By Mike Navin, CSCS
Who in the world ISN'T looking for ways to burn body fat? Whether you're just starting out looking to lose some weight and get in shape, or you've been on that quest for the elusive six pack abs for the last five years, these three tips can help you get closer to your goal of a lean body.
1) Stop With The Isolation Exercises
An isolation exercise is where you're only moving one of your joints at a time. Examples of these are bicep curls, tricep kickbacks, leg curls and extensions and calf raises. If your goal is to lose body fat, these exercises are useless. You need to focus on doing exercises that use multiple joints during the movement. Exercises that fall into this category are squats, lunges, pushups, rows, shoulder presses, chinups, and deadlifts. When you do these kinds of exercises, it causes more "damage" to larger sections of your body that are going to need "repair" after you're done with your training for that session. This means that during that repair process, your body is going to have to continue to burn calories to fix the damage. If all you're doing is bicep curl after bicep curl, you're not causing that much damage and it's not going to take that many calories to repair that small of a muscle compared to the sizes of the larger muscles such as your back, chest, shoulders, and upper legs.
2) Stop Obsessing Over Food
There's a lot of information out there about what foods to eat, not eat, how much to eat, and when to eat when it comes to fat loss so give this a try as it's very very simple: Eat like people ate 20,000 years ago. Only eat twice a day and eat as much as you want of lean meats, vegetables (except potatoes), any possible fruit you can find, nuts, and various oils (walnut, olive, and canola) and non-salt spices. Stay away from dairy, beans, wheat products (pasta, bread, rice, etc), NO ADDED SALT OR SUGAR, no bacon or sausage, and obviously, no junk food.
3) Do Interval Training
Interval training is where you warm up for a short period of time, and then you do an all out sprint for a period of time, and then you slow back down and recover for a period of time, and then go to an all out sprint again, followed by a recovery period again. Try doing this: Warm up for 3 minutes, then sprint all out for 30 seconds, then slow down for 90 seconds, and then repeat the sprint for 30 seconds again. Keep doing this until you've done 8-12 of the all out sprints. These are great workouts and it follows the same concept as number one above in that it takes more time to "repair" the damage after the workout thus, you continue to burn calories making those repairs for hours, if not days after you've completed the workout.
Take a read of what others are saying about these workouts:
"I lost fat and inches all over, my waist, hips, thighs, abs; all the areas that I wanted to and I have also tightened & toned my entire body. The classes have also increased my endurance level and turned up my metabolism. Very, very pleased with the results. Fantastic! I was surprised by how QUICKLY I saw the benefits. The classes are difficult and I expected to see results, but the results came very quickly! I would recommend this class to anyone who is serious about turning their body into a lean, mean fat burning machine!"
- Cathy Frosheiser, Allen Park, Michigan
Want workouts that will make your body a fat burning machine? Click on this link and get started:
Mike Navin, CSCS
About the Author.
Get a FREE copy of the Ten Lean Body Training Realities report along with three FREE workouts at www.30-minuteworkout.com. Mike is a Strength and Conditioning Specialist and has been helping people for the last ten years burn body fat, lead healthier lives, and get them the body that they want. His 30 minute workouts are designed to burn calories not only during the workout but more importantly afterwards. To learn more, visit