If your goal is fat loss, then you need to focus on intensity = Intensity when you lift and intensity when you’re doing any time of conditioning: running, biking, swimming, battle ropes, rowing, etc.
The harder you work in a given amount of time, the more metabolic demand you place on your body’s systems. Not only that, you will continue to burn a copious amount of calories post-work out compared to it’s “steady state” exercise partner.
Take away: If you’ve hit a wall with your fat loss, or you’re looking to really see that chiseled 6 pack, then you need to focus on working harder within your workouts. How would one do this you may ask. Here’s a few small adjustments you should make to you’re routines to increase fat burning:
1) Decrease rest time: perform multiple exercises back to back with minimal- no rest. When you do have scheduled rest breaks, aim to keep them under 60 seconds!
2) Use multi-joint total body moves: Think Olympic and power-lifting moves that involve every muscle fiber in your body from head to toe: Dead lifts, cleans, snatches, thrusters, etc. Your body works and operates as one unit. If you want to get the “best bang for your buck” in each of your work outs, then aim for exercises that tax your whole body
3)Tempo variables: Use ALL the different tempos schemes you can. Your body will respond to, and adapt to very differently with the varying speeds you train it with. These are neruro-muscular adaptations. So work with slow and moderates tempos, use pauses at the bottom, middle and top of your lifts and don’t forget about explosive (but with correct form) and fast reps as well. Your body can only move as fast as you train it!
Now I challenge you to implement one or all of these to the next month of your training program and reap the amazing benefits!