Our bodies will actively burn calories all day long and even during our sleep. You’re hitting the gym hard with a goal of becoming leaner and more defined, so here’s 4 ways you can increase the amount of calories your body burns on a day-to-day basis…
1. Move more, do more…
This one is more just common sense. You increase the amount of days you go to the gym, the duration of time that you’re there or simply be more active outside of the gym too. Throw in an additional walk or run through the week too, it all adds to extra calorie expenditure in the long run. These extra curricular activities are known as NEAT (Non-exercise activity thermogenesis). This is the amount of energy expended for everything we do that is not sleeping, eating or sports / gym like exercise.
2. Build more lean muscle
Research has shown that for every three pounds of muscle you add through strength training, your resting metabolic rate increases by about 6-7 %. With an elevated metabolic rate, you’ll burn more calories through the day, working out and during sleep too. This is why weight training is highly beneficial, not only for building muscle, but for keeping your body looking lean and conditioned too.
3. Caffeine-It-Up
Caffeine acts as a stimulant in your body which will tend to burn more calories through giving you energy (and making you move more – point 1) and through giving a short term calorie burning boost before workouts. Some studies show that consuming around 200-300mg of caffeine with a meal can actually boost the calories you burn metabolizing the meal by 10%. Caffeine can also reduce fatigue and increase endurance, so your workouts will definitely see an improvement in overall calorie burn due to the added intensity you can tackle them with!
4. Exercise selection
When it comes to your exercises in the gym, there are ones that will burn slightly more calories than others. Compound lifts are by far the best way to burn calories…this includes exercises like squats, bench press and bent over row etc. These exercises work multiple joints and muscle groups in one movement so will result in a great effort (calorie expenditure) to perform. Othe great exercises to choose are fast based, powerful movement such as powerlifting exercises or olympic lifts such as cleans, snatches and other functional movements like thrusters or even box jumps. These explosive kind of exercises trigger your fast twitch muscle fibres which burn more energy (calories) in less time than slow twitch exercise.
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