Are you wondering just how to burn fat, not muscle?
Well in this section I will share the best tips I have to help you learn how to design your own burn fat workout routines and special belly fat exercises.
One of the reasons many people quit their workout routines is because they choose routines that are hard and they don’t stay motivated.
This is why you should take the time to design your own personal routine – it will better ensure that you stay motivated and stick with it.
This step by step how to guide shows you how to burn calories and how to exercise to burn fat fast!
It can be difficult to choose a workout routine and stick to it. Below are a few steps for how to design your own workout routine.
1. Make it Fun.
Believe it or not, working out does not have to be boring or a dreaded daily activity. It can actually be fun.
The trick is to research various types of workouts and exercises and choose activities that you find fun.
For example, sign up for a zumba class if you enjoy dancing/kickboxing. Or, if you enjoy swimming, start swimming on a regular basis.
There are plenty of activities that you can do that will also provide you with a good workout.
When you are having fun working
out, you’re more likely going to stick with it.
2. Plan Less than You Think You’re able to do.
A lot of people design a workout schedule that looks good on paper, but when it comes down to it, they aren’t able to keep up with it.
So, take what you think you can do and downsize it by about 30 percent.
This will help ensure that you’re able to stick with the routine you’ve designed.
You can always add
additional activities/exercises if you see you’ve got the time.
3. Keep it Interesting.
It’s just a fact of life that we all get bored of doing the same old thing over and over again. The same is true for workout routines.
This is why it’s important that you keep things interesting by mixing in different activities every couple of weeks.
If you’ve been working out at home, switch it up by adding a group exercise class into the mix.
There are a lot of ways that you can switch things
up regarding your workout routine so that you don’t get bored and unmotivated.
4. Schedule It!
Finally, if you want to stick to your workout routine, you need to write it down in your calendar.
Most people treat their calendars like a “to-do” list and if you don’t have your workout plans scheduled, then you’ll see extra time to do something else.
You need to prioritize your workout time just like you do your job or a lunch date with a friend.
Additionally, don’t be afraid to share your plans with a friend or co-worker.
Telling other people what you’re planning on doing will help you stay motivated to follow through with it.
If you follow the steps above, you’ll find it easy to create a workout routine that you like, which means you’ll stay motivated and be more likely to keep up with it.
This should be your goal, because staying fit is a long-term goal – so you better make sure you enjoy your workouts!
Believe it or not, it really is possible to get in shape from home.
Many think you have to go to a gym and take classes in order to get the results they want, but this isn’t true.
Below are some good at-home exercises you can do to achieve your fitness goals.
1. Get out the jump rope.
Many of us jumped rope in our elementary P.E. classes and haven’t touched a jump rope since.
However, this is one of the best workouts you can get.
Not only will your cardiovascular system be worked thoroughly, but so will the muscles in your arms and legs.
Now, you aren’t off-the-hook because you don’t have a jump rope…you can use an invisible jump rope to get the same results!
2. Do some push-ups.
Although push-ups may not be the most fun exercise to do, they are quite effective for toning muscles in your arms, back, chest and abdomen.
There are three different types of push-ups that you can do to keep things interesting. The first is the tradition push-up, done from the floor.
The key to these push-ups is to keep your back straight and your arms shoulder length apart.
Wall push-ups are another form of push-ups, but are mostly used to build the upper body muscles.
The diamond push-up is done with like the traditional floor push-up, except your hands are together with your fingers creating a diamond shape.
Changing the position of your hands will increase the difficulty of the push-ups and improve your workout.
3. Start lifting weights.
You can purchase a basic set of weights for about $40 and can use them to do pretty much anything you can do at the gym, but from home instead.
It is possible to work most of the muscles in your body with a set of weights.
Exercises such as shoulder presses, bell presses, raises, dead lifts, curls, rows and more will help you do this.
4. Time to squat.
Working your lower body can be done from home to. Squats are a great way to work your lower body out.
Many people forget about their lower body when working out, but the truth is that by focusing on your legs and other lower body muscles, you can actually increase your body’s metabolism rate which will increase the amount of fat your entire body burns!
