Fat Burning Workout Q & A
I get fitness questions from my newsletter subscribers all the time on training routines, nutrition, fat loss, bodybuilding and more. I can’t possibly answer them all so I like to answer them here or on my newsletters from time to time.
Here are a few fat burning workout questions I received recently from Angela. I think the answers can be relevant to anyone.
1. What do you recommend calorie wise? I’m 5′3 and 104 pounds. I’ve recently bumped up my calorie intake from 1300 to 1800-2000 and haven’t gained any weight. I workout 6 days a week- usually weights 4-5 times and cardio 2-3 times. (I’ve cut down on cardio.. which leads me to my next question)
Answer: While you can find a variety of guidelines for starting points with calories, the only way to really know for sure is to keep a daily calorie log for at least a week. You’ll also want to monitor your weight. If you want to be even more accurate you should grab a good electronic body fat caliper.
Obviously, in this case, you were clearly not getting enough calories if you could increase them that much without any added weight gain.
Another thing you can do is vary your calories so you aren’t getting the same amount each day. I talk more about this in a recent issue of my newsletter.
You can see it online here ==>> Newsletter Archive and if you’re not a subscriber, you sign up here ==>> 30 Day Fat Loss Blueprint It’s free and you’ll get a copy of my 30 Day Fat Loss Blueprint for free as well.
2. How much cardio should I be doing? I’ve heard that cardio eats away at your muscle which is why I’ve cut down. Read the rest of this entry »
Tags: fat burning workout, fat loss blueprint, hiit, tabataBodyweight Fitness Video Using Interval Training
I’ve gotten a lot of emails from my fitness tips newsletter subscribers asking about certain bodyweight or interval training exercises.
If you’ve been a subscriber or have been reading this blog for awhile, you know I talk a lot about the power of bodyweight exercises and high intensity interval training.
Below is a short video based on a routine similar to what I talked about in this post ==>> Bodyweight Fitness & Conditioning
At the beginning of the video I explained the purpose of it and went over briefly the types of routines I’ve been talking about but the audio didn’t come out well so I’ll restate it here.
Each exercise lasted 20 seconds (going all out for the entire 20 seconds) followed by 10 seconds of rest (again, based on the Tabata protocol I talk about in a lot of my cardio articles).
The video takes you through the following eight exercises:
- Jumping Jacks
- Bodyweight Squat
- Lunges
- Burpee (without Push Up)
- Alternate Knees
- Side Hops
- Jump Squats
I cut out the rest intervals so you wouldn’t have to waste time seeing me stand there and breath heavily.
I also did the exercises at a relatively easy pace so you could see them, as well as showing you a front and side view on some of them. On the Burpee, I even paused, so you could see the steps of the exercise. You don’t need to do this when performing it. It should be a fluid motion, more like the very last rep you see me do.
It would take you four minutes to complete a circuit. If you can do more take a minute or two of rest and run through it a second or even third time. If you dare.
Oh, and yes, I know it’s off center. It was centered when I set it up but the wind moved the camera. A storm was getting ready to roll in.
As you can see boydweight fitness routines like this can be done in a very small space. All you need to do is get your butt off the couch and do a circuit during commercials.
Leg Training, Fat Burning and Conditioning in 16 Minutes
Leg training can be brutal. But it’s also extremely effective when it comes to fat burning, muscle building or just increasing your fitness level.
Here’s a very short leg routine and lower body cardio routine I did today (based on the Tabata protocal I discussed in previous posts on high intensity interval training).
If you’re up to it, of course.
You’ll be in and out of the gym in no time. It’s very simple. It’s also pretty brutal. But it gives you results. And isn’t that what you want?
First, because of the cardio portion, I limited my leg training to one exercise, the barbell squat.
I did two easy warm up sets and then followed that with 10 sets of 5 reps each with the same weight, resting only 30 seconds between sets. Like this:
Barbell Squats – 10 x 5 (30 seconds rest between sets) The last set should be very near your limit.
I then rested 2 minutes and did the following cardio routine.
- Jumping Jacks
- Bodyweight Squat
- Burpee
- Mountain Climbers
- Lunge
- Sprint in Place (knees high)
- Side Hop
- Plank
Each exercise lasted 20 seconds (going all out for the entire 20 seconds) followed by 10 seconds of rest (again, based on the Tabata protocol I talk about in a lot of my cardio articles).
It would take you four minutes to complete a circuit. If you can do more take a minute or two of rest and run through it a second or even third time. If you dare.
Let me know what you think.
Tags: cardio routine, fat burning, leg exercises, leg training, six pack absSimple Cardio Routine That Boosts Fat Burning
A cardio routine is only effective if you can stick to it.
If you’re like me, you dread hopping on a stationary bike for an hour, even if you do have music or a tv to distract you. It’s just downright boring.
Then there’s the time factor with a cardio routine like this. We’re all very busy and it can be a challenge to fit our weight training routine and a cardio work out into our schedule.
There’s got to be a better way, right? Read the rest of this entry »
Tags: cardio program, cardio routine, cardio work out, fat burning, interval trainingEasy Vegetarian Recipes
Easy vegetarian recipes can make things a lot easier when it comes to your nutrition program.
If you’ve thought about cutting meat out of your diet and following a veggie meal plan but have felt confused about how to go about doing so, I’ve got some great news for you.
