Increase Fat Burning During Your Exercise

Do Morning Exercises on an Empty Stomach

This is probably one of the best keys for burning off those extra fats you have been carrying around. Exercising on an empty stomach in the morning is a sure way to turbo charging your fat burning furnace.

Morning exercises can help you burn as much as 300 percent more body fat compared to when you exercise at any other time of the day. The logic here is pretty simple and straightforward.

After just waking up from sleep, there is usually no glycogen (stored glucose) in your liver for the body to burn for energy. This is occasioned by the fat that your body has been on a fast for the period of your sleep.

As a result of this, your body has to resort to directly burning stored fats for energy in order to supply the need energy to complete the activity.

However, before you start working out on an empty stomach in the morning, kindly endeavor to drink some good amount of water in order to avoid dehydration. You can add some quality salt to a large glass of ice water to help your body quickly hydrate.

Change Your Exercise

The human body is known to possess a great ability to adapt to any stressful situation it finds itself, exercise being no exception.

Carrying out one particular exercise regularly will make your muscles become used to that particular exercise. The workout will over time become easier for you to carry out with the muscles not having to work that hard to get things done.

Exercising this way will reduce the total amount of calories you are capable of burning up during such exercise.

Therefore, changing your exercise every now and then will help to force your muscles to re-adapt to the new change thereby making them work harder. This will cause an increase in your heart rate and thus an increase in the amount of calories burned.

Do Cardio Exercises Immediately After Weight Training

The body can exhaust its immediately available glucose for fuel within twenty to thirty minutes of engaging in an exercise. The only exception is when you are working out in the morning on an empty stomach as discussed above.

It is only when you have exhausted the available free glucose in your system that your body can turn to burning more body fat.

It is much easier for you to quickly deplete your glycogen store by engaging in weight training exercises before doing your cardio exercises. With this shift in your routine, you will start burning fat much sooner.

Exercising this way also gives you a lot more energy to focus on correct posturing while weight training. This helps to reduce your chances of getting injured while working out as a result of fatigue.

Vary Your Exercise Duration

Changing the duration you exercise for is also very important. You definitely do not want your body to adjust to your regular amount of activity.

It is important to avoid this because it is easier for the muscles to perform an exercise once the body has become accustomed to that exercise’s particular pattern.

Therefore, changing the duration of the exercise can help to improve your performance. With that said, such an alteration might make it more difficult for you to reach the fat-burning zone.

Ways for a Full Body Workout

Measure the Weights

Don’t just start off with lifting the heavy weights straightaway. According to the experts; this is one of the biggest mistakes you can make if you are starting off with a gym routine. Start with slow and steady steps. Begin with lifting small weights and then gradually increase the weights once your stamina is built up.

Maximum Body Training

For all those who regularly follow a good gym routine, Tabata Protocol is a familiar term. This is a type of gym exercise which helps you to strengthen the muscles of your neck and back. Basically, this method is used in Aerobics. It is also known as the 20:10 method; where you need to repeat 8 rounds, follow for 20 seconds, then take 10 seconds rest, and then repeat.

Kettlebell Usage

Also known as the kettlebell swing, this workout move is well known for better performance, especially if you are an athlete. This exercise improves the performance of your heart and back muscles. Moreover, it also builds up your stamina and increases your muscular strength. Start with 20 swings in 3 blocks and take it up to 200 swings, or 20 sets, with at least 30 second intervals in between.

Arrange the Workouts

You can arrange your workout sessions in supersets. For instance; you can pair up two different kind of cardio exercises and perform them one by one, parallel to each other, in one set. Combine the dumbbell sets with squats or, reverse lunges with pull-up exercises, and so on. Keep on repeating them in short intervals for increased performance.

Do the Drop Sets

After you have built up the required stamina for lifting heavy weights; start decreasing the loads. According to experts; gradually decreasing the weights is known to cause immense improvement in muscular volume and strength. You can do this with any kind of exercise and it will not impact heavy on your fatigue levels as well.

Measure the Metabolic Stress

Keeping strict rest periods and your metabolic stress levels in check will help you to build up volume and stamina in less time. So, what exactly are the metabolic stress levels? These are the levels which tend to decrease via cellular effect as you follow your gym routine regularly, thus resulting in increased muscular strength.

Take the Stairs

While following a good exercise routine every day make sure that you don’t break the flow, even when you are not in the gym. Going to the office in the morning? Use the stairs instead of going via elevator. Take small breaks between your routine and walk around a bit. Don’t relax to the extent that you don’t feel like going to the gym in the evening.