When you start doing squats, make sure that you are focusing just as much on going up as you do on going down.
Make sure you go up and down at the same speed slow speed to get the most out of the exercise.
Okay, so many people dread working out because they don’t like committing to long workouts.
Sometimes 30 minutes even seems too long.
So, how are these people supposed to exercise? By using the 10-minute workout method!
If you’ve ever done much research on working out, then you’ve probably found studies claiming that just 10 minutes of exercise helps the body tremendously.
The 10-minute workout method is a method of working where people workout for just 10 minutes several times a day.
When to Work Out
If you work outside the home and are restricted at work, then you should probably work out once before work, at lunch and then once after work – each session only lasting for 10 minutes.
Now, if you have more freedom with your work schedule, then you can choose to do the workouts whenever you wish.
Who knows, with a liberal schedule you may be able to work out 5 times a day!
How to Work Out
This really depends on what you want to achieve with your workouts.
If you want to lose weight, then you need to be doing a couple of workout sessions that focus on cardiovascular.
For instance, you can run/jog in place or jump rope.
If you are looking to tone your muscles, then you should throw in a couple of muscle building sessions.
You can do this with or without weights. Lifting weights or using resistance bands are great for this.
Or, you can do push-up, sit-ups or squats too.
Try It Out
You may be a little skeptical about this whole 10-minute workout method and how well it really works.
It’s understandable that you don’t want to waste your time doing something that isn’t going to produce results. So, why not just give it a 30-day trial?
Most people can commit to anything for 30 days. So, make the decision to do three 10-minute workouts every day for 30 days.
More than likely, you’ll begin to feel better and have more energy after just a week or two of doing the workout sessions.
During your trial period make sure you pay attention to whether or not your breathing improves over the 30 days and if you’re able to last longer during the workouts (push yourself harder).
Finally, once at the beginning of the trial period weigh…then, at the end of the trial period weigh again.
This will give you an idea of whether the workouts worked for you or not.
You can always measure yourself at the beginning and end of the trial period to keep track of the inches you lose too.
While you may have a goal to burn belly fat, you should understand that you can’t just burn fat in one area at a time.
You are going to have to burn fat throughout your entire body in
order to reach the belly fat you’re unhappy with.
Below are three steps that will help you reduce your body’s overall fat while slimming down that unsightly belly fat.
1. Determine what your maximum heart rate is.
The first thing you need to do is to determine what your maximum heart rate is.
How fast will your heart beat if you are pushing yourself to the max?
Knowing what your maximum heart rate is will help you be more successful in your fat-burning exercises.
2. Use 70% of your maximum heart rate when exercising.
First, if you want to burn belly fat, you will need to start exercising regularly (at least 3 times a week).
However, for you to burn fat, you will need to reach 70% of your maximum heart rate during your regular exercises.
It’s important that you focus on the 70% and not the actual amount of time you spend exercising because everyone is different.
You may be able to run for an hour at 70% whereas someone else may only be able to run for 30 minutes.
So, concentrate on keeping your heart rate up during your workouts and not so much on the time.
In time, you’ll be able to increase the amount of time you work out for.
3. Reduce calories and sodium.
Losing your belly fat will require you to do more than workout several days a week.
You will also have to reduce the amount of calories you eat in a day and you will also need to watch your sodium intake too.
It’s important that you don’t try to cut it all out at once.
Start with small steps – say eliminating a few high-calorie foods from your diet each day.
Then you can concentrate on reducing the amount of high-sodium foods from your diet. Why sodium?
Sodium causes our bodies to retain water, which are stored in our fat cells within our bloodstream.
Therefore, the more sodium you ingest, the higher blood pressure and fattier cells you have.
When you apply the three steps above on a regular basis, you will find that your belly fat will slowly “melt” away, as will your overall body fat.
So, there’s no need for you to spend a lot of money on weight-loss programs/systems – just do the steps above and stick with it!
Most men dream of having a great set of abs. After all, aren’t girls impressed with six-pack abs?
The problem is that a lot of men don’t know how to go about getting the abs they dream of.
Below are some simple steps that you can take to build your abs and reach your goals.
