But, before we start listing specific exercises; let’s bust one big myth about burning fat. You’ve been reading since the 80s that you need to be “in the zone” (50-70% of your maximum heart rate) for 30 minutes at least three times a week. This is great advice for improving your overall fitness. In fact, a 30 minute walk at least every other day is something everybody should do. But, it’s not the best way to burn fat. High intensity training is the best way to burn fat. That may sound like bad news, since high intensity training is harder work than a moderate workout. However, the good news is that your workouts can be much shorter and have greater results.

Several recent studies have compared longer low intensity cardio workouts to shorter high intensity ones. In every study, participants lost more weight, and a higher percentage of body fat with the high intensity workouts. So, as you read further for our six exercises for blasting fat, keep in mind that we’re recommending that you do all of them at a high intensity for short durations, which is why HIIT is our number one choice.

1. HIIT – High Intensity Interval Training – This isn’t actually a single exercise; rather it’s a type of training. You can actually use many different types of exercise during HIIT. Here’s the concept: After a 3-5 minute warm up, you perform 5-8 intervals (for beginners) at a maximum pace.

Here’s an example of a HIIT workout for beginners, using just walking and running.

1. Walk for 3-5 minutes at your normal pace to warm up.
2. Walk for 30 seconds at a medium pace (about 50%) effort.
3. Run hard for 30 seconds
4. Repeat Steps 2 and 3 4-7 more times.
5. Repeat step 1 to cool down.

As you can see, this routine will only take you about 15-20 minutes. It’s all the workout you need to burn lots of fat. And, it will keep your metabolism stoked for hours even after you’re done. As you’ll see when you try it, it’s not as easy as it sounds, and you’ll be quite spent when you’re done. But it blasts fat like nothing else and it’s easy to fit into a busy schedule.

HIIT can be performed with any cardio activity. You can bike ride, jump rope, swim or dance. And, if you’re in the gym, you can mix it up with different pieces of equipment, too. Try riding the bike for one interval, running for one and jumping for one.

2. Running –Continuing on the trend of what we said about HIIT, running comes in second place for fat burning. This is because, again, it’s a high intensity workout. You’ll burn more calories running for 10 minutes than you will by walking for 30 minutes.

3. Dancing – We’re not talking waltzing here. But, some serious disco moves or Latin dancing, like salsa, can burn the fat. Again, it’s got to be high intensity to do the trick. But, think of the fun you can have incorporating a workout into a night out. (Just go slow on the Mojitos!)

4. Jumping Rope – This is the perfect high intensity, fat burning exercise, simply because most of us can’t do it for long anyway!

5. Swimming – Swimming is one of the best overall exercises because it uses all the major muscle groups, puts no stress on your joints and because all that sweating is much less bothersome when you’re in the water. By incorporating swimming into your workout routine, you’ll be able to build muscle and burn fat at the same time.

6. Biking – Biking, like walking, can have various intensities. A slow bike ride on a flat road won’t burn a ton of calories, but it will still strengthen your legs and give you somewhat of a cardio workout. However, mountain biking or a fast ride up and down smooth hills can be a killer workout for both your cardiovascular system and your muscles. As with any exercise, keep your own personal fitness level and physical restrictions in mind before you head out for the mountain; but know that the right bike trip can burn lots of fat.

Understand, we’re not suggesting that slower, lower intensity cardiovascular workouts don’t have their place. They are great for improving overall fitness and increasing endurance. But, it’s the high intensity work that burns the fat.

If you have 30 minutes to devote to working out 5 times a week, the following routine will help you lose weight, burn fat and gain overall fitness.

* Days 1, 3 and 5 – 15-20 minutes of high intensity cardiovascular training and 15 minutes of strength training. Don’t do strength training on two consecutive days, as it does not give your muscles time to heal.

* Days 2 and 4 – 30 minutes of slower, lower intensity training like walking to increase endurance and overall fitness.

Burning fat is always a challenge, particularly as we get a little older. Our metabolism slows and any weight we gain tends to be harder to get rid of. But, with some time and patience, you can lose even the most stubborn fat.

One last word on blasting fat – diet counts too. Watch your intake of calories and particularly of refined sugar and processed foods. Don’t make the mistake of negating all that great exercise by eating too much or eating foods that naturally put on weight. The combination of healthy diet and regular exercise is still the best way to lose the fat and keep it off forever.

