6 Smart Ways Trainers Switch Up Their Exercise Routine To Lose Weight

Every time you walk into the gym, you see your trainer waiting for you, always in top form. Most people think that since trainers are at the gym, they probably just work out all the time. That’s actually not true. Trainers probably spend less time working out than you do because they know it’s not about how much time you spend, it’s about how efficiently you can burn calories and build muscle. Here are 6 smart ways trainers get the results you’re most likely struggling for.

1. High-Intensity Interval Training (HIIT)



If you want to burn some serious fat, you should consider doing high-intensity workouts. HIIT is a training technique where you give one hundred percent effort through quick, intense bursts of exercise. This kind of workout shocks your body and moves it away from your routine training. An HIIT usually lasts only 15-20 minutes but helps push your metabolic rate much higher than a one-hour weight training session at the gym. High-intensity interval training workouts increase your metabolic rate through excess post-exercise oxygen consumption, and you continue to burn calories even after you work out.

2. Combine HIIT With Steady Cardio



While high-intensity interval training is great to burst those extra calories, doing it every day will take a toll on your body. Because it’s so intense, you also run the risk of injury. Trainers compensate their non-HIIT days with steady cardio exercise. Doing 45 to 60 minutes of steady state cardio, two to three times a week. You can do seating rowing, moderate pace running, bike for a few miles, or even take a Zumba session. The point is to keep your heart rate between 70 to 80 percent of your maximum capacity so that you don’t overstress your body.

3. Lift Heavy Weights



When you want to lose weight, you’ll have to keep a close watch on your calorie intake. However, trainers also couple that with heavy weights. Going heavy on your weights is hard but you don’t need to do your normal number of reps. Low-rep strength training reminds your body to keep as much muscle as possible. Another trick is to keep your heart rate up when you’re doing weights. At the end of your strength training, try pushing a weighted sled for 20 yards as fast as you can and then perform 10 kettlebell swings, and rest for 30 seconds. Do this circuit 3-5 times to get your heart racing.

4. Intervals On The Stairmill



Have you noticed how climbing just a few flights of stairs can leave you out of breath? Smart trainers look at exercises that burn the most calories in as little time as possible. The stairmill can probably get your heart rate up a lot higher than just about any other piece of aerobic equipment at the gym. Doing intervals on the stairmill get your heart rate up in no time and can also build a lot of strength in your legs. High-intensity intervals work because they burn calories even during rest periods giving your greater returns on your investment.

5. Total Body Exercise



No matter how much you work out, you are going to hit a plateau eventually. If you want to lose weight, you need to keep challenging your body, keep leveling up, and try to break away from the routine once in while. One thing most trainers do is not spend too much time on isolation exercises. Instead, they focus on compound exercises to work a variety of muscles together, burn calories, and develop total-body strength. Start doing exercises that use not just one muscle but different muscle groups, exercises like deadlifts, pullups, squats, pushups, lunges, and kettlebell swings.

6. Walk More



It can’t any more simple than this. While people see trainers in the gym all day, the fact is they are always looking at keeping their metabolic rate up even outside of the gym. Apart from doing weight training, trainers also go for brisk walks first thing in the morning. If you want to lose weight effectively, don’t expect it to happen if you sit at your desk all day and spend a couple of hours in the gym. You should get into the mindset of how to keep your body active through the day. If that means strapping on a pedometer and meeting your daily step targets, go for it.