How To Lose Weight Fast
Combo Training - Train both strength and condition
Here I show you the exercising that I'm doing as a way to boost my fat burning process. It for sure beats running or walking! After I started with this program I increased my weight loss by roughly 12%. I do this program twice a week and twice a week I take morning round of jogging. You need some equipment for these exercises. Look at the exercise equipment page to get it from amazon.com.
You need to get a steppingboard, dumbells, a ball, and a bench. Look at the pictures below and you see what equipment that is necessary. I'm cheap so I built the bench and the steppingboard with no problem however the bench could have been a little better, I always get splinters in my back ;-). But that is another story. Back on Track...
This is how I use the program:
You are supposed to start with a pulse raiser and then do one pulse raiser between every strength exercise.
Strength-exercises: you should do 2 sets with 10-12 reps each. You should use weights that allow you to do all reps with a good technique.
Pulsraisers: one minute per exercise. Rest for 40 seconds before starting the strength-exercise.
The pulseraisers are supposed to be intense, your pulse should be about 70-80% of your maximum pulsrate (80-90% if you are fit to start with). Your maximum pulse is 220 minus your age if you are a man and 220 minus half your age if you are a woman. Women have higher maximum pulse than men do therefore the difference. To find out your true maximum you should use a treadmill and just go for it! I do not recommend doing this at home, it is better to do that in a gym.
First, directly below are the pulse raising exercises explained and then the strength exercises and finally at the very bottom you will find the complete program on how to combine them into a fat busting rutine!
Ok, ready for the exercises? - Let's go!
As always there is a better program but you have to pay to get it. I like freebies but I can anly go as far as the copyright allow me to. I have tried and still use an exercise program called Turbulence Training. I must say that it is awsome!
If you want to check out Turbulence Training click the link.
If you don't...try the exercises below because I promise you that you will start to feel better in a week or two!
The Pulseraisers - Pump it up!
Tripping
Move with small, rapid steps, the movement should be isolated so that the heel moves up and down. Go down to where the heel is just above the floor and then go up and lift the foot just enough to take a step. The torso is held in a straight posture and the elbows should be bent 90 degrees just like a pro runner. The pace should be high and the arms should swing as fast as the legs.
The best way to do this exercises is to have enough space to move forward for 40 seconds. If you don't have the room you could stay on the spot, just remember to keep the pace up!
A great tip is to use a pulsewatch so you know that you are at 80% of your maximum pulse.
Skipping
Start with the same posture as with the tripping exercise above. hold a good posture and a powerful armswing and short steps. in this exercise your knees should be lifted up to your hips (high knees) i a swift tempo. remember that the heel should not touch the floor. To get an easier and more natural movement you could lean slightly forward.
Remember to keep the pulse high.
Heelkick
Once again, rapid steps, powerful armswing and not letting the heel touch the floor. This time should should give yourself a kick in the buttocks with your heel. Remember to keep the thighs in a fixed position, the movent should be isolated to the knee, your heel is kicked backwards until it touches the buttock (if possible)
The Strength Exercises
Fall out with dumbells
Start this exercise in a standing position and have approximately 10 inches between your foots, hold the dumbells in your hands and let your arms hang down. Make your abdomen hard. Take a step forward with one leg and stop when the knee is at 90 degrees. Push yourself back to the upright position. Repeat with the same leg or change. Remember that the longer your step is the more it takes to do the exercise. Repeat 10-12 times per leg. This exercise trains the buttocks and the muscles in the front of the thigh.
Rowing while lying on the bench
Your arms should be hanging downwards, stretch the muscles in your back a bit. Put your shoulders together and hold, still with your arms hanging. Bend the elbows and lift them up towards your hips, hold the dumbells out so they don't touch the bench and get your shoulders even closer together. Hold back when going back to the starting position. This exercise trains the upper part of the back and the muscles ion your arms front. Notice: If you don't want to buy a workout bench you could do this exercise lying horisontally. But your arms cannot reach the floor.