Image via Riviera Fitness

This is a guest post by Wadia, a fitness enthusiast who writes for a website offering adjustable dumbbells for sale.

Protein is especially important when we’re trying to build muscle, since protein is muscle’s building block. But, there are many other reasons why our bodies need protein. Here are some of the most important proteins and their functions.

• a-Keratin and Collagen: maintain healthy skin, hair and connective tissue
• Myosin and Actin: involved in muscle growth and repair
• Haemoglobin: transports oxygen in the blood
• Fibrinogen and thrombin: provides defense against foreign bodies, and causes blood-clotting
• Insulin: regulates metabolism
• Myoglobin: stores oxygen in muscles
• All hormones are proteins

All proteins are made up of smaller molecules called amino acids. The body is able to synthesize the majority of amino acids on its own; however, some amino acids cannot be built in this way and must be supplied by the diet. Amino acids that must be supplied by the diet are known as Essential Amino Acids. These are:

• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

So, as you can see, it’s critical that we get plenty of protein in our diets in order for our bodies to function –even if we’re not trying to build muscle. When planning healthy meals for the family, supplying adequate levels of protein should be paramount. So, how much do you need? General guidelines suggest that 40-70 grams of protein per day for adults. The exact amount you need depends on your age, your gender and how much exercise you get.

Many people associate protein with too much fat, and with cholesterol, which is one of the reasons our diets have become so protein deficient. However, if we choose protein carefully, we can get adequate levels without sacrificing our health. And, in fact, science is showing that we can tolerate more protein and more cholesterol than previously thought, without adverse effects, when we stop combining it with bad carbohydrates like processed sugar and white flour. So, trade in those calories from white bread and white pasta for some lean meat, legumes and eggs. Your weight will likely decrease, your protein levels will go up and your cholesterol levels will most likely not suffer.

Keep in mind that, while traditionally many of our proteins do come from a meat; that doesn’t have to be the case. It doesn’t matter whether you get your protein from meat or from naturally occurring sources of protein, like legumes. You can certainly be a vegetarian and consume enough protein; it’s just a little trickier.

Unfortunately, our protein sources can be the most expensive items on the grocery list. But, you don’t have to eat steak and lobster to get adequate sources of protein that are good and good for you. Here are five meals you can make that will give you plenty of protein without breaking the bank.

1. Red beans and rice.

No meat here. Yet, red beans and rice together provide a complete protein source. To keep it even healthier and even less expensive, use dried red beans. Soak them overnight in cold water; remove the bad beans and then slow cook all day in the crock pot, with enough water to generously cover them. Serve them over brown, not white rice for more a complex carbohydrate. Be sure to avoid those packaged red beans and rice side dishes. They are loaded with preservatives and sodium. A home cooked serving of red beans and rice will give you about 8 grams of protein.

2. Broccoli and cheddar quiche.

Eggs are protein packed, and at about $2.00 a dozen, they are also a great value. The standard quiche recipe calls for six eggs and about one cup of milk. When you add cheese and broccoli, you up the vitamins, fiber and protein of this already packed protein meal. Beat the eggs and milk together with a little salt and pepper, and then fold in the broccoli and cheese. Skip the piecrust to avoid eating useless carbohydrates. Pour this into a pie pan and bake for about 40 minutes at 375˚. You’ll get 7 grams of protein from an ounce of cheese and about 6.5 grams from one egg.

3. A tuna melt

Tuna is packed with protein, and convenient because you can buy it already prepared in cans or pouches. Skip the oil packed tuna and go for the tuna packed in water to cut down on fat. Put tuna and a slice of cheese on whole wheat toast for a great lunch. Add a slice of romaine lettuce for some vitamins and fiber. You’ll get 40 grams of protein from 6 oz of tuna and another 7 grams from a slice of cheese. This is a great high protein lunch that can be prepared quickly.

4. Chicken breast.

White meat chicken has always been the body builder’s choice of high protein foods. Why? Because it has lots of protein, very little fat and there are 100 ways you can prepare it. Granted, it’s a little more expensive than the foods listed above, but it’s a great choice. For a quick, healthy dish, sprinkle a chicken breast with a little salt, some black pepper and a squeeze of lemon juice and then bake or grill. A 3.5 oz chicken breast contains 30 grams of protein.

