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Fat Loss Exercises for Men
Fat
loss exercises using dumb bells, men will like
Men will favor the fat loss exercises demonstrated in this video
because they are somewhat intense and include weights. They however are
not exercise that will bulk you up, and are specially tailored to lose
you fat, and tone up.
These fat loss
exercises will need for a stability ball and a set of fairly heavy
dumbbells. Yuri Elkaim of MyFitterU.com has designed the exercises in a
circuit fashion that gives you a full body workout and includes high
intensity cardio in between circuits for optimal fat loss.
Weight loss
exercises need to include substantial amounts of resistance or weight
training so you can have long lasting results. Otherwise over reliance
on weight loss cardio is ineffective for easy weight loss. Infact there
are situations where weight loss aerobics are not effective in losing
weight. Particularly idf you have very high BMI i.e. little lean tissue
compared to body fat.
This fat loss
exercise routine is from one of Elkaim’s weight loss exercise
program. However you can use this part only and start getting results
immediately.
The routine
consist of six exercises in a circuit inter-spaced with cardio. You do
each exercise movement for just 30 seconds, followed by a 30 sec rest.
Then move on to the next exercise.
There are two
advantages to this; first it keeps you breathing as you workout. You
know, you burn fat using oxygen. So you want to supply a steady stream
of oxygen into your lungs.
Secondly, it will
make the exercise quick hence spending little time in the gym. One of
the reasons we slack off of exercising is that the whole process takes
forever. A routine that is effective and takes up little of our time
makes it that much easier to keep our appointments at the gym
Here are the six
exercises in the video;
Standing Lunges
with Dumb Bells: You can do this in a standing position or by stepping
back and forth. The movement involves the large muscles of your legs
and glutes. You do this for 30 secs and rest for 30.
Planks: This
exercise always looks easy until you do it. Go into plank position and
hold for 30 secs, the rest for another 30 sec.
Steps with Bicep
Curls and Shoulder Press: This is a somewhat involving movement. It
requires a bench or some elevated position that you can step up and
stand on. Hold dumb bells to your side next to your body arms stretched
out downwards.
Step up on the bench and at the top of the bench do a
bicep curl, then lift up the dumb bells and do a shoulder press. Bring
the weight back to your side in a safe motion and step down from the
bench. Then switch legs and repeat using the other leg to step up. 30
secs should allow you about 8 reps of good controlled motions.
Crunches: This is
your usual crunches. Yuri demonstrates them using a stability ball but
you can as well do them using a mat.
Ball Squats with
Bicep Curls: Here you use a stability ball on your back against the
wall. This allows you to slide up and down parallel to the wall. The
ball is between your back and the wall. Weights on your side as you
incline slightly pressing the ball onto the wall. Thendrop down into
squat position as you are supported by the stability ball then come
back up into standing position. At the standing position, do a dumbbell
curl.
Remember the
exercises take 30 secs and then you rest for 30 secs.After you finish
the circuit of six exercises, you then switch onto cardio.
Cardios: Here you will be
doing a spurt of speed for 10 secs and then do a slow movements for 50
seconds. This could be in a treadmill, bike or elliptical machine, it
does not matter. And when he says fast, he means as fast as you can go
for 10 seconds. You do this for 5 times for a total of 5 minutes then
rest for one. Then go back to the circuit again.
Do two circuits
and two cardios and you are done for the day.
Thing to note in
this routine is that during the 30 seconds in the circuit, you are
looking at good form. Your movements should be nice and controlled. You
are not looking at getting the most reps during resistance training.
These exercises
will help you burn fat during the workout and long after as well. But
keep in mind you can never out train a bad diet. The cornerstone of a
successful weight loss program is a good fat loss diet like
Fat
Loss 4 Idiots (lose 40 lbs with Calorie Shifting )
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In the next page, you get to learn more about Calorie Shifting.
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Weight loss is based on science but you need to execute it
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