High-intensity, short-duration, compound exercises like weight training, combined with a high-protein nutritional plan, complete with essential fatty acids is the way to go. This is not to say that the hours of aerobics, kick boxing, roller blading, running and walking are not important. They are all important and do burn calories, but only while actually exercising.
3-2-1 Priority System
Weight training burns and builds - it's a two for one special. By building more muscle you will burn more fat 24 hours a day. Busy people need to prioritize their time to efficiently get the best results. The 3-2-1 Priority System is the fastest way to produce fitness results.
Point values are assigned to body parts. The larger the body part, the higher the point value. Keep in mind, that you burn more fat by training a three or two than any of the ones.
- 3 Points: Legs, thighs, hamstrings, and glutes
- 2 Point: Back and chest
- 1 Point: Shoulders, triceps, biceps, calves, and finally abs
In order to kick-start your fat-burning potential, train the largest muscles first in almost every training session. Don't get me wrong, you still need to train your abs. But the only way for your abdominal muscles to become visible, is to burn off the fat, first by working your 3's and 2's.
If you weight train antagonistic (opposite) body parts for two 45 minutes session per week on non-consecutive days, you will begin to notice fat loss immediately.
Antagonistic (Opposite) Body Part Examples:
- Thigh/Hamstring (3's)
- Back/Chest (2's)
- Triceps/Biceps (1's)
Reasons To Weight Train For Life:
- More muscle means better fat-burning ability.
- More muscle means a stronger immune system.
- More muscle strengthens bones and lowers blood pressure.
- Strength training increases your energy level.
- Strength training improves athletic performance.
Multi Grain Banana Pancakes Recipe
Sample recipe to use as part of a healthy diet in conjuction with the training program described above.
Multi Grain Banana Pancakes:
- 2/3 c. whole wheat flour
- 1/3 c. all purpose flour
- 1/2 c. oat or other flour (cornmeal, buckwheat)
- 2 tbsp. wheat germ
- 2 tsp. Splenda (or brown sugar)
- 1 tsp. baking powder
- 1/2 tsp. baking soda
- 1 c. buttermilk
- 1/4 c. or more fat free milk (or skim milk)
- 2 egg whites
- 1 tbsp. vegetable oil
- 1/4 tsp. vanilla
- 1 to 2 bananas sliced
- 1 c. chopped nuts
Mix all dry ingredients together in medium bowl. In second bowl combine wet ingredients. Whip enough to beat eggs lightly. Add these to dry ingredients. When cooking place some batter on griddle then put banana slices on top. Cover banana slices with a little more batter. Turn when dry around edges and air bubbles begin to pop. Serve with fresh banana slices and nuts on top with (sugar free) syrup.