Increase Fat Loss With These Workout Tips

If you're looking to increase fat loss, then it's important that you're paying close attention to what you're doing in the gym so that you can boost the intensity of your workouts and burn more calories on a daily basis.

Many people shy away from doing workouts that are of a higher intensity thinking that it just takes too much work and effort. Don't let yourself do this. Intense workouts will produce ten times the increase in fat loss as those that aren't, so the extra effort is definitely work it.

If you want to get to your goals, put in a bit more effort and you will be very rewarded for it.

Here are some of the best ways to increase fat loss by making your workouts more intense.

Add Interval Sprint Training

The very first way to quickly boost the intensity of your workout program to increase fat loss almost immediately is to swap your regular steady state cardio training for some interval training instead.

Interval training not only takes less time total to complete, but it's also done at such a high intensity that you'll continue to burn calories for hours after it's completed.

This way, you can burn fat faster while sitting on the couch later in the evening relaxing. That is truly a powerful fat fighting technique.

Decrease Your Rest Times

Second, another simple way to increase fat loss through your workout program is to decrease the number of rest you're taking between sets. Most people usually use anywhere from 2-3 minutes between each weight lifting set they do.

Start using just 30 seconds to one minute. It will definitely make your workout harder but this is going to keep your heart rate up and allow you to really blast fat from your body during the workout.

Give yourself a few days to ease into this though - if you begin to feel light-headed at all while decreasing the rest times, that's a signal that you've gone too far. Increase it slightly from there and work slowly at getting to that 30 second mark.

Superset Compound Movements

Finally, the last thing that you can do to see increased weight loss is to superset some compound exercises together. Compound exercises are already great for fat loss since they're going to burn so many calories when you do them as they work multiple muscle groups at once.

But when you superset them, moving from one exercise immediately to the next before taking your rest period, now you're really cranking up the calorie burn.

When doing this it's best if you can superset upper body exercises with lower body movements for best results.

So keep these quick tips in mind if you want to increase fat loss and get more from your workout sessions.


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Article Source: http://EzineArticles.com/expert/Shannon_Clark/125749

Top 6 Of the Best Foods to Eat After a Workout

You might not always feel hungry immediately after a workout, but no matter what type of exercise you do, whether it's cardio or strength training, your body needs to refuel; it needs calories and nutrients to restore muscle glycogen and begin the muscle repair process. It is better to depend on whole foods instead of supplements because they are digested more easily by the body and contain essential nutrients that you need. You should choose a snack that is balanced in protein, carbohydrates, and fat. Read the list below for some ideas on the best foods to eat after a workout:

1) Chocolate Milk

Low fat chocolate milk contains all of the nutrients you need to recover. After drinking some, your body will feel good as new.

2) Juice and an Egg

Aim for 100% juice without tons of added sugar. Orange juice is a good choice because it is rich in vitamin C. An egg provides the perfect amount of protein that you need after working out.

3) Peanut Butter and Graham Crackers

These are a convenient, healthy snack for you to pack with you when you work out. You will get plenty of healthy fats, carbs, and protein with just two tablespoons of peanut butter and four crackets.

4) Yogurt

This is one of the best foods to eat after a workout! A portion of yogurt will provide you with calcium and other beneficial vitamins and minerals. It also contains good amounts of carbs, protein, and fat that will reenergize you. Yogurt also contains probiotics, which are the helpful bacteria that fight against infections.

5) Fresh Fruit Any type of fresh fruit is great as a post-workout snack. They contain a decent amount of nutrients to replenish your body. You can pair fruit along with a protein rich snack for extra nutrients.

6) Hummus and Pita. This is a great carb/protein combination. Hummus provides you with both carbs and protein. A whole wheat pita contain plenty of energy rich carbohydrates that will keep you energized for hours.

If you weren't sure what the best foods to eat after a workout are... now you know and can try them all! They can all be switched around with other healthy foods if you don't prefer an item. Remember to always drink plenty of water along with your snack to feel even more energized. Without energy and water after a workout, your body won't be able to function properly.


