Most Effective Fat Burning Exercises Please

[Will be slim 2014]

Hi, I've been going to the gym for 3 weeks now 3 times per week. I just need some advice i guess on which machines i should use and how i should use them to burn the most amount of body fat each time please, just a little reassurance i'm heading in the right direction.

Thanks!

[Boss Man]

Hi Wbs nice to talk to you.

Some machines are okay but some are pish, so mix it up with free weight to get a good workout or go entirely with free weight.

This is the sort of thing you could be doing as an example, to get your body used to doing weights, which is based purely on free weight.

Squats, 2 sets 10 reps

Lunges, 2 sets 10 reps

Deadlifts, 2 sets 10 reps

Bench press, 2 sets 10 reps

Bent over rows, 2 sets 10 reps

Shrugs, 2 sets 10 reps

Planks 30-45 seconds, 2 sets 10 reps

For squats, deadlifts and rows use the second smallest barbells possible.

For lunges and bench press, uses the third smallest dumbbells possible.

For shrugs, use the second smallest dumbbells possible.

Increase the weight on everything by a small amount every 2 weeks, until you're doing around 90%-95% of what you can handle for 10 reps, then you can adapt or change the system if necessary and progress from there. No need for failure training as it just wastes more energy and isn't necessary in relation to any possible benefit it might give.

The planks you increase by 5 seconds a week.

[Alinshop]

I would also like to add the Stairmaster as one of the best pieces of cardio equipment in the gym, plus it works wonders for your glutes.

[Will be slim 2014]

Thanks so much for the replies guys!

I have basically just been doing a fast walk up hill on the tredmill for 40 minutes, cycling for 10 mins at level 6-8 and the hand cycle for 10 mins at level 6-8.

I haven't dared to use any weights as yet, as i have a substantial amount of weight to lose, i was concerned i may build muscle instead of lose the body fat.

Please bare with me, i'm very new to all of this.

Thanks again!

[Boss Man]

Gaining 1lb of muscle actually helps to burn an additional 45-50 calories a day, due to the growth and / or repair process, so actually building muscle is fine for weight loss and should be encouraged.

There are a few sensible caveats when people do it though like.

1. Don't use too much weight.

2. Maintain good technique.

3. Don't use risky or unnatural movements, like wrist curls, behind the neck exercises, I:E behind the neck press, pull downs behind the neck and and pullups behind the neck and side planks resting on the palms not the forearms, as these things can elevate injury risk, or long term damage to one or more areas of the body, depending on what the exercise is.

The ones I suggested in the routine I posted are fine, providing you adhere to points 1 and 2 that I just posted .

[traininghomeandaway]

Hello Will be slim 2014

Well exercises are important but the main thing of course is what you eat...

But about exercises I would recommend exercises that will work on many different body parts at the same time...and to be honest you dont even need a gym for them.

When I stayed in thailand in one of the martial arts training camps then over there we had every morning a class called "bodyfit". And from own experience (I used to go to gym a lot), I have never seen results like that.

So some of the exercises that I learned from there:
1) probably the number one was those Burpees. well there is the normal burpee, then for example burpee with push up or 8 count burpee.
2) mountain climber
3) knee ducks from plank
4) high to low plank
5) turkish get ups with kettlebell
6) rolling get ups with kettlebell
7) kettlebell swing

The list goes on and on. There is also a training equipment called TRX what I found especially useful for core area training.
Well I am new here and I do not know if its ok to leave a link to site where you can find all those and many more (all together close to 100 different exercises) that you can do at your own home...But really if you have no problem motivating yourself to workout at home then I would prefer those exercises to whatever machines you can find in the gym...especially if your goal is to lose fat.

All the best and take care

[klerik32]

Try this TRX Training: How to strengthen the whole body in 30 minutes

http://www.coretrainingtips.com/trx-wor ... 0-minutes/

This training is suitable for both TRX beginners and advanced trainees. The individual TRX exercises are compiled so that the whole body is worked.

