There are a LOT of factors that determine your current weight, and how easy it is for you to lose fat.
Your basal metabolic rate (the rate at which your body uses energy at rest), your natural body signals (your appetite and how / when you feel hungry and full), emotions, access to food, time constraints, etc. …
BUT … at the end of the day … despite what the “experts” say … the old calories in VS. calories out battle STILL matters … A LOT.
If you’re frustrated with your progress, one thing you can do is simply focus on burning more calories.
This can make a HUGE difference. Using any of the strategies in this email will help. Use them ALL and you’ll see a significant increased calorie expenditure … and that could be just what your body needs to start burning fat and making progress again!
Here are 4 tips to burn more calories …
1 – Use compound movements in superset or circuit fashion
Things like KB swings, pull ups, body rows, squats, lunges, push ups … these should be the staple of your workout programming if you’re looking to burn a lot of calories.
And when you superset or circuit them in “non-competing” fashion, it will help you burn even more calories in a single workout, because you’ll get more done in less time, AND be able to give each move your best effort.
2 – Use density training
Density training is when you do as many reps as possible in a certain time frame.
A simple example:
Do as many rounds as you can in 7 minutes of:
– 12 kettlebell swings
– 5 burpees
Over time, the idea is to aim for more reps than your last workout. That means you work your muscles more, causing more muscle damage. And that means more calorie-burning after your workout ends, while you’re sitting on the couch.
3 – Stay active
Making simple changes in your everyday routine is bonus calories being burned. This can REALLY add up if you make an effort. So on your off days, take a brisk walk, work on your flexibility and mobility, play with your kids. There are endless ways to stay active.
4 – Shorten your rest periods
Going from 45 seconds of rest to 30 seconds of rest is a big deal believe it or not. Most people don’t carefully track their rest periods … but if you want to take your workouts (and results) to the next level, you SHOULD.
By this one little tweak, you’ll burn more calories (and in less time) with your workouts – because you’ll be getting a lot more done over the course of your 30 or 45 minute training session!
So there you have four simple ways to burn more calories every day, and kick your fat loss efforts into overdrive (without changing your diet!).
And – if you like this concept of burning more calories – and you’re a little crazy – click HERE to see a workout where you can burn up to 1,000 in a SINGLE SESSION.
Thanks, and talk soon -