I am 27 I weigh 286 an i’m 6″2. I played football my entire life but being out of school for ten years now I’m not in as good of shape as I was. I am currently trying to lose 50 to 60 pounds. Now I know I won’t lose it over night but i’m on a high protein diet but need some pointers on some good cardio workouts to help burn the fat faster. Any help would be much appreciated. Thank you
What are some good cardio workouts that burn fat faster?
Does Resistance Band Circuit Training Really Burn Fat
The new year is always flooded with resolutions, goals and hope for a more productive year, physically, personally and professionally. Almost always at the top of the list for many people is instituting some sort of weight management or weight loss system. one way to make those hopes a reality is to gather reliable information that will help you stay on track throughout the year. It doesn’t matter if you’re getting healthy tips from reading a fitness
book or an online article like this one, just as long as you’re doing something. The worst thing that you can ever do is quit on yourself this year.
But how can you stay on task for an entire year when you’re so busy with kids, school, career and the occasional vacation. Well, here’s two exercises that will help make your new year’s resolutions a reality. It requires only a pair of resistance band, and takes less than 15-minutes to complete eack workout. The workouts are short, but they are highly effective against fat.
Workout guidelines:
Most gym goers, including me used to jump into an 8 week workout routine found on any website or fitness magazine. However, many such workouts are
either way too advanced for the average person or it simply does not burn enough calories to make any real changes to your body.
Beginners should never mirror a workout found on a fitness magazine unless it specifically states that the workout program is for beginners. Resistance bands works well for both beginners and advance individuals. The reason why is because unlike other workout devices, you can change the intensity of the movement by simply changing your hold on the bands.
Beginners should perform the exercises below one time through, once per week. For the advanced individuals, execute the exercise 3 times through 2-3 times per week.
circuit training with resistance bands (3 or more exercises required)
circuit training with resistance bands is a great way to combine strength training and cardio all at once when you’re short on time. Traditionally, the rest period between exercises in this workout is very little if any, often with rapid movement from exercise to exercise. Choose three exercise that you can do back to back with the bands like a lunge, shoulder press, and dead lift.Execute each exercise for 8-10 reps than move to the next exercise until you complete the entire set.
Superset training with resistance bands (no more than 2 resistance band exercises required)
Superset workouts involves doing back to back exercises with no rest between sets. Basically, this type of workout maximizes training intensity and allows you to work several different aspects of the muscle at the same time. For best results, train opposing muscle groups first. This approach to training allows one muscle group to recover while the opposing muscle group is working.
E.L Forestal is a Known Expert Trainer, former college football All-American. His
Does Circuit Training Exercise Burn Calories?
There’s no doubt that hydraulic circuit training health clubs are more popular than ever before. With over 10,000 of these gyms dotting the American landscape, men and women alike are finding circuit training exercise to be relatively easy and certainly effective.
The question is, however, just how effective is circuit training exercise equipment when it comes to burning calories? Will the average workout buff incinerate 200 calories in a typical 30-minute circuit workout? Is it 400? 600? More?
Like many things in life, there are no exact answers when it comes to this exercise program and caloric burn. The reason is that different people will achieve different results from the same workout. To confuse matters even more, the same person will realize better results one day than they do another day, even though they’re using the exact same exercise machines for the exact same amount of time.
There are several reasons why this is so, some of which include:
* How hard you work / the effort you exert;
* The resistance settings on the machines;
* Your age;
* The amount of lean tissue (muscle) you have on your body;
* Hormone balance;
* Hydration levels;
* Does the workout contain enough cardio to elevate heart rate?
WORK = REWARD
Even though it may seem like common sense, the first point to make is that for circuit training weight loss exercise to be effective, you must put in some serious effort. Of course, this is also true of any exercise program! As an example, let’s take a look at cardio exercise in the form of running. A 165-pound person running at 5 mph for thirty minutes will burn 299 calories. That exact same person, running at 10 mph for thirty minutes, will consume 599 calories. The reward is directly related to the effort put forth. In this case, the number of calories burned more than doubles because the exertion is doubled. This principle is true whether we’re talking about aerobic exercise or weight lifting exercises.
