Fat loss workouts are those geared to building lean muscle mass through progressive weight training and cardio interval training. If you need to lose belly fat, you must train like an athlete.
When I say train like an athlete, I'm talking about a member of the Olympic Team or an NFL player during the off-season.
These individuals count on their bodies to respond on demand. For that reason, they are focused on making good food choices, gaining lean muscle tissue, and being purposeful in their cardio routine.
They understand how their body progressively builds lean muscle mass and how to lose belly fat.
Building fat loss muscle will require you to commit to knowing exactly what you are putting in your mouth (eating to build muscle mass), committing to result-oriented weight training, and integrating interval training into your cardio routine.
Fat loss workouts must be focused, purposeful, and well-thought out
Training like an athlete means you will be doing more demanding exercises than the trainer at your local gym will write up for.
* Athletes mass building workouts focus on compound-joint moves. (More than one joint is involved in the lift.)
* You will use power and strength-training movements such as: Bench/incline presses, seated dumbbell presses, shrugs, rowing, lat pulldowns, pull-ups, dips, deadlifts, squats, cleans, (and a few curls just to keep you motivated.)
* You will NOT be doing useless exercises like forearm curls, concentration curls, triceps kickbacks, leg extensions...or ANYTHING where you are balancing one toe on a Swedish Ball while you do some pansy movement.
* A fat loss workout will be brief, but intense. You will only be lifting for about 45-50 minutes.
* Building lean muscle mass means you will do full-body workouts. One pressing movement, one pulling movement, and either deadlifts or squats.(Add in some curls each time so you stay motivated.)
* Building fat loss muscle (which speeds up your metabolism) is progressive and results take some time. Please give yourself evaluation periods of 4-months. Three cycles will equal an entire year.
Athletes usually do not need to lose belly fat, but they know how to burn belly fat
Fat loss workouts for athletes include some kind of cardio every session. It is NOT always running and it is NOT always intense...but is ALWAYS purposeful.
* If you are committed to losing belly fat and want to get more muscle mass, you must include interval training.
* Interval training means short bouts of highly intense activity, followed by a period of recovery. Intervals can be as short as 15-30 seconds or as long as 2-4 minutes.
* Recovery time for intervals can vary from ratios of 1:1 (burst for 30 seconds - rest for 30 seconds) to 1:3 (burst for 30 seconds, but shoot for a target distance - rest for 90 seconds)
* Interval training can be done while walking as well as running, on a bike (either outdoors or stationary in the gym) or swimming.
* Interval training is done at the NFL level twice a week. Usually on Tuesdays and Fridays during the off-season.
* The other days involve lighter activity that is sustained over an extended period of time. (Usually 20-40 minutes.)
* In your fat loss workouts, you will NOT get on a treadmill or stationary bike and mindlessly pedal slowly while reading a book or magazine on your lighter/recovery days. Each time you workout to lose belly fat, it WILL BE PURPOSEFUL.
Your workouts for building lean muscle mass while burning belly fat must include a sensible diet program. Your goal is not to look like some steroid-bloated monster, but a lean and defined athlete. To achieve this result, you must establish a calorie deficit (burning more calories than you take in.)