Want to burn more calories without spending hours more at the gym? Here are three simple techniques to add to your workouts.
1. Focus on multi-joint exercises
Isolation exercises have their place at the end of a session, but a program that relies heavily on them is far from optimal for burning calories. Multi-joint movements — squats, deadlifts, presses, pull-ups — should be the foundation of your training. They engage the most muscle and let you lift heavier, so you use more energy.
2. Lift heavier with shorter rests
Lowering the weight and adding reps is a common reflex when trying to lose fat. Yet training with heavier loads — around your 6-rep max — helps keep your metabolism elevated longer after the session than light loads do.
3. Add intensity to your rest periods
If your main goal is maximum strength, this method is not for you. But to burn more calories, replace part of your rest with cardio acceleration: jump rope, burpees or simple leg-based movements for 30 to 60 seconds.
To support these more intense sessions, recover well: a G27 ISO protein isolate after training is a convenient, low-sugar option.
