Sometimes exercising can be overwhelming when it really doesn't have to be. Search online for fat burning workout ideas and you have overwhelming options...but have you ever wondered what really makes a fat burning workout effective. I believe that knowledge is power and once you understand the root of how things work, then your options are limitless. Know the process and then create endless ideas...kind of like teaching the man how to fish as opposed to giving him the fish. Today, I want to share with you a few secrets from 12+ years of training clients that’s going to take your workouts to a whole new level.
5 Things to understand and implement:
1.) Aim to engage all 3 major energy systems in the body during every workout. This is key in keeping the calorie burning up and preventing plateau in the workout. The body has 3 main energy systems. When you sprint all out, you can only keep that going for a few seconds and energy is provided without use of oxygen. The system in use here is called the Creatine Phosphate system. It provides the muscles (mainly fast twitch fibers) with immediate source of energy and usually lasts 10 secs or less (until you start recruiting from another energy system) Box jumps, squat jumps, rope slams are all in this category. The Glycolytic system recruits a combination of fast twitch and slow twitch fibers and is activated in your typical strength/core training workouts. These are your typical exercises that can last between 20-60 secs; lunges, pushups, squats, planks. Finally the Oxidative system is responsible in providing energy to the body for longer periods of time and uses lots of oxygen. Any activity of 90 secs or more engages this system. Running, rowing, swimming, jump rope.
Try to engage all 3 systems during a workout. You can even put together several little circuits that include all 3. Here’s an example:
· 10 sec ball slams (8-12lbs ball)
· 45 sec walking lunges with weights
· 2 min of jump rope
The more systems engaged during the workout, the more calories you’ll burn!
2.) Circuit Training and HIIT Training are still Kings of max calorie burning. From a scientific standpoint, it is true that you burn more fat working out at a lower intensity. The oxidative system of the body is "turned on" during any activity that lasts over 60-90 secs and the primary source of fuel quickly shifts from carb burning to fat burning (remember—you are still burning both!). Here is the thing though, you also burn fewer calories overall! Let’s say you have 30 min to workout. You probably already know that if you were to do an intense interval workout (where both carb and fat burn would take place), you would burn far more calories than just walking, even though walking might burn more fat (from a scientific standpoint)
Here’s the kicker: the number of fat calories you burn is not that important, because even though you burn a lot of carb calories (from interval training), these need to be replaced both by the carbs you eat in your diet and also within your body. If you are able to discipline yourself in eating healthy meals (and not overload on carbs—especially starches), your fat stores will be broken down and transformed into carbohydrates when you need fuel. Even if you're burning lots of carb calories and less fat calories through exercise, your fat still inevitably gets used up.
Interval and circuit training will burn 5x more calories than walking within the same given amount of time...hence its popularity nowadays for weight loss.
3.) Include Compound exercises. These are exercises than require more than one joint and more than one muscle group....hence why we engage the entire body in most of the stations. This helps prevent bone loss, osteoporosis, muscles loss, etc. and requires far more calories during the session. Examples include squats, lunges, pushups, pull-ups, deadlifts and step ups.
4.) Look for the EPOC Effect. EPOC stands for Excess Post Oxygen Consumption. Any time you finish a hard workout usually with bouts of intervals, your breathing rate will continue to stay elevated even after the workout 2-3 hrs later. It’s not very obvious, but it is happening. This means your body is burning additional calories in order to supply supplementary oxygen to those tired muscles. Running intervals, such as the one below also creates the same effect:
· 5 min warmup walk/jog
· 1 min running at 70% effort
· 1 min recovery walk/jog
· 40 sec running at 80% effort
· 40 sec recovery walk/jog
· 20 sec running at 100% effort
· Repeat starting from easy 5 minutes.
5.) Trigger that HGH release. Along with possibly some endorphins being released after each session, there is a major hormone in the body that is released in the body after hard lifting/ interval cardio sessions. Human Growth Hormone (HGH) is a naturally occurring hormone in the body that fights excess fat around organs, helps repair muscle fibers, strengths joints, and even helps maintain healthy skin laxity along with healthy hair and nails. Scientists refer to it as the "fountain of youth" hormone. Besides lifting/interval cardio sessions, it is also released after a deep night of sleep....so make sure to get your Zzzzzz's as well =)
If you’re a runner looking to tone up and shed some pounds, be sure to check out my exclusive 6 week K-Fit 6 Challenge. My staff and I are there every step of the way; providing daily goals, daily workouts, nutrition guidance and motivation for 42 days to get you learner, faster and stronger.
Next sessions starts in July and we’re filling up fast. Limited spots available.
Eat Clean and Train Smart ;)
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