What Is The Best Fat Burning Exercise

I get asked time and time again, “What is the best fat loss exercise?” The truth is, there is no single “best fat loss exercise”. Instead, you must have a database full of many very effective fat loss exercises. When you have many exceptional exercises to choose from, you will eliminate mental boredom and physical staleness, and you will always keep your body challenged. This helps ensure consistent progress, prevents overuse injuries and keeps you motivated to workout.

That being said, I do have some favorites. I will now share with you one fat loss exercise that always sits on the top of my list. This exercise is incredibly effective and can be performed anywhere without any equipment at all. Even better, it is one of the most time efficient exercises you can do. When done properly, just a few quick minutes of this exercise can burn as much fat as jogging for an entire hour!

The exercise that I’m referring to is the Advanced Burpee. Since technique is extremely important when executing this exercise, I will describe to you in detail how to properly performing the Advanced Burpee. Below, I will break down the movement into four simple steps:

1. Stand with a shoulder width stance. Squat down and put your hands on the ground in front of your feet.

2. Next, kick your feet back while lowering your chest to the ground. This step will essentially put you in the bottom position of a push up.

3. Then, push your chest away from the floor while simultaneously thrusting your legs back up into the squat position with the hands still on the floor.

4. Finish the movement by explosively jumping up in the air. Upon landing, quickly drop back down into the squat position and continue for the prescribed number of reps.

You're probably wondering, "How many reps should I perform? When should I do Advanced Burpees?" The truth is there are many ways to integrate this exercise into your routine. Explaining all of the options is beyond the scope of this article. Instead, I will provide you with one option that is simple yet effective.

Set a stopwatch for five minutes. Perform as many quality Advanced Burpees as you can during the five minute period. Push yourself. After the five minutes is over, write how many reps you performed. Then every time you repeat this workout, exceed the number of reps you completed during the prior workout.

Continue this pattern until no more progress can be made. Once this point is reached, its time to change your workout.

Now you have a time efficient, yet incredibly effective fat burning routine. Work hard and push yourself. You will be glad you did.

How To Eat For Accelerated Fat Loss

My mom always told me to sit down and eat your food slowly. So just like any other defiant teenager, I stood tall and inhaled my entire meal as fast as possible. Although I hate to admit this after all these years, what my mother was teaching me was actually very sound fat loss advice.

New research has recently proven that overweight people tend to eat more quickly and also eat more food per bite.

This research confirms earlier studies, which found that eating slowly leads to decreases in food intake. This has become so accepted among scientists that they have given this phenomenon a scientific name of its own:

"Time Energy Displacement"

Time Energy Displacement means that the more time you take to eat, the less energy (calories) you are likely to consume. And on the other hand, the faster you eat, the more energy (calories) you are likely to consume.

But that’s not all! The research also showed that in order to maximize the positive effects of Time Energy Displacement, you should choose foods that literally force you to ingest calories more slowly.

Foods that force you to ingest calories more slowly include:

• Foods that have a high fiber content (so you feel fuller more quickly). Examples are vegetables such as green beans, cauliflower, asparagus, spinach, etc.

• Foods that have a high water content (these foods also make you feel fuller more quickly). Fresh fruits such as berries, melons, apples, pears, etc. naturally have a high fluid content. Additionally, cooked whole grains such as barley, brown rice and oatmeal have a similar effect. During the cooking process, these grains absorb a lot of water, which causes them swell up. This increased volume helps you feel full without adding any calories to your diet.

• Foods with a high “chew factor”. Even if you try to eat these foods fast, you simply can’t because it takes so long to chew them thoroughly. Examples of foods with a high “chew factor” are fibrous vegetables such as cabbage and broccoli.

• Foods with low binge potential such as high fiber vegetables and lean protein are also good to eat, since generally, you will get tired of eating them before you take in too many calories.
Based on these studies’ findings (along with years of my own empirical evidence), I have come to the conclusion that we should avoid drinking ANY of our calories. You heard me right – liquid calories are to be avoided! Two of the most popular liquid sources of calories are soft drinks and sugar and cream-laden coffees. Believe it or not, these drinks are two of the biggest sources of excess and hidden calories in the typical diet.

The main problem with liquid calories is that they can have a very high caloric density AND can be consumed extremely quickly. This is always a bad combination! Liquid calories also do not trigger the satiety mechanism in your brain and G.I. tract the way solid food typically does.

"Eat your food slowly" was once uttered by moms around the world, in a vain attempt to teach us kids about proper etiquette at the dinner table. But now, eating slowly has actually been proven to be scientifically sound fat loss advice. So go slow at the table so you can go fast towards your fat loss goals!