How to make your workouts more effective to burn more calories

Once again, we face bikini season (with a mask, but still in a bikini).

Add to this the "side effects" of quarantine (most of us have gained more weight than usual) and then, of course, the rush begins. "HOW DO I LOSE WEIGHT FAST AND BURN MORE CALORIES?"

How to speed up healthy weight loss

I'm not in favor of pushing yourself more than necessary; I mean, losing weight always has to be in a HEALTHY way and respecting the body's time. Forcing your body always brings unwanted consequences:

• Rebound effect
• More food cravings, especially for ultra-processed foods
• Exaggerated motivation at the beginning, then giving up completely
• Regaining lost weight and even gaining more
• Frustration, discouragement

That's why it's important, for the plan to work, to BE AWARE AND ACCEPT THAT THE BODY MUST RESPOND AT ITS OWN PACE to a calorie deficit diet and specific muscle definition training.

Given that we've discussed this on other occasions, today I'm going to focus on HOW TO DO EFFECTIVE WORKOUTS TO BURN MORE CALORIES IN THE SAME AMOUNT OF TIME. In this article, I also give you very interesting nutritional tips to effectively lose fat and weight.

Now more than ever, our training time is often limited; we can no longer spend long hours at the gym as before, and that, despite seeming like a nuisance, I see as very positive: IT GETS US MOTIVATED TO MAKE OUR WORKOUTS MORE INTENSE.

Add intensity to your workout

And that's the first key to burning more calories: WORKOUT INTENSITY. Here are some points to clarify:

• It is true that, with low intensity, more fat is burned. To know the intensity at which we are working, we need a heart rate monitor to MEASURE OUR HEART RATE. It has been shown that to effectively burn fat, we should work between 55 and 65% of our maximum heart rate.
• Remember that in THE FIRST 25 minutes of exercise, little fat is consumed. Regardless of your intensity, low or high, in those first 25 minutes, our body will mainly use glycogen as fuel. Therefore, your complete workout should last at least 45 minutes to 1 hour.
• But here we are talking about BURNING CALORIES, and yes, to burn calories, the MOST EFFECTIVE IS HIGH INTENSITY.
• Additionally, there is a benefit to training with high intensity: when we train with high intensity, the metabolism speeds up, and our body continues to burn calories for some time after finishing the activity.
• My recommendation is always A TYPE OF ACTIVITY THAT COMBINES HIGH AND LOW INTENSITIES, to benefit from both the extra calorie expenditure and fat burning.

TYPES OF EXERCISES:

The exercises that undoubtedly burn the most calories are MULTI-JOINT EXERCISES.

And what are multi-joint exercises?

• Multi-joint exercises are those that, during their execution, involve the work of several body areas; as their name indicates, we move several joints at once.
• These exercises require the heart rate to skyrocket, generating a necessary calorie burn. In addition, they significantly increase strength and muscle mass volume.

SOME EXAMPLES OF MULTI-JOINT EXERCISES THAT WILL HELP YOU BURN MORE CALORIES:

• Squats
• Squats with kettlebell or Russian dumbbell raises
• Deadlifts
• Bench press
• Pull-ups
• Rows
• Push-ups
• Front lunges with a bar or sandbag
• Box jumps
• Step-ups with dumbbells (box climbs, with one leg or both simultaneously)
• Battle Ropes
• Burpees

... and many more! it's just a matter of varying and always looking for new challenges in exercise.

My favorites:

When it comes to burning calories, I always opt for STRENGTH exercises, meaning WITH WEIGHT. Why? — because that way, we will not only be burning calories, but also training our muscle mass to increase it. Having more muscle mass also implies a higher overall caloric expenditure to maintain that muscle.

Important!

• These are intense exercises that involve several muscle groups, with or without weight, so the first thing we must take care of is TECHNIQUE. Adapt the exercises to your needs and physical condition; gradually, we will increase the difficulty.
• Rest between sets. – precisely so that the intensity does not drop, you should not overdo the breaks so that your heart rate remains at a good level and you burn more calories in less time.
• Using supplements that help us speed up metabolism is always a great plus for the final result, such as (these are my favorites):
  • Pre-workouts like Total Rush 2.0
  • Thermogenics like Ultra Burner
  • Food supplements to speed up metabolism and control blood glucose like Apple Cider Vinegar
• And most importantly: despite training with intensity, combining explosive exercises with multi-joint strength exercises and shortening rest between sets, THE KEY TO SEEING RESULTS IN CALORIE BURNING IS DIET, and always having a caloric deficit of between 300 and 500 calories per day.