Unlocking the Ultimate Workout Hacks to Burn More Calories
Are you tired of spending countless hours at the gym, only to see minimal results? Many of us have been in that frustrating cycle of trial and error, searching for the secret to effective workouts. The truth is, the key to unlocking your fitness potential might not be in the type of workouts you’re doing, but in understanding your body’s response to them.
Enter the insights from Anthony Hartcher’s podcast, me&my health up. In one enlightening episode, Hartcher, a renowned clinical nutritionist, and Lifestyle Medicine Specialist delves deep into workout hacks designed to maximise calorie burn.
By understanding the principles discussed here, you can tailor your fitness routine to your goals, ensuring every drop of sweat brings you closer to the results you crave.
Watch the full video of the podcast episode here:
The Energy Game: Glucose vs. Fat
Ever wondered where your body gets its energy during those intense workouts? It’s all about the fuel you feed it. When you’re pushing through a tough session, your body can either tap into carbohydrates or dive deep into fat reserves.
Think of carbohydrates like quick-burning fuel; they’re processed through pathways like the Krebs cycle and glycolysis. This is why many athletes “carb load” before big events – it’s all about accessing that rapid energy.
On the flip side, if your goal leans more towards weight loss than performance, cutting back on carbs can push your body to burn fat for energy, a strategy often referred to as ‘metabolic flexibility’. So, the next time you’re planning your pre-workout meal, consider what energy source you want your body to prioritise.
The Carbohydrate Conundrum
Carbohydrates – to eat or not to eat? It’s a question that’s been on many minds. Let’s clear up a common misconception: it’s not just the carbs you consume, but the overall calories that can tip the scales.
When you cut back on carbs, your body doesn’t just give up; it looks for another energy source, primarily fat. But here’s where it gets tricky: burning fat isn’t as straightforward as burning carbs.
Fat requires more oxygen to burn because of its longer carbon chains. What does this mean for you? Well, if you’ve ever felt that high-intensity workouts are tougher on a low-carb diet, this is why. Your body is working overtime to get the oxygen it needs to burn fat, making those intense sessions feel even more challenging.
Heart Rate and Workout Intensity
When it comes to workouts, do you know your intensity sweet spot? Here’s a simple formula to help you gauge: subtract your age from 220 to find your maximum heart rate. If you’re aiming for high-intensity workouts, your heart rate should ideally be between 75% and 95% of this number.
If you’re an athlete, you might even push beyond this range due to a naturally higher heart rate reserve. But if your goal leans more towards endurance and fat burning, you’d want to keep your heart rate between 50% and 65% of the maximum.
Understanding this distinction is essential because it directly impacts how you should be fuelling your body for optimal results during workouts.
Fueling Your Workouts: What to Eat and When
What you eat can make or break your workout. If you’re aiming for peak performance, consider indulging in high glycemic foods with low fibre, such as honey and white bread, about an hour before you hit the gym. These foods quickly release glucose, giving you an immediate energy boost.
On the flip side, if your goal is to burn fat, you might find benefit in fasting before your workout. It might make the session feel a bit more challenging, but it pushes your body to tap into those fat reserves.
And remember, if your workout stretches beyond 90 minutes, your body will begin to draw energy from fat stores and muscle. In such cases, replenishing glucose becomes vital to performance.
Mastering Post-Workout Recovery
Your post-workout routine is just as crucial as the sweat session itself. After pushing your body to its limits, it’s essential to refuel correctly. If you’re aiming for peak performance, especially with multiple sessions in a day, loading up on carbohydrates post-workout can be a game-changer.
It helps replenish those vital glycogen stores, ensuring you’re ready for the next round. But if weight loss is your endgame, remember: less carbs and being consistent is your best friend. With time and regular training, your body will become a fat-burning machine, making each session more efficient than the last.
Fitness is a journey, not a destination. Hartcher’s insights underscore the importance of understanding one’s body, setting realistic goals, and enjoying the process. Whether you’re aiming for performance or endurance, the right knowledge can make all the difference.
Discover Your Ultimate Potential with me&my wellness
Diving deep into workout hacks to burn more calories is just the beginning. True holistic health encompasses every facet of your well-being. At me&my wellness, we offer tailored health coaching that aligns with your unique goals and lifestyle. Inspired by the insights in this blog and ready to elevate your wellness journey? Book a consultation with us and let’s craft your personalised roadmap to holistic health.