Density Training Routines To Burn Fat Quickly
Density Training Routines To Burn Fat Quickly
I am going to show you some density training routines today, that will help you burn fat quickly. If you do not know what density training is; it is one of the best types of fat burning training you can do.
What Is Density Training?
Density training is basically a form of training where you do more work in less time. Or you do more work in the same time period. The reason why it works so well, is that it forces your body to constantly do more work. Therefore your body never adapts to the training.
This is what makes density training so effective!
If you are still unsure about density training, fear not, I will show you how to do it now.
Density Training Routines
You can have a look first at the exercises below, then I'll explain everything after:
First Exercise Group:
- Dumbbell Squat: 30 seconds work, 30 seconds rest
- Dumbbell Bench Press: 30 seconds work, 30 seconds rest
- Dumbbell Row: 30 seconds work, 30 seconds rest
- Push Press: 30 seconds work, 120 seconds rest
Do 2 rounds the first exercise group, before going onto:
Second Exercise Group:
- Burpees: 30 seconds work, 30 seconds rest
- Jumping Jacks: 30 seconds work, 30 seconds rest
- Push Ups: 30 seconds work, 30 seconds rest
- Reverse Crunches: 30 seconds work, 120 seconds rest
Do 2 rounds of the second exercise group, then give yourself a pat on the back.
Density Training Routines: Notes
If this workout routine looks complicated, do not worry I will talk you through it now. First of all make sure you warm up for 5-10 minutes before starting this workout.
Once warmed up all you have to do is set yourself up with some dumbbells and a bench. Then start with the first exercise and do as many reps as you can for 30 seconds, rest for 30 seconds, before moving onto the second exercise and work your way through all the exercises like this in the group.
For example: start by doing as many dumbbell squats as you can in 30 seconds, rest for 30 seconds, then start doing as many dumbbells bench presses for 30 seconds, rest and so on until all exercises are completed twice. (You do two rounds of each group).
Once you have done your two rounds of the first group, move onto the second group and do it in the same way for two rounds.
Essential Part Of Density Training (Very Important)
Hopefully you understand the basics if this workout. Trust me, it is pretty simply once you have tried it. But feel free to ask me any questions on it.
Now here is most important part of this workout: Every week you have to decrease your rest periods. This is key to it working!
On week one, just do the workout as noted above. On week 2, decrease the rest periods to 20 seconds between exercises (apart from the last exercise of the round, keep it at 120 seconds).
The reason for this is to stop your body adapting to the workouts and to keep challenging yourself as you get fitter.
Every week you decrease the rest period by 10 seconds, until you are down to 10 second rest periods. Once you have done a week of 10 seconds rest periods, you can either change your complete workout to something else.
Or increase the weight you were using and go back up to 30 second rest periods and start over again. Your choice really, but I would advise you to consider completely changing your routine, as this is better for fat loss.
If you want to see other types of fat loss training you can see them here: Click here for more fat burning training
So there you have it; density training routines that will help you burn fat quickly!
How To Lose Arm Fat – Includes Arm Workouts
How To Lose Arm Fat - Includes Arm Workouts
Want to know how to lose arm fat? No worries, I will certainly help you do this. The arms can be a tricky area to reduce fat and many people go about it the wrong way.
For starters to many people do countless arm exercises in the hope of reducing fat here. You may have done this yourself? I am not saying you should never do arm exercises, but there are other exercises you should be doing first of all.
The reason being that there are bigger exercises that will burn more calories and fat than arm exercises. This is because arm exercises use very little muscle and energy when doing them.
Therefore it is better to do proper exercises to help burn more total calories and strip fat. Then use arm exercises afterwards to help tone and firm up the arms.
With that being I said I will start of by showing you a full body workout below, then show you an arm workout afterwards.
How To Lose Arm Fat Workouts
First Circuit:
1. Dumbbell Squat: 30 seconds work, 30 seconds rest
2. Dumbbell Bench Press: 30 seconds work, 30 seconds rest
3. Dumbbell Row: 30 seconds work, 30 seconds rest
4. Push Press: 30 seconds work, 120 seconds rest
Do 2 rounds of the first circuit, before going onto:
Second Circuit:
1. Burpees: 30 seconds work, 30 seconds rest
2. Jumping Jacks: 30 seconds work, 30 seconds rest
3. Push Ups: 30 seconds work, 30 seconds rest
4. Reverse Crunches: 30 seconds work, 120 seconds rest
Do 2 rounds of the second exercise group, then give yourself a pat on the back.
