Sebastian Freidank - 18. July 23
4 tips – Burn more calories when doing a home workout
In this article we want to give you some tips on how to stay fit in this crazy Corona time at home and especially how to create an effective and efficient homeworkout.
Don't let it get you down, keep fit and healthy! We support you where we can.
Table of contents
- HITT - High Intensity Interval Training
- Caffeine & Theobromine increases your performance
- Train in a higher repetition range
- Exercises that you enjoy
1. HITT - High Intensity Interval Training
High intensity interval training is not called that for nothing. Experts always emphasize that this type of training requires a particularly high level of motivation from the athlete.
But as difficult as it may be, it is clear that HITT training is probably the best method to burn fat and build up natural looking muscles evenly all over the body.
In general, there is no one true implementation of this method, but there are some things you should keep in mind.
- Build your workout in three stages if possible. 1. warm up, 2. full power training, 3. cool down/stretching
- Use a stopwatch or app to time your workout.
- A workout should last about 30 minutes and consist of 5 to 6 exercises.
- Within a set, you should do an exercise for about 30 seconds, then pause for 30 seconds and start again for 30 seconds.
- Don't forget to stretch at the end. This releases additional domain and protects you from injuries during the next workout. You can find more in-depth information on this topic in our article "Dopamine functions, sources, production and homeostasis".
2. caffeine & theobromine increases your performance
Top athletes perform exceptionally well not only because they have been practicing continuously for years, but also because they have consistently changed and optimized their diet.
The ingenious thing is that no renunciation of treats is necessary, but only a conscious and balanced approach to food. In order to improve your general physical condition, sit down with Interval Fasting deal with.
But what can you do right before a workout to get an extra boost of energy, and what can you do after a workout to replenish those reserves?
Guayusa offers an ingenious possibility here. Traditionally, this inconspicuous plant has been used for thousands of years by indigenous people in Ecuador before the hunt to withstand the strain. The caffeine and theobromine in Guayusa have a lasting energizing and performance-enhancing effect. Especially Theobromine in particular ensures increased oxygen uptake and significantly higher pumping capacity of the heart. All important information about the Guayusa effect and the ingredients and active substances can be found in the linked articles.
We recommend about one cup Guayusa 30 minutes before training and one cup after training. In the warm season, which is currently dawning, is also particularly recommended a so-called Cold-Brew. During the workout you can drink water.
The Guayusa Tea after exercise replenishes stores with energy and many minerals such as magnesium, zinc and calcium.
3. train in a higher repetition range.
Depending on whether you want to build mass/strength or increase your muscular endurance, you should proceed differently.
Train with short sets of 1 to 5 reps and a high weight to build your strength and with more reps, well > 30, and lower weight to build your endurance and burn fat.
Also in a bodyweight workout it is possible to train strength or endurance. If you want to burn fat, then go for many repetitions. If you want to train strength, don't underestimate the power of imagination and imagine that you are carrying 30 kg more on your shoulders during each exercise (tense all muscles as much as possible).
Start accordingly with a small number of repetitions and increase until the last repetition.
4. exercises that you enjoy
What is your workout about? This is the most essential question. Whether you want to lose weight or build more muscle, the basis of your decision to do something for yourself and your body is probably that you want to feel better in your skin. Accordingly, it is also important that your workout is fun.
Of course, don't put the pure fun factor above your goal, because there will always be a situation where you have to push yourself to do an exercise, but then remind yourself why, why, why and enjoy the effort. In our post on Productivity as well as in our article on Time management for more success we give you practical examples of how you can define and achieve goals.
After the effort, the reward will follow and you will feel much better. Again, the topic of dopamine release is very present and important.
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