If something worked for us once we will have a tendency to go back to that same thing over and over again whether it is a good habit or a bad habit. Bottom line is, if it worked to help us in some way, we tend to stick to it over and over.
Back in 2009, I trained for a half marathon and lost incredible amounts of body-fat. I thought, “there’s something to this running thing.” Then the next time I wanted to lose weight, I didn’t lose it like I did the first time with running. I couldn’t figure out why or what I was doing differently this time than before. So I started to do some research and found that there are so many variables but often the biggest problem is people hit a plateau when running. What happens is, your body stops burning endless amounts of fat and starts to adapt in different ways. Maybe for the first three weeks you lose weight and then you stop so you start cutting out food because you think you’re eating too many calories. Your body then turns to your hard-earned muscle because you’re not eating enough and it needs more calories. Then eventually you start to hold on to fat around your mid section because your body is preserving.
There is a better way and it doesn’t involve cutting calories or endless hours of cardio. Don’t get me wrong, I love jogging, walking, and running because every time finish, I feel great. But now days, I know better than to make this my only means of cutting excess body-fat. My goal for you after reading this article, is to know that there are numerous many ways to burn off body-fat that don’t involve endless hours of pounding the pavement.
The only thing you need for a figureFIT! workout is you and a pair of dumbbells. A figureFIT workout is effective for a couple of reasons: 1) it builds muscle and 2) it torches calories. A figureFIT! workout will strategically pair multiple exercises together such as: lunges with bicep curls, burpees, dumbbell squats, and crunches for an effective full body circuit. All the exercises work different muscle groups and based on the workout, you’re either doing as many rounds as possible in 20 minutes or you’re doing a set and then moving directly on to the next exercise with no rest in between. Research suggests that a figureFIT! workout can burn up to 13 calories per minute so in one 45-min session you could effectively burn 585 calories.
A figureFIT! workout is intense, so I’ll have beginners start off with only 1-2 rounds (rather than 3-4) of the entire circuit for couple of reasons, 1) I want them to be able to move the next couple of days and DOMS (delayed onset muscle soreness) is very real after a figureFIT! workout; and 2) I want them to build this into their life slowly and like it. If they do too much in the beginning they may feel it’s over their head and too hard. Nothing is too hard when you start off where you’re at. We all get better at everything we do when we practice it. Once you’ve been doing the workouts for a while, you will get better, faster, and stronger. At that point you can and if add more rounds and start to lift heavier weights to build more muscle.
TABATA JUMP SQUATS
When I don’t have time for a 45-60 min workout, I often combine multiple moves together in one of my figureFIT! workouts. Often I’ll throw in jump squats or lunge jumps. With this move you’ll torching calories, rev up your heart, and feel great once you’re done.
This explosive exercise works the entire body especially the big powerful muscles such as glutes, quads, core, chest, and back which will send your heart into overdrive when performing this movements. Kettlebells are a great way to work your entire body, pack on muscle, and incinerate fat. Research from University of Wisconsin suggests that a kettlebell workout can burn 20 calories per min.
You’ve seen it at the gym and you’re not quite sure how to even do it. Well don’t let that keep you away. Indoor rowing will utilize the entire body so it’s worth learning how to do it correctly. Rowing works 9 major muscle groups: quads, hamstrings, glutes, lats, core, shoulders, triceps, back and biceps. In addition rowing is an amazing cardio workout that will torch calories. A Harvard University study shows a 185 lb man can burn 12.5 calories per min rowing.
Ropes will rev up your heart, boost total oxygen consumption, and torch an average of 10 calories per min. They’re a great way to build a wonderful shoulder cap and incinerate fat. I like to throw these in at the end of my shoulder lift days or simply when I want to rev up my heart.
At the American College of Sports Medicine annual meeting a study was presented showing burpees a killer cardio exercise. Aim for 10 burpees every 60 seconds and you’ll be kicking you anaerobic system into high gear, revving up your metabolism and torching an average of 1.43 calories per burpee.
AIRDYNE BIKE SPRINTS
Perhaps one of the hardest pieces of equipment and workouts you will ever do. Once you get on and start pedaling, and the bike pushes back. Due to air resistance and the aerodynamics of the fan, the difficulty changes as you peddle. When you pedal faster, you experience more resistance; when you pedal slower, less. This is an absolute full-body workout due to the pushing and pulling action of the arms and the pushing action of the legs. challenges your heart to pump blood to both upper and lower body regions. The key of this piece of equipment: give it everything you’ve got for 60 seconds. Do this for 5-10 minutes after a workout or lift session and call it a day.
This mode of exercise uses more muscle groups than jogging, challenges your balance and coordination, and stimulates your entire body. According to the Compendium of Physical Activities, jumping about 100-120 skips per minute will burn 13 calories per minute. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope.
If you haven’t tried this fast-growing cycling sport, you should. Mike Curiak, record holder for the 1,000-mile Iditasport Impossible fat tire race says that you can burn up to 1,500 calories an hour pedaling the heavy, hard-to-turn monster bikes.
Due to the fact that this sport requires you to push with your lower-body and pull with your upper, cross-country skiing delivers a better workout that running. If you have a cool gym, they may have the new Concept2 SkiErg machine. If they do, get on it and give it a try.
- Posted by Christi Mcilwain
- On November 2, 2016
- 1 Comments