How To Lose Arm Fat Workout Notes
If this workout routine looks complicated, do not worry I will talk you through it now. First of all make sure you warm up for 5-10 minutes before starting this workout.
Once warmed up all you have to do is set yourself up with some dumbbells and a bench. Then start with the first exercise and do as many reps as you can for 30 seconds, rest for 30 seconds, before moving onto the second exercise and work your way through all the exercises like this in the group.
For example: start by doing as many dumbbell squats as you can in 30 seconds, rest for 30 seconds, then start doing as many dumbbells bench presses for 30 seconds, rest and so on until all exercises are completed twice. (You do two rounds of each group).
Once you have done your two rounds of the first group, move onto the second group and do it in the same way for two rounds.
This completes the first part of your workout and this shouldn't take any longer than 30 minutes. Once you have done this you can move onto the arm workout to tone up and get rid of arm fat.
How To Lose Arm Fat Workout
First Circuit For Biceps (front of arm):
1. Hammer Curl: 10 reps, rest for 10 seconds.
2. Barbell Curl: 10 reps, rest for 10 seconds.
3. Dumbbell Curl: 10 reps, rest for 60-120 seconds.
Do 2-3 rounds of the first circuit, before going onto:
Second Circuit For Triceps (back of arm):
1. Close Grip Bench Press: 10 reps, rest for 10 seconds.
2. Dumbbell French Press: 10 reps, rest for 10 seconds.
3. Cable Triceps Push Down: 10 reps, rest for 60-120 seconds.
Do 2-3 rounds of the second circuit, then admire your arms.
Arm Workout Notes
You do the arm workout phase in a similar way to the general workout shown previously. The arm workout includes 3 exercises to target the front and back of the arms, which are split into two sections. Start of with circuit 1 and do one set (10 reps) for the first exercise, then move onto the second and work through all the exercises. You can do 2-3 total rounds depending on how you feeling. Doing 3 exercises in a row can be tough, so do not feel like you have to do 3 rounds.
So there you have everything you need to get working now. You will also need to dial in you diet to make sure you are eating correctly. You can check out this recommended plan here to help with that: Click here to lose weight
Thanks for reading my post today - How To Lose Arm Fat
How To Burn Off Carbohydrates Fast
How To Burn Off Carbohydrates Fast
Want to know how to burn off carbohydrates? Read on and I will give you the juicy details on burning carbohydrates. Firstly I'd like to say well done for reading this, because burning carbohydrates is one of the best ways to also burn fat and lose weight. Simply because burning carbohydrates depletes your energy reserves a lot.
Answer - How To Burn Off Carbohydrates Fast
So, let's take a look and see what exactly burns of carbohydrates. Generally speaking high intensity exercise burns carbs. This high intensity exercise usually needs to last for around 30-60 seconds. Anything longer and you will start using oxygen for energy and burn fat.
This means that you have use periods of high intensity and rest (or low intensity periods) when doing your exercise.
Therefore the sort of training you need to be doing is High Intensity Interval Training and Metabolic Resistance Training.
These two training styles both use periods of high intensity intervals and active rest periods to great effect. Which means that you will burn of carbohydrates like crazy.
Want to know what these workouts look like? You can get free workouts to for metabolic resistance training and high intensity interval training at this page if you like: Click here for free workouts.
I hope you enjoyed this post on how to burn off carbohydrates.
Top Fat Burning Exercises
Top Fat Burning Exercises
Today I am going to show you the top fat burning exercises. These exercises are not in any particular order, so you can have a read through them and see what tickles your fancy.
On a side note; I will be showing you the top fat burning exercises which is singular exercises you can do. If you want to find out the best types or methods of fat burning training you should read about them here: Fat burning training
Now let's get onto the best fat burning exercises below.
Sprinting
Sprinting is one of the best exercises you can do to burn fat. You can of course do sprints outside as normal. Hill sprints are an even better way to increase the intensity and get better results. You can of course also do sprints in a gym on a treadmill. You can find out how to do this on this page: Click here to discover treadmill sprints
Sprinting On Gym Machines
This top fat burning exercise is not necessarily a 'sprint' in the traditional sense, as in fast paced running. This is more to do with going fast on a gym machine. For example; going really quick on a bike machine or cross trainer. This type of training is known as high intensity interval training. This is where you use alternating periods of fast and slow paces on a machine. It is an excellent method of burning fat.
