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Title : Weight Loss For Women: 12 Ways to Burn More Calories During ANY Workout - Catherine's Blog
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Weight Loss For Women: 12 Ways to Burn More Calories During ANY Workout - Catherine's Blog

12 Ways to Burn More Calories During ANY Workout

Calorie torching on-fleek.

BY LAUREN DEL TURCO 

When you're trying to drop pounds, your workouts aren�t just a great way to blow off steam after a tough day; they're also a key part of reaching your goal weight. So what�s going to give you the most bang for your calorie-burning buck?

As it turns out, a weight-loss-friendly exercise regimen combines cardio and strength training, says Josh Kernen, C.S.C.S., co-owner of Bridgetown Physical Therapy and Training Studio in Portland, Oregon. But because you've got goals to reach, we asked the experts how you can make the most of every move�and machine�at the gym so you can max out your calorie burn.

1. Avoid Zombie Mode with Intervals

Whether you get your cardio fix by hopping on the elliptical, treadmill, or strength training, try going for a positive work-to-rest ratio, says Mike Wunsch, C.S.C.S., coach at Results Fitness in Newhall, California.. That means working at 80 to 90 percent of your maximum heart rate for 30 seconds and resting for 30 seconds at 70 percent of your max heart rate. (Use the sensors on the cardio machine or a wearable monitor to check in on your beats per minute.) When you train at a steady pace, you often put in a medium amount of effort in order to pace yourself through your workout. But when you use intervals, your heart rate goes much higher and spikes your calorie burn.

2. Limit Your Rest

Since burning calories is all about keeping your heart rate up, long rest periods are not your friend. Try to catch your breath during a 30- to 60-second break, says Kernen. Set a timer on your phone so you know exactly when it's time to push it again.

3. Don�t Use the Machine's Pre-Set �Weight-Loss� Program

The programs on cardio machines can take the guesswork out of your sweat session, but choose your program wisely. The �weight-loss� or �fat-loss� programs keep your heart rate at around 55 percent of your max, while the cardio program keeps your heart rate at around 75 of your max, says Kernen. That could be the difference between burning 200 calories or 400 calories, he says. The higher your heart rate, the more oxygen your body uses, and the more calories you burn. 

4. Hit the Hills

Sprinting isn�t the only way to get your heart rate up on the hamster wheel. Try increasing the incline on the treadmill between three and five percent instead of the cranking up the speed, says Kernen. The higher the incline, the more calories you�ll burn, even without going any faster. Plus, by taking your incline up a notch, you engage different muscles than you do on a flat road, which adds an extra challenge. As you get comfortable walking (keeping the speed below four mph) or jogging (with your speed between five and six mph) at that incline, you can gradually increase it. But look out for signs that you have the machine set too steep, he says. If you need to hold onto the treadmill, notice you�re falling farther back on the belt, or feel like you�re leaning too far forward, you need to bring the incline down a bit.

5. Stop Being Basic

You could slow the treadmill down to a brisk walk during your rest intervals�or you could try taking your speed way down (like between one and two mph) and performing walking lunges. Since lunging requires your quads, glutes, and lower back to exert much more force than they would while walking, you'll burn more energy during your break, says Kernan. 

6. Engage Your Arms

If you�re just resting your hands on the elliptical handles, your only working your lower body. But by pushing and pulling them with every stride, your muscles will suck more oxygen out of your blood stream, which forces your cardiovascular system to use more energy, says Wunsch. That means you�ll crush more calories.

7. Make Your Legs Multitask

When you vary the incline and the stride directions on the elliptical, you use different muscles. So while some muscles work, others rest. That allows you to exercise at a higher intensity for longer, which, you guessed it, helps crush calories, says Kernen. In the flat position, your quads do most of the work, he says. And in the max incline position, your glutes and calves take charge. To get the most out of this machine, alternate between the flat position and the max incline. Then, to get your hamstrings in on the action, add intervals of backward strides.  

8. Check Your Pedaling Form

A lot of people just push down on the pedals and don�t think about the upstroke. But when you focus on pulling the pedals up, too, you engage your hip flexors, which are typically neglected, he says. By focusing on the pulling and pushing motion, you'll involve more muscles and also be able to cycle faster. (By now you probably know that the more muscles you use, the harder your heart has to work to transport oxygen to them, and�voila�you burn more calories.)

9. Get On Your Feet

The easiest way to work more leg muscles and use more energy on the bike is to stand up. When you sit down and pedal away, your quads do most of the work, but when you get up, you activate your calves and core, as well. 

10. Don�t Latch onto the Hand Rails

Remember what we said about the treadmill? The same goes for the stair-stepper. If you use your arms to hold yourself up, it makes climbing easier because your legs aren't doing the work they should be. That means the machine thinks you're putting in more effort than you are�and you burn fewer calories than that blinking screen estimates, he says. Bend your elbows, and just rest your fingertips on the handrail. Don�t put any weight in your hands, he says.

11. Use Supersets

Instead of resting between sets of moves, perform exercises that work different muscle groups back-to-back. This way, your lower-body muscles will have a chance to recover while your upper-body muscles will keep chugging along. And since you�re never coming to a standstill, your heart rate stays in the calorie-burning zone, he says. So if you�re going to do three sets of 10 deadlifts and three sets of 10 pushups, do 10 deadlifts, then 10 pushups, and repeat,� says Wunsch. You�ll make your workout much more efficient.

12. Trade Machines for Compound Movements

If you�re looking to kick your own butt, using resistance machines won�t quite do it for you. When you sit on a machine, your glutes aren�t activated, your hips get tight, and only one muscle is working at a time, says Wunsch. Swap out the machines for exercises that get as many joints moving as possible, like the squat to press or lunge to bicep curl. Those moves engage your core, improve your balance, and strengthen more than one muscle group.

Source & Credit By:

http://www.womenshealthmag.com/weight-loss/how-to-burn-more-calories-during-a-workout/while-strength-training

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