Change Your Diet
The first thing you need to do is dramatically reduce the amount of fat in your daily diet.
This means to stop eating fried foods, fast foods, fatty meats and all other foods high in fat.
Once you’ve cut out most of the fat from your diet, start replacing those foods with foods high in protein.
Protein helps body muscle rebuild after working out. If you’re getting your protein from meat, the meat needs to be lean and as oil-free as possible.
Start paying attention to the foods on the Glycemic Index and choose foods that are low on the list.
These foods will help assist your body in managing its insulin levels better.
Insulin stores fat, therefore, you need to keep your insulin levels in check to keep your body from storing extra fat.
As you begin to change your diet, you’ll begin to notice your body changing too.
You may lose weight and your stomach muscles, or abs, will begin to show through a little more clearly.
Incorporate Cardio Workouts
Now, you need to do more than just changing your diet to get the six-pack abs you dream of.
You need to start burning the extra fat and calories that your body has.
To do this, you need to start a regular cardio workout routine.
Use a stationary bike or a treadmill to work out with for 30 minutes a day for 4-5 days a week. This will get you on the right track!
Start the Ab Workouts
Obviously, if you want to get six-pack abs, you have to do exercises that focus on your ab muscles.
The most basic exercises you can do include push-ups and sit-ups. However, you can’t just do these two exercises and expect six-pack abs.
You will need to do some more advanced ab workouts in combination with the basic exercises.
One of the more advanced workouts you can do to help define your abs are leg raises.This exercise is just like it sounds.
You simply lie on the ground and raise both legs up, parallel with the floor, then raise the top leg up to form an “L” and slowly lower it back down again.
Repeat several times and then switch sides to work the other side of your body.
Finally, roll over to your back and put your feet up in the air and get your hands in position as if you’re riding and invisible bicycle.
Move your feet/legs as if you’re pedaling for several minutes.
This is a great ab workout because it works all of your ab muscles.
Many people who want to lose weight and burn fat want to do it fast.
One of the best ways to see results quickly is to use high intensity workouts.
However, these workouts aren’t easy and actually take a lot of determination and concentration to maintain.
Why? You’re entire body is going to be begging you to stop as high intensity workout work everything from your heart to your lungs to your muscles!
If you are still interested in using high intensity workouts to burn fat quickly, below are some tips to get you started.
1. Stretch and Warm Up
The first thing you should do when participating in high intensity workouts is to stretch and warm up.
This will lower your risk of injury and allow you to work out harder. Basically, you need to stretch your body for 3-5 minutes before you begin a slow warm up.
For a warm up, engage in a moderately paced exercise for about 7 minutes (stationary bikes and treadmills are great for warming up).
2. Use a Heart Monitor
The key to high intensity workouts is using 90% of your maximum heart rate during the workout.
Therefore, you will need a heart monitor so you can monitor your heart rate during the workout.
Once you reach 90% of your maximum heart rate, you will want to keep exercising for as long as you can.
This will get your body to the EPOC state (Excess Post Exercise Oxygen Consumption), which will help your body to continue to burn calories for the rest of the day.
Keep in mind that when you first start these workouts, you aren’t going to be able to go for a long period of time.
But, the more of these workouts that you do, the
longer you’ll last in future workouts.
3. High Intensity Exercises
The most common types of high intensity workouts chosen including cycling and running. Why? These are easy and inexpensive to do and most people find them enjoyable.
If you don’t like to get out in the weather, then you can always jump rope at home.
Believe it or not, jumping rope can be quite intense, especially if you haven’t done it in a while.
Another option many people with access to the water choose is rowing.
A lot of gyms have rowing equipment available that’s seldom used.
Rowing not only works your heart but it also works most of your body’s major muscles.
Exercising and motivation go hand-in-hand, it’s almost impossible to keep an exercise routine going without any motivation.
Motivation does more than get you to the gym, it also gives you the desire to continue pushing yourself.
This is why group exercises are great. They help you stay motivated and coming to class, but also help you to continue pushing yourself.
Pushing Limits with Group Exercise Classes
Many of us have exercised on our own before and have called it a day at the first sign of breathlessness or pain.
