You Can Burn Fat Quickly With These 6 Body Weight Exercises
Jun 10th, 2011 | By Todd Bowman | Category: Exercises, Lose Weight
Everybody wants to burn fat quickly. However, not everybody likes to do cardio exercises. The reason for this is that not everybody has the time to do cardio.
Not only do most people hate long and boring runs on the treadmill, they would like to find another cardiovascular or aerobic exercise that’s a little more exciting. Or at least just not as boring.
Can I get an amen?
I personally hate doing the treadmill or elliptical machines. I’d rather go surfing, running on a mountain trail or riding a bike out in the back country. Right now I have a torn ACL (anterior cruciate ligament) in my right knee so I can’t run. To get my lungs and heart pumping I do do rebounding and fast walks when I can.
I also focus more of my energy on building muscle as this has more bearing on weight loss than doing cardio training.
It’s good to know that there are some exercises where you still get to burn fat even without cardio. Yes muscle weighs more than fat but it sits on your body in completely different proportions. It looks sexy. Many women (and men) focus too much on what the scale is telling them. What they should focus on is body fat percentage as well as their body mass index (BMI).
It’s your muscle to fat ratio and the size of your waist, chest, arms etc that’s important, not how much you weigh.
Plus even your body ratios pale in comparison to how healthy you are. None of the numbers mean anything if you’re one heart beat away from a coronary heart attack right?
In this video, Craig Ballantyne shows us six exercises that will help you burn fat. These exercises can be done as a circuit. You can do as much as 15 per exercise, depending on your fitness level.
Just so you know you should feel a burn. Do as many reps as you can up to the point where it feels like your muscles are screaming and on fire. You should barely be able to complete the last repetition. You should be struggling and dripping with sweat.
So if that means doing 10 reps or 100 reps, do whatever it takes to get that feeling.
Just remember this principle:
- The more weight you do combined with fewer reps will build muscle size, strength and mass.
- The less weight you lift with more repetition will produce a lean, tight, strong swimmers body.
Here are the exercises that Craig Ballantyne insists that will help you burn fat quickly.
1. Wide Squats
Spread your arms upwards as you do squats. This helps to build some of the smaller second tier muscles in the lower body and around the joints. They also help to improve balance and coordination.
For good reason, squats have been called the king of exercises. Being a full body compound exercise they workout your core, your lower back, your legs, butt, calves and even your shoulders and arms.
If there were one exercise you could only ever do, squats would be it.
2. Spiderman push ups
Position yourself similar to an ordinary push up. As you lower your body, bend one knee and spread it on the side. As you push upwards, return to the original position. Now do the same on the other side.
3. Reverse lunge
Take one step back as you go into lunch position. You can do some variations of this with arms behind your head to give your upper back muscles some workout as well.
This is better than traditional lunges because it helps to keep your knee more stabilized in a plane of motion that is safe. It’s great for building muscle and keeping a strong base for your body.
4. Swiss Ball Push Ups
Place your legs on top of an exercise ball and assume push up position. As you lower your body, bend your knees towards your chest and slowly extend your legs to original position as you raise your body.
These types of push ups help to increase forearm strength and tricep and abdominal strength. It’s one of the best body weight exercises you can do.
5. Squat on balls of feat
It’s just like it sounds. You do squats on the balls of your feet and your heels are not supposed to touch the ground. This adds more to your workout by working out your calf muscles.
Make sure to not attempt this particular squat with a barbell. You don’t want to injure yourself. This is great if you’re simply doing body weight squats but you’ll put your ankles and knees in a compromising position if you attempt this using free weights.
6. Cross body mountain climber
This is a lot like Spiderman push up. However, instead of bending the knee to the side, you bend it crossing your body. Similar to what you see mountain climbers do. (Hence the name!) You’ll feel the burn in your pectoral muscles, your triceps, your stomach and your lungs and heart.
The exercises mentioned above do not involve nor has minimal involvement of your upper back muscles and hamstrings. To target those muscles, you’ll have to add some more exercises to this circuit. With these exercises, you’ll be able to burn fat quickly.
These are both anaerobic and aerobic exercises that are designed to build muscle which will help you in your weight loss efforts.
If you want an entire course that’s put together in a step by step system that’s easy to follow, you’re going to want to get a hold of the Turbulence Training program.
Start by watching the video below and then clicking the link below that to get an idea about how the Turbulence Training program can take your body to the next level.
Click Here To Learn More About How Turbulence Training By Craig Ballantyne Can Transform Your Body
"If you've enjoyed this article please sign up for my 6 part muscle building mini course where I share some of my most powerful muscle building secrets. You'll love it. Plus you get free workout software. To get access to all this simply enter your name and eamil below and I'll send it right out to you!"
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