Most people who want to get in shape either want to lose weight and burn fat. Most believe that this is done solely with cardio training. While cardio sessions do have their place in a balanced program, it is not always the most effective fat burn workout you can do. Adding muscle mass is a key part of burning fat as well. You will have way better results if you incorporate strength training, and weight lifting sessions in your fat burn workouts you perform each week. With regards to your cardio training once again the mantra is slow and steady wins the race. While this may be an effective way to train yourself aerobically, it is not the preferred way to perform cardio to achieve maximum fat burn.
With each pound of new muscle that you put on your body, you will automatically burn approximately 50 extra calories per day. In other words, if you packed on just 5 pounds of muscle, your metabolism would be burning 250 calories each day in order to maintain that muscle. This is an important fact to keep in mind as you design your training program.
The type of strength training that you do should employ primarily free weights. Don’t get sucked in by gadgets and gizmos, in fact did you know you can base your workout around exercises just using your bodyweight? With your weight training though you should focus on compound exercises which prove time and time again to be the most effective in burning fat. These exercises include bench press, squats, presses, deadlifts, etc. The reason why they are called compound is because they use the largest number of muscle groups and fibers at the same time resulting in a way more effective and efficient exercise session.
A common myth I hear all the time around the gym is that in order to burn fat you must use high reps and low weight. While there is an aerobic benefit from doing this sort of workout, it is not entirely accurate. You should determine what your 1 rep max is for the exercises you want to do and then strive to use 85-95% of that weight for 6 to 8 reps of the exercise. By using a higher weight and lower reps, you are giving your muscles the best chance to adapt and grow by providing them this extra stimulus. Remember your goal is maximum fat burn and this is done by building lean muscle mass which increases your metabolism.
Your cardio workouts should consist of what is referred to as interval training. This is discussed in more detail elsewhere on this website but basically what you want to do is perform 30 seconds of the chosen exercise at maximum intensity followed by 60 seconds recovery where you lower the intensity. Repeating these intervals 6 to 8 times per session is the best way to perform this type of training.
When it comes to your fat burning workouts, remember your goal which is, well, fat loss! Apply the simple rules above and not only will you be well on your way to permanent fat loss, but you will save yourself a lot of time and money as well. Good luck and have fun!
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