Best Exercise To Lose Weight » Best Exercise

Best Exercise Interval Training

admin — Tue, 03 Nov 2009 18:12:56 +0000

Last Wednesday I put myself through a tough interval workout in High Park near my place in Toronto.

Afterward I headed right back to the office and went straight to my computer to answer questions in the TT member’s area and to see how all the members were doing with their Transformation Workouts.

Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. He and I had been discussing off-day body Weight circuit training, and he wrote in this inspirational
story to share with you…

“I did the Total Body Ten Body Weight Circuit today as my day off ‘activity’. When I got to the gym there were a couple guys and a girl beginning their usual Eliptical routines…

…but I convinced them to join me in the Aerobics room and we gutted out 3 circuits of the Total Body Ten program. It was great!

What a perfect way to get some good intense activity in without tiring yourself out on a day off! We may all start a “club” on Wednesdays to do this. I think it was a great motivator doing it with other people. We all pushed each other and had fun doing it.

I highly recommend this to anyone looking for some fun activity. You could easily do it at home but I have to say that it was a LOT more fun doing it with a group!”

Mike’s right, and the Total Body Ten is a great workout that I included in the TT for Fat Loss manual to give the “go-getters” something to do on their off-days from TT. You can also use this circuit in place of regular interval training, if you don’t have access to a cardio machine. The general format of the circuit goes like this…

Easy lower body exercise for warm-up.
Moderate upper body pushing exercise for warm-up.
Single-leg exercise.
High-rep upper body pushing exercise.
High-rep Squat.
High-rep total body ab exercise.
Single-leg exercise.
Tough upper body pushing exercise.
Lower body posterior chain exercise.
Tough upper body pulling exercise.

Best Exercise to Burn Belly Fat

admin — Tue, 03 Nov 2009 17:21:00 +0000

I often get asked, What’s the best way to burn fat and lose my belly? People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals. Cardio is not the best way to burn fat. Intervals are a better fat burning workout to burn belly fat.
With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I’m pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I’m going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don’t have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

That’s why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.

We just don’t have 6-8 hours per week for exercise, nor do we need it. If you’re a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Having said all that, the bottom line for getting a better body is…

Use body weight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I’ve structured my system so that you are in and out of the gym in 45 minutes, three times per week.

You’ll do 5 minutes of body weight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn’t prepare you for anything except more walking on a treadmill.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we’ll use basic exercises, and sometimes even more bodyweight exercises, depending on the client’s goal for muscle building.

And finally, we’ll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that’s the workout. Again, about 45 minutes total.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn’t build a better body.

In fact, there are a few “dark sides” to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn’t build a better body. It might even leave you hurt!

So if you want to burn belly fat fast, drop the slow cardio and try interval training. Use strength training to sculpt your body and boost your metabolism. You’ll be shocked at the results from this new way of training to burn fat and lose that belly!

Best Exercise 7 Day Fat Loss Guide

admin — Sun, 25 Oct 2009 20:22:01 +0000

You might not know this, but I’m a picky eater. I didn’t eat salad, yogurt, or spinach until I was 21. And I didn’t eat avocado or asparagus until after 25. Now, as you know, they are part of almost every day’s meals. So if I can improve my diet, you can too!

Here’s some tips on eating better, along with a complete 7-Day guide to Fat Loss with lots of secrets to get the most fat burning results in the least amount of time.

Sunday
Okay, picky eaters, you’ve got some work to do. Your goal this week is to try one new fruit and one new vegetable.

C’mon, you can do it!

And don’t forget to get at least 30 minutes of fun, easy activity. I’ll be walking around London before I fly back to Toronto tonight.

Monday
Do your TT workout and add a 6-minute abs workout at the end.

Tuesday
If you are up for a challenge, try the TT Member’s weekly workout competition. Each week we come up with a new challenge that every TT Member can try. You’ll find this week’s program on the TT Forum. It’s tough, but still appropriate for most folks to do on their off-days (unless you are a beginner).

