Here are some of the best methods to use for shedding body fat faster
Achieving fat loss is done a lot more quickly through the high but varied intensity of training. Passing out at the end of your session is not necessary! Even 30 minutes a couple of times a week can profoundly affect your health and body composition. What I want to bring to light are the metabolic power of weight training and sprint intervals. When combined, they make for a powerhouse towards achieving your weight loss goals. So let’s take a look at some points. I want to highlight each one.
Lifting weights helps you lose body fat.
The best results come from training programs that focus on very different targets. Here are a few points to help you evaluate your training program
Four weight training hacks that torch body fat
Number One: Shorter rest periods between sets
Use a guideline of about 30–60 seconds, and try to finish off your program with high-speed repetitions (do watch your form). Shorter rest periods and then increasing the intensity with faster reps triggers growth hormone as your body realises what you are doing, hitting it with another option by increasing training speed.
Here is an example for leg day: Try leg press, squats or even lunges for 25 reps, or 2 minutes of non-stop repetitions (with the proper form, of course).
Number Two: Multi-joint lifts
These are squats, deadlifts, split squats, bench press, pull-ups in each of your training splits.
Save your isolated exercises during the end of your program if you have a bit of time. Train yourself to do the hard stuff so you can get the best body composition results.
Number Three: High volume.
Be brave and extend your exercises towards the 5–6 set mark. It’s a bit more time consuming, but pick 4–6 exercise alternatives (push and then pull) and smash them together for six sets. Better yet, reduce your rest period. Double the fat burning effect!
Number Four: Tempo, tempo!
You will need tension on those muscles; therefore, you must count through each exercise to ensure you are allocating the proper timeframe. For example, try 4 seconds eccentric (down) tempo and short concentric (upwards).
Four more bonus hacks to take your fat burning on another level!
Hack One: Hill sprints
An absolute killer for the legs! Get outdoors, or use the treadmill. Increase the resistance as much as possible, dash as fast as you can (about 20–30 seconds), then rest for 60 seconds. Repeat for a total of 20–30 minutes max.
Hack Two: Stair running
Another excellent leg shaper. Sprint as fast as you possibly can up the stairs and jog down them. Try for 8–16 reps. Your legs should be on fire!
Hack Three: How about some strongman training?
Use the sled, tire flips, and heavy-handed farmers walk. You can work these in with your leg day by adding them as finishers to your workout.
Hack Four: Try circuit training; Super-setting
Minimal rest periods can turn into a circuit. Better yet, why not try what’s deemed the ‘death by legs’? Start with deadlifts, then follow it with split squats, then again to the squat rack with lighter weight but higher volume. You are allowed a 10-second rest between each exercise (to catch your breath!) I dare you to try this next time it’s leg day. I do hope you found this helpful article. Make sure you leave a comment below and tell me if you tried out any of these methods and how it went for you.
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