subject: My 5 Free Workout Tips To Increase Your Fat Loss Efforts [print this page] Fat loss can be compared sometimes to a battle similar to David vs Goliath. I have seen people completely fail when it came to losing weight while others trumpeted through the whole process. I have also seen people who have had great results only to fall at the finish line because they couldnt bust through some type of plateau. This does not have to be you. There are ways to shake things up in your workout routine so that you can continually lose weight until you reach your desired goal. Here are my top 5 workout tips that can increase your fat burning efforts immediately.
Workout Tip 1: Drop the slow boring cardio and start adding more interval training. Interval training is 1000x better at burning fat than traditional slow cardio on a treadmill or elliptical. Now you might be saying to yourself that you burn the most fat for fuel at an intensity of 65% of your maximum heart rate, which is what a regular jog can equate to. This fact is true and has been scientifically proven. However, what you dont know is because of the nature of the exercise mode, your body adapts to this type of intensity quickly, thus you burn less and less calories over time.
Once you stop exercising, your metabolism automatically drops down to baseline levels. With interval training, you burn the majority of your calories from carbohydrates, but when you stop, your metabolism stays raised for hours on end. Some studies have shown it to say elevated for up to 48 hours. This equates to more calories burned and more total fat loss over time as compared to jogging.
Workout Tip 2: Perform only big multi joint compound movements. Examples of these types of exercises during a workout are squats, bench presses, barbell rows, pull ups, and dead lifts. To note, all of these lefts have different modifications to each that can also be called a compound lift. By performing these types of lifts, you are burning more total calories as compared to isolation or machine movements.
Workout Tip 3: Perform total body workouts. Performing total body workouts are so brutally hard on your body that your metabolism stays raised for hours on end like the sprint intervals. Think about it, if you did 6 compound movements per workout for multiple sets each, working every muscle group, that is a lot of caloric expenditure and muscle damage you induced. Your body is going to need a lot of calories to repair itself and it will get these requirements from body fat by breaking it down. (This depends if your diet is on track).
Workout Tip 4: Mix things up. By changing the order of your exercises week to week and even the exercises themselves, your body has a hard time adapting to what you throw at it. This equals more calories burned in the long run. You can also mix up the sets and reps per days as well.
Workout Tip 5: Try to decrease your rest periods. A great tip to start off is to actually time how often and how long you rest for. A lot of people under estimate how much time they rest in between sets. A good rule of thumb is to always rest until you start breathing easier. This usually takes about 30 to 60 seconds, but also depends on your fitness capabilities. Rest as little as possible until you get your wind back. This will increase your workout density, allowing you to perform more work in a shorter amount of time.
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