How to maximize fatloss in the gym

When it comes to fatloss, your diet will always be the biggest determining factor🍓, but here are a few science-based techniques you can use in the gym to maximize your time and accelerate fat loss. 
_
✅ Compound Exercises - a compound exercise is an exercise that involves movement at more than one joint in the body. Examples are squats, deadlifts, barbell rows, chest press, pull ups, etc. 
_
Isolation exercises on the other hand involve movement at only one joint, such as biceps curls (only movement is at the elbow).
_
Compound exercises are much more taxing on the body because you can move heavier weight and they recruit more muscles, overall leading to burning more calories during a workout, and potentially post work out as well!
_
✅ Supersets - performing 2 (or even 3) exercises back to back with no rest in between has been shown to burn significantly more calories compared to just doing regular sets with one exercise. 
_
Try to perform supersets with opposing muscle groups. For example, superset shoulder press with lat pull downs or leg extensions with hamstring curls. This will help keep your workout intensity high, leading to more calories burned!
_
✅ HIIT Cardio - High Intensity Interval Training is the most efficient form of cardio. This is where you have an all out work period where you go has hard as you can for a certain amount of time on a stationary bike, treadmill, or battle ropes, etc. then follow with a rest period, performed at a slow pace, then repeat. 
_
When compared to traditional steady state cardio, research has shown HIIT to be more effective when it comes to burning calories 🏃🏼‍♀️. _
For HIIT I recommend a 1:3 work to recovery ratio. For example, if you did an all out sprint on a treadmill for 15 seconds, you would have a slow recovery period of 45 seconds before doing another 15 second sprint. 
_
This ratio will allow your body to recover better between sprints, which will allow you to keep your intensity high and burn more calories. 🤓

IMG_9834.JPG
taylor summer