Trying to lose weight? We’ve collected 5 top tips to burn more calories both during and after a workout!
Cardio is known to be the most effective calorie burning exercise form, but does that mean that you should skip strength training all together? Well, not necessarily. During high intensity working periods, performing quality strength training, your body experiences an oxygen deficit and needs to restore itself to pre-exercise level. It’s this excess post-exercise oxygen consumption (EPOC) that boosts the metabolism and results in 6-15% more calories being burned all day and night long in comparison to a cardio workout.
Another point to consider is that during high intensity strength training, the body is able to burn calories yet still maintain the building of muscle mass – meaning you get the best of both worlds. This boost in your metabolism has several positive effects on your health that go beyond burning calories, such as lowering your blood pressure and increasing your cardiovascular health.
Studies presented by ASCM show that a 27 minute session of high intensity interval training (HIIT) three times a week – so in total 81 minutes – produces the same anaerobic and aerobic benefits as 60 minutes of regular cardio training five times a week. Less time – more results! A good example of HIIT is tabata (Seven has a great tabata workout) and interval running – 30 seconds on and 10 seconds off.
Swing your arms
Turn your walking or running into an even more calorie flaming workout by bending your elbows 90 degrees and pumping your arms as you go. It will automatically speed up your pace, and also help you burn up to 15% more calories during your workout.
Blast the music
Popping in some headphones and working out to music can help you go up to 20% longer and therefore burn more calories, according to a study from West London’s Brunel University. This is because music blocks fatigue and helps you keep a fast pace by synchronizing your movements.
Put on weight
When doing strength training, increase the size of the weights instead of increasing the number of reps. During a study by researcher Anthony Caterisano, PhD at Furman University, a group of exercisers lifted identical volumes, but some did 10 pounds 10 times and others did 20 pounds 5 times. Those using the heavier dumbbells had burned around 25% more calories once they were finished. This is because heavier weights lead to more protein breakdown in the muscles, which means that your body has to use more energy to recover.
If you’re prepared to struggle, sweat and give it your all, it will work. Remember, if you’re not going all out, you’re not doing it right.