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Top Workout Nutrition - Top 10 Great Pre Workout Foods

Man doesn't live by pasta alone - or at least he shouldn't. While this low fat, high carbohydrate food has become an important meal for fitness enthusiasts, there are plenty of other low fat, high carbohydrate, workout-aiding foods that can boost your workouts and are more convenient. The following are among the best choices.

1. Bagels - Bagels are high in carbohydrates, low in fat, convenient and delicious.

2. Bananas - Just peel and eat - no sticky juice or bothersome pits. What you do get is plenty of potassium, which can help head off leg cramps.

3. Broccoli - Considered by some to be the single best vegetable there is, broccoli falls short in the carbohydrate department, but a meager half-cup provides an entire day's worth of vitamin C, two grams of fiber and two grams of protein.

4. Carrots - Each carrot has only 31 calories, more than 7 grams of carbohydrates, and 2.3 grams of fiber. Plus, it's the single best source of vitamin A you can find, which protects against cancer and can boost immunity.

5. Grape Nuts - Grape nuts contain more carbohydrates per bite than other cereals, and they're so dense.

6. Instant Beans - These days, several manufacturers make "beans in a cup" that are microwaveable, nutritious, and cheap. If you want a snack or meal on the run, just pop them in the microwave and you're getting a low fat, high carbohydrate food that's easy to eat and good for you.

7. Leftover Pizza - The breakfast of champions... or at least bachelors. But don't laugh. Pizza is high in carbohydrates and relatively low in fat if you don't slam it with pepperoni, sausage, or fat-laden cheeses.

8. Sweet Potatoes - Packing nearly 28 grams of carbohydrates, 3 and a half grams of fiber, and 2 grams of protein, this 117 calorie tater is among the top choices for guys who hate to cook.

9. Toaster Waffles - Frozen waffles can have less fat than homemade ones, with no irons to clean afterward. Plus, each heat-and-eat waffle has about 14 grams of carbohydrates and 2 and a half grams of protein.

10. Yogurt - This high-calcium snack makes for the perfect pre-workout snack. Calories range depending on its fat content, but all yogurt is a good source of vitamin B12, riboflavin, protein and carbohydrates.

Remember, not only must you train hard, you must also eat right in order to achieve the healthy and lean body you desired.


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Top 3 Tricks to Having the Best Fat Burning Workout!

Are you sick of chasing that dream body? How many times have you tried to burn off the fat to no avail? There's a million different opinions on what you should and shouldn't do in order to burn off fat in the fastest time possible.

Here is 3 tricks that - if done correctly - work magic and can really get you on the path to finally having 'that' body that we all crave including what has been proven numerous times to be the best fat burning workout.

Firstly: What you eat is important BUT how about WHEN you eat? Most people hear day in and day out what foods are 'good' and 'bad' for them but what they don't realize is that many of those 'bad' foods are actually just not used the way they should be.

For example: Most diets stress low or no carbohydrate intake. Carbohydrates are foods such as bread, pasta, rice, potatoes, noodles etc. These foods are made to give your body energy to get through the day but most people consider them to be 'dinner' foods.

Dinner suggests that your day is coming to a close and you won't need much energy while you sleep therefore the carbs end up being stored as fat, hence the misconception about them being bad for you.

Therefore the time to take carbs is in the morning. Breakfasts and early lunches are the perfect examples to get your carbs in and you should aim for at least 50% of your carbs if not more to be taken in before 5pm. Carbs are your friend if you treat them right!

Secondly: And now... Proven time and time again as the best fat burning workout is interval training. Although the name may sound somewhat intimidating, it's actually a very simple regime. Alternating intervals of high and low intensity training.

To give an example that almost anyone can use immediately without the need of any machines or weights I'm going to demonstrate it with stair climbing.

