Getting the most out of your time in the gym can help maximize your calorie burn. To complete that weight loss equation you need to consume fewer calories. That means eating healthier and eating clean. That’s right. When you eat foods that aren’t highly processed and don’t contain added sugar, processed flour or a chemistry lab of ingredients, you won’t have to go hungry to know you’re eating fewer and getting more nutrition. That’s why we also focus on nutrition for weight loss, which makes us different from other gyms in Kansas City. Not all exercises are equal, some burn more calories per hour than others do.
If you’re doing an exercise that makes your body consume more oxygen, you’ll be burning more calories.
There’s a scientific reason for this. It takes five calories of energy to use a liter of oxygen. So if you boost the oxygen your body needs during your exercise…and even after the workout, you’ll end up burning more calories to cover the oxygen debt created by the exercise. It takes time for your body to get back to its normal metabolic functioning and replace the oxygen debt. What types of exercise can do this?
Consider whole body workouts and resistance training to burn calories.
Circuit training with shorter rest periods between sets, which combine multijoint compound resistance training can boost the calories you burn. When you involve more muscles in the workout, you’re going to burn more calories. It calls on for more calories and also uses more fuel, adenosine triphosphate—ATP, that’s stored in the body for muscle activity and delivered using anaerobic pathways. The calories burned after this type of workout are part of the body’s effort to provide oxygen for muscle repair, to restore body temperature and replace the ATP used during the workout.
Try HIIT—High Intensity Interval Training—to burn calories faster.
When you’re operating at top speed and intensity, your body needs more energy immediately. That’s one reason that it’s tougher to go at top intensity for very long. It has to use anaerobic pathways to get that boost of energy. Alternating between levels of intensity forces the body to use two different energy delivery pathways, aerobic and anaerobic. It not only burns calories while exercising, but also forces the body to burn extra calories later when exercise is finished to replace the body’s oxygen deficit.
- Consider exercises that use the entire body and builds core strength. Kettlebells are one example that do this.
- Varying your workout ensures you’ll continue to burn more calories. When you do the same exercise continuously, you’re body becomes efficient and burns fewer calories.
- Don’t just walk up the stairs, run! You’ll burn more calories. Running upstairs burns approximately 819 calories, so just say “no” to the elevator.
- You don’t need a lot of heavy duty equipment to get some calorie burning routines. Jump rope or run at top speed to increase the number of calories you burn.