How to Lose Fat Faster & Boost Results

The Secret To Cardio Training That Could Double Your Results.. in Less Time!

Traditional long form cardio is getting bashed all over the place nowadays. It’s not my favorite form of exercise either, nor do I think it’s the best option for fat loss and overall health and fitness.

At least not if that’s all your doing.

How to Lose Fat Faster

But cardio can definitely be effective and have it’s own place as part of a well designed fitness program.

Cardio should be one component of your program, not the only component.

Then the question that gets asked a lot is, “if I’m training for fat loss, when should I do my cardio, before or after my weight training session?”

Great question! You’re on a roll! Oh, wait! That’s just the same question asked again!

So, weights then cardio, or cardio then weights?

Weights then CARDIO!

If you want a complete training routine to maximize your fat burning results, you’ll want to include the following:

1. Strength Training

2. Conditioning or Metabolic Training

3. Metabolic Finisher

4. Strategic Cardio

And this does NOT mean you need all four in the same workout. Just using two of them in a workout can be extremely effective and more than enough.

Very rarely will you use all four components in one workout.

So why resistance training first?

For starters, if you do cardio first, your weight training performance (and results) will suffer.

Here’s a dirty little secret cardio bunnies and makers of “aerobics” dvds don’t want you to know.
Intense, high quality weight training is MORE effective for taking fat off and keeping it off than cardio!

Hit the weights while you’re fresh, then move to your cardio. Yes, of course, you can do a few minutes of a general warm up if you need it. To burn fat fast without the nasty side effects try Old School Labs Vintage Burn Thermogenic Fat Burner.

Glycogen Depletion

By hitting the weights first, you’ll also deplete your glycogen stores, leaving your body primed and pumped to dip into its stores of excess body fat to fuel your the cardio portion of your workout.

The flip side of that is that fat is not an efficient fuel for weight training. Glycogen is the preferred source of fuel for short, intense muscle contractions.

By hitting the weights first, you’ve allowed your body to have the preferred muscle fuel available and primed it to burn fat as soon as you start your cardio. NICE!

If you want to be efficient and MAXIMIZE your results, it’s strength training first, then cardio!

Got 21 minutes? That’s all you need to burn fat and lose weight. Check the body weight burn system here

.

2 Exercises to Seriously Melt Fat

If you’re looking for lots of serious fat melting, calorie crushing, ab revealing results from your workout, this is for you.

There are a lot of reasons to hit a workout like this, including travel, or just being plain busy, or you can’t make it to the gym. Or hey, maybe you’re just tired of paying that monthly gym membership!

We’re going to fire up two exercises and 30 minutes of your time. The two exercises are bodyweight squats and push ups.

Best Exercises to Burn Fat

The idea is to get as many reps as possible in 30 minutes. A cycle may go like this.

Bodyweight squats – 30 reps
Push Ups – 15 reps
Repeat (resting when necessary)

In order to get a little static contraction back work in as well, be sure to hold your arms straight out in front of you for all your squat reps. Or lightly lace your fingers behind your head and do the bodyweight squats in “prisoner” style.

On the squats, go as low as you can on each rep, under control. Pause for a second at the bottom of the repetition.

Now, your strength level may vary a lot so I’m going to give you a list of bodyweight squat and push up variations so you can make this routine tougher or easier on you, as needed.

Strength levels can vary widely for people in bodyweight exercises. While someone may crank out 50 push ups non stop, someone else might only get two. So here are some variations for you.

For bodyweight squats you can do the following:

* Half Squats (don’t go down all the way, stop around top of thighs parallel to ground)

* Full Squats (down as far as you can go)

* Close Squats (feet turned out about 45 degrees with heels an inch apart, or touching if you can handle it). Arms pointed straight out in front of you.

Push Ups:

* Wall Push Ups

* Incline Push Ups (standing and leaning forward into a bench or table, so you’re lower than leaning
into a wall)

* Kneeling Push Ups

* Half Push Ups (put something like a ball or stack of books under your chest)

* Full Push Ups

You could do:

Bodyweight squats – 20 reps
Push Ups – 10 reps
Repeat (resting when necessary)

OR:

Bodyweight squats – 10 reps
Push Ups – 5 reps
Repeat (resting when necessary)

Give this routine a try for 20 minutes, or 30 if you’re up to it. See how many reps you can get (30 may be too much on the squats. Try 20). You can adjust the push up number as well.

Even 20 minutes might be too brutal to start. You’d be surprised how much you can make 10 minutes of this hurt!

Next time you do it, try beating your rep total.

If you have one simple piece of equipment (a chin up bar) you can make it a tri-set with Bodyweight squats, push ups and pull ups (or inverted rows if you can do that).

You can also flip it. Instead of trying to hit a certain number of rounds in a set time, you can set a rep total and go for time, trying to beat that time in a future workout.

