4 Ways to Burn More Calories When You Workout

1a. Make Yourself Heavier

An overweight person will lose weight faster than a slimmer person doing the exact same workout because your body has to burn more calories or use more energy to move a heavier object.

But instead of gaining (fat) weight, You can wear a Weight Vest, book bag filled with weights or carry something while working out.

Start off by adding at least 10% of your bodyweight because usually, that's the most you can add without slowing down or lowering your workout intensity too much.

So if you weighed 200 pounds you'll need to add at least 20 pounds to burn more calories during your workout.

Watch how I burn more calories walking with a giant teddy bear

But don't use too much weight! If you have to do your workout at a much slower pace or lower intensity because of the extra weight you added… Then you'll need to use less weight because even though you made yourself heavier,

Doing your workout at a lower intensity is only going to make you burn less calories.

1b. Gain Muscle

Another way to make yourself heavier is to gain more muscle mass.

2. Workout Longer

This is a no-brainer. The longer you workout = the more calories you burn = the more weight you'll lose.

If you want to burn MORE calories in LESS time then you will need to make yourself heavier and/or workout with more intensity

3a. Workout with More Intensity

Another no-brainer. You workout harder = you burn more calories. You'll burn more calories walking at 5mph than you would walking at 4mph but the main reason you want to workout at a higher intensity is because of…

3b. The After Burn Effect

The more intense you workout = you'll have a higher after burn effect meaning you'll burn more calories 'After' you workout while you're resting.

Studies show people who do HIT or High Intensity Training workouts will burn at least 225 extra calories after they've finished.

What a HIT workout looks like

HIT vs. Cardio

According to this study people lost 3x more weight doing HIT for only 20-min vs. people who did longer 45-min cardio workouts at a lower intensity.

The MORE you increase your workout intensity = The LESS time you'll need to workout to get the same or BETTER results from a longer workout.

What Exercise Burns the Most Calories?

Answer: They all do!

The bike isn't better than the treadmill and jumping jacks aren't superior to ski steps. The amount of calories you burn depends on how much effort YOU put into the exercise & Not the exercise itself.

The amount of effort you put into an exercise to burn the most calories depends on how intense you workout, how long you exercise and/or if you make yourself heavier

How to Burn More Calories Without Exercise

Cold Exposure

The more time you spend in temperatures lower than 66℉ (19℃) = the more calories you will burn without exercising.

Colder temperatures Activates your Brown Fat or makes your brown fat burn calories (or burn off your ugly white fat) for energy to generate enough heat to maintain your normal body temperature of 98.6℉ (37℃)

More Tips

Adrian Bryant NowLoss.com

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