If you are carrying around extra weight and you no longer feel comfortable taking your shirt off, it is time to melt some fat. Reducing your body fat and getting a slim, cut body can be your reality if you make a decision to stay motivated and take action. It is important that you understand what exercises bring you results so that you do not waste your time.
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Cardio Hot Spot
Shedding body fat is all about burning calories. Find your cardio hot spot, meaning find aerobic activity that you enjoy and can perform with regularity and intensity, such as running or swimming. These activities blast calories because you engage your entire body, both building strength and creating a bigger engine to melt fat. The Health Status website explains that a man weighing 185 lbs. burns over 600 calories swimming for 45 minutes and over 700 running for 45 minutes. Aim to cardio train a minimum of four days a week for at least 30 to 45 minutes each time.
Weight training is crucial for building a slim, cut body. The Mayo Clinic explains that the more muscle you have on your body the more calories you can burn during exercise and after exercise. Weight train two to three days a week working the major muscles of your body. Strengthen the legs with leg extensions, weighted squats, hamstring curls, weighted lunges and deadlifts. Train the chest and triceps with exercises like the bench press, dumbbell incline press, cable fly, tricep skull crushers and tricep pull downs. Train the back and biceps with the seated row, lateral pull down, pullups, hammer curls and bicep curls.
Power of the Circuit
Circuit training helps reduce body fat because there is a great demand placed on your body working at a high intensity, followed by a recovery period. Sports Coach Brian Mac explains that circuit training is comprised of six to 10 strength training exercises that are completed one after another with little rest in between. This type of training keeps the heart rate elevated and scorches calories. Cut the body lean by working the major muscles of the body. Complete a circuit of body-weighted squats, pushups, sit-ups, jump squats, lunges, tricep pushups and leg lifts, completing each exercise for 1 minute each. Take a recovery of three minutes and then repeat the circuit two more times.
Target train your core to whittle away unwanted fat in the waist. Mix up your core workout by adding various core exercises into your workout plan five days a week. Choose three exercises each day and complete three sets of 12 to 15 repetitions per exercise. Use a variety of core exercises like bicycle twists, traditional crunches, leg raises, planks, scissor kicks and reverse crunches.