Details Updated: 15/05/2019 10:14 Published: 14/06/2013 07:37

Anastasia Listopadova

Lose Weight - Fat Burning Super Workout

Need to lose weight, lose weight excess weight, burn fat- here you can not do without aerobic exercise and a balanced diet. American, well-known fitness trainer Gay Gasper offers his version of a super effective, fat burning workout.

Fat burning aerobics complex Gay Gasper "Weight Burning for Dummies" is a classic cardio aerobics aimed at activating the work of the heart muscle and intensive blood circulation.

Exercises and their sequence are well-chosen to ensure maximum energy consumption, which means active calorie burning. Performing all the exercises of the complex at the heavyweight level will allow you to burn up to 800 calories per hour, which is equivalent to riding a mountain for an hour and significantly exceeds the number of calories burned in the same time on any of the cardio machines.

The complex presents several options for its implementation - from super light (for beginners) to heavy (for experienced athletes).

You should start with the easiest level, in the future, choose the level of intensity and physical activity according to the heart rate allowed for your age and physical training.

It is important to constantly monitor the pulse and well-being during training, the pulse should not go off scale above the threshold acceptable for you. This will help to avoid heart attacks and other troubles.

The complex has been translated into Russian. Gay Gasper's explanations and tips will allow you to quickly master and use the exercises correctly, get maximum effect from training and, in doing so, avoid injury and other health problems.

Weight Loss Complex includes 10 basic movements: March, V-Step, Heel Dig, Knee Lifts, Lunges, Step Touch, Grapevine, Ham Curl, Mambo, Jazz Square and their various variations and combinations in bundles.

The main thing is to pick up your pace and move non-stop during the workout. Even if you get lost, do not stop, just take a step in place and continue the combination further.

Moving in space and connecting hand movements during training increase its effectiveness, promotes fat burning.

Remember to always end your workout with a Cool Down and Stretch to help you recover. heartbeat, breathing, avoid injury.

Fat Burning Super Workout Video

Get acquainted with fat burning super workout Gay Gasper You Can By online video

You can learn movements and do fat-burning aerobics by downloading Gay Gasper's training video. DOWNLOAD video Burning fat for dummies

Exercise for weight loss need 4-5 times a week. A normal, safe rate of weight loss is 0.5 kg per week. The combination of exercise and diet allows you to lose weight more effectively. But, keep in mind, you should not train on an empty stomach, you simply will not have the strength to finish the workout. During exercise, drink water, water will help to quickly remove toxins and decay products from the body.

Remember: Super effective complex aerobics for weight loss and calories will benefit you if you correctly determine the individual, optimal level of physical activity and stick to it.

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Content

Excess deposits on the body is a problem for many people. However, to get a toned figure, you need to properly plan a workout designed for maximum weight loss. You should choose an effective set of exercises that includes the best exercises for burning fat at home. Combining daily strenuous exercise with proper nutrition you can achieve amazing results.

Fat Burning Workouts

by the most best method The fight against body fat is a combination of strength and cardio training. This complex will help increase muscle mass, increase the body's stamina and increase tone. The main thing is to evenly distribute the load on all muscle groups in order to gain beautiful figure in a relatively short period of time. Which workouts burn fat the fastest?

• aerobic;
• power;
• interval;
• gymnastics.

Power

Bodybuilding is often associated with training in the gym, but you can also do it at home. Strength exercises for fast burning fat are suitable for both women and men, but the load should be different. Girls should take dumbbells weighing 1-1.5 kg, and men - depending on their physical fitness. If the training takes place at home, and the athlete does not have suitable accessories, you can use improvised means (water containers, long sticks, etc.) The most energy-intensive exercises for burning fat:

1. Press. Lie on your back (on a rug or bench), pick up a barbell. Raise her above the level solar plexus and drop. Perform 4 sets of 8 reps (60 second break).
2. Squats. Take dumbbells in your hands and squat with them. Spread your legs slightly wider than your shoulders. Do 3 sets of 9 times, with a break of 75 seconds.
3. Lunges with dumbbells. Duration: 4 sets of 6 reps per leg.

Aerobic

Cardio loads will help you quickly get rid of overweight and strengthen the heart muscle. Choosing the most effective exercises to burn fat, the girl gets slim figure for a short time. Which aerobic exercise are considered the most effective:

• bike;
• fast walk;
• jump rope;
• jumping;
• fitness classes in the hall;
• dance.

Fat Burning Exercises

Get a slim figure will help strengthened training aimed at the breakdown of adipose tissue. The main thing is to choose the most energy-intensive exercises in order to achieve desired effect after a month of training at home. What loads should be performed:

1. Raising the legs. Exercise helps to tighten the hips, buttocks, abs. You should lie on your back and raise your legs perpendicular to the floor, keeping them together. Do Roundabout Circulation, then lower. Perform each action smoothly to feel muscle tension, 10 times.
2. Flexion. Lie on your stomach, stretch your arms forward. At the same time, lift your legs and arms off the floor, balancing on the abdominal muscles. The lower back is bent at this time. Hold for a couple of seconds, then relax. Do 12 times.
3. Plank. This is the best exercise for burning fat, strengthening the muscles of the arms, shoulder girdle, abdomen, hips. You need to stand on your elbows and rely only on the toes of your toes. Hold the position for 10-12 seconds. Relax. Repeat 8 times.

