5 Ways To Burn MORE Fat At The Gym

5 Ways To Burn MORE Fat At The Gym



don't you wish that you could see some faster results from your workouts well luckily there are at least five ways that you could burn more fat from every one of your workouts and as long as you're not bombing with your diet the methods that I'm about to share with you can definitely help accelerate your progress so the first one I want to talk about is something known as imam or every minute on the minute and i'm not only gonna explain to you how to do it but i'm also gonna give you a full free imam workout that clients normally pay me for at the end of this video so stick with me for starters imam is a form of interval training in which you would perform a given amount of reps within a 1 minute timeframe then for whatever portion of that 1 minute timeframe that's left over after you've completed your required reps that portion would be spent as your break time and then you would start your next set again on the next minute a simple example would be to perform 15 reps of push-ups every minute for 5 rounds so let's say it takes you 20 seconds to do your first round of 15 push-ups that means that you have 40 seconds of rest left before going for your next set of 15 let's say that on your second set it took you a full 30 seconds to perform your 15 push-ups now you would only have 30 seconds of rest before moving on to your next round so I'm sure you can already see that as the rounds go by it's gonna get harder and harder and you're gonna be more and more likely to hit failure keep in mind that if you're completing the rounds at the very last second and then you have no time to take a break then you need to make adjustments either to your rep range or to the amount of weight that you're using there should always be at least a couple seconds of rest within each minute long cycle also after completing all 5 rounds you would take a full 1 to 2 minute break before beginning the next exercise for another 5 rounds in which you would once again go every minute on the minute now this kind of a workout can simply be added on to the end of your regular weight training workout as a short 15 minute finisher to help you burn extra calories or you can stick to an imam interval training style for your entire workout session you can also program your imam workouts for whatever your goals are so if you're training for endurance you might go with a high rep range like 15 or more reps using light weight we'll leave you with very short breaks at the end of each round on the other hand if you're training for strength you may want to only do three reps of a heavyweight for each minute long round the free Imam workout that I'm including is not meant to be a finisher it's meant to replace an hour-long workout you can of course just do a small portion of the work out as a short 15-minute finisher instead but if you're doing the whole thing it'll take you an hour and it's specifically aimed at getting your heart rate up higher to help you burn more calories as well as body fat and I'll explain that workout to you guys in detail in a bit but it'll also be combining Imam with another very effective training strategy known as cardio acceleration which is actually our second way to get more done and less time at the gym cardio acceleration will have you combining weight training exercises with aerobic cardio exercises the great thing is that you can pretty much incorporate it into any weight training workout that you're currently already doing you would structure your weight training workout the same as always except instead of taking a two to three minute break every one of your sets you would now just throw in 30 to 60 seconds of cardio immediately after completing your set with the weights and then after the cardio exercise you would then take a break now when I say cardio I don't want to give you the wrong idea your 30 to 60 seconds of cardio between your sets doesn't have to be a traditional form of cardio like running on a treadmill cycling or stair climbing although it can be a cardio machine it can also be something like 30 to 60 seconds of burpees or mountain climbers or squat jumps regardless of whether you do a cardio machine or an aerobic exercise you're gonna be able to get a lot more done in less time with cardio acceleration but to ensure that you're not negatively affecting your strength you'll want to work opposite sections of your body for the resistance training portions then you do with the cardio portions so an example of this would be if you're working your chest with weights you would want to combine it with an aerobic exercise that would involve your lower body exercises like jumping rope squat jumps plyometric lunges and high knees are all great examples of lower body aerobic exercises combining upper and lower like this will prevent the exercises from fearing with each other if on the other hand you were to combine a chest exercise like bench press with another upper body aerobic exercise like burpees with a push-up at the bottom it would definitely take power away from your bench pressing sets and that's something that you really don't want to do also remember to only add on one cardio acceleration session into your routine at a time if you're aiming to burn some extra fat there's no need to do this every day of the week and it's always more sustainable to get the job done with the least amount of required work usually just one to two days a week of cardio acceleration on your upper body days will be enough switching between using heavy weights for the upper body and short 60-second intervals of cardio for your lower body it won't only help you get leaner but studies also show that it'll decrease muscle soreness and help you recover faster another way to use opposing body parts to get more done in less time is with peripheral heart action training while peripheral heart action training can combine weights with cardio it more often will combine weights with more weights you can also combine upper body with more upper body or lower body with more lower body instead of alternating between upper and lower only one of the most common forms of PHA is working opposing muscle groups rather than doing a set of benchpress and then taking a 3-minute long break you would now do a set of benchpress and then immediately follow it up with a superset of barbell rows and then you would take your break this allows you to get two exercises done within half the rest time without negatively impacting performance this is because the benchpress will work your chest at the front of your shoulders and your triceps while the row will target your back the back of your shoulders and your biceps since the two exercises won't work the same muscle groups you'll be able to lift heavy weight for both exercises without taking a break until you're done with both of them to give you some ideas you can combine chest and back biceps and triceps quads and hamstrings as well as upper and lower body weight training exercises you can also combine more than two exercises for example you can combine a bench press a barbell row cable flyes and face pulls so with these