Your energy expenditure is constant and does not stop even when you are sleeping or at rest. It is a natural process that your basal metabolism takes care of but you should know that there are simple ways to increase that caloric expenditure. If you want to burn calories at an increased rate in each workout, put into practice these tricks that cover different aspects, from the diet prior to exercise, of the way you train. They will surprise you so keep these in mind in your efforts.
Most people are interested in eliminating more calories in each session, especially if your goal is to lose weight and control it. As you exercise, your body obtains the energy it needs from the food you have eaten and also from your glycogen stores and accumulated fat. This perfect mechanism means that the more you move and exercise, the more calories you consume.
You will normally find that calories burned walking can sometimes be hard to rely on as your only option, especially if your job involves sitting a lot. Some practices, in addition to good habits, can help you burn more calories by training and make that consumption increase significantly higher.
How to increase energy expenditure when you train to burn calories
You have probably wondered why training seems to be more effective for some people, since they burn more calories by doing a physical activity similar to what others do. Each person is different and responds differently to exercise so it can be hard to compare yourself to others. But if you want to increase caloric expenditure in your next workout, these tricks will be of maximum use to you:
1. Choose wisely when to train
It is something obvious but often the thing that isn’t taken into account. You should try to give your best in each workout and for this, it is necessary to be rested. Many coaches advise training first thing in the morning, after getting enough sleep and eating a light breakfast. In this way, you will be full of energy and you will be able to do any exercise or running race, burning calories to the fullest.
Do not train exhausted, perhaps after a hard working day, because your training will be less effective and in the same period of time you will use fewer calories. It also puts you at an increased risk of injuring yourself. When your body and mind are in a tired state, it can cause your form to be sloppy, leading to risky errors arising.
2. Varied training
Using a variety of high calorie burning exercises is the key to burning more in each workout. It is surprising how your body gets used to a certain exercise and, over time, it needs less and less energy to carry it out. Variety is that great trick you need to shed more calories every time you exercise. You will find that a lot of best fat burning exercises are easy to do once you learn, and are even able to be combined with each other throughout the week.
Try changing your activity combining running, swimming, tennis, cycling, cross fit to subject your body to a different form of trainings every few weeks. You can also make your body work hard with new challenges such as including high intensity intervals (HIIT training), running uphill or for longer than usual, training in circuit or with repetitive series of different exercises. You have many alternatives to have fun with, and new options that make your body continue to demand energy and burn more calories in each workout.
3. Combine cardiovascular activities with strength exercises
If your goal is to lose weight and you want to eliminate more calories by training, do cardio and strength work in the same session. You can start with aerobic exercises, which will make you consume the available energy quickly, and end with strength exercises (sit-ups, push-ups, plank, and exercises with weight). With this type of combined training, you will be able to burn more calories, because your basal metabolism will make you continue to demand maximum energy even after the training is finished.
You will find that aerobic activities are often the exercises that burn the most calories, so start with these ones before you move to your strength workouts. This will maximise the calories used in the workout as mentioned before, but it also allows you to get much need strength work in as well to support the rest of the body. The best cardio for weight loss usually utilises machines and equipment like treadmills and exercise bikes, so it will be easy to do in the gym.
4. Diet and hydration (as well as supplements to burn calories)
What you eat before, during and after training has an influence when it comes to achieving more effective results if it is about burning more calories. Follow a balanced diet, in which the caloric intake is always in proportion to the exercise you are going to do. No matter how many calories you burn when you train, if you have invested more than you expend, the ‘balance’ of your training will not be satisfactory.
On the other hand, proper hydration is essential not only so that you can last longer training help you get rid of accumulated fat. Try to bring water with you when you workout to maintain hydration for the best results. Outside of the gym, you can also look for supplements that can help burn calories. These can range from diet pills to protein shakes, but do your research and find one that works for you if you want extra support towards your goal.
5. Move whenever you can
Sometimes the simplest is what works best. Burn calories more in and out of each training session when you start utilising everyday alternatives as a way to add to your trainings. Details such as a brisk walk to the gym or climbing stairs instead of using the elevator are decisions with which you will be subtracting calories without realizing it.
If you cannot make it to the gym, you also find ways to do sessions at home. An example of this would be trying to the 500 calorie workout challenge. Find a version that works for you and try it out for a few weeks whenever you can’t make it to the gym. It may not seem like much, but every little effort adds up to a bigger return in the long run.