If you’re looking for a super-effective way to get your body fat percentages down to the low double digits or even single digits and lose some weight, then you need to do a lot more high-impact exercises.
Done correctly, these exercises can have your body burning fat all day long, whilst helping you build strength, endurance, and stamina along the way. If your priority is to burn fat, get crazy strong, have six-pack abs, and be able to work out for hours without tiring out, the exercises in this post are guaranteed to meet all those requirements.
Just remember that if you’re just beginning to or have fallen off the exercise wagon in the past, you need to pace yourself and start small. Then grow from there.
Weight Lifting and Resistance Training
Weight lifting is a tried and tested way to burn fat and build muscle at the same time. Weight training can help a 150lbs person burn as much as 400 calories per hour.
These types of exercises are very effective at helping men and women boost their body composition –the ratio of muscle to fat– and push the results in favor of muscles. There’s a wide range of weight lifting strategies or protocols, all of which are designed to target specific muscle groups.
Some examples of weight training exercises include chest press –regular and incline, deadlifts, military press, shoulder press, back rows, curls, and squats. Each of these exercises targets specific muscle groups and burn excess fat in the body.
Known as high-intensity interval training, these are fast-paced high-impact exercises designed to rapidly elevate your heart rate so your blood pumps more efficiently, and shreds the fat in your body, including belly fat.
This is not for the fainthearted and requires some level of tolerance and expertise before you can try it. As with weights, it’s best approached gradually. Start small, and go from there. If people in the gym are doing 20-30 second sets, don’t do it too until you’ve built up enough strength and tolerance to try it.
Some examples of effective HIIT workouts include burpees, jumping jacks, intermittent jogging, and sprinting –can be done on the spot, plank jacks, and jumping or air squats among others.
Jogging or Running a Lot
This is at the heart of the aerobics movement. Think about it: have you ever seen a fat man who runs and jogs every day? Not likely. That’s because running burns a lot of body fat, tones your thigh and leg muscles, eases back pains, and improves your sense of well-being. if there’s one workout or exercise you should do frequently, this is it.
Fitness experts recommend a moderate running or jogging pace for 20-30 minutes a day at the very least. If you want even better results, run up a hill. You’ll burn more fat faster, lose weight and increase your mental and physical strength.
Remember to wear the appropriate clothing and shoes to help you become more efficient during your exercises. For example, good running shoes will help you run better, and minimize damages to your heels. Jockstrap for men will help keep your privates comfortable and secure so you can focus on your workouts.
A good pair of shorts will help you stay comfortable, as well as a sportswear top. Also, remember to eat healthier and try to be in a perpetual calorie-deficit state until you achieve your desired weight.