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You have permission to publish this article in web sites, ezines, electronic publications, and any media format, as long as the article Fat Loss Exercise! One thing I really loathe is the infomercials advertising the most ridiculous productswith fake testimonials and promises they know they can’t keep. I even remember awhile back a woman who purchased expensive chocolate bars which promised to burnfat and lose weight as they had “special” herbs in them! Not that takes it to a newlevel, eating chocolate for weight loss???Weight loss, fitness, and getting in shape is really quite straight forward. But because It’s a bit like taking your car to get repaired and having a go yourself. Or try cooking a meal without the Well she was achievingneither, and quickly!Let me tell you some of the worst exercises I see being performed in gyms today:Tricep KickbacksSwiss/Gym ball situps(well mostly any situpexercise)Seated Leg Extensions/Leg CurlsAbductor/Adductor machineUpright RowsPec DeckRear PulldownI might as well give you the some of the best exercises that everyone should be doing: Squats An exercise routine should be based on resistance exercises using a moderate loadwith minimal rest intervals. Long and slow cardio training is not conducive forweightloss,and unfortunately is an overused method of training, especially bywomen, in health clubs around the world. To stimulate the body to burn fat anddevelop lean muscle tissue, the overload principle must be implemented.There must be a higher intensity within exercise sessions to promote the metaboliccost and in particular the excess postexerciseoxygen consumption (EPOC). EPOC issimply the accumulation of physiological processes that bring the body back tohomeostasis after exercise. The greater the EPOC, the greater the energy expendedpostexercisewhich is highly advantageous for weightloss.Using fixedweightmachines, singlejointexercises, and slow cardio training reduces the EPOC and doesproduce the physiological state necessary for losing weight.One crucial aspect of exercise commonly overlooked is the conditions required tostimulate greater hormonal release, in particular testosterone and growth hormone.Women especially need to stimulate these anabolic hormones and they can only beproduced only under certain physiological conditions. The buildupof metabolic byproductssuch as lactic acid causes a sustained increase in testosterone and growth hormone release. To achieve this state, a higher intensity exercise protocol must beadministered. Rest intervals between exercises must be reduced to allow a moredemanding workout which produces a greater metabolic buildupwhich stimulates theanabolic hormones.The table below is an ideal exercise drill for burning fat and developing lean muscle tissue:
This type of circuit incorporates many multijoint,multimuscleexercises that recruitmore muscle motor units, expend more energy, and stimulate the greatest metabolicand hormonal response. This provides the ideal physiological environment forstimulating fat loss. The key with this type of program is to keep the rest intervals to aminimum (1545secs).The circuit can be performed up to four times depending on the training quality andage of the individual. Too much resistance coupled with too short a recovery time willultimately lead to complete fatigue and a nonenjoyable workout. If the resistance is too light and the rest interval is too long, an incorrect stimulus will be producedleading to ineffective results. There is an abundance of exercises available to use; it is simply a case of gettingcreative and selecting challenging exercise drills. This type of protocol is highlyappealing for women who do not like the blood pump into the muscle that men enjoyfrom bodybuilding training.If you wish to do more cardio training then running on the treadmill, boxing, rowing,or cycling can be incorporated between circuits, as long as the intensity remains moderately high. These sessions should last approx. 4560mins. I trained GwenStefani throughout her last World Tour and if you see her figure for her video “NoW That You Got It” which was filmed whilst we were in Puerto Rico, you’ll see the incredible results that can be achieved from this exercise plan. I didn’t do any cardio work with Gwen other than boxing, it was all resistance exercise. Women can look sexy and work with weights; they won’t turn into hairy monsters!! Mike Heatlie MSc is one of the leading Personal Trainers worldwide. Mike holds a Masters Degree in Medicine & Science in Sport & Exercise and a 1st Class Honors Degree in Sport & Exercise Science. He has a ten year Personal Training relationship with US singer Gwen Stefani, and is the author of the epic ebook 'Lose 10 Years, 10 Pounds, in 5 Weeks!' www.mikeheatlie.com Copyright © Mike Heatlie Personal Training 2007 All Rights Reserved You have permission to publish this article in web sites, ezines, electronic publications, and any media format, as long as the article |
