Look no further than these strength training habits if you’re serious about losing fat. Strength training is king when it comes to sculpting lean muscle. burning even more calories do cardio, and increase your metabolism. That’s why we’ve put together the best strength habits to follow to burn twice the calories. Keep reading to know more.
I recommend entering at least two or three strength training sessions every week for most people. If you’re already on a regular strength regimen, you can still learn several amazing habits to incorporate into your routine that will help you reach your goal. Loss of fat goal. Get ready to start your journey and burn twice the calories with these three key steps.
Many people who are training don’t realize the importance of keeping a journal. Tracking your personal data, including how much weight you use, as well as the sets and reps you’re doing, is totally beneficial to your overall plan. It’s an easy way to make sure you’re not constantly doing the same amount of work. If you don’t up your game, you’ll burn the same number of calories and not stimulate your muscles to their full potential.
So to help you burn twice as many calories and build more muscle, start tracking your workout performance and use the information to try to improve each workout. In each session, consider increasing the weight on your lifts, performing more reps, or doing both.
Related: Strength Training Habits That Slow Aging, According to Science
Many people don’t always feel the effect of certain muscle groups during their exercises. One way to improve the mind-muscle connection is to perform movements that isolate them. This will allow you to recruit these muscle groups more efficiently, which in turn will increase your calorie burn.
The great thing about these exercises is that you can also do them before your general daily movements, allowing you to engage your muscles in everyday life. Here are two examples:
For banded lateral walks, start by placing a loop band with medium tension above your knees. With your hips pushed back and your knees soft, begin to take a step to the left. As you walk, lead with your heel and don’t let your knee bend. Go out at least 20 to 30 steps, then move to the right for 20 to 30 steps.
Grab a light or medium resistance band for your Band Pullaparts. Hold it with both hands about shoulder-width apart. Keeping your hands completely straight, begin to pull the band apart until your arms are fully extended. As you pull on the band, squeeze your shoulder blades together. Hold the end of the movement for a second or two before returning to the starting position. Complete 20 repetitions.
Related: The #1 Floor Workout to Lose Belly Fat and Delay Aging, Says One Trainer
A great way to burn more calories and recruit more muscle fibers during your training sessions is by doing composite sets. This is also a technique to get your body moving and really feel your muscles that you normally can’t feel during regular workouts. Compound sets basically perform two movements that use the same muscles back to back.
A great plan is to select an isolation exercise, then follow it up with a compound movement (before fatigue), or perform a compound movement followed by an isolation exercise (after fatigue). Examples of both are shown below.
Pre-fatigue
- Leg extensions: For leg extensions, sit on the machine with your legs under the pad. Lift the weight and squeeze your quads hard at the top for at least a second or two. Lower the weight completely before doing another rep. Complete 10 to 12 repetitions.
- … followed by Barbell Back squats: To perform barbell back squats, begin the movement by placing the barbell comfortably across your upper back (not your neck). Grab the bar with both arms outside shoulder-width apart, making sure the bar is absolutely secure. Unhook the bar, take two steps back and stand tall. Tighten your core, push your hips back and squat down until your hips are parallel to the floor before coming back up. Complete 6 to 8 repetitions.
Post-fatigue
- Dumbbell Shoulder Press: For the dumbbell shoulder press, place the dumbbells next to your shoulders. Your palms should be facing each other. Keeping your core tight and glutes engaged, press the dumbbells up, flexing your shoulders and triceps at the top of the movement. Lower the weight under control before performing another rep. Complete 10 repetitions.
- Dumbbell Lateral Raises: Grab a pair of dumbbells for your Dumbbell Lateral Raise. Stand with your chest up and your head slightly tilted back. Begin the movement by lifting both dumbbells out to your side just where your arms are parallel to the floor. Flex the sides of your shoulders at the top, then lower the weight under control. As you lower the dumbbells, keep tension in your shoulders the entire time. Do 15 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
