Exercise Secrets for Burning Fat Fast

Exercise Secrets for Burning Fat Fast

Ever heard the saying “Sweat is just fat crying?”

It’s true. The more you work out – the more fat you’ll burn.

But it’s important to choose the right exercises. In this article we’ll highlight some of the best ways to incinerate that fat and replace it with lean muscle.

So, grab a towel, a water bottle and let's go!

Why Cutting Calories isn’t Enough

Losing fat is all about burning more calories than you consume. That's it, a simple formula. This means that if you want to lose weight, the best approach is to cut back your calories, as no amount of exercise can outwork a bad diet.

People often misunderstand this simple concept. They think "I can easily burn this chocolate if I run 30 minutes on a treadmill". Maybe you will. But if you eat a chocolate bar, then run 30 minutes, you've just burned those calories, i.e. you’re breaking even.

You’re much better off not eating the chocolate and following a nutritious diet as much as possible. That’s sufficient if your goal is to maintain weight. But if you want to lose fat, you need to exercise more too, and learn the correct exercises to do.

So Why Bother With Exercise?

You can cut your food intake and lose weight, so why exercise?

Two reasons: exercise burns calories, and more importantly, exercise helps you maintain, and even build muscle.

The issue with cutting back calories is that our body doesn't like it, and as a result, will start breaking down muscles. That's why extreme dieting often results in a "skinny-fat" look, where most of the fat is retained, especially around the waist, and a large amount of muscle is lost, mostly in the upper body (since you use your legs for moving).

The reason this happens is because muscle is hard to maintain. Muscles require a lot of calories. In a caloric deficit the body will start breaking them down if you're not using them regularly.

If you exercise, your body will maintain, or even grow, muscles. You’ll almost exclusively burn fat. The right exercises combined with good nutrition will work wonders for your weight loss by rapidly burning fat, not muscle.

Which type of exercise works best for fat loss?

Fit woman performing kettle bell swing

If losing fat through exercise is your goal, your best bet is full-body movement that focus on large muscle groups.

Look, biceps curls are awesome and definitely have their place. But if shedding fat is what you're looking for - they are a complete waste of time! Although it may be very tempting to get toned and appealing biceps, they’re a very small muscle group. Also, working on them won't burn many calories.

Every exercise has two parts - concentric and eccentric. For instance, in the above-mentioned bicep curl, the flex would be concentric and lowering the weight would be eccentric. Both stress the muscle, causing micro tears. In the next 48-72 hours (while you rest) your body works hard to repair those tears through the process of protein synthesis. It’s this that causes your muscles to get stronger and grow.

Now, you might be wondering what muscle growth has to do with fat loss, which is your goal. Well, the process of repairing the damaged tissues puts strain on our body, causing it to burn calories. The bigger the muscle, the more work that has to be done to mend it. That's why hitting big muscle groups, especially lower body, will help you burn the most fat.

So, glutes, hams, quads and even back are great, but no (biceps or triceps) isolations.

The Secret to Rapid Fat Loss | Giant Sets

It's not only about the exercises you choose. The way you perform them matters too. Think about cardio training - when you're on a treadmill or elliptical, your heart rate is up continuously over an extended period of time. That’s what works best for weight loss, and is something you should emulate through your workout.

The best way of not letting your pulse drop is by doing giant sets. You're probably familiar with supersets, the term used to describe two exercises performed one after the other, without a break in between.

Well, a giant set is superset's older, meaner brother. A giant set is essentially a mini workout, a sequence of several different exercises you perform one after the other with no rest in between.

You can rest when you finish them all, but only a little, and then repeat the process for the prescribed number of times. Sounds awful, right?! But it works.

How to Perform Giant Sets

The beauty of giant sets is that you can turn any type of workout into a fat furnace, with just a few tweaks. For example, a typical chest day would look something like this:


EXERCISE
REPS
SETS
REST
Flat bench press
8
4
90 secs between sets
Incline press
8
4
90 secs between sets
Cable crossover
8
4
90 secs between sets
Pushups
AMAP
(as many as possible)
4
90 secs between sets

 

There's nothing wrong with this if your goal is muscle hypertrophy (i.e. growth). By resting after each set you give your muscles more time to recover allowing you to push harder and lift more on each set, allowing more gains.

But if your goal is to spend as many calories through lifting, the same workout as a giant set would look like this:


EXERCISE
REPS
SETS
REST
Flat bench press
8
1
No Rest
Incline press
8
1
No Rest
Cable crossover
8
1
No Rest
Pushups
AMAP
(as many as possible)
1
No Rest
Rest 90 seconds and Repeat 4 times

 

With this approach, your workout will be much more intense, your heart rate soaring through the roof followed by a flood of sweat. Of course, your performance will suffer and you’ll lift a lot less weight / do fewer pushups. But there's no doubt that you’ll lose more fat.

