Okay so it’s Monday morning and I’ve just completed my first workout session of the week. Just about polished off the last of my protein shake, my cup of tea sits next of me and I’m raring to get some more great content out for you – today looking at the best belly fat burning exercises and then a few ideas on how to use them.
With so many exercises out there, so many different plans, knowing what’s right for you can be difficult. You read one thing in a magazine, another on a web site, your gym instructor gives you another opinion and this is where you get… OVERWHELM.
So, what you’re getting from me is based on my own experience from the results I have achieved for myself and the hundreds of clients I have trained over the years.
Actually, where you may have come to this post looking for a new golden nugget exercise that will give you instant results, sadly I’m going to be the barer of bad news.
Yes, there are a few key exercises that will help you to burn more fat than others, but actually it’s about a few other factors that you need to consider once you don your workout gear, grab your bottle and flick your towel over your shoulder…
• Exercise Intensity
Are you really pushing yourself that little bit extra in each session?
• Correct Form
Is your posture and body position correct so that your muscles are developing effectively, without injury?
• Combinations
Are you combining the exercises in the correct manor so that you are not only ensuring muscle balance but you are being effective with your time?
• Rest
Do you have a stopwatch or other device to ensure that you are implementing the correct rest periods?
Now that I’ve covered each of these areas, it’s time to look at the 3 exercises that I feel should appear in your routine more often than not. Each of these exercises are classed as ‘Compound’ exercises which means that they target more than one muscle during the moment.
It’s particularly important that you pick these types of exercises for belly fat burning because your body uses up a lot more energy and generates more muscles which yes, gives you fater results. Plus remember ladies – weight training is essential if you want that figure that will give you awesome shape in those evening dresses – too much steady state cardio and you’ll end up with more pliable skin than you could image, train with weights and you’ll get FIRM and TONED!
Squat
The squat is the perfect exercise if you want to have awesome upper and lower legs (as well as back, and core) as well as a bottom that will really make you look awesome in your clothes. Start by using your own body weight to begin with and then add dumbbells. If you find it hard to lift your own body weight right now then find a fixed pole and gradually help yourself up.
Feet shoulder width apart, keep your chest up
Press Ups
Even though I’m hearing you cry “I hate press ups Simon!” – they’re going to give you great toned arms, shoulders and triceps (back of arm – the one that helps you get out of the swimming pool!). If you’re new to press ups, start on with your knees behind you and build up. You should aim for 15 reps of good form press ups with your full body weight. A great target to go for.
Arms wide, back straight, go low but don't arch back, start off on your knees if it's too hard.
Deadlifts
If you want a strong back and amazing posture then deadlifts are a must, but correct form is essential. Start of with a light barbell (15kg -20kg for absolute beginners) and then build up. You can also perform these with dumbbells. It’s worth mentioning that if you haven’t performed deadlifts before then you will notice your back muscles fatiguing. If this gets progressively more stiff during the exercise, don’t worry that’s normal. Only worry if you get a sudden twitch or stabbing pain. Deadlifts are aimed to strengthen your lower back but also work a host of other muscles.
Back straight, chest up, lower legs, arms shoulder width
So these are my top three exercises for fat burning…
Now, in terms of reps and sets and how you could use these…
Instead of performing say 15 reps of each of these for 3 sets (typical routine), here’s what you could do for a great fat burning workout (remembering the rules above for maximum effect).
Simon’s Fast Belly Fat Burning Workout
Beginners should start off with body weight. If you’re used to training then be sure to pick a weight that you struggle towards the end of the minute but keep your form!
Warm Up
Round 1
1 Minute Squats
1 Minute Pressups
1 Minute Deadlift
Rest For 1 Minute
Round 2
1 Minute Squats
1 Minute Pressups
1 Minute Deadlift
Rest For 45 Seconds
Round 3
1 Minute Squats
1 Minute Pressups
1 Minute Deadlift
Rest For 30 Seconds
Now perform intervals afterwards such as sprints, boxing, skipping or rowing. Craig Ballantyne’s Interval Workouts will give you loads of ideas here…
Cool down.
Finally, don’t forget that on this session you can add in ‘Active Carbs’ to your lunch box which will give you more energy and recovery food for your workouts. 90% of the so called ‘nutrition plans’ out there simply don’t take into account exercise and how important optimum nutrition is when it comes to getting the body you want and ultimately your flat belly. Click here to get started on The Lunch Box Diet.
That’s why you should also always include your ‘Group B’ to ensure that your muscles are fed after your workout too. Group A will give you your nutrients and C will add that taste!
Enjoy the workout and let me know in the comments below whether you already are using these exercises in your workout.
Tags: Barer Of Bad News, Body Position, Burn Fat, Combinations, Compound Exercises, Cup Of Tea, Fat Burning, Fat Burning Exercises, Flick, Golden Nugget, Gym Instructor, Intensity, Little Bit, Monday Morning, Muscle Balance, Muscles, Posture, Protein, Rest Periods, Shoulder Exercise, Workout Gear, Workout Time
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