How To Burn More Calories Than You Eat

When you’re trying to create a calorie deficit, and burn more calories than you eat, you need to use the synergy of specific behavior to make the struggle easier to accomplish.

Each of the steps below involves behavior and activities designed to increase your metabolism, which will burn additional calories each and everyday regardless of what you’re currently doing.

In isolation each step will only raise your metabolism a small amount, but when you combine the synergy of all the recommended steps it makes a more noticeable difference in fat loss.

Here’s how to burn more calories than you eat each day in a few simple steps.

Resistance Training

Cardio, cardio, cardio! That’s the main focus when trying to lose body fat, and for good reason. Elevating your heart rate with intense cardio is the most efficient way to directly burn calories.

Resistance training offers a more subtle benefit, and delivers a more long term reward. If you’re doing cardio, you only burn the calories expended for that particular session.

If you build lean muscle tissue, it will burn additional calories everyday. It doesn’t matter if you’re exercising or sitting on the couch.

More muscle mass = Higher metabolism = More calories burned each day

You can’t build lean muscle mass with cardio, and if your workout is intense enough you can actually breakdown and lose muscle tissue.

Incorporate at least 2-3 days of weight training, and focus on compound movements to develop the large muscle groups.

Recommended Exercises

– Squats
– Bench Press
– Shoulder Press
– Deadlifts

See Also: How to lose 50 pounds or more

Eat 5-8 Small Meals

In theory, eating eight small meals each day is the most efficient way to rev up your metabolism. Every time you consume calories your metabolism increases slightly. Two or three meals is rather insignificant. When you rev your metabolism eight times, it becomes significant.

In theory, eight meals is what you’d want but for anyone with a life and stuff, this is near impossible. Most people can’t sit down and eat a meal every two hours without getting fired.

Eating 5-6 meals is the range that’s more practical for most people. Don’t make the mistake of eating three large meals and two tiny meals, as this essentially defeats the purpose.

Evenly distribute the calories throughout the day. Eating smaller meals offers multiple benefits:

– Your metabolism increases each time you eat
– You eliminate the need to snack between big meals

Related: Do diet pills work?

Interval Training

If you’re going to focus on cardio, opt for short burst sessions that have a high calorie burn rate. The longer your cardio session, the more likely you are to breakdown muscle tissue for energy which isn’t what you want.

Interval training can compress the length of your workout because of the intensity. So instead of running on a treadmill for 45 minutes, you can burn the same amount of calories in a shorter time frame with interval training.

How it works:

You train in short cycles of low intensity, immediately followed by high intensity. If you were to use a treadmill as mentioned above you would

– Run at a moderate pace for 30 seconds
– Sprint for 15 seconds
– Run at a moderate pace for 30 seconds

You would repeat the cycles until you achieve your desired calorie burn, or until you’re too tired too continue. You definitely want to try to get out of your comfort zone, and avoid a long cardio workout. Really push yourself on the high intensity cycle to get the payoff.

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