So maybe you go for 200 squats and 100 push ups (whatever variation you choose) with the same rule of double the squat reps to push up reps each time before going back to squats.

Really feeling it? 400 bodyweight squats and 200 push ups! Come on, Rocky!

Brutal, short and effective.

3 Best Exercises Tips to Melt Away Body Fat Faster than Ever!

3 Exercise Tips to Melt Away Body Fat Faster Than Ever!

One of the biggest challenges most people face when trying to burn serious amounts of ugly fat is seeing results quickly enough to stick with the program.

Most of us know we’ll need to make nutrition changes and exercise to see results. We know some work is involved.

Best Exercises to Burn Fat

But it gets frustrating when you put in the work and don’t see the results you expect.

The best way to keep your motivation levels high so that you stick with your exercise program over the long haul is to see some results fast! Forget the slow and steady approach!

Here are three awesome exercise tips that will burn massive amounts of calories and get you lean and shredded!

1. Move Your Entire Body!

Most people start their fat burning journey with the typical “fat burning exercises.”

In other words, they start with some type of aerobics, such as the stationary bike or the treadmill.

While it’s great that they are doing SOMETHING, these are not the best choices, especially the way most people use them.

Instead of riding the stationary bike like a hamster on a wheel, try incorporating exercises that move your entire body (or multiple exercises that get the job done).

Exercises like:

Burpees

Bodyweight Squats

Spiderman Push Ups

Mountain Climbers

Sprints

Pull Ups

Dips

Bear Crawls

Sled Pulls

Stingers

2. Try Shorter Workouts and Do More of Them

Instead of completing a longer 45 minute to hour long workout (or more), try doing multiple workouts throughout the day that are only 4 to 15 minutes in length.

It may be easier to fit short workouts into your schedule.

You’ll also boost your metabolism and burn more calories by working out multiple times per day.

This is true even if your total workout time is the same (ie, three 20 minute workouts versus one 60 minute workout).

3. Improve the Quality of Your Workouts

Try being progressive with your workouts instead of always doing the same thing. If you don’t improve, your results won’t either.

Here are two quick examples for you, one with typical cardio and one with weights.

If you ride the stationary bike for an hour and go 12.1 miles every time, eventually you’ll reach a fat loss plateau and have to do something else. Your body will become very efficient at that workout and your results will diminish.

If you can bench press 100 pounds for 8 reps and never improve on that, you won’t get more results, either.

While you can’t improve every workout indefinitely, you need to strive to be progressive with your workouts and improve over time.

This doesn’t mean you have to go all out every workout and we all have our ups and downs, our good days and bad days. Sometimes it’s good to take time off. And sometimes it’s good to have an easy workout.

In fact, doing so is part of a good training plan. You’ll get re-energized and more motivated for getting back into the really intense workouts.

But you won’t see the results you want if you always work well within your current capabilities. There must be a balance struck.

Best Way to Get a Lean Body Really Quick

Sprint workouts are one of the best fat burning workouts you can do. Yes, really.

A study done by Colorado State University (you can find it at http://www.today.colostate.edu/story.aspx?id=7799) gave subjects a maintenance diet for three days.

On one of the days they did 2.5 minutes of sprints.

How to Get a Lean Body

Using the latest technology (oxygen analyzers, etc.) it was determined the subjects burned an extra 200 calories on the day they did the sprints.

Now, full disclosure – the workout…

“involved pedalling as fast as possible on a stationary bicycle in the room that was set at a high resistance for five 30-second periods, each separated by four-minute periods of recovery in which they pedalled slowly with very little resistance. During the intense, 30-second bouts, the researchers coached the volunteers over an intercom system, encouraging them to give 100 percent effort.”

So it was actually a 22.5 minute workout, although they were only “working” for 2.5 minutes.

Even so, that’s pretty good stuff!

Have you ever seen a fat sprinter? Me neither.

We see fat marathon runners all the time, though.

They are not overweight by any means, but they are skinny fat in that their body composition isn’t good.

They may be skinny but too much of the weight they do have is fat, not muscle.

Sure, they don’t look fat when you glance at them.

But too much of the (little) weight they carry, is fat, not muscle.

While their overall weight may be okay, the body composition of that weight isn’t always what it should be. They burn too much muscle with all that long distance running.

But not sprinters. If you want to shed fat at a record pace and keep your lean muscle and your metabolism revving, sprint workouts are the way to go for getting lean, ripped abs.

You also have to be careful. Sprinting all out on a flat surface can be a great way to injure yourself, especially if you don’t warm up properly.

One way to limit the risk of injury (and it can be a more intense, more effective workout, too) is to perform your sprints uphill, instead of on a flat surface.

If you don’t have a hill around that’s convenient, a flat place to sprint (on a track, or a field, not the hard cement or concrete of a road or sidewalk) will do just fine.

