Best Way To Burn Fat Fast
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23/07/2012 23:19:00
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“I’m starting late and need to look good for beach season. What’s the best workout to burn fat fast?” –Katherine, California
If your favorite form of activity includes a treadmill, then you might want to try something new for quicker results. While there is nothing wrong with traditional forms of cardio, (it’s a great exercise) total body metabolic resistance training is the most efficient way to burn fat, says Joe Dowdell, C.S.C.S, founder and CEO of Peak Performance, one of the Top 10 fitness facilities in America. Metabolic circuits typically consist of multiple exercises performed in a sequence with little rest between moves.
“Research shows that metabolic training burns more calories during your training and it keep your metabolism melting fat for more than 24 hours after you finish exercising,” says Dowdell.
What's more, university research has found that even when metabolic resistance training sessions burn the same number of calories as aerobic training, resistance training burns more fat. Add that to the fact that research from the Human Performance Center at Anderson University found that working at a fast, explosive pace (as you do with metabolic resistance training), melts almost twice as many calories as slow training, and you have a recipe for a beach-ready body.
If you’ve never tried metabolic resistance training, the quick tempo can be a difficult adjustment, but it keeps your heart rate elevated and the pounds disappearing, say Dowdell. To help you with your summer goals, Dowdell (who also offers a free guide, "30 Tips to a Leaner You") created a metabolism-boosting workout (seen below) for LIVESTRONG.COM users.
This three-day program should be performed on non-consecutive days (Monday, Wednesday, and Friday, for example). The workout is split into three separate circuits. Each circuit contains three exercises. Perform one set of each exercise in succession, resting just 30 seconds between moves. Once you finish the third exercise in the circuit, rest and restart the process. After you have completed the circuit three times, then move on to the next group of exercises and repeat the same process.
Just remember that no matter how hard you exercise, you still need to pay attention to what you eat. Dowdell recommends a “colorful” diet that includes fresh organic fruit, such as berries, apples and pears, and good sources of fat, such as nuts, seeds, olive oil, avocado, and protein sources that are labeled free range, cage free, grass fed and hormone free.
Circuit 1:
A1) Dumbbell goblet squats: 3 sets of 10-12 reps
Rest 30 seconds
A2) Single-arm dumbbell rows: 3 sets of 10-12 reps/side
Rest 30 seconds
A3) Plank (resting on forearms): 3 sets, hold for 60 seconds
60 seconds rest and then return to exercise A1 until all sets
Circuit 2:
B1) Swiss ball hip extension & leg curl: 3 sets of 10-12 reps
Rest 30 seconds
B2)Pushups: 3 sets of as many reps as possible
Rest 30 seconds
B3) Jumping Jacks 3 sets of 60 seconds each
Rest 60 seconds and then return to exercise B1
Circuit 3:
C1) Standing dumbbell push press: 3 sets of 10-12 reps
Rest 30 seconds
C2) Standing Zottmann DB Curls: 3 sets of 10-12 reps
Rest 30 seconds
C3) Mountain Climber: 3 sets of 60 seconds each
Rest 60 seconds and then return to exercise C1. Once you complete three sets, your workout is done.
- Adam Bornstein
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