RESISTANCE TRAINING EFFORT COUNTS TOO!
The underlying reality is that all weight training exercise machines are not created equal. Whether your goal is to exercise to lose weight or gain strength, the approach you take when resistance training has a direct relation to the number of calories you’ll burn. As an example, let’s consider our hypothetical 165-pound person again. When they resistance train moderately for thirty minutes, they can expect to burn about 112 calories. If, however, they resistance train vigorously for that same thirty minutes then their caloric burn will climb to 225. Again, the result more than doubles because the user has put in more effort.
If you’re going to gain the maximum benefit from circuit training then it’s important to hit the resistance portion of the workout with maximum effort. This means getting as many repetitions as possible (moving the exercise equipment quickly) and using the appropriate level of resistance.
2x THE WORK = 2x THE RESULTS
The bottom line is that how many calories you burn while circuit training is primarily up to you. The benefit of exercise that many people are seeking is caloric reduction (fat loss), so it stands to reason that if you’re going to work out it’s a good idea to put in maximum effort. Vigorous exercise, as opposed to moderate exercise, will double your fat loss results. This is true of both cardiovascular exercise and resistance training.
The exciting feature of hydraulic circuit training is that this exercise program actually combines the two different types of workout, so you’re getting your cardio and resistance training at the same time. By alternating between exercise machines and cardio stations, you maintain a constant elevated heart rate while at the same time working every single muscle group in the body. This ‘double duty’ workout serves to double your results, and it’s one of the major reasons why hydraulic circuit training is so effective.
SO WHAT’S THE ANSWER?
We know that you can burn from 299 to 599 calories in thirty minutes of aerobic exercise, and we also know that you can burn from 112 to 225 calories in thirty minutes of resistance training. Finally, we know that with the circuit training exercise routine you’re getting both types of exercise at the same time. Therefore, it stands to reason that you could conceivably burn between 411 and 824 calories in a thirty-minute circuit training session.
That’s why circuit training gym exercise works so incredibly well for those willing to exercise vigorously each and every time they enter the health club. It’s also a strong argument for hydraulic circuit training in general, as opposed to other forms of exercise such as exercise bikes, exercise balls or exercise treadmills. To achieve a calorie burn this high, you simply must be engaging in both aerobic and resistance exercise at the same time.
It’s easy to see why the best exercise tip is to take part in a regular exercise program on circuit training equipment. The proven caloric burn will bring you proven results.
Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.
Daily Exercise Routines – Avoid Mental Road Blocks To Exercise Frequently And Burn Fat
While it may be the polite thing to tell you that you don’t have to exercise regularly to loose weight and get in shape. Nothing is further from the truth if you lead a sedentary lifestyle. You should try workout 3 to 4 times a week if you want to get in shape and enhance your weight loss efforts. This especially applies if you have a sedentary lifestyle.
Regular exercise is important and the people that make exercise part of their lifestyle can make sure they participate in some type of exercise on a regular basis.
It’s common knowledge that one of the best ways to get into shape is through frequent exercise. However, we all have set backs when it comes to taking the actual time to do it. Lets address a few common mental “road blocks”.
”I have very little time to exercise to get results. It’s not worth it.”
There are many ways to work out for a short duration of time and still get results. Remember, most people don’t have time and they are busy as you are. It comes down to determination and creativity. Of course it also comes down to how intense your workouts are.
Also, to save time you can either work out at home or join a gym. This depends on your life style and what works best for you. Whether you work out at home, at a fitness club, you’ll be exercising on a regular basis. You’ll also be on your way to not only loosing weight, but you’ll get into shape and build muscle mass.
