1. lifting heavy weights
The theory that lifting light and burns more fat fast fury heavyweights is harder to kill than a cockroach. Here's why it's nonsense: fewer repetitions with heavier weights is equal to a metabolic boost that survives to increase high rep, light weight exercises according to the Norwegian University of Sport and Physical Education. To maximize calories burned long after you and your sports bag left the change room, shoot for three to seven repetitions.
The theory that lifting light and burns more fat fast fury heavyweights is harder to kill than a cockroach. Here's why it's nonsense: fewer repetitions with heavier weights is equal to a metabolic boost that survives to increase high rep, light weight exercises according to the Norwegian University of Sport and Physical Education. To maximize calories burned long after you and your sports bag left the change room, shoot for three to seven repetitions.
2. Mix some
Do not put your lightweights out for hard rubbish. While lifting light and heavy burns more kJ then lighter weights can burn more calories during the session, according to researchers at the University of New Jersey. Hedge their bets by heavy and light fitting routines - six fifty-seven reps with heavy weights, one day, from 10 to 20 with light weights in the next. If you want to get complicated, do both in one session: two sets of lights, two heavy games.
3. Cut off time
Sleep is essential; Research consistently shows that skipping can sap your strength kip. But his training is not the time to be laziness. You'll torch 50 percent more calories if breaks between series is cut from three minutes 30 seconds, a College of New Jersey study found.
4. speed demons inc.
Yes it is necessary, slow and controlled representatives. But do not get rid of fast movements. Instead, make your quick and explosive representatives and reap the rewards burning calories. The fast-twitch muscle fibers involved in fast elevators are less energy efficient than their slower cousins, which means they chew through more fuel, according to researchers at Ball State University. Will weigh about 30 percent of your one repetition maximum (1RM), which means to be able to lift 15 to 35 repetitions per exercise. Aim for four to five series comprising two quick sets of three to eight repetitions, and two or three at a normal pace.
5. Listen to music
Putting the songs before reaching the treadmill is a free betting fat loss, hearing his favorite playlist linked to increased intensity and fat loss, according to a study presented at the National Strength and Conditioning Association. The headset significantly more registered representatives who hears the purring motor treadmill.
6. Put resistance training before cardio
Burning more fat is as simple as changing the order of the training components according to Japanese researchers. Putting your resistance training before your cardio workout, you can seriously increase your fat burning. The best news is that fat burning was higher in the first 15 minutes of cardio, so to say arrivederci to date on the elliptical and set your timer for fifteen minutes.
7. HIIT
To burn fat with cardio, you can not go past intervals. Commonly abbreviated as HIIT, interval training high intensity intervals requires 90 percent of your maximum heart rate (MHR) interspersed with bouts of walking pace. For the record, most steady state cardio locks around the 60-70 mark MHR. A good rule of thumb for HIIT is 20 seconds / 10 seconds (20 run, walk or jog for 10).
8. Try flashing cardio
In the vein of HIIT, cardio burns more fat than intermittent continuous movement. A study issues facing constantly doing cardio for 30 minutes against those who do 10 minutes three bursts broken by 20-minute breaks, burns more fat found the staggered group, with the advantage of increased calorie burn after the fact.
9. exercise after work
Good news for lovers of the night - after work exercise increases the metabolic rate over sessions in the morning. Subjects cycled for 30 minutes between 5 am and 7 achieved a greater increase in burning calories after exercise than their counterparts risers, said researchers from the University of Wisconsin. The window also triumphed after work lunchtime workouts for efficiency.
10. All in the preparation
Just two weeks of strategic exercise can reduce blood glucose and insulin, which leads to burning more fat and less fat storage, scientists at the University of Edinburgh in Scotland say. A two-week program for four to six 30-second sprints remains divided by four minutes was linked to the reduction of blood glucose (15 percent) and insulin (40 percent), and correlated with decreased 25 percent in the insulin resistance.