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How effective is basketball at burning fat?

How effective is basketball at burning fat

Playing Hoops is a Super Way to Burn Fat, so Get Out on the Basketball Court

Burning calories is how you burn fat. The rate you burn these fat producing calories is directly proportional to how intense the activity is. You have to get your body furnace hot before you begin to burn calories, and therefore fat.

Walking and jogging are the simplest ways to burn fat. Vigorous exercise turns up the flame even more. The key is to increase your heart rate, which in turn burns calories in your body.

One enjoyable and effective way to burn fat is by playing various sports. Basketball is one of the most vigorously active sports you can participate, so it’s consequently a super way to burn away unwanted pounds.

The intensity of the competition will dictate how effective of a fat burner basketball is. Here’s how it works, plus some different levels of intensity that make basketball an increasingly effective way to burn fat.

Why Basketball Burns Fat

The physiological reasons behind why basketball is such an effective fat burning sport are directly related to exercise. Basketball is a game where you have to move around from one spot to another.

Sometimes these movements are at a slow to moderate pace, strategic types of moves to position yourself for a shot or to defend one. However, the largest percentage of the movements you’ll make playing basketball involve running, often at full speed.

Because basketball involves so much running and jumping, it requires exertion that raises your heart rate, even when played at a moderate pace. A full court competitive basketball game is one of the most effective fat burning sports you can play.

Practice

You can even burn calories shooting simple foul shots, even if you shoot alone. Practicing free throws with a partner does limit the fat burning effectiveness, but it’s still a moderate way to burn a little fat.

Shooting by yourself, however, means you have to chase down errant shots and that will help increase your intensity. Layups begin to add the element of running to your basketball workout.

The more intense your layup drills, the hotter you’ll make your internal fat burning machine. Full court layups raise this level even higher, making this practice drill extremely effective as a fat burner.

There are other drills designed to improve your skills as a basketball player, and they will raise your heart rate as well. However, the best way to burn fat while playing basketball is to play any of three different levels of game situations.

basketball for burning fat

Game Situations

There are three types of game situations in basketball that are extremely effective burning fat. All are competitive, but they don’t necessarily require a great deal of actual basketball skill to enjoy.

Of course, the better you play, the more enjoyment and the more productive a player you’ll be. However, to burn fat all you need to do is play the best you can. Here are the three levels of game play you can use to employ basketball as an effective fat burning workout.

· One-on-One

This is a way to get out on the basketball court, even if you only have another partner to play with you. One-on-one basketball is not only a great way to develop isolated offensive skills, but a super way to improve your man-on-man defense.

While you do not benefit from the exertion required to run full court, one-on-one is a game-like situation that requires a lot of physical effort. It is one type of basketball game that is an excellent way to burn fat.

· Half-Court Team Games

There are a lot of situations, especially for older basketball players, where the pounding of running full-court isn’t healthy. In these types of circumstances, you can enjoy the intensity of playing basketball, but only use half the court.

There are half-court leagues, plus this is one way to produce a game-like situation if all you have is a single basket. Driveway and playground courts are perfect intense half-court basketball games.

· Full Court Team

This is the way most basketball games are played. There are a number of sports experts who feel the athletes who play organized and professional basketball to be some of the most gifted and best trained athletes in the world.

Full court basketball is both challenging and physically exhausting. Watching a game on live or on television will make this point clear. There are coordinated substitutions throughout a game to help keep players fresh.

Of course, the level of intensity that you experience playing a full court game will be related to game strategy. Fast breaks in basketball require players to immediately sprint from one end of the court to the other.

Even a slower paced, more deliberate style of full court game, will have transitions after shots, and when the ball is stolen. Each time the ball changes hands in a full court game, all players must run to the other end.

Participating in recreational leagues or playing competitive basketball are both tremendous ways to burn calories. Even shooting baskets for fun is a low-impact type of activity that will burn fat.

When you take part in basketball games, you increase your heart rate and gain aerobic benefits for your fitness pursuits. The bottom line is, basketball is one of the most effective sports to help you burn away fat.

Publicado el 17 comentarios

Top yoga poses to reduce arm fat

There are mornings that you get up and you have a surprise waiting for you! I practice yoga and meditate because I feel good. I have few yoga poses on my YouTube channel. But I’m not a yoga teacher by any means! So imagine my surprise when the 101YogaStudio team told me that they had included me in their article «The best yoga poses to reduce fat on the arms». I can only say: Namaste, I will continue practicing!

Please, read this interesting article and encourage yourself to practice some of these yoga poses that, without a doubt, will bring you many benefits.

Top yoga poses to reduce arm fat

101YogaStudio.com
Publicado el 3 comentarios

How a high-protein diet and regular exercise will help you lose body fat and improve your health

After six weeks, it´s time to review Glenda´s progress. I know you´re expectant! You can see in the picture that the changes are clearly visible. If you are a recent follower of this blog and you do not know Glenda, you can read the first part of her story here.

I like the before and after pictures like anyone else but I recognize that a picture is highly subjective and depends on too many factors like light, place, who took the picture, etc. And honestly, a picture doesn´t give too much information to any trainer. It´s great for ads but it doesn´t make our job any easier. So, here are her measurements over these six weeks:

Glenda 6weeks

Looking at the numbers, you do not need to be a trainer to check that her body fat percentage has decreased (from 44.7% to 33.2%), just like her total fat mass (from 68.0 to 47.5). You can also see how her muscle mass has increased from 84.0 to 95.5. This is the reason why not all of the fat loss is reflected in the total weight, she has also gained muscle.

