subject: Fantastic Fat Burning Workout Routines: Lose 20 Calories In A Minute, 1% Body Fat In A Week! [print this page] I am about to tell you a secretI am about to tell you a secret. It is a surprisingly little known secret but, once I explain it to you it will make sense. Sit ups and ab exercises are useless for burning fat and, while running and other cardio exercises are alright weight lifting is the king when it comes to fat burning workout routines.
This is a surprise I know. It came as a surprise to me before I learned the truth. But let us investigate the situation in detail.
A single pound of fat requires 3,500 calories of energy to be burned before you lose that fat. When you consider that an average person only burns 2,000 calories in an average day you begin to realize actually how much effort goes into losing a single pound of fat.
Now, let us look at sit ups and other ab exercises. These are designed for building muscle not burning fat. So, you may very well have a set of six pack abs but it is hiding beneath a layer of fat. The fact of the matter is that you cannot spot reduce fat on your belly any more than you can reduce it on your chin. Even if you could those types of exercise do not generate enough calories to make a difference.
The next thing people try to burn fat is cardio exercises. However, even if you spend an hour on the treadmill you are only going to burn a few hundred calories. Again, this is a far cry from the 3,500 you need to lose a single pound of fat.
Now, here is the reason that weight lifting is the king when it comes to burning fat. First, muscle weighs more than fat so the body must work harder and, therefore, burn more fat throughout the day. Second, if you do the correct exercises you will throw your body into a state of metabolic shock and burn more calories at a higher rate for days after.
These exercises are whole body exercises such as the clean and jerk, one armed dumb bell snatches, military press, dead lift, squat and others.
Now the best device to use to do these exercises is a Russian kettlebell (KB). It looks like a cannonball with a handle and because of its design is perfect for using in high intensity interval training. Studies have shown that using a KB in this way will burn up to 20 calories in a minute and up to 1% body fat in a week.
Here is a sample weekly routine:
Day 1: Renegade rows, clean and press, snatch, bent over rows
Day 2: 1 handed swings, halos, figure 8s, squats, extended dead lifts
Day 3: Renegade rows, clean and press, snatch, bent over rows
Day 4: 1 handed swings, halos, figure 8s, squats, extended dead lifts
