You've probably noticed that weight-loss progress often seems stuck at one speed -- slow. But it doesn't have to be that way. To increase the pace of your weight-loss program, perform intense and effective fat-burning workouts, which can help you to achieve insanely quick results. You'll need to remain dedicated and follow a healthy diet. Use a combination of strategies that encourage a high-intensity level and efficient calorie-burning.
Short Rest Periods
Short rest periods can make a dramatic difference in your weight-loss results. Keeping rest periods short -- less than one minute between sets -- will help you squeeze in more exercises in less time, producing a higher rate of calorie and fat burn. Shorter rest periods will enhance your the release of growth hormone, which encourages your body to burn stored fat for energy rather than carbohydrates.
By focusing on exercises with a high fat- and calorie-burning potential, you can create superior workouts. Compound exercises, or those that work multiple muscle groups, produce the highest rate of calorie burn because it takes a lot of energy to move so many muscles. The more muscles involved, the higher the rate of calorie burn and the bigger the fat-burning potential. Exercises such as the squat, deadlift and clean and press are ideal for fat-burning workouts.
Split Sessions for Cardio
If you want to get better fat-burning results from your cardio sessions in the same amount of time, split your session in half. Performing two split sessions rather than one long cardio session actually increased the rate of fat burned by participants in a study published in the February 2007 issue of the "Journal of Applied Physiology." Having a few hours of rest between sessions allows you to bring a high level of intensity into both workouts and can help you torch more fat with the same amount of total workout time.
Using heavy weights isn't just for packing on pounds of muscle. Putting more weight on the barbell can actually help you drop more weight and fat. A 2002 study in the journal "Medicine and Science in Sports and Exercise" found that a workout with heavy weights promotes a higher rate of post-exercise calorie burning than a session of the same total effort but with lighter weights. By creating a higher rate of calorie burning throughout the rest of the day, heavy-weight workouts can help you burn more fat and lose more weight than those involving lighter weights.
- CharlesPoliquin.com: Lose Weight For Summer: Top Five Training Tips For Optimal Body Composition
- Los Angeles Times: Twice the Pain, but Bigger Gain
- Journal of Applied Physiology: Enhancement of Fat Metabolism by Repeated Bouts of Moderate Endurance Exercise
- Medicine and Science in Sports and Exercise: Effects of Resistance Exercise Bouts of Different Intensities but Equal Work on EPOC
Brian Willett began writing in 2005. He has been published in the "Buffalo News," the "Daytona Times" and "Natural Muscle Magazine." Willett also writes for Bloginity.com and Bodybuilding.com. He is an American Council on Exercise-certified personal trainer and earned a Bachelor of Arts in journalism from the University of North Carolina.