10 ways to boost calorie burn at the gym Fitness ModelsNutritionTraining MethodsWeight loss by admin - 13th March 202113th March 20210 Trick up your workout with these simple techniques to burn more fat at the gym. 1. Aim for 3-7 repsTo boost metabolism, you want fewer reps with heavier weights according to the Norwegian University of Sport and Physical Education. To maximise calorie burn after your workout (a.k.a. excess post-exercise oxygen consumption or EPOC), aim for three to seven reps. 2. Combine loadsWhile lifting heavy and slow optimises afterburn, there’s something to be said for lighter weights. While they won’t buy you free on-couch calorie burn, researchers at the College of New Jersey say lighter weights may burn more kJs in session. The smart money’s on splicing heavy and light sets – try heavy for three to seven reps and light for 10 to 20. If that’s too easy, do two sets of heavy, two sets of light. 3. Rest lessTo elevate calorie burn by around 50 per cent, reduce rest time between sets from three minutes to 30 seconds, suggest College of New Jersey researchers. 4. Go hard or go homeWhile controlled moves demand more energy than loose ones, don’t take that as a cue to move in slow-mo. Lifting with explosive movements will engage more fast-twitch muscle fibres, which chew through more fuel than their slow-twitch peers according to a study at Ball State University. Choose a weight about 30 per cent of your 1 rep max (1RM), which means one you can lift 15 to 35 times per exercise. Complete four to five sets comprising two fast sets of three to eight reps and two to three at normal speed. 5. Rock the beatFiring up your Soundcloud before you hit the treadmill is a secret fat-burn weapon. In a study presented to the National Strength and Conditioning Association, those who worked out to their favourite playlist logged greater intensity and fat loss. Listening to tunes correlated with significantly higher reps than silence. 6. Reverse chargesIf you usually tack resistance onto the end of a cardio workout, you’re cutting off your nose to spite your fat loss. Fix? Switch the order. According to Japanese researchers, doing resistance before cardio results in greater fat burn. Better news: assuming it’s high intensity, you can cut your cardio to 15 minutes, which is the window in which the burn is highest. 7. Short circuitTo really make your cardio work, chunk it into short stints at near-maximum exertion. Try high-intensity interval training (HIIT) at 90 per cent of your maximum heart rate (MHR) augmented by stints at walking pace. Most steady-state cardio demands 60 to 70 MHR. Try the 20/10 rule (sprint for 20 seconds, walk or jog for 10). 8. Take a breakHaven’t got the endurance to stay on the bike for 30 minutes? Not an excuse to not work out. In fact, one study found that breaking your cardio into 10-minute bursts broken by 20-minute rests resulted in greater fat burn and higher EPOC. 9. Delay the playCan’t fathom getting up at the crack of dawn? Good, because you’ll burn more calories per session after work. In a University of Wisconsin study, participants who exercised for half an hour between 5 and 7pm raised metabolic rate more than morning exercisers – as measured by post-workout calorie burn. End-of-day sessions also trumped lunchtime workouts. 10. Ring a bellKettlebells can add a serious calorie burn premium to a HIIT workout. The combination of weight load, heart rate elevation and whole-body movement makes kettlebells an all-in-one winner according to exercise physiologist Richard Garard. Try using them in eight 20-second intervals, aiming for maximum swings per round. By round five or six you should be flagging. WARNING: If you’re new to kettlebells, enlist a trainer for a single session to teach you proper form. These things can be dangerous. NEXT: How many calories are in your coffee? {nomultithumb} Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Fitness Amateur Of The Week: Jill Fortified Her Figure Physique! BodybuildingExercisesNutritionTraining MethodsWeight loss by cpegsw - 15th June 201715th June 20170 Vital StatsName: Jill DunnEmail: jill@eflownutriti…Location: MontanaAge: 29Height: 5’1″Weight: 100 lbs contest, 115 lbs offYears Competing: 3 yearsQHow did your fitnessjourney begin?I’ve always been athletic and was very involved in high school sports. After high school, life slowed down and I got out of shape. I didn’t lead a healthy lifestyle and ate poorly. I decided to make changes, got a gym membership, and quickly fell in love with working out. My friend was impressed with my drive in the gym and suggested that I compete because fitness came naturally to me. My first competition was in November 2010. I took third place and was instantly hooked on the competition life.What fitness regimen delivered the best results?I lift heavy six days per week. I train shoulders twice per week and glutes three times per week. I train abs 2-3 times per week in the offseason and increase the intensity during competition prep. For abs, I pick 3-4 different exercises and do four sets of each. I switch up exercises for variety. In the offseason, I do three HIIT cardio sessions per week that involve sprints or plyometrics. I increase the cardio as I get closer to a competition.My current program uses periodization. I used Jim Stopani’s Shortcut to Size as a guideline and tweaked it to fit my goals. I cycle different rep ranges weekly that include 12-15, 9-11, 6-8, and 3-5 reps.