Get Six Pack Abs

ExerFit asked:

www.better-exercise-fitness-for-life.com Fat burning workouts that’ll cut and shape your body in 4 weeks. Day 53 of Turbulence Training’s Hardcore Fat Loss home fitness workout. Turbulence Cam – Go to www.better-exercise-fitness-for-life.com for today’s round-up.

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Jim Yang asked:


By: FitNRG.net

If your goal is to lose weight and burn fat, one of the staple workouts you use will be cardio training sessions. While cardio session workouts are one of the primary ways to burn extra calories, it is not the only way to burn fat. Building muscles will also help you burn fat. You will achieve better results, by including several strength training and weight lifting fat burn workouts each week.

With each pound of new muscle you gain, your body naturally burns 50 extra calories each day – so if you just put on 5 pounds of new muscle mass, you will be burning an extra 250 calories every single day. This is roughly equivalent to running (at 6mph) for about 23 minutes. Imagine that, doing nothing and still burning those extra 250 calories every single day – without doing those 23 minutes of cardio.

The strength training exercises you select for your burn fat workouts should involve using mostly free weights, and some weight machines. You should focus on the most effective exercises (compound exercises) such as bench presses, squats, military presses, lat pull downs, and dead lifts just to name a few. Performing compound exercises such as these recruits the largest number of muscle groups and muscle fibers.

You should aim to use around 80% to 95% of your one rep max weight, which should allow you to perform sets in the 6 rep range, roughly. One of the biggest strength training myth is that “high reps and low weight” works to tone up – that’s just not true. Using a heavy weight and performing lower number of reps will provide the real stimulus and stress that forces your muscles to adapt and grow.

By lifting heavy weights, you will build lean muscle mass, increase your metabolism, and ultimately burn more body fat. How about strength training to burn fat for women? After all, most women do not want an overly muscular physique, or large muscles. This same principle of building strength and muscle for burning fat also applies to women as well. However, there’s no need to worry about building over sized muscles – there are fundamental differences between men and women that even with similar fat burn workouts, females will not build muscles to the same degree that males do. So if you’re a female and are looking for ways to increase your fat loss, you will also benefit from adding weight lifting to your fat burn workouts.

When it comes to your workouts, remind yourself again that what you are after is fat loss, and if you apply the above fat burning tips to your burn fat workouts, you will be able to permanent fat loss. Start your fat loss program on the right track, and learn the real method behind true fat loss, and keep the fat loss permanent.

Stewart C asked:


Many people want to lose weight but only a few succeed. This is particularly because of the fact that there are many people who do not understand how fat burning really happens. As a result, they usually turn to common myths on weight loss. Unfortunately, these “myths” do not work and the people who relied on these myths end up unhealthy. Therefore, before engaging in any kind of weight loss activity, experts suggest that people should first try to understand the basics of how fat is burned. Furthermore, they should know which common knowledge on Fat Burning is just a myth.

Myth 1: Believing in the “Metabolic Type”

According to “The Metabolic Typing Diet” which was propagated by William Wolcott and Trish Fahey, there are three metabolic types. Metabolic types refer to a specific set of metabolic characteristics that an individual can possess. They recommend that if people want to reduce their weight and burn fat, they should learn how to manipulate their dietary choices and modify their metabolic processes. Thus, people who want to lose weight should examine their dietary choices, have blood tests, and determine which metabolic type they possess.

However, it should be noted that although our genes really play an important role in determining our level of metabolic process, there is really no evidence that our genes are the only factor that determines our physical function. Furthermore, classifying the physical functions of people into three stringent metabolic types is quite limiting. It should be eminent that the body’s overall functioning is also affected by the behavior and the habits of the person.

Myth 2: To lose weight, don’t eat foods that are rich in carbohydrate

This is the culprit behind the low-carb diet fab. Although carbohydrates really turn into fat and glucose, it should be noted that the body needs these components in order to function properly. Without fat and glucose, the body will not have any energy to burn. Also, fat from the carbohydrate-rich foods will only turn into stored fat if a person overeats. So, again, the major culprit is not the fact that the person consumed carbohydrates. Instead, the problem stems from the fact that the person consumed more than what his body needs. Moreover, it should be kept in mind that all of the fat that’s stored in the body can be burned if the person will just engage in increased levels of physical activities.

