If You Want To Burn Fat, Do NOT Do These Exercises!
A person walks into a gym, and what do they see? A few dozen people on cardio machines, a dozen more on exercise machines, six more on the ab machines (only because those are the only six the gym has).They then proceed to make their way to the free weight area where they see two people lifting weights…
Does this scenario sound familiar?
It should, because this is almost the exact situation that you encounter at all gyms around the country. The truth is, we have all been told for so long the wrong information about what exercises and workouts are best for burning fat and getting fit.
So today is your time to learn exactly what exercises you should avoid, and what exercises you should do instead!
Below are the three worst fat burning exercises you can do, and reasons why you should avoid them. Some may have a time and place, but for those looking to get fit fast, you should NOT be doing these exercises!
Worst Fat Burning Exercise #1
One of the most popular pieces of equipment in the gym, yet, also one of the worst. Did you know that ab machines can actually make you look fatter?
Yes, they can!
The reason for this, is because for the majority of individuals, they have a layer of fat that is covering up their abs. So even though they are working out their abs, all they are doing is building up the muscle underneath their fat.
And doing this can make your stomach look bigger than before.
If you have fat covering your abs and you want your abs to start showing, you first must work on eliminating the fat around your abs. Once you do that, then you can work on building up your ab muscles.
This is not to say that you should never work on your core, but doing the ab machine every time you go to the gym is a waste of time. In fact, doing it at all is a waste of time.
Never in my life have I touched an ab machine and yet, I still have a six-pack. There are much better ways to get your abs to start showing and to make them “pop” like never before.
Instead of the ab machine, try some of these exercises to help eliminate the fat around your abs while still building up strength in your core:
- Sprints: The best “ab” workout on the planet. You want your abs to show? Start sprinting!
- Mountain Climbers and Cross Body Mountain Climbers
- Hop Backs
- Leg Raises
- Spider Climbs
- Kettlebell Swings
- Plank to Push-Ups
- T Push-Ups
Each of these exercises may not be a direct ab exercise, but they will work far better in helping eliminate the fat around your abs while building up strength in your core.
So the first machine you should ditch, all ab machines!
Worst Fat Burning Exercise #2
Leg Extensions, Leg Curls, and Adduction/Abduction Machines
When it comes to getting fit and burning fat, the more muscles you can activate the better. Above I have list four different, very popular machines that you see people do all the time at the gym.
The reason people do these machines is because they are easy to understand, and will make your legs burn, making it seem like you are getting in a great workout.
In comparison, when you do a squat you are essentially activating every single muscle in your body which means you will burn more fat, more calories, and add lean muscle faster and easier.
There are plenty of exercises that you can do in replace of the exercise machines listed above. Unless you are a bodybuilder or fitness model, I do not ever recommend you stepping on those machines again. Instead, do some of the exercises below:
- Sprints: Yes, once again sprints will work your legs and get them incredibly defined. Are you starting to realize the importance of sprints?!
- Squats: Bodyweight, barbell, dumbbell, single leg, squat jumps, overhead, …
- Lunges: Walking, split, backwards, duck unders, cross overs, side, …
- Hip Raises and Single Leg Hip Raises
- Leg Press
- Running stairs
Remember, the more muscles you can activate on each exercise the better. Stick with the list above when working out your legs and better results will come!
Worst Fat Burning Exercise #3
Elliptical, Treadmill, Stationary Bikes
By far the most popular pieces of workout equipment in the gym, and by far the ones people waste the most time on. Sure, their is a time and place for these, but the vast majority of individuals have no idea what they are doing when they get on them.
They think that just because they jogged on the treadmill for an hour that they will magically start losing weight.
The problem with long, slow cardio (like the elliptical or jogging on the treadmill), is that you only burn calories while during your workout.
Once your workout is finished, your calorie and fat burning stops.
I understand that you have been told to stay in your “fat burning zone” in order to burn the most fat but clearly this is a load of BS. If the fat burning zone actually worked, then why do we still see all these individuals day in and day out doing the same long, slow “fat burning zone” workouts and see no results?
On the other end of things: individuals who are working out at a high intensity are seeing results within weeks.
Study after study proves to us that when we work near our anaerobic threshold, we will burn more fat and for longer periods of time. The higher intensity your workout, the longer your fat burning will continue even after your workout is finished!
So instead of wasting time on cardio equipment, do some of these workouts and exercises instead:
- Sprints: Yup, there they are again…
- Mountain Climbers and Cross Body Mountain Climbers
- Sled Pushes
- Any kind of jumping exercise
- Strength and Bodyweight Training
- High Intensity Interval Training (HIIT)
- Metabolic Resistance Training (MRT)
- Circuit Training
All of these workouts and exercises activate many different muscles and will force your body to burn fat for hours at a time. Plus, all you need is 10-20 minutes to get that effect.
Instead of spending 60 minutes jogging, why not spend 10 doing an all out intensity workout then move on with your day?
Not only will you save loads of time, but you will burn more fat, feel better, and get healthier!
The Choice Is Yours…
You have the information in front of you, now it is time for you to decide: Will you keep wasting your time on these machines that are killing your fat burning efforts or will you take what you read and apply it to your workouts?
I trust you will make the right decision…