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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 January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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