Myth 3: To Burn more fat, exercise on an empty stomach

When you exercise this way, you will really burn more of your stored fat because the body will not have enough supply of glucose in your blood. However, take note of the fact that after you exercise, you will definitely end up eating a very large meal. Moreover, as you eat heavily, you body will not be able to burn that much fat as it used to. This is because it will attempt to replenish and store more glucose in your blood and liver.

Also, take note that if you skip your breakfast, you will not be able to maintain your normal blood sugar levels. When your glucose level is not in balance, you will end up having food cravings all throughout the day. As such, you will be compelled to eat more and consume more calorie than what you actually burned during your work-out. You should also bear in mind that you need glucose for you exercise.



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Neonx asked:


When it comes to weight loss the first thing many people think about is that they have to do tons of cardio. Many people spend hour after hours counting the calories burned on their treadmill. Others are using a heart rate monitor to stay in their fat burning zone for hours hoping the fat will burn away. One of the number one questions I get is “I do 6 hours of cardio a week and can’t lose a pound.” With proper hear rate monitor training, a person can optimize their workout to raise their metabolism and burn more fat not just during your workout, but all day long.

To understand heart rate training, we first have to understand how our bodies produce energy. We have two major processes that produce energy within our bodies. First, our aerobic metabolism utilizes oxygen combined with carbs and fat to produce our long lasting energy and the energy you are using to read this article. Your second way you produce energy is anaerobically. Your anaerobic metabolism creates energy for short durations of intense activity. Your only source of energy for your anaerobic metabolism is carbohydrates in your blood stream or carbs stored in your muscle cells. So aerobic burns fat and carbs, and anaerobic burns carbs only.

Proper heart rate training has three distinct training zones each designed to challenge your metabolism to become faster and more efficient which leads to burning more fat. Most people only exercise in one of them. When we train in the same zone everyday our body adapts to that workout and we stop getting the weight loss and fat loss we are after. To optimize your fat burning results we want to do each zone’s workout once a week.

To create your optimal fat burning heart rate zones we have to find your anaerobic threshold. Your anaerobic threshold is the point at which your physical activity becomes so intense that your body is unable to produce enough energy aerobically. Your anaerobic metabolism kicks in to produce more energy to continue the activity. During intense cardio workouts both your aerobic and anaerobic metabolisms are producing energy to keep you moving. Online personal training website Liveleantoday.com utilizes a customized online profile to find your anaerobic threshold and create your fat burning heart rate zones. If you have the ability, the best test for your anaerobic threshold is a treadmill test where you are hooked up to an oxygen mask connected to a metabolic cart. The most common place to get this test done is at certain universities around the country.

Fat Burning Zone

The first zone (zone 1) for optimal fat burning cardio consists of working out at a moderate intensity level. You want to workout at an intensity that you can sustain for long periods of time, greater than 30 min. consistently. With training, it is good to work up to consistent cardiovascular exercise for 60 min. The goal in zone 1 is to train your body to burn fat efficiently. Don’t be so concerned about how many calories you burn during the workout. A proper fat burning zone workout trains your metabolism to burn more fat by efficiently training your body to release more fat out of your fat cells all day long while you are not exercising.

Anaerobic Threshold Zone

For the second zone (zone 2), we want to train as close as we can to our anaerobic threshold. A measure to find this point is the highest constant heart rate you can sustain for 15-20 min. The goal of zone 2 is to train your aerobic metabolism to burn energy as fast as it can. Your metabolism then adapts and you burn more energy 24 hours a day. Zone two is the workout that I see that every exerciser skips. Most people either spend all their time in the easy zone 1 or do high intensity training all the time which we are going to talk about next. Working out at the moderately high intensity in zone 2 is essential to training our aerobic metabolism which is our major source of energy all day.

