Here are 3 kick-butt bodyweight exercises you can do to burn fat,
stay energized, and avoid overeating.
Bodyweight exercises help you burn fat shockingly fast, without any
fancy equipment.
1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with
a band, or onto a bench, or even with a Stability Ball between your
back and the wall.
If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.
2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet.
And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.
3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let
your chest rest, while your back is strengthened. It's the perfect
compliment to a pushup.
Do 8-12 repetitions per exercise. Don't rest between exercises. Go
through the circuit up to 3 times, resting 1 minute after each
circuit.
For a once-per-month challenge, do each exercise to failure in your
final round through the circuit.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com/
Get in shape fast with Turbulence Training,
Craig Ballantyne is a Certified Strength & Conditioning Specialist
and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and
Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training
fat loss workouts have been featured multiple times in Men’s Fitness and
Maximum Fitness magazines, and have helped thousands of men and women
around the world lose fat, gain muscle, and get lean in less than 45
minutes three times per week. For more information on the Turbulence
Training workouts that will help you burn fat without long, slow cardio
sessions or fancy equipment, visit www.TurbulenceTraining.com
PS - Cut your workout and enjoy more time OUT of the gym...
"Turbulence Training is phenomenal, Craig's system has taught me
more about bodyweight exercises than I knew was possible. Also
with a busy life style he offers exercises that you can do
anywhere, anytime with little to no equipment. It is affordable
and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg Manitoba
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com/
"The dumbbell and bodyweight workouts are perfect for the small
amount of exercise equipment I have at home, and I no longer regret
not having a membership to a gym. Getting the best results I've
ever had. Thanks again!"
Tylor McEchren
Showing posts with label top exercises for burning fat. Show all posts
Showing posts with label top exercises for burning fat. Show all posts
Tuesday, July 9, 2013
Sunday, June 9, 2013
Burn Calories: The Best Exercises For Burning Calories
In the battle to keep our bodies functioning and healthy, calories are not the enemy.
"They're not as evil as many perceive them to be. Without sufficient calories, our brain, heart and lungs would not be able to function. Calories are not the enemy, but an overconsumption and underusage of them is," says Connie Beaulieu, personal trainer and owner of C.U. Fit Personal Training, based in Ottawa, Ont.
Calories are units of energy that help us function during day-to-day tasks. Women between the ages of 31 to 50 with low activity levels should eat about 2000 calories a day. Active women should consume 2250 calories, according to Statistics Canada.
Depending on how many calories you eat daily (you can calculate your recommended intake here) and how much weight you want to lose, some forms of exercise work better than others.
"The benefit with resistance training, for example, allows your body to burn calories for 48 to 72 hours after a workout as your muscles repair," Beaulieu says.
She notes there are about 3,500 calories in one pound of fat — so if you're looking at losing a significant amount of weight at a healthy rate, you should be working off (or cutting out) 500 calories from your daily intake to lose one pound per week. But remember, it is important to never go below your recommended calorie intake to lose weight, as eating appropriately while exercising is the best way to get healthy.
And for workout purposes, Beaulieu says to keep them simple and not rely heavily on automated calorie counters like those found on cardio machines. Ellipticals, she adds, are not always accurate when it comes to counting your burned calories. She advises aiming for at least 30 to 60 minutes of exercise — including both cardio and strength training — in each session, and to always push yourself to work outside your comfort zone.
Burpee With A Push-Up:
WORKS: Your full body
HOW TO: Start standing in an upright position and keep your feet shoulder-width apart. Jump up in the air and raise your arms overhead. As you land, bend forward with the hips, reaching your hands onto the floor and kick your legs back into a push-up. Next, push off the toes and bring your knees and feet in towards the chest, and drop your hips back into a seated position and stand up. Repeat.
Squat And Row:
WORKS: Quad, glutes, hamstrings, back, biceps, core
HOW TO: Stand with your feet shoulder width apart in front of a cable machine or resistance band secured on a post. Extend the arms out in front of the body, and hold the cable or band handles with your thumbs up. Next, squat down and lower the body towards the ground, by pushing your hips back and bending the knees to a 90-degree angle. Make sure you're simultaneously pulling the handles into the torso (rib level) by bending the elbows. Repeat.
Alternating Lunges And Shoulder Press:
WORKS: Quads, glutes, hamstrings, shoulders, core
HOW TO: Standing upright with feet parallel and apart, hold a dumbbell in each hand. With a firm grip, hold dumbbells at your shoulders and take a giant step forward with one leg. Lower the body into a lunge, bending both knees until the back knee hovers just above the floor. Your front knee should be placed directly over your ankle and remember not to lean forward.
Lower the dumbbells back down to side and step back into to a standing position. Keep alternating legs.
Kettlebell Swings:
WORKS: Your full body
HOW TO: Holding a kettlebell in both hands with legs shoulder-width apart, keep your core tight, thrust the hips forward, and allow the kettlebell to swing up slightly. Drop in to a squat position, ensuring your chest and head are up, back is in a neutral spine, and the kettlebell lands between the legs. Repeat.