As for what machines you should use to for the best fat burning effect, I have listed them in order below for what burns the most calories per hour:
1. Rowing Machine
2. Treadmill
3. Bike
4. Elliptical
5. Stair Climber
Note: It is best to use all different machines listed to stop your body to adapting to them. So do not always stick to the same machine every time.
The next lot of exercises I am about to show you are the top fat burning exercises that you would use during a workout. These refer to the exercises you are best using for resistance training like weight training or bodyweight training. If you need some convincing why you should be doing these type of exercises you should check out this post: What is the best type of exercise to lose weight
Deadlifts
Deadlifts burn huge amounts of energy because it takes so much muscle to do them. You use most of your largest and strongest muscles to do this. They are also great for firming and toning the back of your legs, bum, lower and upper back. Other similar exercises to deadlifts are snatches and cleans.
Squats
Squats are similar to deadlifts but work the legs more - the front of the legs to be precise. They also take loads of energy to do them so they are great for burning fat. They target the legs, thighs, bum and lower back. Therefore they are great for toning these areas. Other similar exercises are lunges and step ups.
Bent-Over Rows
Bent-over rows are another exercise that work a lot of muscle and therefore burn a lot of calories and fat. These mainly work the whole back (mainly upper), back of shoulders and arms. They are a great upper body exercise and should be used. Another similar exercise is chins ups or cable pull downs (machine) which should also be used.
Bench Press / Push Ups
Bench presses are great for working the front of the upper body. If you have anywhere you want to tone here you should include these in your workouts. They are also great for working the back of your arms (triceps) and shoulders.
Dumbbell / Kettlebell Swings
Dumbbell or kettlebell swings are a fantastic conditioning exercise and have a large metabolic effect on the body. They work great in circuit training LINK and other types of fat burning workouts. They were so much of your body that you could nearly
Mountain Climbers
Mountain climbers are similar to the swings were they have a large metabolic effect on the body and work great for circuit and interval style training. Mountain climbers are a bodyweight exercise so are very versatile.
Burpees With Jump
Burpees are another exercise that work most of your muscles so are great for conditioning and fat loss. They are a bodyweight exercise so can be used anytime anywhere.
Push Press
The push press is similar to shoulder raises only you also use your legs to squat down and explode up to push the weight above your shoulders. This is another great exercise that uses lots of muscle and energy. Which makes it another great metabolic exercise to help burn fat.
That is my list of the top fat burning exercises to use when you are trying to lose weight. It is very important to put all these together into a proper routine to burn fat. If you want some free workouts you can get them here: Click here to get your free workouts
I hope you enjoyed this post on top fat burning exercises.
What Is The Best Type Of Exercise To Lose Weight?
What Is The Best Type Of Exercise To Lose Weight?
One of the most common questions I get asked in - what is the best type of exercise to lose weight?
Obviously there are many different types of exercise to choose from these days. There isn't necessarily one that is 'the best' but some types are better than others. I'll go through all the top forms and show you the best.
Answer: What Is The Best Type Of Exercise To Lose Weight?
Important: Before I get into the best types of exercises you have to understand that your body uses two main energy sources. These are fat and carbohydrates. The type of training you do will burn more fat or more carbohydrates. Slow steady state training like walking or jogging burns more fat. High intensity training like sprinting and weight lifting burns more carbohydrates.
At this point you may be thinking it is better to stick to slow steady state cardio because you only want to burn fat?
Big mistake! You may want to burn fat, but if you do not burn the stored carbohydrates in your body they will turn into fat. Therefore it is best to burn both energy types. This bring us back to the question what is the best type of exercise to lose weight? I will show you them all and what type of energy they burn.
What Is The Best Type Of Exercise To Lose Weight?
Metabolic Resistance Training
Metabolic resistance training may sound complicated but it is easy enough to learn. It is basically weight training done at a high intensity; which basically means you use short rest periods. There are many forms of metabolic resistance training but they all revolve around the same idea of working your way through different exercises with short rest periods. Metabolic resistance training is very effective and burns carbohydrates like crazy.
You can download some free metabolic resistance training workouts here if you like. All you have to do is press one of the 'like' buttons below and the download will reveal itself.
