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Bodyweight Exercises for Fat Loss
How to burn fat and build muscle without weights
Research has proven that anaerobic conditioning will give you superior fat loss and heart health. Also by gaining muscle your body will burn more calories. What this means is that when you want to lose fat fast then the best way to do that is by doing anaerobic exercises that work your whole body as well as get your heart rate going.
Probably the best example of this is the age old Burpee exercise which sounds kind of gross but it burns body fat like crazy and its good for you! Always do burpees under control with good technique. You can turn up your intensity depending on your fitness.
For example doing burpees for 10 minutes and then two minutes' walk-about but do not just stop and sit down. Burpees are a great full-body exercise that will increase your strength endurance, power and anaerobic conditioning. One can create a circuit using burpees as a start.
To do burpees correctly all you have to do is start from a squat position with your hands on the floor and then kick back to a pushup position. This is one repetition but you should rather watch the clock than count the burpees but that is totally up to you.
The second great bodyweight exercise to lose fat fast is rope jump. It does not take long to get fit jumping rope and should only be done for ten minutes every day to radically improve the speed of your metabolism and burn fat. Once you get good at it you can increase the time.
Be sure to look straight ahead, keep your body erect, your core braced (as if taking a punch to your gut) and use your hands/wrists to propel the rope. Keep your arms and body as still as possible as you jump. Land on the balls of your feet and not your toes.
Something that should be added to your circuit of bodyweight exercises to burn fat and build muscle fast is pull-ups which is something that you can get good at even if you start with one rep. If you are a woman then it is good to do them starting with your feet supported on a chair or a rope depending on what you are using as a pull-up bar.
Another exercise that should be added to your bodyweight circuit is dips which are a great upper body exercise which you can do holding onto a bar or even resting your hands on a couch or a chair. When starting one should elevate the legs in order to get to the point where you can hang down your full bodyweight.
In my book "The Muscle Experiment" I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.
To your success,
Mike Thiga
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