So you want to lose weight fast? Well the solution is to burn a lot more calories than you take in, it really is as simple as that! One of the keys to burning calories is to speed up your metabolism. The 7 tips below are designed to ensure that your workouts maximise the calories you burn and get your metabolism going!
1. Use More Multi-Muscle Exercises
If you want to lose weight fast, forget about those isolation exercises that body builders use to define certain muscle groups. Choose exercises that allow the most load. Lifting heavier weights will build muscle quicker, and muscle burns fat! So choose a range of lifting exercises that cover your largest muscle sets and that allow you to lift the most weight. Lifts like the bench press for chest and arms, or squats for the legs are good examples. These types of exercises will also be good for your metabolism.
2. Rest For Less Than 60 Seconds Between Sets.
Keeping your rest periods under 60 seconds will keep your heart rate elevated, thus burning more calories. To help, alternate between leg exercises and upper body exercises, that way you keep your heart rate up but allow different muscle groups to rest to ensure you can keep lifting heavier weights.
3. Perform Total Body Workouts
By performing all over body workouts you’ll hit all of your larger muscle groups to ensure maximum calorie burning, your larger muscle groups will burn more calories than the smaller muscles.
4. Allow 5 Days Rest Between Your Weights Workouts
When you’re trying to lift heavy weights, you need to allow your muscles time to recover and grow. The growth burns calories and will reduce your body fat ratio. You need to allow 5 days minimum for the muscles to recover and grow after a heavy workout. If you do, you’ll be able to lift more quicker as the muscle grow stronger. Over training will vastly reduce the benefits you see from your workouts.
5. Run, Run, Run
Forget all the fancy machines in your gym! Running burns more calories per hour than any other exercise. So get on the treadmill (or get some fresh air) three to four times per week, and try and run for longer each week. The more minutes you run for, the more calories you’ll burn. Try to run for between 40 – 60 minutes each time and the weight will drop off quickly when coupled with the weight lifting. You should look to vary your runs. For example do some 60 minute runs at a steady speed, then do some 40 minute runs where you run in intervals, which means run fast, then run slow, then run fast again. Interval training will improve your stamina and burn a lot of calories. Lifting heavy weights will tone your body, you don’t need all the fancy machines that most modern gyms offer, run for lengthy periods and lift weights, that’s really all you need to do!
6. Six To Eight Are The Magic Numbers
When it comes to weight training, you need to aim to lift heavy weights that target your whole body. So choose between six to eight different lifts that cover your legs and upper body muscle sets, then do two to three sets of between six and eight reps. Keep the reps downs so that you can lift heavier weights.
7. Try And Do Your Cardio Training Early In The Morning
If you do your cardio training on an empty stomach in the morning, you’ll burn up your blood sugar reserves quickly, and then your body will have to turn to your stored body fat for fuel. So by doing your cardio exercises early in the morning before breakfast you’ll burn more body fat than if you exercise later in the day.
These 7 tips should be combined with a controlled intake of calories. You need to make sure that your diet restricts the calories you consume to less than you’re burning each day. Don’t starve yourself, just be controlled. Eat slightly smaller portions, chew your food more and try and reduce your fat intake by choosing healthier options. You’ll be amazed how you actually crave food less once your gym routine kicks in. Without resorting to diet pills, the tips in this article are the best way to lose weight fast!
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