High Intensity Interval Training
High intensity interval training is basically exercise done with fast and slow intervals. This can be done on gym machines, out running, or other activities like swimming. For example: you could jump onto a treadmill and run slow or walk for a minute; Then sprint or run fast for 30 seconds; walk or run slow for a minute; sprint or run fast for 30 seconds and so on until you have completed 6-8 fast intervals.
This is the basics of high intensity interval training. You can of course change the time periods, or use different gym machines. The main principle is to go all out for a short period then go slow for around double your sprinting time. This is another form of exercise that burns carbohydrates like crazy.
You can download some free high intensity interval training workouts here if you like. All you have to do is press one of the 'like' buttons below and the download will reveal itself.
Slow Steady State Cardio
This type of exercise does not need much explaining. It is any type of exercise like jogging, swimming or using gym machines. That is done at a slow steady pace. This type of exercise mainly burns fat for energy, which is why so many people prefer to it. But this is very short sighted as you should be trying to burn as much total energy as possible. It can its place though so shouldn't be cast aside.
What Is The Best Type Of Exercise To Lose Weight? In short there isn't one best type. But you should be mainly doing the metabolic resistance training and high intensity interval training first. If you have any time left you can do some steady state cardio.
For example: In a workout you could start of with some metabolic resistance training for half an hour. Then after that you could do some high intensity interval training, or finish of with some slow steady state cardio. On the second workout you could start of with some high intensity interval training for 20 minutes. Then finish your workout with some steady state cardio.
If you want a complete system laid out in a step-by-step process to simply everything you can check out this recommended system: Click here
I hope you enjoyed this post - What Is The Best Type Of Exercise To Lose Weight.
Melt Away Fat With Treadmill Sprints
Melt Away Fat With Treadmill Sprints
Today I am going to show you how to melt away fat with treadmill sprints. Sprinting is a great for fat burning and toning up the lower body. If you look at the Olympic sprinters on TV you will see how lean they are and they never do much long distance running or aerobics.
Sprinting is hardly ever done by people looking to burn fat and lose weight, which is a pity because it is so effective. One of the biggest problems with sprinting is that it can be difficult to do in a gym. Therefore I have done this article to show you how to melt away fat with treadmill sprints.
What Are Treadmill Sprints?
Treadmill sprints are as the name suggests - are sprints done on a treadmill. Seems simple enough but you must take some caution with treadmill sprints. Because you do not want to go flying of the back of a treadmill! Therefore I will show you the two methods of doing (safe) treadmill sprints.
Melt Away Fat With Treadmill Sprint 1
The first method of treadmill sprints is the best and most effective. To perform them – jump onto a treadmill but do not turn it on. Instead grab hold of the bars at the front and start sprinting on the treadmill and making the treadmill turn using your legs. In effect your are running on the treadmill without turning it on. Sprint for 15 seconds then rest for a minute before doing another sprint. You should aim for around 6-8 sprints.
These sprints are very hard and will be making you blow hard so only do them if you have decent conditioning levels. Don't be trying them if you have spent the last few years sitting on the couch watching TV. If these treadmill sprints look to difficult, you can try the easier version described next.
Melt Away Fat With Treadmill Sprint 2
For the second method; you should jump onto a treadmill and turn it on to a gentle walking pace. Then elevate the incline as high as you can put it, so that you are 'walking up a hill' on the treadmill. After walking up hill for a minute you should increase the running speed until you are running as fast as you can for 30 seconds, before dropping the speed down to a walking speed again. Walk for 2 minutes then increase the speed for another 30 seconds of sprinting. Keep doing this until you have completed all your sprints. You should aim for around 6-8 sprints using this method.
If you find this to hard you can decrease the elevation or hill angle of the treadmill and use the same sprinting and walking formula. You can also play around with the sprinting and walking time periods.
How Does Treadmill Sprints Fit Into A Complete Routine?
The treadmill sprints listed above will need to be fitted into a complete routine in order to melt away fat. If you want to do only cardio; you can start of with 6-8 sprints then finish of your workout as normal with some cardio on machines or whatever you like to do.
You can also use this with some weight training or metabolic training to great effect. I have a great workout that would compliment these treadmill sprints which you can get for free by clicking one of the like buttons below and the workouts will reveal themselves.
Thanks for reading this post - Melt Away Fat With Treadmill Sprints
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