Pushup with lateral movement
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Place your hands shoulderwide. Keep your body aligned through making your abdomen hard and you should be standing on your toes. One hand should be on the steppingboard and the other on the floor. Slowly lower your body downwards until it nearly touches the floor, only bending the elbows. Push yourself upwards until your arms are straight. Move your hand from the floor to the board and then move the other hand to the floor and repeat! Simple...? Yepp. But for all of us that can't do this it is allowed to have the knees on the floor. Just remember that you must keep your hips aligned to the rest of the body. This exercise trains the chest, triceps and the frontal part of the shoulder.
This exercise is a hardcore killer.
The butterfly.
Start this exercise by sitting down(puh finally!). Hold the dumbells and your arms should be hanging downwards. Hold the dumbells horisontal and
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lift your arms from your body until you are at shoulder height. Keep holding the dumbells and
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slowly move your arms forward until the dumbells touch. Shift to a vertical grip and slowly return to the starting position.
Bicepscurl with dumbells
Stand with your feet apart and slightly bend your knees. Start the movement with the dumbells just in front of your hips and arms slightly bent. Lift one arm up towards your face and hold the dumbell there for a short moment and then slowly go back to starting position. Now repeat with the other arm. This exercise trains the biceps.
Triceps exercise
Stand up or sit down (I think that it is easier to sit down becasue it isolates the exercise better). Grab a dumbell and hold it straight above your head. Fixate your shoulder and slowly
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lower it down behind your neck. The movement should only be in the elbow. Slowly push it upwards to starting position. Remember: Make your abdomen hard. Balance your body by slightly leaning towards the opposite side. This exercise is great for the triceps!
Leglifting from a bench
Place your buttocks close to the edge of the bench. Lay down on your back and get a good grip on the bench just above your head. Start by holding your legs together, rest the lower part of your back on the bench and hold your legs below the bench.
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Start lifting your legs upwards towards the ceiling.
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Continue by lifting your buttocks from the bench and once the lower part of your back is lifted from the bench it is time to turn the movement around and slowly lowering first your buttocks and then your legs. Remember that it is important that you use your abnominal muscles during the exercise otherwise you'll be using the hips and that is no good. It is also important to turn the movement before you sway-back.
Back raising on a ball.
Lay face down over the ball, hold your feet on the floor. If you slip stay close to a wall that prevents slipping. Hold your hands aligned to your head or behind your neck. Lift your upper body upwards as high as possible and stay in that position for a couple of seconds. Slowly lower your body downwards to the starting position. Remember: If it is hard to keep your balance spread your feet more and look at the floor. This is an excellent exercise for the buttocks and the lower part of your back.
How to combine the training.
So to put this into a real fatburning piece of program, here is what you should do:
1. Start with one of the pulse raisers
2. Do the fall out with dumbells (2 sets of 10-12 reps, 40 second rest between the sets)
3. Do the heelkick (pulse raiser) for 1 minute and rest for 40 seconds
4. Do rowing on the bench (2 sets of 10-12 reps, 40 second rest between the sets)
5. Do the tripping to get that pulse pumping. 1 minute and rest for 40 seconds
6. Do the pushups with lateral movement (2 sets of 10-12 reps, 40 second rest between the sets)
7. Do the skipping for 1 minute and rest for 40 seconds.
8. Do the butterfly (2 sets of 10-12 reps, 40 second rest between the sets)
9. Do the bicepscurl with dumbells (no pulse raiser in between, did you notice that?) (2 sets of 10-12 reps, 40 second rest between the sets)
10. Do Tripping for 1 minute and rest 40 seconds
11. Do the triceps exercise (2 sets of 10-12 reps, 40 second rest between the sets)
12. Do the skipping to push the pulse back up. 1 minute and 40 seconds rest
13. Do the leglifting (2 sets of 10-12 reps, 40 second rest between the sets)
14. Do the heelkick and kick that pulse right back up.
15. Do the back raising exercise (2 sets of 10-12 reps, 40 second rest between the sets)
16. Head for the shower while feeling exstatic!
This is the complete works and it will for sure get the fat burning faster than ever. If you combine this with one of the great diets presented here you will lose weight but better yet is that you get in shape. Those exercises will help reduce cellulite, it will prevent you from pain in the lower back.
This program twice a week combined with two rounds of jogging does the trick and if you combine it with the Fatloss4idiots program like I did you are in for the time of your life!