Properly designed workouts of one hour or less will are very effective as compared to poorly designed long workouts. It’s all about knowing what’s best for you.
”You need a lot of money to start your own exercise”
Believe it or not, you can control expenses while still creating an effective work out regimen. While buying weight equipment does cost money, you do not have to weight lift to get in shape. You can start off with exercises that do not require any equipment (such as walking and bodyweight exercises).
For example, walking is very easy to start with. You can walk around your neighborhood three to four times a week for a half hour or hour each time. You will start feeling good about yourself. Plus, you’ll be building your strength and endurance for power walking or running.
Bodyweight exercises are exercises that require very little or no equipment to execute. For example, you can build a strength work out that includes push ups, sit ups and split squats. All you would need is a chair for the split squats.
”Exercise is just not fun and I want to do the right exercises to lose weight.”
The only way you can stick with your exercise program is to like what you’re doing. If you don’t like your exercise routine, change the exercises to something you like.
You can choose for a myriad of low impact such as walking, yoga and swimming. If you’re stuck on an idea that you have to do specific exercises to lose weight, you have to remember that it’s best to choose exercises that fit your lifestyle and interests that will give you optimal results for you.
For a great book filled with Weight Loss Workout Routines to keep you active for a long time, check out our review of Turbulence Training at http://www.addfitness.com/turbulence-training.htm
The Best Cardio Workout To Burn Stubborn Body Fat
There a couple different approaches in doing cardio to burn body fat. Some people recommend you do “low intensity” cardio for long stretches at a time to burn body fat. The thought process is that you need to train at a moderate intensity to get your heart rate to the target zone to burn body fat. It has been argued that if you get your heart rate too high, you will begin to burn carbohydrates instead of body fat. Some people argue that high intensity cardio will allow you to burn more total calories in your cardio workout. Creating a “calorie deficit”, by burning more calories than what you take in, is another great way to lose body fat. Let’s compare the two different approaches in detail.
The Low Intensity Cardio Workout
This is the cardio workout that is currently being pushed by the mainstream. This cardio workout is often used due to the great results it gets. Low intensity cardio is very effective at targetting body fat for energy instead of just burning calories in the body. If the body burns fat for energy, you will lose body fat. It just makes sense. Most of the cardio equipment these days comes with a heart rate display. This is the best way to make sure that you reach the correct intensity level to burn body fat. In about 10 minutes of low intensity cardio, you will reach your target heart rate. It is suggested to stay within that zone for at least 30 minutes for good results.
The High Intensity Approach
This form of cardio is used much less than low intensity cardio. Training at a high intensity level can be tough, since you have to push yourself pretty hard. This cardio method gets great results as well. High intensity cardio will burn a lot more calories than low intensity versions, since it gets your heart rate to a much higher level. The calories burned are a mix of fat calories along with carbohydrate calories stored in the body. The idea behind focusing on burning calories in your workout is to burn more calories than what you consume each day. Creating a calorie deficit, by burning more calories than what you eat, will allow you to lose body fat.
The Challenges of 2 Types of cardio workouts
Once you get your heart rate up to the correct level, the low intensity cardio workout will burn body fat. The problem lies in the fact that it can take anywhere between 5-10 minutes to get your heart rate to the optimum level to burn body fat. The first 5-10 minutes of low intensity cardio aren’t very productive at burning body fat. Working at a high intensity is tough to maintain for long periods, even though it is effective at burning calories. Working at an intense level for over 10-15 minutes is extremely difficult.
How to Combine The Two Approaches Into One Awesome Cardio Workout
If planned strategically, you will benefit from doing both high intensity and low intensity cardio in the same workout. If you replace that “unproductive” first 10 minutes of the low intensity cardio with high intensity cardio, you will get better results when you hit the low intensity cardio after that. Find a treadmill or exercise bike and set it at a high level. Push yourself really hard for 10-15 minutes. After working your heart rate up with high intensity cardio and burning a bunch of calories for 10-15 minutes…switch to low intensity cardio and keep it there for another 20-30 minutes. This will burn calories and create a calorie deficit as well as burning body fat during the workout. I keep my body fat around 8% year round training in this manner.
