If you are serious about fat burning, first make time in your daily schedule for proper nutrition. People often tend to try and lose weight by only doing intense metabolic resistance training and high intensity interval training (HITT). The key is to switch consistently between different strategies.
Keep the following training techniques in mind when planning your fat-burning exercise programme.
Choose the correct exercises
No matter what your goals are, the effectiveness of any training programme starts with choosing the correct exercises. The exercises that have compound movements are the ones you should be doing to increase your rate of fat burning.
When your goal is fat loss, you want to burn as much fat as possible. The stronger you get with strength training, the more weight you can lift and the more energy it takes out of you. This will allow you to do all your other forms of training (metabolic resistance training, conditioning) at a much higher and faster level which makes these even more effective for getting rid of unwanted body fat.
Build more muscle
When one as more lean muscle, more calories are burned. So even when you are trying to loose fat you still need to gain some muscle mass.
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, push and pulling a sled can help your fat burning. 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 sessions, you can mobilise more fat from that area.
- Do cardio bursts: This is one great way to get the fat burning faster is adding intense bouts of cardio throughout your workout.
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