Fast Fat Burning Workout To Do At Home

If you want to lose belly fat, then you want to adopt a fat burning workout into your exercise program. Weight training, kettlebell exercises, bodyweight workouts should all be part of your fat burning workouts.

You can't just do a thousand sit ups or crunches and expect to lose stomach fat. Spot reduction is one of the great myths of fat loss, using light weights and doing countless ab specific exercises will not burn off your belly fat like many people would have you believe.

A good cardio routine will help burn calories all over. If it takes 3,500 calories to burn one pound, then you can try cutting back on about 500 calories of food consumption and doing a form of fat burning exercises that burns another 500 calories a day.

Here is a good circuit training fat burning workout to lose your stomach fat.

1a) Deadlifts

1b) Push-ups


2a) Clean And Press

2b) Mountain Climbers

Set a timer for 10 - 20 minutes (the time you chose is based on your conditioning level). Pick a weight (for the weight training exercises that you can do for 10 reps), start with exercise 1A do 5 reps, without resting (or as little rest as you need) do 5 reps of exercise 2b. Keep going back and forth this way till your time is up. Rest for 3-5 minutes do your other 2 exercises.

In a little over a week, you will have burned a pound – which is a safe amount of weight to lose per week.

Cardio attacks the fat cells right where they live – and you will soon see the effect in how your clothes fit. If that belly fat you are carrying bothers you, then just get moving!

When belly fat is the big problem in your life, it's crucial that you begin as soon as possible to get it off. Belly fat hinders the functionality of many of your organs – it's the most dangerous type of weight gain you can have. Not only being ugly to look at many studies have shown the health risks of having too much stomach fat.

Make sure you flush your system by drinking lots of water. If you drink a minimum of eight glasses of water per day, you will stay hydrated and help the body do its work that much more efficiently. Eat a clean diet stay away from processed foods, spread out your meals (5-6) throughout the day. You'll experience fat loss (specifically the loss of belly fat) and enjoy a more energetic lifestyle, too!

Now I have only just touched on the subject of healthy eating here. Make no mistake all the fat burning exercises and workouts in the world will not get rid of your belly fat without a diet of eating healthy. Doing extra workouts while continuing to eat all the processed junk food that is all too prevalent today will not help you lose belly fat.

When we talk about stomach fat we are not just talking about looks here. There are very serious health issues that go along with too much stomach fat. We too often get hung up on how it looks, but what we don't think enough about is how having too much fat affects our overall health. Doing some fat burning exercise daily will take you along way to reaching your fat loss goals.

Strength And Conditioning Cardio Conditioning What Cardio Really Is

I have another post today from Eric Wong of Ultimate MMA Strength and Conditioining. The more I talk about training the more impressed I am with his ideas and what this type of training can mean to anyone in developing lean muscle gains, fat loss, cardio conditioning, energy levels and general health benefits.

As I mentioned in a previous post you don't have to be (or want to be) a fighter to benefit from these workouts. Anyone and everyone will benefit greatly from them.

Okay Eric take it away.

Cardio as it’s popularly referred to by Joe Rogan and Mike Goldberg every UFC is what will keep you from looking like the Ultimate Fighter Heavyweights.


Man it’s so frustrating seeing dudes on TV who can’t hold their hands up… in the first round!!

Anyway, the term cardio doesn’t include just one aspect of fitness, like the name implies, and if you don’t understand how cardio is developed, you’ll never be in great shape.


Luckily, I’m going to tell you what you need to do.

So here’s how developing your cardio is more than just running, or intervals, or 5 minute circuits, or CrossFit:

Now let me tell you that these things are in no particular order, because the order in which it’s best to develop these aspects is different for each individual.


The first key is General Strength.

If you’re weak, then you’ll be working closer to 100% of max strength than a guy who is strong. You can only last a short period of time working at 100% max strength (like 20 seconds) so then you’ll gas out quickly.

If you don’t quite get it, let’s make it even easier to understand.

Let’s say you can Bench press 100 lbs for 1 rep (you monster, you).

If a guy is laying on top of you, and you need to bench press him off (because your technique sucks) , and he weighs 170 lbs, you’re using 100% of your strength to try to do this.

You’ll be able to push with all your force ONCE, then every attempt after, your level of force will go down, until your energy supply runs out and you can no longer lift your arms, unless you rest them.

Now let’s say you can Bench press 250 lbs for 1 rep and the same guy is on top of you.

Now, his bodyweight of 170 lbs is about 70% of your bench, meaning that you’ll be able to bench him up and down for at least 15 reps before starting to lose strength and tire out.

Make sense now? Good.

Now let’s say you’re strong, but you’ve never trained or don’t know how to train your cardiovascular system (pay attention, TUF Heavyweights).

What do muscles need to recover after they’ve been spent?

If you guessed OXYGEN, you win

The second key:  is to get blood to the muscles. This is where your cardiovascular system comes in.


Your heart has to be fit enough to pump blood quickly to the muscles that need it.

To develop your heart to do this you need to increase the amount of blood it pumps with each beat in 2 ways: increasing the volume of blood the heart can hold and increasing the % of blood the heart pumps out with each beat (heart strength).

Dreaded traditional steady-state cardio training improves the volume of blood, while strength training and hard interval training improves the strength of the heart.

