In today’s fast-paced world, it’s easier to find an excuse to not exercise than the time to squeeze in a good workout.
For many of us, spending precious time away from our responsibilities isn’t an option, and trying to follow a strict diet plan is unrealistic.
Fortunately, some of the best ways to blast fat can be done in as little as 30 minutes, and can be performed by even the most novice exerciser.
Avoiding strength training is a common mistake among people trying to lose weight. Strength training will help you burn fat by building muscle mass which helps raise metabolism.
The secret to training to burn the most fat, is to choose multi-joint exercises that require use of the whole body and therefore burn more calories, such as squats, deadlifts, lunges and chin-ups instead of single joint exercises such as bicep and hamstring curls.
Choosing heavier weights and doing fewer repetitions will help you build more muscle than opting for high repetitions with lighter weights. Short rest periods (between 10-60 seconds) will elevate testosterone and growth hormone levels and provide an anabolic response, which is what you’re looking for to maximize your burn.
Circuit training and supersets with 10 second rest periods between exercises and a longer rest between sets is ideal to maximize fat loss.
Sprinting increases protein synthesis and builds muscle that can lead to a higher metabolism. In the same way that strength training can create an anabolic environment that helps burn fat, performing sprints does the same by temporarily boosting growth hormones and testosterone.
After performing sprints, metabolism is significantly elevated, meaning you continue to burn a higher number of calories, even at rest. That means that you can cut your workout time in half and still get the results you’re looking for.
Sprinting can take the form of running, cycling or even rowing. A great starting point is maintaining a sprint for 8 seconds with 3-5 minutes of rest between bursts.
Pushing a prowler can combine the benefits of strength training and sprinting into one exercise. The prowler push is a great full-body, fat-burning workout that allows you to maximize your heart rate while using your lower body to push and contract your upper body and core muscles.
Since high-intensity work using a large volume is one of the best ways to decrease body fat, make sure the resistance is challenging to see the best results.
Counting calories may not be enough to get results if your diet isn’t “clean.”
Eliminate all processed foods, sugar and trans-fats from your diet, and focus on eating fresh forms of protein, vegetables, a moderate amount of fruits and healthy fats such as coconut oil, olive oil and butter from grass-fed cows.
Make sure to get enough fiber by building your plate around a large serving of antioxidant-rich vegetables such as kale, cauliflower, broccoli, bell peppers, eggplant or spaghetti squash.
Stay hydrated, especially in the hot summer months, by drinking plenty of water and avoiding juice, soda, sports drinks and alcohol.
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