A light jog for 4-5 minutes is a good starting point to warm up, as warming up before exercise is crucial for healthy training. The interval training would begin with 1 minute of high intensity stair climbing (i.e. climbing quickly) followed by 1.5 minutes of low intensity climbing (i.e. climbing slowly, almost walking).

The 2 intervals are alternated 5-6 times each totaling 12.5-15 minutes of actual training and allowing 4-5 minutes for the warm up and 3-4 minutes for a light jog cool down at the end.

Thirdly: By far the MOST important thing I can say in this article is the following. Knowing what and when to eat can be great, the right kind of training can be even better, HOWEVER, if any of those things are not done consistently you will NOT see any results.

The most important lesson you can apply to your habits is consistency and the will to keep going, even when it feels like all you want to do is feel sorry for yourself. At the end of the day, you need to have a serious think about your life and if you are truly happy with where you're at.

And if you continue this way and don't change anything, where will you be in a year from now? How about two? Or five or even TEN? Is that the kind of life you want to live?


Some great news is that there are in fact ways of helping you to stay committed and stay on track by making things as easy as possible for yourself and following on with the working smart not hard method, for example by not eliminating the foods you love such as chocolate, pizza and burgers and by not having to spend ridiculous amounts of time at the gym or even having to join a gym!

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Article Source: http://EzineArticles.com/expert/Jonathan_Seetman/670944

What Should You Eat After An Intense Workout? Take The Best Post Workout Meal

Something that bodybuilders take very seriously is what to eat after a workout. If you ever watch bodybuilders or just normal gym goers who follow bodybuilding advice, they will workout and once this is finished they will rush to their locker as quickly as possible to eat something. Usually this will be something like a sweet drink and also a protein shake with about 60g, and then proceed to eating as much as possible. Is this a good thing to do? Lets take a look.

I specialise in building up the fitness model looking physique. These guys have a natural amount of muscle and are also very toned. Here is what I recommend to eat after a workout. The best post workout meal is 250ml of low-fat milk, with a tablespoon of chocolate powder. I use chocolate Nesquik, and also add a scoop of whey protein.

Why is this the best post workout meal?

In the chocolate powder and the milk are simple sugars, which have the biggest effect on insulin, which is a storage hormone. After a high intensity workout, your muscles are damaged and need repairing. The protein in the milk helps with this repair process and so does the added whey protein. If you are low on money, skip the whey protein and just have 2 glasses of chocolate milk. I am mildly lactose intolerant so I personally have 1 glass with the added whey protein. We want to keep the milk low-fat, or even non fat because we want this post workout meal to absorb as quick as possible into the muscle cells. Fat as a macronutrient slows down the digestive process, which is great for most occasions, but not on the occasion after working out where we want quick digestion and absorption for the best post workout meal. I just want to go on record and say I don't think that the post workout meal is as important as everyone makes out, it has been proven to be beneficial but just not as important as the bodybuilding community will have you believe.

When Should You Take This Best Post workout Meal?

This is where it gets interesting, and is dependent upon your goal. If you are bulking up, I suggest you wait for an hour. Yes, wait an hour. There is another hormone in your body that you can really take advantage of, and this is HGH. After an intense workout, your HGH hormone is highly elevated and this is a great hormone for muscle-building and fat burning. Wait an hour to take full advantage of HGH and then take the best post workout meal to take advantage of insulin's storage effects. If you want to burn fat, it is best to fully take advantage of HGH and wait for about 2-3 hours before taking the best post workout meal.


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Best Abs Diet,Take Nutrition and Workout Guide - Choose Which One Is It?

A good guide to six pack abs needs to contain information on various subjects: diet, nutrition, and workouts. The reason for this is that it takes a lot of effort to get perfect abs, a lot of planning and dedication. One slip, and that layer of stubborn belly fat becomes just a little thicker. You need to know what you're doing in the gym and out.

Let's face it, if getting six pack abs was all about making an effort, than you'd be having no trouble strutting around with a flat belly of your own. The fact is that it's not about desire, it's about knowing what to do, what to eat, and how to workout. That's why you need the proper information about getting six pack abs, and that's where an abs diet and nutrition guide comes in handy.

