However, the debate continues on which is more effective: cardio or strength training. Research Leslie Willis (Leslie H. Willis), and his colleagues from Duke University showed that exercise is the best combination.
The participants who performed only cardio exercises lost more fat. But the people who combined cardio with strength training to not only lose weight, but it is an increase in muscle mass.
The advantage of the combination of the training was confirmed by the study of Ho Sulin (Suleen Ho, from the University Kertina in Australia. 12 weeks of combined training helped the subjects to decrease the weight and amount of body fat more efficiently than cardio or strength exercises on an individual basis.
It turns out that for maximum effect, you need to perform cardio exercises and strength.
In the first a lot of energy, but it's the second to build up the muscles due to oxygen debt, it will help you to burn calories, not just exercise, but also after it.
It is not the most energy-consuming exercise, for exercise combined. First of all, consider the options that you want for equipment: barbell, dumbbells, bands, medicine ball, and then move on to the bodyweight exercises to burn fat.
Exercise equipment
Tracery
In this example, the obvious came up in the underground. First of all, you squat with a barbell on his chest, and then, without stopping, to make jimboy obvertitur. Moving slowly, not: you are going to lose their speed and momentum, and you need a lot more undergrowth to push the barbell to the top. Therefore, the tracery are very hard and spend a lot of energy.
Tracery is of the well-being emphasize the legs and buttocks, shoulders, and back. It also includes the muscles of the body.
Pick a weight to perform the 10-tracery, without stopping, and even better — to turn them into an interval workout and you'll wish you were dead.
A double-snap leash
The study Charles J. Fountaine at the University of Minnesota at Duluth showed that the 10-minute drill, with the two cords allow you to burn 111,5-fat — about twice as many as that in the long run. The experiment participants performed a vertical wave with both hands for 15 seconds and then rest 45 seconds. And so on for 10 times.
In the course of this exercise, as well as the charge in general, the muscles, the back and the front of Delta, as well as synergists are back deltas and trapezoid. So, exercising not only helps to spend calories, but also in charge of the whole of the upper parts of the body. It also involves the quads and the glutes, and the abs and back extensors to stabilize the body.
Try to repeat the experiment Charles J. Fountaine, and to do 10 reps for 15 seconds. If it's hard, by a reduction of working hours for ten (10) seconds. You can also do interval training of different exercises with the rope shown in the video.
Throw the ball against the wall
Throw a ball against a wall to resemble tracery. First of all, you are in a meeting, then you need to straighten up, but instead of this, jimboy obvertitur to throw the ball back to the wall. This exercise is working the quads and glutes, shoulders, back, trapeze, and the core muscles.
Throw a ball to perform with a high level of intensity and workload can be reduced, thereby increasing the weight of the ball, and the adjustment of the height at which you throw.
Do 2-3 sets of 20-25 times, or to include a style in interval training. For example, to 30 seconds to throw the ball, and the rest of the minute do a burpee, and so, until then, until there have been 100's of shots.
The snatch of the kettlebell
In January 2010, the American Council on exercise ACE published the results of a study showing how many calories you can burn with kettlebell snatch.
The subjects performed six jerks in about 15 seconds and then rest for 15 seconds. And so on for 20 minutes. Aerobic the participants burned 13.6 kcal per minute, and the anaerobic, and 6.6 kcal. It turns out, the 20.2 calories per minute, and 404 kcal for 20 minutes!
In addition to the extended calorie burn, the snatch of the kettlebell is useful for scrolling back and legs, strengthen the wrists and grip strength. Exercise develops endurance and speed, train coordination of movements.
To burn more calories, select the five exercises with the kettlebells, and complete three rounds of 15 repetitions of each with 30-second breaks in between exercises.
Exercises for the body
Jumping rope
By jumping rope work your leg muscles, triceps, and the muscles of the chest. The exercise might burn 700 to 1,000 calories per hour depending on the intensity. 20 minutes of jumping rope is the energy equivalent of 45 minutes of relaxed running.
Unlike Running, jumping on a little bit of stress your knees as you land on two feet. This is a plus for people who are overweight.
You can start your workout with a jump rope: jumping will help you in the heat of the body for the following exercises. After a joint warm-up is to set a timer and jump for 45 seconds at a pace to be moderate, and 15 seconds — fast. Rest one minute and repeat nine times.
If you want to burn even more calories, and to learn how the double up. Here is a good diagram to study:
- two, one to jump, and a double — repeat 10 times;
- the two single, double-double — 10 times;
- the two singles, three doubles 10 times, and so on.
If you already know how to do a standard double to try out the famous Annie. First of all, a 50 up to the double and the sit-UPS (inclined position), and then to 40, 30, 20 and 10. And all of this at a time without any rest periods.
You may also be able to develop a workout to your add exercises, the with a rope.
Burpee
With a high-intensity workout is the burpee burn between 8 and 14 kcal per minute. That is, making the burpee, you can burn 280 calories in 20 minutes. Also, you can intensify the exercise by adding a jump to Boxing, jumping fingerboard, pull-UPS, and other changes.
Here are a few options for workouts:
- Descending burpee ladder for the beginner. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee the one minute of rest in between sets.
- 100 burpee. Do the 100 burpee, rest as needed.
- In two minutes of burpee (more advanced). Set a timer and do as many burpee on the minute. Make sure you do not suffer from the technique: touch your Breasts and hips to the floor, at the top of the line, from the face of the earth.
The Exercise "Cliffhanger"
Take the emphasis lying, and alternately bend your knees as if you are trying to get them on my chest. "Cliffhanger" is the fastest, but it's the pelvic and on the back they are hard, fixed.
Exercise is good for the press is pumping, and the muscles-the hip flexors, due to the effect of increased calorie consumption. Depending on the severity, you can switch from 8 to 12 kcal per minute.
Of course, you won't be able to do a "Cliffhanger" 10-20 minutes at a time. Rather, it is to be combined with other exercises in the interval training. For example, a 20-throw a rock climber, and 10 pushups (from the knees), 20 hops "Jumping Jack", 15 air squats. Perform 3 to 5 rounds, rest between rounds is 30 seconds.
You may also be able to make the "Cliffhanger" at the TABATA Protocol: 20 seconds active, run for 10 seconds, over and over. Number of laps — to-be.
Squats with jumps
Squats without barbells and dumbbells can hardly be called an effective training session. Another thing — squats with jumps. In this exercise, you are going to a meeting, and come up with a jump. For the sake of this exercise, it becomes a lot more difficult for you and you will spend more calories.
Perform three sets of 20-30 times. And Yes, you are going to need a lot of time to jump in before you have to load the muscles of the legs.
How to perform the exercises without the equipment
To carry their own weight helped to lose weight, it must be deep and prolonged. Simply put, if you do 20 squats and then rest for five minutes, and you are, of course, strengthen the muscles, but it's a lot of calories will not be burned.
So, do the exercises with high intensity, and better yet, include them in the training interval and with a certain amount of rest in-between sets by 10 seconds to a minute. This will keep the heart rate high throughout the workout and burn more calories.
Also, don't forget that there is not one workout is not going to help you to lose weight, if you do not reconsider your diet. Combining exercise with the diet, and you will soon see the results of the first one.