[One note - heavyweights have more trouble with cardio because they have more muscle mass to get blood to, and their hearts aren't proportionally bigger compared to smaller guys, but that's no excuse for what we've been seeing on TUF]

The third key:  in the process is that your muscles need to be efficient at extracting the oxygen from the blood and getting rid of the waste products developed from contracting.

This is where specific local muscular endurance training comes into play, where the muscles are forced to recover faster through progressively longer sets and shorter rest periods.

The fourth key:  is that your lungs need to be able to efficiently take oxygen from the air and they have to be trained well enough to avoid fatiguing.

This is a relatively new concept but there is some good research that shows that specific respiratory muscle training can improve endurance. I just make sure to incorporate different lengths of hard intervals to get the lungs working at high levels, but I’m looking into trying respiratory muscle training myself to see if it’s really beneficial. I’ll let you know the results.

So now you understand that cardio requires general muscular strength, and it also requires a 3-pronged attack to make sure you’ve got all your bases covered from a cardiovascular point of view.

Make sure you’re not leaving yourself exposed by neglecting any of these important aspects of your physical fitness, and you’ll be sure to keep going if the fight goes the distance.

Thanks Eric. When you go to Eric's site he has a couple of freebie downloads for you. Go check it out it could take your fat loss, conditioning, strength and health to new levels.

Ultimate MMA Strength and Conditioning   Talk to you soon Jag252

Strength and Conditioning Circuit Training Workout With Complexes

Good Morning,

Last time I told you about Eric Wong the MMA trainer and creator of Ultimate MMA Strength and Conditioning. Some of the comments I've got from you are, But Joe I don't want to be a fighter and I get that it's not about being a fighter.

Just take into consideration the strength, cardio capacity and the low body fat levels of the fighters. Now I don't know about you but wouldn't most of us want to have that kind of body and conditioning? And yes ladies I'm talking to you too.

The results of following these type's of workouts are low body fat percentage, incredible energy and strength. and I think we could all agree that is something we are all striving for here. Go into it with an open mind and give the workouts a try I think you will be very happy with the results.

With that let me hand it over to Eric check out the workout and video and see if this workout won't give you peak conditioning.

Complex workouts blow any other conditioning circuits out of the water, because they properly train the energy systems for peak power endurance while including important movement patterns for MMA.


So if you haven’t tried one yet, give this one a shot…

I created this circuit for Joe, a fighter who’s getting ready for his first fight on April 23rd…

His fights are only one 3 minute round, so he doesn’t need a ton of gas in the tank but he’s gotta be able to maintain a super high pace for those 3 minutes…

Enough talk, watch the workout  jump in and try it out…

Here are the workout details…

 1.MB back toss, breakfall, flat body roll, retrieve x 2

2.Alternating inverted row x 6

3.Clap pushups x 6 - repeat the above for 2 TOTAL sets then…

4.MB side toss, lateral shuffle retrieve x 2

5.KB swings w/toss x 6

6.Kick pushups x 4 - repeat the above for 2 TOTAL sets, then…

7.1 set of Squat jumps x 6

8.1 set of high MB catch, front slam, sprawl x 4




And that’s all she wrote!!!

The key to making this work for you is knowing when to do it, how to progress it, how many times to do it per week and how to integrate it with strength training… You’ll learn all of this and more in my Ultimate MMA Strength and Conditioning Program:

Strength And Conditioning <---- go to Eric's sight and check it out he has a couple of freebies you can download.

Strength and Conditioning A Cardio Circuit Training Workout

I have something a little different for you today. I met a guy named Eric Wong recently. Eric is a trainer for MMA fighters. I know your not a fighter but stick with me here. If you have ever watched an mma fight you probably have seen the strength, conditioning and physique of the fighters (ladies this IS for you too).

In talking to Eric I decided to pick his brain a little about the workouts and training fighters do. So he gave me a copy of a workout he uses and I figured you could benefit from it.

If you're training consistently, then sometimes, the concrete walls of the gym can be a little boring. Especially when the sun is shining and the weather is perfect. When this is the case, knowing a few simple bodyweight exercises and the location of the nearest park can re-energize your workouts. Try the following circuit but I'll warn you, it may be simple, but it's far from easy.


This circuit is great because you combine core work, pushing, pulling, and sprinting, which gives you complete development. I consider this an Anaerobic Endurance workout, and would schedule it 6 weeks or farther out from a fight or competition for one of my MMA athletes.

The first thing you need to do is find a park with monkey bars or a swing set. Use a pyramid scheme, meaning that for each set, I start at 8 reps, then drop a rep until you get to 1 rep. If you're a beginner, you might want to start at 5 reps.

This circuit consists of the following exercises:

Chin-ups

Hanging leg raises

Sprinting

Clap push-ups

So do 8 chin-ups, followed by 8 hanging leg raises, sprint a distance that lasts about 20 seconds, then do 8 clap push-ups (or regular push-ups if you can't clap). Keep your rest times at a minute or less, and go hard! When I'm training fighters, I monitor everything. So if you take more rest, write it down. The next time you do this circuit, do the same number of reps, and decrease the rest time. This is how you make progress, and is a missing link in many people's workout routines.

Go to Eric's site Ultimate Strength and Conditioning and get your Free report Crazy 8's bodyweight circuit training workouts