Here is your Fat Burning Work out BUT before we get going Please
get your diary out and commit to those 3 or 4 time slots and schedule
your fat burning work out for each and every week.
Fat Burning Work Out exercise No. 1 - Lunge.
In your usual standing position feet next to each other, with hands on hips, and bracing those abs. Now stepping forward with the right leg and pause, bending your right knee in such a way that the left one just touches the floor, stay there a moment. Gradually return to your starting position.
Do these to the point where you can not do any more a record your results.
Repeat for the other leg and note the result.
Fat burning work out Tip: make sure you concentrate on bracing your stomach muscles, this will help you to ensure your back is kept straight throughout each lung. Also concentrate on doing your lunges slowly and deliberately. Remember doing 2 or 3 correctly is much better than doing 10 half hearted ones!
Fat Burning Work Out exercise No. 2.
Lying face down on the floor, brace your stomach muscles, (imagine pulling your belly button up to the roof) then raise yourself up on to your elbows and toes, keeping your body completely straight, and hold for as long as you can.
Fat burning work out Tip; You may find this too hard to begin with, in this event begin with bringing you self to knees and elbows.
WARNING: For those who have had children do not do this exercise unless you have already been doing abdominal work post pregnancy. Instead simply do an extra lot of exercise 5, the good old crunch.
Record your time, or if doing crunches the number you achieved.
Fat Burning Work Out exercise No. 3 - Push Ups
OK so we all know how to do a pushup, but it is absolutely critical that you perform these in the proper fashion. The key to that is to make sure you brace your stomach muscles and move through each pushup at a steady pace, preferably quite slowly.
So here are the actual step by step movements for the perfect push up; Lying with your face down. Face down of course, hands below your shoulders and fingers pointing straight ahead. Bracing your abs, lift up to your knees with your back straight. Then while really concentrating on your stomach muscles raise yourself to your toes. Your hands and feet should be shoulder width apart. In a nice smooth and steady motion drop down and then up again.
Do as many as possible and write down your results.
Fat burning work out Tip: when lifting yourself from your knees to your toes, think about lifting your belly button towards the ceiling. This will help you to keep a straight body and avoid the typical bum in the air posture. I also highly recommend having someone watch you through your pushups to ensure you are holding a good posture.
Fat Burning Work Out exercise No. 4 - The Calf Raise
You must do these over the edge of a step.; Standing at the edge of your stair with the arch and heel hanging over the edge. Rest your hand on the wall or railing for balance. (this should only be a very light hold) Now lift up as far as you can go, moving slowly please. With a steady motion now drop down as far as you can.
Do as many as you can slowly and smoothly until you can not do any more.
Record your results.
You may find these too easy, if so simply do them on just one leg and then swap
Fat burning work out Tip: Concentrate on ensuring that your heel goes upwards and downwards in a straight line, so that you are working the muscles evenly.
Fat Burning Work Out exercise No. 5 - Crunches
Once again I am sure you are quite familiar with this exercise, however most people do not perform them very well, so please follow the instructions carefully;
Lye on your back and place your hands on your chest. Bring your feet towards your back side as far as is comfortable.
Bracing your abs
Roll your head forwards so that your chin is tucked into your chest
then lift your shoulders of the floor in a slow and deliberate fashion
Just go as far as you can, do not worry about if it does not seem far, don not jerk or bounce
Now you can take yourself back to the floor nice and slowly and finally with that same rolling motion in reverse return your head to the floor.
Repeat the entire process as many times as possible and record your results.
Fat burning work out Tip:Make sure that each crunch begins with the rolling motion of your head and similarly ends with the reverse rolling motion.
BEWARE: Jerky movements in any form of abdominal work can cause neck and back injuries. In addition, for the mums, if you have not done any work on your tummy muscles after pregnancies, you may nee to start with the bracing only for a week or so until you regain some strength in you abs.
Fat Burning Work Out exercise No. 6 - Chair Drops
I suggest you use a good solid chair like a timber dinning table chair. You can use anything but these chairs are usually very stable and also offer a bit more height. Here you go;
Take a seat on your chair placing wrapping your fingers over the front edge of the seat and to the outside of your thighs.
Now Brace your stomach muscles and move your feet slightly forward so that you bottom moves forward and off the edge of the chair.
Your thighs should be horizontal to the ground with your lower legs vertical, and your feet flat on the ground.
With a slow and deliberate movement lower yourself so that your bottom just touches the ground and lift yourself back to the starting position.
Keep going in a smooth rotation until you can not do any more and write down your result.
If you are finding this quite easy, extend your legs so that they are straight with your heels on the ground.
Fat burning work out Tip: Once again slow and smooth movements and bracing your abs will give you the best results.
Fat Burning Work Out exercise No. 7 - Steps
You can use normal steps but one step is not normally enough height so I recommend getting a milk crate as this is the correct height for this exercise. here are the steps (excuse the pun) to follow;
Stand quite close to your stairs or crate, raise your right leg and put it in the centre of the stair or crate
Now bring your left leg next to your right one.
Now reverse the motions so that you are standing on the floor, right leg first.
And now to complete one rotation start with your left leg, then the right up wards to the top of the crate
Finally back down to the ground starting with your left leg.
Just to make sure it is clear, one rotation or repetition is actually 2 steps, one starting out with left leg and one starting off with right leg.
Do this until you can do no more and record your result.
Fat burning work out Tip: Once again doing these at a very slow and deliberate pace will give your muscles the best workout.
Well done you have finished your fat burning work out. Now its time for a protein rich snack or drink, remembering that not only the food you consume is important, but when you eat it can also have fantastic effects on the fat burning process.
Fat Burning Work Out exercise No. 1 - Lunge.
