It doesn’t matter if you’re a seasoned gym goer or a total newbie, there are always ways to enhance your workout and get more out of your training regime.
By incorporating simple tweaks into your workout you can speed up weight loss, push through plateaus, and get more muscle-toning benefits.
There is something very satisfying about hitting a few fly’s at the end of a heavy chest day. However a program that is heavily reliant on these types of single-joint moves is far from optimal for burning fat.
When it comes to maximising your fat burning during a weight session you should focus on multi-joint exercises (Big Movements). The reason multi-joint exercises are so effective is because they engage maximum muscle tissue, boost the amount of weight you can lift, and also increase the amount calories you expend during a workout. In other words, they tick all the right boxes!
Do you love browsing Instagram during your rest periods?.. We thought so. Now while this may be helpful during a strength training program as you do need rest time to recover in between sets in order to hit your next set with maximum intensity, it is not helpful when you’re looking to burn fat.
To really ramp up fat loss and maximize fat burning during your workouts try density-training or cardio-acceleration techniques instead.
For example (During a chest workout) you could be skipping rope or performing simple movements that incorporate your legs, like squat jumps, for 30- to 60-second intervals in between sets.
The key point here is to only choose movements that don’t recruit the target muscles of your working sets.
High intensity interval training (HIIT) is one of the fastest and most effective ways to shed body fat and increase your endurance.
HIIT training is the most time-efficient method you'll find for burning body fat.
High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.
Here is an example of a HIIT workout: HIIT Cardio (Sprints)
|Light Jog||400m||1||Brisk Pace||2 mins|
|Full Sprint||100m||3||100%||5 mins|
No we don’t mean strap a weight plate to your back, or a dumbbell to you leg. We are talking about actual wearable weights, for example weighted vest or adjustable weight garment.
Research has shown that by simply adding weight to your workouts you can increase your calorie burn by 7% during moderate walks and more than 13% during step-climbing exercise. This method is a great little hack to increasing your calorie burn during the same workout period.
Are you spending hours in the gym having carefully crafted the perfect routine but still not seeing muscle definition? Getting super shredded takes time, effort and commitment, and it is very common for the vast majority of people to hit some sort of plateau in the quest for an aesthetic lean physique. Below we have listed three very common mistakes that could be letting you down.