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The “Bulky Bodybuilder Look” is outdated and cheesy!
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2010 Ultimate Bicep Blast – Build Bigger Biceps & Burn Fat With This Circuit Training Workout
The next time you are working out your biceps, focus on the quality of each repetition rather than on how many sets you do. Ultimate bicep development is not achieved by doing 101 sets but rather by doing the right exercises the right way.
Try the workout below the next time you are working out your biceps. This is a circuit training workout and therefore you want to perform one exercise and then immediately move on to the next exercise without a break. Once you have completed the circuit, try and repeat the circuit again. Continue to repeat the circuit until you can only manage 1 to 5 repetitions per exercise. Ideally, you want to get about 6 to 12 repetitions per exercise. If you can do three circuits in a row in this range than you should increase the weight. If you can’t do more than one circuit in this range, then you should decrease the weight.
Bicep Blast Circuit Training Workout
1. Barbell Curl
Begin by loading an Olympic Bar with a weight you are comfortable with to perform up to 15 repetitions. Holding the bar in the bottom position, curl the bar up to the top position. This should take you 2 to 3 seconds. Hold at the top for a moment and then perform a negative and slowly take the bar down, taking 5 to 6 seconds to do so and concentrating on keeping constant tension on your biceps. Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.
2. Chin Ups
Position your hands on the chin up bar and once you are ready, pull yourself up from the bottom position up until your biceps are 90 degrees to your forearms. Hold for a moment and then perform a negative by slowly letting yourself move back to the bottom position, taking 4 to 6 seconds to do so. Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.
3. Tubbing Curls
Using some plastic rubber flexible tubing with handles, perform 30 to 40 repetitions of curls. Make sure each rep is controlled. Focus on properly flexing the bicep and focus on trying to get as much of a pump as you can and pushing as much blood as you can into that muscle.
4. Dead Arm Curl
Place a dumbbell in each hand and lean forward as if you were bending over with your knees bent, back solid and arched and your chin up. Slowly lower the dumbbells to the bottom position. Hold for a moment and curl the dumbbells up to your chin. Hold for a moment and perform a negative by slowly lowering the dumbbells down to the bottom position taking 3 to 5 seconds to do so. Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.
As you can see, we have used a wide variety of exercises to stimulate the biceps. The advantage to using a lot of variety is that you are able to hit many different strength curves. Take the barbell curl for example. The bottom and top positions of the curl are easy to hold while the middle of the curl provides the most challenge. The bottom position of the chin up and tubbing curls are easy to hold, but as you pull yourself up and as you perform the curl, it becomes more and more difficult. Finally, the dead arm curl is easy to hold in the bottom position, however as you curl the dumbbells up to the top position, the exercise gets harder and harder. As you can see, the variety is provided in the different kinds of resistances achieved within the various exercises.
So we understand now how the biceps are properly stimulated but another important aspect of this workout is the circuit training it provides.Workouts like the Bicep Blast Workout mentioned above are circuit training workouts. Circuit training workouts are the best way to build muscular endurance and muscle strength and are the most important workout programs to follow and perform if you wish to get a ripped, strong and powerful athletic body. Its also very important to vary your circuit training workouts as your body adapts very quickly. For maximum results, you want to make sure your body is always in a state of shock and therefore you want to ensure that you continually change up your circuit training workouts so your body never gets a chance to adapt.
For a free video demonstration of the exercises presented above, please follow the link: Ultimate Bicep Workout
For more information on the most effective workout training plan, packed with over 60 different fast and efficient workouts organized over several months in order to dramatically decrease your body fat percentage, significantly increase your lean muscle mass and get you that ripped, lean, muscular and athletic body with dramatic results achieved in just 90 days in the most efficient way possible, please follow the link: Ultimate Workout Program
Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.
