Spot Reduction for Women: Is it Real?

You flip to YouTube, searching for a fat loss workout for women. You see exactly what you would see in infomercial fitness videos: countless reps on thigh movements, lower ab exercises, and “special” exercises designed to target the glute.

For years, trainers and bloggers have been trying to dispel the myth of spot reduction - the idea that if you keep targeting one body part, you’ll reduce the fat in that are.

The reason stated by these trainers (and myself) for why spot reduction does not work is because when you lose weight, you can not choose which part of your body the weight will be shed from. Your body predetermines, based on genetics, where your fat will be stored, and from where fat will begin burn off from.

For some, it’s belly fat that goes first, for others it’s the last place where fat leaves.

Due to the myth of spot reduction, well-meaning trainees performed countless crunches, attempting to burn the fat off their stomach. But doing hundreds of crunches won’t work unless you combine diet with a more full body exercise such as running, sprinting, or full body circuits.

However, genetics may not be the only reason why certain areas of your body refuse to drop fat. If you reach down and grab onto those parts (such as your love handles), you will notice that they feel colder then parts of your body that are leaner.

Why so?

Research shows us that blood flow is very important for fat extraction. So while doing endless crunches may not directly assist in burning fat, the movement itself does help increase blood flow to that region.

All those trainers swearing by targeted training were on the right track - it was just that they didn’t understand the reason why it worked.

Now, I don’t want you to go an dig out those old fitness tapes and start doing endless crunches. That’s not the point I am trying to make. You still have to be smart about this.

Targeted training only seems to work when one is already quite lean. I would only suggest targeted training for stubborn fat areas for women if your bodyfat is between the 25-35%. If your bodyfat is above 35% then you need to continue with your diet, interval cardio, and total body circuits.

When you’re ready for stubborn fat targeted training, then here’s what you need to focus on:

  • Train the stubborn fat area directly
  • Combine with cardio or metabolically challenging movements

Stubborn Love Handles Workout

The following is a sample workout you can use to target stubborn love handles:

The jumping tuck burpees and high knees serve as the cardio/metabolic movements. The leg raises are direct abdominal movements.

Get Our Free Workouts to Lose Fat and Build Muscle!

Pick the Workout you want to start with, to get your instantdownload:
Hot Zone Workout

Exclusive 4-week Turbulence Training Workout

Sample Fat Burning

Basic 4-week Turbulence Training Workout

Bodyweight Gainz

The strategy for gaining lean muscle mass without lifting weights


















Medicine Ball Plyometrics: Take Your Workouts to the Next Level!

Need a different option to add to your home training? Why not grab a medicine ball, and do some plyometric drills! These athletic drills will not only bring you back to your high school and college sports days, but will also give you a kick in the butt, adding some new elements to your workout. Lets go over some drills:

Oblique Toss

Perform this movement with a partner. Stand with your feet shoulder width apart. Have your partner stand side ways to you a few feet away. Hold the medicine ball in front of your body.

  • Bend your knees slightly while keep your back straight and chest out. Contract your abdominals and rotate your body to one side. Quickly reverse the movement, twisting your torso towards your partner.
  • Throw the medicine ball to your partner. Your partner throws the medicine ball back to you. Keep the movement continuous by catching the medicine ball in the same position you threw it from.
  • Paul Check breaks the movement down further:
Power Drops

This is a variation of the basic medicine ball chest pass. Lay down on the floor on your back. Have a partner stand on an object near your head and drop a medicine ball towards your chest.

  • Absorb the impact of the drop, then quickly reverse the momentum and push it towards the air. Your partner catches the ball and drops it back down.
  • Here’s what it looks like:
Plyometric Medicine Ball Pushups

I’ve seen a lot of MMA fighters use this movement. Get down into pushup position with one hand on the floor and one hand on a medicine ball. Perform a pushup, and quickly explode side ways.

