Fast Ways To Lose Weight

Posts Tagged ‘compound exercises’

Fat burning exercises, or exercises that burn fat while you do them tend to be a low intensity long duration cardio type exercises. I believe that you are better off doing higher intensity exercises for shorter periods that emphasize building muscle, in order to get the post workout fat burn for the next 24 hours.

Long duration low intensity cardio exercises, burn fat calories while doing them and not much else afterwards. Try interval training instead, where you alternate short maximal bursts followed by active recovery periods of equal or longer duration. For instance you could sprint for 1 minute and then walk for 3 minutes and repeat this 4 minute interval 5 times for 20 minutes.

Among other advantages, you will shorten your workout time and increase the calories that you burn both during the workout and after the workout. Your body will respond by using it’s fat stores to replace the burned fuel for the next day or so. Like a V8 compared to a 4 banger you will burn more calories at rest with increased muscle mass.

If you want to look like a sprinter then train like one. If you want that marathoner look then go for the long duration low intensity cardio.

You can’t beat the clean & jerk, for recruiting a maximum amount of muscles, to burn fat, in the weight room. If you only have time to do one exercise in the gym, this is it. Think about it. Your moving a weight from the floor to overhead, 7 or 8 feet. Any other lift you’re only moving the weight a couple of feet, if that. And you’re not just pushing the weight or pulling it, you’re doing both pushing and pulling.

Try 3 sets of a weight you can do about 10 reps with, or go for time and try three 60 second rounds and see how many reps you can get in each round. Either way this is one killer workout.

For those of you who don’t know what clean and jerks are, it’s sort of like a deadlift, an upright row and a squat press all rolled into one. There is a technique to doing olympic clean & jerks, and I’ll leave that to those guys. I tend to do them in a way that they can be done for reps, so an olympic lifter might not like my form, but I’m not doing it for competition either.

To burn fat, stick with the big compound exercises that work the whole body. Clean & Jerks, squats, deadlifts, and to a lesser degree, pullups, dips and benches. For instructions on these exercises, and others, check out, the No Nonsense Muscle Building program by Vince Delmonte.

For a total body workout that requires a minimum of equipment and time and a maximum of full body muscle recruitment, I recommend, Turbulence Training. You will learn bodyweight exercises that you can do at home. Craig Ballantyne will set you up with workout plans that focus mainly, but not entirely, on bodyweight exercises to get you moving, and burning calories and building muscle, without having to join a gym or buying a lot of equipment. Turbulence Training will show you that bodyweight exercises can be the best fat burning exercises.

And of course none of this will do you any good if you don’t eat a clean diet. You can’t out train a bad diet, but, a clean diet will make up for a poor training plan. It’s pretty easy to down that 1,000 calorie pizza in a few minutes. You will never burn it off that fast. You can do all the fat burning exercises you want, if your eating habits are bad, you will never get the ripped look you are after. You might get stronger though.

Try out those clean and jerks for 3 sets of 10 and see how you feel and know that all that work might have burned 50 - 100 calories. You’ll think twice about what you shove down your gullet.

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To get big biceps you need a diet plan as well as a training plan. Let’s assume you already have good eating habits. Your eating quality natural foods 5- 6 meals a day, about every 3 hours, with good ratio of lean protein, carbohydrates and good fat at every meal. Drink at least half your bodyweight, in ounces of water, every day.

Your weight lifting routine should consist of doing your big compound lifts first. Exercises like, squats, deadlifts and clean and jerks will stimulate growth hormone production, to better cause muscle growthh.

I recommend using free weights over the machines, because they wiil recruit other stabilizing muscles for control, making them more functional than the machines. You will use your arms when you do your compound exercises, so they’re going to get worked even without doing isolated arm esercises.

When your doing a pulling move, such as rows or pull ups, your biceps are getting work in assisting in those exercises. You will not perform well on your compound exercises if you do your isolated arm exercises first. Use your isolated arm exercises to finish up and polish the arms after you’re finished with the compound exercises.

There is a technique called, pre exhaustion training, where the aforementioned plan is reversed. If you do an exercise first that tires out the supporting muslce in the arms, then the main driver of the movement, will be required to do more work, since it’s helper has been pre-exhausted. For instance: you could work your biceps or triceps before doing pull ups, rows or bench presses. The theory here is that your lats or pecs will have to work harder if your biceps and triceps are pre-exhausted. It sounds like a good idea, but, does it really work? Try it out and see what you think.

You’re done with your big compound moves and now it’s time to get big biceps and do your isolated arm exercises. Work your ams from various angles, but don’t overtrain them. I like to do a standing curl to hit the middle portion of the biceps; a decline curl (about 10 - 20 degrees off vertical) for my biceps to get it in the stretched position; and a concentration or spider curl to really hit the peak contraction point. Do these all palms up.

I would superset the above with three position triceps exercises. For example: a standing triceps pushdown for the middle position, a triceps kick-back for the peak contraction position and an overhead triceps extension for the stretched position.

Choose what position you wish to work that day; middle , stretched or peak contraction and just do 3 to 4 supersets of that position that day. When it’s time to do arms next, work a different position,. And don’t forget a few reverse curls to warm things up.

To hit the brachialis muscle under the biceps and maintain good balance in the arms, turn your hands palms down. The brachialis works when your hands are palms up or palms down, it is the workhorse for flexing the elbow. When you turn your palms down you kick the biceps out of the equation and concentrate on the brachialis. The biceps will be pushed up and look larger if you hypertrophy the muscle under it, the brachialis.

I can’t emphasize enough the importance of good nutrition, without it, you may get stronger, but, you’ll never get the lean muscularity you’re after.

Eat well, work hard, get green!

Article by:

Kurt Williams

http://www.leanphysiquesecrets.com

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