A busy lifestyle is the new trend for success in todays time. Being busy means you are getting somewhere. While you may be getting somewhere, you are probably going to reach their very tired, stressed and at the lowest of your health. Lack of sleep, back pain, and not enough energy to get through the day are all side effects that we have taken as normal way of life. It seems ordinary to get tired easily, to suffer from various body aches, and hate that spare tire. Tummy fat anyone? This exact harmful thought pattern has become the unseen poison of our society. Everywhere we look, we see people suffering from obesity, malnutrition and diseases caused due to unhealthy lifestyles. Undoubtedly, unhealthy lifestyles are what is hindering our progress.
There’s no shortcut to getting more fit but there sure are more effective ways. The key is to activate your metabolism and burn more fat throughout the day. But there is something we can do to increase our calorie burn even when we rest or are not working out. The key lies in your muscles. At rest, 1 pound of muscle burns three times as many calories every day just to sustain itself—and a lot of those calories that muscle burns off come from fat’s storage units. That’s why fat hates muscle (and why you should love muscle), because muscle is constantly burning fat off.
The right combination of cardio training and strength-building exercises is the key to burning fat and turning it into muscle. With so many options of exercise and advertising all over the place how the heck do we know which exercise to use?! SHEESH. Well, here is a list / breakdown of different types of exercises which will help you to combine them all into a fat burning routine.
| exercise | What is it? | Does it burn fat? | How it should be used |
| Yoga | Yoga is a discipline that originated in India about 500 years ago. It includes practice of spiritual and mental exercise. Physical exercising includes mainly flexibility in stretching and holding poses. | Yoga burns the least amount of fat / calories compared to other forms of aerobic or anaerobic exercise. | Yoga is an excellent for warming up your muscles and increasing blood flow. When exercising for fat burn, you need to have proper oxygen. Doing Yoga stretches before your workout can help with mobility. Yoga is great for core strength. |
| Aerobics | Also known as cardio are exercises that use medium to high intensity movements. Mostly include dancing, and other cardio that increases heart rate. | High intensity aerobic exercise done for a steady period of time is helpful in burning fat. | Aerobics can be done daily as a method of increasing heart rate and getting into the fat urn zone. |
| Cardio | Cardio is exercise that increases your heart rate, and requires a lot of oxygen. It includes spinning running, swimming, walking, hiking, aerobics classes, dancing, and kickboxing, HIIT. | High intensity cardio burns fat When keeping your heart rate steady for a considerable amount of time. Burns calories during exercise. | To get into the fat burning zone, push your heart rate into its aerobic zone—60 to 85 percent of the maximum heart rate and hold is for as long as possible. Ex: fast paced walking for 45 mins. |
| Weight lifting / strength training | Weight training exercises are a type of strength training exercises in which you use the force of gravity to build muscle strength, by using fitness equipment such as dumbbells, barbell bars or gym equipment. | Strength training provides remarkable results in those who have tried and failed with just diet or cardio. Burns calories during exercise and while resting | You can target pretty much every muscle in your body using weight training exercises, provided you are using a wide variety of weight training equipment and are using many different exercises |
Effective Exercise Circuits
Here is an effective circuit using all forms of exercise to maximise your fat burn. You must have been doing this already without even knowing it. Breaking down your workout time into parts will give you more “control” and satisfaction over your routine. For example, here is how I break down my workouts into 3 parts:
- PART 1: warm up : stretching and yoga – 15 minutes
- PART 2: intense fat/calorie burn : weight training – 60 minutes
- PART 3: heart rate elevation : HIIT (cardio) – 15 minutes
Seeing Results
Well duh I’ve seen it. Its not a ghost and you can see it too. Keep consistent at working out and eating right. Eating right is the other half of the equation you just CAN NOT miss. Alot of people complain about not being motivated enough. Well I say motivation is already in you. You just need to focus on it. Seeing results is a great deal of the motivation you are lookin’ for. Once you see results then you will see all the motivation you need to get going. You just might need to kick yourself for that jump start.
Combining exercise with a proper eating routine puts your body into a fat burn / higher metabolism mode. With so much option and ways to mix things up, I really wonder what excuse you could come up with NOT to try something new.
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