Building a Strong and Healthy Back

Here is what you need to know to create a strong-back workout

  • Do Both Vertical And Horizontal Movement Patterns. First, aim to do both vertical as well as horizontal movement patterns whenever possible. This means doing both rows of some variation as well as pull-downs or pull-ups. Because our back works across both planes of motion, you will want to ensure both are in the picture. Far too often people will do just one plane of motion and miss out on half the benefits they could otherwise be seeing.
  • Keep Your Core Tight. As you go about your back exercises, be sure to remember to keep your core tight. Holding your core firm will help maintain proper spinal column alignment, which is necessary to avoid suffering from any further pain. If you do not have strong enough abs to do this, it would be a good idea to spend some more time doing strict abdominal work. Perhaps you have not been putting in enough time in the gym working this area of your body.
  • Vary Your Weights And Reps. Finally, make sure you are varying your weights and reps with your back workout. Some days, try for a more substantial weight for fewer reps. Other days, lighten up the weight and bump up your rep range. Variety is key. You can even vary the reps in the same workout as well.

To help you see all of these principles in action, let us take a look at a sample workout program…

  • Bent Over Rows – 4 sets of 6 reps
  • Pull-Ups – 4 sets of 6 reps
  • Single Arm Cable Rows – 2 sets of 10 reps
  • Pull-Downs – 2 sets of 10 reps
  • Back Hyperextensions – 3 sets of 15 reps

Do this workout twice each week, and it will not be too long before you re noticing the back improvements you are looking for so you can keep yourself injury free.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

Active Recovery for Exercise

The body needs a break and rest from our routines. When we change the routines, we are allowing our bodies to rest and recover properly. For example, a runner might need to rest from an injury. The water can be a great source of active recovery for people who exercise and athletes. Using a pool to do a light workout can be one way to change our routines. The key is allowing the muscles to recover by doing something completely different and less intense for our bodies. Stretching and using a foam roller are commonly used for active recovery techniques since it may help prevent injury. Stretching is often overlooked but is a great idea for active recovery since everyone needs flexibility.

Active recovery is not to be confused with cross-training. Both are different but the main difference is the activities for cross-training might still be intense. The activities for active recovery would most likely be less intense. This is only because the muscles need rest and recovery. Someone doing cross-training might run and swim with the same intensity on different days. A person should try to do less on off days and remember they are recovering from the main activity they are focusing on. This is why I strongly feel the exercise should be lighter and not as challenging.

Cardio and Strength Training

Increased General Health

As you mix cardio exercise and strength training, you are effectively training your ligaments, joints, and muscles together with both your lungs and heart. Exercising in this way will help you to build up a much better overall healthier body, enhance your posture, sturdiness, flexibility, and even balance. This will impact on your exercising sessions as well as in your daily life.

Faster Weight Loss

Mixing both of these exercise routines enhances the total intensity of your training period. This will lead to greater fat burning in the course of the training and likewise after your exercise sessions.

This is because of the strength training that would have exhausted glycogen from the muscle tissues. On the other hand, the degree of this effect is dependent on the general intensity of the strength workouts.

This is definitely one of the many benefits of training this way. The outcome is that your system will continue to burn up body fat for energy while you are sleeping on your couch!

Reach Your Fitness Goals

The actual fact is that if you combine cardio and strength training together in an intelligent way, it turns into one of the most effective means to easily attain your physical fitness as well as fat reduction targets.

When you get the proper balance in their mix that fits your personal lifestyle and fitness level, you will discover that it is practically the most powerful way to reach your physical fitness goals in spite of what they may be.

Seeing quicker results by the combination of the two routines will help in no small way to inspire you to desire for even greater levels in your fitness.

Increased Pleasure and Excitement

Mixing various styles of strength training and cardio adds to the general excitement of your workout sessions since this offers you much more variety of exercises to carry out. Thus, this gives you plenty of exercising options and challenges you can attempt to accomplish.

Additionally, weight training acts as a very good stimulus because it aids you to succeed quicker when you incorporate it together with your cardio exercises. This is because cardiovascular workouts used alone might take some time for the results to begin reflecting. Having said that, with the combined weight lifting the effect simply increases and you start experiencing results a lot quicker.

Higher Self-Esteem

When you improve in your strength training and cardio exercises, you’ll begin feeling in an amazing way. This has a way of boosting your self-esteem. The weight training may help to considerably boost your confidence and perceived strength with time. The sensation of becoming stronger is also highly uplifting.