High Intensity Zone

The third zone for optimal fat burning cardio is training at high intensities (zone 3). Another name for this zone is interval training. Interval training is where we workout for short burst of time, 1-3 min., and then walk or rest for short bursts of time, and then repeat the high to low sequence again. Zone 3 workouts train your body to produce energy greater than it has ever done before for short durations of time. It is more important about the rate of burning energy than total calories. Which means the faster you go the more calories you burn in a short period of time the better. One key to interval training is you have to be able to repeat the same speed and heart rate for each interval. Often people train to hard for the first interval and though their heart rate goes up they slow their speed down with each interval. Zone 3 workouts are considered the most efficient way to raise your metabolism and burn more fat. You actually burn 100% carbs during the workout as a source of energy. People that do consistent interval training on a weekly basis burn more fat 24 hours a day, even on days they don’t exercise.

Each zone has key aspects to your total fat burning program. An optimal program consists of workouts in all three zones each week. Every person’s heart rate is going to be different for each zone. Liveleantoday.com uses it customized profile to create the individualized heart rate zones to optimize your fat burning workouts. Heart rate zones between people can vary by over 20 beats, so training at your friend’s zone doesn’t work. Start training at all three zones each week and start burning more fat 24 hours a day.



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ExerFit asked:

www.better-exercise-fitness-for-life.com Fat burning workouts that’ll cut and shape your body in 4 weeks. Day 55 of Turbulence Training’s Hardcore Fat Loss home fitness workout. Turbulence Cam – Go to www.better-exercise-fitness-for-life.com for today’s round-up.

Eddie Lomax asked:


Asking, “Aren’t all workouts a fat loss workout routine?” may seem a stupid. But you would be shocked to discover how many exercisers have the intention of burning fat with exercise by are NOT doing a workout designed for fat loss. And while any type of exercise is better than no exercise as far as burning fat is concerned, all fat loss workout routines are not created equal.

How many of you done a workout program with the intention of losing fat and really fat the results you wanted? Even when you do the workout as instructed, a lot of exercisers don’t get the fat loss results they were looking for. So, if your goal is to lose fat, you need to make sure the fat loss workout routine really is designed to eliminate fat.

Your obvious next question might be, “Well, then what is the best fat loss workout routine?” And I’m going to be honest with you. There isn’t a single, all-purpose fat loss workout routine that works equally well for everyone. But the good news is, there are specific workouts designed to burn fat that are very effective. You just need to find the fat loss workout routine right for your goals, needs and personality and get busy completing the workouts as directed.

The first thing you need to do is look for a fat loss workout routine you will actually perform as instructed. You only get the fat loss results if you stick with the fat loss workout long enough for it to work. And you will only stick with the program long enough if it is something you like doing.

Don’t expect miracles. A good fat loss workout routine and healthy diet should burn about 2 pounds of fat a week. (Although there are fat loss workout routines that burn off more fat than that safely.) So, choose your fat loss workout routine wisely.

Look for a workout routine that you like, keeps you interested and one that you have all the equipment to perform the workout as instructed. If you hate running… don’t pick a fat loss workout routine that focuses on running! If you only have 30 minutes a day to work out… don’t choose a workout that requires 2 hours in the gym every day.

Things to look for when choosing a fat loss workout routine…

- The workout should be a combination of resistance training and energy system training (commonly known as “cardio”). Aerobic only fat loss workout routines may work over the long term… but unless you want to be a Marathon runner a combination of weight training and “cardio” is best.

- Use Full Body Weight Training workouts. The split workouts bodybuilders use can work, but you’ll need to spend HOURS in the gym. So, if you want results in the shortest amount of time, look for a fat loss workout routine that works the entire body. PLUS, full body workouts involve more muscles for completion… which means they burn more calories.

- Don’t just do “cardio” in your aerobic zone. The cardio portion of your fat loss workout routine should be as intense as your fitness level allows. If you want to get the fat off, you are going to have to get out of your comfort zone and FORCE your body to burn fat by pushing yourself.

When you are ready to start a fat loss workout routine:

Don’t just do any old workout and call it a fat loss workout routine. In my experience, most workouts claiming to burn fat are just a “bodybuilding” workout in disguise. And while bodybuilders are very successful at getting results, the average exercisers can’t spend the time required to get similar results. More often than not, this is not the kind of fat loss workout routine that fits your needs, lifestyle or time restrains.

