5 simple tricks to increase fat burning
Do you already exercise regularly, but would like to lose a few extra pounds to achieve the perfect shape? In this case, it may be enough to make some small adjustments in your daily life, because often a
few small changes in our habits are enough to get the desired results. Our five tips show you how to get the most out of your training, but also your everyday life at the same time.
If you also take care of a balanced diet and supplement your well-thought-out activity program with Shape Shake 2.0, nothing will stop you from reaching your ideal weight*.
1. Choose the right time of day to exercise
Do you stick to your sports program rigorously, but are you still waiting for the scale to show the number you want at the end? Then try this simple and highly effective trick, according to science.
According to a study published in Frontiers of Physiology, the timing of exercise can have a positive effect on fat burning, muscle growth, and cardiovascular health. But that's not all: The study makes different recommendations for men and women. According to his
findings, women who want to lose belly weight and lower blood pressure benefit most from exercising when they do it in the morning. On the other hand, men increase fat burning better when they exercise in the evening, and they can also combat high blood pressure and signs of fatigue if they exercise late at night.
2. Increase your walking speed
It can no longer be denied the fact that the march has its full raison d'être as a practice unit in its own right, at least since the last Covid-19-related confinement. Indeed, hiking regularly has many positive effects on your health and fitness, is good for your morale and, among other things, strongly stimulates fat burning.
You can make the most of these daily walking tours if you're not just walking around, but maintaining a more active pace. According to a Harvard Medical School study, the number of calories you can burn
while walking depends on a person's weight and walking pace, the faster the better. Since the average pedestrian speed travels between 4 and 6 km/h on average, you should try to speed up to reach an average value of at least 7 km/h to better activate your fat burning plan.
3. Take advantage of 'negative' calorie expenditure during non-exercise activities (NEAT)
Have you ever heard of NEAT? Don't worry, because this is not a new trendy sport, but "non-exercise thermogenesis," or non-exercise thermogenesis in French.
This already gives us some clues as to what it is. In fact, the technical term refers to the calories you burn each day without exercising. This in turn has a positive effect on the total calorie
expenditure. Everything that happens during your daily activities is crucial to achieving a perfect balance. For example,
shopping, cycling to work, going up stairs, cleaning, cooking, etc. : Every movement counts, because the more active you are, regardless of your regular exercise program, the more calories burned with NEAT.
So just ask yourself what activities you can do on the move instead of sitting. Here are some suggestions from us:
Bicycle more often instead of taking the car or bus
Keep moving while waiting for the bus or its time
Park your car a few blocks away and walk home
standing rather than sitting (this applies to both public transportation and the office)
Roaming while on a phone call
4. Really sweat doing interval training
Strength and endurance training is ideal for a balanced and effective fitness program. However, to stimulate fat burning as much as possible, short and intense requirements such as those offered by interval training (i.e. constantly changing the intensity of exercise) are best suited.
According to a study published in the European Journal of Applied Physiology, one of the most important factors in this regard and the post-burn effect is very important after interval training. This allows
you to burn a lot of calories after your workout, even if you are already relaxing on the couch. According to the study, subjects were able to burn three times more calories after interval training compared to continuous intensity exercise. So it's especially smart to make the most of this body mechanism.
The most popular form of interval training is HIIT, which stimulates fat burning by alternating between short and intense phases of training, and then recovery, usually in a ratio of 1 to 2. You do each
exercise hard for 40 seconds, then take a 20-second break. With HIIT, you can simply do your usual exercises like burpees, push-ups, pull-ups, or squats, but in a short and effective version.
The very limited recovery phases ensure that the body does not have the opportunity to fully regenerate, increasing the stimulation from training. The same goes for interval races. With these, you can alternate speed and free-running times, thus benefiting from the increased post-burn effect.
You can enhance the post-burn effect by following a high-protein diet, for example with a whey protein shake. It provides all the essential amino acids your body needs after training and helps muscles grow.
5. Climb the stairs whenever possible
Climbing stairs is one of the easiest and most effective ways to incorporate more exercise into your daily life, and thus lose weight faster. It sounds pretty simple, but think about it: How often do you take an elevator in a mall or ride an elevator to get to your
apartment? exactly. The positive effect of climbing stairs has been scientifically proven. Researchers from the University of Geneva came to the conclusion that regularly climbing stairs not only reduces waist circumference, but can also have a positive effect on
body weight, tissue fat content, blood pressure and cholesterol. An additional side effect is that the muscles of the thighs, legs, and buttocks are tight. You can make the most of climbing stairs by incorporating variations, such as taking multiple steps at once, kneeling very low with each step, or increasing the speed.
Weight loss with Shape Shake 2.0: Replacing two daily meals with Shape Shake 2.0 contributes to weight loss as part of a reduced-calorie diet. Meal replacement will help you maintain your weight.
The product achieves the goal only in the context of a low-calorie diet. A low-calorie diet should also include other foods. Make sure you drink enough fluids every day. Make sure to follow a varied and balanced diet, as well as a healthy lifestyle.