Four Ways to Burn More Fat
There is nothing quite as frustrating as seeing your results fizzle out. This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.
Why does this happen? And, more importantly, how can you prevent it?
Your muscles adapt quickly to any repetitive routine. Remember that the
definition of ‘insanity’ is to do the same thing over and over while expecting
different results. This holds true for your workouts.
When your results stop, it’s time to do something new.
The problem: Your muscles have adapted to your routine.
The Solution: It’s time to apply the concept of muscle confusion.
Muscle confusion is a way to keep your body guessing by changing your routine.
I have good news – the following 4 strategies are guaranteed to crank your workouts up to
the next level and to deliver better results.
Strategy #1: Use a Drop Set
Drop sets are often used to fight off exercise plateaus. This technique is
great for increasing muscle strength, endurance and for adding to the
cardiovascular benefit of your workout – which results in more
fat burn. This is how to do a drop set: When you perform an exercise to exhaustion, don’t
stop there. Drop the weight by 80% and do another set. You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the
final set of the exercise.
Strategy #2: Focus on Negatives
Each time that you do a weight lifting repetition you are using three types of
strength.
1. Positive strength: lifting the weight.
2. Static strength: holding weight in a contracted position.
3. Negative strength: lowering the weight.
Most people completely miss the benefit of the negative in each repetition by
allowing the weight to drop quickly with little control. It is understood that
the negative portion of each repetition is just as important as the positive
portion, possibly more important. Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving
heavier-than-normal weight into a contracted position, then lower it very
slowly.
Another way to utilize negative repetitions on a machine is to lift the weight
using two limbs but then lower it with just one. For example, use both legs to
lift the weight on a leg extension machine, but then lower it back down slowly
using only one leg.
Strategy #3: Use Active Rest
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods. While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.
High Knees with Alternating Punches:
Alternately bring each knee high to your chest in a quick jumping movement
while alternating forward punches at shoulder level.
Burpees: Start in a sanding position and bend at the waist. Once your
hands hit the floor, push your entire body back, extending your legs until
they’re straight and you’re in the push-up position. Go down for a push-up, and
when you push yourself up, jump slightly to bring your feet back near your
hands. Finally, jump in the air with your arms fully extended over your head.
Side-to-Side Jumps on Bench: Stand on one side of an
exercise bench. Place the foot closest up onto the bench, jump up and switch
feet, then land on the opposite side of the bench.
Mountain Climbers: Place your hands wider
than shoulder-width apart on the ground in a push-up position. Bring one knee
to your chest and then back to the starting position, alternate each leg
quickly.
Side-to-Side Ab Twists: With feet close together,
jump and twist your legs left to right – holding your abs tight. Keep a bend in
your knees and swing your upper arms with each twist.
Jump Lunges with Pop Squat: Start in a lunge position,
lunge down then quickly jump up, switching your leg position in midair, land in
an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
Medicine Ball Squat Jumps: With feet wider than
shoulder-width apart hold a medicine ball at chest level. Squat down until your
knees are at a 90 degree angle. Explosively jump up, raising the medicine ball
straight over your head.
Strategy #4: Modify the Exercise There are certain exercises that are considered ‘staples’ in the gym. The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…
While you shouldn’t throw these exercises out the window, find creative ways to
modify the familiar motion in order to challenge your muscles. Try these
exercise modifications:
Squat on a Bosu ball or balance board.
Place a weighted bar across your shoulders and do walking lunges.
Use an exercise ball for chest presses instead of the bench.
Do a full squat between each repetition of shoulder presses.
Do a shoulder press between each repetition of bicep curls.
If you’d like a sure-fire way to break through your fitness plateau
and to melt away unwanted fat, then contact me for a fitness consultation. To find
out more, contact me today! I look forward to hearing from you.
We all love Thanksgiving and can’t wait to gather around the dinner table with family and friends. Do you know that most Americans will consume more than 4,500 calories and close to 200 grams of fat on Thanksgiving day alone? Research shows that most of those calories are not just from the traditional meal (a whopping 2000 calories!) but from the all-day snacking in front of the TV watching Thanksgiving Day parade and then sports events.
