Fastest way to lose weight: Burning

Ladies, if you are wanting to take your fat burning cardio strength routine to the next level then you have got to include exercises that will elevate your level of perceived exertion and cause you to break a sweat nearly right when you start your workouts. This is the most efficient way to get your body to burning calories at a high rate so that your body will kick into fat burning mode. I have included 2 exercises below that will help you with this very need.

Fat Burning Exercises For Women!

\"Fastest Way To Lose Weight\"

1. Kettlebell Thrusters: You see ladies by now you may have heard of the ancient strength and conditioning device that is known as the kettlebell. This device is highly effective effective in helping you to torch a significant amount of body fat within a short amount of time if you don't mind breaking a sweat. The kettlebell thruster is a hell of a lift for you to engage in to help you to annihilate the stubborn body fat you have been battling for so long.

2 Extreme Fat Burning Exercises For Women!

To execute the kettlebell thrusters you need to have the availability of at least a single kettlebell of moderate resistance. Make sure that you are comfortable and have a 100% confidence in handling a kettlebell in base lifts such as pressing and squats before performing this lift. To begin, place the bell on the ground between your feet with your stance slightly wider than shoulder width. Next, clean and rack the kettlebell to your chest. From here squat while maintaining the balance of the bell in front of you in the racked position. Try to squat low enough to touch the inside of your knee with your elbow. This is a good marker to gauge your range of motion. Come out of the squat and once fully extended perform an overhead press with the bell. Continue this cycle for the designated number of repetitions to complete the set.

2. Kettlebell Swings: If you are looking for a truly effective exercise to help you to kick your body into fat burning mode then you just found it with this exercise ladies. Kettlebell swings are a truly effective exercise and a tremendous fat burning workout routine for women. This is the base pull oriented strength endurance lift that you can perform with the kettlebell.

The kettlebell swing basically involves you swinging a bell or bells from between your legs up to at least chest level back and forth like a pendulum. This lift can be varied in many ways by either manipulating the range of motion to swing the bell all the way above your head, by including 2 bells, by swinging heavier bells, or by only swinging a single bell in one arm. The many variations alone can give you an arsenal of fat burning lifts to perform just about anywhere. To perform the typical double arm single bell swing you will want to hold the bell with both hands allowing it to hang at your groin. From here you are going to engage your hips and knees in a motion of constant flexion and extension to generate the force and momentum you need to swing the bell back and forth. Once you complete 10 to 15 forceful reps of this exercise you will quickly see why it is so effective in helping you to lose the weight.

If you haven't already started to implement the use of kettlebell thrusters and swings into your arsenal of fat burning exercises then you are only holding yourself back ladies. Take the time to learn more on the subject by accessing the rest of my articles for free. Remember that most anyone can train hard, but only the best train smart.

2 Extreme Fat Burning Exercises For Women!

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\"Fastest Way To Lose Weight\"

The fat burning zone is 'Low Intensity Cardio' where your heart rate is between 60 - 70% of your maximum heart rate. This heart rate range is reached by standing up, walking fast or jogging. Will you burn fat yes, but just 50% of total calories you consume are coming from fat. If you maintain that intensity level after 20 min 70-80% of calories are coming now from fat and just 20-30% from carbohydrates. But this is the time when most of the people stop anyways.

Fat Burning Zone Vs. Cardio Training Zone

The cardio training zone is 'High Intensity Cardio' and your heart rate is between 70 - 85% of your maximum heart rate.

Maximum heart rate can be estimated by the following formula:

(220 - Age) = Maximum Heart Rate

Example: (220-28) = 192b.p.m. (beats per minute) is the maximum heart rate.

fat burning zone - low intensity zone 192 x 60% - 70% = 115 - 134b.p.m.

cardio training zone - high intensity zone 192 x 70% - 85% = 134 - 163b.p.m.

So is the "fat-burning zone" the best way to lose fat?

You better sit down for this one... the answer is no.

Although the "fat-burning zone" uses a higher percentage of fat for fuel; you need to look at the big picture which is calories burned. Below is a chart that compares the two training zones.

Low Intensity Training burns 50% fat for fuel ex: 100 calories x 50% = 50 calories from fat
High Intensity Training burns 40% fat for fuel ex: 160 calories x 40% = 64 calories from fat

Say, for example, you burn 100 calories in 20 minutes of Low Intensity exercise compared to 160 calories in 10 minutes of High Intensity Exercise, you've still burned more total fat doing High Intensity Exercise.

The bottom line:
For individuals new to exercise it is recommended to start in this low intensity zone (60 - 70% of maximum heart rate). There will be some benefit in the first 2-3 weeks, initially they can experience even some weight loss.

But after this initial stage gradually we need to increase the intensity of our routine. Remember, this increase corresponds to a 70 - 85% of Maximum Hart Rate. Maintaining a higher intensity of exercise for a longer time could be sometimes very chalanging. In this cases what is called interval training represents a powerful tool. This means that we can increase the intensity level for a short period of time ( 30sec. - 2 min) returning after each interval to a basic intensity level. For example an initial intensity corresponding to 60% of MHR. First interval at an increase to 80% of MHR, maintaining this level for 1 minute, returning to a 60% MHR for 2-3 minutes. and starting a new cycle