Top tips for fat burning that will keep your metabolism revving all day
What hinders your metabolism and what you can do to kick start it, we asked trainer Todd Liubinskas for some tips, quick workouts, and nutritional advice.
Your metabolism is the process by which your body converts the foods and drinks you consume into energy. Simply put, the slower your metabolism (and it does slow down as you get older), the fewer calories you burn which in turn get stored as fat. But there are easy ways to optimise your metabolism for maximum fat burn, both in the nutrition and fitness department.
Don’t skip breakfast!
Waking up and not eating anything is a sure way to slow your metabolism down. We need to kick start the engine each morning with a sound breakfast and at least 500ml of water. We are breaking the fast, and getting the body primed for the day ahead.
Avoid foods that are high in saturated fats and sugar
These foods will spike your energy levels but they will store in your body after the meal and you may feel bloated and tired.
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Nighttime Strength Sessions
I commonly lift heavy in the evening and my body will be burning fat while I sleep in the recovery stage; hence keeping my metabolism going. The session may go for 40-60 minutes and is generally slower in terms of work rate, however I’m using a lot of energy to lift heavy.
This allows the body to burn fat and energy long after the workout, and it should be noted that after the workout, a good nutritious meal consumed along with 1-2 litres of water is recommended.
Morning HIIT Sessions
A 45-minute High-Intensity Interval Training (HIIT) session while having minimal rest allows your body to maintain a high heart rate and workload, therefore increasing blood flow and work capacity under duress.
The best thing about running is that it will give you total definition from head to toe. Cardio is a great form of exercise if you want to lose weight and take off a couple of inches of belly fat. Whether you are running, walking, shuffling – whatever your pace is – getting your heart rate to sit at 70-80 percent while you’re moving is an ideal work rate for fat burning.
Other metabolism-boosting workouts:
- Good Mornings*, 30 seconds
- Arm circles both ways, 30 seconds
- Leg swings, 30 seconds
- Squats, 30 seconds
- Alternating lunges, 30 seconds
- Running on the spot, 10 seconds fast and 10 seconds easy for 60 seconds
*Good Morning: Stand with feet shoulder-width apart, place fingers behind your ears. Keep your back flat, core braced, and bend at the hips to lower your torso so it’s nearly parallel with the floor. Pause, then raise your torso back up and repeat.
Night Time Strength Session
Part A1: Push up or bench press
- 4 sets of 10 reps – 2 seconds down, pause, one second up
- Rest for 30 seconds between sets
Part A2: Pull up or ring row
- 4 sets of 6 reps – 3 seconds down, pause, one second up
- Rest for 90 seconds between sets
Part B1: Barbell back squat or kettlebell squat
- 3 sets of 10 reps
- 3 seconds down, pause, one second up
- Rest for 60 seconds between sets
Part B2: Weighted lunges with dumbbell or kettlebell
- 3 sets of 10 reps each leg
- Rest for 90 seconds between sets
Part C: Burpees
- Max reps of burpees in 3 minutes
Morning HIIT Session
The best form of HIIT training I have experienced is E.M.O.M (Every Minute On The Minute). It’s all about pushing your body every minute, on the minute.
Here’s a sample 18 min E.M.O.M workout to get your heart racing:
On the even minutes (2,4,6,8,etc), complete 10 box jumps
Your rest is determined by how fast you can complete the box jumps. For example, if you finish in 40 seconds, you have 20 seconds rest.
This workout will force you to activate abs when taking off and landing on the box for an effective and efficient technique.
On the odd minutes (1,3,5,7, etc), complete 14 Hang, Clean and Press*
Your rest is determined by how fast you can complete the clean and press. For example, if you finish in 50 seconds, you have 10 seconds rest.
The Hang Clean and Press is primarily controlled via your core, and maintaining body position through the clean movement is vital for moving safely through the movement. Having minimal rest allows your body to maintain a high heart rate and workload, therefore increasing blood flow and work capacity under duress.
*Grasp barbell with an overhand grip at waist level. Lift the barbell upwards to rest on the front of the shoulders briefly (palms facing outwards, elbows out in front of the body) then thrust the barbell straight up in the air from shoulders to complete push press and return it to the ground to complete one rep.
Todd Liubinskas is the lead trainer for 12WBT’s Blokes Only Program. For more details on 12WBT’s new Blokes Only Program, please visit www.12wbt.com.