One of the biggest issues a lot of people experience today is how to lose fat fast. And which are the best exercises to burn fat.
Life is super fast paced for most people these days.

Ever forgotten your cell/mobile phone?

You know how lost you’ve felt by not being able to contact people immediately? Yet only 20 years ago nobody but the ‘Gordon Gekko’ crowd had them.

So without a doubt society has changed. It’s been known for years that we have been changing out lifestyle habits and progressively getting more and sedentary and less active. We now have the ability to fast forward through commercials on TV…the world has changed and so has our demand for everything ‘now’.

Unfortunately I haven’t invented a pill yet that can give you all the results you want, let alone instant results (either way I’d probably be the richest person on earth if I did come up with it…hmm!).

The old school way that most people adopt is to try running to lose weight. Unfortunately in the super fast paced world I just outlined, that’s not the most effective way of burn fat off.

So, what is the best fat burning exercise?

Well you have to challenge yourself. Staying within easy limits will lead to small improvements initially but you’ll soon stop changing….that’s the problem with say running to lose weight, especially if time is short and you can’t increase the time you workout for, first up it works but soon your body becomes more efficient and burns less fat….dull hey!

So with society moving quickly, and with most people lacking the time for 90 minute sessions every day. What is the answer?

Well it’s not the traditional fat loss method of running as mentioned above, but instead using the latest research from the past few decades and designing programs that utilise these scientific principles.

The science has taught us that you can get incredible results in very time efficient bouts of exercise as long as they are structured correctly. We’ve come to understand that if fat burning exercises and the fat burning processes can be manipulated in the right way, they can bring about amazing success very quickly.

Now let me just re state that. I ‘m not saying that someone who can only do a limited amount of exercise could get as fast results as someone who can dedicate 90 minutes a day to exercise, but the relative gains from the extra time don’t warrant it if you are time poor.

Recent studies have reported that just 20 minute sessions enabled the participants to burn fat off at 9X faster speeds when compared to people who had done 45 minutes (steady, no change of pace).

By using these types of methods you can get almost as fast results in just 30 minutes a day as you can in one and a half hours a day. The important thing is having a plan and consistently implementing that plan to burn fat off.

The plan needs to include a system that will challenge you, even if you do start really easily. The best exercises to burn fat are those which require a lot of muscle to be used.

With the correct program that is progressive and coupled with a health dietary plan, fat loss can definitely be achieved in as little as 30 minute sessions.

Alex Poole is the creator of Fat Burn In 30. Currently writing his MSc thesis in hamstring injury rehabilitation, he has been a fitness professional for 12 years and has a passion for putting science into practice. A proud geek in his field he loves creating programs that not only work at delivering fat loss results but that work in being time efficient as well.

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Fat Burn In 30 – 2010 Kick Start program is not going to be for everyone. It’s going to be hard work, so if that puts you off you’d better stay away. However, if you are a busy individual and are looking for fat burning workouts and strategies to help you workout in just 30 minutes a day (6 days a week, I’ll give you one day off!) then jump on in and grab a copy of my program, you won’t regret it!

Do any of these phrases mean anything to you?

These phrases are very common so I’m guessing you won’t be the only one who answered yes, due to our busy lifestyles we are finding it much harder to spend time looking after our health and stay in shape and with the current recession time is becoming even more precious.

Being a business woman and a mother of a two year old girl I too know just how hard it is to find time to work out. Some people think that they need to spend hours in the gym on the cardio machines, but that is not the case. Whilst studies show that long cardiovascular exercise might be best for fat burning it’s not necessarily the most effective for fat loss. To achieve great fat loss results you should be exercising at a high intensity, you’ll be amazed at the results you can get in a spare 15 minutes of you day!

To lose body fat and reveal great muscle tone the smartest way to go about achieving the best results is to do resistance based exercise along with high intensity interval training. This type of training increases your resting metabolic rate, meaning you burn more calories at rest, even when you’re sleeping you’ll be burning more calories and best yet you don’t need to spend hours in the gym.