Wednesday
After today’s TT workout, take 5-10 minutes to lie down, and breathe slowly and deeply from your belly. Just relax, focus on the breathing, and inhale and exhale some of your stress away. You’ll be amazed at what this simple 5-minute break can do for you.

Thursday
Get 30-minutes of light activity and include an extra round of all the stretches from your TT manual. For desk workers, do an extra 30-second stretch for the chest, hip flexors, and hamstrings.

Friday
Finish off your TT workout with a round of 3-minute arms – or two if have time. If you have Halloween duties, then do your workout on the weekend and spend today walking the kiddies around the ‘hood.

Saturday
Get rid of all the Halloween junk that you don’t need to have in the house. Tell your kids to hide their candy. Give away the extra chocolate bars and chips that you didn’t hand out on Friday.

Get rid of the junk before you eat it. And don’t feel bad about throwing it in the garbage. It’s called “junk food” for a reason.

Now that’s a proven 7 day plan for fat loss.

Best Exercises for a Better Butt

admin — Sun, 25 Oct 2009 00:49:00 +0000

No matter if you are a guy or gal, you want exercise to help you build a better butt.

I remember when I first realized how much women cared about guy’s butts. I was in University, working as a trainer, and heard through the “grapevine” that one of the trainers thought I had a great butt.

My first reaction was, “Huh? Girls care about guy’s butts? And here I’ve been wasting my time on my arms and pecs”. So after getting over that shock, my next thought was, “Hmm, so what am I doing right? And how can I keep this information all to myself so no other guys knows about it!”

So I went through my workouts, analyzing each leg exercise for maximum “butt boosting”, and came up with a list of 5 exercises that are essential to building a better butt, especially someone who wants a more athletic type of workout and body.

After all, I trained “athletically”, not with bulking bodybuilding type workouts. And as the trainer who designed workouts for the female basketball team, I could “see” that those workouts were building better butts for girls as well!

And no, these workouts don’t involve any stupid machines like the “butt blaster” or the machine that looks like it should only be found in an OB-GYN clinic.

The exercises are going to be working the glutes and they will all be done standing up. The first exercise is the squat, using a slightly wider than normal stance – as that allows you to push your hips back more which helps you work the back of your legs more when you squat. Push your hips back, squatting down, squeeze your glutes and come back up.

Next is a split squat, one foot forward one foot back. Drop your hips straight down and then squeeze the glute and quad to come back up.

Next is the reverse lunge, step back, drop hips down and squeeze glutes to come back up to the start position.

Next is the step up, stand far back from the bench, and step onto the bench, drive through your heel to use the back of your leg to raise you up, come down slowly.

Last perform a Bulgarian split squat, perform a regular split squat with your back foot elevated. Drop your hips down and tighten your glutes to bring yourself back up.

Do 2-3 exercises twice per week. Do 1-3 sets of 8-12 reps. Lose fat, build muscle, and you’re set.

Best Body Weight Exercises

admin — Sun, 25 Oct 2009 00:44:49 +0000

Most guys don’t give much thought to body weight workouts, but some of the toughest exercises I’ve ever done have used only my body weight. The two that come to mind immediately are the Pistol Squat and the 1-arm push-up. You have to be very strong and fit to do either of those exercises.

If those are too advanced for you, you can try 1-leg Squats (only going down half as far as the Pistol Squat) and Decline Push-ups (elevating your feet on top of a second stair of a staircase).

There are also a lot of abdominal exercises you can do with only your body weight, and I don’t just mean crunches. Better exercises include planks, side planks, mountain climbers, and cross-body mountain climbers. Those are all total body ab exercises and are not as hard on your low back as sit-ups and crunches.

You don’t need a cardio machine to burn calories. For years, my clients have been using body weight circuits for interval training. Most body weight exercises are the perfect hybrid of strength training and interval training, and unlike cardio machines, they don’t put as much repetitive stress on your joints (from doing the same thing over and over again) and they help improve your athletic mobility. Body weight exercises and workouts are a much better way to train than with machines!