  • The hand that was on the floor is now on the medicine ball, and the hand that was on the medicine ball is now on the floor. Perform a pushup and repeat.
  • Here’s the breakdown:
Medicine Ball Slams

Stand with your feet shoulder width apart. Hold the medicine ball in front of your body. Extend your body as you lift the medicine ball over your head to generate momentum.

  • Reverse the momentum and throw the medicine ball with as much power as possible to the ground. Catch the medicine ball and repeat. Here’s how to do it right:

Combine these exercises with a great bodyweight workout like Kate's Bodyweight Cardio 500, and you've got some great butt-kicking options!

Life is like an ever-shifting kaleidoscope - a slight change, and all patterns alter.

Sharon Salzberg

Metabolic Training – Stop Doing Ineffective Cardio

Metabolic Training – Stop Doing Ineffective Cardio

Metabolic Training – Stop Doing Ineffective Cardio
By William Coulter

Metabolic training has been making waves with fitness pros for a few years now and with good reason; it works. Yet it still hasn’t become mainstream. A quick look around a commercial gym will prove that most people are still slugging away on the cardio machines looking to lose weight. This article will hopefully encourage you to move away from the old style of training involving hours upon hours of cardio combined with starving yourself. Firstly we need to dispel the myth of cardio and starving yourself being optimal for fat loss.

Old Style Weight Loss

The old style of training still being overused today goes along the lines of; Performing steady state cardio either on the gym machines or by yourself; Eat lower calories so that you burn more than your eating to burn fat. In theory there isn’t anything wrong with this but it’s not optimal. It relies on the most basic form of weight loss: calories in versus calories out. Roughly 3500 calories represents a pound of fat. If your body burns 3500 calories with exercise and diet you will lose 1 pound of fat and vice versa with eating more.

Ineffective Weight Loss

The problem with this program is that it doesn’t work well in the real world. Many people do not have the will power, time and/or money to constantly eat lower calories, or exercise more to burn of those extra calories. It’s a constant struggle to lose weight. Also considering that if you starve yourself for too long your body goes into ‘starvation mode’ and slows your metabolism. Because your body is always thinking about your survival and thinks that a famine is on the way so slows down your bodily functions.

Click here for a Great High Intensity Metabolic Workout

Ineffective Training

Traditional steady state cardiovascular training doesn’t cut it either. Firstly referring back to your body’s survival instincts; your body adapts to constant training in as little as six weeks. Therefore the body finds it easier to perform and burns less calories in the process. Also bear in mind that when performing steady state cardio you only burn (extra) calories during the exercise. After you’ve finished your metabolism returns to normal fairly quickly. Paying attention now?

Metabolic Training

Metabolic training is a modern form of training where by, you do not just worry about how many calories you burn during training. But how many calories you burn throughout the entire week, by ramping up your metabolism with training. Basically your training effect has your body burning more calories after you’ve finished working out and your sitting around doing nothing. In fact studies have shown that this type of training raises your metabolism for up to 38 hours after your workout.

The complete scientific reasoning behind this is beyond the scope of this article. But for reference this is down to many factors along the lines of Excess post-exercise oxygen consumption (EPOC) and the production of fat burning hormones like testosterone (even in females) and growth hormone.

Types Of Metabolic Training

There are many types of metabolic training and far to many to write about. However for the purposes of getting you started, I will try to explain a little. To be doing proper metabolic training you need to be thinking along the lines of resistance training. That doesn’t have to mean lifting massive weights. Body weight exercises, bands, medicine balls and traditional weights are different examples of what can be used. Although the resistance has to be challenging, lifting the lightest weights on the rack for the sake of using weights won’t work.

