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5 Fat Loss Workout Hacks—Lose Weight Faster

5 Fat Loss Workout Hacks—Lose Weight Faster

I’m always looking for simple ways to make my workouts more effective, as doing so helps me achieve my fitness-related goals in significantly less time. Over the years, I’ve created and learned from others hundreds of cool tips or “hacks” to make fat loss and building muscle simpler and faster.

This article reveals 5 of my favorite fat loss workout hacks for burning more calories during, and after your workout. Give them a try and you’ll see results after just a few workouts. You’ll really speed up the rate at which you lose weight by also following the diet tips in this article.

1. Bodyweight Circuits

Bodyweight circuits are a super challenging way to burn more fat. I also like them because they don’t require any fitness equipment, and you can do them almost anywhere.

These exercise circuits are easy to perform. Begin by choosing bodyweight exercises (burpees, chin ups, inverted rows, push ups, squats, etc.). I recommend using 2-3 exercises for your lower and upper body respectively. Alternate each type of exercise in your circuit. A way to increase the calorie-burning intensity of these circuits is to alternate between lower and upper body exercises throughout the circuit.

The bodyweight circuit below follows this methodology.

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Burpees
Inverted Rows
Wide Outs
Push Ups
Planks (hold for 30-60 seconds)

Perform 10 reps of each exercise in the circuit. Your goal is to perform each exercise one after another without resting. Rest once every exercise in the circuit has been done until you’ve caught your breath and feel recovered. Repeat 3-5 times. The fitter you are, the more circuits you should perform.

You can perform bodyweight circuits after your regular workout.

2. Countdowns

This fat loss workout requires you to perform 2 exercises one after another for a pre-determined number of sets. You count down every set by decreasing the number of repetitions for each exercise by 1 rep. The countdown workout is done when you get to 0 reps.

Here’s a count down that I really love for burning off calories and boosting your fitness levels fast.

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Exercise 1: Wide Outs
Exercise 2: Push Ups

Start with 5-10 reps for the first set and decrease the number performed by 1 at each set. Your goal is to get to 0 reps without resting between any of the exercises. Make it your goal to add another set every week.

Here’s what this looks like over a period of 6 weeks.

Week 1: 5 sets (sets of 5,4,3,2,1 reps)
Week 2: 6 sets (sets of 6,5,4,3,2,1 reps)
Week 3: 7 sets (sets of 7,6,5,4,3,2,1 reps)
Week 4: 8 sets (sets of 8,7,6,5,4,3,2,1 reps)
Week 5: 9 sets (sets of 9,8,7,6,5,4,3,2,1 reps)
Week 6: 10 sets (sets of 10,9,8,7,6,5,4,3,2,1 reps)

I like to do countdowns at the end of my bodyweight-focused workouts and on my off days after first doing several sets of kettlebell swings or farmer’s walks.

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3. Farmer’s Walks

This is one of my favorite exercises for burning fat:  they’ll also help get into great shape fast! Farmer’s walks are simple to perform—all they require you to do is simply pick up something heavy, like a dumbell, kettlebell, or bucket of rocks, and walk.

Work up to 15 minutes of walking while carrying a dumbell or kettlebell in each hand and your stubborn body fat will melt away. You also notice that your legs, abs, and shoulders look better and become much stronger.

Start with walks of 3-5 minutes and increase the amount of time you walk every workout until you’re doing them for 15 minutes at a time. Once you can do this, increase the weight you carry.

You can perform Farmer’s Walks at the beginning or end of your workout.

4. Kettlebell Swings

This exercise is a total body exercise. A single set of swings will train every muscle in your body, especially your legs, back, and shoulders, and will also get your heart rate cranking. These 2 benefits are why this exercise can help you melt off body fat fast.

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Start with a weight that you can use to do 2-3 sets of 12 swings easily. Make it your goal to perform 100 swings in under 10 minutes. Perform as many sets as necessary. I like to start with sets of 10 as this helps ensure I’m doing each swing with proper form.

Once you can do 100 swings in less than 10 minutes it’s time to make things more challenging. You can do this by using a heavier weight, or doing a more difficult form of this exercise such as the kettlebell snatch.

5. Rest Less Between Sets

Don’t let the simplicity of this tip fool you: it alone will turbo-charge the intensity of your workouts. As you may already know, the more intense your workout the more calories you’ll burn.

Start by resting 10 seconds less between each set of exercises of your workout, and make it your goal to get down to 15 seconds between each exercise. Once you can do this, you can make the workouts more challenging by performing more exercises and increasing the weight you’re lifting.

Conclusion

Now you have five killer tips that will help you burn more calories and lose fat more quickly. Perform just one of these fat loss workout tips at the end of every workout and you’ll see results in no time.

Another way to use these tips is to perform them on your day off. Just choose 1-2 of the tips above to get in a 10-15 minute mini-workout and burn off extra calories.

I also recommend the article Hack Your Weight Loss Workout for more ways to lose weight fast.

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Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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