There are of course so many ways that you can exercise and some are more effective than others, it really depends on what you want to do. Obviously somebody who’s into running, say a marathon will train in a different way to somebody who is into body building. So the first thing that’s crucial is to make sure that you are tailoring your exercise towards the goal that you have in mind for your body. Whether you want to be stronger, you want more stamina, or you just want to look great in a bathing costume.
Exercising for weight loss of course is slightly different, as while it may be nice to look like an Adonis or one of those beach babes, not everyone has the genetics to be like that. Although I’m sure everybody has the genetics to be better than they probably are. The crucial thing with exercising for weight loss is to get the body into fat burning mode and strange enough, one of the best ways of doing that is to do intensive exercises in short bursts so that you’re almost pushing your body to its limits in as shortest time possible. This has the advantage of not taking up as much time, say as conventional cardio types of exercise but better than that, it leaves the body in a fat burning mode for anything up to 24 to 48 hours after the exercise.
So providing this type of exercise is matched with a proper eating regime, you’ll get the maximum amount of fat loss for frankly the minimum amount of effort. However, whatever your exercise regime is, here are a few tips for maybe getting the best of what you’re already doing.
Add a high intensity walking regimen to your exercise routine
– Power-walk at a high speed for a minimum of 20 minutes, 3 alternate days per week.
– Stick to an every other day schedule such as Monday, Wednesday and Friday with the weekends as rest days.
– Incorporate hills and stairs into your walk for optimum results so that you engage a combination of muscle groups during the walk.
Jump on the treadmill and blast fat with a high intensity, 5 minute interval workout
– Begin with a 5-minute warm-up at a comfortable speed and increase to a higher speed for another 5 minutes.
– Increase your speed to a high intensity run (you’ll know you’ve reached a high intensity when you cannot speak comfortably while running).
– Run at this pace for 5 minutes.
– Decrease to the first interval that you did after the warm-up and maintain this pace for 5 minutes.
– Jump back up to the high intensity run for another 5 minutes.
– Slowly decrease your speed until you are back to a comfortable speed, and then do a cool-down.
Incorporate sprinting exercises into your routine
– Do a 5-minute warm-up, then walk as fast as you can.
– Continue to walk at this speed for 10 minutes. Make a note of the distance you traveled during the 10 minutes. Turn back and walk briskly back to your starting point. Decrease your speed as you get closer, saving the last few minutes for a cool-down period.
– On repeat workouts, try to increase your walking speed during the first half, aiming for a further distance. The faster that you walk, the farther you will go and the more fat you will burn.
Increase the length of your exercise routine to continue burning excess fat even after your workout has ended
If your workout exceeds one hour, in addition to the calories burned during the exercise itself, the rate of calorie burn after you have stopped exercising can increase by up to 5 times the amount of fat that would be burned in shorter workouts.
Switch your walking/running routine to a high intensity interval routine
You can perform these exercises 3 days per week, then incorporate moderate intensity activities such as jogging or brisk walking on 3 other days each week. Perform as many repetitions of each move below as you can in 60 seconds. Start with one exercise and include 2 more, in any order, without stopping. Rest for one minute, them repeat another three sets, in any order. Repeat this pattern for 30 minutes.
– Place your arms in front of your chest. Bend your elbows and raise your right knee up towards your left elbow. Lower your leg and repeat exercise with the other leg. Do as many repetitions as you can without overexerting yourself.
– Stand with your feet apart. Bend your elbows up and place your fists against your chest. Jump up and extend your arms up over your head while spreading your legs apart like a jumping jack. Land gently on your feet and lower you’re your body down into a squatting position while reaching your hands to the floor. Slowly return to starting position. Do as many repetitions as you can without overexerting yourself.
– Stand with your feet apart. Extend your arms out at your sides, keeping them aligned with your shoulders. Bend your elbows up and point your fingers up to face the ceiling. Tighten your core muscles and keep your chest upright. Raise your right knee off of the ground and bring it up to your chest. Bring your hands down and clap them together underneath your right thigh. Jump back to the starting position and repeat with the other leg. Do as many repetitions as you can without overexerting yourself.
These types of high intensity workouts can help blast away belly fat. To maximize belly fat loss, focus on drawing your abs in toward your spine while walking without holding your breath. Try to maintain this move during your walking routine.
Never begin any exercise routine without first clearing it with your physician. Do not push yourself to the point of exhaustion during your workout. Always pay attention to your body and stop to rest if you experience dizziness, shortness of breath, pain or any other abnormal effects.
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