So what is resistance based exercise and interval training?

Resistance based training is where we perform exercises that use the whole of the body, to make the fat burning more effective we perform this resistance training in short bursts.

Interval training is where we train at a high intensity for a period of time followed by an active rest period, this process is repeated for a number of repetitions and these types of sessions will usually last no more than 15-20 minutes in total.

Diet swaps.
By making just a few small changes to your diet you can achieve great fat loss results. Examples can include replacing tea and coffee with green and peppermint tea, replacing processed foods with wholesome natural foods, swap biscuits to fruit berries are a great example, ditch the crisps and enjoy vegetable crudités. Swap fried/battered foods for grilled/steamed.

Example of a fast fat loss workout
Work through the following as fast as you can:
20 Jump squats
20 Press Ups
20 Burpees
20 Jumping Jacks
20 Mountain Climbers
Rest 1-2 minutes (repeat 3-5 times!!)

Debbie Jukes is a Personal Fitness Coach and Boot Camp owner based in North Yorkshire, England

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a 4 week exercise programme, with beginners and intermediate workouts.

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If you’re reading this article I probably don’t need to tell you these but most women would, without hesitation, say their hips, butt, thighs and belly. Closely followed by the backs of the arms that just seem to sag no matter how hard you try.

Unfortunately, these areas can prove quite stubborn in blasting that fat away for most women but the good news is that it doesn’t have to be as hard as you think.

I’m going to give you some ideas that come pretty close to being the perfect workout that you need.

When you implement these exercises in combination with the right type of eating that is needed to finally strip the unsightly fat away from those problem areas you will soon be in agreement with me that it is possible to blast that stubborn fat away for good.

First and foremost, your exercise selection must involve the traditionally male dominated exercises of squats, deadlifts and lunges.

Don’t believe the hype girls because you don’t need to do those “Jane Fonda” type exercises lying on your side to get that perfectly toned butt.

That is definitely not going to get you where you want to be. After all, it hasn’t worked after all these years has it?

Second on the list you need to be incorporating some type of interval training routine into the mix.

Intervals are far more effective than your normal run on the treadmill for an hour type of training. The best news about this is intervals on take less than half the time that you’d normally spend going for a jog and you get results a lot faster!

The third part of the pyramid is your eating. Things like low fat or no fat foods are your worst enemy. That may come as a surprise but these things are too artificial and full of sugars and other rubbish that just encourage your stubborn fat to stick around like an unwanted guest at a party.

If you want a special “ladies only” workout routine, you need to get the free Little Black Dress Workout that is available below.

Daniel Munday is Sydney’s Fat Loss Expert. He helps busy people get back in their skinny jeans even if you’ve been burned by every workout or diet fad. Daniel runs group Fatblast sessions in the Sydney CBD which provide 30 minute workouts for busy women in less time than they ever thought possible.

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So what if you could cancel your expensive gym membership (that hardly gets used anyway) and still reap the benefits of a fitness lifestyle all within the comfort of your own home.

Don’t think it’s possible? Well you haven’t been introduced to the benefits of bodyweight training.

Bodyweight workouts are a lot more than just push ups, sit ups and squats. Even I just used to think that pretty much summed it all up but I was pleased to know that bodyweight workouts give you not just an effective at home exercise plan to keep you on track, but can even give you better results than using those boring machines in the gym.

* Bodyweight training saves you money because you don’t need to keep forking out your hard earned on that flashy gym.

* Bodyweight workouts give you a workout range from the complete beginner to even the most advanced person wanting a workout that will leave them completely wiped afterwards.

* Bodyweight training routines save you a crazy amount of time because you take out the travel time that you’d normally waste getting to and from the gym

* Most of all they can even be done in your pyjamas in your bedroom or even in the smallest of apartments as very little space is actually required to experience all bodyweight training has to offer.

