Since summer is just around the corner, you might want to start thinking about the sight of your body on the beach. It’s never too early to get in great shape, right?
In this article we’ve prepared some useful tips to help you trim down that nasty winter fat and build up some muscle definition. Be sure that if you commit yourself to burning off the excess fat right now, you’ll be sporting an awesome body a few months down the line!
1. High intensity interval training
Pump up your cardio workout with HIIT – the ideal choice for extreme burning of calories. It consists of short sessions of really intense training that arw followed by short active breaks, for example one minute of running followed by one minute of walking. You can do this with any type of exercise and use any type of cardio equipment you have in hand. And the best part of it – you keep on burning calories long after the workout! This type of training activates your metabolism so much that you’ll be burning calories all throughout the day, whatever your activities may be.
2. Progressive overload
Building muscle mass can go hand in hand with cutting down the body fat, if you know how to do it right. One of the ways is increasing the amount of weight you lift, which stops your body from getting used to a regular workload. When you do a steady set of workouts over an extended period of time, your body will find ways to get through the training with putting less and less effort into it, which leads to burning fewer and fewer calories. To prevent this from happening, steadily increase the workload. As studies have shown, training in the 6-8 rep range with heavy weights will push your body to burn more calories over the recovery period.
3. Variety is good for your cardio
Change the cardio equipment you use during the HIIT training – it’s good for catching your body unprepared, making it put more effort into the workout and therefore burning more calories! Try using a different type of training every week for best results.
4. Rest only one day at a time
Don’t get sloppy with your training schedule – if you skip the gym for a week, chances are that your metabolism will speed down. Hit the gym at least four days a week and take some time to rest in between. Sometimes, you will need to push yourself into doing a simple half-hour cardio training instead of skipping workout altogether that day. Of course, you should give your body a full week break from the gym every couple of months so it can fully recover.
5. Split the long training sessions
If you set to have two hours of workout in a single session every day, you’ll end up increasing your levels of cortisol. While it’s true that cortisol helps with the burning of fat, this only happens under the right circumstances, and chronically elevated cortisol levels can backfire on you. You can achieve much more by splitting the workout into two shorter sessions, in the morning and after work, for example. This way you can keep the intensity of the training steady, and more intensity means more burning of calories!