DO use a proven fat loss workout routine from a well known fitness expert. They have already tested the fat loss workout routine with real people and have gotten real results. Look for a fat loss workout routine from a trusted fitness professional or coach that has a combination of full body workouts, intense cardio and hopefully a nutrition guide as well.

Your best bet for success is using a fat loss workout routine ALREADY getting fantastic results, and that fits your goals, needs and personality. Choose a fat loss workout routine proven to get results, start doing it as instructed and don’t stop until you get the fat loss results you want.

pocheni2 asked:

Build lean, strong back muscles.

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www.FatLossWorkoutBands.com Intense fat burning workouts that you can do in the privacy of your own home. Try doing 3 sets for 45 seconds each.

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BJ Gaddour asked:


d the pleasure of working with many females as a fitness boot camp instructor. More specifically, I have trained a lot of moms who are looking for fast results that work with, not against, their busy lifestyles.

Labor Day weekend signifies the end of summer and the beginning of the new school year. This tends to be a “thank you God” for many moms. Seriously, it’s tough for moms to get their workouts in during the summer with all those summer activities kids have these days like travel, sports, SAT classes, and whatnot. And the school day for kids opens up that workout time that’s been missing all summer for moms, so no excuses ladies!

Without further adieu, here’s a sample one-month fat-burning workout for busy moms just like YOU! It features the one-two rapid fat loss punch of body weight-based circuit strength training and high-intensity interval training cardio.

These workouts are best performed either immediately upon waking before having to get the kids up, showered, and fed, or immediately following a child’s departure for school. WHY? Because Mom’s need to get their workout done first thing in the morning before something more important comes later in the day (it always does). Trust me ladies, nothing beats a 20-minute EXPRESS workout that will have you in pure fat-burning mode for the rest of the day so you can tackle life’s daily stresses with vigor!

4-Week Back-To-School Rapid Fat Loss Training For Busy Moms

On Monday, Wednesday, and Friday: Alternate between Strength Workout A and B each and every workout

On Tuesday, Thursday, and Saturday: Alternate between Cardio Workout A and B each and every workout Fat-Burning 20-Minute EXPRESS Strength Workouts For BUSY Moms

Continuous Work

Strength Workout A

I. Pre-Workout: Movement Prep- 5 minutes total

II. Workout: 20 minutes total

Work Zone#1- 10 minutes

Perform max rounds for time. One round consists of the following:

Exercise#1- Double-Leg Hip Extension Variation @ 10 total reps

Exercise#2- Push-Up Variation @ 10 total reps

Exercise#3- Feet Over The Line- Front to Back @ 10 total reps

Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Progress to more advanced exercise variations or increase loading where applicable once you can get 10 rounds in 10 minutes. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.

Work Zone#2- 10 minutes

Perform max rounds for time. One round consists of the following:

Exercise#1- Lunge Variation @ 10 total reps

Exercise#2- Row Variation @ 10 total reps

Exercise#3- Front Pillar Variation @ 10 sec hold

Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Progress to more advanced exercise variations or increase loading where applicable once you can get 10 rounds in 10 minutes. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.

III. Post-Workout: Corrective Stretching and Self-Massage- 5 minutes total

Strength Workout B

I. Pre-Workout: Movement Prep- 5 minutes total

II. Workout: 20 minutes total

Work Zone#1- 10 minutes

Perform max rounds for time. One round consists of the following:

Exercise#1- Single-Leg Hip Extension Variation @ 10 total reps

Exercise#2- Dip Variation @ 10 total reps

Exercise#3- Feet Over The Line- Side to Side @ 10 total reps

Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Progress to more advanced exercise variations or increase loading where applicable once you can get 10 rounds in 10 minutes. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.

Work Zone#2- 10 minutes

Perform max rounds for time. One round consists of the following:

Exercise#1- Squat Variation @ 10 total reps

Exercise#2- Bicep Curl Variation @ 10 total reps

Exercise#3- Side Pillar Variation @ 10 sec hold/side

Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Progress to more advanced exercise variations or increase loading where applicable once you can get 10 rounds in 10 minutes. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.

