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For the leg curls, get on the ground with your heels on the ball, bridge your hips up while curling the ball in and out. Repeat this movement for 20 repetitions. Next, you are going to do dumbbell rows for 20 repetitions. However, I want you to pick a weight that you can only do for 15 repetitions. When doing endurance exercises involving higher repetitions, it is really a matter of mentally committing to persevering and completing the exercise. So, try to squeeze out a few extra reps with a weight you think you can only do 15 times. So for this exercise, place your knee and hand on the bench for support and place the dumbbell at your side, with your back nice and flat. Next, row the dumbbell up to your side and then back down. As you get to 15, if you're still able to maintain good form, then keep going. Once you've done all repetitions for one side, switch arms and repeat. Finish off with interval training and that's it for the Fusion workout. 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Whilst weight lifting will make sure your long term fat burning abilities are there to stay. There are two types of muscle tissues in humans. One is called long twitch muscle tissue and another is called short twitch muscle tissue . As the names suggest one is longer than the other. The differences do not stop there. During cardio exercises long twitch tissue are mainly used. Whilst during weight lifting short twitch tissues are used. Cardio is one of the quickest ways to burn fat. During cardio long twitch muscle tissues are involved and those tissues use fat for energy and recovery. The key is to maintain heart rate during cardio from 70% to 80% of your maximum. If your heart rate is below 70% of your maximum you burn hardly any fat. The opposite is as bad. If your heart rate is above 80% you start burning muscle instead of fat, and you need muscle to burn fat passively. The more muscle you have the higher you metabolism and you burn fat faster even when asleep. Another very important key is to perform cardio for 40 to 50 minutes at 70% to 80% of your maximum. If you do this you will switch on your fat after-burn and burn twice as much for the next 24 hours as during the exercise. Still 10 -- 15 minutes is OK if you use it together with weight lifting straight after. Avoid exercising for longer than 50 minutes or you will burn your muscles instead of fat. And you need them for the long term fat loss. To calculate your optimum heart rate to burn fat use the golden formula: (220 -- your age) x 0.8 e.g. if you 20 years old then (220 -- 20) x 0.8 = 160 beats per minute is your heart rate you should aim for during your cardio. Use heart rate monitors that connect to your gym equipment. Choose Timed Heart Rate Workout mode on your gym equipment and it will regulate the intensity to keep you in the range of your optimum heart rate. The fact is if you have larger muscle mass your body has the higher the rate of metabolism. With high muscle mass you burn fat faster even when asleep. If you reduce your muscle mass you will pile up fat instead. Weight lifting, if done correctly, grows your muscle. Intensive weight lifting causes fat after-burn the same as cardio. Do your weightlifting intensively. Avoid long breaks. Never work out for much more than 50 minutes any one go. If you must exercise for than 50 minutes a day then allow at least 4 -- 6 hours break between your workouts. Remember to feed your body in between frequently and healthily."How to eat healthily" and "How to do your weight lifting properly" are other two enormous topics. 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