Do you find yourself stuck with that last 5 pounds of
stubborn fat? Maybe 3 pounds or 7 pounds, it does not
matter. It is just that last bit of body fat that seems to
cling on to your prominent body parts and even though you
have lost loads of weight before, these couple of pounds
just makes you look bad! No matter how many hours in the
gym you spent a day and regardless how many times you go to
the gym, you still appear slightly on the smooth and soft
side. I know how you feel. It just frustrates you!
But before we dive into the solutions that I am about to
show you, lets try to understand about burning fat and
stubborn fat. This way, we can come out with a much better
strategy to shed those last few pounds and be beach body
ready by the time your next party arrives.
In order to burn fat or lose weight, you need to consume
lower calories than you use or vice versa. The best formula
to achieve this is to combined both techniques and create a
harmonious program. This means, we need to exercise to help
raise the body metabolism and to burn body fat and also we
need to consume less calories to create a negative balance
so that the body can tap into the body fat resources.
To lose one pound of body fat, you need to burn 3500
calories. Lets say your target is to lose 1 pound per week,
that means we need to have a negative calorie balance of
3500 calories per week. That works out to be 500 calories
per day. So, by right, if we manage to workout and burn 300
calories per day and consume 200 calories per day, I would
have lose 1 pound per week and 5 pounds in 5 weeks right?
Unfortunately, that is not the case. Its stubborn body fat
we are talking about here. You are in plateau stage and now
your body is getting used to your exercise routine and your
metabolism is slowing down.
This is the stage where you need to kick in some advance
training strategies for your weight training and
cardiovascular workout. I am assuming that you have already
been doing weight training and doing cardio training
regularly. If you are not, then just by doing probably will
help you shed off that 5 pounds. These techniques are for
those that have been weight training, doing cardio and
dieting but not seeing any more results after their initial
surge of body fat loss.
Our strategy here is to shock your body with new training
techniques and principles. The first step is to reduce your
rest time between sets. If you have been resting for more
than one minute in your workouts, then reduce your rest
periods between sets to less than one minute. Next, do high
intensity drop sets. Yes, drop sets or strip sets will help
shock your muscles into growth and it burns more calories.
A drop set is where by you start an exercise for example
bench press at a very heavy weight. You would only do 8
reps and then you reduce the weight and straight away rep
out 10 reps and then reduce the weight again and do 12
repetitions. You will feel a massive burn in your chest.
The goal here is to shock your muscles so that it will
respond. Also, by doing three sets non stop and
withstanding the burning sensation, it can get your heart
rate up real fast which is good for body fat loss. Use
about 2-drop sets exercise in your daily workout sessions.
The next tip here to burn stubborn body fat is to get your
intensity really high in your cardiovascular workouts. I am
talking about 85 to 90 percent max heart rate. Note that
you have to be exercising regularly and clear of any
medical issues to use this technique. For about a month,
try doing really high intensity cardio training, interval
style. Instead of long 30 to 45 minutes running, now you
are going to try to do 20 minutes explosive runs.
Here is the method:
We are going to separate the 20 minutes into 4 intervals
making each interval 5 minutes. In one 5-minute interval,
there will be 2 phases. The first phase is the base phase
and the next phase is the breaking the threshold phase. For
example, if you can run at speed 10 km/h continuously for
20 minutes, then make 10 km/h your base phase. Then, I need
you to test a what speed you can run that will make you
flat out in 3 minutes. You might need to test this. I
assume 13.5 km/h. So, we are now going to beat that
threshold of 13.5 km/h. Then one interval is made up of 2
minutes of 10 km/h and 3 minutes of 13.5 km/h. I can
guarantee you that you will be knocked out of your socks by
the time the fourth round is over. You can literally feel
your body burning even 30 minutes after the workout. The
post workout burn is just tremendous.
There you go, two powerful methods to bring to war with
your stubborn fat. I am sure that with these 2 tips you can
lose those 5 pounds of body fat and look fabulous in your
clothes. Another important tip is that you have to take
action and be persistent. Never give up!
----------------------------------------------------
Tony Leong is giving away his Tony Leong Weight Loss System
when you join his info packed Fast Fat Loss E-Mag for a
limited time only. Download it at
http://www.tonyleongweightloss.com
while it is still free.
No comments:
Post a Comment