If you are serious about fat burning, first make time in your daily schedule for proper nutrition, which is even more important than your workout. People often tend to try and lose weight by only doing intense metabolic resistance training and high intensity interval training (HIIT). The key is to switch consistently between different strategies. No matter what your goals are, the effectiveness of any training programme starts with choosing the correct exercises.
Here Are Some Training Methods
This is the first training method fitness fanatics turn to for weight loss. Interval training means a fast pace for a short interval, then rest, then fast again. You need to take it down a level or two before going back up to a higher intensity.
Resistance training has been known to increase your resting metabolic rate. This means that your body still burns calories even when you are not exercising.
This form of exercise combines two of the most effective types of training, which is interval and resistance. Some of the exercises are cardio, while others are more focused on strength.
If weight loss is your goal by running then you will have to find a hill or two for sprints, or increased the incline on the treadmill. Running up hills will work your legs even more, which results in more energy used.
If you are not into any of the above training methods, then swimming a few laps might be for you. This form of exercise is low impact that works all your bigger muscle groups, which is excellent if you want to lose weight.
Rotate Between Different Strategies
With fat-loss programmes, switch as needed to different strategies such as the following:
- Metabolic resistance training: Use moderate weights for moderate reps while alternating upper/lower-body exercises or doing whole body circuits.
- Strength training: Use more traditional strength training methods to allow you to lift more weight when you return to metabolic resistance training.
- Bodybuilding: Focus on building lean muscle to raise your metabolic rate and doing brisk walking to burn a few extra calories.
- Strength plus conditioning: Focus on getting stronger in the weight room and doing challenging forms of conditioning to boost EPOC (that after-burn effect).
- Allow sufficient time between different stressors: When designing a weekly plan for your training, consider how the different styles affect different systems (nervous system stressors, joint stressors, spinal compression, and metabolic stressors) that affect recovery.
- Get outside: We are made to be outdoors, but running sprints at the track, finding a hill and doing sprints, can help burn fat. You can also try outdoor activities and sports that will help you have fun, reduce stress and burn the extra calories.
- Focus on the target areas: When you target certain areas with continuous, high-rep training and followed by a 30-minute cardio session, you can mobilise more fat from that area.
- Do cardio bursts: One great way to get the fat burning faster is to add intense bouts of cardio throughout your workout.
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