What’s the secret?
It’s not how many calories you burn during the workout that matters.
It’s how many calories you burn after the workout that helps you burn the most fat.
Let’s put this into perspective.
Say you do one hour-long workout and burn a total of 450 calories during that session.
You think you’re doing pretty good, right? 450 calories is going to yield you a weight loss of almost a pound a week if you do this daily.
But this workout did little for your metabolic rate, so once you’re finished, your calorie burn returns back down to baseline.
Now let’s take a second person. This person does a 30 minute session that contains a different type of exercise – a more intense exercise that’s going to target an increase in your resting metabolic rate.
This person only burns 300 calories in that session since it’s only 30 minutes in length (but it is more intense, so they burn more per minute while doing it).
But that’s not where the real magic happens.
The real magic takes place when this workout causes you to burn 10 more calories per hour more than you normally would for 24 hours after the workout is completed.
Now, 10 calories per hour above baseline may not seem all that special, but let’s do the math.
Calorie burn during the workout = 300.
Calorie burn after the workout = 10 X 24 = 240
Total Calorie burn = 540
So now you have 540 calories versus 450 calories and you exercised half as long.
See the power in that?
This is how you need to structure your workouts.
And how do you do that?
=> Bodyweight exercises <=
The AWESOME thing about bodyweight exercises is the fact that by performing them, you are creating a form of intense interval training.
You do a set of exercises to maximum effort capacity and then add a brief rest immediately after.
Using just four exercises – squats, lunges, pull-ups, and push-ups, you can work almost every muscle group in the body, creating a highly effective full body fat loss and strengthening workout.
In doing so, you also prompt that increase in your resting metabolic rate that we just mentioned above because of the nature of the workout design.
One study recently published in the Metabolism journal noted this very thing.
When subjects performed one of two exercise training protocols, either an endurance training protocol or a high intensity interval training protocol, despite the fact that the endurance training protocol utilized over twice as much energy to perform the session (120.4MJ versus 57.9MJ), when corrected for the energy cost of training, the sum of the skinfold reduction after the training period indicated that the high intensity program was ninefold greater than the endurance training group.
What does this mean?
Working out using interval bodyweight training was WAY more effective than long-cardio workouts
== > Discover how to lose fat & build strength with bodyweight training
In the study above subjects lost 9X more total body fat by doing interval training versus endurance training.
So the results are clear. If you want fat loss, interval training should be the name of your game and there’s no better way to do interval training than through using bodyweight exercises.
If you are still stuck on the treadmill doing hour after hour of cardio training, it’s time to put an end to that.
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You will never look at a workout the same way again.