bench

FITNESS:

If your goal is to lose weight and burn fat, one of the staple workouts you use will be cardio training sessions. While cardio session workouts are one of the primary ways to burn extra calories, it is not the only way to burn fat. Building muscles will also help you burn fat. You will achieve better results, by including several strength training and weight lifting fat burn workouts each week.

With each pound of new muscle you gain, your body naturally burns 50 extra calories each day - so if you just put on 5 pounds of new muscle mass, you will be burning an extra 250 calories every single day. This is roughly equivalent to running (at 6mph) for about 23 minutes. Imagine that, doing nothing and still burning those extra 250 calories every single day - without doing those 23 minutes of cardio.

The strength training exercises you select for your burn fat workouts should involve using mostly free weights, and some weight machines. You should focus on the most effective exercises (compound exercises) such as bench presses, squats, military presses, lat pull downs, and dead lifts just to name a few. Performing compound exercises such as these recruits the largest number of muscle groups and muscle fibers.

You should aim to use around 80% to 95% of your one rep max weight, which should allow you to perform sets in the 6 rep range, roughly. One of the biggest strength training myth is that "high reps and low weight" works to tone up - that's just not true. Using a heavy weight and performing lower number of reps will provide the real stimulus and stress that forces your muscles to adapt and grow.

By lifting heavy weights, you will build lean muscle mass, increase your metabolism, and ultimately burn more body fat. How about strength training to burn fat for women? After all, most women do not want an overly muscular physique, or large muscles. This same principle of building strength and muscle for burning fat also applies to women as well.

However, there's no need to worry about building over sized muscles - there are fundamental differences between men and women that even with similar fat burn workouts, females will not build muscles to the same degree that males do. So if you're a female and are looking for ways to increase your fat loss, you will also benefit from adding weight lifting to your fat burn workouts.

When it comes to your workouts, remind yourself again that what you are after is fat loss, and if you apply the above fat burning tips to your burn fat workouts, you will be able to permanent fat loss. Start your fat loss program on the right track, and learn the real method behind true fat loss, and keep the fat loss permanent.

You might think that the abdominal crunch is the best exercise to lose belly fat. You're probably doing hundreds of crunches, different types of crunches, every day and wondering why you still have a fat belly.


While crunches are great for toning your abs, they won't do a thing to "uncover" them from under the layer of fat on top them. There is no such thing as "spot reducing." By working out a specific part of your body, like your abs, you won't just lose fat over that part of the body. You may get stronger, which is great, but you can do a million abdominal crunches and still have fat covering your belly. In order to lose the fat in your midsection, you need to burn fat at an increased rate so that you lose it everywhere.







The best exercise to lose belly fat is, believe it or not, any strength training exercise that targets the big muscles of your body. Why? Because the big muscles make up your fat burning engine, and when toned and trained, will burn fat 24 hours, 7 days a week, from every part of your body. The big muscles of your body are those in your legs and chest. Because they are big muscles, they demand more fuel, and thus will burn more fat, leading to a tighter, more toned physique.

Examples of exercises that work the big muscles of your body are:

1: Squats
2: Leg lifts
3: Lunges
4: Bench press
5: Push Ups

Ideally, you want to exercise all of your big muscles, at least three times a week. This amounts to once every other day, with a day of rest in between. Rest is important, too, because while you're resting, your muscles are repairing themselves and getting more efficient at burning fat.

If you're a woman, don't worry that doing strength training will cause you to look like one of those female bodybuilders. The types of exercises you'll be doing, and the quantity of them will make you look leaner rather than bulkier. You need to train a heck of a lot more than 3 times a week as well as have the genetics or maybe some male hormone injections to "bulk" up.