In your usual standing position feet next to each other, with hands on hips, and bracing those abs. Now stepping forward with the right leg and pause, bending your right knee in such a way that the left one just touches the floor, stay there a moment. Gradually return to your starting position.
Do these to the point where you can not do any more a record your results.
Repeat for the other leg and note the result.
Fat burning work out Tip: make sure you concentrate on bracing your stomach muscles, this will help you to ensure your back is kept straight throughout each lung. Also concentrate on doing your lunges slowly and deliberately. Remember doing 2 or 3 correctly is much better than doing 10 half hearted ones!
Fat Burning Work Out exercise No. 2.
Lying face down on the floor, brace your stomach muscles, (imagine pulling your belly button up to the roof) then raise yourself up on to your elbows and toes, keeping your body completely straight, and hold for as long as you can.
Fat burning work out Tip; You may find this too hard to begin with, in this event begin with bringing you self to knees and elbows.
WARNING: For those who have had children do not do this exercise unless you have already been doing abdominal work post pregnancy. Instead simply do an extra lot of exercise 5, the good old crunch.
Record your time, or if doing crunches the number you achieved.
Fat Burning Work Out exercise No. 3 - Push Ups
OK so we all know how to do a pushup, but it is absolutely critical that you perform these in the proper fashion. The key to that is to make sure you brace your stomach muscles and move through each pushup at a steady pace, preferably quite slowly.
So here are the actual step by step movements for the perfect push up; Lying with your face down. Face down of course, hands below your shoulders and fingers pointing straight ahead. Bracing your abs, lift up to your knees with your back straight. Then while really concentrating on your stomach muscles raise yourself to your toes. Your hands and feet should be shoulder width apart. In a nice smooth and steady motion drop down and then up again.
Do as many as possible and write down your results.
Fat burning work out Tip: when lifting yourself from your knees to your toes, think about lifting your belly button towards the ceiling. This will help you to keep a straight body and avoid the typical bum in the air posture. I also highly recommend having someone watch you through your pushups to ensure you are holding a good posture.
Fat Burning Work Out exercise No. 4 - The Calf Raise
You must do these over the edge of a step.; Standing at the edge of your stair with the arch and heel hanging over the edge. Rest your hand on the wall or railing for balance. (this should only be a very light hold) Now lift up as far as you can go, moving slowly please. With a steady motion now drop down as far as you can.
Do as many as you can slowly and smoothly until you can not do any more.
Record your results.
You may find these too easy, if so simply do them on just one leg and then swap
Fat burning work out Tip: Concentrate on ensuring that your heel goes upwards and downwards in a straight line, so that you are working the muscles evenly.
Fat Burning Work Out exercise No. 5 - Crunches
Once again I am sure you are quite familiar with this exercise, however most people do not perform them very well, so please follow the instructions carefully;
Lye on your back and place your hands on your chest. Bring your feet towards your back side as far as is comfortable.
Bracing your abs
Roll your head forwards so that your chin is tucked into your chest
then lift your shoulders of the floor in a slow and deliberate fashion
Just go as far as you can, do not worry about if it does not seem far, don not jerk or bounce
Now you can take yourself back to the floor nice and slowly and finally with that same rolling motion in reverse return your head to the floor.
Repeat the entire process as many times as possible and record your results.
Fat burning work out Tip:Make sure that each crunch begins with the rolling motion of your head and similarly ends with the reverse rolling motion.
BEWARE: Jerky movements in any form of abdominal work can cause neck and back injuries. In addition, for the mums, if you have not done any work on your tummy muscles after pregnancies, you may nee to start with the bracing only for a week or so until you regain some strength in you abs.
Fat Burning Work Out exercise No. 6 - Chair Drops
I suggest you use a good solid chair like a timber dinning table chair. You can use anything but these chairs are usually very stable and also offer a bit more height. Here you go;
Take a seat on your chair placing wrapping your fingers over the front edge of the seat and to the outside of your thighs.
Now Brace your stomach muscles and move your feet slightly forward so that you bottom moves forward and off the edge of the chair.
Your thighs should be horizontal to the ground with your lower legs vertical, and your feet flat on the ground.
With a slow and deliberate movement lower yourself so that your bottom just touches the ground and lift yourself back to the starting position.
Keep going in a smooth rotation until you can not do any more and write down your result.
If you are finding this quite easy, extend your legs so that they are straight with your heels on the ground.
Fat burning work out Tip: Once again slow and smooth movements and bracing your abs will give you the best results.
Fat Burning Work Out exercise No. 7 - Steps
You can use normal steps but one step is not normally enough height so I recommend getting a milk crate as this is the correct height for this exercise. here are the steps (excuse the pun) to follow;
Stand quite close to your stairs or crate, raise your right leg and put it in the centre of the stair or crate
Now bring your left leg next to your right one.
Now reverse the motions so that you are standing on the floor, right leg first.
And now to complete one rotation start with your left leg, then the right up wards to the top of the crate
Finally back down to the ground starting with your left leg.
Just to make sure it is clear, one rotation or repetition is actually 2 steps, one starting out with left leg and one starting off with right leg.
Do this until you can do no more and record your result.
Fat burning work out Tip: Once again doing these at a very slow and deliberate pace will give your muscles the best workout.
Well done you have finished your fat burning work out. Now its time for a protein rich snack or drink, remembering that not only the food you consume is important, but when you eat it can also have fantastic effects on the fat burning process.
Is Your Diet Really helping your Fat Burning Work out? If not you
really need to read this article on How to lose weight fast
[http://mmolbiz.com/howtolooseweightfast/], its all about your
motivation. Do you really understand your metabolism? Here is a free
report on "Metabolism and You", you can get it from Fat Burning Work Out.
Article Source:
http://EzineArticles.com/?expert=Steve_Kingsley
No comments:
Post a Comment