you would be doing chest back chest back break or if you wanted a mix upper and lower you can do a barbell military press followed by barbell squats pull-ups and lunges again upper lower upper lower break the goal is to move through all four exercises or however many exercises you select with no break until you're done with all of them just keep in mind when you do more than two exercises back to back your performance and strength for each exercise may suffer due to fatigue starting to set in so if you want to group more than two opposing exercises together you can do that but this shouldn't replace all of your regular weight training workouts that allow you to lift heavy another method that can help speed up fat loss is too bad at interval training usually with these kinds of workouts they'll involve very short bursts of high-intensity work combined with short breaks in between each round a simple interval to set up for Tabata is 20 seconds on and then 10 seconds off for eight rounds per exercise then after the eight rounds you would take a two-minute break and begin the next exercise for the same twenty on ten off interval and the same eight rounds again to perform this as a quick 15-minute finisher after lifting weights you would only need about 3 to 5 exercises since your breaks are so sure you'll probably mostly be sticking to aerobic exercises like burpees squat jumps kettlebell swings and medicine ball slams so a 20-second on 10 seconds off to battle workout is once again something that we want to add slowly starting with just one session per week to help burn some extra fat and it won't replace your regular weight training workouts now that's not to say that Tabata can't be used to work on increasing strength and power you would just have to adjust the intervals and the types of exercises you're doing you can still stick to some pretty heavy weight training exercises with a shorter work interval and a longer rest interval like 10 seconds on and 50 seconds off or 10 seconds on and 120 seconds off with this kind of interval you'll only get a few reps and per round allowing you to lift heavier weight and you'll have more time at the end of each round to recover another very simple way to get faster results from your regular weight training workouts is by following the 80/20 rule this means that about 80% of your workout should be made up of compound multi-joint exercises with free ranges of motion a deadlift with heavy weight is going to burn a whole heck of a lot more calories during the work and it'll continue burning more calories long after the workout is done a bicep curl will not have this kind of effect because unlike the deadlift which works almost every muscle in your body the bicep curl only works your biceps and your forearms compound exercises don't just burn more calories because you work more muscles but they also allow you to lift a much heavier load this allows for greater and faster progression and the amount of weight that you're lifting compared to what would be possible if you were mostly sticking to isolation type exercises only in general lifting heavier weights will help you build more muscle and burn more calories throughout the day this doesn't mean that you can't also do isolation exercises but the majority of your workouts should be compound movements and isolation movements should be saved for the end of your workouts of course if you're just training arms abs or calves you'll find yourself doing much more isolation exercises on those days but for your other workouts you want to structure them with a special focus on core compound exercises like squats deadlifts and bench presses so now that we've covered the five methods you can use to get more out of your gym sessions let's go over the free imam workout that i have linked up below you'll see a link below in the description and this link will allow you to grab a copy of that workout it'll take you to a PDF and in this PDF you'll be able to click on each exercise and that'll take you to a video demonstration that shows you exactly how to perform the exercise properly you can also print this PDF and take it with you to the gym to track the amount of weight that you're lifting and how many reps you're getting for each exercise which will help you monitor your progress over time you'll see that each exercise has an A and a B and that's because like I said earlier this workout combines Imam with cardio acceleration so a is your weight training exercise B is your aerobic exercise you would perform five rounds of Imam for each number not for each letter okay so that's important so what I mean is that for the first one you would do 1a 1b 1a 1b and then finish off with 1a you wouldn't do five rounds of each a and B just five rounds total then you would take a two-minute break and move on to the next pair of exercises again just to remind you with Imam each of those five rounds are back to and the only break you get is whatever's left after completing the round so if it takes me 30 seconds to do ten reps I only have 30 seconds of rest before moving on to the next minute long round you'll also notice that for each weight training exercise it'll save +2 if you're a beginner you don't have to worry about that but if you're more advanced you can add two reps each time you do another round where you repeat the same weight training exercise for example with the first one like I said you would wind up doing 1a 1b 1a 1b and 1a again so the first time you would do 10 reps for 1a and then when you came back to it for the second time you would do 12 reps and then 14 reps on the third and final time again adding 2 reps each time is only for those of you that are advanced other than that the workout should be pretty straightforward just remember to do both sides for the exercises that involved one leg or one arm at a time like pistol squats but that about wraps it up guys try the workout and let me know how it goes in the comments below also if you feel like this video helped you out make sure you subscribe to the channel and hit that Bell icon so you can be notified whenever I release new free tips and tricks just like the ones you found in this video also if you're looking for a done-for-you program that'll help you burn fat faster than you ever have with no trial and error on your part try my 6-week challenge you'll get a 42 day workout plan and a customizable diet plan based on your preferences we include intermittent fasting keto carb cycling vegan and even Oh mad meal plans that are based on your body and your current weight you'll also get a recipe book that goes hand-in-hand with your meal plan and a coach to help guide you through the entire process to find out how you can get this program for free and why we have thousands of five-star reviews from people that have dropped 20 pounds or 5% of their body fat in only 6 weeks you can click the link below in the description we also have lean bulking programs designed to help you build muscle without gaining fat and if you want more one-on-one coaching to help fix your specific problem areas you can visit my website directly at gravity transformation comm I'll see you guys soon

