I may have mentioned this about a thousand times already but fat loss comes down to workout intensity and squeaky clean, healthy diet. For the purposes of this article, we'll do with the former. If you want further support I would recommend learning about a healthy raw food diet.
When I talk about workout intensity for burning fat I'm really serious. The reason is that so many gym-goers waste their time during their training sessions by talking to people, taking too much rest, not lifting appropriate, and not having adequate structure to their workout routines. As a results, they don't see any results.
So if you get anything from this article, please remember that intensity is key!
Now if you want one of the best fat loss workouts around, then you need to try the workout I've prescribed in the video above. You'll notice that there are only 4 exercises. That doesn't mean that it's an easy workout by any means. Rather, you've got 4 full body fat burning exercises that are set-up in such a way that will keep your heart rate elevated throughout and push your muscles to the max.
You will quickly realize that this no-nonsense workout also only takes about 15-20 minutes. The reason - there's no rest during the entire thing. And believe me, when you take away the rest or recovery from any workout, you take it to another new level.
So let's have a look at the workout structure. Remember to begin with a light cardio warm-up for about 5 mintues to get your body ready for this workout.
Dumbbell Front Squats x 8 reps
Pull-ups x 8 reps (or max)
Dumbbell Cleanse x 8 reps
Dumbbell Push-up Pulls x 8 reps
Repeat this workout for a total of 4 sets with no rest in between. You will quickly realize how effective it is.
But Why Does This Type of Workout Help You Burn Fat?
That's a good question. It really boils down to the notion that certain exercises and intensities disturb your body's metabolism and level of homeostasis more than others. What I mean by this is that there is a big difference between someone who does a workout with, for instance, seated biceps curls, sit ups, bench press, and lat pulldowns.
This is just a random example I pulled out of my hat but what I want to show you is that the difference between the workout in the video above and the one I just described is that the former challenges all of your muscles - focusing on movements, not individual muscles - whereas the latter is too focused on individual muscles without using full body calorie crunching exercises.
When you use full body exercises focused on movement - not specific muscles - you inherently train all of your muscles and get an incredible cardiovascular training effect at the same time. The more muscles you involve in an exercise, the more oxygen your body will require to fuel those muscles. Since you burn 5 calories for every liter of oxygen that you consume, I'm sure you can see why "huffing and puffing" during your workouts will help your ability to burn fat.
Here Are Some Helpful Reminders:
1 lb fat = 3,500 calories
You burn 5 calories for every 1 L of oxygen consumed
The average adult at rest inhales and exhales something like 7 or 8 liters of air per minute. That's about 11,000 liters of air in a day.
The air that is inhaled is about 20-percent oxygen, and the air that is exhaled is about 15-percent oxygen, so about 5-percent of the volume of air is consumed in each breath and converted to carbon dioxide. Therefore, a human being uses about 550 liters of pure oxygen per day. So at that rate, he/she would be burning 2,750 calories/day.
Now let's keep in mind that this number will vary greatly among individual but the important part to remember is that by exercising intensely you obviously use a lot more oxygen than someone who doesn't exercise or someone who exercises at a very light intensity.
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