Saturday, May 19, 2012
Rev Up Your Resting Metabolic Rate: Want to speed up your metabolism? Regardless of your age or genetics, the more muscle you have, the faster your metabolism will be. Focus on workouts that incorporate strength training with anaerobic conditioning (rapid bursts of high intensity exercise) if you want to swap out body fat for lean muscle mass.
Circuit Train with Proper Rest Periods: Go, go, go! might sound great in theory, but if you don’t rest and let your heart rate come down during workouts (what we call rest periods) you’re essentially training your body to be calorie efficient, like a marathon runner or other endurance athlete. What does that mean? If you train hard for an hour with no rest, your body will come to expect that hour of exercise and hold on to existing body fat (for energy) accordingly. Conversely, if you use the science of rest periods to your advantage, you will continually shock your system, increase your Growth Hormone and accelerate your fat loss drastically. Generally, rest periods of around 60 seconds with exercises performed in the 8-12 rep range for 3-4 sets are optimal for burning fat and creating lean muscle mass.
Interval Train: When it comes to fat loss via cardio, it actually is a sprint, not a marathon. In other words, if you really want to burn fat, stick to interval or burst training and leave long runs and hours on the elliptical machine to the other bored folks. According to a study in the International Journal of Obesity, after comparing 16 weeks of sprinting with endurance cardio, the sprinters had a 9.5 % decrease in belly fat whereas the aerobic group increased their belly fat by 10.5%. Most people I talk to don’t actually like long cardio workouts. They just feel like they “have” to do them to burn fat and “make up for” nutrition slips. But as we all know, you can’t burn off bad foods with a long run. And now we know that if anything, you might just be making your pants tighter! My favorite burst training technique is roughly 30s of burst followed by 60-90s of recovery (a moderate pace). Work up to 10 bursts two times a week and you'll see fantastic results!