Try High Intensity Cardio for Better Cuts and Extended Fat Burning

The debate has been on for quite awhile now as to what methods of cardio are best for burning fat. There is scientific evidence for both high and low intensity cardio for effective fat burning. I basically prefer higher intensity cardio for a number of reasons with saving time being a top one. I always like to do the most amount of work in the least amount of time and high intensity cardio allows that.

For me the most effective high intensity cardio variation is interval training. With interval training you work extremely hard for a short period of time them back off to let the body recuperate and then dive straight ahead into the next intense interval. Surprisingly, effective interval training can be completed in as little as 20 minutes a session with great results.

Intense interval cardio training is effective because more calories are burned in a much shorter time period. Additionally, your metabolism is cranked up so high that it will extend for hours after the workout thus extending the fat burning session so you get more "bang for the buck". For example, a high intensity 20 minute treadmill session will include running at the peak level for 4 minutes at 6 - 8 mph (depending on your comfort level) then 2 - 3 minutes at 4.5 mph for recovery. Another benefit of the shorter cardio sessions is that you avoid the constant wear and tear on you joints that hours of longer low intensity cardio can bring. If you're still skeptical try this system out for a month and then judge for yourself. I'm sure that you'll be pleasantly surprised with the results.

Save your Lower Back with Supported Prone Dumbbell Rows

Sometimes it is difficult to find rowing exercises to do without placing undo stress on your lower back. The supported prone dumbbell row is a great substitute for bent-over barbell rows by working the back muscles in a nearly identical way without the potential for lower back injury. This exercise is performed leaning on an adjustable incline bench. Here's how it is done.

Position the adjustable incline bench at a 25 degree angle in relation to the floor. Lie prone on the bench with your head at a the high end of the bench. Hold the dumbbells in each hand with your palms facing back. Allow the dumbbells to hang straight down. From this starting position, row the dumbbells up towards your rib cage keeping your elbows out to the sides as you raise the weights. Keep your head level throughout the movement. Hold the dumbbells at the top of the movement for a peak contraction and then lower the weights down in a controlled slow descent. Start you next rep once the dumbbells are returned to the starting position which is when you arms are hanging straight down.