The best guide to getting perfect abs is the Truth About Abs guide by Mike Geary. I believe it's the best one for a number of reasons:

1. I use it myself and I know it delivers results. That's why I'm recommending it.

2. It has an extensive section on the proper nutrition to get great, flat abs. You'd be surprised at how food plays a part in how your stomach looks.

3. This abs guide contains a lot of information about the proper workouts which can help you get leaner fast. Each exercise comes with detailed pictures which makes things easy to understand and to apply. This is a great abs workout guide. It shows a lot of different and interesting exercises, so getting a flat belly isn't boring, but rather fun.

4. Mike Geary, the creator of this diet, offers great support for this diet. Any questions you have, you'll get an answer in no time. This help is very useful. It's like having a personal trainer on stand by, ready to answer your questions.


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Article Source: http://EzineArticles.com/expert/John_Davenport/92959

A Dumbbell Workout Program: The Quick And Easy Way To Melt Fat From Your Body

Do you want a dumbbell workout program that quickly and easily melts fat from your body? Do doubt you do, that's why you're here. Well, here's what you need to get started:

1. Dumbbells - A set of adjustable dumbbells.

2. A Workout Program

3. A place to workout - A bedroom, the living room, the basement, the backyard, almost anywhere really.

4. Motivation - If you focus on the end result, thinking long term gain for short term pain, it'll really help when you find yourself not wanting to workout. Having someone else to workout with is also a great motivator. You can keep each other accountable to showing up and getting in the workout.

What is a Circuit Training Dumbbell Workout Program?

Simply, it's a group of dumbbell and other exercises, performed one after the other with a short rest in between each exercise. One circuit is complete when all exercises have been completed in order. Perform 1 to 5 circuits depending on your fitness level. Beginners should start with 1 or 2.

Circuit Training Example:

1. Dumbbell Curls - 10lbsx20 reps
>1 Minute Rest
2. Stair Steps - 50 stair steps
>1 Minute Rest
3. Dumbbell Rows - 20lbsx20reps
>1 Minute Rest
4. Pushups - 20 pushups
>1 Minute Rest
5. Dumbbell Calf Raises - 10lbsx20 reps
>1 Minute Rest
6. Lunges - 50 lunges
>1 Minute Rest

The above example is a good example of a dumbbell program that would burn fat like no tomorrow. Not only burning fat while you exercise, it'll build some muscle as well. Having more muscle, means an increase in your resting metabolism, which means more fat burning for you. Keep up this simple dumbbell workout for 6 weeks weeks, and you'll be amazed at how easy the fat melts away.


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Article Source: http://EzineArticles.com/?expert=Douglas_Xavier

How to Burn Belly Fat and Love Handles Fast - Get Killer Results With This 10 Minute Workout

1. Feet together, jump over a line or rope laid flat on ground. Continue for 60 seconds. Land on the balls of your feet.

2. Steps. On a step or box, step up and down as fast as you can, continue for 60 seconds.

3. Jog on spot for 60 seconds.

4. Sit ups, lay on you back on the floor, knees up, raise head and shoulders with arms extended to reach knees and lay back, repeat until 60 seconds has passed.

5. Star Jumps, stand with arms by sides and feet together. Jump up with arms and legs spread eagle, return to stance, repeat for 60 seconds. This is a bit difficult, but is a great exercise to burn belly fat and love handles fast.

6. Skip. With a skipping rope, one jump per rotation. Keep thinking I am fat burning machine.

7. Press ups, legs extended behind you. Place hands should length apart, push your body up and down. Fit as many as you can in the 60 seconds, because you are a fat burning machine.

8. Squat thrust into a push up, stand with feet shoulder length apart arms straight by your sides. Squat down, head forward, hands to floor in front of feet. Push legs back behind, into a push up position, preform a push, return to squat and stand. Repeat.

