One of the number one questions I get in my inbox every morning is about fat burning exercises. While many people use workout time to hopefully lose some weight and get into better shape, many folks just don’t have any clue what they should be doing to ensure that fat and weight loss actually occur.
Today’s article is going to break down some of my favorite fat burning exercises for you so that you can get on track with your fitness goals and hopefully shed some pounds in time for the holidays.
Fat Burning Myths
I’d like to break a common myth about burning fat before we even get started. One of the biggest misconceptions about working out is that you can target specific areas to lose weight from. The way it works in reality is that if you’d like to get rid of the little bit of extra flab on the back of your legs or the fat that’s spilling over your waistline, you’re not just going to be able to focus on those areas during your workout. Fat is fat and the body doesn’t know the difference. The only way to lose weight is to work out your entire body, not just focus on particular areas. It may be a pain to have to put yourself through a rigorous workout when all you want to do is burn a little fat from your midsection, but it’s an unavoidable truth.
Another crushing thing to hear is that losing weight takes time. Unfortunately, it’s not an overnight process and even though you may work your butt off for a few weeks, you may not see lasting results for a few months. Changes you make to your diet and exercise routines are definitely helping your body in the long term, but just like it took a few months for you to put on the weight you want to lose, it’s going to take the body some time to fix what’s wrong. Don’t get discouraged if you don’t see results overnight! Keep working at it and results will come.
The Basic Workout
The most basic and best way to burn fat off of your body is to put your body through an intense cardiovascular workout. There are a few ways you can do this, which I’ve outlined below, but the basic idea is that if you build up a sweat from running, jogging, or walking, you’re going to burn calories and ultimately fat. It really isn’t rocket science.
The Starting Point
If you’re just starting to workout, a good place to start is just by walking more. If you’re like me, chances are you spend a lot of time in an office chair for most of the day doing work. Then, when you get home you want to relax so you plop down in front of the TV for an hour or two before dinner and bed and then it’s time to start the whole thing again the next day. To start out, dedicated an hour to walking two or three times a week so that you can get yourself exercising and out of the house.
After you’re used to walking for an hour a few nights a week, you can up the ante by increasing your workout time to 4 or 5 days a week so that you’re getting out almost every night and putting in your exercise time.
I recommend walking as a good place to start for folks who don’t think they have any fitness ability whatsoever. It’s easy to get discouraged by your fitness goals when you try to start out by running or jogging and give up after ten minutes because you’re panting for your life. Start small and build from there.
Assuming you’re comfortable enough with walking, it’s time to change things up a bit. Physical training specialists highly recommend
what’s known as interval training, or walking and jogging in an alternating fashion. It works like this…
Start out by warming up your muscles by walking for 5 minutes. Then, jog for the next 5 minutes. Go back to walking for the next 5, then jog for another 5. You get the idea.
If it’s your first time to try out interval training and aren’t sure that you can do the 5/5 time frame, start by trying to walk for 7 minutes and jogging for 3. Once you’ve worked your way up to 5 minutes jogging and 5 minutes walking, it’s time to move onto the next stage.
Jogging and Running
This is truly what separates the men from the boys and the women from the girls. Interval training by alternating between jogging and running may seem like a far off call from where you are now, but in a few months time, if you stick with your fitness goals and make steady progress, you too could be jogging and running for an hour or two at a time.
Other Workouts You Can Do
While jogging and running will help you burn fat all over, it may not always be enough to help keep your flab under control. If you’re really looking to round off your workout, it’s important that you also incorporate weight training and other exercises into your workout routine so that your whole body gets a workout as opposed to just one or two muscle groups.
A good place to start are of course with things like pushups, sit-ups, and other resistance exercises that can be done with a resistance band or something similar. Talk to a personal trainer or assistant at your local gym for tips on what exercises you can do to help eliminate flab and keep your body toned.
I know how tough it can be to not only motivate yourself to get out and workout, but also find the time to put in a proper workout. If you’ve read any of my other articles, you know that I have a few workout DVDs that I swear by, as well as this particular weight set. If I have a busy day at work, it’s easier for me to come home and do some personal weight training in my living room as opposed to making my way down to the gym to try and fit in a workout between dinner and bed time.
Cap Barbell 40 Pound Set:
I honestly can’t recommend this set enough. I’ve had mine for over 3 years now, and the compact form makes it super easy for me to finish up my workout and tuck the weights away in the closet until the next time I need them. The weights are designed to be great for beginners and experts alike, as the weights can be adjusted on the dumbbells to range between 5 and 40 pounds. What I found in time is that after I’d build up the strength to lift 40 pound weights in each arm, I decided to pick up another set so that I could utilize the heavier weights and make custom weights that aren’t available in just one set. For $100, it’s a hell of a lot cheaper than a gym membership and you get a full workout kit to do things like P90X in your living room.