6 TIPS TO LOSE BODY FAT FAST
If you want to lose body fat and burn more calories you need to get the most out of every workout.
Here are 6 gym based fat loss tips from expert trainer Paul Haslam to help you increase weight loss, lose body fat and accelerate your results in the gym.
1. Use compound movements
Compound movements are those that involve several muscle groups and more than one joint. Examples are squats, leg press, lat pull downs and bench press.
These exercises activate more muscle mass which means you can burn more energy and lose body fat. Compound exercises also result in greater muscle gains which lead to elevated BMR (Basal Metabolic Rate). BMR calculates the amount of calories your body burns even when at rest.
2. Stand rather than sit
Standing means that more muscles are working and more energy and fat is being burnt. You’ll be strengthening your core as well as the dozens of muscles that make up your hips, pelvis, lower back, and abs.
3. Use supersets
Supersets are an efficient way to get more work done in less time. Basically, you do two exercises back-to-back, with no rest in between. Less rest and more work per unit of time = more energy and calories burnt per unit of time.
4. Add explosive exercises
Explosive exercises like jump squats and clap push ups are one of most effective ways to torch calories and lose body fat as there is a high level of energy burnt per unit of time, much more than conventional lifting speeds. Explosive training teaches your muscles to contract faster, so you can jump higher, push harder and burn more fat.
5. Circuit training
Circuit training with minimal rest in between exercises helps to burn more energy per session. Even though the intensity (in weight lifted) is usually reduced, combining weights and cardio into one challenging session maximizes caloric expenditure while also increasing your metabolic rate.
6. Include combination Movements
Combination movements involve one exercise combined with a second exercise and are another effective way to work multiple muscles in less time. More muscles involved = more energy burn. Examples are Clean and Press, Dumbbell Bench and Dumbbell Row, Front Squat and Bent Row.
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