It’s that time of year again where everyone either wants to work off some holiday weight or start transforming their bodies for the first 4 weeks until they realise it’s a bit more difficult than expected. Yes, it might be a bit more difficult than anticipated but it’s very possible to shed 8-10 kilograms in 2-3 months, with that said, here are a few tips and tricks you can implement to help burn a bit of extra subcutaneous tissue a.k.a. FAT!


Active rest is a method you can implement that can help you burn a few extra calories between sets and exercises, however, it might not feel like you are resting. After completing your normal set of a specific exercise, instead of looking in the mirror flexing or sneaking a peak at that hot guy lifting the whole rack, perform a moderate to high intensity exercise like jump squats, burpees, jump rope, box jumps, mountain climbers or even medicine ball slams for 30-60 seconds (which is approx. your required rest time between sets if you are looking to burn fat). This will allow your muscle to rest before jumping into the next set, while lifting your heart rate to help burn a few extra joules. Active rest is a method you can implement that can help you burn a few extra calories between sets and exercises, however, it might not feel like you are resting.


For most people Friday nights are cheat nights (not that it’s in the recommended diet plan). However, this technique is not a miracle worker but it will allow you to put some of those disgusting calories to use. Intense exercise can help change your metabolism on a cellular level and by doing so it means that you can almost get away with murder when you pig out, as your body will still be in a thermogenic state which will allow you to burn more calories a few hours after your workout.


What happens if your plan says 20 minutes of cardio? You end up doing 10 or 15 minutes because you are getting bored. Well, not only will pyramid style cardio keep you a little bit more mentally stimulated but it can also help you shed more calories. According to the Colorado State University this type of training can help you burn 200 extra calories per session. When on a stationary bike, try and pedal as fast as you can for intervals of 20, 30, 40, 50 and 60 seconds. Rest 60 seconds in between intervals.


Okay, by this we don’t mean an actual triathlon, but you can perform your own one right there in the gym. Jump on a bike and cycle for approx. 10 minutes at a moderate intensity, after than get on a treadmill and run 2 kilometres as fast as you can. Now jump on your bicycle and repeat 10 minutes of moderate cycling, lastly tackle the rowing machine and row 1km fast as possible. Not only will this be less boring but it will also help you burn 400 calories or more within 40-45 minutes.


In order to keep your heart rate pumping you need to keep your muscles working; you can do this by either incorporating supersets or having a look at lowering rest periods. When your main goal is losing weight, it’s essential to make sure you are not wasting time resting too much. Keeping your heart rate elevated will help you to burn more calories during a workout and will also cause a greater thermogenic effect which is ultimately what you are after.

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