It doesn’t really take much to implement does it? Start taking action today to ensure that you can get the body that you deserve even if you don’t have access to those big fancy gyms.

Daniel Munday is Sydney’s Fat Loss Expert. He helps busy people get back in their skinny jeans even if you’ve been burned by every workout or diet fad. Daniel runs group Fatblast sessions in the Sydney CBD which provide 30 minute workouts for busy women in less time than they ever thought possible.

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With planning in mind – I thought I’d share one of my favorite flat stomach diet lunch options. Its a quick, put together recipe that you can have ready to go in five minutes – not to mention it’s tasty AND good for you!!

Melissa Wall is a Womens Ab Expert and founder of WomensAbWorkout.com. With over seven years of training and nutrition experience she has helped guide hundreds of women through the transformation process – taking themselves from flabby to sexy. Melissa’s own weight loss journey has made her determined to help motivate other women to be successful and reach their goals both in and out of the gym.

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Is your interval training optimized for your goals or are you wasting valuable time?

Many people just follow a simple treadmill routine and just go between slower and faster speeds or higher and lower inclinations. While that has its purpose – and is definitely more worth your time than just jogging at the same pace for hours – there may be an even better solution for you.

Interval training is not just doing sprints. Interval training relates to any activity of alternating higher and lower intensities in a set pattern.

As you may know, interval training is being accepted as a more efficient way to burn fat than long, slow steady-state cardio sessions that were once sworn by. Even though, the efficiency of interval training as a fat burner and as a metabolism booster has been proven, the myth of low intensity, hour-long “fat burning zone” workouts seems to be still living. Maybe it is just because it is the easiest!

But as opposed to interval training it is also very monotonous. Interval training can be both fun and effective and work more aspects at the same time. You can read all about that in the report: “How To Make The Most Of Your Interval Training Sessions.” If you would like to get started – or improve – on your interval training, you should definitely read this report.

“How To Make The Most Of Your Interval Training Sessions” will give you five simple tips on how to optimize your interval workouts. The intention is to inspire you to be more creative in your choice of interval activity and to help you save time and get the results you are looking for.

Anja Bolbjerg, M.Sc. is a certified fitness professional, freelance writer and website editor of the sites www.strongskier.com and www.intervaltrainingsessions.com. As a two-time Olympic finalist in moguls skiing, and now founder of Riviera Fit Body, training is both her passion and profession. As an athlete, Anja achieved 25 top 10 finishes on the world cup as well as one victory. Anja is also the presenter and co-producer of fitness dvds: Skiing: Get Fit To Hit The Slopes and Trampo-Lean.

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“How To Make The Most Of Your Interval Training Sessions” will give you five simple tips on how to optimize your interval workouts. The intention is to inspire you to be more creative in your choice of interval activity and to help you save time and get the results you are looking for. If you would like to get started – or improve – on your interval training, you should definitely read this report.

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high school gym in America? As a former high school football coach it amazed me how many athletes were obsessed with how much they benched. They performed numerous sets and variations of the bench. Some achieved bigger chests, but this new found strength had very little carryover to the field. Where did the obsession start and what should be done to correct it?

I believe that if we look at where we started we can figure out what went wrong. I often notice how perfect the form of my 3 year old son is when he has to bend down and pick up an object. Their small bodies are in perfect alignment and although not very coordinated have great movement patterns. What makes these finely tuned bodies become so unbalanced? Look no further than your typical PE class or pop warner leagues and you will notice tons of little bodies doing push ups.

Many times they are done incorrectly, but rarely are they not stressed. In watching my 9 year old son perform push ups at his Tae Kwon Do class, I had to expose some of the flaws in the way they executed their push ups. I told him that their arms were too far in front of their bodies causing more stress on their shoulders and less activation of their chest. They also had their arms too wide, which took the emphasis off of the triceps which can help them when they later learn to bench. Finally, they titled their pelvis forward when they were holding the push up position, which puts pressure on the back since it’s not in a neutral position. Mike Robertson wrote a great article on how to correct the improper movement of the pelvis.

