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.
Tip #3: Find one that forces you to stick with the program. Printable weight loss charts that contain more than the usual stuff can help you stay on track by itemizing components of your weight loss program. For instance, if you�re on a fast abs workout routine, it might have a checklist of your ab workouts for the week, or maybe your daily meal plans, or even your calorie intake. The more aspects of your weight loss program that your weight loss chart accounts for, the more likely you will keep your sights on your fitness goals.
Tip #1: Find one based on your unique characteristics. Are you the kind of person who has no difficulty taking on a task and seeing it through? Then all you probably need on a printable weight loss chart is a couple of columns asking for your weight by the end of each month. If you�re the kind who needs more guidance, then you will naturally need a chart requiring more information, such as start and end dates, start and end weights, a checklist for workout routines, and maybe even food and calorie intake.
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.