Burn More Fat After Each Workout To Lose Weight Fast!
Posted Sep 07 2008 8:36pm
Eating well and exercising regularly are the basic keys to losing weight and feeling better overall, but there are some tricks of the trade that good personal trainers use to really melt the fat off their clients and build their customer base rapidly. One of these great tricks is to finish each workout off with a HIIT finisher. HIIT stands for High Intensity Interval Training, and is extremely effective for burning fat. The other benefit to HIIT training is that it takes very little time, 10-20 minutes of work will result in elevating your metabolism for 24 hours!
The faster your metabolism is the more fat your will burn so it's time you started doing HIIT finishers yourself! Here is the basic premise, sprint for a period of time, then rest for a period of time and repeat to exhaustion. Sprinting hard and pushing yourself into oxygen debt is the real keep to getting that metabolism elevated long term.
To start, pick an exercise, in this case we will use a skipping rope. This is to be done after a training session or after a warm-up as it will be too difficult to start from cold. Get going on the jump rope easily, then go as hard as you can for 30 seconds, you should be totally sprinting during this portion. At 30 seconds, go super light for a predetermined time (10 seconds to one minute depending on your fitness levels). After the rest period sprint again. Repeat this sprint and rest process for as many times as possible. Try to work up to a 20 minute total session and then focus on decreasing the rest periods.
You can use a stationary bike, a treadmill, a rower, an elliptical, a kettlebell, stairs, a track or pretty much anything to do HIIT finishers. I do them after pretty much every workout, usually hitting the stair case in the gym. I just sprint up the stairs and jog down them and repeat until I can't run up the stairs anymore! At home, I will use kettlebell swings as a finisher, usually keeping some kind of timed work rest ratio or using reps to count the work period.
Finishers are great after a workout, but if you are pressed for time, simply warm-up and then go after it! Don't think that you need 1-2 hours to do a proper workout. A quick and brutal training session is a great way to elevate the metabolism without elevating cortisol (stress hormone) caused by long workouts.
At any rate, finishers will send you metabolism through the roof so don't be surprised if you find yourself hot and hungry two hours after a workout. That means you did well so go eat some nutritious food and feel good about the work you did!