1. Purpose of 3-7 repetitions
To increase metabolism, you want fewer repetitions with heavier weights, according to the Norwegian University of Sport and Physical Education. To maximize the calories burned after exercise (excess oxygen consumption after exercise or alias COPD), the target of 3-7 repetitions.
2. combine loads
While heavy and slow lifting improves combustion, there is nothing to say about the lighter weights. While they will not buy the free calories burned on the couch, researchers at the University of New Jersey can be a lighter burn more KJS weights in the session and says. The smart money on the sets of the appropriate heavy and light - heavy for 6:57 repetition and light from 10 to 20. If you try and it was very easy, and do two sets of heavy, two sets of light.
3. Convenience less
To increase the calories burned by 50 percent, reducing the time to rest between sets of three minutes 30 seconds, researchers at the State University of New Jersey suggests.
4. Go is hard or go home
While moving the demand for energy controls more loose, do not take this as a signal to move in slow motion. Raising the explosive movements with more fast-twitch muscle fibers, chewing through more fuel dock of slow twitch, according to a study by Ball State University. Choose the weight of about 30 percent of the maximum frequency and one (1RM), which means that you can lift 15-35 times a year. Four to five complete series consists of a series of three quick-eight two or three repetitions at normal speed.
5. swing to the rhythm
To convert SoundCloud to Lübeck before hitting the treadmill is a fat burning secret weapon. In a study presented at the National Association of strength and conditioning, who worked to the playlist of their favorite recorded the highest density and fat loss. Listen correlated with significantly higher than the representatives of the silent music.
6. Collect
If the resistance is usually veer towards the end of the cardio workout, you cut your nose to spite your fat loss. Are you set? Regime change. According to researchers the Japanese, before making resistance results in greater fat burning in the heart. Better news: the assumption that it is a high intensity, you can cut your heart than 15 minutes, which is the window that was higher burn.
7. Short Curcuit
To achieve the work of the heart, a piece short periods at the maximum almost effortless. Try the training period of high intensity (HIIT) to 90 percent of maximum heart rate (MHR) increase in walking speed boost. Most stable condition requiring heart 60-70 Ministry of Human Rights. Al-Qaeda tried to 20/10 (Sprint for 20 seconds, walk or run for 10).
8. Take a break
You do not have the strength to stay on the bike for 30 minutes? It is no excuse for inaction. In fact, one study found that the collapse of your heart in bursts of 10 minutes break pads for 20 minutes led to more fat burning and increased chronic obstructive pulmonary disease.
9. Delay of game
You can not imagine waking up in the morning? Well, because you burn more calories in each session after work. In a study at the University of Wisconsin, participants who practiced for half an hour between 5 and 7 of the metabolic rate more exercise in the morning - to raise as measured by burning calories after your workout. Triumphed sessions on the weekends also exercises lunchtime.
10. Ring the bell
Weights can be added serious calorie burning workout bonus in HIIT. A combination of weight-bearing, high heart rate and rate of movement of the whole body makes winning all-in-one according to physiologist Richard weights Garard. Trying to use it in eight periods of 20 seconds, in order to limit fluctuations in the round. Before the tour five or six should be trimmed. Warning: If you're new to weight training, they have a coach for one session to teach you properly. These things can be dangerous.
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