Walk Away from Flab
Studies have shown that participating in low impact activities such as walking, burn more calories from fat than intense, fast paced exercise. This comes as welcome news to those who want to lose weight and burn fat while putting minimal stress on their joints. Additionally, walking is an exercise that won't cost a thing!
You should begin walking for 10 to 20 minute at a time.
Go at a speed that you can maintain comfortably, and try to pick up the pace a little each day. Don't try to do too much at once.
You should be able to talk normally if you are walking at an appropriate pace for your fitness level. It may be necessary to slow down for a little time until you find that you are more fit to do the exercise. You can beef up your walking regimen by using light hand-held weights. This will cause you to burn more calories and fat and build more muscle.
Dance Away Fat
Dance is quickly increasing in popularity due to it's ability to burn fat and trim waistlines. The wonderful thing abut dancing is that when you are having fun, it is easy to forget that you are exercising.
A 150 pound person can burn from 103 to 189 calories by ballroom dancing for only 30 minutes. That same person could also burn 200 calories doing ballet or aerobic dancing for a half hour.
It is known that dancing enables you to burn calories, but dance also burns fat since it incorporates slow and fast movements thereby switching on the aerobic and the anaerobic systems of the body.
Fast-paced dancing starts the anaerobic system, using energy stored in the muscles. Then the dance step which is slower will start the aerobic system, which begins changing the body's stored carbohydrates into energy. Your body begins the fat burning and calorie burning process, and also starts to build muscle. This in turn, begins to burn fat also.
Jogging for Less Jiggle
Another wonderful fat burning exercise is Jogging. If a 150 pound person jogs for a half hour, he can burn 238 calories. But why not make jogging more effective by using the previously discussed aerobic / anaerobic system? Begin by walking at a medium speed for two minutes. Then start jogging for two minutes. Finally, you can walk and jog, back and forth, for another thirty minutes. Alternating between slow exercises and fast exercises turns on and off the aerobic and anerobic systems, enabling your workout to be more effective in burning fat.
Muscling in on Fat
As previously stated, muscle helps to burn fat. Muscles boosts the metabolism, which in turn burns more calories. Weightlifting is the best way to build muscle.
Beginners should start with a very light weight barbell. Five pounds is usually a good weight to begin with. The weight is tested by performing ten lifts of the dumbell. If you are able to do 10 repetitions easily, then try lifting a heavier weight. If you tire out before you hit 10, you're going to need a lighter weight. Try switching between one of the fat reducing exercise shown above with a weightlifting exercise every other day.
Choose a fat burning exercise that meets your needs, and the pounds will drop off you like they never have before.
By: Nick Jarvis
When we talk about fat burning, people usually associates it with cardiovascular workouts. But that's not always true. To burn fat effectively, your heart rate needs to be at around 65% to 75& of your Maximum Heart Rate. To put things simpler, it falls under the medium intensity level.
It does not help a lot if you work out in an intensity which is too high, or too low.
The following are five of the most effective workouts that will definitely help a person burn fat, thus losing weight and toning muscles.
Weight Lifting
Weight Lifting – One of the best fat burning workouts is to hit the gym and start lifting weights. This exercise does not have to last a long time but it does need to be intense and vigorous for the best results. For instance, repetitions should be low to medium, usually between eight and twelve RM, which is "repetition maximum". For this, it is important to life the most weight possible for the number of repetitions before feeling fatigued.
While weight lifting does help burning calories, it also puts lean muscle tissue on the body, thereby burning fat. For every pound of muscle developed, between 50 and 60 calories are burned every day. That means within a one-year period, 10 pounds of new lean muscle mass would burn as much as 60 pounds of fat, something no other exercise can do.
Running
Another of the great fat burning workouts is with running, something that can be done from virtually any location. Running on flat surfaces and incorporating some hills and intervals will burn up to 300 calories in about 30 minutes, while building lean muscle that in turn, burns fat.
Cardio Kickboxing
A great exercise/activity to consider for fat burning workouts is cardio kickboxing. This particular exercise is exciting and fun, and for a one-hour session, can burn upwards of 500 calories, based on the intensity of the class. Included in this exercise are both flexibility and strength training, which works incredible for burning fat.
Cycling and Spinning
While spinning is done in a class, cycling is something that could be done on a stationary bike or a real bike from home. One of the most popular fat burning workouts, this type of exercise is great for burning both calories and fat. Using a variety of intensity workouts, significant calories can be burned in one hour, often as much as 700.
Elliptical and Stair Machines
The final option for fat burning workouts is using elliptical and stair machines, which can be found in the gym or purchased for an in-home workout. In addition to burning fat and calories, this type of exercise also protects the body's joints from other type of fat burning workouts that can cause a hard impact.
By: JohnMcEwen
