5 tips to burn more calories when working out at home!

In this article we would like to give you some tips on how to stay fit at home during this crazy Corona time and, above all, how you can design an effective and efficient home workout.
Don't let it get you down, keep fit and healthy! We support you where we can.

TIP NO. 1 : HITT - HIGH INTENSITY INTERVAL TRAINING

The high-intensity interval training is not called that without reason. Experts repeatedly emphasize that this type of training requires a particularly high level of motivation from the athlete.
But as difficult as it may be, it is clear that HITT training is probably the best way to burn fat and build natural-looking muscles evenly throughout the body.

In general, there is no single true implementation of this method, but there are a few things you should consider.

• If possible, build up your training in three stages. 1. warm-up, 2. full power training, 3. cool down/stretching
• Use a stopwatch or app to time your workout.
• A workout should last about 30 minutes and consist of 5 to 6 exercises.
• Within a set you should do an exercise for about 30 seconds, then pause for 30 seconds and then start again for 30 seconds.
• Don't forget to stretch at the end. This also frees up domain and protects you from injuries during the next training session.

WANT TO LEARN MORE ABOUT DOPAMINES?

HOW TO SUSTAINABLY CONTROL YOUR DOPAMINE LEVEL

TIP NO. 2: CAFFEINE IN COMBINATION WITH THEOBROMINE INCREASES YOUR PERFORMANCE!

Top athletes not only achieve exceptional performance because they have been practicing continuously for years, but also because they have consistently changed and optimized their diet.
The ingenious thing is that it is not necessary to do without treats, just a conscious and balanced approach to food. You can find an article that specifically addresses nutrition and motivation HERE .
But what can you do right before training to get an extra boost of energy and what can you do after training to replenish the reserves?

Guayusa offers an ingenious opportunity here. Traditionally, this inconspicuous plant has been used by indigenous people in Ecuador for thousands of years before hunting to withstand the hardships. The caffeine and theobromine in Guayusa have a lasting energizing and performance-enhancing effect. Theobromine in particular ensures increased oxygen uptake and a significantly higher pumping capacity of the heart. You can find out more about theobromine here HERE .

We recommend about one cup of Guayusa 30 minutes before training and one cup after training. In the warm season, which is just beginning, a so-called cold brew is particularly recommended. You can drink water during training.

The Guayusa tea after training fills the stores with energy and many minerals such as magnesium, zinc and calcium.

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PROPER USE OF GUAYUSA

TIP NO. 3: TRAIN INTO A HIGHER REP RANGE

Depending on whether you want to build mass/strength or increase your muscular endurance, you should proceed differently.
Train in short sets of 1-5 reps and heavy weight to build strength and higher reps, certainly > 30, and lighter weight to build endurance and burn fat.

It is also possible to train strength or endurance with a bodyweight workout. If you want to burn fat, then rely on a lot of repetitions, if you want to train strength, then don't underestimate the power of imagination and imagine for each exercise that you have 30 kg more on your shoulders (tense all muscles as much as possible at).

Start with a small number of repetitions. and work your way up to the final rep. Personally, I'm more of a fan of the HITT method because the result is significantly better.

TIP NO. 4: MANY AND LARGE MUSCLE GROUPS PER WORKOUT CLAIMS

Plan your workout so that you target as many muscle groups as possible within one workout. We have listed some examples for you here.

TIP NO. 5: CHOOSE EXERCISES YOU ENJOY

What is your workout about? That is the most essential question. Whether you want to lose weight or build more muscles, the basis of your decision to do something for yourself and your body is probably that you want to feel more comfortable in your own skin. It is also important that your training is fun. Of course, you must not put the pure fun factor above your goal, because there will always be a situation in which you have to push yourself to do an exercise, maybe with every workout, but then remind yourself why, why, why and enjoy the effort.
After the effort, the reward will follow and you will feel significantly better. Again, the topic of dopamine release is very present and important.

HARNESS THE POWER OF GUAYUSA

You can find our natural Guayusa teas without additives in our shop. Guayusa brings you into a new state of wakefulness with a special focus and without physical side effects. Try it!