Do you feel that while you go reverently to the gym you do not see the results you want? With the following tips you will burn more calories during your gym workout.
1. Try the heavy weights
Lifting weights, let alone a little heavier than you are used to, makes a big difference in the calories you burn after an hour in the gym, while achieving better definition. Heavy weights increase the power and strength of your muscles without significantly adding bulk or size, especially for women. This means that everyday physical tasks get easier, and consistent training will increase the amount of weight you can lift. You’ll look stronger, too.
2. Use your upper body in cardio
It is possible that your usual cardio routine does not allow you to use your upper body strongly. As a result, you do not burn as many calories as you can and you disproportionately exercise your body. Try to include the upper part of your body in cardio, using machines like the elliptical or other techniques.
3. Choose a more intense program
Intense exercise may not be fun at first, but once your body gets used to it and your fitness improves, you can upgrade your schedule, eventually achieving much more impressive results. Do it gradually and you will see a difference soon.
4. Do complex exercises
You usually try to get perfect abs, but it is equally important to do more complex exercises that will help balance the strengthening of the various muscle groups, such as those of the back. Complex exercises work multiple muscle groups at the same time. For example, a squat is a complex exercise that works the quadriceps, glutes, and calves.
You can also do compound exercises that combine two exercises into one move to target even more muscles (for example, a lunge with a bicep curl).
5. Take care of your spine
Unfortunately, for most of us our core muscles are rarely used enough during everyday activities. These muscles need to be toned through specific, targeted exercises. Check with your doctor, physical therapist, or other health professional to learn which exercises may be appropriate for you. The treadmill may be enough to strengthen your spine bones, but your hips need more support. To achieve this, increase the incline of the treadmill by 7% for 3 minutes and then bring it back for 5 minutes and continue with these rotations for 40 minutes.
6. Use only one foot
Most of the time when you exercise on a foot machine you tend to use both feet together. But this can cause muscle imbalances in your body, because when we use both legs to do an exercise the strongest leg ends up doing all the work. Use lighter weights and do a set with only your weakest side, which is usually the left. Then change sides and do another set.
7. Stretch
All adults should do stretching at least 3 times a week starting first from the front of the body. This must be observed, because if the front of the body is tight, it is not easy to stretch the back. If you are in a hurry, remember that even 2 stretches at the end of your program are very important and make a difference. Stretching may not be the most exciting part of working out, but doing flexibility work is just as important for a well-rounded fitness routine as strength and cardio work. Incorporating some stretching exercises into your workout schedule will help you improve flexibility, reduce tightness, and ultimately, make your workouts more efficient and safe.
8. Change direction
Most of the time when you use the treadmill, the elliptical or the bike, you move forward. But when you change direction, as your body is not used to it, your heart rate will increase and you will start burning more calories.