A good starting routine is to pair exercises together such as squat and bench press or dead-lift and lat pull downs. Perform one exercise (ie squat) then with no rest perform another (ie bench). Rest for a minute and repeat until you have performed all your sets before moving onto the next pair of exercises. Aim to work every body part either during the workout, or at least once throughout the week, if you are doing different body parts at different times of the week. You could finish of your workout with a timed body weight circuit performing say burpees, star jumps, bodyweight squats etc. Or some interval training of your preference.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

While the metabolic training explanation wasn’t exhaustive, I hope you are beginning to see the benefits of metabolic training and how it can help you. This form of training can also be more enjoyable if your constantly mixing things up to stop your body adapting. It can be harder to perform especially if you’ve never tried it before. Therefore always consult with your doctor before attempting any new training regime. Give it a go and you could be surprised with the results.

Click here for a Great High Intensity Metabolic Workout

William Coulter has over 10 years experience in the gym and at home doing countless hours of research. If you would like to know more to stop wasting time in the gym and start getting the results you deserve; feel free to check out his website for more info: http://www.burningfattraining.com/

Article Source: http://EzineArticles.com/?expert=William_Coulter
http://EzineArticles.com/?Metabolic-Training—Stop-Doing-Ineffective-Cardio&id=3431980

The Shah Training Bodyweight 500 Workout

High rep bodyweight workouts like the Shah Training Bodyweight 500 might not be the best way to build bodybuilder-sized muscle or pure powerlifting-type strength but when it comes to convenience, endurance, fat burning and general fitness, this workout is hard to beat. Add a timed “against-the-clock” element and you have the perfect workout for pushing you to new levels of intensity while providing a safe and accessible outlet for your natural competitive spirit!

This type of workout makes for an ideal fast fitness fix when you need a workout that can be done virtually anywhere and without equipment but they really come into their own when you use them as finishers after your regular gym-based strength training workout.

Finishers are designed to do exactly that – finish you off once your “real” workout is completed. Strength training is generally a relatively sedate activity that doesn’t do a great deal for fat burning or your heart and lungs. However, high rep bodyweight exercises will really crank up your heart and breathing rate without having to resort to all-too tedious traditional cardio exercises like running or riding a stationary bike.

And while high rep bodyweight workouts won’t directly build muscle, they will increase your work capacity and your ability to recover between sets and workouts. This means you’ll be able to train harder, longer and more often which WILL lead to greater muscle growth.

There are lots of challenging high rep bodyweight workouts around – just Google it – but to save you separating out good workouts from all the not-so-good workouts on the Internet, here is the tried and tested Shah Training Bodyweight 500 Workout.

The Workout
For this workout, simply storm through the following list of exercises as fast as you can. Your time starts when you do the first rep of prisoner squats and ends when you do the last rep of burpees. Transitions between exercises count toward your final time, as any breaks during the performance of the workout do too. If you are unable to do the prescribed number of reps for any of the exercises in one go, don’t worry – just do as many as you can and then take a short rest. Keep chipping away at the reps until you have done them all and then move onto the next workout.

Exercise Reps
1 Prisoner squats 50
2 Push-ups 30
3 Pull-ups 20
4 Split squat jumps 30 (15 on each leg)
5 Bench dips 30
6 V sits 30
7 Squat jumps 30
8 Pike push-ups 30
9 Body rows 30
10 Lunges 30 (15 on each leg)
11 Chin-ups 20
12 Hip thrusts 30
13 Jump jacks 60
14 Chinnies 30 (15 on each side)
15 Burpees 50
Total number of reps 500

How To Do The Exercises:

Prisoner Squats – place your hands on your temples and stand with your feet shoulder-width apart. Push your hips backward, bend your knees and squat down until your thighs are parallel to the floor but do not round your lower back. Stand back up and repeat.

Push-Ups – resting on your hands and your toes or knees, make sure your body remains straight as you bend your arms and lower your chest to the floor. Push back up to full arm extension and repeat. Keep your core tight at all times – don’t let your hips sag down toward the floor or lift your butt up into the air.

Pull-Ups – using an overhand grip, hang from a pull-up bar with straight arms. Pull yourself up until your chin is over the bar and then lower yourself back down. No kipping – proper pull-ups only please! Can’t do pull-ups? Loop a resistance band over the bar and stand or kneel in it for assistance or use an assisted chin/dip machine.

