As you know, exercise has a good effect on fat burning in addition to health. Any type of exercise can have an effect on fat burning, but if you use these ways in your workout plan, you can increase fat burning.
Why improving workout plan is important to burn more fat?
As we said in the article “weight loss without dieting“, one of the effective ways to increase fat burning in any situation is high-intensity training. But why does high-intensity training lead to increased fat burning?
The first reason is related to increased metabolism. Studies have shown that high-intensity exercise can increase resting metabolism and fat burning.
The second reason is related to muscle building. Usually, in some sports, intense training can lead to significant muscle building. Increasing muscle size also affects resting metabolism and fat burning.
Another reason for increasing fat burning with high intensity training is related to the changes that occur in the body during training. Acidification and increase of lactic acid etc. are among these changes. Our body has to try to return these changes to the normal state after training. For this reason, it needs more energy. Sometimes this energy comes from stored fat.
Ways to improve fat loss workout plan
In order to experience more fat burning with exercise, you must increase the intensity or volume of exercise. In the following, we will talk more about these ways.
Increase the duration of cardio
If you have cardio in your workout plan, you can increase the duration of that. As we said in the article “the best cardio for weight loss“, Jumping jack, cycling, Jump squat, running, brisk walking, etc. are among these exercises. For example, if you used to train for an hour in each training session, from now on, if you have the conditions, train for 75 minutes with the same intensity as before. In this method, it is better to increase the duration of the exercise with the previous intensity.
Increase the intensity of cardio
Another way to increase fat burning in your workout plan is to increase the intensity of cardio. This method is slightly different from the previous method. In the previous method, you increased the duration of the exercise with constant intensity. But in this method, you keep the duration of cardio constant but increase the intensity of the training.
For example, if you used to brisk walking for an hour, from now on, add jogging or increase the speed of your walk for about 10 to 15 minutes.
One of the most effective ways to increase cardio intensity is interval. As we said in the article “interval vs. endurance training“, interval training increases fat burning by about 28%. This type of training is where you train at a high intensity for a short period of time, then rest or reduce the intensity of the training for a period of time. For example, you do jump sqaut for 20 seconds and then rest for 40 seconds. You can repeat this between 6 and 12 times.
Train to failure
It doesn’t matter what sport you choose, if you want to experience the most fat burning with exercise you need to train to failure. Training to failure can lead to increased metabolism, increased lipolysis, increased muscle mass, etc.
Be careful that training to failure is not suitable for everyone. If you are a beginner or have a special injury, it is better to consult with a specialist before choosing this method. But if you are healthy and have physical ability, this method can help burn fat in the best way.
Build more muscle
As we said at the beginning of this article, building muscle can lead to increased fat burning by increasing metabolism. Resistance training is the best way to build muscle. Exercises such as body weight training, weight and machine training, etc. are among your choices for building muscle. Of course, you should eat enough protein in your diet so that you can experience better muscle building and fat burning.
Use High intensity training system in your weight training workout
In resistance training, a series of safe and scientific training systems have been proposed to increase muscle building and fat burning. These training systems can significantly increase fat burning. Super set, tri set, giant set, drop set, etc. are among these training systems.
Note: To use these training systems, you must be physically fit. This type of training system is not recommended for training experience of less than 3 months. For a safe conclusion, it is better to consult a coach or specialist.
Use heavier weights
Most people think that they should use light weights and high repetitions to burn fat, but this is not true. Training with heavy weights and low or moderate repetitions can also help burn fat. As we said in the article “high reps vs. low reps for better fat loss“, it is better to focus on heavier weights to burn more fat. In this situation, you can increase your physical fitness and fat burning more effectively.