Looking to supercharge your metabolism? If fat loss is a goal for you, it pays to do everything you can to focus on increasing your resting metabolic rate.
The higher your metabolic rate is functioning on a day to day basis, the more calories you will burn and therefore, the less you have to cut back on your food intake – or spend extra time in the gym, all while seeing the same rate of fat loss success.
Many people are currently suffering from sluggish metabolic rates, often due to years of dieting improperly or training using insufficient methods for metabolic enhancement.
That is all about to change. By structuring your workout program in the right manner, you can take charge of your metabolic rate, seeing enhanced fat loss as a result.
Let’s look at six such workout strategies that will jumpstart your fat loss progress, not to mention take your fitness level up a notch.
First consider circuit training. To do this, simply take five to eight different exercises and stack them one after another, taking little rest in between. Remember to maintain heavier weight however.
Unlike conventional circuit training, which may have you lifting in to the 15-20 rep range, the goal here is to keep the weight as heavy as possible.
This means sticking with the 8-12 rep range, but shortening up your rest periods. By the time you’ve reached the end of the circuit, you’ll be gasping for air and feeling the effects of this intense protocol.
Once you’ve finished, then take 2-3 minutes for rest before repeating again.
Superset training is another way you can improve your metabolic rate, seeing faster fat loss. To do this, you’ll simply pair two exercises back to back with each other, only resting after the second exercise is completed.
For optimal benefits, you’ll want to try and pair an upper body compound exercise with a lower body compound exercise. Doing so will work as many muscle fibers as possible, allowing you to see a greater boost to your post-workout calorie burn.
Superset training is also ideal for garnering greater pumps from your workout, which can in time translate to increased size gains if you are making continual increases in the weight you are lifting.
Drop Set Training
Moving along, now we come to drop set training. This is a great protocol for not only boosting your metabolic rate, but also helping you bust through any strength plateau you may be facing.
To perform it, you’ll simply perform one straight set of your normal weight and then once finished, immediately drop the weight five to ten pounds and then perform a second set.
Once that set is finished, drop the weight one more time and then perform a third set until fatigue sets in.
This training protocol will also train your body how to tolerate fatigue very well and learn to push through it. Because it is so intense, do just one drop set per workout for any given muscle group and always ensure that you are maintaining proper form.
It’s quite easy to let your form slip once fatigue sets in and if you do, you’ll only be placing yourself at a high risk for injury.
Cardio intervals are the next metabolic boosting strategy to try with your workout program. For these, you’ll simply add in a bout of cardio training between your lifting sets.
So for instance, you might perform a set of pull-ups and then from there, immediately go into a set of 20 burpees.
You can use any bodyweight cardio based exercise for this or if you prefer, hop onto the treadmill or bike and do a sprint on the machine.
Just be careful when doing this strategy with lower body lifting. As your legs will already be fatigued from the strength move you just completed, you may need to add more rest in between sets for recovery.
This protocol is ideally used on an upper body training day.
Reps For Time
In most workout programs, you’ll perform a certain number of reps of an exercise, rest for a given period of time, and then perform another set of a certain number of reps.
With this protocol, you don’t aim for a certain number of reps, but rather a certain time period. So for instance, you might see how many reps of push-ups you can do in a 60 second time frame.
Do as many as you can, stopping if you need to, but always picking back up as soon as possible once again. Then next workout, try and beat the number of reps that you completed.
This is a great way to not only boost your strength level, but also improve your cardiovascular fitness as well, while enhancing your metabolic rate.
Again here, be sure that you maintain proper form throughout. It form begins to slip, that’s your cue to rest until you can maintain good form once again.
Olympic Weight Lifting
Finally, the last protocol is less of a protocol and more of a technique – Olympic weight lifting. Even if you aren’t training for this sport, still consider incorporating some of the Olympic lifts into your workout routine.
These exercises will utilize a number of muscle groups in the body all at once, so are excellent for helping to boost your metabolic rate, increase your strength level, and improve your physical conditioning.
Olympic style weight lifting should be done on its own day as it is so intense, so devote one session per week to working on these lifts, making sure that you have an off day right before and after (as you will hit every muscle group in the body during that session).
So next time you find yourself struggling to see fat loss results, try changing a few things around with your workout program rather than simply decreasing your calorie intake further. By revving your metabolic rate, you can see just as great of results without placing the risks of nutritional deficiencies on the body that the very low calorie diet will bring.