Summer time is here! So it’s time to kick your workouts into overdrive. So you can be all the talk at the next picnic and have everyone asking you, “How did you lost all that weight so quickly.”
Losing fat is often a mystery to most people. But I’m going to break it down real simple so it’s a no brainer. I’ll give you five of the most effective exercises (in my mind) to help you melt the fat away and keep your diabetes in check. So you will not only look great but feel great too!
To burn that stubborn body fat and jump-start your metabolism that has been lying dormant like a hibernating bear you need to include total body exercises or sometimes called “synergistic exercises” into your workout routines.
This involves working multiple muscle groups in one exercise. When you just isolate just one or two major muscle groups in an exercise (e.g. bicep curl, shoulder presses, walking, running, jumping rope) the amount of energy burned is minimal compared to working the body as a whole.
The benefits of doing total body exercises are:
- Increase metabolism (fat burning) during and for many hours after workout is done.
- Burn more fat and calories in a very short amount time compared to traditional exercise.
- Don’t need expensive equipment to do them.
- MAXIMUM results in a short amount of time.
- Can be done pretty much anywhere.
Now that you have the benefits lets get down to business and give you the “5 Most Effective Exercises for Fat Burning”
- The Burpee – hated by most people that have ever tried it but if you can get past your dislike for this exercise it is one of the best total body exercises on the planet.
- “Prison” Pushups – done in the traditional pushup position but with a twist.
- Moving Plank- hits every muscle in your core and will help to tighten up your waist and everything in-between
- Squat-Curl-Press – This one is done with some lightweight dumbbells and will really get you sweating.
- Dumbbell Swing – One of my personal favorites. This exercise works pretty much every muscle fiber in your body. This one is also done with a dumbbell. I recommend starting off with light weights until you get the hang of it and then gradually increase the amount of weight you use.
[To make things easy, watch the short video below for a demonstration of each of the exercises]
For BEST results, you can combine all five of the exercises listed in a circuit (doing each exercise for 30-60 seconds each without resting then take a 60-90 second break and repeat).
If you are a beginner, you can focus on one or two of the exercises until your muscles and stamina adapt. You can vary the amount of repetitions or the time you do each exercise to increase or decrease the intensity.
Now get to work
(Disclaimer: Remember to consult with your physician before beginning any workout routine or new exercises. I don’t know what your health status or what health conditions you may have)