“As you get in better shape, you’ll see that you burn more calories week after week, because you don’t get as exhausted,” Costello explains. Aim to do these every other day, or take two to three days of rest between each, so your body can properly recover, Costello says. He suggests sticking with metcon workouts of about 30 minutes and HIIT workouts (in which you work at an even higher intensity) for about 15 minutes. That gives you a much more efficient fuel burn, without feeling like you overdid it,” says Costello. “Once you influence your metabolic burn rate, it stays up even during rest intervals. Metabolic conditioning (aka metcon) workouts place a high-demand on the body by testing its different energy systems. For that, you’ll want to turn to interval workouts, says Costello. HIIT It Hardīesides taking more moments to stand up, doing a more efficient workout means you’ll blast more calories and burn more fat. RELATED: The Truth About How to Lose Belly Fat 2. Imagine the calorie-crushing possibilities if you took brisk walks on the daily. And that doesn’t involve any movement, just static standing. In fact, a study found that simply standing rather than sitting for six hours a day could help a 140-pound person burn more than 50 extra calories in 24 hours. But frequently taking breaks from your seat? That could actually make or break your daily deficit. As Costello puts it, it’s difficult to burn enough excess calories in an hour-long sweat session alone. It may seem small, familiar and just a little too easy, but it’ll make a difference: Get on your feet more often. RELATED: The Big Benefits of Losing Just a Little Bit of Weight 4 Workout Strategies to Lower Body Fat Percentage 1. Here, four fitness must-dos to see results, plus other can’t-miss tips for finding success. So, what should you be doing in those daily hours from dawn to dusk to help you drop that body fat percentage? We scoured the science and spoke to the experts. But when it comes to weight loss, the amount of effort is pretty big,” Costello explains. “If people are sedentary all day - and just work out for an hour every other day - that might improve cardio, heart health, bone strength and lower the risk of injury. While of course diet is involved in that, Costello also emphasizes moving more - and not just in a sweat session, but also those hours between your morning alarm and your bedtime. In other words, you have to burn more calories than you consume. “To lose fat, you have to create a calorie deficit,” says Jamie Costello, VP, Sales & Fitness at Pritikin Longevity + Spa, a top-rated weight loss resort in Miami. And that comes down to one main principle: calorie deficiency. That’s because you can’t necessarily target fat loss in one specific area - say, just your arms or belly. But we can’t talk about how to lower body fat percentage without touching on how to drop pounds in general. When it comes to people’s top goals for improving body composition, fat loss often takes the cake.
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