bjbj Burn More Fat From Your Workouts - Here's How Mike Chang: Yo, what s up guys? This is
Mike Chang of sixpackshorcuts. So in this video, I am going to talk to you guys about
how to burn more fat in your workouts? How to burn more calories? So usually if you are
not burning enough calories or if you are not burning up fat, the easiest way to tell
is if you are not sweating like crazy by the end of your workout. If you are walking out
of the gym or if you do workout at home and you are done and you are you know, barely
start to sweat and you are not drenched then your workout s intensity is low and that s
the problem. Okay, you got to get your intensity in your workouts up higher so this way your
body can burn more calories and burn more fat. So intensity being too low and usually
comes up to about three different problems, okay? Number one is you are using too much
machines. Number two is your rest time in your workouts, I mean in your sets are too
long and number three is the weight that you are using is too light. Okay, you are using
too lighter weight. So here is the solution, okay? So when it comes number one using machines,
best way do it is machines are really good for isolating your body parts and also for
you know, working with injuries because you are able to go ahead, you control movement
but you are not using stabilizers. But when it comes to burning fat, you don t want to
use machines, you want to go and use free weights and use compound movements you want
to be able to use the most amounts of muscle groups you can whilst still working that one
direct muscle you would be working on. So for example, let s say if you are doing the
bicep curl in a machine so you are doing it because you like to isolate your biceps. But
if you want to burn more fat in your workouts and you burn more calories replace that bicep
curl exercise for let s say a standing bicep curl or standing barbell curl or you can do
a standing dumbbell curl either with both arms or you can do an alternate. But what
you want to do is you want to find a machine exercise that you are currently doing and
find an alternative in free weights and use that. And also try to go ahead and do most
of your exercises on your feet if possible. So for example, like on bench press you know,
you can t really actually be standing up because you know are on the bench press and you are
lying down. But let s say if you are doing the bicep curl, you can either chose to sit
down and curl or you can stand up and curl and I suggest to burn more fat and calories
stand up and curl. This way you can utilize lot more core you can utilize your feet and
the muscle on your quads or feet and your, you know, glutes and burn more calories that
way by using more muscle groups, okay? So same thing with let s say if you are doing
a lat pull down on a machine how do you replace that? Best replacement for that would be straight
up pull ups and we can t do pull ups or can t do enough of them, may be try and go with
the assisted pull up or put a bench, you know, like a chair or something to step on underneath
your pull up bar. No matter if you are doing at home or the gym and then jump up on it
and do a pull up and come back down. So this way you can go ahead and replace those machine
exercises with free weights. And you can do that for everything chest press, go with bench
press, go with the dumbbell press. If you are doing a machine shoulder press, go with
the military barbell press or you can go with multi barbell press is basically barbell,
you grab it, you stand and you press. You can do that with dumbbells and pretty much
every single exercise they do with machine, there is a free weight version and I suggest
you want to go ahead and switch everything over and try to do as much exercises as you
can on your feet, in this way you burn a lot more calories. So number two is rest time.
So lot of times and even myself you know, I have noticed that and sometimes when I do
set I tend to go ahead and sit there kind of relax and just kind of stare into space.
Or I am just go and see what other people are doing and if I am in my home, I am doing
a workout, I might go check my email, or I might get on a phone or you know just do anything
that has nothing to do with you know, working out. You want to go ahead and focus and during
your rest times you want to make it a lot shorter number one, and by doing so once you
are done with your set if you are at gym, you want to walk straight to the water fountain
- this is what I need to do actually. I walk straight to water fountain, get a drink of
water, look at my look at what I am working out at and I walk straight back, from there
I sit there I count about 10 seconds or so to 15 seconds, get ready hit another set,
okay? So if you are at the gym that s a good way to go ahead and stay in the zone, do a
set, don t pay attention to anything else walk to water fountain, get a drink of water
so this way at the same time you can take advantage of getting hydrated because lot
of time people, we forget to drink water and you know, if you are sweating like crazy you
need to drink a lot of water, okay? You don t want to cramp up you know you need the water
for lubricating your joints also. So make sure you drink a lot of water the best way
to do it is that do a set, drink some water, come right back count about 10 to 15 seconds,
do another set repeat and just keep doing that. So this way you don t seem to be turned
off and just you know, kind of stare off in this place. I do that sometimes I kind of
catch myself oh, my god I am staring off and I look at the clock and it s been like two
three minutes already and you know that rest time is too long. And nothing that rest time
is there is only relative if you working out at the gym is try to not talk to a lot of
people there are going to be a lot of people they go their to kind of socialize, you know
they are working out but they just like to go there there you know, what we call gym
rats. You know, they like to go there and just kind of hang out. Well, you don t want
to be the gym rat you want to into the gym get your business done hit the weights and
get out okay? So last thing you want to do is sit chit chat and talk to people. So try
to go ahead eliminate that as much as you can if you have one of those tunnel visions
and you know, you are not kind of looking around then most of the time people tend to
bother you a little a less. What I need to do I have headphones on in a gym and I am
just in the zone, you know, I am looking up straight I am looking at the water fountain
and there maybe people like right here and I am just tunnel vision. You know, going straight
through and I am looking everybody this way, go there get my drink of my water come back,
count 10-15 seconds and I hit it again. This way I avoid all the eye contact and I can
get my business down, you know, I am out of gym within 45 minutes to an hour max. The
last thing is working with those heavier weights lot of times if you find that you are not
sweating and you know, you are doing everything you are doing the free weights your rest time
is short then the last thing to look at would be how much weight you are actually lifting?
Because if you are lifting more weight, then your body has to work hard and if you are
body is working harder, you burn more calories, you know, you burn more fat. So make if you
are not seeing enough calorie burn, if you are not sweating like crazy at the end of
workout and you have switched to free weights and your rest times are low, which anywhere
from a 30 seconds up to a minute and you still don t see your self, you know, drenched after
every workout the next thing to do is the increase the weight that you are lifting with.
So you want to use you want to lift the maximum amount of weight that you can in every single
exercise for 8 reps. The maximum weight you can 8 reps with good form, okay? s not going
to count if your form, I will do it so get those reps in because then you are just going
to get injured and just going to set you back even more. So make sure that you get to lift
the most amount of weight you can for 8 reps, okay? Don t go any lower and this way you
are ensuring that you are really pushing yourself and you can really lift amount of weight you
can. Burn the most amount of calories, burn most fat and at the time build a good amount
of muscle out there. So hope this helps you. Don t forget if you are not leaving the gym,
sweating, drenched you are not working out hard enough and you got to step it up man,
get to next level and lift hard. Don t forget those three things. Get away from those machines,
replace them with all free weight-list, try to stand on your feet while doing it. Cut
down your rest times, stay in the zone. t be distracted with everything around. Don
t get your cell phone 24/7 just lift weights and get out of there, keep your rest time
low and the last thing is a lift with heavier weight maximum 8 reps with good form and really
push forward. Thanks a lot guys. Check out sixpackshortcuts.com for workouts and nutrition
tips. I will see you guys next time. hEh@ gd/S gd/S hEh@ hOPu gd/S hD63 :p*K Burn More
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