Fat Burning Exercises- to burn more body fat

What are the best fat burning exercises?

Before answering that question, let’s put the answer in context by making two important points.

First, if your goal is to lose body fat and keep it off, your nutritional program is even more important than your exercise program.

Second, it’s unwise to make major changes to either your nutritional program or your exercise program without getting your physician’s blessing in advance.

There are two best kinds of fat burning exercises, namely, strength training (weight lifting or resistance training) and cardio (cardiovascular or fitness exercise). Therefore, the best fat burning exercises are two best exercises from each group.

Here they are:

Fat Burning Exercises, Best of Type 1:

Best Strength Training Exercises

In general, there are two kinds of strength training exercises, namely, simple and compound. Simple exercises essentially involve a range of motion using one joint, whereas compound exercises use two or more joints.

In terms of burning fat, done properly both simple and compound exercises will, when combined with a good nutritional program and sufficient rest and recovery, increase lean muscle mass, in other words, your quantity of muscle. Since lean muscle is a metabolic furnace, the best way to burn fat with strength training exercises is to use them to increase your lean muscle mass.

Since compound exercises are better at increasing lean muscle mass than simple exercises, compound exercises are the best fat burning exercises.

It is important to understand that you will not increase lean muscle mass in the gym. Rather, what will happen in the gym is that you will stimulate muscular growth (as well as other beneficial effects such as strengthening tendons and ligaments) that occurs during recovery from exercise.

This is why getting sufficient rest and recovery as well as proper nutrition is important in order to obtain the maximum benefits from your training.

If you train use compound exercises properly in the gym, eat well, and get sufficient recovery and rest, your body will adapt to the stress you put on it by becoming stronger. Greater strength correlates to greater lean muscle mass. The greater your lean muscle mass, the more calories you will burn 24 hours a day.

So, what are the best compound exercises?

They are squats, deadlifts, rows, presses, dips, and chins. There are plenty of variations of these and plenty of other useful compound exercises as well (such as lunges and core exercises).

We recommend two strength training sessions each week. Neither session should exceed about 35 or 45 minutes of clock time.

There are no better fat burning exercises than compound, strength training exercises. You’ll get many benefits from spending from 70 to 90 minutes weekly doing strength training.

Furthermore, even if you are morbidly obese or too obese to begin a cardio exercise program, you can still begin a strength training program.

Fat Burning Exercises, Best of Type 2:

Best Cardio Exercises

In general, there are two kinds of cardio exercises, namely, mild and intense. Mild cardio exercises are ones that keep your maximum heart rate at about 60 to 65%, whereas intense cardio exercises are ones that involve a maximum heart rate that is significantly higher than that (usually up to about 85% or even 90%).

In terms of burning fat during exercise, mild cardio is superior to intense cardio. Therefore, you might conclude that you should do mild cardio exercises.

That’s false: mild cardio exercises are not effective fat burning exercises. It’s important to understand why.

Since they do burn more fat than intense cardio exercises, if you do them regularly, your body will adapt to doing them. That’s to be expected. Unfortunately, it will adapt by storing fat during recovery for your next mild cardio exercise session! You want to burn fat, not store it.

So, either do not do mild cardio exercise or do it infrequently.

Brisk walking has many benefits. If you want to do some mild cardio exercise, we recommend a brisk walk once a week. There are two free brisk walking exercise plans (one easier plan, one harder plan)

You may work up to walking 2 miles in 30 minutes, 3 miles in 45 minutes, or even 4 miles in 60 minutes. Please, though, if fat burning is your goal, don’t do it more than once weekly.

Intense cardio burns more fat overall than mild cardio exercise. This is because it stimulates more fat burning between exercise sessions.

Furthermore, because intense cardio is intense, it must be brief! This is an enormous advantage for busy (or lazy!) people.

Therefore, intense cardio exercises are excellent fat burning exercises.

We recommend 2 or 3 sessions of intense cardio weekly. In particular, if you have not been doing intense cardio exercise, we recommend starting with GXP.

Once you are able to do GXP work times of 10 minutes for each training session, you may, if you want, switch to high intensity interval training, which is even briefer and more intense than GXP.

There’s a simple, do-able program of the best fat burning exercises: GXP 2 or 3 times weekly and strength training 2 times weekly.

Otherwise, eat well and get sufficient rest and recovery.

This is a program that works. It has worked for many people, and it can work for you, too.