Is it possible to accelerate fat loss? The answer is yes. Will it happen over night? I wish. But by tweaking your workouts and diet, and following a few rules, you can help give your body a much needed boost.
No, there are no secrets, just some smarter ways to help rid your body of fat at a faster rate. Try these tips and make a positive change. You can do it!
1. Do fewer reps with heavier weights
Fewer reps with heavier weights equals a metabolic boost that outlives the increase from high rep, light weight workouts, according to the Norwegian University of Sport and Physical Education. To maximize the calories burned long after you and your gym bag have left the change room, shoot for three to seven reps.
2. Push through the pain barrier
Next time you’re tempted to take a load off for minutes, not seconds, get back on the wagon (or bench press) knowing you’ll torch 50 per cent more calories than your loafing counterparts. Cutting rests between sets from three minutes to 30 seconds increase calorie burn by 50 per cent, reports a College of New Jersey study.
3. Increase your protein
Increasing protein intake will increase your metabolism and help to maintain your muscle mass, all of which helps with fat-burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs.
This may explain why the fat-burning effects of eating more protein were confirmed in a study published in the American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of body weight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.
4. Listen to music
Cranking the tunes before you hit the treadmill is a free hit in the fat loss stakes, with listening to your favorite playlist linked to greater intensity and fat loss, according to a study presented to the National Strength and Conditioning Association. The headphone set registered significantly more reps than those listening to the purr of the treadmill engine.
5. Do resistance training before cardio
Burning more fat is as simple as switching the order of your workout components, according to Japanese researchers. By putting your resistance training before your cardio workout, you can seriously boost your fat burn. The better news is that the fat burn was highest in the first 15 minutes of cardio.
6. HIIT training
HIIT, also known as high intensity interval training, demands intervals at 90 per cent of your maximum heart rate, interspersed with bouts at walking pace. For the record, most steady state cardio hangs around the 60 to 70 MHR mark. A good rule of thumb for HIIT is 20 seconds/10 seconds (sprint for 20, walk or jog for 10).
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