6. Lift heavier weights in the gym
Use heavier weights in the gym, and use the basic multi-joint movements to train. The weights should be enough to challenge you, but not heavy enough to break your proper form of execution. Bigger weights in the gym equals bigger muscles. On the other hand, bigger muscles need more energy to sustain themselves, which means increased metabolism and more fat burned.
7. Use multi-joint movements
Exercises such as pec deck fly, or the concentration curl are fine if you want to pump some blood into the muscle, but if you want to lose fat and build muscle you need to do compound movements. Nothing taxes your muscles like the deadlift, squat, bench press, barbell row etc. The more muscle mass you work, the more calories get burned in the process.
8. Use interval training
That’s right, instead of running for an hour on that treadmill, do a few short sprints. HIIT (which stands for high intensity interval training) can speed up fat burn multiple times when compared to traditional cardio. Just a few (5-6) 30 second sprints with a minute of fast walking in between them can increase the metabolism and help you burn fat tremendously.
9. Eat a well balanced post workout meal
The post-workout meal is critical for normal recovery, replenishing energy after a hard training session, and rebuilding the muscles. However, you can’t just rely on the post-workout meal to get in shape. What you eat before exercise and throughout the day is an important factor in weight loss. You can’t override a bad diet with just one high protein meal.
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