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Fit in 5: Top 5 Fat Burning Exercises

By Pamela Hernandez

When we say weight loss what we really mean is fat loss. We want to workout and eat, in most cases, to get lean and carve lovely muscular curves. Many try to slog it out on the treadmill or elliptical trainer for hours on end to burn fat. I believe there are much more efficient, and entertaining, ways to burn calories and create a lean physique.

Ready to break out of your cardio machine routine? Try one of my favorite (and highly effective) fat burning workouts.

Squats: Weight training will always top my list of fat burners. Your resting metabolism can stay elevated for up to 48 hours after strength training, meaning more calories burned while you sleep or sit at your desk. Squats are at the top of my list because they use all of the big muscles of the legs and there are endless variations to keep you from getting bored. My favorite is the overhead squat, engaging muscles from top to bottom.

Boxing: I have no desire to hit someone but when I want to work up a sweat I love hitting the bag or putting on my Tae-Bo video. Your core and legs (remember big muscles burn more calories) provide power to your punches while increasing your heart rate more quickly than the treadmill. If you really want to sculpt tank top ready shoulders and arms, trying shadow boxing with weighted gloves or light dumbbells in hand.
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Read This Before You Try a Kettlebell Workout DVD

Kettlebell workouts seem to be all the rage these days. And because it’s an exercise known for being tough, gritty and somewhat complicated, I’ve been interested in trying it for the last few years (glutton for punishment, I am). But it wasn’t until I reviewed a few kettlebell workout DVDs that I gave them a go. And what a go it was.

kettlebellsWorking with kettlebells is intense and some of the movements are downright dangerous and can result in injury if you do them improperly. And because many of the moves—especially the compound ones—are extremely challenging and advanced, it’s likely that when you get tired (and you will get tired), your form will suffer. And bad form isn’t good.
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The Tabata Protocol Offers the Shortest and Most Intense Workout

I am a big fan of mixing it up when I exercise. I am easily bored, almost certainly A.D.D., and need to have a different routine in order to keep myself engaged and present. I try to work out three mornings a week with a Crossfit instructor. Recently, my instructor introduced me to the concept of Tabata.

The Tabata Protocol has been said to be simply the best supra-aerobic cardio workout ever created. Izumi Tabata researched the concept of a quicker more intense workout vs. a traditional 60 minute aerobic workout. The 4 minute exercise group had to bike at 90 RPMs at 170% of VO2max. That’s a very high speed and level of intensity.  At the end of the 6 week study, the 4 minute exercise group had improved both their aerobic and anaerobic markers of fitness. The 60 minute group improved their aerobic fitness (not as much as the 4 minute group) and saw no change in their anaerobic fitness.
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Free Workouts with LiveFit Revolution and Trainer Alysia Gadson

I have had several trainers over the past year, all of which have been instrumental in my journey. One of them has been so inspired that she has begun to train other people who are struggling with their weight and she is doing it for free. She broadcasts these workouts online so that she can help as many people as possible. It is an amazing program that uses a nutrition plan, kettlebells, cardio and support to help people achieve their goals.

Watch now as I introduce Alysia Gadson and LiveFit Revolution.


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Benefits of Kettlebells For Women

Kettlebells are all the buzz in the fitness world right now. Kettlebells have been around for centuries, but have become popular among athletes and fitness enthusiasts in recent years.kettlebells for women

They are mainly used for ballistic or swinging movements or used in press and pull movements similar to those associated with normal weight training. Kettlebell exercises engage the entire body, thus making each movement maximize core stabilization and total-body muscle recruitment. In other words, kettlebells are a great total body workout that improve muscle tone and reduce body fat.

I understand that the majority of the female population is intimidated by weight training, but kettlebells are a great way to reach your fitness goals and have a blast doing so. I recommend integrating a kettlebell exercise routine or two into your weekly workout regimen. The benefits are completely worth it.
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