Circuit Training Burn 2 Pounds of Fat a Week
Are you still stuck on the marathon aerobics workout nonsense?
Have you ever lost 10 lbs of Fat in a Month? I’m not talking weight loss I’m talking Fat Loss (there is a difference) but you knew that already.
Let talk circuit training a very powerful fat burning workout. Read through this whole article use the sample workout at the end and you will be on your way to losing around 2 lbs of fat a week. As long as you are also eating clean but that is another article.
Many people simply don’t get what circuit training is, what an efficient fat burning workout it is and that anyone can do.
If you have fallen for the marathon treadmill or aerobics fat burning workout will burn fat fast lie don’t feel bad. You, me and thousands of others have also. But we are done with that now. Right?
”What is circuit training”?
The purpose of circuit training is to keep you moving by only allowing you to take minimal breaks between exercises. If you absolutely must rest (this will be based on your conditioning level), you can take 30 seconds, then start again.
Circuit training is completely different than traditional weight-training programs, but can provide a much greater boost to your metabolism (higher fat burning) than plain cardio. Circuit training, works because it causes you to keep pushing your body aerobically, while still challenging you anaerobically.
Circuit Training benefits
Circuit training allows you to work your aerobic system while simultaneously working on your strength. Since you are constantly progressing through the workout, you will keep your heart rate up, getting much more out of it than guy who mindlessly logs all those miles on the treadmill.
Second, due to fewer rest periods, you will increase the amount of testosterone you release, which helps you gain lean muscle.
Finally, since you will move through this fat burning workout quickly, you won’t have to spend long hours in the gym. That alone should peak your interest.
Sample Circuit Training Workout
This circuit training workout consists of 5 different exercises to be performed a total of six times. Perform 10 reps of each exercise before moving on to the next one. Once you have completed all six exercises, start the sequence over again.
Over time, you can gradually increase your number of reps, or add a set; circuit training is intense, so start slowly.
1) Mountain Climbers. While in the push-up position bring your left knee up to your chest, now do the same with the right leg. A great bodyweight exercise.
2) Pushups You may not know this (most people don’t) but to really do push-ups correctly and get the most out of them keep your elbows close to your body.
3) Squats. You don’t need to use weights ( but use them if you have them)
4) Barbell, Dumbbell or Kettlebell Cleans A fantastic total body workout in one exercise. One of my personal favorites.
5) Burpees You know the old squat thrust from school.
After completing all 5 exercises rest per your conditioning level( absolute begginner 90-120 seconds you will have to judge this for yourself). Work to decrease your rest times.
a Final Circuit Training Note
Circuit training is a great option to include in your fat burning workout when you are feeling like you are reaching a plateau or you’re just ready to try something new to kick-start your metabolism and kick your fat burning up a notch.
Do circuit training 2-3 days a week, take at least one day off in between. To progress and keep stimulating your body, try changing exercises.
Hopefully, by set five of this program, you will have a newfound respect for circuit training.
Picture this: In 30 short days from now you look in the mirror and there it is – Or actually there it isn’t. It’s You with 8-10 lbs less body fat. Close your eyes right now see it and focus on it. Imagine how you will feel with what you have accomplished. Circuit Training Tried, tested and proven. As I mentioned in the article we have all at one time or another fallen for the hype and gimmicks that surround us related to health and fitness.
Lift Weights to Lose Weight – Err, Burn the Fat
Sounds like an oxymoron, but it’s true. I often hear people saying they are afraid to lift weights because they don’t want to gain weight or look bigger. The error is in their perception, they couldn’t be father from the truth and here’s why…
Generally when we say we want to lose weight what we really mean is we want to lose fat, the loose fleshy stuff hanging from arms and thighs or spilling over into a muffin top. Be honest can you pinch some? If not, why read on you’re already a god or goddess. For everyone else, that doughy stuff between your fingers are the glad bags of the body. That’s right, fat is essentially stored energy in the form of fatty acids that can also contain fat soluble chemicals some even toxic.