9. Squats. Stand with legs shoulder width apart, extend arms forward. Contract stomach muscles, slowly lower into a sitting position. If you can, lower your butt until it is in line with your knees, at a 90 degree angle. Make sure knees are behind toes. Keep weight on heels and raise in to starting position. Don't lock knees when you are in stand position and repeat, this is one of the best exercises to burn belly fat and the love handles.

10. Repeat step 6.


This workout can be achieved in ten minutes each day, burning at least 150 calories. To achieve maximum effects alternate the exercises routines. This is the exact routine which will burn belly fat and get rid of love handles fast, warm up before and after the workout. Discover the ultimate guide on How To Burn Belly Fat And Love Handles, learn what foods will turn your body in to a Fat Burning Furnace. Honestly I lost 11lb in less than two weeks with the tactics revealed in Fat Burning Furnace. Don't forget you are a Fat Burning Machine.

Article Source: http://EzineArticles.com/?expert=Ray_J_Grouve

The Best Workout for Fat Burning

Take a look around your average gym. You will notice people doing various forms of exercise and cardio training.

What you will NOT notice is people doing more than one style of cardio training. In fact 95% of people at the gym will stick to one form of cardio exercise. Whether its long slow boring cardio, sustained cardio at a faster pace or high intensity interval training.

What these very people fail to realize is that in order to get the best workout for burning fat you have to combine different styles of cardio.

Now first lets take an in-depth look at the different types of cardio practitioners:

Bodybuilders believe that medium or high intensity cardio burns muscle tissue so they resort to long slow boring cardio on an empty stomach to burn fat. The upside of this type of cardio is that it effectively uses fat as a fuel source. The downside with this format is that because the intensity is so low you burn relatively few calories even when exercising for long periods of time.

Traditional Cardio Junkies only do lengthy cardio at a quicker pace for 20, 30, or 45 minutes successive at hopes to burn off any extra calories they ate that day. This kind of training burns more calories than low intensity cardio but most of the calories burned are from carbohydrates. After a cardio workout in this nature your body wants to refill all of the depleted carbohydrates. As a result your body naturally craves sugar. This is why most people that do this kind of cardio never lose any fat. They burn 400+ calories or so only to eat it all back.

Interval Training Fanatics swear by high intensity interval training as the only acceptable form of cardio. They see lower intensity cardio as a complete waist of time. HIIT is amazing at:

1. Increasing your metabolic rate
2. Elevating your bodies natural fat burning hormones (Human Growth Hormone)
3. Triggering the release of your bodies fat cells into your bloodstream.

The only downside is that if this type of training is not followed by additional exercise all of those fat cells that were released into the bloodstream crawl right back into the fat deposits.

So What is the Best Workout for Burning Fat?

The Ultimate Fat Burning Workout

5-10 minutes of a warming up - jump rope, light jogging or dynamic exercises

HIGH INTENSITY INTERVAL TRAINING on a treadmill, recumbent bike, rower, or stair-mill: 12-16 minutes total of short burst of intense exercise alternated with periods of active rest

LOW INTENSITY CARDIO: 20-30 minutes of slow and steady cardio such as walking on a treadmill at 4mph with a 3 degree incline.

How does it work?

The intense exercise forces your body into a fat burning state. Most people call it a workout here and let the released fat cells go right back into your bodies fat deposits. Not us. Were going to exploit the fat burning state we're in and follow the intervals with low intensity cardio to burn off as much fat as possible.

Interval Workout Options: These are just a few options. Feel free to experiment with your own work to rest ratio's.

1. 30 seconds of work / 90 seconds of rest x 8 times = 16 minutes

2. 30 seconds work / 60 seconds rest x 10 = 15 minutes

3. 30 seconds work / 30 seconds rest x 12 = 12 minutes

4. 60 seconds work / 120 seconds rest x 5 = 15 minutes

5. 60 seconds work / 90 seconds rest x 6 = 15 minutes

6. 60 seconds work / 60 seconds rest x 7 = 14 minutes

Workout Notes:

No food three hours before the workout for maximal fat burning effect. As a result of doing your workout in a fasted state your going to burn up to 3x more fat. I also recommend not eating for at least one hour after your workout. The high intensity intervals boost your bodies natural fat burning hormones (HGH). Once you put food in your body your insulin levels increase and your HGH levels decline.

