When you ask someone what they think the best calorie burning exercises are, they usually respond quickly with something cardiovascular like running, jogging, or different kinds of aerobics.
Now, these are definitely helpful actions to burn more calories, but are they really the best? Truly, the best fat burning exercises would cut calories during and after a workout.
Calorie Burning After A Workout
Notice that I said “after” a workout. I’ve been dropping weight and gaining lean muscle for years because my workouts don’t involve typical cardiovascular activities.
I do partake in interval training which involves intertwining periods of high-intensity work inside of your current exercise, but I’ll come back to this later. I mention this in my TYM report along with some of the best calorie burning foods to go along.
Why don’t I do 30 minutes of running or jogging? Because it doesn’t do anything to increase my metabolism which keeps me so lean and trim.
Learning how to effectively increase your metabolism can be one of the most powerful actions you take to losing weight. And I’m sorry to break it to you, but most aerobic exercises aren’t very effective.
Strength training is the real key to building up a fat-obliterating metabolism!
Your muscles actually require quite a bit of upkeep from your system and when you keep them firm and toned, you force your metabolism to burn more calories even when you’re not exercising.
But people don’t even consider weight-training anymore because they’re afraid of turning into some macho meat-head with 25 bulging neck muscles. Trust me, that won’t happen.
Best Calorie Burning Workout Means Circuit Training
The secret to staying lean when working out with weights is to do a high number of repetitions (12-15) with a low amount of weight with either:
- A very short rest between sets of the same exercise
- No rest between sets of a different exercise (Circuit Training)
Body-builders do the exact opposite. They take heavy weight and do a much smaller number of repetitions to get a deep pump in their muscles that causes more growth than firmness. So, you really have to be aware of “how heavy the weight actually feels.”
Typical weight training involves planning an exercise for a muscle group and performing a number of repetitions per set and then taking a small rest between each set. For example, I might work out my bicep on one arm with concentrated curls like this:
- Do 15 slow and steady repetitions
- Rest for 45 seconds
- Repeat 6-8 times
Now, if I were to use a circuit training routine, things would look go differently. Circuit training is when you string a group of exercises together to reach a faster, stronger calorie-burning benefit. It’s definitely more intense work.
Here’s an example:
- 15 slow and steady concentrated curls
- Immediately move to 15 shoulder presses
- Immediately move again to 15 tricep extensions
- Rest for 60-90 seconds
When you string weight training exercises together in a circuit, you gain a stronger aerobic benefit which allows you to burn even more calories than normal strength training routines. You can usually find a whole slew of them in popular muscle magazines.
I Mentioned Interval Training With Cardio…
Like I said before, interval training is when you stick short intervals of added effort into a typical exercise like sprinting during a jog. This, in my opinion is what creates the most effective cardio workouts.
A common way of implementing this is by following these steps
- 5 minutes – Jog
- 30 seconds – Sprint
- Repeat desired number of times
The key to doing this effectively to gain a strong metabolic burn is to not include the sprinting (or interval) too often as it can lose its effect on the metabolism. If you were to just sprint for 5 minutes, you might become completely exhausted, or else your body would adjust and wouldn’t burn any more calories than during a consistent jog.
And my current workout routine, Visual Impact Training, really knows how to take high-intensity intervals and harness their power for maximum calorie-burning benefits. Many days, it’s actually way too intense, but I keep pushing through when I notice a couple new pounds dropping off each week.
The Best Calorie Burning Exercises Involve Weight Circuit Training
A typical weight-training routine that I do each week includes working out 2 different muscle sections each day. In this fashion, I only workout 3 times each week.
This is how I sometimes break up my muscle groups.
Exercise Day 1: Shoulders and Back
Exercise Day 2: Biceps and Triceps
Exercise Day 3: Abs and Legs
Often, I’ll try to incorporate all these body parts into one workout. Do the shoulders, move on to the back, slide into the biceps, and finish the circuit at the end. It’s a simple, but extremely effective way to get rid of calories and get that firm, athletic look at the same time.
However, This Is Not The Best Route To Go For Building Substantial Strength Or Muscle Size
Building size, like I said before, involves slow repetitions, low repetitions, and a higher amount of weight. Plus, you need a consistent length of recovery time between repetitions and sets.
When building strength and size, it’s important to focus on the contractions of the muscle fibers instead of the endurance and speed. The endurance and speed is what will lead to more of a calorie-burning benefit and less of a muscle-toning benefit.
Just do slow repetitions to make sure that you can actually feel the strain in your muscles and you can expect to see results in as little as 2 weeks.
So, forget about the cardio. Running and jogging just can’t cut it any more. If you’re looking for the best calorie burning exercises, start weight-training and watch the calories burn away fast.P.S. If you're interested in the diet that I use when I want to get particularly lean, it's Eat Stop Eat. It's very progressive, and probably not like anything you've tried before.