“I lift heavy six days per week.” Front Squats4 sets Glute/Ham Raise3 sets Weighted Step-Ups3 sets Front Lunges3 sets Glute Kickbacks3 sets Pull-Throughs3 sets HIIT Cardio30 minutes Bench Press4 sets Incline Dumbbell Press3 sets Pec Decks3 sets Smith Machine Press4 sets Dumbbell Shoulder Press3 sets Dumbbell Lateral Raise3 sets Dumbbell Front Raise3 sets Reverse Cable Flyes3 sets Cable Push-Downs3 sets Skull Crushers3 sets Dips3 sets Squats4 sets Leg Press3 sets Single-Leg Press3 sets Leg Extensions3 sets Single-Leg Extensions3 sets Jump Squats3 sets Weighted Step-Ups3 sets Weighted Walking Lunges3 sets HIIT Cardio30 minutes Wide-Grip Lat Pull-Downs4 sets Pull-Ups3 sets Straight-Arm Pull-Downs3 sets T-Bar Rows4 sets Barbell Rows3 sets Close-Grip Pull-Downs3 sets Barbell Curls3 sets Dumbbell Incline Curls3 sets Preacher Curls3 sets Romanian Deadlift4 sets Weighted Hyperextensions3 sets Stiff-Leg Deadlift4 sets Weighted Step-Ups3 sets Weighted Hip Thrusts3 sets Reverse Hyperextensions3 sets Weighted Walking Lunges3 sets Clean and Press4 sets Upright Rows3 sets Cable Lateral Raise3 sets Dumbbell Front Raise3 sets Dumbbell Reverse Flyes4 sets Barbell Rows3 sets HIIT Cardio30 minutesAmateurs Of The WeekBodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!What nutrition plan fueled your body?I eat clean year-round and stay away from sugar and processed foods. I’m currently in my offseason and stick to a 40 percent protein, 40 percent carbohydrate, and 20 percent fat ratio. I have one cheat meal per week. Egg1 egg Egg Whites4 whites Oatmeal1/3 cup Almonds1 ounce Chicken Breast3 ounces Brown Rice1/2 cup Broccoli1 cup Chicken Breast3 ounces Brown Rice1/2 cup Baby Spinach1 cup Banana1 banana Waxy Maize1 serving Optimum Gold Standard 100% Whey1 serving Unsweetened Almond Milk1/2 cup Egg Whites5 whites Sweet Potato2 ounces Optimum Gold Standard 100% Casein1 serving Almond Butter1 tablespoon Unsweetened Almond Milk1/2 cupWhat supplements gave you an edge? Multivitamins CLA L-Carnitine Fish Oil Cellucor C4 Extreme2 servings SciVation Xtend Waxy Maize Optimum Gold Standard 100% Whey Multivitamins Fish Oil Melatonin Optimum Gold Standard 100% Casein“The capabilities of the human body fascinate me.”What aspects about fitness fascinate you?The capabilities of the human body fascinate me. When I set a goal, watch changes occur, and build strength, I’m taken aback at the amazing process.What/Who motivates you to live a healthy lifestyle?I’m motivated to live healthy because of the way it makes me feel physically and mentally. I didn’t always live healthy. I’m now more energetic, happier, and motivated than ever. I love having a positive impact and inspiring others to live a healthy lifestyle.Where did you go for inspiration?I love seeing progress with each competition. I always take progress pictures and am fascinated at the changes that happen to my body. Seeing how far I came is motivating and makes me push harder. I have a great group of people in my life who are a source of support and inspiration.What are your future fitness plans?I plan to continue competing and working to attain my pro card. I’m currently in the offseason and am working to improve so I can transition from bikini to figure. My next competition will be in 2014. I want to become a full-time trainer and competition coach to inspire others.What is the most important fitness tip?Dieting is the key. Without a clean, proper diet, you will not see results from your hard work.Who is your favorite fitness competitor?Dana Linn Bailey represents beauty and strength. She’s strong and feminine. I love watching her on stage and look at her photos for motivation. She has an amazing physique and personality. She’s funny, humble, genuine, and always takes time for her fans.How did Bodybuilding.com help you reach your goals?Bodybuilding.com is where I get the majority of my supplements. I’ve been a BodySpace user for three years. It’s a good way to network and track progress. I enjoy the articles, recipes, and workouts. The exercise directory is an amazing tool. I go to Bodybuilding.com for new workout ideas and incorporate them into my program.Jill’s Top 5 Gym Tracks“Lux Aeterna” by Clint Mansell“Till I collapse” by Eminem“Not Afraid” by Eminem“Remember The Name” by Fort Minor“Levels” by AviciiCompetition History2013 WBFF Orlando Fitness Weekend – 4th Place Figure Short2012 WBFF Texas Championships October 2012 – 3rd Place Figure Short2012 NPC Big Sky Championships – 5th Place Bikini Short2010 NPC Northwest Championships – 3rd Place Bikini ShortThanksTo my sponsors, eFlow Nutrition and Max Out or Get Out Apparel, for the continuous support and belief in me. These companies are nothing short of amazing and I’m proud to represent them!About The AuthorAmateur Fitness Competitor Of The WeekVIEW AUTHOR PAGEYou could be our next Amateur Fitness Competitor Of The Week! This contest is open to both FITNESS and FIGURE competitors.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...