It’s a well-known fact that exercise helps you burn fat and lose weight. Unfortunately, most people aren’t aware of the best way to maximize their results from an exercise session. Here are five tips that will help you increase your fat burning while working out.
Tip 1 – Know How Many Calories You Burn
When you’re exercising, it isn’t enough to just know how many calories you’ve burned off — you also have to know what kind of effect those calories had on your body. Some exercises, like walking, require very few calories to perform; others, like cardio or weight training, require much more.
The key is finding the right balance between intensity and duration. Too little intensity or duration can lead to boredom and frustration, whereas too much intensity can cause injuries. Find the right mix by paying attention to the “talk test.” If you feel like you’re breathing hard but haven’t expended much energy, slow down slightly until you can talk without stopping. If you find yourself gasping for breath, you’re going too fast.
Another good indicator of intensity is heart rate. A good rule of thumb is to start with 30% of your maximum heart rate when exercising in general, and then decrease that as your fitness level increases. For example, if you normally walk at a comfortable pace, start your exercise routine at about 60% of your max heart rate, and then work up to 70%, 80%, and so forth. When you’re finished with your workout, your heart should be pounding, and you may feel lightheaded and short of breath.
There are various ways to keep track of calories burned during exercise. One option is to use a calorie counter app such as Fitbit. Another is to simply write down the number of calories you consume each day, then add up all of the totals over the course of the week. Then divide that total by seven (or eight if you want to account for the number of days in the week) to get your daily average calorie consumption. Finally, multiply your weekly average by 50 to determine your caloric expenditure in a typical week.
If you want to go even deeper into the numbers, you can measure your resting metabolic rate using an RMR calculator based on your height and weight. This will give you an idea of how many calories your body uses in order to maintain its current state of health, and it’ll tell you how many calories you should be consuming each day to achieve a healthy weight loss program.
Tip 2 – Be Consistent
One of the biggest mistakes people make when trying to lose weight is failing to stay consistent with their workouts. It’s not uncommon to fall into a pattern where you skip the gym one night, spend a weekend at home watching TV, then go back to the gym on Monday only to quit again two weeks later. That’s hardly a sustainable approach to losing weight!
The key is consistency. Just as you need to eat balanced meals every day, you also need to make sure you stick to the same schedule of exercise throughout the year. The reason this is important is because different seasons affect our bodies differently. Winter tends to be cold, which makes us want to avoid movement. Summer, on the other hand, is hot and humid, which makes us crave it. By having a routine where we’re always moving, regardless of the weather, we’re better prepared to handle unexpected changes in temperature.
Even better, studies show that the longer we engage in physical activity, the more effective it becomes. So if you already exercise regularly, continue the habit, and don’t expect results overnight. As long as you stick to your plan, progress will happen gradually, and eventually you’ll begin noticing significant changes.
Tip 3 – Focus on Form
One of the first things people notice when they try to lose weight is how uncoordinated they look. It doesn’t matter whether you’re doing squats, pushups, pullups, or yoga poses: You won’t see anyone who looks like a professional athlete performing these movements correctly. In fact, most people do them wrong.
What happens? Well, when you focus on form instead of speed, you develop muscle tone and strength. And when you strengthen muscles, you naturally become leaner. If you’re used to seeing the world through rose-colored glasses, you might think that focusing on form is boring. But it’s actually quite fun, since you see immediate results.
A good place to start is by practicing your form in front of a mirror. If possible, get someone else to critique your performance as well. You should practice the moves slowly and deliberately, and concentrate on maintaining proper posture and alignment.
Tip 4 – Mix Up Your Workouts
Exercise is supposed to be fun, so why not take advantage of that fact by combining different types of activities?
For example, you could start a regular workout by doing some jumping jacks followed by a quick warmup set of pushups. Then move onto some crunches, followed by some jump rope. Keep switching between exercises to prevent boredom, and remember to breathe deeply to keep from getting dizzy.
You can also mix up your routine by changing the order, frequency, or type of activities. For example, you might alternate between running and biking, or alternate between exercises that target your upper body and lower body. Or you could do a circuit training routine, alternating between high and low intensity exercises.
Finally, you can combine two exercises for a more challenging challenge. For instance, you might try a squat variation with a kettlebell swing, or a leg extension with a shoulder press.
Tip 5 – Get Enough Sleep
In addition to eating the right foods, exercising the right amount, and making sure your workouts are productive, there’s another factor that affects how quickly you’ll shed pounds: sleep.
Studies have shown that people who get fewer than six hours of quality sleep per night tend to gain weight. Why does sleep deprivation lead to weight gain? Simple: When your body isn’t getting enough rest, it has less energy available to expend during the day, which means you end up storing more food as fat.
To counteract the effects of sleep deprivation, try to get around seven hours of uninterrupted sleep every night. To ensure that you get the sleep you need, follow these guidelines:
Sleep on a firm mattress. Soft mattresses are great for people who snore, but they don’t offer any additional benefits. They just trap heat and promote tossing and turning, which makes it harder to fall asleep.
Avoid caffeine after noon. Caffeine stimulates the nervous system, which can disrupt your ability to sleep. Try drinking coffee before bedtime, but limit your intake to no more than four cups a day.
Use the bedroom for sleeping only. Don’t read, watch television, or listen to music in bed. These activities stimulate your mind, so they’ll keep you awake.
Keep your room cool. Rooms that are too warm can encourage tossing and turning. Turn off your lights, open curtains, and/or install blackout shades.
Don’t nap. Napping takes away from your evening’s sleep time, and naps that last longer than 20 minutes can interfere with nighttime sleep.
Take Best cutting steroid recommended by firstpost before bedtime. Melatonin promotes sleepiness and helps you drift off to sleep faster. However, it shouldn’t replace a good night’s sleep.
Stay hydrated. Drinking plenty of water will help regulate your appetite and keep you feeling full.
Get plenty of sunlight. Exposure to bright light in the morning can wake you up, so try to avoid it.
If none of these suggestions appeal to you, consider trying a sleep aid. These pills contain ingredients that help you relax and improve your REM sleep, both of which are essential for losing weight. The most common sleep aids include ginseng, valerian root, catnip, hops, and passionflower.
