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Men and women who did 300 hours of cardio over the course of a year lost an average of only five pounds(2.26kgs). Crig Bllantyne, owner of TurbulenceTraining.com
More intense training — in shorter bursts — burns calories more quickly and burns more fat overall. And unlike long, slow cardio sessions, intense training keeps you melting fat even after your workout.
One thing is for sure, you cant out-train a bad diet. So first fix your diet before heading to the gym. Its absurd If you’re training and then eating an extra 400 calories of garbage, that’s what your workout burns.
So you might wonder, well I mostly eat a lot of healthy, cooked food. The quantity in terms of calories is what determines whether you gain weight or not.
Track your macros these are carbohydrates, protein & fats that we get from the food we eat. I would recommend the myfitnesspal app, which helps to track your daily caloric intake by just adding what you ate throughout the day.
Try these five high-intensity training strategies to burn fat fast.
1. Interval Training
Interval training — bouts of high-intensity exercise alternated with short rest periods — not only burns more calories than traditional cardio training, but also boosts your body’s ability to fry fat through hormone production.
With intervals, you have a greater increase in growth hormone — a fat-burning hormone — and adrenaline, another fat-burning hormone that also helps suppress appetite.
Jump on a stationary bike or onto a treadmill, and start your own interval training regimen with this guide:
- Start with a regular warmup. When you’ve finished that, pedal or run at a rate that’s 20 percent harder than your normal cardio intensity.
- After 30 to 60 seconds, bring the intensity down to a rate that’s half the intensity of a normal cardio workout.
- Alternate periods of 30 to 60 seconds of hard work with 30 to 60 seconds of easy pedaling (or easy running) for six to 10 intervals to complete your session.
2. Sprints (Like Intervals, But Shorter)
When you’re starting out, perform a sprint workout just once per week — you’ll be surprised at how sore the workout makes you, even in the abdominals. Once you’re used to the stimulus, bump it up to only two sessions per week, mixed with other gym workouts. Allow at least two days of recovery between sprint workouts.
3. High Intensity Strength Intervals
You don’t have to run, bike or perform any traditional cardio exercise to get high-intensity, fat-burning training. By pairing strength exercises that work opposing muscles, you can build muscle while keeping your heart rate high, maximizing fat loss.
4. Countdown Workouts
Countdown workouts also use exercise pairs and are a motivating way to finish a workout. They keep you engaged in what you’re doing — you have to keep the count and pay attention.
In each workout after that, add one rep to every exercise, Wunsch says. If one countdown isn’t enough, choose a second pair from the list of exercises or create your own pair of opposing moves.
Suggested exercise pairs:
- Kettlebell swing with squat thrust
- Medicine ball side toss with medicine ball slam
- Jumping jacks with pushup
- Squat thrust with pushup