How would you like to get more out of your workouts? If your main goal is to burn fat, many traditional exercises and training styles may not be the best route for you.
Typically when I’m at the gym and I look around I see a bunch of people doing exercises that don’t really match up with their goals. If you’re trying to get some bigger biceps you shouldn’t be on the eliptical doing hours of cardio and conversely if you’re trying to lose some weight and burn some belly fat you shouldn’t be smashing out set after set of bicep curls. Exercises and training styles are like tools and before you just assume that watching one or two rocky movies is all the knowledge you need on exercising let’s make sure that you’ve chosen the right tool for the job or I should for your goal. If your goal is to lose belly fat I hate to break it to you, but there is no exercise that can directly target the fat on your belly, but there are plenty of exercise methods that can indirectly burn the fat from your belly, and in this video I’ll be going over ten of these methods….These training methods will help you burn more fat during and after your workout.
Let’s start with the very first one and that’s peripheral heart action training. This is my favorite way to do all my weight training workouts, and I highly suggest that if you’re trying to lose some belly fat you incorporate this style of training right away. In general your workouts for the week should be a mixture of some more aerobic and some more anaerobic workouts, meaning some of them will be geared more towards lifting heavy weights and others should be geared towards improving your cardiovascular function. But what you’ll notice is that during your heavy weight training days, you wind up taking longer breaks and not breathing quite as heavy. Sometimes after some weight training workouts besides the soreness that you might feel in your muscles you may not feel like you worked out at all. So that’s where peripheral heart action training comes into play. It helps incorporate an element of cardio into your weight training workout without you having to sacrifice the amount of weight your lifting. So you won’t get weaker, but you’ll be able to burn much more calories and accomplish much more in a shorter period of time. The best way to do this is by combining an upper body and a lower body movement into one set. For example you can combine a bench press with a squat.
So you would do six to eight reps on the bench press and then right away with no break you would do squats for six to eight reps. You would perform both of these exercises with a heavy weight load and you would only take a break after completing both of them. With peripheral heart action training what you’re doing is taking the blood that your heart would normally just have to pump to your chest and arms if you were just doing bench press by itself and what your doing is your forcing your body to pull and pump all that blood back down to your legs right after your set of bench without any break or recovery. This makes your heart work much harder allowing you to get your heart rate and breathing rate higher and this will burn more calories and fat in the process.
Now let’s say that you don’t want to work legs and upper body in the same day you want to focus on each on separate days. Well the good news is that peripheral heart action training doesn’t only work only if you combine an upper and a lower body movement. It’ll also work if you combine two movements that work opposing muscle groups. For example if you combine chest and back movements together with no break. Or if you do quad and hamstring movements together with no break your heart will still have to work much harder to push the blood from the anterior part of your body to the posterior part of your body. So peripheral heart action training try it out. The second exercise style that can help you burn a lot more belly fat is known as cardio acceleration training.
We actually have a whole hour long class at our gyms dedicated to this type of training because it’s so effective. Once again it involves super setting two exercises. Except this time instead of doing two weight training exercises back to back we’re combining a weight training exercise with a cardio exercise with no break. So an example of this would be to perform a set of barbell squats with heavy weight for let’s say six to ten reps and then immediately with no break once you rack the bar you go right into high knees for thirty to forty five seconds. Then take a break and repeat for three to four sets