Take your best home fat-burning exercises and transform them into an absolute training machine to make you lean and trim in no time. You can drop fat at a slow, sustainable rate by doing fairly basic weightlifting exercises such as the 5x5s, along with some cardio sessions per week. As you get stronger, you can perform more exercises, lift heavier weights, or add extra days of strength training.
You will eventually be able to burn more calories, and better yet, not need to put in so much time doing intense exercises. If you are lifting heavy at high intensity, you actually increase the amount of your afterburn, or calories burned, once your workout is over.
This means you are burning calories while working out, but your body continues burning calories after the workout as well, allowing your body to return to a pre-existing state. Your bodys metabolism stays elevated after high-intensity training, and your body burns fat as a result. Muscle is metabolically active, so when you lose it, you lose out on the additional calories that the muscles burn. If you are dieting to lose weight, you are really running the risk of losing your muscles along with your fat.
When trying to cut weight, cutting out all the fat in your diet is a bad idea. There are easy ways that you can modify your lifestyle in order to lose fat, like changing up your diet and making sure that you are eating the right types of foods. Check out these better ways to burn fat in the long term, and find out how your unique body type is built to lose weight.
Adding more muscle through lifting weights and doing other endurance exercises may also help burn fat, particularly if you are dieting as well. Resistance training can also help maintain lean body mass, which may increase the amount of calories your body burns while it is at rest (3). According to a study, resistance training for 10 weeks could help raise resting calorie expenditure by 7%, and it may decrease fat weight by 4 pounds (1.8 kg) ( 4 ). Another smaller study found that eating exclusively in an eight-hour window every day helped decrease fat mass and preserve muscle when combined with resistance training (61 ).
Other findings by the Harvard School of Public Health found that while resistance training was more successful than aerobic training sessions, the combination of both had the best effects on fat loss. One study out of Loma Linda University (California) reported that subjects following a high-fat, low-calorie diet, in which most fat came from almonds, lost substantially more bodyfat than those who consumed the same calories, but had higher carbohydrate intakes and lower fat intakes. A study of 1,114 adults found that, for every 10 grams increase in daily soluble fiber consumption, participants lost 3.7% more stomach fat over five years, even without other changes to their diet or exercise (30).
A study published in The Journal of Obesity found that three months of HIIT resulted in 4.4 pounds of fat loss. The authors of the study reported that performing vigorous exercise immediately prior to starting the fast helped the body go into fat-burning mode a lot quicker…three-and-a-half hours quicker, to be precise. The conclusion: Just 20 to 40 minutes a day of aerobic activity, such as running, can help jump-start your fat loss. Studies show strength training is more effective than aerobic exercise alone in terms of fat loss. Adding more protein to your diet may help keep you feeling fuller longer, which reduces appetite, which lowers calorie intake.
Follow a high-protein diet Including more protein-rich foods in your diet is an effective way to decrease appetite and burn more fat. Try incorporating several servings of high-protein foods in your diet every day to help boost fat-burning. Eating a high-protein diet helps your body ramp up metabolism and maintain muscle mass, according to a study. Foods high in sugar are also typically calorically dense, meaning that they do not fill you up, meaning that you need to eat more to satisfy your sweet tooth. For a healthier alternative, switch sweets and chocolates for lower-calorie, naturally sweet foods like dates, figs, and pears, or sugar-free snacks. According to studies, working out first thing in the morning may help you lose up to 20% more fat compared with exercising after having had your breakfast. Start the day with a workout, and then follow it up with a protein-rich breakfast, like Greek yogurt, eggs, or porridge.
Such drinks may still boost insulin releases, which may suppress fat burn, so definitely cannot go without your diet coke, but try and limit yourself to just one a day.
Working out at lower intensities is not necessarily bad, but will not get your body burning any more fat than it would have been had you burned more calories than you consumed. Do note, however, that working at higher cardiovascular intensities may mean that you are likely burning muscle, or your bodys own protein stores, instead of fat, as a source of energy. A good strategy to quickly lose belly fat is to get a daily 25-minute running workout and maintain a diet low in calories, fat, and sugar, so the body is more likely to burn fat.
Running is the best way to lose belly fat fast because it burns up a lot of calories in a short amount of time — you can burn up to 300 calories with only 25 minutes of running. Cycling is another great way to spur weight loss and burn belly fat, as it encourages the building of muscle and increases muscle strength and endurance, and the more muscles, the more capacity your body has to burn fat. Bottom Line Strength training, whether it is weightlifting, yoga, or using another form of resistance training, is an excellent way of decreasing unhealthily-stored belly fat–the type that surrounds organs–by increasing your lean muscle mass, as well as burning more calories when you are resting. You can combat evil belly fat by adding strength training into your exercise regimen.
For more, see Do This One Thing While Strength Training Burns Twice the Calories, New Study Says. When your metabolism is not working efficiently, your body can store the energy it does not use as fat.
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