How To Burn More Calories
Despite what the “experts” say, the old saying “calories in vs. calories out” still does matter…
If you are frustrated by your progress… And are look for a way to get better results then you have to burn more calories in your workouts.
Below we will cover 5 quick and simple ways that you can start doing this [plus I will build an “Fat Accelerator Workout” for you right in front of eyes!]
1) Superset or circuit compound movements.
Squats, Pushes (all variations), Lunges, Pulling (all variations) etc. placed in “non-competing” fashion can help you burn more calories in a single workout because you’re able to give each move your best effort.
The easiest way to do this is cycle between upper and lower body exercises with minimal rest. For example…
Circuit #1: Perform each exercise back to back with no rest in between. Rest 45-seconds between full rounds and complete 3 total rounds.
1A) DB Squats: 12 reps
1B) T-Pushups: 12 reps
1C) DB Reverse Alternating Lunges: 8 reps each side
1D) Pull-Ups: 8 reps
Rest 45-seconds between rounds and complete 3 total rounds. Do not rest between exercises.
Simple and effective. And this is just the beginning…
2) Use density training.
This is when you do as many reps as possible in a certain timeframe. The idea is to aim for more reps than your last workout. Like we always talk about, progress!
By doing more, you are in turn burning more…
After going through the 3-rounds above, let’s get to our density circuit:
Circuit #2: Do 20 seconds per exercise with 10 second rest (this = 1 round). Do all rounds of the exercise before moving to the next. Do not rest between exercises.
2A) Inverted Rows – 4 rounds of 20-10
2B) Squat to Toes – 8 rounds of 20-10
2C) Pushups – 4 rounds of 20-10
2D) Jump Rope – 8 rounds of 20-10
3) Shorten your rest periods.
Going from 45 seconds of rest to 30 seconds of rest is a big deal although it may not seem like it. By this one little tweak, you’ll burn more calories (and in less time) with your workouts. But you should do this in a progressive manner. (there’s our word again…)
Each workout you should be trying to lessen rest periods in order to get more work done in a shorter amount of time. For this round, I want you to complete 2 more rounds of circuit #1 for me. This time, however, you only get 30-seconds of rest between full rounds.
I want you to see how much of a different that 15-seconds makes.
Circuit #3: Perform each exercise back to back with no rest in between. Rest 30-seconds between full rounds and complete 2 total rounds.
3A) DB Squats: 12 reps
3B) T-Pushups: 12 reps
3C) DB Reverse Alternating Lunges: 8 reps each side
3D) Pull-Ups: 8 reps
Rest 30-seconds between rounds and complete 2 total rounds. Do not rest between exercises.
Big difference, right? That’s what shorter rest periods can do.
4) Sprint your butt off
Studies show that sprints extend calorie burning and force your body to use straight fat as it’s preferred source of energy.
Being that it’s the greatest physique shaper on the planet, when trying to burn more calories… Sprints are a must.
As for your workouts… Simply doing 6 50-yard sprints a few days per week will do the trick 🙂
5) Stay active (on off days and workout days)
Making simple changes in your everyday routine is bonus calories being burned. The most fit and athletic people are very active. So on your off days… walk, do yoga, play with your kids, go for a hike, throw the frisbee around. There are endless ways to stay active.
These are just five ways to burn a couple of hundred more calories every day… but you can even do better than that…
Here’s how to burn up to 1,000 calories a day!
Notice… Nowhere in here did I say you needed to cut out calories from your diet. If you are eating the right foods and still stalled with your progress, it’s your workouts and lifestyle that need some revamping.
And the best part is, this doesn’t need to take you hours or day or even hours a week.
These 30-40 minute sessions get the job done!
If you have ( replacement joints) please give suggestions to replace sprints Right now I am using a recumbant Bike.. Any advice would be appreciated Thanks
Dennis Heenan says
Recumbant bike is probably best to use for you. Keep using that until the joints feel better!