Tuesday, April 26, 2011

Burning 1,000+ Calories in 60 minutes

Q: Michelle said...
        "I want to burn 1400 calories!!!!! How do u do that?"

A: AP FIT says...
         This is an excellent question because as soon as I tell someone I burn upwards of 700+ calories in a 40 minute workout their jaws drop and they proceed to "calling me out". This is not the first time I have gotten this question and the answer is the same every time...

The key to burning a high number of calories in a small amount of time is to maintain a heart rate that is at least 75% of your maximum heart rate. To be truthful this isn't easy. Specially in a gym environment where the majority of people go to socialize and take break periods of 5 minutes making you wait around for them to finish. If you want to get the most of your time...ditch the breaks and replace them with a different exercise. This is the beauty of Circuit training.

Circuit training involves a set of exercises set back to back with the time it takes you to go from one station to another being the only rest time you have. For example, perform squats directly followed by tricep extensions, quickly move to do one leg-squats and finish it up with 25 pushups. Once this circuit is complete, that counts for one set. Do this for 4 sets and repeat different circuits 4 or 5 times and I guarantee you that you will burn over 600 calories in about 30-40 minutes without having to do cardio.

You need to make sure you have a means of visually tracking your heart rate and adjust the intensity accordingly. If you're too close to passing out or giving up decrease the intensity for a bit while you regain yourself. If your heart rate is not elevating as much as you need add one more station to your circuit. Maybe you can add small sprinting segments or jumping squats.

Employ a higher heart rate maintained for a longer period of time and use circuit training in all of your trainings and you'll quickly see the body shed pounds as long as you're actively participating in healthy eating of course.

Remember, every second counts so there's no need in wasting it at the gym just waiting around.

Good luck and thank you for the support!

1 comment:

  1. I've been doing some reading about creatine supplementation. What is your opinion about this supplement and would you recommend it for those who think they need that little extra push? Or do you not believe in supplements at all?


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