5 Quick Workout Tips To Lose Weight Faster
Are you looking for that “jump-start” to rev your metabolism and get you bathing suit ready? The following five tips will improve your workouts and ignite your metabolism. Try some or all of these tips, and tell me what you notice a few weeks from now.
1. The majority of your workouts should be composed of free weights or cable exercises
Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it’s more difficult to balance the weights and coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables, you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.
2. Use mostly compound (multi-joint and multi-muscle) exercises
When focusing on improving body composition, which means your overall look and body fat percentage, you shouldn’t worry about isolated exercises such as arm curls or leg extensions. You should use exercises that’ll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.
So what is a compound exercise? A compound exercise is any movement that places force across two (or more) joints and involves multiple muscle groups. Compound exercises such as squats, deadlifts, lunges, pushups, bench presses, or even pull-ups will recruit the most muscle groups for any given body part.
A good rule of thumb is to use lifts that will allow you to use the most weight. These will have a systemic effect on your body that’ll help maintain or increase your muscle mass, and in turn, ignite your metabolism.
3. Rest only 30 to 60 seconds between sets
When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.
If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement. However, suppose your first exercise is a fairly “easy” exercise, like lat pulldowns. In that case, you might only want to wait 30 seconds before doing the second part of the superset. I follow the 5-second rule and go almost immediately after my first set. This helps me to increase muscular endurance and strength. However, if you are a beginner, I would recommend that you rest for at least 60 seconds before attempting another set.
4. Perform Total Body Workouts
First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn’t train that way, and you shouldn’t either. The more frequent muscle-producing / fat-burning sessions you can have, the better. Training the total body also reduces the boredom of doing one muscle group, which can be boring. Now, don’t get me wrong. If you are doing bodybuilding style training, then, by all means, do split training where you are focusing on one or two muscle groups per session. But if you are looking to burn fat and increase your optimal fitness, then total-body sessions are ideal.
5. Vary your pace during your cardio training sessions
Doing steady-state cardio isn’t bad, but don’t maintain a constant steady pace while you’re on the treadmill or elliptical machine. It will get pretty boring fast. Some people say that you’ll burn more calories and more fat if you train in intervals, but that’s not true. I just don’t want you to get bored.
Start out by going for 1 minute at your normal walking pace. Then, for the next 30 seconds, speed it up to a faster walk or slow run. After the 30 seconds at an increased pace, slow back down to your original pace for 1 more minute. This is known as an interval. Repeat this interval-style cardio for 10-20 minutes, and you will work up a nice sweat.
Performing your cardio in this “interval” fashion will allow you to work a bit more on your endurance through increased muscle recruitment than just keeping a nice steady pace. This will increase the results you see while reducing your time on the treadmill, stationary bike, or whatever form of cardiovascular training you do.
So to recap my 5 tips,
1. The majority of your workouts should be composed of free weights or cable exercises.
2. Use mostly compound (multi-joint and multi-muscle) exercises.
3. Rest only 30 to 60 seconds between sets.
4. Perform Total Body Workouts
5. Vary your pace during your cardio training sessions.
See you next time and don’t forget to leave a comment, subscribe to the channel, hit that notification bell, and share.