Most people who have gained weight over a period of time feel as if their metabolisms have slowed down.
Ever hear this in a conversation with someone..
“My metabolism has slowed down as I got older“
“When I was young I could eat whatever I wanted but when I eat now it all turns to fat“
The fact is that, barring any medical issues, your metabolism is doing just fine.
It’s really the lack of activity partnered with the loss of muscle due to the fact that people are less active which results in their “slower metabolism”
Quite possibly, if we do find ourselves with a bit more fat than we are used to carrying we probably have a higher metabolic rate than ever before.
Why is this?
The extra weight we carry has a metabolic cost to it.
Due to the extra weight it takes more energy for your body to sustain itself than regularly before.
We may not want to believe this fact but it is quite true.
Add an extra 20 pounds to your body and the amount of energy you’ll need to expend has to go up to support that extra weight.
It’s just simple mathematics.
It’s when our bodies become slightly more leaner when our metabolisms actually slow down to a certain degree.
You’ll notice this if you’ve ever tried to lose the last 10 pounds and it doesn’t come off as fast as usual even though your activity and nutrition stay the same.
Thankfully, there are ways to speed up our fat loss to ensure we’ll be not only be burning fat at a faster pace but also be able to set up our bodies to be non-stop fat burning machines.
Here are 5 Awesome Ways to Train for Non-Stop Fat Loss
1. Start Incorporating a Rotation of Fat Loss Circuits
One of the biggest reasons fat loss workouts stop working is because our bodies get used to the stimulus we place on it.
We can’t keep on doing the same ole fat loss program for 5 weeks straight and hope to get a different result.
Your body responds to workout that make it highly INEFFICIENT.
What this means is that you must introduce a new stimulus to your body every 3 weeks or so to ensure your body is getting the most efficient caloric burn inside and outside of the workout.
In our transformation programs we incorporate rotating fat loss circuits that are always different from each other and always bringing new ways of stimulating your body to burn fat.
We may do a 3 week workout of 5 Minute AMRAP’s and then for another 3 weeks we’ll do a timed circuit of 45 seconds work and 15 seconds of rest.
The trick is to always do things that keep the body INEFFICIENT at doing the exercise.
Once you master this you’ll break through any weight loss plateau.
2. Increase Your NEPA (Non-Exercise Physical Activity)
This sounds so simple…because it is.
When we diet and put our bodies into a deficit we tend to move less and become overall lazier.
This may seem like it’s a reminder because it is: Start moving outside of the gym.
- Get up every 30 minutes from your chair at work and walk around.
- Take the stairs instead of the elevator
- Park farther rather than using the closest parking spot available to you
- Go for a walk after a meal rather than figure out what to munch on after
Simply put, increase the activity you normally put your body under.
The more you move the more calories you burn so get going and increase your NEPA.
3. Lift Heavier Weights (Yes, I’m Talking to You Ladies)
I always found the perfect compliment to a fat loss circuit was a solid weight training program that focused on strength.
Even if you’re lifting heavy once a week it can have amazing benefits to your overall rate of fat loss just through the muscle it builds.
And this especially goes for women.
The more muscle you can pack on your body gives, the more it will give you that long and lean look.
A good range to follow is keeping your reps mostly in the 3-5 range.
NOTE: We’ve found a difference between building lean muscle and building “bulky” muscle. Building lean muscle has a good sweet spot of 5 reps or less. Building “bulkier” type of muscles usually use more time under tension. Hypertrophy aka. building bigger muscles usually occurs in the 8 reps and above range. It’s not an exact science but it works for our girls.
We always say that every 10 pounds you add to the bar makes your sexier so train your body for strength and you’ll be setting it up for long term fat loss results in the end.
4. Add Metabolic Finishers to Your Program
Gone are the days where you’d have to spend hours on the treadmill in order to get that extra little bit of fat burn.
The key benefit of doing metabolic finishers after your workout is the fact that it retains your muscle and burns fat at the same time.
Due to its intense nature and use of a variety of fat loss tools (such as kettlebells and dumbbells) the exercises performed in Metabolic Finishers do a great job of giving your body that nice little metabolic boost at the end of your workout.
An Example of a Finisher would be a Tabata Squat and Press:
- Set a timer for 4 minutes
- For 20 seconds do a squat and press as many times as possible with good form
- Take a 10 second rest in between
- Do this for 8 rounds
This would be done right at the end of your workout and give your body that nice metabolic boost in a short amount of time.
5. STOP Creating Your Own Workouts
I recently had a conversation with a “fitness expert” and to my surprise all she does is her own workouts in the gym.
One thing I’ve constantly done in the gym is take other workout programs from other trainers and try them on myself.
This way I get to not have to figure out what I’m doing in the gym and I also get to understand how the workouts actually affect my body.
I must’ve tried out hundreds of different programs and, very humbly speaking, that’s why I’m able to create effective fat loss programs for all of our clients in our transformation programs.
One of the best ways to get consistent results and not get bored is to take someone else’s workout and actually do it.
It’s fun, it brings a new stimulus to your body and it takes the guess work out of the way when you hit the gym.
Setting up your body for Non-Stop Fat Loss doesn’t have to be a hard task. Take one of these points or all 5 of them and start incorporating them into your workout routine right now.
The result will be a body that is burning fat non-stop 24/7 365 days a week