No matter what season it is, everyone is looking for that magical way to burn fat and build muscle. Our body is designed to be efficient but it is not so simple and so there is no single answer to weight loss and muscle gain. We can, however, aid the process of fat burning and muscle gain through controlling our diet and supplements, understanding our different body types and by investing in high intensity, heavy hitting sessions. One is an HIIT session, which has been proven to aid fat burn and be more efficient than longer sessions at moderate speeds. The other two sessions are weights based and are split into an upper body session and a lower body. These again are designed to give you ideas and for you to experience a different type of training. Just like with any other training session or exercise related activity, please exercise safely and modify any exercises if injured or new to high intensity training. If you still have some strength left, apply the battle ropes challenge from the HIIT routine for a great finish. You can perform all leg exercises together and then all core exercises together OR alternate between legs and core, depending on your time for working out and what fitness level you are at. These sessions are high intensity but will ultimately help shed any unwanted fat whilst building strength and muscle tone. Whether you train on your own, with friends or are helped by a wonderful trainer, these sessions will help you get those fitness goals happening! With just under 5 years experience in the Australian Fitness Industry, Lisa wears many hats in regards to her roles as a trainer. Currently Lisa is the Business Development Manager for Itrain Fitness in Sydney and still conducts personal training, nutrition and classes. For those of you who follow my workouts on my Facebook page, you know that full body workouts are my favorite, and for good reason!
To be clear, a full body workout means you are exercising your entire body with all muscle groups being stimulated in one workout, while a split routine separates muscle groups, or movement patterns into workouts on different days. Choosing the appropriate muscle-building workout program is important if you are to maximize the time you spend exercising and get clear body changing results.
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Some people think running is the best way to burn fat and calories… a common thought among exercisers.
Of course, this is perfectly reasonable as everybody who reads this article has a different situation.


HIIT is a training style you can use with almost any type of exercise and with any level of fitness.
The format of HIIT is simple, all you have to do is pick your choice of Cardio Exercise, decide on how long you want to work out for (let’s say 30-45 minutes) and then alter the intensity over the duration of your workout.
For example, if you choose 30 minutes on the cross training you would go at slow pace for 1 minute then sprint for 30 seconds then at a slow pace for 1 minute and so on for the 30 minutes of your workout! The great thing also about HIIT is that it doesn’t take as long to burn a given number of calories than if you were to do a conventional slow and constant paced cardio.
This HIIT workout gets progressively harder every week which will help to continually simulate your metablism and in turn burn body fat. If you have the aim of losing weight then complete your workout 3-6 times per week depending on your level of fitness.
If you find it getting boring which you mind find if you’re doing it 5-6 times per week then change things up.
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If you want to increase your muscle building capacity you know it’s important to train hard and eat right, but you also need a lifestyle that affords plenty of sleep for recuperation. On top of all that you need to free your mind of stress too.  Only when mind, body and soul come together can you truly tap into your body’s fitness potential. One such discipline that challenges users both mentally and physically is yoga, and you’d be amazed who’s doing it in 2013! Yoga became popular in the Western world in the 80’s and since then various systems, DVD’s and books have hit gyms and stores. In the past I have it set out in a circuit format although the structure can be altered as long as the partnered exercises are performed together. With personal training being her passion, she has expanded her skills in to group fitness, small group training, nutrition, health seminars and coaching.
She has also graduated from Swinburne University with a Bachelors Degree in Business specializing in Sports Management.
Full body workouts can be performed over the course of just two or three days a week, they help prevent plateaus, especially when you're constantly manipulating your exercises and changing the moves you do. Now I am not saying that spit routines are not good, I find them very helpful when I want to take a day and target a specific body part or body section I find fault with, but to get the most out of a routine, Full Body workouts are the way to go for most.


What I mean by that is if you’re told to do circuit  training (which in my opinion is one of the better fat burning exercises) and you don’t actually carry this workout out on a regular basis then the truth is that it’s not a very good fat burning exercises for you. Some might live in a built up city where the gyms are packed when then they finish work and some might live in a rural area where walking or jogging would suit them much better than the long commute to do a gym routine. Feel free to choose the one of these best fat burning exercises and make sure that fits the above guidelines for you. HIIT over the course of your Cardio workout will help to burn more Calories and as a result more fat. Why not do 10 minutes on the cross trainer, 10 minutes on the rowing machine and wrap thing up with a 10 minute cycling. The whole point of trying to lose fat is to create a calorie deficit which can be done in many ways outside the gym.
As part of my ongoing quest for new ways to meet my own potential, I investigated yoga with some surprising findings. With today’s hectic lifestyles, stresses at the office can dampen motivation and keep you awake at night.
Along the way yoga picked up its own image and many people, to this day, see it as “nothing more than a group of people in leg warmers getting together for light exercise while babbling about spirituality”. When your body is relaxed and you get good sleep, cortisol levels are reduced and growth hormone levels are increased. Base your reps and sets on 3 sets of 12 reps and begin with a weight you know you can push or pull 12 times.
If its fun then is it’s more likely that you’re going to stick to it and that will be your own best exercise to burn fat! From martial artists to the elderly, everyone can get great fat burning, and lean muscle building results from this often neglected form of exercise. That’s why many people are turning to forms of exercise that don’t just get the blood flowing, but take care of the ‘old noggin’ too.
In other words: Yoga is a great way to burn fat AND gain muscle either as a standalone routine, or complimented with other forms of exercise.



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