If performing intervals on a treadmill with less than 60 seconds rest than put your feet on the sides of the treadmill during the resting portion. It will take too long to switch speed. For the intervals only use a machine that you can really push yourself on.

Lastly if doing the intervals on a treadmill you can build up to your max speed. So if your doing 60 seconds of exercise alternated with 60 seconds of walking and your max speed for 60 seconds is 10mph then you can do your first interval at 7mph and increase the speed by 0.5mph every interval.


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Which Workout Machines Burn the Most Fat?

Fat burning is one of the biggest topics of concern for people across the world. With heart disease mortality rates and obesity numbers at epidemic levels, which, includes children as young as 5 years old, weight management is something everyone should be concerned about.

Those that struggle with weight tend to try every new fad diet that hits the health scene. From drastic methods of eating only cabbage soup for a week to eliminating carbs we try anything and everything to shed those unwanted pounds.

But, often, people overlook the only method that always has and will continue to work for long term and permanent results, a healthy diet and regular exercise. Simple and effective, it just plain works.

There are many choices in exercise options, and machines are typically the venue of choice to burn off unwanted fat.

Workout machines cause quite a bit of a stir in conversations across the globe. Certain people perish the thought of having to climb aboard one of these monstrosities to do an arduous hour and a half workout, while others rely on them to melt away esteem-threatening adiposity. Whether you want to admit it or not, machines have made their mark in the fitness industry and they're here to stay.

If you have your mind set on burning fat, then there certain things you need to take into consideration. Honestly, ALL cardio machines help you burn fat, regardless if it is a treadmill, bike, elliptical training, stair climber, rower or arc trainer. The problem is, you may not like one machine or you may not be able to use a certain machine because of physical complications.

For example, if you experience lower back pain, running on a treadmill is off limits. The impact from your feet pounding on the track will send shockwaves of pain through your lower spine like a tornado ripping through the plains. In this case you are better served hopping onto a recumbent bike that has a bucket seat and backrest.

From a pure calorie perspective, you need to think in terms of what work your body is doing while you are on the machine. It should come as no surprise to you that the more of your body that has to work, the more calories you will burn.

When you run on a treadmill, your arms and legs are moving freely and you are not holding on to any supports or rails. At least, you shouldn't be! This causes you to do more work than sitting on a bike pedaling, so it burns more calories. A 180-lb person, running at 6 mph burns nearly 410 calories in 30 minutes. If this same person transferred this to an elliptical trainer, he would burn about 365 calories.

You also need to take certain variables into consideration. A manually operated treadmill is going to cause you to burn anywhere from 20 to 30% more calories than a regular treadmill.

This is because they are set at a slight incline throughout and you have to use a lot more force to move the track beneath. When you are using a regular treadmill, all you have to do is set the speed and keep up with the oscillating track below.

You also have to take speed and resistance into consideration. If you were to walk briskly on a treadmill for an hour, you will burn a decent amount of calories. But if you get on an exercise bike, turn up the resistance and do intervals for an hour, you will burn a lot more calories. The same would apply to a bike, stair climber and so on.

Regardless of the machine, it's more a matter of training the right way to burn the most fat. You need to be consistent, you have to work out on most days of the week and you have to pay strict attention to your intensity.

As mentioned earlier, intervals are definitely the way to go. Simply alternate your intensity back and forth between high and low for the entirety of your workout. Not only does this burn more calories, but it also boosts your metabolism. And it doesn't matter if you use a treadmill, elliptical, bike or stair machine. The end result will always be the same. If you get bored easy, try using multiple machines in the same workout. Use the walk from one to the next as your low intensity intervals.


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