Split Squat Jumps – from a split lunge position, jump up and into the air. Change legs in midair so that you land with your leg position reversed. Immediately spring into another jump. Use your arms for added momentum.

Bench Dips – sit on a bench or step with your feet on the floor, legs straight, and your hands on the bench next to your hips with your fingers pointing forward. Lift your hips forward and clear of the bench. Bend your arms until your elbows are bent to 90 degrees. Push back up and repeat. Move your feet closer to make this exercise easier.

V Sits – lie on your back with your legs straight and arms extended over your head. Sit up and raise your legs and upper body simultaneously so you end up balancing on your butt and simultaneously reach up and touch your toes so your body resembles a V-shape. Lie back down and repeat.

Squat Jumps – perform a regular squat but, from the bottom position, stand up quickly and explode into a jump. Land on slightly bent knees and repeat.

Pike Push-Ups – from the regular push-up position, lift your hips so your body resembles an inverted V-shape. Keeping your hips up, bend your arms and lower your forehead to lightly touch the floor. Push back up and repeat.

Body Rows – sit beneath a hip-height bar e.g. a barbell in a squat rack, a Smith machine or a TRX. Grasp the bar with an overhand, shoulder-width grip. Extend your legs and lift your hips so your body is in an inverted push-up position. Keeping your body straight and rigid, bend your arms and pull your chest up to the bar. Lower yourself back down and repeat.

Lunges – stand with your feet together and your hands by your sides. Take a large step forward, bend your legs and lower your rear-most knee to within an inch of the floor. Push off your front leg and return to the starting position. Perform another rep leading with your opposite leg. Alternate legs for the duration of your set. Keep your torso upright throughout.

Chin-Ups – using an underhand grip, hang from a pull-up bar with straight arms. Pull yourself up until your chin is over the bar and then lower yourself back down. No kipping – proper chin-ups only please! Can’t do chin-ups? Loop a resistance band over the bar and stand or kneel in it for assistance or use an assisted chin/dip machine.

Hip Thrusts – lie on your back with your legs bent and your feet flat on the floor. Push down through your feet and lift your hips up toward the ceiling so they are fully extended. Lower your butt back to the floor and repeat.

Jump Jacks – stand with your feet together and your hands by your sides. Jump your feet out to the side and simultaneously raise your arms above your head – clap your hands. Lower your arms and jump your feet back together. Immediately spring into another rep.

Chinnies – lie on your back with your legs straight and your hands resting on your temples. Sit up and simultaneously bend one leg. Twist your upper body and touch your bent elbow to your opposite knee. Lie back down and then repeat the movement to the other side. Continue alternating sides for the duration of your set.

Burpees – stand with your feet together and your hands by your sides. Bend your legs and squat down, place your hands on the floor outside of your feet. Jump your feet back and into the push-up position and do a single, perfect push-up. Jump your feet back in and under you and then leap up into the air. Land on slightly bent knees and repeat. Omit the push-up and/or jump for an easier version of this exercise.

Record your time and do your best to beat it the next time you do this program.

The Shah Training Bodyweight 500 workout is easy but then again, easy never gets results! It will, however, burn fat like a furnace and improve your endurance and fitness like no other form of cardio can. Use it once or twice a week for best results.

You can go quite far with bodyweight movements. In fact you can attain practically ANY goal with bodyweight exercises! Don’t believe me? Check out Todd Kuslikis’ Bodyweight Bundle which features workouts and guides from 37 of the top bodyweight training experts. Click here to learn more!

 

Putting Cardio to the Test + A Better Solution

You want to have certain criteria in place when choosing the kind of training you want to choose when trying to lose fat. For those that have busy lifestyles, the best criteria is:

  • Must be time-efficient
  • Must elevate metabolic rate for prolonged periods of time
  • Must be fun
  • Must be safe

So lets put three of the most popular forms of cardio to the test:

Walking

Walking is often the exercise of choice for beginners (regardless of age or gender). Initially, most beginners will get results with walking because it’s an increase in their level of activity.

