Add one or more of these to increase the intesity of your training, burning more energy and speeding up your results.
1. Pair
exercises together. Instead of doing one exercise, then moving to the next,
use the rest breaks of the first lift to do a second exercise for an unrelated
body part. Getting more work done in less time will burn more energy.
2. Add more
resistance. If the weight that is being used for a given exercise is not
increasing over time, it will not provide the same stimulus that it once did.
Only when the exercise is tough enough to force the body to adapt will the exercise
burn the maximum amount of calories.
3. Reduce
rest breaks. If rest breaks have always been two minutes between sets, cut
30 seconds. Not only does this make the workout harder, more total work can be
done in the same amount of time.
4. Lift
before cardio. Getting tired from conditioning will negatively affect the
performance of lifting. The bigger lifts that produce a bigger effect on the
body often require good technique to be done safely. When tired not only will
less weight be used, it is less likely to be done correctly.
5. Move
Faster.
Add sprinting, jumping, or throwing. These exercises use the biggest muscle
fibers. Because of their size, these fibers can burn a tremendous amount of
energy. These fast movements should be done after a good warm-up, but before
any lifting for maximum effect.
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