The fact is that our bodies were just getting warmed up and we could have continued to push further.
Now, what are the chances that we would have quit so easily if we were in a group exercise class?
Group exercise keeps you going when you want to quit, especially when you’ve got a great instructor. Why?
Everyone else is still going, so you’re not going to be the one to quit, right?
Another reason group exercise keeps you motivated is because when you sign up for a class, you’re making a public commitment to attend the class.
Therefore, when the day comes that you don’t feel like going, you’re most likely going to suck it up and go because you’ve got classmates who are counting on you to be there.
Basically, peer pressure is what keeps you going…and in this case, peer pressure is good!
One of the cons of exercising alone is that sticking to a schedule is hard.
There are things that come up and get in the way of exercise, which can cause you to get off schedule.
And, once you get off schedule, getting back on schedule is even more difficult.
However, with a group exercise class, the schedule is already set and will go on with or without you.
Working out on specific days at specific times will help you get, and stay, in the habit of exercising.
Types of Group Exercise Classes
The great thing about group exercise classes is that there are so many different types of classes offered.
It’s going to be next to impossible to not find something you will enjoy.
For example, if you like cardio workouts you can sign up for a cycling or treadmill class.
Kickboxing is also a great, fun group exercise class to do too.
If you want to get up and move, then a dance class may be the thing for you.
However, if learning how to wind down and relax is what you’re going for, take a yoga or Pilates class.
As you can see there are many options available for group exercise.
Therefore, find what interests you, sign up and start exercising!
As women, we have a hard time with weight loss. It’s about time we got a break.
Sadly women store fat easier than men do and have more opportunity to do so (puberty, childbirth and menopause).
But, the situation is not hopeless. Women can burn fat and make a difference to their lives and health.
Let’s start with exercise. You can level the playing field between men and women here.
Here are some of the best fat burning exercises that you can do to change your body.
Exercise is not the most fun activity but you can change that and also burn fat in the process.
Choose exercises that you like but also get the most out
1. Try dancing
The hottest exercise craze these days is Zumba fitness. This activity works because it gets the entire body involved.
And, each exercise works the core muscles so you burn fat and whittle away the midsection faster.
2. Interval training
This involves mixing cardio and weight training. Quick bursts of cardio are alternated with episodes of weight lifting often with free weights.
The process is repeated with very little rest time between since you are switching to a different type of activity.
The result is muscle confusion and greater weight loss.
3. Total body strength training
You gain more muscle when you work the entire body at one time instead of breaking it up into more than one workout.
Keep rest periods to a minimum to increase your caloric burn and build more muscle.
4. Use free weights for combination exercises
Make your efforts do double duty. First of all, free weights require more concentration to move the weight through the full range of motion.
And, when you combine a move that works upper and lower body in one movement, you get more fat burning potential for your motion.
5. Elliptical training
While it has been argued that using machines doesn’t give as much of an advantage as using your own body weight, the elliptical trainer provides an all over workout without impacting your knees and hips for those who have joint pains.
You can adjust the resistance and incline level to get a deep burn in your quads and gluteal muscles.
Also, using a machine that includes movable poles works the chest, biceps and triceps.
6. Abdominal work
You don’t have to get down on the floor either. Standing abdominal exercises work the abs easier without hurting your back.
And, you are more likely to utilize your abs throughout the entire exercise since you must also maintain balance.
Consider standing crunches, hanging leg raises, side bends and kickboxing moves.
Burning extra fat is more about working smarter than it is about working harder.
Now that you have finished these tips for how to burn fat I know that you are better equipped to start leading a healthier lifestyle.
You've learned that you can take small steps to make big changes, three things you should avoid when trying to lose weight and that you don’t have to join a costly gym but can workout at home instead.
You also learned how to get more out of your fat burning workouts by switching things up and going high intensity as well as how you can work out in as little as 10 minutes a day.
So, what are you waiting for? Don’t you have a fat burning workout to get to?
As well as working out you also need to manage and speed up your metabolism if you want to burn fat fast.
Your metabolism is not your enemy. You may have heard that it naturally slows down the old you get.
But, it doesn’t have to be that way for you.