The solution to helping the high school athletes become more balanced is to do the opposite of the bench press or push up. Start including more pull ups and inverted rows into their programs. The pull up seems so unattractive to athletes because it is hard and considered old school. But it is a great predictor of relative strength which is related to determining speed. The more a person can manipulate their body to do the pull up will usually determine how well they can manipulate their body to be efficient at sprinting. A coach can also emphasize that a well built back will create a great base for bench pressing and has been shown to increase many maximum bench press totals.

The overemphasis of the bench and pushups at an early age is beginning to explain why so many high school athletes have shoulder pain, a hunched over posture, and poorly functioning back muscles. In order to have any chance to put a dent into this problem I believe you have to educate many of these PE teachers and sports coaches who are doing more damage than good with their exercise selection. Here is a workout that will balance the chest dominance in early child hood as well as improve their general preparedness.

Monday

Dynamic Warm- Up ( 10-12 minutes)

Body weight Squat- 12

Pull ups- Max Reps

Single Leg Movement – 12

Push ups – Max Reps

Burpees – 6

Plank – 6

Conditioning Games

Wednesday

Dynamic Warm-Up (10-12 minutes)

Bodyweight Deadlift – 12

Inverted Row – Max Reps

Single Leg Movement- 10

Med Ball Chest Pass – 10

Bear Crawl – 8 10 yd trips

Rotational Ab Routine – 10
Conditioning & Tumbling games

Friday

GHR/ Stablility Ball Curl- 12

50 yard jog

Split Squats – 10

50 yard jog

Sled Rope Pull – 10 yds

50 yard jog

Push Up Holds – 15 Sec.

50 yard jog

Lateral lunge – 10 ea. Leg

50 yard jog

Side Plank – 10

Tumbling

• All these circuits can be repeated after 3 minutes as the athlete becomes more advanced.

Jimmy Lamour is a former Guilford College in Greensboro, NC All South Defensive Back. He set the record for interception return yards at the school. Upon Graduation, he tested numerous philosophies on strength and speed through seminars, self-study, conversation with renowned strength coaches, and training of hundreds of athletes. This led him to develop a system that helped him improve his 40 yard dash from a 4.66 to a 4.30, which gave way to many professional football workouts. He later developed Lamour Training Systems with the help of his lovely wife Charlene to help youth athletes improve their performance and receive knowledge he missed out on as a child. He continues to consult with several division 1 , prep school, and high schools coaches. He is currently certified as a youth fitness specialist. He has two children Camdon (12) and Micah (7).Sign up for his newsletter at http://fastyouthathlete.blogspot.com/

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Many people, without even realising it, tend to favour a few exercises or a particular muscle group, and training this muscle group more than the opposing muscle group causes imbalance in the body, and pulls joints out of their ideal alignment.

A classic example of this is Bench Press. With so many gym-goers obsessed with increasing their bench and working their chests, they neglect to train the upper back muscles to the same extent, leading to the classic shoulders forward, arms turned in “gorilla” look.

It is important then to make sure you have a balanced gym programme that doesn’t favour any muscle groups more than the others.

Including exercises to work opposing muscles equally and through their full range of motion (rather than the partial reps that result from trying to lift a weight that’s too heavy) will ensure that balance is maintained, keeping the body in alignment, and reducing the stress on your joints.

In order to get the best results, as well as balancing out the muscle groups and picking appropriate weights, it’s important to work all of the muscle fibres, both fast and slow twitch.

This means including a range of weights, both heavy and light, and using full range of motion. This will strengthen your muscles in both fast and slow movements, and at the extremes of the movement too, increasing strength and control, and reducing potential risk of injury.

