Good Lifestyle

"If you do the same workout all the time, you will not be progressing," says Dan Roberts, Celebrity Coach and Creator ofX Methodology. "The key to losing weight is to exercise intelligently and really question your body every time you hit the gym. »

If you really want to start to see these books melt, try these high-intensity training sessions, Jim White's compliments, ACSM Health Fitness Instructor, Professional Dietitist and owner ofJim White Fitness & Nutrition Studios. They are incredibly difficult, but not crazy (or "alienation mental").

On the basis of the same principles as HIIT, Tabata uses high intensity movements, but follows a specific calendar, while HIIT drive sessions can vary considerably in that the length and amount of time you spend perform your high intensity movements. Tabata uses cardio-and-centered exercises such as high knees, traction, mountaineers and burpees to get your heart rate. "Tabata is set as 20 seconds of exercise, followed by 10 seconds of rest, repeated 8 times. As a general rule, at the end of the first round (after the 8 repetitions), a longer period of rest is given, then another round is started for a total of 20 minutes, "explains White. "Tabata can be done one to three times a week depending on your current fitness level. I would not recommend like the only type of training you do, or the workout you do every day, but throw it in at least once a week is a great way of calories from the torch and confuse the body of some routine, it is used for, "he adds.

What you will get: A total body workout for less time it takes to watch an episode of your favorite sitcom - that will not be short-on on thecalorie. Those who work with Tabata burn an average of 15 calories per minute during the 20-minute workout, according to research.

Short for "high intensity intervals training",Hiit implies high high intensity exercise bursts such as sprints or squat jumps followed by longer low-intensity phase that White calls "active recovery". And, because the high intensity phase is measured by the effort instead of weight or duration, it is an exercise value by keeping your schedule. As your physical condition improves, so what you will define 80% - the amount of the effort requested in this short gusts of intensity. It is a workout that evolves with you. Since HIIT requires a lot of energy and, therefore, longer periods of rest, white suggests incorporating a hiit cardio session in your workout of a workout twice a week.

What you will get: "The main point of HIIT is" EPOC excessive post-oxygen consumption. In other words, 24 hours after your workout, yourmetabolism is still packing, "says-white even better:. Hiit burns a lot of calories in a short period of time, making it perfect for the days you are pressed by time.

Forget the treadmill and elliptical tread; The stepper can help you get out of your training tray and send your body inFAT COMBUSTION Mode almost instantly. "It hires the legs and the glutes in a different way from the one running. It is rare that you see people climbing staircase as their typical workout, which is why it torches even more calories. Good and due form is a necessity to avoid injury, however. Maintain a good posture and Forgo holding the ramp truly the intensity ", says White.

What you will get: Muscular confusion and therefore a burning more calories. Wheel pads and elliptic bikes tend to be the most popular equipment parts in the gym because we are used to them and the movements they need. It's easy for your body to get used to the treadmill andelliptical; Since the forces stepper your muscles to work in another way, your body must work stronger and, therefore, burn more calories. According to White, a 150-pound person can burn 131 calories in just 15 minutes on step-by-step.

Soulcycle, crank and flywheel are not just connected to training, high-intensity cardio sessions will beburn fat And have you dripping with sweat. While prices can be a little steep, it is useful to take on a class because it is much harder to get the same results by jumping on the stationary bike solo. "When engaged in a class, you are less inclined to quit," White explains, adding: "Instructor tends to motivate them to work at higher intensities, which leads to an increase in calories burned. »

What you will get:A serious workout that will seriously sweat you - and burn calories to match. "A 150-pound person can burn up to 700 calories in an hour spinning class working at a moderate and high intensity," says White.

You can sit, but your body is in motion with this workout. "Talk about a total body workout! The rowing goes through both the top of the body and the lower body, and is an incredible cardiovascular workout," says White. If you are a little uncomfortable approaching the crawling machine, most gymnasiums and studios now incorporate this machine into training courses. Enter one to familiarize yourself with this machine using a pro. Chances are that it's the least used at your gym, but it will require your body to use more energy and different muscles than the treadmill or elliptical.

What you will get: A corporal workout that will have your heart rate and your body moving in a new and interesting way. "A 125-pound person can burn 510 calories per hour of motionless rowing", says White.

TRX stands for "Total body resistance exercise" and you'd better believe it will work all your body. The configuration is very minimal, composed of two straps that hang from a raised place with curls for hands or feet. It uses your own body weight as resistance instead of traditional weight or machinery. Do not be frightened by the unique configuration; People from all fitness levels can use it. Although it is possible to buy a kit for your home, it is best to try TRX with a coach or in a class setting to harvest the largest number of services when you start.

What you will get: "Research supports who adding training to resistance to your regularityexercise program Help with weight loss because it supports muscle growth and more calorie muscle burns than fat and help reduce overall body fat, "says White. An hour trx class can burn anywhere between 360 and 530 calories.

Break your racket! Whipping that the ball around will really search you in a very good shape. When it comes to staying on track with your workouts, White says everything is about variety, and a tennis game with a friend can help you get out of the workout. "Play singles rather than doubling to increase even more fat burns", "he adds.

What you will get: "A 160-pound person can burn 580 calories in an hour tennis game - it's a lot more than an hour elliptical session, which will burn about 365 calories," says White. In addition, tennis implies a lot of short and intensesprints On the ground, which not only go up the fat burns, but also improves your agility and coordination.

The workouts that will burn the biggest are those who make two simple things: you make your whole body work and combine both cardio andStrength training. "Boxing is the cream of culture, when it comes to a total body workout and burning calories. This requires strength, power andendurance. When you throw a hook, it takes a serious power and strength. To maintain a combination of punching - for example, Jab, hook, uppercut - requires endurance for a period of time, resulting in excellent cardio endurance training. What he goes is, in order to maintain all this activity, you have to burn a lot of calories, "says White. Do not be intimidated by boxing - classes can accommodate all levels. You do not have to be rocky to get a hard body with this workout; Your best combination one-two at any fitness level will drop your fat burns.

What you will get: "The high intensity impact and fast speed mixture fires metabolism and significantly increases heart rate," says White. If you can stimulate your metabolism like this, your body will burn calories more efficiently and will result in morefast weight loss If you are consistent with the workouts.

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