Frustration is slowly creeping in after you realized that you barely lost weight after an intense week of workouts and strict diet. You still want to lose more weight as summer is fast approaching. You can’t be this fat, you tell yourself, as you’ll be embarrassed when you wear that bikini you just bought.
Don’t fret as your weight loss efforts can still be salvaged. Here are some tips to help you burn more fats today.
1. Work Out Early
One of the things that you can do today is to start your workouts a little earlier. If you don’t believe that waking up and working out early can have an effect on your weight, then consider this study conducted at the Mollen Clinic in Scottsdale, Arizona.
In the study involving 500 people, experts at the preventive medicine and wellness center found that 75 percent of those who worked out in the morning were able to sustain their regimen compared to those who exercise in the afternoon and after work.
According to Mollen clinic founder Arthur Mollen, the explanation would be that most people don’t have a choice but to work out when they wake up early. On the other hand, it is less likely you will be able to maintain your workout schedule when you exercise in the afternoon or in the evening because you have more activities to attend to like deadlines at work or business meetings.
2. Mid-Day Power Walk
Doing 20 minutes of low intensity aerobic exercise like walking can give you at least 20 percent in energy, according to a research conducted by scientists from the University of Georgia in Athens. Not only would that quick recharge cause a spike in your energy but can also burn an additional 75 calories, the research showed.
So instead of driving to a restaurant for your lunch, why don’t you just walk? It would surely benefit you in the long run.
3. Shorten Rest Periods
Sure, bench pressing a 20 pound barbell can be very exhausting but that does not mean that you should take a five minute rest. If you really want to trim more fats, then you should progressively shave seconds off your rest period. At the minimum, you should have a rest period of 30 seconds. Of course, you should never have rest periods if you are into circuit training.
4. Go to Bed Earlier
If you sleep early, then you’re more likely to wake up in the morning and train, right? But that’s not the only reason why you should hit the sack a little earlier than your usual sleeping time.
There was a study conducted recently in Finland wherein they had sets of identical twins. The study showed that the twin who sleeps less and is under more stress tends to have more visceral fat.
5. Walk, walk, walk
Walking is a good way to burn off fat. You can speed up the fat burning process by taking shorter but faster steps. Try this— get a stopwatch and see how much time you’ll be able to take in walking 100 steps. After a minute of rest, walk another 100 steps but this time try to do so in five seconds off your original time.
6. Decrease Your Repetitions
If you’re used to doing 10 repetitions per set, then change the way you do things. Try sets of six to eight reps instead. This way, you’ll get a spike in metabolism and help you burn more fats.
So the next time you hit the gym like Mountainside Fitness or Workout Anytime gym, make sure your do more sets but with fewer repetitions. Your metabolism should get a boost and this would lead to more fats burned.