If your goal is to lose fat, improve fitness level, get fit, look no further than the workout I’m about to reveal. You might be struggling to find a good exercise training method for how to lose body fat in the most efficient way possible.
The most simple exercise method, from my experience, to lose fat easily is to tackle the 100 burpees challenge, recenlty popularized and “rediscovered” by the highly regarded trainer Ross Enamait from Rosstraining.com. The challenge is short, brief, and lasts no more than 10-15 minutes. You can definitely get a lung-busting, fat burning workout in a short amount of time without all the high tech exercise machines and equipment you see at the gym. Weight loss is easy if you make it out to be easy.
Burpees
Burpees are one of many different body weight exercises that can be done anywhere to lose fat. They are highly effective at targeting your fat burning zone since you’ll be training in intervals. We’ll apply high intensity interval training with body weight movements like burpees for maximum fat loss. If you doubt the effectiveness of body weight movements, then do this experiment.
Drop down on the floor and crank out pushups, chinups, and crunches and situps back to back without any rest periods of pauses between each exercise, all to positive failure (failure means do as many continuous reps as you can until you can’t do another one). Better yet, set a time of 10 minutes for each exercise and do as many reps as you can in the alloted time. Break it down into sets. Minimize the rest to no more than 30 seconds between sets. I bet you’ll have a much different view of simple bodyweight workouts.
Here's a step-by-step rundown of executing a burpee:
1) Stand erect with both feet (in shoulder width position) planted on the floor, squat down with your fingers touching the floor.
2) Kick your legs back as if you're doing a squat thrust and put palms on the floor. Now you're in the up or top position of a pushup. Keep your back straight.
3) Now do a pushup. Press down until upper arms are parallel or near parallel to the floor, then press up. That's one pushup.
4) As you press up, kick your feet back to the starting position from step 1. Now squat up and jump in one dynamic and fluid motion. Just as high as you can in place. You may either keep your arms by your side or raise them to make this portion harder.
5) Land on your feet. Do not land on your heels. Rather, shift the weight to your toes and front for your feet. This is one rep. Then return to squatting position in step 1 again and repeat the movement until desired number of reps.
The entire burpee movement has to be dynamic and very fluid without stopping along the way. However, if this is your first time learning the exercise, practice it slowly first a few times until you get the hang of it. Then speed it up.
You can even bring your arms overhead rather than keeping them by your side to make the exercise more difficult.
Quality over Quantity
Always think quality over quantity. When all else fails, take a minimalist and no-nonsense approach to training. Don’t underestimate burpees. Now here’s the 100 burpees challenge in detail.
Your goal is to perform 100 reps of burpees as fast as you can with as little rest as possible. You’ll minimize the rest periods. Break the routine down into sets of 5, 10, 12, 15 or whatever amount of reps you can choose or handle. You could do something like 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, then 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, then 10 reps, 10 reps, 10 reps, 10 reps, 10 reps. That’s 100 total reps.
Let’s say you rest 30 seconds between each of those sets. You’ve got a fat burning workout right there that will help you lose weight and lose fat. But your main goal is to complete all 100 repetitions fast, preferably in under 10 minutes. When you first start out, you’ll likely go over 20 minutes as you body isn’t conditioned enough to handle the increased work capacity. But over time, you level of condition and interval fitness will improve allowing you to finish the workout in under 10 minutes.
The interval , “lose fat” element comes into play when you break down the workout in successive sets of 5, 7, 10, etc. You’re alternating a high work rate with short rest periods to keep the heart rate high. This increases and raises metabolism post workout for up to 49 hours, much more so than traditional steady state or slow cardio, despite burning less calories.
Here's a video of an 8-year old doing the 100 burpees challenge,
Use Good Form
Use good form on burpees. Don’t bounce on the pushup portion or cheat yourself by not jumping high. Check out bodybuilding.com’s exercise database for a demonstration of the burpees or go to Ross’ site at Rosstraining.com for a video demonstration. You can also look up their articles database on how to lose body fat.
100 burpees looks and sounds easy but don’t trust me on word-of-mouth. It’s one of the best fitness exercise workouts at home that gets really addicting. It is an exceptional workout that shows you how to lose fat the correct way with high intensity interval workouts. Get training.
Train Hard. Train Safely. Train Smart.
If you have any questions or comments, don't hesitate to leave a message below or email me at ZQH245@gmail.com or ZQH250@gmail.com
How the heck does this guy drop below 4% bodyfat without drugs or supplements?
Tom Venuto is a natural bodybuilder who regularly competes at 4% bodyfat and below. The fact is, there are probably very few people who truly understand fat loss better than Tom does, simply because he doesn't just research it or write about it - he lives it! (and has the ripped abs to prove it!)
What Tom reveals in his best-seller e-book, Burn the Fat Feed the Muscle, is essential knowledge if you want to get really, really lean, and until you understand these principles, you can't even hope to get lean enough to see your abs - which is what we all want right? Find out how it's done by visiting Tom's website at:
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