5 WAYS to BURN MORE FAT from EVERY WORKOUT
If there was a way to burn much more fat from every one of your workouts wouldn’t you want to make sure that you knew exactly how to do it? Well, today I’m not sharing just one way, but 5, 5 different ways that you can lose more weight and burn more fat from all of your workouts. Of course, we all know that diet is very important for fat loss, but why not get more out of the time that you spend in the gym while as well? Well, that’s exactly what we’re going for today.
The first way is by working out on an empty stomach, and even though some people deny the benefits of fasted training I’m still a big fan because there is research to suggest that it can help you burn much more fat. And I’ll link up all those studies below, but the main reason that fasted cardio and fasted training helps is due to low insulin levels. Insulin is a fat storage hormone and fat loss is also blocked when insulin levels are elevated. When we work out in a fasted state insulin levels are at their lowest allowing for greater fat mobilization. Some studies have found that exercising in a fasted state can burn almost 20 percent more fat compared to exercising after eating. This has to do with your insulin levels being low and with the fact that when you do eat your body will be able to use the nutrients for recovery.
So rather than storing glucose as fat, your body will replenish the depleted glycogen stores in your muscles and your liver. Training fasted will also give many of you more energy for your workout because you won’t use any energy before the workout digesting food. Digestion requires a lot more energy than most people think, that’s why after you have a big meal all you want to do is go to sleep. To get the fattest loss out of fasted training you don’t want to eat immediately after you’re finished. In fact, this is exactly why many studies on fasted training are flawed. They have people eating right after training rather than continuing to fast. I usually do a fasted workout in the morning and don’t eat until night time. This may be to difficult for some of you, and if it is don’t worry you can just do intermittent fasting where you could do your workout in the morning and then not eat for a few hours until your eating window starts at around 1 o clock. The downside to fasted training is that studies have shown that you can increase muscular catabolism as well while training fasted. However, this can be avoided by drinking some branch chain amino acids before your workout. Keep in mind that even if you train fasted, but then overeat for the rest of the day, you won’t be burning more fat.
The next way to burn more fat is by working out in glycogen depleted state. When your body is depleted of glycogen it begins to break down fat for energy at a much higher rate. You can achieve this by performing cardio after you do your weight training workout. When you lift weights your body mostly breaks down and uses glycogen for energy. You only have a limited supply of glycogen in your muscles and your liver. Once you delete it through your weight training workout you have more of a direct line of access to your fat stores when doing the cardio right after. You can combo this depleted glycogen state with fasted training for an even more effective fat burning workout. This would be done by doing weights followed by cardio in the morning in a fasted state. Another way to burn more fat is to get more from each one of your sets so we can get more done in less time. We can accomplish this by doing drop sets, supersets, and rest pause sets.
Let’s start with drop sets. Here you would do a regular set of exercise until failure and then as soon as you hit failure you drop the weight by about 25 to 30 percent and then do another set until failure. You can combine multiple drop sets into one giant set. An example of this would be hitting failure then dropping the weight by 25 percent, then hitting failure again, and dropping the weight by another 25 percent. It’s important to keep in mind that 25 to 30 percent isn’t the magic number. Sometimes you’ll be so tired after a few drop sets that you will have to drop down further in order to hit enough reps before you fail, and other times taking off 25 percent would make the exercise too easy and you never come close to the point of failure, so make sure you keep that in mind when choosing how much your dropping and make adjustments as you go. With supersets, you would just do two different exercises back to back with no break in between those two exercises.
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 almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org