It’s no secret that many of us go to the gym to lose weight. What do you need to burn fat? Calorie deficit. That is, a lifestyle in which you spend more calories than you receive.
So how do you get the most out of your workouts?
Answered by Luke Corey, Certified Dietitian and Sports Nutrition Specialist at EXOS Performance Training. He asks to keep in mind that the number of calories burned is purely individual and depends on the physical level, training intensity and body structure of each person. However, he argues, there are general rules that work for everyone.
You have to watch your heart rate
It is important to understand the next point. Calorie burning depends on the amount of oxygen you inhale. 1 liter of oxygen can burn 5 calories. The faster your heart beats, the more oxygen enters the cells of your body.
Workouts must be intense.
You should not shirk, but make every effort. This is how you can increase your heart rate. Imagine some kind of scale from 1 to 10. 10 is an exercise for which you will need all your strength. Make sure you give 8–10 on this scale.
Try interval training, in which a fast run is followed by a rest.
Low-intensity long-term training may also work.
If fast running or intense exertion isn’t for you, try jogging. Low-intensity cardio burns fat when you dedicate 40 to 60 minutes to it. No less, but no more.
Engage the muscles of the whole body
Muscles rarely act in isolation in real life. They closely interact with each other. Therefore, basic exercises — for all muscle groups — are both the most natural for our body and the most fat-burning. The active work of many muscles requires large energy costs.
Weight the weights
Muscle growth is possible only when you constantly increase the working weight. Otherwise, they adapt to the working weight, and the result can not be expected.
Take small breaks
There is nothing wrong with spending 1–5 minutes in peace and quiet before jumping into a new exercise. It is important that your body is warmed up (this will reduce the risk of injury). And also — so that you can fully perform the necessary movements.
Take advantage of every opportunity to burn calories
Just because you’re working out in the gym doesn’t mean you can’t do anything else. Increase your daily calorie intake! Take the stairs, instead of watching TV, choose a walk in the park. While working in the office, periodically get up from your seat and walk along the corridor a couple of times.
Don’t skip rest days
Many people think that it is only important to train as much as possible. This is not true. The main muscle growth and calorie burning comes AFTER training. In order to recover, the body needs two days or more. You should only practice again when you feel that the recovery process is complete.
Drink plenty of water
Water is the cornerstone of metabolism. To burn fat, you need to maintain it at a high level. Drink more than 2 liters of water per day.
10. Fast carbohydrates before and after training
Fast carbohydrates are the enemies of a good figure. So, anyway, it is considered. They quickly raise the level of insulin in the blood, which means they provoke the deposition of fat. But! Before strength training — in 30 minutes — they will give you the energy you need. After that, they will increase the level of insulin, which has an anabolic effect (that is, it makes muscles grow), and replenish glycogen stores in the muscles.
The opinion of the editors may not coincide with the opinion of the author of the article.