Neglecting to train all of your muscle fibres will result in poor performance, poor carry-over to everyday activities, and reduced muscle hypertrophy (growth).

It’s also important to include in your training programme a week or two every couple of months, of large, full body movements to integrate your new strength gains into more functional movements. It’s all very good being able to bench 100+kg’s, but without the bench to support you, you won’t be able to use that strength outside of the gym.

Bodyweight exercises are one of the best ways to do this, as all of your muscles have to work together to power the movement. This includes all of the smaller stabiliser muscles that aren’t challenged with machine-based or traditional body-building type exercises.

Another useful tool to get your entire body working as one is the Kettlebell. The nature of this versatile tool lends it to large, swinging and explosive movements that require the involvement of many muscles and joints, and just about every stabiliser muscle in your body.

The dynamic movements require stabilisation, acceleration and deceleration of forces, and changes of direction. This provides a very real challenge for your body and you’ll be surprised how tough just a light kettlebell workout can be.

So be sure in future to include all of these movements, fast and slow, light and heavy, large and small into your workout programme and don’t fall into the trap of repeating the same exercises, with the same weight every time you visit the gym.

You’ll soon notice the results.

Mark Broadbent is a Personal Trainer in Kent, England. Specialising in Weight Loss and Correctional Exercise to help people achieve their health and fitness goals and reduce (or even eradicate) aches and pains that result from muscle imbalances and postural distortion.

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Isolating muscles while training versus training heavy and in big compound movements has always been at the centre of controversy. For example on ‘Bicep day’ doing about four different curl variations followed by some crunches. Dedicating an entire day to such a small and comparatively weak muscle just doesn’t sit right with me. Look at the following two weights sessions;

Session 1:

Barbell Bicep Curl
Hammer Curl
Reverse curl
Dumbbell alternate curls

Session 2:

Pull ups (pronated grip/ Palms facing away)
Chins (supinated grip/palms facing you)
Lat pulldown
Dumbbell Row

Look at session number one . . massive ‘pump’ right?

Hitting the biceps from every angle… Right?

Not really, you are hitting the muscle sub maximally with lots of repetitions and essentially you are training your biceps for endurance!

I know bodybuilders use these methods to an extent but you aren’t a bodybuilder. Less than 1% of the population are of the genetic predisposition that they will make muscular gains from this type of training. They make gains much easier than everyone else, regardless of the training type and that’s just life! If you wanted to be a bodybuilder you should have chose your parents better because they are the one that gave you those genes.

Now look at the session on the right. You might think there’s no bicep exercises in there but look closer. Any pulling movement is essentially a curl with a pull attached to it. I.e. Chins or any heavy pull are essentially working your biceps they way they were intended to work! A functional movement!

Now what if I said that isolating muscles was actually counterproductive? Not only are you at risk of not adding muscle but you are also breaking down muscle you added in previous sessions? Have I got your attention now?

Any exercise initiates a stress response from the endocrine system; cortisol. Low intensity and isolation exercise, by its very nature never allows the body to reach the intensity required to release growth promoting and fat releasing testosterone and HGH and continually exposes the body to unopposed cortisol which makes weight loss more difficult and breaks down muscle.

Cortisol, in its wisdom also increases blood sugar levels, thus increasing insulin levels and decreasing fat loss. What I’m getting at here is that most if not all exercise should contain a level of intensity that isolation exercises alone just cannot produce. Flexion and extension exercises should only be performed as a part of a heavy lifting, pushing and/or pulling session. They should never be preformed on their own! Ever heard of someone going to the gym to do their biceps and their abs? Could they have picked a more low intensity workout? Unopposed cortisol city!

I am not saying that isolation exercises should never be performed! I am merely saying that they should be performed as a part of a more intense workout involving bench presses and rows. I would also like to note that if somebody has only ever performed isolation exercises they are more than likely lacking in the strength department. Have you been curling them same 25 pound dumbbells for 3 months thinking that ‘maybe next week your biceps will get stronger/bigger. What is the definition of insanity?