45 comments

  1. Thanks for tuning in πŸ™‚ Hope you enjoyed the video. In case you missed the free EMOM workout here it is: https://bit.ly/2LAPI9c

  2. Question: you’ve said before that you have to be in a calorie surplus in order to gain muscle. What about muscle toning? Can I do that while losing weight? Is there actually a difference between muscle building and muscle toning or is it just semantics?

  3. Ur not suppose to do cardio in the middle of ur weight lifting..u will drain ur adrenals..always do ur cardio after ur weight training

  4. Thanks for this great video. I'm looking to improve my workouts. I've been actively training for nearly two months and I've lost almost 15 pounds of fat and replaced some of that with muscle!

  5. thats bad they will try to do bad raps fast to get the break . r u a crossfiter man dont make bad advice just for wievs. ok if u wanna get them to lose gains thats ok but then u can just say dont eat and do cardio

  6. The 1 and only for best advice. Plus the programs are freaking great and actually work. Unsubscribing from everyone else.

  7. I dont recommend an EMOM deadlifting to anyone. You will eventually loose focus on your form and injure yourself.

  8. Wow that E.M.O.M sounds amazing… Gonna start doing it tomorrow… If I die just tell my family I love them πŸ’”

  9. Thank you bro tou motivate me everytime i watch your videos you are amazing bro thanks

    I am also new youtuber plz support me guys it helps me well appreciated πŸ‘

  10. What makes me happy is that I decided to go for CrossFit training and I see many of these techniques applied during the WODs

  11. I trained with a guy yesterday. His theory was 40:20. 40 seconds of exercise followed by 20 second break.

  12. Lol. I don't know the gyms you guys go to. But mine doesn't allow the the flexibility to bounce from one spot or one machine to the next. Just saying. Great video tho.

  13. Again excellent info max. Simple concept yet until someone points it out, its not something you think about. And Thnx for the pdf.

  14. Adding in sprints at the end of my workouts have had my abs popping like crazyπŸ”₯ Also super-setting every upper body lift with jump rope. Game changer

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