Tag Archives: burn fat

6 Ways to Sculpt Your Abs

19 Jul

Everyone wants a lean, muscular physique and six-pack abs.  And, although there are lots of people and products making lots of promises, you can do all the abs exercises you want but, until you lose that layer of fat covering your midsection, the only thing you’ll accomplish is strengthening the muscles hidden beneath the fat.

Here are 6 tips to help reveal your abs:

  1. Burn fat.  Doing lots of abs exercises won’t help you lose fat (I once read that it takes 250.000 crunches to burn one pound of fat!).  To lose fat, you’ll need total-body strength training, a certain type of cardio called interval training, and a diet that is consistent with your goals.
  2. Lift weights.  Every time you exercise, you should aim to work every major muscle group.  Research shows that the metabolic impact of strength training persists for up to 48 hours, post-workout.  The more lean muscle you build, the greater the number of calories you burn, at rest.
  3. Keep moving.  Turn your strength training workout into a metabolic circuit by minimizing rest intervals between sets.  Alternate between upper- and lower-body exercises, or push-pull exercises.  Increase the intensity even more by mixing in cardio exercises like step-ups, jumping jacks, running in place, or jumping rope.
  4. Work your entire core.  Don’t limit your focus to your abs.  Find exercises that work your entire core, from shoulders to hips.  We really like to incorporate planks – 4-point, 3-point, side, and several other variations – into our core work.  Rotational exercises, using kettlebells and medicine balls, tend to be higher-intensity and are also effective core exercises.
  5. Add intervals.  As discussed in a previous article, High-Intensity Interval Training (HIIT) is one of the best ways to burn fat.  HIIT involves alternating intervals of high- and low-intensity activity.  HIIT works equally well, whether the type of exercise is resistance/strength training or cardio.  The key is to go hard during the high-intensity portion of the interval, and keep moving, even during the low-intensity portion of the interval.
  6. Eat smart.  If you really want to get a ripped six-pack, doing the right abs exercises is only part of the equation.  Avoid (or, at least minimize) foods like white grains, pasta, fruit juices, and other processed, high-sugar foods. Ultimately, excess blood sugar gets stored as fat.  Make sure your carbs are whole grain and high-fiber.  Increase your protein consumption by eating more lean meats (chicken, turkey, fish), eggs, and dairy (milk, Greek yogurt), and add a daily protein shake to your diet.

Get STRONGER, Get FASTER!

Your thoughts?

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Burn Fat Faster

2 Dec

Fat-Burn-rev1[1]Training longer and harder isn’t necessarily the best workout formula.  If you want to boost your metabolism and stoke your body’s fat-burning furnace, try reducing your rest time between sets.

According to researchers at Cal State, subjects who reduced their rest time to 30 seconds, between sets, burned nearly 10 percent more fat compared with those who rested for 90 seconds between sets.

Shorter rest intervals require your muscles to work considerably harder.  This means your body also has to do extra work repairing and regenerating, after your workout, which burns more calories.  As an added bonus, you’ll shorten your workout time and train more efficiently.

Get STRONGER, Get FASTER!

Your thoughts?

Burn More Fat When You Workout

16 Nov
Goblet Squat

Goblet Squat

Here are a few tips from ASD Performance for maximizing fat loss when you workout:

1. Total-Body Movements

To maximize your calorie burning efforts, choose big exercises that skyrocket your heart beat and leave you panting for breath. Choosing more intense full-body exercise enables you to burn more calories in the same amount of time. Some great exercises to try out: kettlebell swings, goblet squats, burpees, and any move that makes you quickly move up and down, and back and forth.

2. Short Cardio

Instead of spending extensive periods of time on a treadmill, elliptical, stationary bicycle, etc., try breaking up your cardio into multiple short rounds. 2-minute intense rounds of work has a positive impact on heart rate, body temperature, and breathing without greatly hindering your strength or power later in the workout. The only catch… you must go all-out for each 2-minute round. No slacking.

3. Loaded Carry Finisher

Finish of your fat-burning session with a a full body exercise, such as the farmer’s walk. This is such a great finishing exercise as it is a repeatable, moderate finisher that forces every muscle to work in unison for a long time. The result: more calories burned. You’ll want to do this for 10 to 15 minutes at the end of your session.

Get STRONGER, Get FASTER!

Your thoughts?

6 Ways to Sculpt Your Abs

5 Mar

abs%20man%20and%20woman[1]Everyone wants a lean, muscular physique and six-pack abs.  And, although there are lots of people and products making lots of promises, you can do all the abs exercises you want but, until you lose that layer of fat covering your midsection, the only thing you’ll accomplish is strengthening the muscles hidden beneath the fat.

Here are 6 tips to help reveal your abs:

  1. Burn fat.  Doing lots of abs exercises won’t help you lose fat (I once read that it takes 250.000 crunches to burn one pound of fat!).  To lose fat, you’ll need total-body strength training, a certain type of cardio called interval training, and a diet that is consistent with your goals.
  2. Lift weights.  Every time you exercise, you should aim to work every major muscle group.  Research shows that the metabolic impact of strength training persists for up to 48 hours, post-workout.  The more lean muscle you build, the greater the number of calories you burn, at rest.
  3. Keep moving.  Turn your strength training workout into a metabolic circuit by minimizing rest intervals between sets.  Alternate between upper- and lower-body exercises, or push-pull exercises.  Increase the intensity even more by mixing in cardio exercises like step-ups, jumping jacks, running in place, or jumping rope.
  4. Work your entire core.  Don’t limit your focus to your abs.  Find exercises that work your entire core, from shoulders to hips.  We really like to incorporate planks – 4-point, 3-point, side, and several other variations – into our core work.  Rotational exercises, using kettlebells and medicine balls, tend to be higher-intensity and are also effective core exercises.
  5. Add intervals.  As discussed in a previous article, High-Intensity Interval Training (HIIT) is one of the best ways to burn fat.  HIIT involves alternating intervals of high- and low-intensity activity.  HIIT works equally well, whether the type of exercise is resistance/strength training or cardio.  The key is to go hard during the high-intensity portion of the interval, and keep moving, even during the low-intensity portion of the interval.
  6. Eat smart.  If you really want to get a ripped six-pack, doing the right abs exercises is only part of the equation.  Avoid (or, at least minimize) foods like white grains, pasta, fruit juices, and other processed, high-sugar foods. Ultimately, excess blood sugar gets stored as fat.  Make sure your carbs are whole grain and high-fiber.  Increase your protein consumption by eating more lean meats (chicken, turkey, fish), eggs, and dairy (milk, Greek yogurt), and add a daily protein shake to your diet..

Get STRONGER, Get FASTER!

Your thoughts?

Burn Fat Faster

30 Aug

Fat-Burn-rev1[1]Training longer and harder isn’t necessarily the best workout formula.  If you want to boost your metabolism and stoke your body’s fat-burning furnace, try reducing your rest time between sets.

According to researchers at Cal State, subjects who reduced their rest time to 30 seconds, between sets, burned nearly 10 percent more fat compared with those who rested for 90 seconds between sets.

Shorter rest intervals require your muscles to work considerably harder.  This means your body also has to do extra work repairing and regenerating, after your workout, which burns more calories.  As an added bonus, you’ll shorten your workout time and train more efficiently.

Get STRONGER, Get FASTER!

Your thoughts?

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