This may come as a shock to you but you don't have to spend countless hours at the gym to get a lean, toned, fit body. When all is said and done, it is the workout that matters, not how long you are doing it. Working hard AND smart can be a whole lot more powerful than just working hard. The following are some tips that can help you get the most out of what you are doing so you can achieve your fat loss goals.
If your goal is fat loss, you need to put effort into what you are doing. Going half-hearted through the motions just won't cut it. At the most basic scientific level, it is the intensity of your workout that matters when it comes to boosting your metabolism. So, if you aren't dripping in sweat at the end of it all, it is time to bump up that intensity!
We all have tunes we love because they get us jacked up. When you are feeling low on energy, put on those headphones, crank it up and you'll find that the intensity of your workout will automatically increase.
Now that we've told you to bump it up, it is important to remember that you shouldn't go super intense, all the time. Research has found that your body burns more calories when you vary the intensity of your workout. So, if cardio is your bag, don't stay in a steady state. Throw in some intense intervals followed by less intense ones. This will help vary your heart rate. This type of work is known as high intensity interval training (HIIT) and it has become one of the most popular ways to workout. And rightfully so -- it works. It not only helps you burn lots of calories during your workout, it helps you to continue to burn for hours after you are finished.
The majority of exercises require you to engage your core in one way or another. Engaging your core protects you by stabilizing your body but it will also help you burn more calories. Your core is one of the largest muscle groups in your body. Keeping it engaged activates your metabolism and helps you burn more fat. No matter what you are doing, remember your core!
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Balance exercises are a great way to burn extra calories. When you use a Swiss ball or a Bosu ball, for example, your body has to engage a large number of muscle groups just to keep you steady and moving against gravity. More muscle engagement means more calories burned which means greater fat loss.
Getting outside is a great way to mix things up. Not only will getting outdoors provide you with a change in scenery, it can help your body get more oxygen in the blood while boosting your intensity levels. Think about it. When you are outside, you are working against the elements. Even a slight breeze offers more resistance than you might imagine and have you ever done hill sprints? Uneven ground is your friend when it comes to intensity.
If you want to burn fat, you need to lift weights. Lifting weights is the way to build lean muscle and it is muscle that burns calories. The more muscle you have, the more calories you will burn. If you are already lifting, don't be afraid to increase the weight.
Keep your focus at the gym. If you are taking breaks every 5 minutes to run to the washroom, have a drink, talk to some people, you are not going to get the results you're looking for. Spending hours at the gym doesn't count if you aren't actually doing work in that time. Keep your focus sharp. Make sure your gym time is about your workout.
While many people like to skip it, stretching is essential. Stretching helps your muscles recover and prepares them for the work you will do in the future. If you don't stretch, your muscles will be tight and less effective the next time you hit the gym.
If you are looking to make your hard work pay off, we can help! With SweatFlix℠, you can access over 90 hours of on demand workouts! That's right, all of your favorite BodyRock workouts in one place! Whether you are new to fitness or a seasoned veteran, SweatFlix℠ has something for you! And with new content being added all the time, you'll never fall into a workout rut! Check it out!
Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.