I weight train and exercise regularly and have been for about 7 months now but my legs still have a layer of fat that won't seem to go away, although I work them out with weights, squats and lunges. DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only. Get it right now and join over 160,000 others to receive more free resources and occasional updates! Want to make use of EPOC and HIIT?  Try either of our jump rope workouts for maximum effect! With that said, the old format of lifting as heavy as possible, then resting for minutes on end before repeating is great if you want to look like Mr.
Use heavy weights (3-4 sets, 6-8 reps) with this technique and limit your rest time (hopefully to nothing!) between the secondary exercise in the pair. By combining upper and lower body movements, with adequate intensity, you will cause your body to release greater amounts of HGH, testosterone, and IGF-1, than if you were to stick to the same body part supersetting you’re probably used to.
Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives. TRY OUR #FITPLANWatch and see how our FitPlan system will get you into the BEST shape of your life! Be sure to keep a food log for at least a week to pinpoint problem areas such as candy, alcohol, soda, and processed foods.


You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym.
Aim to set a gradual caloric deficit beginning with 250 calories and eventually removing 500 to 700 calories.
The muscles you gain from strength training will boost your metabolism which helps to blast fat.
After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life. When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego. This kind of workout elevates your metabolism even after exercise so you burn more calories all day. To perform HIIT, the American Council on Exercise recommends warming up with light cardio such as walking, then alternating one-minute intervals of exercise at near-maximum exertion with two-to-three-minute intervals of recovery at a moderate pace. Because HIIT is so intense, ACE advises limiting this exercise to two weekly sessions, and taking a break every six weeks.


Typically, a 160-pound person burns about 606 calories per hour jogging at 5 mph, or 657 calories per hour on a stair stepper. Other vigorous cardio options include swimming laps, cycling at speeds faster than 10 mph and taking a high-impact aerobics class.
For reference, consider that 1 pound of fat contains about 3,500 calories, which you can potentially lose with five to six sessions of vigorous cardio.
These and similar compound exercises -- which involve bending more than one joint -- not only shape muscle, but they burn more calories than isolated exercises such as leg extensions to further aid in fat loss. You can perform these moves using only your body weight, or hold a dumbbell in each hand for greater resistance. Stretching is not mandatory, but if you choose to do it, warm up first with light cardio to help prevent muscle strain. For proper balance and increased calorie burning, perform resistance exercises for your entire body -- not just your hips and thighs -- two to three times per week.
She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.



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