You can also check that she lost inches in the typical conflict areas: abdomen, waist, and hips. Exactly where she (and anybody) wants to lose inches!

These results are available to anyone if you have a proper diet and exercise program. Yes, lifting weights helps lose fat. How? The muscles consume calories. The more muscle mass you have, the more calories your body will consume. That´s why you need a high-protein diet, to preserve and build muscle. If you restrict your protein intake, your body won´t be able to repair and grow your muscles after your workouts. Is she drinking protein shakes all day long? NO! She´s just eating the right amount of macronutrients (protein, carbs, and fats) every day. She eats what she wants any given day, picking from the recipes I gave her, but taking care of the amount she needs. She makes 5 small meals per day, and she tells me every week that she loves the recipes.

Also, she kicks the gym four times per week… and she hurries up to message me every time she receives a compliment. I couldn´t be happier!! I´m not going to tell you her workout routines, but I can swear that I don´t torture her with burpees, planks or deadlifts. It´s all much easier than that: circuit training, isolation exercises, and some light cardio.

I asked her for some pictures to show you her progress, but we also got some great news from her doctor that she is willing to share with you so, she emailed me these lines about it:

«Hi, David!

I just had an appointment with my pulmonary specialist. I had a constant cough when I last saw her, which was before I started working out with you. When she tested me this week; I could take deep breathes with NO COUGHING!! and she asked what I was doing differently. I told her that I had been working out online with you; and that you had given me suggestions and guidelines for my diet… and what to drink!

She said «I can’t believe it! You’re healed! You are completely cured! So I don’t expect that I will be seeing you again.» WOOOHOOO!

And today, I was wearing a shirt that I had bought right before I started working out with you.

Glenda March1

At lunch, some of my friends said how loose it is and I pulled it tightly…

Glenda March2

even I was surprised. I haven’t completely gotten used to being healthy and not so fat.. and I am going to do even better this last month!! THANK YOU!!!!!!!!!!»

And here she is proud, showing her stomach before the egg hunt on Palm Sunday:

Glenda March3

 

Publicado el 20 comentarios

8% body fat loss in 3 weeks

Glenda won my last contest three weeks ago. Her biggest problem was that she ate too much fast food and industrial bakery. Nor did she drink too much water. So we focus on their eating habits and add a training circuit four times a week. She has already lost 8% body fat. This was Glenda:

And this is her progress, in numbers:

You´ll have to wait to see her new image until we finish, but you can see how she loses weight, the perimeter of his belly is reduced, she loses body fat, and she gains some lean muscle mass. Also, she wrote me an email last week that I´d like to share with you:

«David,
        I luckily have had the opportunity, as you know, to work with you online. I could NEVER have imagined how it would change so much of my daily routine in such a positive way!! I just wanted to thank you and tell you some things that have gone terrifically RIGHT!
 
      I was overwhelmed by the instant response to the questions you had concerning what goals I wanted to achieve and my physical state (WHICH HAS IMPROVED VASTLY!) my likes and dislikes and allergies to foods, etc.
 
    Overnight , you had figured out my dietary needs , my body fat% and exactly what plan for workouts I should do. Then days in, I had a little medical tweak and almost instantly you had a new plan that I could follow. I think you are an amazing, insightful, innovative trainer!!
 
     I know you did not intend to actually change my life style but IT IS WONDERFUL!! Before I started this online training and diet diary; I ate so much just bad stuff and drank probably 1000 calories a day in super sweetened coffee and my gin and tonics;-) and I woke up tired and stayed that way most of the day.
 
      Now that I keep that dietary diary; my water intake has gone to  8 glasses a day …my coffee is unsweetened and no more than 2 cups and the gin and tonics are 1 a day…my snack habits of candy and pure carbs has changed to apples and bananas.
  
       I wake up earlier and go straight to the gym after a light healthy breakfast. I have loads of energy and I’ve lost 7 pounds in nearly 3 weeks!!!!!!!!!
          
          My husband LOVES those new meals! For the first time in FOREVER, he actually wants to help pick out meals. It’ s more than checking off the box and his habits are changing, too!
 
      I have told my friends! I wish I could tell others that if they have an opportunity to work with you and they don’t take it that they are missing out on a truly beneficial experience!
 
      I love the chat information everyday..There’s so many remarkable things I want to say to you about you.
Mostly THANK YOU!!!!!!!!!!!!!!!»

I am really grateful to work with Glenda, because she is super motivated, very funny (always have some funny anecdote to tell me), and does everything I suggest, apparently effortlessly!! 

The next one could be YOU

Publicado el 7 comentarios

Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update

Mliae continues to do a great job and going in the right direction. After her surgery, with the hormone problems that it entails, we knew that the progress was going to be slow, but we are about to hit under 69 kg.

Also, the migraines do not help and I did not expect them to be so often, so I’ve changed her training routine to one more bearable.

The good news is that despite the medication and hormones, which retain fluids, the weight fluctuations are no longer so extreme and we are losing weight in a consistent manner. This is partly because she has managed to drink at least a liter and a half of water daily. This may seem little to you, but it’s almost double what she used to drink.

The best part is that she herself is finally seeing results and realizing that she is more toned and her abdominal perimeter is shrinking.

via Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update