Fat Burning Tips for Faster Weight Loss
Watch out for what you eat, exercise but still can not lose weight? Maybe you're on the wrong track. Unless done incorrectly, sports and healthy nutrition are good, but you can try different exercise methods in consultation with a specialist to lose weight quickly. With these exercise tips, your body continues to burn fat even after sports.
1. Mix the muscle groups.
As for the work that maximizes efficiency, Lauren Manganiello, an ACE certified personal trainer and dietitian, recommends circuit training (successive movement of movements from different muscle groups). Circuits of opposing muscles such as chest and back are a great way to get the most out of your training in a short time. Keep rest time between sets to a minimum but as long as necessary to ensure that you keep your heart rate throughout the workout .
2. Prioritize strength training.
If you tend to move away from weight and focus on cardio, it's time to rethink your weight-loss strategy. According to Manganiello, "strength training is the best way to burn fat and build muscle". This means that your metabolism will be extremely fast, even at rest, compared to those with less muscle mass.
3. High tempo intermittent cardio is the key.
If you work at regular intervals, you'll have to change the intermittent running on the treadmill for hours. High-tempo cardio (HIIT) can help you spend more calories than you're performing at constant medium speed and steady. Start at a fast pace, slow down and accelerate again. But beginners should be careful that they should work on steady-state conditioning and cardiovascular endurance before moving to this type of cardio.
4. Squat, squatting and step variations ...
One of the fastest ways to burn calories is to focus on the larger muscle groups in your body because they require more energy. According to Mike Suski, a former professional boxer and AFAA certified personal trainer, the best exercise moves for your legs are squat, squatting and step variations. These exercises will form strong, weak legs that will affect all major muscle groups including quadriceps, hamstrings and glutes.
5. Have your body burn fat after exercise.
David Baillie, an SSA-certified personal trainer, emphasizes the importance of EPOC (Afterburn oxygen consumption) when trying to lose weight. EPOC is the amount of oxygen needed to restore your body to its normal, resting metabolic function. As a result of EPOC, your body will continue to burn a high percentage of calories after you finish the exercise. To increase your EPOC level, try a high intensity, 35-80 minute interval training .
6. Reflect the sport to your lifestyle.
Lisa DeCamella, an ACE-certified personal trainer and nutritionist, knows that it can be tedious and difficult to simply pinch workouts to the schedule. Instead of completely abandoning sports, it proposes that you adapt to your lifestyle by counting your steps while climbing the stairs, maximizing how much you can walk every day.
7. Consider quality, not quantity.
Instead of focusing on how much time you spend in the gym, focus on the kinds of training you do. The key to a short and effective workout is to use as much energy as possible in the shortest possible time. If you use multiple muscles at the same time, you can do even the best of a twenty-minute workout.
8. Focus on your muscles.
Focus on the muscles you are working on during your sweating session to make sure you're pushing yourself as hard as you can.
9. Tabata!
The simplest and most effective form of high-intensity intermittent exercises is Tabata. It has a reputation for making short, effective, and calorie expenditure really high with 20 seconds of explosions with maximum effort and 8 laps and 10 seconds of relaxation exercises. Since a Tabata set lasts only 4 minutes, you can spare time even on your busiest days.
10. Do not skip warming movements.
Since you already have a short time to do the exercises, it may be tempting to skip these movements. But before starting high-intensity intermittent training, it is important to start with simply warm-up exercises such as walking or jogging or arm and leg movements to increase heart rate and provide blood flow to the muscles.
11. Using an application can streamline you.
You want to try Tabata or different exercises, but aren't sure how to control the exact timing yourself? There are many free Tabata app timers and exercise planners that you can download to keep track of the correct time intervals.
12. No equipment needed!
There are so many moves you can do at home in consultation with the expert! Without the need for any sports equipment. A chair, a book or even a water bottle may be enough for you. A program that you can do to lose weight quickly, starting with a 40-second squat and 20 seconds of rest after a 40-second stretching movements and 20 seconds of rest. Finally, combine the movements and repeat this circuit two more times.
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