10 quick ways to…Expend calories at the gym.

Want to burn the most calories in the shortest period of time when you hit the gym? By now you should know that losing weight generally requires eating less and exercising more. but that doesn’t mean that there aren’t tricks to make dropping pounds less work on your part. Here are some tips to not only raise your calorie burning potential, but also make you lose weight and shape your body in less time.

1. Introduce functional training in your routine: this form of training is useful whether you are an athlete or a recreational exerciser. This involves moving in multidimensional planes thereby engaging several muscle groups at the same time for example a walking lunge with a lateral raise of the leg these repetitions are best when done at slightly greater pace than regular resistance training to optimize calorie burn.
2. Train larger muscle groups :
Larger muscles like the chest back legs and abs help expend more calories during the workout but make sure you work with high reps and low weight one week and low reps and heavy weight the next to allow them to recover and avoid plateau..
3 Train like an athlete:
Perform exercises like athletes do include polymetrics, agility training ,sprints and drills to keep your heart rate up through the session.
4. Cross training:
Break up your time on the cardio into two or more sessions of 10-15 minutes with one of the cardio being a couple of dashes of sprints with varying intensities while you include strength training in between.
5. Breath heavy and break a sweat:
The cardio you choose should make you breath heavily but not get you out of breath. Dance aerobics, running, boxing and stair climbing are considered the best in that order.
6. Keep your heart rate up :
Most people make the mistake of going into a running or cardio-program within the first 3 minutes of their training which is a wrong thing to do the body prepares itself to adapt to calorie burning by raising its core body temperature and supplying oxygenated blood to all its extremities in the first 10 minutes after which is when effective calorie burning happens but it’s important not to allow the heart rate to drop once you bring it up even during resistance training.
7. Take supplements:
This concept unfortunately is not very popular in our country
Various supplements like fat burners, ginseng and the B vitamins increase your energy and in turn increase your efforts in the gym to expend more calories but take them half hour before workout with plenty of water.
8. Jumping jacks :
This is a secret to getting lean which a lot of people don’t employ make sure you insert a bout of jumping every now and then in-between training sessions to elevate the heart rate but make sure you don’t do too many repetitions at the same time.
9. Challenge yourself :
Increase on your effort levels with your cardio with respect to time and speed. also increase on the weights you lift challenging yourself a little more every week if you are able to push your weights conveniently chances are you are not burning enough.
10 . Interval training:
This is by far the most effective and popular ways to train combining all the tips of the above. It involves short fast bursts of intense training with a short duration of active recovery in-between to allow one to continue to burn as intensely while you recover making sure the heart rate always remains within the target zone (60-85% of the maximum heart rate).

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