Fat Burning Exercises

Fat burning exercises, or exercises that burn fat while you do them tend to be a low intensity long duration cardio type exercises. I recommend you not do these because they do not promote building muscle or burning fat after the exercise is over.

Standard cardio exercises like jogging , only burn fat calories while performing the exercise. The better fat burning exercises to do would be interval training, where you have short bursts of moderate to maximum effort followed by longer active rest periods. For instance you could sprint for 30 seconds and then walk for 90 seconds and repeat this 2 minute interval 10 times for 20 minutes.

Among other advantages, you will shorten your workout time and increase the calories that you burn both during the workout and after the workout. Your body will respond by using it’s fat stores to replace the burned fuel for the next day or so. By increasing your muscle mass you can burn more calories while your sitting around.

If you want to look like a sprinter then train like one. If you want that marathoner look then go for the long duration low intensity cardio.

You can’t beat the clean & jerk, for recruiting a maximum amount of muscles, to burn fat, in the weight room. If you’re on a time crunch and you have to get a workout done fast, just do 3 sets of these. Get this. Your moving a weight from the floor to overhead, 7 or 8 feet. Any other lift you’re only moving the weight a couple of feet, if that. Plus you are using about every push and pull muscle in your body.

Try 3 sets of a weight you can do about 10 reps with, or go for time and try three 60 second rounds and see how many reps you can get in each round. Either way this is one killer workout.

For those of you who don’t know what clean and jerks are, it’s sort of like a deadlift, an upright row and a squat press all rolled into one. There is a technique to doing olympic clean & jerks, and I’ll leave that to those guys. I tend to do them in a way that they can be done for reps, so an olympic lifter might not like my form, but I’m not doing it for competition either.

The big compound exercises that work the whole body burn fat the best. Clean & Jerks, squats, deadlifts, and to a lesser degree, pullups, dips and benches. For instructions on these exercises, and others, check out, the No Nonsense Muscle Building program by Vince Delmonte.

For a total body workout that requires a minimum of equipment and time and a maximum of full body muscle recruitment, I recommend, Turbulence Training. The only equipment that you have to have for body weight exercises is your body, so you don’t even need to belong to a gym. Craig Ballantyne will set you up with workout plans that focus mainly, but not entirely, on bodyweight exercises to get you moving, and burning calories and building muscle, without having to join a gym or buying a lot of equipment. Turbulence Training will show you that bodyweight exercises can be the best fat burning exercises.

And of course none of this will do you any good if you don’t eat a clean diet. You can’t out train a bad diet, but, a clean diet will make up for a poor training plan. It’s pretty easy to down that 1,000 calorie pizza in a few minutes. You will never burn it off that fast. You can do all the fat burning exercises you want, if your eating habits are bad, you will never get the ripped look you are after. You might get stronger though.

Try out those clean and jerks for 3 sets of 10 and see how you feel and know that all that work might have burned 50 – 100 calories. You’ll think twice about what you shove down your gullet.