Basically human fat comes in two kinds, visceral fat (the stuff around your organs) and subcutaneous fat (the stuff you’re pinching). Now let me just say in fats defense, that not all fat is bad. It’s necessary for insulation, protecting the body from shock, cell membrane integrity, and that previously mentioned stored energy; you know, incase you get stranded with no food. So, unless you’re planning on getting stranded for a really long, long time, maybe we should lose some of it.
To burn off fat safely, effectively and with long term results we should tackle it three ways, 1) diet (that’s obvious), 2)cardio ( burn it now) and 3) resistance exercise ( that’s right weight training). If you lose weight alone from diet as much as 25% of weight loss can come from lean body mass; that’s a significant hit to your metabolism. That means it would take less calories to gain the weight back and when you do the majority will come back as fat, meaning you’d be fatter even at the same weight. Conversely, weight training can increase lean body mass, increasing bone density (that’s good), strengthen connective tissue (also good), and building muscle mass. Now consider that muscle is 20% denser than fat. So if you lost 5 lbs. of fat and gained 5 lbs. of muscle though you’d weigh the same, you would look smaller and all with no jiggle.
A pound of muscle burns about 50 calories a day in metabolism, though it doesn’t sound like much, add 2 pounds of it and that muscle would burn off 10 pounds of fat in a year. Not too shabby now is it? Best of all maintain that muscle and that newly svelte body you got from that great diet and cardio work will be much easier to maintain…at last no yo-yoing.
Resistance exercise should be performed 3 times per week for at least 30 minutes per session.
Cheers!
John Diaz is a Los Angeles/Hollywood Personal Trainer with with over 20 years experience helping celebrity and private individuals alike get into camera ready shape. For more great tips and information visit his website at http://www.ultimatehlth.com.
Jump Rope Cardio Workouts #1 – Fat Loss Exercises & Training
This jump rope workout will help you lose fat while burning a ton of calories. Jumping rope is a fun exercise which helps to build your overall agility and endurance levels!
Duration : 0:1:54
Circuit Training
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com
In this video I am going to take you through a six exercise bodyweight circuit, alternating between 3 upper body and 3 lower body exercises.
To start, we will begin with an easy lower body exercise and a very easy upper body exercise. Essentially, these two exercises will act as a warm up.
In the Y squat stance, push your hips back and squat down for a total of 15 repetitions. Since we are doing circuit interval training and not strength training we want to fatigue ourselves with these exercises. Follow that with the basic push up exercise for another 15 repetitions. If you can’t do 15 full push ups, then you can always do kneeling push ups, just be sure to choose an exercise that isn’t going to make you sore the next day.
The next exercise to perform is the lunge. To increase the difficulty of this exercise you can hold in the bottom position, and again, complete 12-15 repetitions for each leg.
Now, you will move on to a slightly more difficult variation of the basic push up, the decline push up for 15 repetitions. This exercise will be especially hard after completing 15 regular push ups.
Again, in these exercises you will be performing a higher number of repetitions because this training is more interval training than strength training.
There still remains one remaining lower body exercise to complete. I prefer to choose an exercise that uses a lot of movement, for example Jumping Jacks. So, for this bodyweight exercise I suggest 60 repetitions, and this will allow you to increase your sweat rate, as well as increasing your calories burned.
To finish off, we will train the abdominals by performing 12 15 repetitions of the mountain climber. Since much of the work is placed on the chest to hold the body in the mountain climber position, this exercise can be classified as yet another total body exercise.
So these are the six basic bodyweight exercises, using little-to-no equipment that can be done anywhere, anytime. All you need is a 6 x 6 area and you can get in a great interval cardio workout that will help boost your metabolism and burn fat.
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.turbulencetraining.com
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Duration : 0:3:13