fat burning medicine
Workout plans to burn fat, NOT build muscle? 10 points?
I’m 15, almost 16 and I’m getting a gym membership for my birthday. I’m not enormously fat, but I’d like to look good for the summertime, and be someone totally new for the new school year next semester. At the gym, they have every machine imaginable. I just don’t know what to use. I know some of them build muscle, but I don’t want that, I want to get skinnier, and burn the fat that I already have, THEN maybe gain some muscle. So which workout machines will do that for me, and not make me bigger in muscle? Also, I’m really picky, thanks to my seizures as a younger child, the medicine I took for them screwed up my appetite and I can’t eat healthy. I know that sounds like an excuse, but I seriously can’t. So, is it okay to work out at the gym 5-6 days a week, and eat whatever, and just count calories or carbs, and just keep portions low? 10 Points!!! Thanks.
Now, that’s a good birthday gift!
The kind that keeps on giving.
Usually every gym membership comes with a free session about how to use the machines and which ones to use to achieve your goals. The management surely does not want you to get hurt using one of their machines, and then you could sue them because they did not teach you how to use them properly.
Also, do not be afraid…you will NOT bulk up. An average women, even using the weight machines at the gym, will not get big muscles. Maybe if she’s very thin, she could get toner arms, like with a cute nice little curve instead of them just looking like sticks. If she has a drooping behind, she would get a more perky one by having more support from the gluteus, but certainly not a muscular one. She could get better looking legs with a hint of calves definition. Even actresses with nice calves are very often wearing implants! Michelle Pfeiffer, playing Catwoman, did not have a round muscular butt. She had a lot of padding in her costume.
Women with big muscles are athletes, working out all day long and having a special diet.
Adding muscle mass to your body really is the closest thing to a weight loss miracle. Each barely noticeable pounds of muscle mass will need 35 to 50 calories a day to maintain. If you lose fat reserves with aerobics (3,500 calories of exercising for every pound of fat reserves that you wish to lose) and gain muscle mass with weight training, you would get much thinner, since muscle mass takes 3 times less space than fat reserves (it’s much denser) even before you start losing weight. Muscle mass makes you stronger (so your aerobics get easier and more efficient), thinner, toner and less flabby. You want that.
Do they have a pool at your gym? I only use mine for the pool. Swimming is low impact, whole body workout. The weight machines scares me and very often, they’re made for men with 5lbs increments or more. As a woman, I can do adequate weight training at home with calisthenics and a few free weights (and use only one pound increments).
I also don’t like treadmills so I walk/jog in my neighborhood.
I also use a stationary bicycle at home because I don’t like to sweat in public, which is why the pool is great, nobody see you sweat there!
Make sure that you eat enough, your Basil Metabolic Rate plus a few hundred calories so you don’t stunt your growth. Don’t eat too unhealthy, you do not want to clog your arteries and don’t forget to brush your teeth is you eat a lot of carbs…you do not want to get cavities either.
I wish you the best.
5 Best Fat-Burning Exercises
January is over and hopefully you are all sticking to the plans you made to achieve your goals. Stick with it, whatever they may be.
For some people however you may still be struggling with one goal in particular – weight loss. You’ve read some articles, been to the gym, attended a class or two and spoken to friends about it, but that weight just still doesn’t seem to be going anywhere fast.
You are not alone!
Don’t be disheartened, this is quite common and one of the most important things you can do to accelerate your fat loss is choose the correct exercises.
You see, going to the gym is one thing, but going to the gym and doing the right exercises can make all the difference. If you’re spending hours on the treadmill, bike, rower or cross-trainer then you are jeopardising you’re fat loss efforts.
So what are the best exercises for you to be doing?
Here are my top 5 fat burning exercises:
Number 1: Squat + Press
•Stand tall with good posture and belly button slightly pulled in, holding a weight at your shoulders
•Push your bottom back and perform a squat, keeping your weight through your heels and your knees behind your toe line
•As you rise from the squat, press the weight overhead in a fluid motion, squeezing your glutes (buttocks) and standing tall. Note: arms and legs should straighten at the same time, not one before the other
•As you squat down again for the next rep, the hands should return to the shoulders (again, the arms and legs should bend at the same time)
Number 2: Burpees
This is a tough exercise, if you can’t do it at first, stick with it until you can!
•Start in a standing position, then crouch down, placing your hands shoulder width apart, about 8 inches in front of your feet
•Lift your feet and straighten your legs out behind you, keeping your back straight as you do
•Almost as soon as your feet hit the ground, lift them up again and pull your knees into your chest
•As you feet touch the ground, lift your hands and jump as high as you can with your chest and shoulders high and chin up
•The moment you land, repeat this sequence
Number 3: Woodchops
•Stand in a wide stance, holding a dumbbell by the ends with both hands (you could also use a Medicine Ball)
•Bend your Right leg and shift your weight to your Right as you reach the Dumbbell to the outside of your shin/ankle
•Now push off your Right heel and lift the Dumbbell out and across your body diagonally, to reach up as high as you can above your head to your Left side – keeping your arms straight at all times
•Keep looking at the Dumbbell throughout and repeat for the desired repetitions then change sides
Number 4: Multi-Directional Lunges with Touch Down and Overhead Reach
•Stand tall with hips forward and glutes squeezed
•Take a large step forwards (as far as you can) and bend over your front knee to touch the floor in front of your toes
•As soon as you reach the bottom of the movement “bounce” back up smoothly
•Pushing off the heel of your front foot to stand tall again, reaching your arms straight up above your head
•Repeat this, lunging forwards, sideways, and diagonally, touching down in front of your toes each time
•Alternate legs
Number 5: Hill Runs
There’s nothing like an uphill slog to get your heart rate up and get you puffing!
If possible, do this one outside on a real hill (as steep as possible!). If not, a treadmill set to full incline will do just fine.
•This one’s simple, sprint up the hill as fast as possible and use the time it takes you to walk down as recovery, then go again
•If on a treadmill, run as fast as you can on full incline for around 30seconds, then stop completely for 40-60 seconds before going again
•Repeat as many of these sprints as possible over a 20 minute period – you may need to adjust your rest periods as you get tired, but don’t take too long, just long enough to get your breath back.
•Also, depending on your fitness level, you may not be able to run these initially, if this is the case, just walk as fast as you can and increase this as you get fitter. Eventually, you will be able to jog/run/sprint this – but it will take time and effort. Don’t expect it to happen over night!
So, now you have 5 of my favourite fat-burning exercises to be getting on with.
They work because they are working all of your muscles at once, and as such will be using far more energy/calories. This will mean that they are harder than your average gym machine – but “if it’s easy, it aint doin’ anything!”
You probably won’t like them, but if you’re serious about your weight loss, you’ll do them. Even if you stick to just these 5 exercises your results will begin to show in a matter weeks.
An example routine could look like this: -
Three Days per week (every other day) complete the following circuit 3 times, taking up to 5 minutes rest between circuits, followed by 20 minutes of Hill Runs.
Squat + Press x 20
Burpees x 10
Woodchops x 10 per side
MD Lunges x 20 alternating sides
If you can commit to doing this every other day, and sticking to it, you will be on track to achieving your weight loss goals.
Now go do it!
To download this article with exercise pictures, visit markonefitness.co.uk
Fat Burning Medicine Ball Workout
