Losing fat can feel like solving a jigsaw puzzle, but two-time Figure Olympia champion Erin Stern offers the missing pieces in a video published on her YouTube channel. In the video, Stern shares her five fat-burning techniques for faster results beyond simple calorie restriction.
Regarding fat loss, the key is to be in a caloric deficit.
On a weight-loss program, you can maintain a higher calorie intake by boosting your metabolism, work capacity, and energy expenditure; the overall calorie deficit is what matters.
Erin Stern’s Top Fat Loss Tips
Here are Stern’s top strategies for boosting energy expenditure and maximizing calorie burn:
- Focus on inefficient exercises
- Swap isolation exercises for compound movements
- Increase training volume
- Train with intensity
- Walk more & prioritize sleep and protein intake
Check out the video below:
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1. Focus on inefficient exercises
Per Stern, inefficient exercises demand stabilization and explosive power and engage multiple muscle groups.
These are exercises that one doesn’t inherently like.
Some exercises Stern prefers are Burpees, kettlebell swings, box jumps, battle ropes, and Olympic lifts that can elevate calorie burn.
2. Swap isolation exercises for compound movements
Prioritize compound exercises that engage multiple muscle groups over isolation exercises that target a single muscle. For example, inverted rows or close-grip pulldowns instead of biceps curls.
Stern suggests progressive overload, beginning with lighter weights and gradually increasing resistance as strength improves. Tailoring your training program to your individual experience and fitness goals is crucial.
3. Increase training volume
Implement supersets, giant sets (performing three or more exercises consecutively), and circuit training (doing multiple back-to-back exercises) to enhance calorie burn and workout efficiency. These advanced exercise principles can boost training volume and intensity, enhancing muscular and cardiovascular capacity.
4. Train with intensity
High-intensity training burns more calories and helps build muscle, particularly the fast-twitch fibers that tend to decline with age. Incorporate exercises like kettlebell swings and squat jumps to increase intensity.
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High-intensity training involves short bursts of intense exercise followed by short rest periods. This can be done through Tabata workouts (20 seconds of work followed by 10 seconds of rest, repeated for four minutes), HIIT (working at 80 percent of your max heart rate), or metabolic conditioning circuits (combining bodyweight or light-weight exercises with minimal rest).
Stern suggests limiting high-intensity workouts to five to 20 minutes. Listen to your body and adjust the training sessions as needed.
5. Bonus: Walk More & Prioritize Sleep and Protein Intake
Increase daily physical activity to elevate your metabolic rate. Small changes, like aiming for 5000 steps instead of 4000, can make a difference.
“If you had a terrible night of sleep, it might be better to call off the workout and nap instead,” said Stern. Sleep deprivation can increase cortisol levels, which can put you in a catabolic state and increase injury risk.
Protein, the building block of muscles, is essential for many bodily functions and can help with satiety and boost metabolism. Stern suggests eating at least 0.8 grams of protein per kilogram of body weight to boost fat loss progress. (1)
References
- Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h
Featured image: @2x_ms_olympia on Instagram
