Trimming the Fat- 3 Full Body Workouts That Will Burn the Fat Right Off Your Bones
Why does fat cling to your body like white clings to rice? It is indeed persistent and much easier to put ON than it is to take OFF (sad, but true). The fact is that you can inadvertently spend hours at the gym each week slaving away on fancy machines yet accomplish next to nothing. You can decrease your fat intake through healthy eating (WIN!), but never see significant results in banishing the existing fat on your body (Sob!). Losing weight is NOT rocket science, but to be fair, it’s easy to get caught up in less than productive workout habits and throw in the towel when the desired results are nowhere to be seen.
Fat is most successfully burned when the body is fully engaged in short periods of intense strength training, vigorous cardio, and brief rest. The idea is to work as many muscle groups as possible at the same time and cycle through the stages.
Here are three of the most effective fat-blasting, strength-building, stamina-creating workouts that will change your body and put fat in its place (OFF of your body).
- Rage Against the Machine
There are many machines to choose from at the gym, but which ones give the most bang for burning fat? They all have a purpose and can benefit you in your quest to rid your body of excess fat. Men’s Fitness put together a great workout (perfect for both men AND women!) involving the most effective way to use the treadmill, elliptical, stationary bike, and rower for one combined workout and maximum fat burn.
- Warm up by jogging on the treadmill at a rating of perceived exertion (RPE) of 3 for 2 minutes.
- Round 1: Spend one minute on each of the four machines at an RPE of 5, then rest for three minutes.
- Round 2: Spend one minute each at an RPE of 8, then rest for three minutes.
- Round 3: Spend one minute each at an RPE of 8 for the elliptical and rower, and 10 for the bike and treadmill.
- Cool down by using your choice of machine at RPE of 3-5 for ten minutes.
- Plyometrics, or Plyo
Often used by athletes, Plyo is a fancy word for “jump training.” Plyometrics will train your body to exert as much energy and effort as possible into a quick and powerful jump movement in order to increase power, speed, and heart rate (read…burn fat). The idea is to jump fast and high. These plyo workouts can also be done for the upper body as well as the lower body.
The Tabata workout is based on research done by Dr. Izumi Tabata, who discovered that 20 seconds of high-intensity workout followed by 10 seconds of rest repeated eight times was most effective in both aerobic and anaerobic fitness levels. In the Tabata method, the heart rate is raised immediately and dramatically, and metabolism is boosted for even 24 hours after the workout is over. You can call that a fat-blasting phenomenon! Tabata is a popular method of exercise due to how quickly one can get through this super effective workout. A form of HIIT, this short-duration training routine offers maximum benefit in the least amount of time, which is obviously very appealing in our fast-paced society. But, don’t think you’re getting over easy. Those 20 seconds of all-out, butt-busting, sweat-dripping exercise is nothing to sneeze at.
Here’s an example of a Tabata workout:
20 seconds of squats, 10 seconds rest
20 seconds of push-ups, 10 seconds rest
20 seconds of jumping jacks, 10 seconds rest
20 seconds of punches, 10 seconds rest
Repeat this entire cycle eight times for a full-body, fat-blasting workout that will leave your body screaming and the fat flying out the front door. Keep it interesting by trying various 20-second exercises targeted toward the areas you are focusing on at the time.
Remember that muscle burns fat simply by existing. The more muscle you have, the more fat you burn. Make sure your food choices aren’t adding unnecessary fat back into your body, or you’ll be battling against yourself. Either pick a favourite workout or cycle through all three 3-5 times each week and watch the fat melt away!