The 1. 0 Best Exercises To Burn Fat And Lose Weight Fast. Posted by Bryan Di. Santo on Nov 8, 2. Burn It UP, Exercise Lists, Exercises, Fitness Lists, Muscle It UP . Exercise To Burn Fat 1 — Barbell Squat. Target Muscle Group(s): Legs. Directions: With your feet firmly planted on the floor shoulder- width apart, rest a racked barbell comfortably on the upper portion of the back — not the neck. Draw your shoulders back and tighten the core, and slowly squat downwards until your quads are parallel with the ground. Powerfully accelerate upwards to a full standing position, pause for one second, and repeat. Maintain strong posture throughout each squat and do NOT arch your back, as this can cause back injury. Video Demo: 2. Exercise To Burn Fat 2 — Dumbbell Swing. Target Muscle Group(s): Shoulders. Directions: Stand slightly wider than shoulder- width apart and place a dumbbell on the floor in front of your stance. ![]() ![]() Squat down, tighten your core, and grab the dumbbell with your palm facing your body. With your back straight, powerfully accelerate your legs upward and swing the dumbbell towards the ceiling, until it’s at eye level. Weight loss 10 Ways You Can Avoid the Gym and Easily Still Lose Weight Finally, you don ![]() Maintain strong posture and lower the weight back down to the floor in one fluid motion. Complete 1. 2 reps and repeat for the opposite arm. Video Demo: ELLO ELLO I'm Bryan Di. Santo. I'm the Founder & Editor- in- Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex- fat kid, and all- around fitness junkie. In this article I want to give you tips on how to lose 10 pounds fast. These are tips that you must follow in order to achieve this goal quickly. Lose Weight Fast: How to Do It Safely. Sick of crash diets and fad diets? Follow these healthy tips. I also contribute to Men's Health Magazine. When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere. Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO). ![]() Latest posts by Bryan Di. Santo (see all)Pages: 1 2. ![]() ![]() ![]() How Fast Can I Lose Weight? It mainly depends on how overweight you are along with these other factors that determine how fast you can lose weight but generally Have you ever needed to lose weight fast for a social event, beach vacation, or need to make weight for a competition in the near future? If this is you, I will show. See, lots of guys will say they just want to ![]()
![]() As a lot of guys near the finish line of their weight- loss goals, they’ll find that their progress has stalled. Even after weeks of dedicated effort in the gym and healthy eating, the scale will refuse to yield that last 1. Lots of guys will think: What gives? My weight- loss plan was working before—why isn’t it working now? Here’s why: As you whittle away the excess fat, the game changes. See, lots of guys will say they just want to “lose the last 1. But by that stage of their physical transformation, what they really want is to attain a lower body fat percentage and a bigger, more defined musculature. ![]() And for that, they need to shift gears on their previous weight- loss plan to something that more closely matches the next phase of their goals. To get the details on attaining that chiseled look, we talked to two expert trainers: Mike Donavanik, C. S. C. S., a Los Angeles- based personal trainer and creator of the Extreme Burn workout series, and Aaron Guy, C. P. T. Here, they present some of their hard- earned wisdom on the best techniques, strategies, and game- changing motivators that will help you shed your last vestiges of flab and lock down the body you want. Know that it will be difficult. Arguably the most important aspect of chiseling away the last few pounds is to understand that the necessary diet and exercise adjustments will challenge your physical and emotional willpower. Like a runner nearing the finish line or a weightlifter nearing his last rep, this is when you really feel the strain of your endeavor—and when a big effort makes a big difference. Donavanik tells his clients: “Suffer a little bit—eat super clean and work really hard—for the next 4–8 weeks. You’ll see the change. You’ll see the results. And you’ll see both way faster.”Yeah, it’ll be tough—but if you’re serious about your goals, then this is the way to achieve them. So don’t beat yourself up. Few things are more frustrating than checking in the mirror after a grueling workout—you know, one of those sessions where you leave a personal sweat pond on the gym floor—and seeing, well, not much change.“When anyone looks in the mirror, they see a lesser version of themselves,” Donavanik says. Hold yourself accountable. Simply creating a specific, time- based deadline for yourself will be a motivating factor, Donavanik says, and will make it easier to remind yourself of why you’re pursuing a punishing fitness and diet regimen. From now until that date, give yourself benchmarks you need to hit at certain time points.”Better yet: Try to make your goal or deadline personal—your first day of beach season, say, or your winter vacation to somewhere tropical—so you have a rooting personal interest in attaining your ideal physique, Donavanik says. Don’t trust the scale. Remember, the proverbial “last 1. Muscle, as you’ve heard, weighs more than fat. That means your trusty scale, which was your guiding compass throughout your previous weight loss goals, won’t offer you much insight on your progress.