1. Focus On BIG Movements
Multi-joint exercises engage maximum muscle tissue, increase the calories you expend, and raise your metabolism. These exercises target multiple muscle groups instead of isolated muscle movements. Examples: squat with shoulder press, lunge hold with bicep curls, push-ups with weighted donkey kicks.
2. Use Heavier Weights With Shorter Rest Periods
Research shows that training with heavier weight helps raise your metabolism higher & for longer than training with light weights. Also-researchers from the College of New Jersey reported that people who rested between sets for 30 seconds vs 1-3 minutes burned significantly more calories.
3. Intensify Your Rest Periods
Instead of sitting around on your bum in between weight lifting sets, try skipping rope or doing a round of mountain climbers. Doing little “bursts” of cardio in-between your strength moves adds up to serious fat burning and also improves endurance levels!
4. Perform Fast, Fun Cardio
High Intensity Interval Training (HIIT) has been proven to be a way better method for burning fat compared to long, slower paced cardio.
A study published in the International Journal of Obesity compared individuals who did steady-state cardio for 40 minutes to those who completed just 20 minutes of HIIT training, both for three times a week. The HIIT group lost a significant amount of body weight and body fat compared to the steady-state group. The steady-state group actually saw a 1 pound increase in fat mass! Try to choose different forms of cardio-the more variety, the better! Examples: intervals of sprints, rowing machine, stair stepper, elliptical, bike riding, plyometrics, etc…
If you have questions or would like help in creating a more fat-burning workout routine for yourself, message me HERE.