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.

5 Most Outrageous Weight Fat Loss Myths…Busted

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

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 »

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

How to Lose Your Belly Fat

Are you still trying to lose your belly fat by doing a ton of crunches every week? Sorry, but it doesn’t really work!

You know why? It’s because you can’t do any spot reduction. It’s that simple. Sure when you perform your crunches you will strengthen your abdominal muscles, but you’ll still have that layer of fat on top of your abs. They may be strong and firm, but you won’t be able to see them under the belly fat!  So what is the best way to burn your belly fat and show off those abs?

If you train your big muscle groups like your chest, back and legs you will burn more calories during your workout and therefore burn more fat. This is the best way to burn those calories – focus on the big muscle groups. I feel so sad when I see someone who’s overweight and they’re doing something like a triceps kick back or biceps curl for half of their workout.  If they could see how many calories they can burn with my approach with big muscles by comparison, they’d be watching their melt away.

If you really want to work your biceps, but you also want to burn fat, try adding a squat to your movement. Do a squat with your dumbbells at your side and when you come up perform your biceps curls. This works because you will burn more calories. You can try the same thing with the shoulder press.

Here’s a list of few exercises I like to perform because they engage 2 muscles groups (a big and a small).

1. Squat with overhead press
2. Squat with biceps curl
3. Lunges with Lateral Raise
4. Squat with Kick back
5. Chest Press on Ball with Hip Drive
6. Sumo Squat with dumbbell and Up right row

I could write more than 20 different exercises like this. Just use your imagination and I’m sure you can come up with something too. Try to mix a big muscle group (chest, back, legs) with a small muscle area (biceps, triceps, shoulders, calf). That’s all there is to it!

5 Weight Loss Tips for Avoiding Gym Mistakes

People tend to perform many mistakes when they go to gym and below this 5  weight loss tips will help you avoid them.
1- Passion

Passion and strong will power are the most important factors in the list of weight loss. Inside the gym you should focus and concentrate on your workouts. Don’t waste your time in chatting or waiting for any specific machine. The intention behind all these  is to maintain your heart rate high.

2- Work Out
People in gym generally work out on erroneous group of muscles. They work small muscle groups like biceps and triceps, and miss big muscle groups like legs, chest and back. Therefore you should focus on working with compound movements i.e. multi joint exercises.
3- Right Technique

Adaptations of right techniques leads to maximum weight lose. Any unsuitable change in your technique results in injury. Lift as much weight as you can in an effective way. Keep these weight loss tips in your mind, when you enter into the gym.

4- Variety

Try working out on different exercises or  different machines as using same machine for longer will make your muscles use to it. Similarly you can change the quantity of doing workouts. If you normally perform 3 sets of 12-15 repetitions then you can start doing 4 sets of 8 repetitions – these weight loss tips will surely help you.

5- Interval Training

Practice interval training – first of all run fast (sprint) for about 30-45 sec and then do jogging for 30-60sec. This is one of the best weight loss tips as the jogging time can be utilized to recover yourself and then you can repeat the cycle.