After some time, just like with any form of exercise, results will diminish. So, the next course of action is to increase the distance of the walking, and frequency of the walking. But here’s the problem: you can’t increase the distance and frequency for ever!

You have a minimal amount of time to devote to exercise per week, so what do you do?

A better option:

Although you will eventually face the same issue with jogging and then running, I do believe these are beneficial tools to improve your endurance, and get your mindset towards more intense forms of exercise.

So, if you’re walking right now, start speeding up the pace with power walking with an eventual transition to jogging. After 3-4 weeks of jogging, move onto running. Then start implementing sprints and interval running into your program!

Here’s a great sprinting program to try when you’re ready: Sprint Conditioning by Mike Whitfield

Aerobics

Another popular form of cardio is aerobics. Aerobics comes in the form of step classes, aerobics classes, Zumba, etc. Aerobics shares a similar problem with walking: it does nothing for your metabolism.

So, initially the program might work for your, but if you’re not engaging in movements that elevate your heart rate, or those that engage your muscles, you won’t get the metabolism-boosting benefits you see with strength training or sprinting.

A recent remedy we’ve seen is combining aerobics with light-weight dumbbells. This is an ok solution, but at some point your body will become strong enough so that the light weight dumbbells become ineffective.

A better option:

Slowly start incorporating a session of full-body strength training. So, if you’re doing 3 days of aerobics, drop one day and make that your full-body strength training day.

A great program that provides the perfect balance between strength and cardio is Turbulence Training. Click here to check it out.

Spin Class

Doing intervals on a bicycle is perfectly fine, but in recent times fitness instructors have started adding in all sorts of crazy movements to make the classes more fun. Here is sample video of what I mean:

https://www.youtube.com/watch?v=COlQf7fG2kA

Some unnecessary movements I’ve seen in the video:

I’ve read about the dangers of standing up while spinning, but I won’t go into that here, simply because I am not qualified to make that judgement call. But I will tell you that doing ab crunches from the bike, standing up while boxing, swinging your arms, arms behind your back – all that is absolutely unnecessary and detracts your mind from what’s important: getting an intense workout. Here’s a great article from a spin expert that comments on this workout.

I’ve also seen videos of people doing hip hop moves while on the bike. I’ve also seen videos of people doing bicep curls while on the bike and other dumbbell movements.

A better solution

Instead of spin classes, perform straight intervals on a bike or treadmill consisting of 30 seconds on of intense effort, followed by 30-60 seconds of lower-intensity effort.

Do that for 20 minutes, and you’re done.

Lessons Learned:

Lets go over some key points from this article:

  • Research your method of exercise before embarking on it
  • Make sure workouts are safe
  • Perform full body strength training at least twice a week
  • Build yourself up to interval training

With GREAT gratitude for you every single day,

– Parth

PS – Stay safe!

Workout Idea of the Week: Change is Good

Many people are hesitant to change, not only in life, but also in their daily workout routines. To maximize results in your daily workouts, change is inevitable. I know, you have your niche, what seems to be working, and what feels good.

Well, I don’t mean to be the bearer of bad news, but without variety in a workout routine, those results that you are so proud of now, will soon diminish That’s right. As you become more settled in to your daily workout plan, so do your muscles. Not only are you more comfortable, but so is your body. Although, this may feel like a positive element in your workout plan, for your body, it is not.

Getting too comfortable, doing the same routine over and over will lead to less results as your muscles become familiar with the workout. In order to prevent repetitive boredom, yes, your muscles will get bored, you need to change up your routine and add variety. Without variations in workout routines, your muscles are not challenged, and your results will not increase.

