Contrary to popular belief, the quickest fat-burning exercises are not all cardiovascular in nature. In fact, the average cardio session burns between 300 and 500 calories and it takes burning 3,500 calories to lose a single pound. According to "Xtreme Lean" author Jonathan Lawson, resistance training exercise burns fat more efficiently than cardio. However, cardio and weight training have their places in a successful weight loss program.
Interval Training
Interval training makes cardio more efficient for fat burning. Cardio equipment, such as elliptical machines, exercise bikes and treadmill, often have pre-set interval programs. However, you can easily create your own interval training program with any form of exercise by alternating between medium and higher intensity. For example, walk on the treadmill for 20 to 30 minutes, jogging for two or three minutes at intervals, every few minutes. Another form of this exercise is high-intensity interval training, which involves punctuating low to medium intensity cardio with 15 to 30 second all-out sprints.
Super Cardio
Low to medium intensity cardio for 30 minutes following resistance training is what "Combat the Fat" author Jeff Anderson calls "super cardio." Resistance training burns stored glycogen or carbohydrate fuel, leaving fat as the remaining backup source and triggering the body to release fatty acids for energy usage. These fats travel to the bloodstream to fuel your workout, but can be re-deposited if they are not used. Doing super cardio helps to burn these fats, rather than allowing them to be stored. An example of super cardio is walking on the treadmill at an incline for 30 minutes, after your weights workout.
Squats
Squats challenge the entire body, including the legs, which are such large muscles that this exercise trauma triggers the central nervous system to release powerful fat burning hormones like testosterone and HGH, or human growth hormone. To do squats you place a barbell across your upper back, with a shoulder-width grip on the bar. Keeping your back arched and your head facing straight, you bend your knees and squat down until your upper legs are parallel to the floor. Once you reach the bottom position, push through the heels to return your body to the starting position, without locking out your knees at the top.
Walking Lunges
Done with a barbell, dumbbells or body weight these require a large open space. To do walking lunges you lunge forward with your right foot, bending the right knee until the thigh is parallel to the ground. The left knee may or may not touch the ground, depending on your preference. Then you press upward with the right leg to return to the standing position. Repeat the lunge with the left leg, alternating legs until you reach the other end of the chosen gym space. For more difficulty you can hold a barbell overhead with arms fully extended. According to strength-training expert Elliot Hulse of LeanHybridMuscle.com, this causes blood shunting as the body is forced to transport oxygen rich blood to the arms and legs at the same time, creating a potent fat burning effect.
References
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "Combat the Fat"; Jeff Anderson; 2008
- Lean Hybrid Muscle: Lean Hybrid Muscle Newsletter
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