Two thirds of adults in the United States are overweight. That means that on any given day, you are more likely to encounter someone who is overweight than you are to encounter someone who is fit. If you yourself are overweight and are interested in learning how to burn fat quickly, you will find this article helpful.
Exercise is a key component in burning fat! Follow these three exercise tips for maximizing your fat burning (remember to always check with your doctor prior to beginning a new fitness or nutrition routine!)
Weight Training to Increase Muscle Mass and Burn Fat Quickly.
“Workouts to Lose Weight Fast”
Every little bit of extra muscle you gain will help you to burn energy while you are at rest. This is known as the resting metabolic rate (RMR) of muscle. Greater muscle mass will also help you to burn fat quickly while you are being active. If you are not currently using weights when you exercise, gradually start incorporating them into your routine. If you are already using weights, try a more vigorous effort, keeping your repetitions on the lower end, aiming for 8 to 12 maximum reps. This means you should be experiencing muscle fatigue when you reach 8 to 12 repetitions. If you are not feeling fatigue, use heavier weights rather than increasing reps, otherwise you may be wasting your efforts.
“Learn How to Burn Fat Quickly”
Consistent cardio or aerobic effort is an important tool in burning calories. This may be the most time-consuming part of your routine, but remember that you can split up your cardio sessions into smaller sessions if necessary. For example, if you aim to spend 60 minutes on cardio (a very good goal) try exercising for half an hour before work and half an hour after work. Low impact cardio exercise (that does not result in next day soreness) can be done every single day. Walking is one of the best ways to incorporate consistent cardio exercise – it can be done easily and cheaply. Even if the weather isn’t great, bundle up, grab an umbrella, get a decent pair of shoes, and walk. A mp3 player or iPhone is an excellent way to stay motivated and helps to pass the time. A walking buddy is another great way to pass the time and may help you to stay accountable.
Burning fat through cardio certainly isn’t limited to walking. If you have access to a gym, or have equipment at home, exercise bikes, treadmills, elliptical machines, or rowing machines are all excellent choices to burn fat quickly. If you are adventurous and like the outdoors, biking, hiking, rollerblading, swimming, or tennis might be a good fit for you. Crank up the music and dance in your own living room! The options are truly endless. The trick is to find something that you enjoy doing, commit to at least 3 cardio sessions a week, and get to it.
“Losers Make Excuses, Winners Make it Happen”
Short bursts of high intensity interval exercise are an excellent way to burn fat. It’s fun and it’s a great way to challenge yourself. Be prepared to give absolute effort during your high intensity cycles – it should not be easy, you should be working very, very hard. You will be sweaty and tired, but you should feel great afterward. Try for 30 second bursts of exercise (commonly referred to as sprints) followed by 90 seconds or so of rest. Do this 6-12 times, twice per week. Sprinting, jumping rope, or jumping jacks are all excellent choices for HIIT.
High intensity interval training (HIIT) can help you burn up to nine times more fat after a workout than if you had spent an hour doing moderate cardio. Does this mean you should abandon your cardio routine? Absolutely not! Some people get great results doing cardio Mondays, Wednesdays, and Fridays, while doing HIIT on Tuesdays and Thursdays.
Watch What You Eat!
This is, perhaps, the cardinal rule to follow when attempting to lose fat. Exercise truly is important – the benefits of a regular exercise routine go beyond simply losing weight. If, however, you do not choose a sound eating plan to accompany your fitness routine, you will not effectively maximize your fat loss results.
Controlling insulin levels is critical in burning fat. Insulin (a hormone that lowers blood glucose) limits the use of fat as a source of energy by inhibiting the release of glucagon (a hormone that raises blood glucose.) Insulin encourages the body to store fat, while glucagon encourages the body to release fat.
Insulin is released in response to blood sugar – this means that foods that raise your blood sugar will elevate your insulin levels. What kinds of foods are best at raising blood sugar levels? Carbohydrates, particularly simple, refined carbohydrates.
A low carbohydrate diet often appeals to the person seeking to burn fat, and with good reason. While protein does raise insulin, it also triggers the release of glucagon and dietary fat doesn’t trigger the release of insulin. So, a diet that allows for lower carbohydrate intake relative to protein and fat will be the most helpful for regulating insulin levels.
When choosing which carbohydrates to incorporate in your diet, choose complex carbohydrates, such as whole grains and fresh vegetables. When choosing carbohydrates to eat, your goal should be to eliminate processed and refined carbs – this means you should READ LABELS! Be on the lookout for words such as: enriched, bleached, refined, or processed. Check the ingredients list carefully, and be sure to avoid sugars and syrups (corn syrup, high fructose corn syrup, glucose syrup, maple syrup, etc.) Also beware of ingredients ending in –ose, such as glucose, fructose, lactose, and sucrose.
With all food choices, look for foods that are fresh and minimally processed. The more steps food has to go through before it is ready for consumption (not counting how you prepare it after you have purchased it,) the less likely it is food designed for optimal health.
By choosing sensible foods and committing to an exercise program, you will be well on the way to burning fat and optimizing your health. Exercise and nutrition is your best approach when deciding how to burn fat.