This is how you burn even more calories during exercise
1. Don’t take long breaks
To get the most out of your training, you should heed the following tip: The more calories you want to burn, the longer your heart rate should stay elevated. In practice, this means: going full throttle during training, not planning too long breaks between individual exercises, and not allowing yourself too much time to catch your breath.
Important: Always listen to your body signals. If you feel dizzy or nauseous during your training, you urgently need to reduce the intensity of your training.
2. Trust the afterburn effect
Have you ever heard of the so-called afterburn effect? This indicates that you burn more calories even after exercising, about 10 percent of your total caloric expenditure. The more intense the training session, the greater the afterburn effect. Strength training in particular provides the greatest afterburn effect, especially high-intensity interval training (HIIT), which increases your heart rate and burns a lot of calories.
3. Build muscle
Muscles are not only beautiful to look at, but also increase your basic consumption, because muscles need energy and this in turn burns calories. In order for your muscles to grow, you need to focus primarily on weight training. However, the right diet and sufficient regeneration are also crucial for building your muscles.
>> You can find more tips to build muscle in our article “How to train successfully: 6 tips to build muscle”
4. Use large muscle groups
Another tip when it comes to building muscle: To increase your calorie intake, you need to focus on the largest muscle groups in your workout. These can be ideally trained, for example, with exercises such as squats, deadlifts, pull-ups or overhead presses.
5. Provide variety in training
In order for your muscles to develop further, they constantly need new training stimuli. Therefore, incorporate new exercises into your training and increase the intensity. For example, if your focus is building strength, you should always include resistance sessions and vice versa. The breath of fresh air in your training routine not only ensures more fun, but also automatically activates more muscle groups.
Myth or truth about fitness: does fasting burn more fat?
For our body to be efficient, it needs energy. You can call on different memories. The first is the phosphate tank, which runs out in a few seconds. Then it uses the glycogen reserve, that is, carbohydrates. If this is also empty, fat and protein reserves follow. So what happens if we exercise on an empty stomach in the morning? Our carbohydrate stores are empty and our body draws energy from fat stores. The result: fat metabolism is properly stimulated, which can promote weight loss. But: if you eat more calories than you can burn during the day, training on an empty stomach won’t help either. Also, because your glycogen stores are depleted, you can’t regain your peak performance, which you need for effective strength training.