The exercise comprises of an assortment of simple dynamic and static physical movements. No external weights or equipment is used other than a towel or mat. The strength and flexibility of the individual's body is enhanced through the resistance weight of his own body. Calisthenics is also very effective for fat loss as well.
With exercise patterns that include sit-ups, crunches, push-ups, pull-ups, squats, calf-raises and dips, all of which are intended to make the body more flexible and naturally enhance the metabolic rate. Weight loss follows as an obvious result.
Calisthenics can be categorized as a part of strength training regimen. The principle in strength training exercise is that it strengthens the muscles through weight training and helps you to fight against those extra pounds effectively. Be it a regular exercise like using a stationary bike or running, the body utilizes the oxygen of the body thereby strengthening the heart and the lungs.
Strength training can be further made effective and the fat burning process can be accelerated when it is concentrated within a particular fat burning zone or intensity. As you train your abdominal muscles, you stand to lose the layer of fat that is covering them. You therefore achieve what is known as the six-pack abs proper nutrition and training to help you in accelerating fat loss from all target areas.
Thus it offers you a better shape accompanied by resounding confidence. Well as you work on the abs, you achieve a strong and toned core. Core is considered to be the crux of all your body movements. You get to build your base which leads to an enhanced power and strength in all you associated body movements.
Cardio exercises when done in the morning are considered extremely effective since it uses up the stored body fat thereby aiding you in fat loss. In order to reach the fat burning zone, you need to go by the following formula: age-(220) multiplied by 0.65-085. For instance a 20 year old healthy adult requires a pulse rate around 130-170 beats/minute to be in low to moderately high intensity fat burning zones. Using a standard of burning 10-15 calories /minute a typical 30 minute workout would burn 300-450 calories.
- You can select any group of whole body movements for at least 30-60 minutes each session. Select a type that is body and temperament suitable (i.e. non-impact vs. impact)
- You can workout 4-6 days a week. (7 if you're impatient or an over achiever!).
- You must get your heart rate into your "Training Heart Rate" range (65 %-85% age adjusted range) for the best training effect. This version will also show total calories burned and average heart rate per session. (M2 120-180 bpm) Great tool!
- You can burn 5-10 "Starting", 10-15 "Moderate" or 15-20 "Extreme" calories per minute/per session from start to finish! After 5 minutes check to see if you have burned enough calories 25-50, 50-75 or 75-100.
- You can strive to beat each session by 1 or more calories as your HR monitor.
- You can do 1-2 workouts per day. One in the morning and one at night.
I am going to give you my thoughts and opinions on my preferred method of fat loss. I just want to be truthful and direct about my experiences.
A typical day for me includes meeting my clients for their weekly workout sessions and motivational chats. I also have an opportunity to talk with potential clients. Each day I talk with men and women about one thing: fat loss.
I provide the same speech day in and day out. I do not mind this. In fact I wake up each morning thrilled and excited to spread the word- the gospel of fat loss. Many of my potential clients are surprised by my opinions.
I am going to ask you for something. I am going to ask you for the same exact thing I ask potential clients- try my advice for a few weeks and then make a judgment.
There's nothing for you to lose except some unwanted and unhealthy fat. If I am wrong in my advice then simply stop the recommendations. If my advice helps you then keep going. Learn more about me and why I am one of the few personal trainers that actually has an opinion about the best fat loss method.
Here's the thought that shocks my potential clients: limit your cardio and increase your strength training.
That's it. Sounds simple and, if I am to tell the truth, it is simple. This very basic concept causes many people to think I've lost my brain. After all isn't cardio the ultimate fat burning workout? Nothing beats 45 minutes on the treadmill. Right?
Wrong. The reality and cold hard truth is that strength training is the best and surest way to increase your metabolism, burn fat and sustain long term weight loss. Cardio is important, but not nearly as important as many Americans believe it is.
Use the following advice at your own risk. It's worked for me and my clients. It has been one of the few ways folks lose fat and keep it off. Before I divulge a sample program let me say one more thing to tempt you- a pound of muscle burns 5 calories per day. A pound of muscle burns 50 calories per day. Simply adding 5 pounds of beautiful, lean and toned muscle equals an additional 250 calories burned per day. Pretty impressive.
Sample Weekly Routine (warm up before all exercise sessions):
Monday and Thursday: Participate in an upper body strength training routine. Consider doing 3 sets of 8 reps for all upper body muscle groups. Add 10 minutes of medium intensity cardio when you're done with the weights. Follow with a cool down.
Tuesday and Friday: Participate in a lower body and abdominal strength training routine. I enjoy doing 3 sets of 8 reps for all lower body muscles and the abs. Add in 10 minutes of medium intensity cardio after the strength training. Follow with a cool down.
Wednesday and Saturday: Toss in a 20-25 minute interval cardio program. Work at a ratio of 2:1 (1 minute easy intervals followed by 30 second higher intensity intervals).
Sunday: Rest day
Before I opened my own business I would train clients in regular gyms. I always saw members, particularly women, doing long cardio sessions. After years of experience and personal transformation I began suggesting these members give up on so much cardio. I asked them to consider weight training.
Most looked at me and laughed. Women were deathly afraid of touching a dumbbell, and if I were lucky enough to get them to consider the outrageous idea? they did not want to lift a 10 pound weight for fear of bulking up. That won't happen! I have spent years trying to educate the public about strength training.
Take the next few weeks and focus on the above program. Do not fear the weights. Lift heavy and push your muscles. Your muscles should be fatigued by the last few reps of each set. Always maintain perfect form and always have complete control over your workout.
Cardio is wonderful. Nutrition is vital. Strength training is the master of fat loss. Whether you have a few pounds or 70 pounds to lose, strength training is your answer. Go ahead and give it a try. Talk with a personal trainer if you need additional help and always ask your doctor if it's okay to start a fitness or nutrition program.
Each pound of muscle you have burns 50 calories per day. Imagine adding a few pounds of muscle. You'll have the perfect body you've always dreamed of- lean, toned, cut and always burning fat.
Both Emile Jarreau & Lynn Vandyke are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Emile Jarreau has sinced written about articles on various topics from Fat Loss, Strength Training and Fat Loss. " href="http://www.m2fitness.com/">. Emile Jarreau's top article generates over 6600 views. to your Favourites.
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