Super Effective Fat Burning Drills

ASK THE COACH
Thursday, May 12, 2016
SUPER EFFECTIVE FAT BURNING DRILLS
Super Effective Fat Burning Drills

Dear Coach,

 

I’ve been exercising for about 10 years now, and I am always on the lookout for more challenging training. I do weightlifting, jogging, yoga, and I play tennis.

 

Can you suggest some training that can burn more fat, but at the same time, be fun, effective, safe, and challenging?

 

Some personal info: I am 35 years old with no medical problems and very healthy.

 

Thanks in advance,



Michelle Khoury

Dear Michelle,

 

Plyometric high intensity training may be the type of exercise that will interest you. Don't be intimidated by the word “intensity” because you can adjust its intensity to your level of fitness; you can simply modify it to your level of conditioning and ability. You will get the maximum benefit out of your workout, while adding variety to your training routine.

 

Although plyometric training is designed to enable the body to generate more speed, perform powerful movements, and improve the functions of the nervous system in athletes, the same mechanical process can help you tone your muscles, burn more fat during and after your training, and develop greater muscular power in your upper body, core, and lower body. This type of exercise also has many benefits, some of which can increase muscle performance and improve balance.

 

Since you are bored with all other programs, this one will help you to get results in no time, as long as you proceed with care. Before you begin, you need to keep in mind a few important tips regarding your safety, which should not be taken lightly. And of course, if you have any physical disability, joint problems, or any other medical conditions, you must consult your physician before engaging in any activity.

 

High intensity training programs are known to help you burn more fat during and after the training is over - perfect for those who would like to burn fat. Though some may argue that plyometric training is not safe and the potential of injury is greater than other workouts, plyometrics is not any more risky than other activities such as weight lifting and Tai Bo…. any activity that is performed with care can be safe, and any training that is done carelessly, presents great risk of injury.

 

Below are 3 examples of plyometric exercises for the lower body, core, and upper body. Before you start this program, jog in place for 5 minutes to get your body ready for action. Perform this program as circuit training; it is designed for the upper body, core, and lower body. It is a great selection because it is effective and doesn't restrict you to the gym…. If you feel that you don’t have enough strength for some of them, do not attempt them without professional supervision. Have fun and be safe.

 

Split Squat Jump

Start this exercise in a standing position with your arms hanging down at your sides. Take a wide step forward with your right leg into a lunge position and bring your left knee towards the floor (keep it about 10 cm off the floor). In a continuous motion jump as high as you can, stretch your arms upwards (as if you are trying to touch the celling). Land with your feet together, and also in a continuous movement, repeat with your left leg. Perform as many repetitions as you can, and try to land lightly on your feet.

 

Twist and Touch

Start this exercise in a standing position with your back a couple feet away from a wall and shoulder width apart. Raise your hands to the level of your chest with palms facing away from you. Twist your trunk and turn to the right, placing your palms on the wall with a slight bouncing motion. Then, return and twist your trunk, turning to the left and placing your palms on the wall. Keep doing this back and forth for as long as you can, or until you tire your core to the max. Do it slow in the beginning, and twist with control. Then pick up some speed, and again, all the twists should be done with control and while tightening your core muscles.

 

Bouncing Push Up

Start this exercise in a kneeling position with your body erect. In a dropping motion, lean forward until you drop onto your hands, ending the motion in a push up position. Bounce back as fast as you can, and repeat until you tire the muscles. You may want to experiment with this one before you jump into it. For more of a challenge, start this exercise in a standing position. You can also do it against a wall until you develop enough strength to drop to the floor from a standing position.

 

Good Luck

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