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.
Aerobics are Important for Fat Burning
“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.
High Intensity Interval Training (HIIT)
“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!
“Weight Lose Meal Planning”
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.
This is a very practical post. As a senior citizen, I apply what you have suggested, for the most part, but have some modifications. I do weight training, but combine with a degree of cardio. I do 10 exercises, one set of 30 with enough weight to make the last 4 reps difficult without a great deal of straining. I only rest while I move to the next exercise. Of course, I can’t use as much weight as I did when doing sets of 8 or 10. I also walk briskly for 90 minutes daily. This is about all I can do. Diet is the big thing.. I love to eat so I am trying to watch my fat intake. Thanks for your article. It has pushed me a bit.
Thanks a lot for this amazing article on how to burn fat quickly. I have been going to the gym for almost 7 years. I want to tell you that at the beginning I was very fat and I was looking for a lot of information on how to lose weight and grow in muscle mass. I prefer High Intensity Interval Training. With this style of training, I lost almost lose 15 kg and I want to say that I am very satisfied. The idea is that at first you lose a lot of pounds but after that a period of stagnation begins. A lot of people give up because they don’t see results but this is the most important stage. With ambition and determination all is possible.
Thanks again for this post. Wish you all the best!
Hello, I really want to first appreciate your effort in putting this great website together and writing this article. I engage in exercise daily although I hardly have enough time to put but the results seem not to be coming as fast as I would want it to come. I am thinking about slim tea or dieting. What is your advice on that? Should I stick to the exercise?
Thank you for your post. It is useful for me. I am closing to 60 year old and my belly fat becomes bigger and bigger. I think about doing something on it, but never take time to do research on how to reduce my belly fat.
Here comes your article. I agree with you that to burn fat, exercise is key. I have my own online business and am busy. I always have excuse that I have no time to do any exercise. You provides some easy way to burn fat and I like the program of high intensity interval training. This exercise is relatively easy to implement since it can be done in any place, fitting my busy schedule.
It is kind of you summarizing the useful information for us.
Many thanks to you for sharing such an excellent article with us .I wake up every morning and exercise because it helps burn my body fat.Besides, beans are not just fat but also help to strengthen our body structure and body.And the larger muscular body helps burn fat faster and this is what I have incorporated into my daily exercise routine.Also I have collected exercise bikes for exercise in my home and this is the best way to burn pictures.People who are having fat burning problems will burn fat very quickly after reading your article and share new experiences with you.
Many thanks to you for sharing such a wonderful article with me and I am very aware of my health but I did a lot to reduce my fat when it started to look awful for me to get fat on my body some time ago. I think exercise is a very effective way to burn fat .I have done regular workouts for my weight loss and Aerobics is an important tool for great fat burning exercise Consisten cardio or aerobic effort burn calories. This has seemed to me the best way and can be done easily and cheaply .Besides, I put an exercise bike on my way home. It was very convenient for me to burn fat. I was able to burn fat very quickly. Besides, I was very aware of my diet, regularly dieting and drinking lots of water .And I got a very good partner for the walk, for which I was able to do my practice regularly .All in all, I have gotten pretty good results in just 15 days .
Finally I hope everyone reading your article can burn their fat very fast and will definitely share with you the new experience soon .
There are no short cuts to burning fat, to me, exercise is the major and most effective way to burn fat.
But discipline is the key, that is, one needs to stay focused and not deviate from his or her daily routine of exercise.
Most overweight people I’ve known tend to fall on the way side after a few days of exercise.
Most don’t eat healthy.
With this detailed guide and lots of discipline on the part of the individual I think such person will be able to burn some fat and gain more muscles in no time.
Many thanks for your outstanding article about how to burn fat quickly. We always think how to make ourselves fit. We always dream to be fit. But we don’t take necessary step for making us fit. Healthy body keeps us fit for work. We can’t think harmonious and peaceful life without good health.
I am facing a lot of problem for my fat. I will take your advice for my good future. In your post you have told about walking, jogging, sprinting, jumping. I have a treadmill which I have never used. I will start my diet loss program soon. Thank you again for this kind of post. Many people can get good motivation trough it. So, I will share your post in my social media group.
Hello Adam, thank you for sharing this post on how to burn fat quickly. Many persons that want to burn fat seem to do it in the not too correct way and by so doing they don’t get the best results. Regular exercises and the proper diet is the key to burning fat fast. Some focus on one of the two and end up not getting a great result. The tips you have shared in this article are very helpful as they’re focusing on diet and exercise.
This is a very practical post. As a senior citizen, I apply what you have suggested, for the most part, but have some modifications. I do weight training, but combine with a degree of cardio. I prefer High Intensity Interval Training. With this style of training, I lost almost lose 15 kg and I want to say that I am very satisfied. The idea is that at first you lose a lot of pounds but after that a period of stagnation begins. Thanks again for this post. Wish you all the best!
I wake up every morning and exercise because it helps burn my body fat.Besides, beans are not just fat but also help to strengthen our body structure and body. .I have done regular workouts for my weight loss and Aerobics is an important tool for great fat burning exercise Consisten cardio or aerobic effort burn calories. With this detailed guide and lots of discipline on the part of the individual I think such person will be able to burn some fat and gain more muscles in no time.