To maximize results from exercise, you need to change it up. Now, the changes made to your daily workouts do not have to be extreme. Even the slightest changes can intensity your workout. Check out these tips and ideas to challenge your body and intensify your daily workout.

Increasing the Incline

Whether you are walking or running on a track or a treadmill, change can be created by simply increasing the incline. If you prefer to walk or run outdoors, then choose a different path every other day. Find a course that offers a more challenging terrain and incorporates a variety of uphill inclines. If you prefer to walk or run on a treadmill, then raise the incline.

As your perform your daily cardio or warm-up with the new inclined position, you will feel the change immediately as your body has to work harder to meet the new challenges of the inclined terrain or treadmill position.

Adding Speed

Another easy change that can be incorporated into a cardio routine or daily warm-up is to increase the speed at which your body is moving. Incorporate short intervals of sprints into your daily run to increase the success of weight loss and fat burning. If you prefer a stationary bike, elliptical or treadmill for daily cardio, the change will have the same successful outcome.

Increasing the speed of your run in short intervals will intensity your workout and prevent your muscles from becoming bored with the repetition from a constant pace.

Pick a Day

Pick a day to work certain muscles groups. If you incorporate free weights or use lifting equipment at a gym to target specific muscles, then a great way to successfully challenge your muscles is to do one specific muscle group per day. This not only will prevent boredom and repetition, but also, this will give muscles time to rest and can prevent injury from overtraining.

How to know your workout is ready for a change:

  • It gets easier and easier every time. If that once challenging five mile runs seems like a breeze, then you need to kick it into high gear or add some creative terrain
  • You are bored. Exercising, believe it or not, should be enjoyable. If you are bored it’s definitely time to spice it up a bit!
  • No results. Results from your daily routine are less noticeable or your weight loss has hit a plateau. If this is the case, intensify your workout with any of the additions we mentioned earlier. Remember, challenging yourself will lead to successful results.

Do not be afraid of change. Get creative and go for it!

jt

www.mysideofthestory.wordpress.com

 

Interval Training for Quick Weight Loss

We all want that extra push, when we work out, to help us burn more fat. The minute you put on your workout clothes, it’s like you’re a changed person; you want to do whatever it takes to burn as much fat and calories as possible in the time provided.Sometimes, we’re even so crunched in time that we can only workout for a 30 minutes, which means that we need to maximize every minute by exercising vigorously.

This is where high intensity interval training (HIIT) comes into play.

HIIT is the practice of doing quick exercises while alternating from short intense exercises to less-intense recovery periods. HIIT is a great way to burn a lot of calories in a short period of time, specifically good for those times when you only have 30 minutes available to workout.

How does interval training help you lose weight?

The fact that you’re alternating between intense and less-intense exercises boosts your weight loss results exponentially.

How it helps your body:

– Boosts metabolism

– Activates fat burning process throughout the day

– Increases cardio level

– Speeds up muscle building process

Running distance won’t do to your body what HIIT will, not because it’s not effective but because it’s stagnate. Running distance requires a stable pace without a lot of intervals in between, while HIIT puts together the cardio required to run distance plus more to withstand the fast-paced exercises.

HIIT can also provide better results than any other types of exercises as it works together with strength training. You can incorporate interval training into your strength training to increase your metabolism and boost your fat burning process. For example, you can do ten burpees in between your squat sets, or do jumping jacks in between each set of lunges.

 

The trick is to keep the heart rate high up while you’re building muscle through strength exercises.

This will burn more calories as you take less time to recover between sets, which is what normally happens during strength training. The higher the heart rate, the more fat is burned and the more fat is burned, the faster the results.

Doing the right HIIT exercises regularly increases your fat burning process throughout the day, due to the increase in metabolism, and also boosts your weight loss as you burn more calories in your thirty minute workout.

You curse a lot while you do the exercises, that’s for sure, but the results are simply phenomenal, which makes it all worth it!

