The following techniques can have a dramatic effect of your workout routine. Let’s get started.
Use compound, multi joint movements
When you work out, use what I call big moves. I am talking about compound moves. Things like squats, deadlifts, military presses, bench presses and barbell rows.
These moves all require large amounts of muscle to move the weights. The more muscle you use while you are lifting, the more calories you burn during the workout and the more muscle stimulation you receive. Even if you are trying to lose fat, it is best to use large multi joint moves in your workout routine. These types of moves are very costly to the body on a metabolic level.
Using big moves requires more muscles to work. The more muscles that are worked during the workout, the more muscular damage is done requiring your body to work harder to repair the muscles. While your body is repairing itself, by growing stronger and/or larger muscles, it is spending or burning calories to fuel this growth. More calories burned = more fat burned= less fat on you!
Center your routine around the compound moves, spend less time in the gym and see better results.
Use supersets or mini circuits
Another great way to maximize your gym time is to use supersets or mini circuits in your routine. This will let you do a large amount of work in a short time. Busy guys need time efficient workouts that’s why this is such a good idea.
Supersets are two exercises done in back to back fashion with no rest.The advantages are two fold. You minimize your rest period, getting more work done and boosting the metabolism by the cardio like effect of the workout.
Mini circuits are similar to supersets, the difference is the number of exercises in the circuit. A superset can be thought of as a circuit of two exercises. A mini circuit would be three or more exercises done back to back with no rest until the last exercise is complete.
Again the advantages are similar to supersets. You maximize your gym time, get a cardio like effect, burn more calories and get done quicker in the gym. Remember, you’re a busy guy and you don’t have a lot of time in the gym. You need to get in and out quick but still get a good workout. Supersets and or mini circuits will help you do that.
Utilize interval cardio
Here is another good technique that will help you maximize your gym time while you burn fat. The days of long slow boring cardio are over! Meet your newest fat fighting friend, interval cardio!
Instead of spending an hour on the treadmill watching t.v. or reading a magazine, an interval workout will get your cardio done in under 20 minutes. How?
Intervals are efficient because you are combining short burst of hard work, like sprinting, with longer duration rest periods. You only have to do a few intervals to gain aerobic conditioning and burn fat. Here is how.
Regular cardio burn calories during the workout and uses a higher percentage of fat as the energy for the workout. This is proven in research and why long cardio is thought to be so great.
Interval cardio burns as many calories typically during the workout, but uses little to no fat as energy while the workout is taking place. However, the body continues to burn calories up to a day and a half after the workout is complete! Your metabolism is revved after you do intervals and continues to burn at a higher rate than normal.
Interval workout have you alternate 1 minute of hard effort with 2 minutes of easy effort. During the interval, increase the resistance/speed/incline to make the movement harder. A wind sprint is a good example. The interval is the sprint. You rest when you are walking and then perform another x number of intervals. Perform 3 to 6 intervals for the workout. make sure you warm up properly and cool down.
Post workout nutrition.
Having a proper post workout meal can really benefit you and your quest for a lean body. After the workout is done, you need to give your body what it needs; nutrients. It is craving protein and carbs because you just exercised intensely.
These nutrients will be almost instantly assimilated making recovery much better and more complete. Get this critical meal in with a half hour after you workout for best results. As soon as possible is best.
You don’t need to be fancy when it comes to this. A protein shake and a banana is a good mix of protein and carbs. Some think chocolate milk is a wonderful post work out meal, and it is cheap. Whatever you choose, just make sure you eat it as soon as possible after your workout.
Have another meal within an hour or two after you post workout meal. This next meal should be a whole food meal if possible.
Method # 5
Avoid Processed Food
In your journey to a lean body, one of the first things you should do is to avoid any processed food. Don’t eat it if it comes in a box or comes out of a bag. I am talking about chips, cookies, crackers and just about anything that is in the middle of your grocery store.
These foods are loaded with additives, chemicals and other stuff you don’t want in your body. You need to eat food that is as natural as possible. I am not saying you have to eat organic, I am saying you need to replace processed food with more fruits and vegetables and whole grains.
As much as possible eat food such as:
Processed food is calorie dense and nutrient sparse making it easy to overeat these foods and getting little nutritional value. Natural unprocessed foods are nutrient dense and calorie sparse having the opposite effect. You can eat a lot of these foods, take in few calories and get all kinds of nutritional value.
I hope you received some value from this article on ways to boost your exercise routine. I know you have probably heard all of these ideas before. These are not new. In fact there is very little that is new in the methods used to burn fat and exercise for a lean body. It is the basics and it will always be the basics, that get the job done.
These are the things that are going to get you what you want, not some supplement or crazy crash diet or secret workout routine.
-By: Steve Mutziger
Steve Mutziger is the owner of Results Workouts, a Odenton Gym [http://odentonfitnesscoach.com/odenton-gym.html]. His boot camp [http://odentonfitnesscoach.com/odenton-boot-camp.html] helps women of all fitness levels lose fat and reshape their bodies in a short time.
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