It is important when you begin your burn fat workout that you also learn how to keep your metabolism high day in and day out.
What is Metabolism?
It refers to how efficiently your body uses the nutrients that you give it. For instance, if you eat an apple, the body needs energy to break down the fiber in that apple for use by your body.
If you don’t have enough energy available for this task, the body will use fat stores to help out.
When you think of an apple, it only has about 100 calories for the entire apple. But, let’s say that you eat about 600 calories worth of food instead of just that apple.
you don’t expend 600 calories during your normal daily activity, then
what the body doesn’t need of those calories will become stored as fat.
Your metabolism will slow down because of the excess of food you are eating if you are not using many of those calories.
When the metabolism slows down, it burns even fewer calories and stores more as fat.
How to speed up Metabolism
Is your metabolism sluggish? Does it seem that you don’t have much energy?
They say that you need to only eat when you are hungry but it doesn’t seem like you are ever hungry.
That could be because you are eating too much at each meal.
So, here are some suggestions to help you increase your metabolism no matter what age you are.
1. Know your caloric budget for the day
It will be different for each person. But, on average, a person needs an average of 1,100 calories per day to run properly.
If you can meet that need and not be hungry then you will begin to shed pounds.
Most of us can eat that much in one meal if we eat out at most restaurants.
2. Get moving
Food is only one part of the equation. You have to burn calories to burn the fat.
Exercising most days of the week for at least 30 minutes will increase your expended calories.
3. Eat fiber
The amazing thing about fiber is that it digests slowly so you don’t have to think about being hungry.
And, it removes a portion of the fat from the meal you are eating before it has a chance to be deposited as fat.
4. Eat often
Eating every three or four hours will keep the fires stoked. When the body runs out of food to digest, it begins to move slower which means less calories are burned.
If you are not starving after three hours, then eat a small meal or just a snack to keep your metabolism going.
Don’t miss any meals if you can help it. Try carrying a snack with you in case you can’t stop for a meal.
An increased metabolism is guaranteed to burn calories. When you take in fewer calories than the body will use stored fat as fuel
I have a whole section of the site here dedicated to learning how to boost your Metabolism.
It's important to lead a healthy lifestyle and exercise at least three times a week.
The goal of this guide is to teach you that you can take small steps to lose weight and that you don’t need to join a gym or workout for hours at a time to get healthy.
It is worthwhile to keep researching and reading the best information that you can find to learn how to burn fat fast and to make sure you know best how to burn fat, not muscle in your exercises.
There are also some very useful products online that can help ensure that your workout is based around how to burn calories and that also are tools to workout with or training guides to show you how to exercise in ways that ensure you are burning as much fat and belly fat as possible for your physique.html
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Back to HOME PAGE of how to burn fat workout guide
This page is designed to show you how to burn fat with appropriate belly fat exercises and the best kinds of burn fat workout programs you can design yourself.
It is simple to do once you learn how to exercise safely and effectively as a fat burn strategy.
Once you begin to practice these how to burn fat fast strategies you will truly be surprised by how easy it can be to be motivated to stick to your own designed burn fat workout.
If you follow the tips on this page you are much more likely to know how to burn fat not muscle including when you try new ways you learn for how to burn fat in stomach and torso areas.
You should continue to research and study the best guides for how to exercise to burn fat and the most effective ways for how to burn belly fat specifically, as that is usually the region that is the hardest to trim down.
Anyone who is trying hard to develop their abs to get a great six pack will be looking for honest burn belly fat how to book and instruction guides!
The good news is that once you have designed and comitted to your own belly fat exercises, and started to use the best belly fat burner equipment and resources that are most effective tools for how to burn calories and also show you how to exercise in a safe and effective way, you will not look back.
On this site I will also be publishing a belly fat free book download in printable pdf and also Kindle .mobi so that you can workout at any time in any place that you want to, to burn fat.
In the directory you will also see that I have created a big page full of information about how to do Pilates exercises as well, as that is a very popular form of exercise to also show you how to burn fat fast
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The author and the Publisher assume no responsibility or liability and specifically disclaim any warranty, express or implied for any products or services mentioned, or any techniques or practices described.
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