 

 

Article written by: Sarah Anton

Sarah Anton is a fitness and health expert who’s been on her own fitness journey for more than two years. She’s a professional writer aspiring to guide individuals into a healthier life. You can find out more about her at www.writingleo.com.

2 CrossFit Benefits

Do we really need another article on CrossFit?

…because…why not? The rest of the internet has had their take on it, why can’t Shah Training weigh in on Crossfit?

To be fair, we have written on CrossFit before:

While these articles were great case studies on specific training methods in relation to CrossFit, we haven’t examined CrossFit to see if it’s a good stand-alone program…until now!

Here are two key observations I’ve made regarding CrossFit:

#1 – CrossFit will BOOST your Cardio

If there is one muscle group CrossFit trains, it’s your heart. This is because of the large amount of metabolic circuits included in the CrossFit daily WODs. I recall a few years ago, after performing mostly Kettlebell and Bodyweight circuits for most of the summer, I randomly went for a run in October.

I was surprised to be able to go 3 miles without a single run during the summer. (I’m notoriously bad at running, my body just isn’t built for it).

CrossFit works in a similar manner. After training at such a high intensity level, it’s much easier to perform a lower or moderate intensity task such as distance running.

If you’re a distance runner, or engage in any sort of heavy-cardiovascular activity, it may help to perform a scaled-down CrossFit workout one to two times per week.

#2 – Training to be good at CrossFit will make you better

All the top guys in CrossFit – Dan Bailey, Neil Maddox, Rich Froning, Jason Khalipa – they do additional training other than the WODs.

Makes sense.

I’ll give you an example based on the first workout I see on the Crossfit site:

3 rounds of:

  • Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
  • Sumo deadlift high-pull, 75 lb. (reps)
  • Box jump, 20-inch (reps)
  • Push press, 75 lb. (reps)
  • Row (calories)

Just so happens it’s a Fight Gone Bad.

Lets say after performing this workout, you score a 300. Now, if you set a goal of scoring a 500, you can start to examine the workout, break it down and start working on your weaknesses and improving your strengths.

For example, if you scored the highest on sumo deadlift high pulls, but didn’t do so great with the rowing. Perhaps rowing 2-3 times per week will help you improve your score. Perhaps your back muscles need some work. Add in the bent over row and other variations.

You see how that works?

The workout itself becomes your goal, and in the process you improve your overall physique.

Verdict: Doing the CrossFit WODs, especially unsupervised, is dangerous and opens yourself up to all sorts of injuries. However, what I have found that the most benefit from CrossFit comes from enrolling in classes that help them perform Olympic Lifts, engaging in the hard metabolic circuits as a supplement to their regular training, and using the WODs as a goal to strive for.

Get 51 metabolic workout finishers here

Enjoy and challenge and transform yourself,

– Parth

How Many Calories Do You Need to Burn for Fat Loss?

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

If you depend on classic aerobic cardio for fat loss, you probably spend 30 minutes on a machine trying to burn a set number of calories.

But does that work?

Does burning 500 calories per day cause you to lose 1 pound of fat per week?

Well, according to science, it should. But if it did, you probably wouldn’t still be reading this article.

Back in the day, I used to write a column on fat loss myths for Men’s Fitness magazine. Here’s a classic weight loss topic I covered.

Myth: I need to burn 500 calories each workout to lose fat.

Truth: Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.

Because of these, millions of men and women now obsess about the number of calories burned per session. You’ve probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don’t burn 300-500 calories per session, then they won’t lose fat. After all, that is what you’ve been told time and time again in those fluffy fitness/fashion magazines.

The problems with this approach to fat loss are numerous. First off, it’s difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn’t suffer a reduced metabolic rate.

So what is the solution to burning fat in a faster, more efficient method? The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.

Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets – using the bike preferably or treadmill if you are experienced with it.

Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic turbulence). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.

Now there is one time where you’d want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout’s work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.

For some great, high intensity bodyweight-only workouts proven to help you lose fat, check out Craig’s Bodyweight workouts. Click here for more information.