You no longer have to depend on those horrible weight loss infomercials aimed at women! Quick weight loss leaves your fatter in the end. What fitness gadget or weight loss product will they come up with next? Are you really ready to transform your body to lean and healthy? Then, you need a serious fat loss program to get you started in the right direction.
Sustained fat loss changes your body to lean over time—-for good!
Burn more fat and calories for up to 48 hours after your workout by doing high intensity workouts.
Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your tough workout.
Short bursts are proven fat burners…..
Here are 3 high intensity workout tips to burn more fat and calories:
1. Add more one-legged strength exercises such as power step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine.
These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout.
One way to build more muscle mass (and speed up your metabolism) is through heavy weight lifting. “Heavy” is relative to your body weight and strength.
According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky.
Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.
Doing some of these exercises with your eyes closed will improve limb position sense (proprioception), balance and will help you burn more fat and calories. Balance training also improves your core strength.
One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.
2. Add more intensity to your workouts by exercising your body in all 3 planes of motion to improve multi-planar balance and add intensity.
An example would be a grouping of walking lunges, side lunges and transverse lunges.
Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more intensity.
3. Do superset weight training sets. This is a very intense form of exercising. You will get great fat burning results.
Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.
You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1RM. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.
Add intensity, challenge yourself more and watch the fat melt away!
Burn fat and shape your curves leaner and meaner. You will look and feel great!
Download your Free 10-Day Curves and Abs Jumpstart and start shaping your body faster!
Mark Dilworth, BA, PES