Swimming

The pool is a great place to lose weight. Swimming strengthens health, burns calories, promotes the normalization of metabolism, tightens every muscle (without stress on the joints). Why can this process replace training? Water is many times denser than air, so it creates extra resistance for the muscles in your thighs, arms, buttocks, and abdomen. Thanks to this, a person receives an energy charge, loses calories, and builds muscles. The most fat burning exercises in the pool:

1. Interval training. Should swim on top speed at least 5 minutes, then rest for two to three minutes. Repeat several times. You can alternate swimming styles.
2. Leg lift. Lean back against the side of the pool (close) and grab onto it with your hands. Raise your legs to 90 degrees, holding them for a few seconds. Do 8-12 times.

jumping

Studies show that these exercises increase bone density, prevent the risk of injury, and improve joint strength and flexibility. Plyometrics (jumping training) is the exercise of movements that stretch the leg muscle before contracting it. Thanks to intense aerobic exercise, excess weight goes away very quickly. Best Fat Burning Exercises:

1. Feet slightly wider than shoulder width, knees slightly bent, arms pulled back (ready to jump). You need to jump sharply up as high as possible, raising your arms vertically. Push the chest forward. Land softly on bent knees. Do 10 repetitions.
2. Jump on stairs. You can use a staircase in the entrance, a step, or any durable box. You need to put your right foot on the step. Then, in the jump, constantly change legs without losing pace. Duration: 2 minutes.
3. Rope. Jump for 6-8 minutes. Take a break for 3 minutes and repeat.

Squats

These exercises help to pump up the ass, make the hips and buttocks elastic. To lose weight and get attractive forms, you should give a load on the body at least 3-4 times a week. Below are best workouts to burn fat with squats:

1. Exercises with dumbbells. You need to spread your legs wider than the shoulder girdle and squat, stretching your buttocks back as far as possible. Repeat 12-16 times.
2. Cross lunges. Stand up straight, leaning on left leg. Hips and knees slightly bent. Bring the right leg far to the left so that a cross is formed with the left leg, sit down. Alternate legs. Run 1 minute.

Burpee

This exercise combines squats, push-ups and high jumps performed at a fast pace. Burpees work all muscle groups, which makes the weight loss process very effective. How to do it? There are several options for burpee of varying complexity:

1. The classic exercise is performed as follows: a person does push-ups, then puts his feet close to his hands, pushes off the floor and jumps up.
2. Beginners skip push-ups or jumps.
3. Advanced athletes can add obstacles (jump forward or sideways), pick up dumbbells.
4. To achieve the desired effect, perform at least 6 times.

Video: fat burning exercises

Beginning athletes may find it difficult to perform complex movements. Therefore, people who have never been to gym and want to study at home, they need a good example. By repeating the exercises after the trainer in the video, you can increase the effectiveness of your workout and save yourself the risk of stretching your muscles and joints. Thanks to the training videos, each athlete will perform the exercises without errors.

Fat-burning exercises have the property of accelerating metabolism, so it makes it possible to get results sooner, unlike strength exercises. The essence of such metabolic exercises is that the burning of excess fat occurs due to the saturation of the body with oxygen, an increase in heart rate and body temperature. Therefore, the breakdown of fats occurs. Fat burning workouts take place at the fastest pace with little to no rest. It is important to train indoors with enough fresh air.

How to burn fat correctly?

Let's look at a few ways to help you lose weight faster. The choice of time for training does not really matter if you train correctly and correctly build exercises. But a great time for instant burning extra pounds is morning. Running or interval complex at this time, performed on an empty stomach, will take energy from subcutaneous fat and not the foods eaten for breakfast.

The rest of the day, it is advisable to train one to two hours after eating. But after training for forty minutes, you need to take a small portion of protein and carbohydrate. You don't have to go hungry to lose weight. Everything eaten during this period of time will go to muscle recovery, but not to excess fat.

Fat burning home workout

A set of exercises for weight loss is also available to perform at home. It is not necessary to use special equipment, it will be enough own weight. Workouts should last at least 45 - 50 minutes. Fat burning will begin only twenty minutes after the start of the workout, so it is not advisable to train for only 15 minutes. An important condition for losing weight is the pulse zone. Comfortable for of cardio-vascular system and effective for fat burning is the zone of 120 - 160 beats per minute.

Superset for all muscle groups

The superset is performed non-stop, with a smooth transition from one exercise to another. The number of circles is performed depending on what kind of load you want to get. This complex is desirable to repeat at least five circles. After performing, do a light stretch of all muscles.

Jump squats

This type of squat involves all the muscles of the thighs and buttocks, while jumping in place is added, which increases the heart rate for fat burning. It is undesirable to exercise every day. Unprepared athletes need to restore muscles. This may take 4 - 5 days.

