You need to have a professional weight loss program designed for you if you want to lose weight and burn fat in minimum time. Otherwise, your weight loss workouts will take too long, and you won't get the results you want.
Tip - When designing your program for maximal results, make sure you plan your exercises in the optimal order.
Now that's a vague tip, isn't it? Just what do I mean by the optimal order?
Well, ignoring the warm-up for a second, here's how your training program should be set up in order to have your exercises in the optimal order:
1. Your bodyweight warmup comes first. This prepares you for the rest of the workout, but doesn't waste your time like a 5-minute walk on the treadmill would waste your time.
2. Strength exercises come next (i.e. Your main exercise/superset of the workout - This exercise/superset should be performed with heavy weights and low reps - 3 sets of 6 at the most).
3. Repetition exercises follow (i.e. moderate reps - 4 sets of 8-12, generally used to increase the volume of training in order to cause muscle growth).
4. Endurance exercises are used to finish your strength portion (i.e. high-rep pushups/squats/chin-ups to failure; also, intervals).
5. Intervals complete your fat burning workout.
So why did I describe the reader's workouts as backwards? Well, let's take a look at the two biggest mistakes in those workouts:
A) Putting endurance work first.
Doing too many pushups (endurance exercise) at the start of the workout before the strength exercise is a bad idea. When you do endurance work before heavy lifting, your strength will suffer. There's no question your workout intensity will suffer if you do this.
So the take-home message: Make sure you don't fatigue yourself in your warm-up or put a high-rep exercise prior to a heavy strength exercise.
B) Putting strength lifts at the end of the workout.
Strength should not be put in the second or third superset of the workout. These lifts should be done at the start of your workout (after the correct warm-up), yet I see these being done 20-30 minutes into people's workouts all the time.
Remember:
If you want to move fast or train with a high-intensity, you have to be fresh, not fatigued.
If you want to move fast or train with a high-intensity, you have to be fresh, not fatigued.
Following the optimal exercise order will help you do more quality work in each training session...therefore allowing you to get stronger, burn more calories, gain more muscle, and/or lose more fat. Whatever your training goal, it will be made easier by doing things in the right order.
So the best weight loss, fat burning, muscle building program would go like this:
a) A sufficient, but not overbearing total body warm-up
b) Supersets starting with the hardest bodyweight exercises first, ones that can only be done for a few reps (unless you are a bodyweight training animal)
c) A gradual decrease in exercise intensity with each subsequent superset, and a simultaneous increase in reps.
d) Endurance circuits to complete the workout.
e) Intervals if needed.
Train smart, train hard, train safe, and you'll get results.
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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
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