As many of you know, the key to fat loss it to burn more calories than you eat. Depending on how much fat you have to lose, you’re aim should be to lose 1 – 2lbs of fat per week. The more overweight an individual is the easier it will be to lose fat; therefore, very overweight people may lose more than 2lbs of fat per week and people who don’t have much fat to lose may lose less than 1lb of fat per week. No matter where you fit along this spectrum the key is consistency!!
There are 168 hours in a week (7 x 24). If you exercise for 1 hour every day that is still only 7 hours of activity relative to the other 161 hours of the week. Wouldn’t it be nice if you could continue to burn large amounts of calories for those 161 hours? Here’s how!
Your daily caloric intake is everything you eat and drink other than water.
Your daily caloric output comes from a combination of things:
- Resting metabolism: the energy it takes for your body to maintain itself at rest.
- Daily activities: everything you do in a day outside of structured exercise; including work, chores, hobbies and interests.
- Exercise: your structured fitness for the day.
To boost your resting metabolism, add muscle to your body. Muscle is a very metabolic tissue and will burn calories at rest just to maintain itself.
To increase your daily activities, do just that! Find things that you enjoy and that get your heart pumping at least a little more than at rest. Anytime spent doing anything more than resting will help you burn more calories. So get out there and have some active fun!
Eat more often! The process of digestion requires energy, so if you eat the same amount of total daily calories in 6 small meals rather than 3 large ones you will spend more time that day digesting and thereby burning calories. Don’t forget to stay hydrated!
To make the most of your exercise time you want what you do in the gym to carry over to burning calories outside the gym. If you work out with high intensity you will need to recover. The process of recovery burns calories all day long for up to 72 hours, so definitely until your next workout! Therefore, once you’ve decided to dedicate some time to a work out make it count, work hard!
Some of the best examples of high intensity training are:
- Interval training
- Resistance training with weights that are greater than 50% of your 1 rep max.
- Working with a proper volume illustrated by Prelipin’s Table.
- Plyometric training
- Circuit training that incorporates significant volume. Volume = load x reps.