III. Post-Workout: Corrective Stretching and Self-Massage- 5 minutes total

Fat-Burning 20-Minute EXPRESS Cardio Workouts For BUSY Moms

These workouts can be completed in 30 minutes or less and consist of 3 separate sections to be performed in the exact order listed:

I. Warm-Up- 5 minutes total

II. Intervals- Perform the prescribed number of rounds for 20 minutes total

III. Cool-Down- 5 minutes total

Key Terms:

- Carb-Burning Zone (CBZ) = Perform all-out, high-intensity sprints for the designated period of time. Make sure to work as hard as you possibly can during these sprints for your current fitness level. In other words, you should be working at an Intensity Level of 8-9 on The Perceived Exertion Scale of 1-10 (10 being maximum effort).

- Fat-Burning Zone (FBZ) = Perform low to moderate intensity active recovery for the designated period of time. Make sure to select a pace that allows you to sufficiently recover for the next sprint. In other words, you should be working at an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). This is also the same pace you should use for both your warm-up and cool-down.

- 1 Interval = CBZ+FBZ = 1 Round

Cardio Workout A

- CBZ = 30 s – FBZ = 30 s – 1 Interval = 1 minute = 1 Round

- Perform 20 rounds for a total of 20 minutes of intervals

Cardio Workout B

- CBZ = 60 s – FBZ = 60 s – 1 Interval = 2 minutes = 1 Round

- Perform 10 rounds for a total of 20 minutes of intervals

Important Notes-

- Utilize any form of cardio exercise to perform these interval workouts. The two best options are outdoor running (avoid treadmills) or indoor/outdoor cycling.

- Feel free to perform an additional 15-30 minutes of low to moderate intensity steady-state cardio in the FBZ AFTER completing your interval workouts to further accelerate the fat loss!

Eric Bonilla asked:


hing these seven exercises have in common is they are all multi- joint movements.

This means multiple joints are involved in these particular lifts.

This also means more calories burned when performing these exercises because more muscle is being used.

Using multi ‘joint movements allows you to work much more in the same amount of time. Instead of doing a Tricep pushdown (Triceps) and a lateral raise (shoulders) you can perform a shoulder press and work both of those muscles in half the time and with more intensity. Here are the seven:

1. Squat:

This exercise is a great full body movement guaranteed to work many muscles in the body and burn tons of calories with emphasis on glutes, quadriceps and hamstrings. To perform the Squat take a shoulder width stance look straight ahead with your chest up. Initiate the movement by bringing hips down and back, to a chair or bench in order to have a point to aim for and return to the starting position.

2.Deadlift:

This exercise is a great fat burning muscle-building exercise. It’s a multi- joint movement that trains the whole body with concentration on the glutes, hamstrings, and low back. To perform the lift using a barbell have the bar against your shins grip the bar shoulder width, feet shoulder width as well. Keep your chest elevated and your butt back to keep back straight. Start the lift by pushing through the ground and stand up with the bar.

3.Pullups:

First grab the pull-up bar shoulder width. Then pull yourself to the bar. The ultimate goal is to get your chin above the bar.

4. Military press:

Take two dumbbells and keep them at shoulder height. Press the dumbbells above your head. Try to keep the dumbbells in line with your ears as the dumbbells go up. Press to just about lock out and repeat.

5.Lunge:

Start with feet about hip width. Step forward with either leg. The trailing leg should move toward the ground but doesn’t have to touch ground. Bring lead leg back and repeat. Make sure upperbody is upright and chest is up.

6.Sled Pulls:

I realize most people will not have access to sleds, but sleds are such a great tool for fat loss I included them on the list. If you have accessto one, drag the sled forward, which brings emphasis on glutes, and hamstrings or backwards, which brings emphasis on quadriceps.

7.Barbell Rows:

First grasp the bar with a shoulder width grip. Then bend your knees slightly with your butt out and your chest up this will ensure that your back is straight. Then pull the barbell to your belly button and repeat. Note: Keep upperbody stationary.

Give these seven amazing multi- joint movements a try . They are guaranteed to add some intensity to your workouts and some muscle to your body. Your metabolism will increase as well even when you sleep.