[Alinshop]

Try this TRX Training: How to strengthen the whole body in 30 minutes

http://www.coretrainingtips.com/trx-wor ... 0-minutes/

This training is suitable for both TRX beginners and advanced trainees. The individual TRX exercises are compiled so that the whole body is worked.

How difficult is TRX for beginners? Do they offer different levels when starting out?

[Ey716]

Before you do any exercising, a proper fat burning diet should be in place. Are you eating healthy and the right kind of foods for metabolism boosting?

[ClaraBear24]

Incorporating at least 3x HIIT sessions a week helped me loose a lot of weight before a holiday. Although doing extensive training will make you a lot more hungry you need to control your calorie intake.

6 REASON WHY YOU SHOULD DO HIIT

1. Increases efficiency

The good thing about HIIT is that because you work on your maximum, you don’t need to work out for as long. You only need to train for half the time you would in a cardio class. Why? Because, HIIT utilises both aerobic and anaerobic fitness, where as traditional cardio classes only uses aerobic. If you’re not sure what the difference is:

Aerobic: Where you increase your need for oxygen in the body.

Anaerobic: builds muscles increases endurance and makes you stronger.

This is why HIIT is beneficial as it works both aerobic and anaerobic fitness in a shorter amount of time. Research shows that performing as little as 30 minutes three times a week will improve your fitness to the same extent and better than 60 minutes of steady cardio five times a week.

2. Burn more calories & More fat Loss

During HIIT your body is burning fat, which requires oxygen, the more oxygen intake the more your body burns fat. During HIIT you will notice your body will need a lot more oxygen during the hard physical intervals. After your workout is complete your body will go into what is called the “after burn” effect, which is referred to as the excess post-exercise oxygen consumption. Your body will still require more oxygen post work out therefore help promote more fat burning even after you’ve stepped off the treadmill.

HIIT will also encourage your body to kick start the body’s repair cycle into hypo drive after the shock of the intervals, which means your body will continue burning more fat for 24-48hrs after training.

3. Lose Fat, Not Muscle
HIIT will natural strengthen your body by boosting human growth hormone production, optimal health, strength, and can also improve insulin sensitivity. Studies have shown that during the 24hr after a HIIT session you body will produce a higher percentage of human growth hormone, helping your body build and preserve lean muscle mass while still burning away excess fat.

4. Boost Metabolism
Research shows presents that anaerobic exercise can increase resting energy consumption, which means that anaerobic exercise increases your basal metabolic rate (BMR). BMR is the energy your body burns naturally on rest days. What calories your body burns when you’re not training. Boosting your metabolism will increase your BMR and generally improve health well being.

5.Boost Stamina
Although many of us don’t like pushing our bodies to the extreme or in their anaerobic zone (85% of your maximum heart rate – where you can’t breathe or talk) it is shown that pushing that hard is good for your heart. Medically speaking it is advised that you check with your doctor whether you are fit enough to include HIIT into your exercise routine. Research shows that participants who included HIIT into their weekly exercise could last longer during a bicycle exercise trial than those who only participated in traditional strength and cardio.

6.Mental Barriers
It is not always an easy task to push your body to the maximum and out of your comfort zone. It requires determination and mental resilience. It is a way to challenge yourself both during workout and with your everyday life. HIIT exercises will give you the confidence to tackle other fitness challenges that you may face mentally or physically.

resource: http://www.fatburnersonly.com.au/blog/f ... _exercise/

[fredpty]

Definately every single machine at the gym has one purpose depending on the body part now you DONT have to use all the machines ...and what I have found by years of going to the gym is this...If you wanna do the normal routine is fine cause eventually you will get in shape now let me ask you this...why do you think so many experienced guys and bodybuilders make shortcuts on the routines??? because is much more effective and faster to gain muscle...

http://www.mi40xgainingweightfast.org/" onclick="window.open(this.href);return false;