Walking Lunge:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with feet parallel and apart, take a giant step forward with one leg, and lower the body towards the ground by bending both knees — remember, your front knee should be placed directly over your ankle. Step forward with the back leg into the next lunge.
Split Lunge:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with feet shoulder-width apart, place one foot in front and one foot behind in a wide stance. Keeping the torso upright and your arms to the side, lower the body towards the floor by bending the legs into a lunge position. Jump up in the air and switch the position of your front and back leg.
Jump Squats:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with your feet spaced shoulder-width apart, squat down by bending the knees. Jump up into the air, extending the knees, hips and pushing off the floor with the toes. Move into the next jump squat.
Plank Row Push-Up:
WORKS: Chest, shoulders, triceps, back and core
HOW TO: In a plank position with hands directly under your shoulders, grip dumbbells and lower into push-up position, keeping the back flat and the core tight. Press up into a plank and hold briefly. Also, this exercise can be modified by performing it on the knees. Repeat movement.
My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball).
"They're not as evil as many perceive them to be. Without sufficient calories, our brain, heart and lungs would not be able to function. Calories are not the enemy, but an overconsumption and underusage of them is," says Connie Beaulieu, personal trainer and owner of C.U. Fit Personal Training, based in Ottawa, Ont.
Calories are units of energy that help us function during day-to-day tasks. Women between the ages of 31 to 50 with low activity levels should eat about 2000 calories a day. Active women should consume 2250 calories, according to Statistics Canada.
Depending on how many calories you eat daily (you can calculate your recommended intake here) and how much weight you want to lose, some forms of exercise work better than others.
"The benefit with resistance training, for example, allows your body to burn calories for 48 to 72 hours after a workout as your muscles repair," Beaulieu says.
She notes there are about 3,500 calories in one pound of fat — so if you're looking at losing a significant amount of weight at a healthy rate, you should be working off (or cutting out) 500 calories from your daily intake to lose one pound per week. But remember, it is important to never go below your recommended calorie intake to lose weight, as eating appropriately while exercising is the best way to get healthy.
And for workout purposes, Beaulieu says to keep them simple and not rely heavily on automated calorie counters like those found on cardio machines. Ellipticals, she adds, are not always accurate when it comes to counting your burned calories. She advises aiming for at least 30 to 60 minutes of exercise — including both cardio and strength training — in each session, and to always push yourself to work outside your comfort zone.
Burpee With A Push-Up:
WORKS: Your full body
HOW TO: Start standing in an upright position and keep your feet shoulder-width apart. Jump up in the air and raise your arms overhead. As you land, bend forward with the hips, reaching your hands onto the floor and kick your legs back into a push-up. Next, push off the toes and bring your knees and feet in towards the chest, and drop your hips back into a seated position and stand up. Repeat.
Squat And Row:
WORKS: Quad, glutes, hamstrings, back, biceps, core
HOW TO: Stand with your feet shoulder width apart in front of a cable machine or resistance band secured on a post. Extend the arms out in front of the body, and hold the cable or band handles with your thumbs up. Next, squat down and lower the body towards the ground, by pushing your hips back and bending the knees to a 90-degree angle. Make sure you're simultaneously pulling the handles into the torso (rib level) by bending the elbows. Repeat.
Alternating Lunges And Shoulder Press:
WORKS: Quads, glutes, hamstrings, shoulders, core
HOW TO: Standing upright with feet parallel and apart, hold a dumbbell in each hand. With a firm grip, hold dumbbells at your shoulders and take a giant step forward with one leg. Lower the body into a lunge, bending both knees until the back knee hovers just above the floor. Your front knee should be placed directly over your ankle and remember not to lean forward.
Lower the dumbbells back down to side and step back into to a standing position. Keep alternating legs.
Kettlebell Swings:
WORKS: Your full body
HOW TO: Holding a kettlebell in both hands with legs shoulder-width apart, keep your core tight, thrust the hips forward, and allow the kettlebell to swing up slightly. Drop in to a squat position, ensuring your chest and head are up, back is in a neutral spine, and the kettlebell lands between the legs. Repeat.
Walking Lunge:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with feet parallel and apart, take a giant step forward with one leg, and lower the body towards the ground by bending both knees — remember, your front knee should be placed directly over your ankle. Step forward with the back leg into the next lunge.
Split Lunge:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with feet shoulder-width apart, place one foot in front and one foot behind in a wide stance. Keeping the torso upright and your arms to the side, lower the body towards the floor by bending the legs into a lunge position. Jump up in the air and switch the position of your front and back leg.
Jump Squats:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with your feet spaced shoulder-width apart, squat down by bending the knees. Jump up into the air, extending the knees, hips and pushing off the floor with the toes. Move into the next jump squat.
Plank Row Push-Up:
WORKS: Chest, shoulders, triceps, back and core
HOW TO: In a plank position with hands directly under your shoulders, grip dumbbells and lower into push-up position, keeping the back flat and the core tight. Press up into a plank and hold briefly. Also, this exercise can be modified by performing it on the knees. Repeat movement.
My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball).
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