways that you can see quick weight loss that stays off for good, more often than not, this isn’t quite how it plays out.

Let’s take a quick look at the main factors to consider.

Quick Weight Loss and Water Weight

So the very first thing that you must take into account is the fact that on many of those quick weight loss diets, much of the weight you are going to lose is going to be pure water weight.  When you instantly see the scale drop by a good 5-10 pounds over the course of 3-5 days, you know something is up here.

Since it takes 3500 calories to burn off a single pound, you can clearly see how impossible it would be to burn off 35,000 calories in just a week.  Even if you ate absolutely no food at all and exercised for three or four hours a day, you still would never accomplish this feat.

So if you’re losing weight this quickly, it’s important that you come to realize that it isn’t pure fat loss that you’re experiencing.  Failing to realize this could lead to disappointment down the road.

Quick Weight Loss and Muscle Mass Loss

Second, the next important thing that you need to remember when it comes to quick weight loss is that you’re not setting yourself up for muscle mass loss.   When you go on an extreme diet that contains very few calories and if this is coupled with lots of exercise, the chances of losing lean muscle mass are incredibly high and this will only come back to hurt you in the long run.

The problem with losing lean muscle mass is the fact that it’s going to mean a significantly slowed metabolic rate which then only makes it that much harder to continue to lose body fat.

Remember that your lean muscle mass is the calorie burning ‘engine’ of the body so if you’re not maintaining it while you diet, you’re going to really struggle in the long run.

Quick Weight Loss and Adherence

Now, the third bit thing that you must also take into considering is the impact of quick weight loss on your adherence rates.  Any time you go making dramatic changes to your eating habits it’s going to be hard to stick with and quick weight loss diets really amplify this factor.

Of you’re cutting out entire food groups on these quick weight loss diets or you’re eating such little food that hunger is always present in extreme amounts.

As you can imagine this becomes incredibly difficult to stick with and before you know it you’ve abandoned the program altogether.

This doesn’t bode well for long term fat loss so another reason why you really have to assess the quick weight loss method you’re using carefully. If it doesn’t seem like something you could follow for even a modest amount of time, you’re better off looking for a different approach instead.

Your Best Bet For Maintaining Quick Weight Loss

So what’s your best bet when it comes to maintaining a quick weight loss? Your best bet is finding a diet that does provide sufficient calories that you do feel like you could stick with over the course of time.

Try and find a diet plan that offers quite a bit of protein content in the day since this is the one macronutrient that is going to help save your lean muscle mass the most as well.

If you’re getting enough protein, the chances of you seeing that decreased metabolic rate will be much lower so this will have a huge influence on the results you get.

Finally, try and find a quick weight loss diet that also includes plenty of vegetables with modest amounts of fruit.  These are also very important for the nutrients and antioxidants they provide so are something that you absolutely do not want to exclude from your day.

If you can focus on all of these factors, then you can have successful quick weight loss that will stay off over the long term.  Focusing on wholesome foods as much as possible will always be the best quick weight loss strategy for not only good health but the best success as well.

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 »

The Express Tex Mex Mini Meat Loaves (Healthy Recipe)

It doesn’t get much shorter or sweeter than this!

Here’s an awesome recipe from my partners at Prograde Nutrition.

Tex Mex Mini Meat Loaves at http://express.getprograde.com/mini-meat-loaves.html

Just looking at the picture of the finished recipe is making my mouth water.

- Enjoy!

Keep Moving, Stay Fit

PS – If you enjoy that recipe, well, they’ve got 196 more of them at http://express.getprograde.com/prograderecipebook.html

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!!!