5 Ways to Burn Fat
Most people associate fat loss with a long grinding process that takes time. And even though fat loss does require work and effort, In today’s video id like to go over the 5 best ways to burn fat much faster.
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When it comes to losing weight and burning fat adjusting your diet is gonna be the number one thing you can do to notice the most results, so in this video, I will be going over ways you can burn fat faster with both your diet and your workout plan.
Let’s start with the very first method and that’s a little something known as HIRT. Hirt stands for high-intensity resistance training which is a little different from HIIT which stands for high-intensity interval training… I’m sure you guys have heard of hirt but I’m not so sure you’ve heard of hirt. Both are very similar, but while Hiit is much more centered around cardiovascular movements, Hirt is essentially strength training for fat loss. During a HIRT workout, you’ll perform a series of strength training exercises for a set number of reps, and a set number of minutes, without rest. This causes your heart rate to stay elevated and your muscles will be given very little time to recover before being called on again for the next set. The really awesome thing about this type of workout is that you can build muscle, increase endurance, and burn a whole lot of calories at the same time. Since your break time is gonna be short like 60 to 90 seconds you don’t want to go crazy heavy with the weights that you use for this workout. Stick to a moderate weight load and mix together 3 to five of your weight training exercises back to back with no break until the circuit is over. At the end of that circuit take a 60 to 90-second break and then repeat. A sample upper body hirt workout would be Inclined dumbbell presses, followed by weighted Burpees with a pushup, followed by barbell rows, and finished off with push presses. You would do each of these exercises for 10 reps and then repeat this series of exercises for 3 sets. After completing the 3 sets you would want to move on to another series of exercises for a total of 2 to three circuits.
The second thing you can do to burn fat faster is an aggressive fat loss diet plan. Most diet plans are structured in a way that removes twenty to 25 percent of calories from your maintenance levels. And most people are still under the impression that any diet plan that makes you lose weight faster than 1 to 2 pounds a week is bound to fail. Well, I can tell you for a fact that this is untrue. Many people start a diet plan and they have a lot of weight to lose so they do the traditional 20% cut from maintenance and then 8 weeks later they’re down 10 pounds when their goal weight was to be down 60 pounds.
Now that’s considering that everything went right over the course of the eight weeks but even in this situation you can see how some people would get the motivated by about a pound lost per week. So demotivator that they might get on the scale and give up on week number four when they only lost a total of 4 pounds. So for people that do have a lot of weight to lose I highly recommend you go for a more aggressive Fat Loss plan. You would set up a more aggressive Fat Loss plan by subtracting up to 40 to 45 percent from maintenance calories for a set period of time. The reason why I say a set period of time is because a forty to 45 percent reduction is not going to be sustainable for the rest of your life. You want to have a long-term diet plan set up so you can transition into that after doing this more aggressive Fat Loss plan for roughly four to six weeks. And just a note here on this topic you want to be smart about doing an aggressive diet plan. Binge eating is more likely to happen when you’re really hungry or when you feel really deprived. So when you start feeling hungry or deprived or tired just throw in a day of a more regular reduction in calories like 20 percent. This will help you reset so you can go back to a bigger deficit.
The next thing you can do to burn fat faster is peripheral heart action training also known as PHA. PHA is kind of similar to hirt and hit type training because you’re going to be doing circuits that involve multiple exercises being done back-to-back with no breaks. However, the major difference is that you’re going to alternate between upper and lower body movements. Now, this might not sound like a big change but if you try it you’ll notice yourself breathing really heavy as soon as you get to your second exercise. The reason why it works like this is that whenever you work a muscle or a group of muscles your heart pumps blood
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 100,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com