Working off fat is never fun, nor easy. It takes a lot of effort and dedication, but the payoff is exponentially greater! We would love to help you work off that gut, so here are 10 fat burning exercises that you may utilize to achieve that better body. We will blog the exercises 2 at a time.

1) Interval Sprints

Studies have shown that sprinting increases a person’s speed, power, VO2 Max levels, endurance and fat loss. Sprinting in an interval program has a similar effect as weight lifting. Both are forms of anaerobic exercise, where the body relies on cellular production of energy rather than Oxygen. The bonus is that sprinting cause a high level of Excess Post Oxygen Consumption (EPOC). EPOC can simply be described as the body’s ability to continue to burn fat after the workout is complete. Fat becomes a high source of energy for the rest of the day after a quick and effective Interval Sprint program like below.

Sprint for 30 seconds, walk for 2 minutes, spring for 30 seconds, walk for 2 minutes, repeat 5-10 times.

2) Spinning

While many people may be afraid of a spinning class after seeing participants walk out soaking wet from their own sweat, there is a huge reason as to why this is an excellent for fat burning!

In one 45-60 minute session participants will burn 600-900 calories on average.

There is a distinction on how hard you should push yourself depending on your current abilities, and if you are targeting fat loss then you should read the following. There are three target zones to burn calories. In Zone 1, the body burns a higher percentage of fat and a lower percentage of carbohydrates. In Zone 2, the body burns a lower percentage of fat and a higher percentage of carbohydrates. In Zone 3, the body burns hardly any fat, a high percentage of carbohydrates (till carbs are depleted), and then begins to burn your existing muscle in the form of amino acids.

You can easily identify which training zone you are in by the Rate of Perceived Exertion model RPE or as I like to call it ROPE). Zone 1: you still have the ability to keep up with a conversation and you can easily to fairly easily breathe consistently through your nose. Zone 2: you can maintain conversation, but you have to start taking breathes between sentences and it is more difficult to breathe and you feel much better breathing through your mouth. Zone 3: It is highly difficult to maintain any conversation and nearly impossible to breathe through your nose.

All in all, in a 60 minute class interval within Zone 1 and Zone 2 to maximize your ability to burn off maximum fat calories.

This entry was posted on Thursday, October 14th, 2010 at 12:23 am and is filed under General. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.