When it comes to that fat burning It is not always easy to take the right action, because the countless tips that teem in the vastness of the Internet are not exactly helping to make a clear decision. So, in this article we would like to introduce 4 highly effective fat burning methods that will help you achieve your goal.
Method 1 - High Intensity Interval Training (HIIT)
The so-called High Intensity Interval Training, or HIIT for short, is a type of training geared to the cardiovascular system, which has already been certified as being effective in terms of fat burning in sports science. In addition, HIIT, which basically consists of alternating moderate and high-intensity exercise intervals, has a positive effect on the metabolic rate and on the performance of the entire organism. In practice, the intense stress intervals are characterized by the pursuit of a pulse rate that is in the range of 85-90 percent of the maximum pulse. In the moderate stress phases that serve recovery, however, the pulse rate drops to about 50 percent. Another special feature of this fat burning-based training approach is the largely free choice of design, since there are no legitimate parameters in this regard. The only rule you should consider when planning the High Intensity Interval Training is to split the workload 1: 2 between high intensity and moderate stress levels. In addition, to get the best possible results in terms of burning fat, you should make sure that you do 2 to 3 HIIT units per week. To get your first idea, you can follow the next workout plan that will boost your body every week in a new way, fueling fat burning. To implement, you can take advantage of any cardio device or exercise outdoors. Exemplary HIIT cardio workout for fat burning Warm up: 3-5 minutes of loose cardio training Week 1: 10 sets of 30 seconds of intense exercise / 10 sets of 60 seconds of moderate exercise Week 2: 20 sets of 30 seconds of intensive exercise / 20 sets of 30 seconds of moderate exercise Week 1: 45 Phrases of 15 seconds intensive load / 45 sets of 20 seconds moderate load week 1: 60 sets of 8 seconds intensive load / 60 sets of 12 seconds moderate load
Method 2 - High Intensity Interval Training with weights
In the event that you are not necessarily a fan of cardio training, that does not mean that you have to forego the benefits of high intensity interval training for burning fat, because HIIT is also possible with weights. In 2012, a study aimed to compare a traditional training approach with a HIIT approach. Surprisingly, the study found that the HIIT-based workout not only consumed much less time, but also that the subjects burned 354 calories more in the following 24 hours than those in the control group. In addition, US scientists reported a significantly higher lactate concentration in the HIIT group after training, which is associated with increased growth hormone release. Accordingly, it suggests that regeneration will be more efficient and fat burning will be optimized. Here are some examples of fat burning workouts. Perform 3 sets per exercise and pause between sets for a maximum of 20 seconds, before resting for 2-3 minutes between each exercise. Workout 1 Squats: 1st set 4-6 reps, 2nd & 3rd set to failure Muscle press: 1st set 4-6 reps, 2nd & 3rd set to failure Muscle Barbell: 1st set 4-6 reps, 2nd & 3rd sentence to muscle failure Workout 2 Deadlift: 1st set 4-6 reps, 2nd & 3rd set to failure Muscular bench press with dumbbells: 1st set 4-6 repetitions, 2nd & 3rd set to failure Muscle pull-ups: 1st set 4-6 repetitions, 2nd & 3rd set until muscle failure Workout 3 Military Press: 1st set 4-6 reps, 2nd & 3rd set to failure Muscle press: 1st set 4-6 reps, 2nd & 3rd set to failure Muscle One-Row: 1st set 4-6 reps, 2nd & 3rd set until muscle failure
Method 3 - Tabata Training
The following workout was completed in 1996 as part of a study by the Japanese scientist dr. Izumi Tabata developed and performed with trained Olympic athletes. This study showed that short burdens alternating with short breaks are more effective for fat burning than long burdens of moderate intensity. Another study from 2013 confirmed the result on fat burning and also showed that the test subjects burned between 240 and 360 calories within the four-minute workout. To get the most out of Tabata fat burning, you should warm up in advance as this will significantly reduce the likelihood of injury. In principle, you are free to choose exercises that suit your taste, but with regard to burning fat, it is advisable to focus on exercises that address more than one muscle group. The following example is intended to give you an idea of what such a Tabata sentence looks like. Depending on how intense your workout should be, you can string together as many tabata sets as you like. However, you will hardly be able to achieve significantly more than 4. Tabata workout for optimal fat burning - Burpees: 20 seconds full intensity, 10 seconds rest - Jump Squats: 20 seconds full intensity, 10 seconds rest - Kettlebell Swings: 20 seconds full intensity, 10 seconds rest - Jump rope: 20 seconds full intensity, 10 seconds rest - Mountain Climber: 20 seconds full intensity, 10 seconds rest - Plyo Push-Ups: 20 seconds full intensity, 10 seconds rest - Russian Twist: 20 seconds full intensity, 10 seconds rest - pull ups: 20 seconds full intensity, 10 seconds rest
Method 4 - Circuit Training
Although you may think that the concept of circuit training is a relic of the past century, it is now more popular than ever. There is a good reason for this, because circuit training is not only painfully exhausting, but also extremely intense and effective for burning fat. A study from 2011 supports the standing of the circuit training and suggests that such a system promotes not only the fat burning but also the muscle growth. In addition, the beauty of circuit training is that it is not limited to a single exercise or set of sentences, but allows for individual variability. Accordingly, you do not have to choose the exercises that make up the following exemplary circuit training, but you can put together your own circle of any fat burning exercises. Exemplary circuit training for fat burning Narrow pushups with additional weight (10 reps) Pull ups (10 reps) Bench Squats (10 reps) Exercise Ball Pull-ins (10 reps) Arnold Press (10 reps) Ab-Wheel Roll-Outs (10 reps) Perform three passes and pay attention to take a break of 1-3 minutes between each round.