5. Peanut butter on toast.

Talk about a quick breakfast! Use only whole wheat bread and choose a peanut butter that is low in saturated fat and low in sugar. Two tablespoons of peanut butter will give you 8 grams of protein.

So, you see, it is easy to get your protein allowance for the day without spending too much money. Use these meal suggestions with others that you find to ensure that you’re getting adequate protein each and every day.

Image via epsos

Some people choose to work with a personal trainer to get a workout routine down on paper. This is fine, but not necessary. Here, we’ll give you an idea of the kinds of exercises you should be doing; if you need more information on exactly how to perform these exercises, there are many websites that have short videos with demonstrations. So, let’s get started.

1. You need a good cardiovascular workout at least three times a week for at least 30 minutes each session.

If you can’t make it through 30 minutes when you start out, do what you can and work your way up. To get a good workout for your heart, you need to be working at 60-70% of your maximum heart rate. To find your maximum heart rate, subtract your age from 220 if you’re a man; 226 for a woman. Then multiply this number by .60 and .70 to get your target training zone for fat burning.

2. Walking or running are great options for cardiovascular exercise.

Choosing walking or running as your cardiovascular exercise is simple, because no equipment is needed beyond a good pair of shoes. If you want other options, however, consider these:
• Dancing
• Cycling
• Jumping Rope
• Outdoor sports like basketball and snow skiing
• Swimming – this is a particularly good choice for anyone with achy joints since there’s no strain on the joints.

3. You also need strength training.

Muscle burns more calories than fat, even when resting. So, gaining muscle strength will not only make you stronger, but you’ll look leaner and be able to maintain your weight more easily. Aim for strength sessions at least three times a week, but always take a day off between sessions to let your muscles rest.

4. Strength training should involve all the major muscle groups.

Many people strength train six days a week, but alternate workouts between upper and lower body. This keeps your sessions short, and allows each muscle group a day off between sessions.

5. You need less equipment for strength training than you think.

A set of hand weights, some kettlebells and a medicine ball are good ways to get started, and they cost very little.

6. All of the following exercises build muscle without the use of any equipment.

• Pushups –great for upper body strength. Take note of how many you can do the first day. Try to add one rep every session.
• Squats – these will build your lower body including thighs, hamstrings and gluteus muscles.
• Lunges – works most of the muscles in your legs
• Pull ups – granted, with this one you do need something to pull up on; many people buy simple pull up bars that go in doorways.

7. You need variety.

Change up your exercise routine periodically. This will not only keep you from getting bored, but will also keep your body guessing, which is especially important if you’re trying to lose weight. In addition to rotating exercises and adding more weight or time as you get stronger, remember that it’s ok to replace your regular workout with some fun physical activities. If you go out dancing, or go on a bike ride with your kids it can count as your cardio workout for the day.

8. You need a commitment.

If you were going out to the gym, you’d have to plan it, because you’d need a change of clothes, etc. One of the pitfalls of planning to work out at home is that it’s even easier to put it off. Put your workouts on your calendar, just like any other appointment. It’s also a good idea to write your routine down, including which exercises you plan for which days of the week. It helps you stay on track and note your progress.

9. You need accountability

Just because you’re working out at home, doesn’t mean you can’t have a workout buddy. Maybe this is a neighbor who walks or runs with you, or maybe it’s just someone you’ve told about your fitness goals, who will ask you if you’re living up to your commitment. Research shows that people who tell other people about their fitness and diet plans and goals are far more likely to meet those goals than people who keep the news to themselves.

10. You need to eat well

Even if weight loss is not a goal, eating well is an important part of any fitness routine. Building muscle requires protein, and you get the energy you need for working out from carbohydrates. Aim for these ratios:

• Protein. 1g/lbs daily. Meat, poultry, fish, eggs, whey, etc.
• Fat. Balance your omega 3, 6 & 9 intake.
• Veggies. All kinds, especially green fibrous veggies.
• Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
• Water. 1 liter per 1000 calories you expend.
• Whole Grain Carbohydrates – . Oats, rice, pasta, breads. (Whole grain means skip the white flour products.)

Working out at home is a growing trend. People love the flexibility of being able to work out whenever it suits them and they love the cost effectiveness. You can see amazing results from working out at home with just a little planning and some determination to make it work. There are many resources, including books and websites that can give you lots more exercises to help you meet your strength goals, even with minimal equipment. Working out has never been simpler than when you do it right in the privacy of your own home.