Would you like to lose weight? Have you started exercising to lose weight? If you want to boost the results of your exercise routines, we have some tricks that will help you burn more calories when you train . But let's be clear from the start: effortless weight loss is not possible . "It is important to note that there are no magic formulas to burn calories . The energy deficit is what will create the weight loss, success will be achieved by playing with the variables volume and intensity when exercising", explains Javier Hurtado, coach of the Metropolitan gym chain.
If you really want to lose weight, you will have to bet on a balanced diet and you will have to be consistent with sports. And if you add to these two factors these habits that we are going to tell you about next, the results will surprise you!
Would you like to lose weight? Have you started exercising to lose weight? If you want to boost the results of your exercise routines, we have some tricks that will help you burn more calories when you train . But let's be clear from the start: effortless weight loss is not possible . "It is important to note that there are no magic formulas to burn calories . The energy deficit is what will create the weight loss, success will be achieved by playing with the variables volume and intensity when exercising", explains Javier Hurtado, coach of the Metropolitan gym chain.
If you really want to lose weight, you will have to bet on a balanced diet and you will have to be consistent with sports. And if you add to these two factors these habits that we are going to tell you about next, the results will surprise you!
Low and high intensity exercises
Low and high intensity exercises
" Sessions at low intensity with a longer duration and high intensity sessions of shorter duration combined will be in charge of achieving the objective ", explains Javier Hurtado. Why? The expert points out that longer sessions serve as a basis to optimize and improve the mechanisms by which energy is obtained from fats, while higher intensity workouts are focused on the destruction of fats to regain balance in the body (sessions of high caloric expenditure). It's all about balance!
Concurrent training: resistance and strength exercises
Concurrent training: resistance and strength exercises
If you don't know what we're talking about, don't worry! We did not know what it was either … This method consists of doing resistance and strength exercises in the same training. "Mix between the strength exercises some exercises of a more cardiovascular character of less intensity to be able to increase caloric expenditure", Javier recommends.
"For example, in a circuit of five strength exercises, you can put a station at the end of each lap of 1 km running," he adds and emphasizes that we should opt for cardiovascular work of between three and five minutes that does not involve much intensity so that a muscle rest can be done for the next lap of the circuit.
And if going for a run bores you, dare to dance!
Have you already tried HIIT?
Have you already tried HIIT?
It is advisable to choose routines that are high intensity , such as HIIT. Yes, we know it is difficult but the effort is worth it. Trust us!
"The benefit of high intensity training is not only given by the 20 or 30 minutes that it lasts in itself, but also by the effect of oxygen consumption after it . Moderate to high intensity training has been shown to produce a higher elevation of basal metabolism (what our body consumes to survive) than low intensity ". This translates into greater daily energy consumption and, led by a good diet, generates a decrease in our percentage of body fat .
So that you don't get bored doing the same thing all the time, look for different HIIT routines.
Include training in your agenda
Include training in your agenda
"If we train once in a while, do it reluctantly or do not take it seriously, we will hardly see results," warns the coach. Do you like to have everything organized and do you plan every aspect of your day? "Write it down in your daily schedule and do at least 30 minutes of daily activity. It is proven that any physical activity we do will burn calories, to a greater or lesser extent," he explains. And if you've already signed it up, you won't be able to get away!
And if you don't have a pretty calendar, download our template for the month of June!
Do you exercise and don't lose weight? Be careful with the food!
Do you exercise and don't lose weight? Be careful with the food!
Things as they are: we cannot neglect food if we want to see results. "In weight loss, the energy balance rules . A diet with an energy deficit will cause us to lose weight", Hurtado points out and warns that we have to be careful, since lowering the amount of what we eat lowers performance and the ability to our body. The solution? Go to a nutritionist for advice. "It is important to eat a balanced diet and be able to eat normally, combining it with training. You simply have to eat according to your needs, that is, for low intensity work, you do not need to eat the same as for high intensity work ", he explains and adds that the proper use and management of carbohydrates in these cases is important, since the greater the presence of them, the greater the intensity that we can perform.
Of course, you will have to forget about hamburgers with an extra cheese and pizzas for dinner … You can always choose your favorite food, but in a 100% guilt-free version.
Hello burpees and jumping jacks!
Hello burpees and jumping jacks!
Do very complex exercises scare you? Do not worry! "There are exercises that are complicated at a technical or coordinative level or that produce too much fatigue for the time it takes to develop them, such as working with battlerope or sprints, " explains the expert.
"The fatigue that they are going to create in the session will limit the intensity and duration of the session, so if you want to spend more calories, you need to select the exercises that have a good fatigue-duration ratio , such as burpees , jumping jacks, skipping or mountain climber . Choose exercises that you can do at least at a good intensity for 60 seconds, "he adds.
Don't miss out on this exercise routine to do at home using only your body.
Heats up well ALWAYS
Heats up well ALWAYS
Do you have to stretch before exercising? The answer is yes. "A good warm-up will cause your body to be prepared to go from submaximal intensity without limitations, apart from placing your heart rate and your respiratory rate at higher energy consumption values. If there is no good warm-up, the perception of intensity is bad and, in general, a work of 70-80% we will perceive as a maximum work without really being it, "he warns.
Take a look at this quick exercise routine to do every morning, and it won't take you more than 7 minutes.
Train with your head
Train with your head
"We should all forget the phrase no pain, no gain (no pain, no reward)," explains Javier Hurtado. "In the end, smart training is the one that will make you progress. Training without a head will only fatigue you without any significant improvement," he concludes.
And if after reading this you have a huge desire to do sports, do not miss our exercise routines, tips and tricks to make the most of your time on the move.