1. Starting position: feet shoulder-width apart, toes slightly apart;
2. Inhale: lower the pelvis, thigh parallel to the floor, as if sitting on a chair;
3. Exhale: jump out from the bottom point, lifting your socks off the floor;
4. We repeat the squat on the breath. We perform 20 - 30 times.

burpee

This type of exercise is very effective for weight loss, because it is performed at the fastest pace and involves absolutely all muscle groups. Depending on the level of training, you can perform from 20 to 40 times.

1. From a standing position, on a breath, we squat down, put our palms on the floor;
2. Pushing off with our feet, with an exhalation we jump into the bar on straight arms;
3. Inhale: jump back to the palms;
4. Jump up on the exhale back to initial position.

Pushups

This exercise trains the upper shoulder girdle. You can perform such exercises after 2-3 days, since small muscles recover quickly. Push-ups form correct posture, most importantly, keep the press in tension, preventing sagging of the lower back. Perform 10 - 15 repetitions. Consider the option with wide staging palms.

1. From the plank position, palms wider than shoulders, feet the width of the pelvis;
2. Inhale: lower thoracic region to elbow level. Elbows look to the sides;
3. Exhale: push up and return to the starting position.

Effective exercises for the abdominal muscles

You can train the abdominal muscles quite often. Three to four workouts a week is enough. The complex will help burn extra centimeters in the waist area. These exercises can end any workout. As far as possible, the complex is performed one circle without rest. Then it repeats three more times.

Warm up. Exercise "Hundred"

Exercise is fat burning, but at the same time breathing. Improves blood circulation and prepares the body for other exercises.

1. Starting position: lying on your back, legs bent at the knees at a right angle. Lower leg in weight parallel to the floor. Hands along the body;
2. We tear off the shoulder blades from the floor and hold the position due to the abdominal muscles. Chin over collarbones. Hands in front of you, palms down;
3. We perform five gradual short breaths, with clapping of the palms in the air, as if on water;
4. Also five short exhalations without lowering the shoulder blades to the floor;
5. Run ten more such cycles without a pause.

Stretching the legs alternately

The exercise is the beginning of the complex. Trains deep muscles abdomen, and also stretches the back and legs.

1. Lying on the back, the right knee is pulled up to the chest, the palms hold the knee. The second leg is straight, hold above the floor, at an angle of 30 degrees. The shoulder blades are torn off the floor;
2. Inhale - pause. With an exhalation, we change legs, pulling the opposite knee;
3. We repeat the change of legs 20-30 times.

Stretching the legs at the same time

Strengthens the abdominal muscles, stretches the arms and legs.

1. Starting position: lying on your back, shoulder blades off the floor, legs together above the floor at an angle of 30 degrees. Hands are straightened behind the head, reaching back;
2. Holding a stable position, while exhaling, we pull both knees to the chest, touching the shins with the palms;
3. Inhale: return to starting position. We repeat the exercise 20-30 times.

Straight leg raises

Trains the abdominal muscles. Especially works on the lower part of the press.

1. Lying on your back, palms behind your head, shoulder blades off the floor, legs straight at the top. Feet above the pelvis;
2. Inhale: lower the legs to an angle of 45 degrees, without lifting the lower back from the floor;
3. Exhale: raise the legs due to the press to the starting position. We repeat 20 - 30 times.

Criscross

Strengthens the oblique abdominal muscles, shapes the waist.

1. Lying on your back, palms behind your head, legs straight at an angle of 45 degrees;
2. The shoulder blades are constantly on weight. Exhale: the elbow of one hand reaches for the opposite knee;
3. Inhale: return to the center;
4. Exhale: twist to the other side. Only 30 repetitions.

Interval training for weight loss

Very simple and effective complex. It is performed without rest, as quickly as possible. It is important to monitor the pulse. Performing this complex every other day, you can quickly reduce weight.

High jumps

Performed using a special pedestal or bench.

1. Exhale: standing in front of the bench, jump with both feet;
2. Inhale: slowly return to the floor. Perform 20 to 40 jumps.

jumping rope

Jumping helps speed up fat burning by increasing the heart rate. We perform one minute, immediately proceed to the next exercise.

Body lifts

Exercise trains the abdominal muscles, bringing them into tone. We perform at a fast pace, follow the breath. At the same time, we lower ourselves smoothly, without falling on our backs. Press exercises are performed every other day.

1. Lying on your back, feet connected to each other, knees apart;
2. Exhale: raise the body due to the abdominal muscles, hands touch the feet from behind the head;
3. Inhale: slowly lower.

Repeat jumping rope for one minute. Without rest, we immediately proceed to the first exercise of the complex. We perform at least ten circles.

We bring to your attention a short video lesson with simple but very effective fat burning exercises:

Don't forget to drink while exercising a large number of water, fluid also improves metabolism. If you can train only at a later time, try not to have dinner after them, then the burning process that has started will continue at night. Follow the technique of performing exercises and breathing, then training will only benefit.

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