Finally the most important piece of the puzzle is paying too much attention to the exercise regime and not enough to the diet. How many times do people rush in to a six-pack workout routine and neglect their diets? Wishing exercise will cancel out a poor diet is a disappointing experiment. Exercising on a whim and stuffing the face with the wrong foods for fat loss is something that will never work no matter how long or hard you exercise.
So if you want the very best cardio for weight loss, a routine that will burn off all your excess body fat and get you fit and lean in the fastest possible time is to do a HIIT workout and follow it with a short period of low intensity cardio. Of course you should also eat a good, well balanced diet, and ideally do some form of strength training too if you want to get the very best results. Give it a go and let me know how you get on in the comments below.
If you want to quickly lose fat then do compound exercise that work large muscles along with the smaller ones and workout all of the large muscles during your workout routine. Do circuits quickly switching from one exercise to the next and alternate the intensity from high to low and if you can workout twice a day. For my weight loss workout routine a did lunges, squats, push ups, pull ups, deadlifts, step ups, bent over rows and floor presses as a circuit. After doing 2 circuits in less than 20 minutes I was sweating, my heart rate was fast, I was breathing heavy and I felt drained. I used up a lot of energy so I burned a lot of calories. Burning more calories than you consume is how you lose fat and weight.
Turbulence training has been considered as the most effective fat loss training system in the world today and it works faster and more effectively than any other Fat loss program. Turbulence Training is the ultimate workout system developed by Men’s Fitness Training Adviser, Craig Ballantyne. This program helps you to lose fat, gain muscles and still maintain a lean body with a minimum workout of less than an hour 3 to 4 times a week. Turbulence Training is a proven way to melt fat faster, while protecting your skillfully developed muscles.
Turbulence training promotes a significant reduction in body fat and an increase in energy levels over a period 4 weeks in association with a proper diet plan. It is a program which demands a lot of energy which may allow you to have more strength than you had before the fat loss program. Turbulence training focuses on the burning of carbohydrates to fat, inorder to burn more calories after the workout is over. Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it’s obvious the workout is designed to burn carbohydrates during the training session. Turbulence training program�s post-exercise burning of carbohydrates attribute to the principle of anaerobic exercise. Therefore, when you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights. The heavy resistance helps in promoting protein yield and an enhanced body composition.
Turbulence Training also helps women maintain an attractive feminine physique. It helps you to lose fat, gain muscle, sustain weight loss and say good-bye to your love handles forever. Recent studies have revealed that, all fitness models, body builders and athletes and even common people should include high intensity resistance and interval training for fat loss and muscle development. Exercise intensity is the determining factor for post-exercise energy expenditure and fat loss success. But interval training is more effective for burning body fat and maintaining muscle mass than regular cardio.
Turbulence Training is a structured routine that allows you to get the most results in the least amount of time indifferent of your goals. This fat loss program induces a metabolic disturbance in the body which occurs from muscle damage invoked by intense interval and resistance training creating a potent stimulus for fat loss and muscle growth. Thus burning more calories and fat, developing a better metabolic body condition and gaining enough muscles compared to any other.
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Are you exercising for long periods of time to try to burn fat? If you�re like most people you probably are, but there is a better, more efficient way. It�s called �high intensity interval training� (HIIT) and lately it has started to become pretty famous for its obvious health benefits.
-So, just how do you perform HIIT?
Simply put, HIIT is based around this concept: Go fast then go slow. Repeat. You can perform HIIT routines on pretty much any machine you want like a treadmill, elliptical machine, cycling machine, or apply it to almost any sport (swimming, cycling, running). Try to keep the bursts of speed at around 90%-100% of max effort.
Here is a sample HIIT routine:
Sprint 20 Seconds
Rest 10 Seconds
Repeat 4-8 Times
Sprint 15 Seconds
Rest 5 Seconds
Repeat 4-6 Times
These are just samples, you can change it however you want (you could even use distance instead of time). Remember though, HIIT is based around the concept of fast bursts of work. Also, to continually challenge yourself and also to continually make progress you should increase the level of effort required. You could add extra sprint cycles to the routine, shorten the rest periods, lengthen the sprint periods, try to run farther in the set amount of time, or (if you are going for distance instead of time), try to complete the distance in a shorter amount of time. When starting out on your HIIT routine, don�t kill yourself the first time though. You may have to work your way up, don�t be afraid to start out at a low intensity with low sprint times and high rest times.
-What Are the Benefits of HIIT?
–Major Increase in Fat Loss
In a study done by Tremblay and other authors, two groups were assigned different training regimens. Group A performed the regular moderate intensity cardio (like jogging or bicycling) for 20 weeks and Group B performed a HIIT routine for 15 weeks. In the end the results of each group were recorded. Group B lost nine times more fat than Group A and in 5 weeks less! (1)
–Increased Lactic Acid Threshold
Lactic acid is that burning sensation you feel when you work a muscle really hard. Lactic acid is a byproduct of the processes your body uses to make your muscles work. When too much lactic acid accumulates in the muscles, the muscles become fatigued. You�re lactic acid threshold is how fast your body can remove the lactic acid in your muscles. When your body can remove lactic acid more efficiently, then you can work the muscles at a higher intensity for a longer period of time before they become fatigued.
I don�t know about you, but I definitely would rather crank it up a notch and exercise for 4-8 minutes in comparison to staring at the wall in the local gym for 30 minutes to an hour jogging�or performing any other slow, and somewhat boring type of cardio.
-So why does HIIT burn more fat than regular moderate intensity cardio, like jogging?
To put it simply, after your HIIT training session is over with your metabolism explodes and tons of calories are being burned. These calories are being burned because your body must recover from the HIIT workout you just exposed it to (the details as to why exactly this happens are pretty complicated, and would take a long time to explain, so I�ll spare you). Just understand that after the workout, not during the workout, is when the fat is being burnt.
HIIT offers people an extremely effective and, as shown by the study done by Tremblay and other authors, a very fast way to eliminate fat. In addition to this, it can increase your muscle�s resistance to fatigue. Although, probably the best part about this type of training is that you no longer have to spend 30 minutes to an hour at your gym jogging away your life on the treadmill.
Here’s a tip: Personally, I enjoy listening to some type of fast paced music while performing an HIIT workout. Doing this can really increase the intensity of your workout, and similarly, the productivity of it as well. Some type of MP3 player usually works best because they don’t jiggle around very much.
If you decide to take up HIIT training you may want to check it out with your doctor first. This type of training is incredibly effective, but it is also very intense.
Want to learn more fitness tips like this one? Want to know which supplements work the best and why?
(1) Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal muscle metabolism.