Circuit Training

Another potent weapon to use to burn off fats is this form of training called the Circuit Training. It can be used to combine cardio and muscle endurance training (since both of these trainings are essential to fat burning!). But be warned, this requires a certain level of fitness.

This will be best carried out in a 400m running track. What I normally do for fat burning is, I will start off with a run and straight after reaching the 100m mark, I will do 20 push-ups. Straight after that, I will run to the 200m mark and do 20 crunches. Continue to run after this and stop at the 300m mark to do 20 reps of squats. After finishing with the squats, sprint as fast as possible to the finishing point. Rest for 5mins and do 2 more sets.

To summarize:
100m run - 20 push-ups - 100m run - 20 crunches - 100m run - 20 squats - 100m sprint

When you do the above mentioned circuit training, you would've trained on your cardio and muscle parts, chest and thigh. As you become fitter, you can increase the running distance from 100m to 200m or reps of each exercise from 20 to 30. Or you can even try the following:

100m run - 20 push-ups & 20 squats - 100m run - 20 crunches & 20 lunges - 100m run - 20 jumping jacks & 20 burpees - 100m sprint

The advantages of circuit training is that even after the training itself, your body is still burning off fats due to the intensity. You will be toned in no time!

I will be back to touch on different kinds of diet in the next few entries, stay tuned to FatsOff!

Basic Weight Training - Thigh

Heres the final installment of basic weight training for major muscles. Most people hate training for their lower body muscles, the only reason I can think of is that as we cover them up most of the time, we tend to forget about them. In order to lose fats faster, we will need to build muscles fast. So here we go!

Squats
A simple yet excellent exercise for your thigh. Use the dumb bell for this exercise.
Start: Hold up dumb bell in each hand placing them beside each side of your head. Position feet shoulder length apart.
Execution: Squat with your back straight, making sure you are able to see your toes while squatting down. A good way to gauge if you are doing it right is to pretend you are sitting on a chair. That will be the ending position. You will need to balance your body, using your thigh to help support majority of your body weight.

Lunges
Heres one exercise that allows you to do it even at home if you have dumb bells.
Start: Hold dumb bell at the side of body. Stand with feet shoulder length apart.
Execution: Lunge a foot forward and lower body slowly while maintaining a straightened back. Return to starting position and switch leg.

There are alot of advanced exercises for your thigh but for now, regular training with these 2 exercises should at least help you with prepare your thigh muscles for the high level exercises.

I will next go more in depth into Circuit Training in the next entry. Circuit Training, if used right, can be a potent weapon against fats. So remember to stay tuned to FatsOff! =D

Basic Weight Training - Back

Apologies for the lack of entries for more than a month. Have been trying out new workout schedules to find the best in losing weight and body toning. Will share more on that in future entries, but first, let's resume with our weight training entries. This entry, we shall look at Back exercises using free weights.

Bend Over Rows
This exercise will target the back in general. Use a dumb bell for this exercise.
Start: Position your left hand and left knee on the bench while placing your right foot on the ground. Grab a dumb bell on the floor with your right hand.
Execution: Pull the dumb bell towards you until it touches your ribs. Return back to starting position slowly. Maintain a straightened back throughout the exercise.

Rear Lateral Raise
This will target the back of your shoulder. You will need a pair of dumb bell for this.
Start: Grab a dumb bell in each hand, bend elbows slightly. Feet shoulder length apart. Bend slightly over while maintaining a straightened back.
Execution: Raise dumb bells until shoulder height and return back to starting position slowly resisting gravity on its way down.

Pull Over
A good exercise to train your "wings".
Start: Lie on a bench, grab a barbell and bend elbows slightly. Position the barbell above your chest.
Execution: Slowly lower the barbell until it is just beyond your head. Return the barbell back to starting position slowly.

Deadlift
You might see alot of people doing this in gyms. This is a good exercise for lower back.
Start: Squat and grab the barbell with shoulder width grip. Back straight at all times.
Execution: Stand from squatting position and hyper-extend your lower back when you have stood fully up. Go back to starting position and repeat until you've finished your set.

A thing about back exercises is that you can hurt your back pretty easily. Rule of the thumb - ALWAYS MAKE SURE YOUR BACK IS STRAIGHT.

Next entry, I will introduce some basic Thigh workout using free weights so stay tuned to FatsOff!!! =D