Exercise for Fat Loss

By August 17, 2011Uncategorized
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When it comes to burning Calories, the place where the majority if this can be done is in the muscles of the body (or specifically, at the mitochondria of the muscles). With this in mind it is safe to say that your muscles are the furnaces – and so the more furnaces you have fired up (or the greater the mass of muscle that is active and used regularly), the more Calories you will burn, not only through your workout, but also throughout the day as a boost to your “Basal Metabolic Rate”.

It is relatively straight forward to boost your metabolism by performing a few simple light-weight resistance exercises. There are just a few simple steps:

  1. Keep it simple – pick just 5 or 6 simple exercises that use all the muscles of the body to perform;
  2. Perform the exercises very slowly and controlled to ensure no momentum is present – momentum takes away effort from the muscle by reducing its workload;
  3. Little but often is best – perform the circuit just once (each exercise until a tough intensity) and aim for 3 days per week with a rest day between each;
  4. Feed your body with adequate nutrition that will help recover the muscles and therefore keep them ACTIVE

Here’s an example to get you started:

Bodyweight squats 1 set of 20 reps+ Hands in front for balance, slowly sit down to knee height, then up to knees almost straight. 6 seconds on the way down, pause for 2, then raise back up for another 6 seconds.
Floor push-ups 1 set of 20 reps+ On toes or knees to get 20 reps+, lower chest towards a few inches from the floor.
Seated band row 1 set of 20 reps+ Sit on the floor with legs stretched out, hold the ends of the band and wrap around your feet.
Lying hips raise (long) 1 set of 20 reps+ Lying on your back with legs bent half way to 90degrees, hand on hips, elbows off the floor.
Push-ups pos. with knee crunch and twist 1 set of 20 reps+ On hands or in a plank, raise one knee then twist hips to place outside of hip on the floor.
Back lunge with reach 1 set of 20 reps+ Step back, lower knee towards the floor, then reach opposite hand outside the front foot.

 

Luis Azevedo