Here are a few tweaks you can add to your workout routine, to maximize fat loss and smash through any plateaus.
1. Lift weights.
I can’t say this enough, but if you want to turn your body into a fat burning machine, then you need to lift weights. Lifting weights helps the body build lean muscle and it’s your muscle that burns calories. Therefore, the more muscle you have the better your body will be at burning fat. That’s why in all my workout programs I incorporate strength training. If you already lift weights, don’t be afraid to increase the size you lift for an increased intensity.
2. Get your sweat on.
If you are aiming for fat loss, it’s time to get super sweaty and start working your butt off. Just going through the motions, isn’t going to help you lose fat. From a scientific perspective, it’s the intensity of how your exercise that gets the metabolism going. So if you are not in desperate need of a shower after your workout, it’s time to increase the intensity.
3. Put on headphones.
I don’t know about you, but if I’m listening to some super upbeat music, I go a lot harder at my workout. It also gives me a great boost to increase my intensity when I’m feeling a little low on energy.
4. Vary your intensity.
Science shows that your body burns more calories when you change the intensity of your workout. So rather than working at a steady state for your cardio, you want to alternate the intensity from high to low, bringing your heart rate up and down. This style of exercise is called HIIT (High-Intensity Interval Training) and has become super popular and is incorporated in all of my workout programs. Unlike Low-Intensity Steady State training, HIIT not only burns calories during your workout but for hours after. That’s because you create metabolic changes in your body, making you burn fat more efficiently.
5. Engage your core in every exercise.
Most exercises require some core engagement. Not only does this help protect you, as the core stabilizes the body, it will also help you burn more calories. The core is one of the bodies largest muscle groups, therefore when you keep it engaged throughout your workout, it helps boost your metabolism and burn more fat. So for every exercise you do, be sure you tighten your core.
6. Incorporate balance exercises.
Incorporating balance exercises into your workouts is a great way to burn more calories. When you stand on a Yoga Balance ball, use a Stability ball, or step up on a bench, your body needs to incorporate a lot more muscle groups to help you balance and move against gravity. This ultimately helps with burning more calories in your workout, leading to a greater fat loss.
7. Get outdoors.
Getting outdoors can be a great way to boost your workout and help you burn more calories. I love going on hikes with my family. Not only do you get more oxygen delivered to the body, but changing the environment in which you train can bring a new level of intensity to your workout.
8. Stop wasting time between exercises. Bathroom breaks and other excuses for dillydallying give your heart rate a chance to return to normal. But the longer you keep it elevated, the harder your body will have to work and the more calories you’ll burn.
9. Sip water during your workout. Your body loses steam when it runs out of oxygen (it’s why hard work leads to heavy breathing — you need all the oxygen!) Because water contains oxygen, drinking throughout your workout can help you sustain the intensity you need to maximize your caloric burn. Another awesome benefit is that water helps the lymphatic system flush fat from the system during certain movements,Bye, fat!
10. Don’t forget to stretch.
Stretching is such an important component to any fitness routine. While it may not feel like you are burning calories when you stretch, what you are doing is helping your muscles recover and helping them prepare for future workouts. Therefore if you skip the stretching your muscles won’t be nearly as effective next time you hit the gym.
If fat loss is one of your goals try out my Online Membership and some of these tricks to maximize your workouts.
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Hi!! I’m Kristin McConnell, creator of Innovative Health & Fitness, I am an Elite Fitness Trainer and a health and lifestyle blogger! I am a wife to my Amazing husband, Mom of two fabulous kids, and two dogs. We try our best to live a happy and healthy life.