Exercise.
You’ve probably been supposed to do it since you can remember, but you might just not have done as much as you’ve needed or you want to learn what are the best ones to lose weight and slim down your figure.
Well, there are lots to choose from.
You can search on Google for guides, look on YouTube for inspirational videos and tutorials to show you want exercises and techniques to do to burn fat from your body.
You’re looking to burn fat, so that means not doing any jogging outside.
That’s LISS (low intensity steady state) cardio and while it’s going to get you breathing quite rapidly at first and it’ll get you sweaty, you won’t tend to see too much of an effect on fat burning (apart from some loss of retained water weight when you start exercising).
As the leading personal training company in the Blackburn area here are our suggestions:
The Lunge
This is where you place one foot in front of the other and stride down into a bending position.
It’s great because you can use your body weight to put strain on your muscles to work harder.
This trains the larger muscles in your legs and your glutes (your bum) and firms up everything overall.
You’ll also find that you’ll be out of breath when you first start doing theses (and some people find that they keep out of breath as they keep doing them, but at a reduced intensity), so they have a great cardio effect.
Much like many strength training exercises we do with our personal training clients.
The Squat
This is the big daddy of lots of exercises out there and one where when people get DOMS (delayed onset muscle soreness) where your muscles ache and you can’t walk too well.
That’s because the squat (known in the health and fitness industry as the back squat) works all of the muscles in your lower body.
As these muscles are the biggest ones in your body it’s important and sensible to tired them out and work them hard.
This is good because once they are worked hard your body needs to repair the muscle to make it stronger (not bigger, so don’t worry about it bulking you up ladies) and it takes a lot of energy to keep doing this over time.
That’s why we advise all of our clients to utilise the squat in their exercise programme.
Mountain Climbers
These are a great cardio-based exercise and you can use them wherever you are. There is no need to have any equipment, be at the gym or have any special instruction.
They will get your heart pumping and cause you to become out of breath, but that is a good thing.
Tabata
Tabata cardio training is a form of HIIT exercise. It’s based on having short interval bursts of energy followed by less intensity (but still continuing to keep going).
You can do Tabata training with battling ropes, a sled or even other pieces of equipment (as well as no equipment by doing sprints!).
You can also do body weight exercises with squats, lunges, pushups and other large muscle exercises.
The usual layout is:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds of this
We’ve bought some audio Tabata training audios that we use when training with Tabata with clients. This is especially helpful if you want to shed the pounds and burn more body fat.
HIIT Exercises
HIIT (high intensity interval training) exercises are in abundance. We could list them all here, but that would be an exercise list that could go on for miles.
These can be performed on cardio bikes, rowers, with a sled or even with a hill near your house by doing sprints. It’s about having high intensity all out speed for 30 seconds or so followed by around 1 minute of slower intensity and then switching between the two.
This form of exercise really engages your brain and the muscles and gets your body working.
Interested in getting more of the right exercises to help with your fat loss and based in the Blackburn area? Then head to this page and book in for your free consultation.