“Don’t base all your feelings, emotions, or sense of success on the scale. The scale can lie,” Donavanik says. A better strategy: “Focus on gaining muscle and losing body fat. You’ll see the change. The scale won’t have to tell you. You will see more muscle definition and you’ll become more vascular.”Instead of a scale, consider investing in a fitness tracker like the Skulpt Aim, which measures the muscle quality and body fat percentage of various body parts, to get a more specific and measurable sense of your progress. Hire a trainer. Lots of guys are skeptical of hiring trainers, especially if they’ve managed to lose weight on their own. But in this more challenging phase of transforming your physique, having a coach you trust can be a powerful way to make good on your goals, adjust your fitness routine, and stay on track with your nutrition plan. Case in point: When Guy—an experienced trainer with numerous certifications—was preparing for bodybuilding competitions, he hired a coach. Time your meals and workouts. We get it: You’re a busy guy with a busy schedule, and getting a workout in can be difficult enough as it is. But if you really want to hammer your body into shape, you’ll need to schedule your effort for optimal results. In a perfect world, Donavanik says, you should do a cardio session in the morning—on an empty stomach if you can manage it—and then lift weights later at night. Only have time for one workout? Lift weights before cardio, and “work out when you have the most energy. That’s when you’ll get the most out of your workout—when you feel your best and when you can put 1. For your meals, prioritize a big, protein- rich meal in the morning (after that cardio session), and eat lighter as the day goes on. Dinner—ideally green veggies and some lean protein—should be your lightest meal of the day. Cut the booze. Yeah, yeah, we know: Over your dead body. But listen up, man: If you really want to get past that plateau and see progress where there was none before, then it’s time to re- examine your priorities when it comes to alcohol, because cutting it completely will give you a huge boost toward your goal. Here’s why: “Alcohol provides nearly the same amount of calories as fat and almost twice the calories of protein and carbohydrates,” Guy says, “but absolutely ZERO nutritional value.”Worse yet, Guy says, the occasional bender also tends to stimulate our appetite while our inhibitions are lower. Instead of reaching for the alcohol at social events grab a soda water with a twist of lime. Clean up your diet. We’re talking clean. We mean body- suit- wearing, construction- of- the- space- shuttle clean. Be aware, though: “This is for an average guy looking to lose those last 1. Step one: Cut all the crap. You’ve already (presumably) dropped alcohol and junk food, which is a big first step. Next is eliminating processed foods, which are riddled with all kinds of preservatives and junk that can throw off your progress. Limit your carbs. Cutting carbs can be difficult for the average guy, because carbs are a vital energy source for workouts and day- to- day functioning. And if you’re going through a stressful phase—be it professional, personal, or social—now is probably not the time to be cutting carbs, Donavanik says. Initially you may find yourself more lethargic and more irritable, but after a week or two, you’ll get used to it.”Most guys can start by cutting simple carbs first. That means no processed sugar, booze, bread, pasta, or rice. Whole- wheat carb sources are okay for most men, but Guy and Donavanik advocate skipping them at this phase. From there, Guy and Donavanik recommend sourcing your carbs from sources such as oatmeal, sweet potatoes, and nutrient- dense vegetables like broccoli, asparagus, and cauliflower. These vegetables not only pack complex carbohydrates that will give you energy without a sugar spike, but also provide crucial vitamins, minerals, and nutrients to keep your body running smoothly. Eat consistently throughout the day. The most effective way to stoke your metabolism, stay energized, and fuel your muscular growth is to provide your body with a steady stream of protein, fat, and carbohydrates (in their proper proportions).“I like to compare my metabolism to that of a wood- burning campfire,” Guy says. Furthermore, getting too much fuel at one time can trigger an insulin spike, which encourages your body to store excess blood sugar as fat. Stay steady and consistent, and you’ll avoid both those pitfalls. Hydrate or die. It can be tempting to “lean out” by dropping water weight, but that’s just counterproductive and dangerous. Working out often can dehydrate you, so be sure to replenish your body with plenty of water. Plus, dehydration can often be mistaken for hunger, Guy notes. Staying hydrated can knock down your hunger pangs and prevent you from reaching for that desperation candy bar that will ultimately set you back. Turn up the intensity with HIITHigh- intensity interval training (HIIT) can leave you utterly winded and exhausted while also taxing your muscles—and that’s exactly why Donavanik and Guy recommend it.“Adding new types of cardio in the form of HIIT is the most effective way to burn calories, boost your metabolism into high gear for periods long after you've stopped the activity, and burn body fat—while sparing all that hard- earned muscle you've worked for,” Guy says. Exercises like jumping rope, kettlebell swings, and plyometrics are also challenging in a HIIT format, he says. Donavanik also recommends compound movements like deadlifts, burpees, and thrusters. They’re huge calorie- burners, he says, although you shouldn’t try doing these every day because they are so demanding. Lift heavy. Remember: Losing the last 1. By the time you’ve achieved a body fat percentage low enough to have your sights set on the last 1. The solution: Lift heavy. Everything leading up until the last 2–3 weeks before their shoot is all HIIT training. During those last 2–3 weeks, however, we really tighten up the diet and focus on lifting heavy. Remember to rest and recover. Your body needs time to rebuild your muscles after a workout, and all that protein powder and HIIT won’t make much of a difference if you don’t get adequate sleep and recovery time. You will be tired during a grueling workout and nutrition regimen—so invest in your gains by recharging every night and on your recovery days.“Overtraining can be equally as detrimental as under- training,” Guy says. Have fun! The worst way to approach a fitness routine is like a death march. Sure, losing weight is challenging—but you should still enjoy the process on your way to your big goal.“Make your fitness routine yours!” Guy says. Are you a team guy, or a solo operator? Do you like some competition in your workouts, or more of a cooperative atmosphere? Figure out what you enjoy about your routine, and lean on that to succeed.
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
June 2017
Categories |