Every one is an athlete. So, you can burn fat like one. You can train your body with the intensity that athletes train with.
Speed and explosive strength training are the same for both females and males. While males do have more physical strength than females, the same biomechanical motions are used by both sexes. So, females need to train the same way as males while allowing for differences in gender make-up.
And, women shouldn't worry about getting too bulky. You would have to lift very heavy weights for a long time to get bulky.
Athletes in speed and power sports are usually very cut and lean because most of their exercises are done with intervals at full speed.
Short bursts are proven fat burners and these athletes primarily train this way. We're talking workouts with major calorie and fat burn.
So, here are 10 tips to help you burn fat like an athlete:
1. Train your body in all 3 planes of motion. Using strength exercises that require rotations, turning, twisting and side-to-side motions will fit the bill.
Machine-based training concentrates on the sagittal plane (up-down, forward-backward movements). Do miminal training (unless you are rehabbing or a beginner) on machines because they limit your natural movement patterns.
Training in all planes of motion will definitely add intensity and variety to your workouts.
2. Training on your feet will lead you to do more full body exercises that burn more calories and fat.
3. Athletes have strong, muscular bodies, including the core. Muscle mass and intense workouts helps to keep their metabolisms humming around the clock.
Stabilize and strengthen the core first and limbs (arms and legs) later. This can be done using exercises like bridges, planks, bird dogs, cobras, supermans and back extensions.
You would later progress to full speed core exercises on your feet like medicine ball chops, medicine ball slams, 2-arm and 1-arm medicine ball throws and medicine ball rotational throws.
4. Include many bodyweight and dumbbell exercises in your workouts. This will help you exercise at higher speeds and burn more fat.
You can get to the heavier weights once your joints and muscles are stabilized and balanced. If you can't do bodyweight squats correctly then you won't do heavyweight squats correctly.
5. Concentrate on compound (multi-joint) exercises like squats of all types, lunges of all types, bench press, rows, step ups, and deadlifts.
These exercises work major muscle groups and help you build more muscle mass and burn more fat.
6. Improve your muscular balance. This will help you build muscle all over your body.
For instance, your quadriceps shouldn't be significantly stronger than your hamstrings. Likewise, the frontside of your upper body should have muscular balance with the backside of your upper body.
7. Train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).