Giant sets have one more benefit. Because there's no rest time in between sets, your workouts last at least half the time, which is great for busy people.

Best Exercises for Fat Loss

As mentioned earlier, working out smaller muscle groups to lose fat is not ideal. What you want are full-body exercises, with emphasis on leg and back muscles. Let's get on to some examples.

Barbell Romanian Deadlift + Row

No matter which variation of deadlifts you choose to perform, you’ll find yourself out of breath. This exercise is very challenging, 100% hardcore, and a part of every good workout. It’ll hit your posterior chain like nothing else, targeting your hamstrings, glutes, lower back, upper back, even abs.

One of the best combos is a Romanian deadlift - barbell row combo. Here's how to do it:

  1. Hold a loaded barbell while standing straight up, your hands shoulder-width apart.
  2. Brace your core, which will prevent you from arching your lower back. It should stay that way throughout the whole movement.
  3. Start the movement by breaking at your hips, moving your glutes back, like you’re trying to touch a wall behind you with your butt.
  4. Flex your knees just a little bit, but the point is to limit the movement while stretching your hamstrings.
  5. Keep going until your back is parallel to the floor, bar hanging down from your straight arms.
  6. Flex your elbows, pulling them back, and raise the barbell until it touches your stomach, then slowly lower it down.
  7. Reverse the whole movement back to the starting position.

While this sounds and looks complicated, it's much easier than it sounds. Basically, just bend at your hips until your back is parallel to the floor. Then you row. Then you straighten back up and that's it in a nutshell.

Walking Dumbbell Lunge

Good old lunges are one of the best leg exercises. Easy to perform, all you need is a pair of dumbbells.

  1. Stand up straight while holding a pair of dumbbells in each hand.
  2. While keeping your torso upright, step forward with one leg, flexing your knees.
  3. Continue lowering your body until the knee of your back leg almost touches the floor. The knee of your front leg should not go past your toes
  4. Push through the heel of your front leg, extending your knees, getting back up.
  5. Continue doing the same with the opposite leg.

This whole movement should be done naturally, uninterrupted. Just make sure you mostly use the power of your front leg through each lunge to get the most out of the move. If you're wondering why walking lunges instead of regular - they require more from your core muscles to balance yourself, making them a more natural, athletic movement.

Kettlebell Swings

This is a CrossFit classic. The kettlebell swing is an explosive, athletic movement that targets your posterior chain, and above all, burns a ton of calories.

  1. Stand with your legs wider than your hips, with knees slightly bent, while holding a kettlebell between your legs with a straight arm. This requires you to have flexed hips.
  2. Now, forcefully extend your hips, while keeping your arm straight the whole time.
  3. The created force will shoot the kettlebell up and in front of you. You should use your arm only for control, not for power.
  4. Let the kettlebell drop back between your legs while simultaneously flexing your hips.
  5. Using the momentum, again forcefully explode back up into the second rep and continue doing that for the prescribed number of times.

Burpee + Push-up

Admit it, you thought you would get away without burpees. No way! The only purpose of this exercise is conditioning - a.k.a. fat loss. To make your life even harder, you’ll combine it with another old-school movement - a pushup.

Both of these need no introduction, but we’ll give you one anyway just in case!

  1. Stand up straight with feet wider than your hips.
  2. Squat and put your hands on the floor between your legs.
  3. Explode back into a push-up position.
  4. Do a push-up (lower your body keeping it rigid and in line until your chest touches the floor).
  5. Explode back into a squat.
  6. Jump up.
  7. Make sure you pause for a split second between every part of the movement, to contain your momentum, preventing injuries.

Doing this exercise alone is enough for a great fat loss workout, and if you have no equipment and not much time to exercise, a burpee + push-up is your best option. It doesn't require anything but your own body, and it’ll help you shrink a few waist sizes in the shortest time possible.

Light the Fat Furnace!

Let’s put everything together in a giant set.

You can do this 3x per week, resting a day in between.

EXERCISE
REPS
SETS
REST
Barbell Deadlift + Row
8
1
No Rest
Dumbbell Walking Lunge
8 per Leg
1
No Rest
Kettlebell Swing
8 per Hand
1
No Rest
Burpee + Pushups
16
1
No Rest
Rest 90 seconds and Repeat 3 times



Left Continue shopping
Your Order

You have no items in your basket