You can make your workouts more intense to account for those “extra calories”
The end of the year is a time for parties, typical delicacies and gatherings dedicated to alcoholic drinks. An effective strategy to balance excess calories and maintain well-being is to invest in exercise.
Not only do they help you burn calories during your workout, but they also speed up your metabolism for hours after your workout. With that in mind, we’ve put together some tips for burning more calories with exercise (and other strategies for managing excess this time of year). Come with us!
Tips for burning more calories with exercise
Exercising your body is a great way to keep your metabolism active and speed up calorie expenditure. However, what many people don’t know is that you can make your physical activity more intense to burn more calories!
1. Bet on HIIT training (high intensity interval training)
High-intensity interval training, known as HIIT, is an excellent option for those looking for fast, efficient results. It involves alternating short periods of maximum effort, such as intense running or burpees, with intervals of rest or light activity.
The best thing about HIIT is its convenience: 15 to 30 minute sessions are enough to achieve significant results. Another advantage is that it can be adapted to different fitness levels, allowing beginners and athletes to progress in the same format.
An important aspect is that this method significantly increases calorie expenditure, both during training and in the following hours, thanks to the EPOC effect (Excessive post-exercise oxygen consumption).
2. Include compound exercises in your routine
Compound exercises, which involve more than one joint and muscle group, are ideal for improving calorie burn. Movements such as squats, deadlifts, push-ups and rows require simultaneous effort from multiple parts of the body, increasing energy demand. These exercises also optimize training time, being ideal for those who have busy days at the end of the year.
3. Add weight to your activities
Increasing resistance during exercise is an easy way to increase calorie expenditure. Whether you carry dumbbells, use ankle braces, or practice functional kettlebell exercises, the extra weight requires more muscular effort, increasing the intensity of your workout.
In bodybuilding, progressively increase the load on the machines or free weights, always ensuring correct execution of the movement. As for aerobic training, you can add more training, for example, on hills or stairs.
4. Take advantage of the summer to train outdoors
Summer is the perfect time to get out of the gym and enjoy the outdoors. Doing physical activity on beaches, in parks or even at home in the open air brings not only physical but also mental benefits, helping to relieve typical end-of-year stress.
Activities such as running on the sand, swimming, playing beach volleyball or cycling are dynamic and high-calorie options. Additionally, heat intensifies sweating, which can lead to an increased feeling of “work” during training. Just don’t forget to constantly hydrate to avoid dehydration.
5. Combine cardio and resistance
To maximize calorie burn, alternate aerobic workouts (such as running, cycling, or jumping rope) with strength exercises (such as weight training or Pilates). Resistance training builds muscle mass, which increases your basal metabolic rate, meaning you burn more calories even at rest.
A practical idea is to start with a functional circuit that combines rapid aerobic movements and weight exercises. For example: 30 seconds of jumping jacks, followed by 12 loaded squats and 10 push-ups. This format keeps the pace high and promotes greater calorie expenditure.
Other tips for controlling calories at the end of the year
In addition to these exercise tips, it is important to pay attention to other measures that can promote greater calorie expenditure and health!
- Hydration is essential: With the summer heat and the increase in consumption of salty foods and alcoholic beverages, staying hydrated is essential to avoid fluid retention and abdominal swelling
- Avoid long periods without eating: Going a long time without eating can lead to overeating at main meals. Invest in healthy snacks between meals, such as fruit, plain yogurt or nuts
- Moderation in alcoholic beverages: Alcoholic drinks are high in calories and can sabotage weight control. Opt for low-calorie options, such as dry wine or drinks with sparkling water and lemon
- Moving after meals: avoid sitting for long periods after eating. A light 15-minute walk aids digestion and increases daily calorie expenditure
- Make conscious choices at dinner: At the end of the year, favor dishes rich in lean proteins, such as turkey or fish, and accompany them with salads and vegetables
With these tips you will be able to enjoy the end of the year with more energy, health and disposition, keeping your body active and balanced even in the midst of parties and celebrations.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
