How to Structure Your
For maximum fat-burning and weight-loss effects, your exercise plans should consist of both resistance exercise and aerobic exercise and must be structured in a particular way in order to promote the greatest amount of fat burning in your body.
Not only will a thermogenic give you an energy boost but it will also speed up your metabolism, which means your body will start burning fuel at a faster rate, it will also force the fat cell cells in your body to release stored body fat into the blood stream. This may then be used by your body during your gym workout.
Beginners will generally perform a whole-body workout whilst advanced trainers will generally perform a 'split routine', which is where different muscle groups are targeted on different days.
No matter what type of routine is being performed, it shouldn't last longer than 40 minutes. Also, this component of your gym workouts should be performed in a standard fashion, i.e. perform a set, rest, perform a set, rest, etc. There is no need to alternate between a resistance training exercise and an aerobic exercise station as is done in 'circuit training'. You can certainly do that if you want to but it is not the ideal situation. Our goal is to maximise fat burning and the best way to do that is by simply performing all of the resistance exercises first.
Performing all the resistance exercises first (before perorming any aerobic exercise) means that your musccles' energy stores will be maximised. If you perform aerobic exercise in between each set of resistance exercises, some of the muscles' energy stores will be depleted which means that your strength levels may be reduced in the subsequent exercises. As a result, the benefits you gain from the exercise may also be reduced. Also, as we will cover in a moment, maximum fat burning will not be achieved by alternating resistance exercises and aerobic exercises because your body will not be in a 'mildly hypoglycemic state', which is the ideal state to be in for maximum fat burning in your body.
The aerobic exercise component should last around 20-30 minutes. There is no need to exercise for longer than this and it is important not to have the entire workout last longer than about an hour. If your gym workouts last longer than about an hour then the level of cortisol in your body starts to rise and this can have a negative effect on your results.
By performing the aerobic exercise component of your gym workouts after the resistance exercise component, your body will burn more fat. This is simply because resistance exercise component will burn off more carbohydrate because it is a high-intensity form of exercise. This means that when you perform the aerobic exercise component your body will be in a 'mildly hypoglycemic state' (low blood sugar). Plus, as a result of taking the thermogenic you will also have high levels of free fatty acids in your blood stream and this means that your body can use these fatty acids as the main source of fuel during the aerobic exercise component. Your body can use either fat or carbohydrate as a fuel during moderate-intensity exercise and since the carbohydrate level in your body is low, it will mainly use fat!
I hope this article has given you a clear understanding as to how and why to structure your gym workouts in this way. If you would even more information about how to get the best results from your gym workouts, then get a copy of my e-book Look Good, Feel Great! It contains everything you need to structure your diet and exercise plans for the best possible results!
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