‘repeating the same behaviour over and over expecting different results’ – Albert Einstein

Now in order to make a limb strong enough to do heavy enough curls to tax the muscle appropriately you need to train it the way it can be trained hardest! Makes sense yea? I don’t know about you but a 200 pound row or a weighted chin up would tax the biceps a LOT more then a concentration curl! You may perform curls after the aforementioned exercises at will.

So your take home points are. . .

Push and pull before you flex and extend,

‘Earn the right to isolate’

Bryan Kavanagh is a physique transformation specialist, speaker and co. author of The Athletic Body System’ and Athlete Physique. with the prestigious CSCS qualification he has also completed a BSc degree (hons) in Health and Human Performance in Dublin City University.

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The Gun Show will help you to jumpstart your arm training by introducing some new techniques that will help to develop that bicep peak, horseshoe triceps and ultimately build bigger arms which is what we all want, right?

Believe me I know. At my private studio, by the beaches of Marshfield, my clients want to sunbathe all summer long… some even into fall!

That means my job is to help them ENJOY the few precious summer months we have here in New England. My strategy… 15 minute workouts. I’ve been using them myself for a few years.

Don’t mistake me, I crush it in those 15 minutes. Some of my clients do too!
But like them, I’d rather spend my time using and appreciating my physique than working on it.

I want a life. I want my ice cream and pizza too. Heck I want my pint and my bar tab! Well, maybe not the whole tab

Needless to say, when engaged in 15 minutes of fat loss, you can only imagine the pace and sweat that accompanies it. But you can also imagine the satisfaction of knowing you gave it your all so you can quickly head out of the gym or your living room and back into the real world of career, fun, socializing, errands and holidays.

Life doesn’t sit still, and neither should we I the gym.

Why do a set and sit around for 3 minutes?

Boring.

I don’t care about Jon and Kate whose cheated on who. Do you?

The only magazines in my private studio are the ones that produce results. No time for gossip, fad, trend or gimmick. It’s all business. When I train, it’s amped.

Same with your workouts.

You should be amped! Amped to start. Amped to be finished. Amped to feel accomplished.

If you’re someone who seems to be too busy or just losing time in the day, then 15 minute workouts may just be your saving grace. Remember, fat loss and a sexier naked you should be efficient, productive and time-saving! Not grueling, boring and dragging.

Ma’s Monday Meatloaf © is delicious! (Mmm… trademarked kids, LOL) Why should you have to choose between dinner and a workout when you can have both? Structured and designed appropriately, in less than a sitcom, you can be on your way to a tighter naked you.

Find out how 15 minutes can change Your LIFE. Remember: Fast… Life, Fitness, Fat Loss, Results. Should be realistic and attainable.

Robert Belley: The host/creator of the Belley Fitness Television show, creator of www.InAndOutWorkouts.com, a Maximum Fitness magazine advisory board member and multiple community voted winner for outstanding fitness service at Robert Belley Fitness studio in Marshfield, Massachusetts. His articles have appeared in Spezzatino, Men’s Fitness and ACA News. Also a motivational speaker, co-hosts a life-improvement webcast, Your Action Potential Radio. Toured the U.S. as a trainer/personal chef to MTV rock stars

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Possibly the most comprehensive, fastest 15 minute workouts to keep you on the go, never slowed down, and amped to hit your workouts faster, harder and more efficient than ever. 15 minutes is more powerful than you can imagine… My Way WARNING: This is not a bodybuilder’s workout; grab FLEX magazine THIS IS A WORKOUT FOR TIME-LIMITED, TIME-CRUNCHED, SUPER BUSY PEOPLE, WHO JUST NEED A LITTLE PUSH AND QUICK HELP AT GETTING THEIR WORKOUTS DONE AND KEEPING THEIR FAT LOSS IN CHECK