How to burn more calories according to the expert. 10 + 1 proven effective workout tips to workout more efficiently and burn more calories 24 hours a day, thus maximizing the loss of unnecessary body fat.
1. Don’t lose any training
When you are under pressure to avoid training at all, you prefer to do a fast-paced, multi-articular exercise program that mobilizes more than one joint and activates many muscle groups, for example. elliptical instrument with leg-hand movements, semi-seats with various variations, front, side, and rearfoot projections, bench-top-down, push-ups, sinks. If you do each exercise for about 30 seconds, take a break from one exercise to the other and complete 2-3 cycles of all the exercises, you will complete your workout in less than 20 minutes and of course, you will be fully training your whole body, thus giving a strong boost to your metabolism.
2. Warm-up differently
A good warm-up should prepare you appropriately for the workout to follow and have progressively increased difficulty, from very easy to slightly more difficult and from low heart rate to progressively higher. It is best to start with walking or jogging for 2-3 minutes or until you feel your body temperature rise (general warm-up) and then continue for another 3 to 5 minutes with whole-body movements that mimic or resemble technically. with the exercises, you are going to do in your core program (associated warm-up). In this way, you have specifically activated your central nervous system for the training that will follow.
3. Listen to the appropriate music
Let your favorite music choices work as a performance enhancer. Listening to music during training can make your workout more enjoyable, boost you psychologically, reduce your subjective perception of fatigue, and increase your performance by 15% -20%. Melodic music that moves from slow to fast instead of almost constant acts like a “natural doping”, creates a greater sense of euphoria and positively influences strenuous exercise, so it is best suited for weight training and cardiorespiratory exercises aimed at burning fat.
4. Cut the workout in half
Individual workout in the gym or at home may be more efficient at burning calories and losing fat if you take care to cut it in half and rest in the interim. For example, in a 50-minute workout, you can work out relatively vigorously for about 20 minutes, e.g. doing resistance workouts, rest for 5-10 minutes, but stay warm, and then continue training for another 20 minutes, e.g. with cardiopulmonary exercise. Alternatively, and possibly equally effective, you can do half your workout in the morning and the rest at any other time of the day.
5. Work out … carrying
How do you feel when you carry two very heavy bags long enough and long enough? You’re obviously tired, panting, sweating, your muscles burning. However, it is one of the best exercises to get good hands, strong torso and tight buttocks if you do it often. In the gym or at home, immediately after warm-up or before final relaxation, instead of carrying bags, hold two dumbbells and stroll for at least 5 consecutive minutes, which will cause your body to use more fat reserves as a source. energy. After a while, add a few more views, bending your knees and lowering your body as you walk – perfect exercise for well-formed lower extremities without a trace of unnecessary fat.
6. Put the exercises in the correct order
To work out more efficiently and burn more calories from fat, you need to do the most intense, difficult, and demanding workouts in the beginning, after warm-up, and the easiest to finish before relaxing. This is most cases means that the best order is first the strengthening exercises and finally the aerobic exercises. But if you are doing intermittent (HIIT) aerobic exercise, then you should do it first and then the rest. When you work out in this order, your body first burns more stored glycogen (carbohydrates) and then increases the burning of fatty acids (fat) to meet its progressively increasing energy needs.
7. Workout wholeheartedly
When aiming primarily for fat loss, it is much more effective to work your whole body into each workout and even through complex movements that activate many muscle groups together – you will burn more calories in the workout and your metabolic rate will remain elevated for several hours. On the contrary, it is less efficient to isolate muscle groups, workout on different days, e.g. in another workout of the legs and on the other hands, or doing focused exercises with little muscle involvement, e.g. buttocks only. In addition, combining whole bodybuilding and cardio-respiratory exercises in the same daily program increases the density of training stimuli and allows you to do a greater amount of training,
8. Try 1 set
Provided that each exercise of your program is technically correct, then 1 set of 8-12 reps can have superior results compared to 2, 3 or more sets, at least in terms of activating the muscular system and increasing metabolic rate. activity on a 24-hour basis. Technically correct means using one such resistor that does not allow you to perform more than 12 repetitions, on the other hand deliberately performing these repetitions slowly, 2-3 seconds in the difficult phase of each repetition, e.g. weight lifting, and 4-6 seconds at the easiest, e.g. weight reduction, so that the last repetition of each set is relatively difficult. For the best results, target the main muscle groups (8-10 exercises in total from 1 set of 8-12 slow reps each),
9. Maximize muscle tension
The extension of the length of time that working muscles are under tension multiplies the number of calories needed to support muscle work. To achieve this, before starting a set of exercises, induce isometric muscle contraction by tightening the muscles you are about to train for 8-10 seconds. Then do the set as usual and once you have completed the repetitions, tighten the muscles you have been training again. Alternatively, at each repetition of the exercise, pause for 2-3 seconds in the middle of the movement, completely immobilizing your body, and then continue to the end or starting position respectively.
10. Adjust the volume
Avoid cardio-respiratory training at a steady pace, e.g. at a steady speed on the treadmill. Instead, try to alternate your pace, e.g. for a few seconds or meters high, for a few minutes or more lower again. Extreme and sudden rhythms, such as those required for high intensity intermittent/intermittent workout (HIIT), enhance the body’s ability to use inhaled oxygen more efficiently and burn stored fat more efficiently. If you have to choose a single cardio instrument for your cardio-respiratory workout, prefer the elliptical one, because it mobilizes the whole body, legs, and hands simultaneously,
11. Exercise at work
In addition to regular exercise with scheduled workouts, do some form of physical activity at breaks, even for 2-3 minutes. A basic requirement is the exercise you choose to get up from the chair and do the upright posture, e.g. walking or rolling in order to improve blood circulation and make the spinal muscles more active. As an additional incentive for more movement, a Wearable Activator will help you automatically record your daily physical activity and avoid a sedentary lifestyle.
Sharp and intense occupation with any exercise program without thorough medical examination and progressive physical preparation poses significant risks and can cause injuries or other serious health problems. Before changing anything in the workout you are already doing, consult your doctor.
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