The Best Workout Program For Burning Fat And Building Endurance
I have been working out for years and while there are some workouts that are better than others there is no one best workout program
. However, again, that does not mean that there are better workouts than others. You see it all depends on what you are trying to achieve. If you want to build maximum strength I would recommend using a barbell and doing lots of squats, bench presses, dead lifts and the like. However, if you want to burn fat and build endurance then I would recommend using a kettlebell (KB).
A KB is a Russian weight lifting device that looks like a cannonball with a handle on it and, because of its design, is tremendously more versatile than a barbell or dumbbell and enables you to have a more varied workout program. There are hundreds or great workouts you can do with a KB and they are all compound exercises. Now, you may already know that the more muscle you have the more fat you will burn throughout the day because muscle weighs more than fat and your body has to work harder. However, not all weight lifting workout programs are created equal when it comes to fat burning benefits.
Compound exercises like the dead lift, squat, clean and press and others differ from isolation exercises like flyes and curls in that they use multiple muscle groups at the same time. One of the benefits of this is that doing these exercises actually throws your body into a state of metabolic shock because you are exerting more effort and, consequently, you will burn more calories well after the exercise is over.
You see, burning fat is all about the amount of energy you exert. If you consider that, to burn a single pound of fat requires 3,500 calories of energy and that an average person only burns 2,000 calories in an average 24 hour period you begin to see how much effort you must put into burning fat.
Now, let us return to the kettlebell because this device will allow us to exercise in a fashion that will allow us to burn up to 20 calories a minute and lose as much as 1% body fat a week.
The way we will be using the KB is in a high intensity interval training program. In the 1990s a team of Japanese researchers discovered that by training in high intensity intervals for only 4 minutes a day you could burn more fat than you could by exercising at a lower intensity for a longer period of time. They developed something referred to as the Tabata protocol (named after Dr. Izumi Tabata) which is performing any type of exercise at a high intensity for 8 periods of 20 seconds with only a 10 second rest in between.
Now, the Tabata protocol is ideal for use with a KB. However, it incredibly intense so we are going to use the same principle and apply it to high intensity interval circuit training. By doing this your body will exert such effort that it will go into a state of metabolic shock and burn calories at a greater rate for long after the workout is over. Because of the intensity of this workout program it may be difficult for you to exercise any more than 5-10 minutes at first. Do not worry, this is where the building endurance comes in. If you keep up with it you will be able to increase your endurance and workout for longer periods in a fairly short amount of time.
You will want to alternate these workouts in an A/B/A/B/A fashion one week and a B/A/B/A/B fashion the next.
A
One armed cross over clean and press
Double clean and press
One armed snatch
Squat to a military press
One armed cross over lateral raise
Dead lift to a high pull
B
Pull ups
Swing (swing the KB between your legs with one hand or two and thrust out with your hips)
Bent over one armed rows
Swing
Bent over one armed rows
Dips
This is the best workout program that I have been able to come up with for burning fat and building endurance and, just as I have, you will start seeing results pretty quickly.
by: John Kidder
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