Now there’s a simple veggie plan with easy vegetarian recipes that you can use for a healthy veggie nutrition program that is designed to help you burn fat and build muscle.
You see, one of the biggest drawbacks of a veggie-based nutrition program is the difficulty in getting not just enough protein but complete protein as well.
You have to be sure to include the right ingredients together in order to make sure you get a complete amino acid profile to make the protein you eat useful.
And you have to have the right ingredients in these easy vegetarian recipes to get enough protein.
Protein intake is crucial for your health and for an efficient metabolism so that you can shed body fat and build lean muscle without eating meat.
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If you’re interested in the vegetarian lifestyle, I highly recommend you check out Simple Veggie Meal Plans
Kardena Pauza, one of the best vegetarian diet coaches in the world, tells you exactly what you need to eat.
She lets you know how simple it really is to lead a vegetarian lifestyle.
And you don’t have to do a lot of thinking about what you need to include in your meals to make sure you’re getting the nutrition you need. Kardena lays it all out for you.
Click here to check it out ==>> Simple Veggie Meal Plans
Free Fitness Tips Report: Discover How To Boost Your Metabolism, Burn Fat Faster with Less Effort, And Get Lean, Sexy, Six Pack Abs… Fast! Just enter a first name and valid email address and the you’ll begin receiving the information directly to your email inbox. |
The Fastest Way to Burn Fat or Build Muscle
The fastest way to burn fat isn’t one particular workout routine or one super secret diet plan. It’s a combination of three specific components.
If you go on a diet and that’s all you do, chances are you’ll gain back most of the weight you lost from the diet in the first place.
Dieting is not the fastest way to burn fat. When you diet, you restrict calories (usually a lot of calories). While the does create a calorie deficit it’s not an effective strategy for burning body fat.
When you create a calorie deficit from diet only, you not only burn fat the fat from your body but you also burn muscle. A lot of muscle. Muscle is metabolically active, meaning that muscle, just by its existence burns calories twenty four hours a day.
So when you create a calorie deficit from diet alone, you lower your overall metabolic rate, meaning you’d have to eat even fewer calories to continue losing weight. This is one main reason so many people who go on a diet are unable to sustain that weight loss.
They can’t continue to restrict their calories that much. Read the rest of this entry »
Tags: boost your metabolism, burning body fat, fastest way to burn fat, get six pack abs, weight training programBodyweight Fitness for Fast Fat Loss
Bodyweight fitness is a great way to get in a quality workout anywhere at any time without any equipment. You don’t even need much space.
If you’ve been following me on Facebook you know I practically sliced my thumb in half last week.
So, training wise, I spent most of the past week doing lower body weight training and conditioning since I couldn’t hold anything with my right hand.
Got back into the gym yesterday for a good upper body workout.
Here’s a routine for you that requires no equipment and can be done in a really small space. Okay, maybe not all closets but you don’t need much room. Read the rest of this entry »
Tags: bodyweight fitness, bodyweight squat, fast fat loss, total body workout, turbulence trainingBest Fat Burning Workout Revealed
The best fat burning workout isn’t one specific workout. There’s no such thing. But top fitness routines do include the same components.
To put together the best fat burning workout for you, you need to incorporate weight training and high intensity interval training into your program.
Not to mention a proper nutrition program to go along with it. If you’re eating junk or eating too many calories, the best workout routine won’t save you.
For starters, don’t focus on a bunch of ab exercises like so many people do. If you do, you’ll be very disappointed with the results you get.
You can develop lean, sexy abs without even doing any direct ab work. A lot of exercises, both weight training exercises and cardio exercises, will work the abs very effectively without ever getting on the floor to do thousands of boring crunches. Read the rest of this entry »
Tags: best fat burning workout, fat burning exercises, high intensity interval training, sexy absHigh Intensity Interval Training Made Easy
Today, I have a short, guest tip on high intensity interval training from my friend Karen Pang, fresh off of her Top 10 finish at Bikini Universe in Miami.
Crunched for time to do cardio? No problem!
A quick and effective way, way of burning fat and calories are intervals (aka High Intensity Interval Training)!
Basically, intervals are short bursts of high intensity exercise separated by periods of lower intensity effort. Here’s what I do if I only have 15-20 minutes to spare!
On a stationary bike, elliptical machine, treadmill or track, peddle or walk at slow pace for 30 seconds.
At the end of the 30 seconds, peddle or sprint as fast as you can for another 30 seconds. Repeat until 15-20 minutes have expired.
Got an extra 10 minutes? Peddle or run at a moderate but still challenging pace after the intervals.
You will still sweat buckets! I promise! 
Written By Karen Pang
Check out Karen’s site ==>> Miss Karen Pang
MMA Workout Routine for 5 Minute Fat Loss
The following mma workout routine can help anybody get in better shape and burn body fat quickly, without doing hours of cardio or even using any exercise equipment.
If you’ve been reading this blog or have been a subscriber to my Six Pack Abs newsletter for any length of time, you know I’m a big believer in high intensity interval training for fat loss, as opposed to low intensity long-duration cardio.
That’s exactly what you get with this simple mma workout routine. Read the rest of this entry »
Tags: bodyweight training program, bodyweight workout, mma workout program, mma workout routine, six pack abs