You’ll also want to limit your sprint efforts to 85 – 90% of your all out effort. It will be enough.

Before a sprint workout, hit a light jog for a few minutes (if you’re sprinting on a field like a soccer or football field, you can jog a couple of laps around the outside) or perform a couple of minutes of jump rope.

Then it’s a few body weight exercises like jumping jacks, body weight squats, leg swings, etc.

All this doesn’t need to be long or intense but you want to prepare your body for sprinting.

The sprinting workout begins with three or four (progressively harder) sprints of about 30 to 40 yards. These are warm ups. You shouldn’t be bent over hands on your knees exhausted!

Then it’s time for the real thing.

“Interval training stresses energy systems in the body that aren’t accustomed to being used,” says Jeramie Hinojosa, M.S., director of the East Texas Medical Center, in Tyler, Texas.
“Blood supply to cells increases, the cells use oxygen more efficiently, and the enzymes that help create energy also increase. This improves fitness.”

Keep in mind, serious sprint workouts are similar to intense weight training sessions for the legs, so your body needs time to recover. If you start doing multiple sprinting sessions per week, cut back on your leg workouts with weights accordingly.

There are numerous ways to perform not only sprinting sessions, but interval training in general, from work to rest ratio, length of work and rest intervals, number of interval ‘set’s, exercises involved, etc.

Besides the variety, you can also build on your sprint workouts as you improve your overall fitness level. Starting out, you might only be able to perform 2 or 3 sprints of 20 yards before calling it quits.

But your fitness levels will quickly improve and before you know it, you’ll be doing more sprints of longer length (not necessarily for a longer time as your speed will improve as well).

Even so, don’t let these training sessions expand into long, volume oriented workouts. When it comes to high intensity interval training, a little bit goes a long way.

If you aren’t ready for high intensity interval training, here’s a sample progression for you:

1. Alternate jogging with walking

2. Alternate running with jogging

3. Alternate sprints with walking

4. Alternate sprints uphill with walking down the hill (and extra rest if needed)

If you don’t have access to a hill, you can still adjust the parameters like I mentioned above. Maybe you start out with 3 to 4 sprints of 20 yards.

First you add intervals until you are doing 10 sprints of 20 yards and then you drop back the number of sprint intervals to 4 or 5 and sprint for 30 yards.

Eventually, you may be doing ten 60 yard sprints for your workouts. Yes, it’s the same type of progression ladder you’d use to increase your weights in your weight training routines.

During your sprint workouts, you don’t need to go all out. Try sprinting around 85 – 90% of a maximum effort.

If you’re serious about burning fat and getting ripped abs and want to quickly see results, consider adding high intensity interval training in the form of sprinting to your program.

2 Top Exercises to Lose Fat & Build Muscle

Here is a simple fat burning tip you can use right now. This works especially well for most people because it’s a radical departure from what you’ve been doing.

One of the many problems with traditional low intensity long duration cardio is that of diminishing returns.

Tricks to Burn More Fat Calories

As your body becomes more efficient, you will begin to burn fewer calories for the same workout and your results will eventually come to a grinding halt. Many people either get frustrated and quit, or they go in the wrong direction by thinking they need to make their workouts longer.

Making a long workout even longer is NOT the way to get results! Putting more work into the same amount of workout time or the same amount of work into less time is a much more effective approach. Not to mention, who has hours and hours a day to train? Lottery winners, maybe! That’s about it!

You should do this for two particular exercises – squats and deadlifts.

Both of these exercises are two of the best fat burning and muscle building exercises around. They work a lot of muscle at one time, they get your entire body moving, they have a cardio benefit when done for higher reps, and they can boost your metabolism for some serious calorie burning AFTER the workout!

And if you do them the right way, you also get a surge in the powerful fat burning hormone, growth hormone, which melts away body fat like butter! Oh yeah!

For your next back workout, give this a try. Do ONLY the deadlift.

Do the deadlift for ONE set.

Here’s the kicker. Don’t go down to the floor on your deadlifts. Just lower the bar a few inches below your kneecaps. In fact, you could start the bar off the ground in a power rack if you want.

Now, do 40 reps. Yes, seriously. You won’t believe what this feels like compared to your normal back workout. And if you don’t know exactly what muscles the deadlifts hit, you will after this.

You’ll feel it in your shoulders, traps, upper back, lower back, hamstrings, arms, butt (here that, ladies?), you name it.

And if you don’t think you can get cardio benefits from weight training, you’ll change your mind.

Try doing ONLY this for your back workout for 4 to 8 weeks and see what happens.

Oh, and if you feel like you have to rest, do so at the top of a rep, don’t put the bar down.

This is really TOUGH. And it works for getting lean. It’s for you, too, ladies! Don’t shy away from intense workouts because you’re afraid of getting bulky. It’s not going to happen.