Fat Burning workout

Hey Guys and Dolls!

As you know I train 2 times a day (which I'm curbing to Monday to Thursday now) 6 times a week! I mainly do spin classes which is great for fat burning! In one class you can burn up to 400kcls as long as you are digging deep! I also do a lot of strength training (with weights) because believe it or not this is what will help you burn fat quicker!! 

Why Weights?

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, improved cardiac function (this is the control of the heartbeat and circulation in the cardiovascular system), and elevated HDL (good) cholesterol.

Strength training increases lean muscle fibre which will help you burn fat a lot faster than running on the treadmill for an hour! If you're creating a caloric deficit by eating fewer calories than you burn each day (like you should be doing), your body is in a catabolic state - meaning, it will be burning its own tissues for energy. That's great! That's what we want - if the tissue its burning is FAT. Problem is, the body doesn't discriminate - it'll burn protein (muscle) just as readily as fat, and you'll start to lose whatever muscle you already have. The only way you can avoid this process is if you strength train. By strength training, your body will avoid using protein (muscle) and rely on fat to make up its energy deficit.

Alongside good nutrition and cardio you do need to do strength training to help you reach your goals! In fact a lot of fitness experts will tell you that strength training is the most important part of your exercise program to aid you loss the excess body fat, so do not shy away from weights! Once I incorporated strength training to my program the fat melted off so much quicker!!! 

Ladies go light with the weights when strength training: incorporate it into your program at least 3-4 times a week.
Guys if your doing heavy weights 2-3 times a week shall get you there!

My Typical Strength Training Session

With all my strength training I use 3 kg dumbbells and I do 3 sets of each workout

• 25 Squats
• 25 Chest press 
• 25 biceps curls
• 24 Lunges (just to make it even on each leg)
• 20 shoulder presses
• 20 Reverse grip curls
• 15 Triceps pull downs
• 15 Lat Pull downs
• 40 Crunches with aid of a Swiss ball
• 20 Russian twists

As I said I repeat all the above 3 times during one session! Pictures below of what the workouts look like.

Russian Twist

Crunches with Swiss ball

Triceps Pull down

Lat Pull Downs

Reverse Grip Curls

Shoulder Press

Biceps Curls

Lunges

Squats

Chest Press

There you have it! I strength train in the morning and after this I will do 20 - 30 minutes moderate cardio (unless there is a spin class then it intense!) I also do boot camp and an abs blast class on Saturday which involves strength and cardio.

That's it guys and dolls! You can do all those workouts at home! Just go get yourself some dumbbells. The workout like lat and triceps pull downs and reverse grip curls can be moderated to use dumbbells instead, so no excuses! Please stay safe when strength training! I eased myself into this so if it is your first time doing anything like this make sure you try and get some expert advice from a professional.

I'm keeping this post short and sweet today!! Have a blessed weekend and don't ruin all that hard work you did during the week!!! 

P.S here is an updated picture:

You can see in my latest picture I took today the pouch on lower belly is disappearing! And get on those arms!! 

Peace and Blessings xx