While it is true there is no magic bullet, nor a magic potion to help facilitate a healthy, quick loss of body fat, there are, however, proven science-based methods to help a personal training client to burn fat rather than muscle throughout the training session, as well as afterward. Studies have shown that HIIT can be incredibly effective in ramping up fat burn and aiding in weight loss. In addition, HIIT may boost fat oxidation rates and maintain greater fat-burning capacity. One study notes that frequent HIIT sessions lead to increased fat-burning and decreased levels of abdominal fat.
Other findings by the Harvard School of Public Health found that while weight-training sessions are more successful than cardio-sweat sessions, pairing them together has the best fat-loss effects. In a small study, participants who only ate during the eight-hour timeframe every day when they did strength training showed signs of both reduced fat mass and maintained muscle mass. According to a review, resistance training for 10 weeks can help to increase calorie burning during resting periods by 7%, and can decrease fat weight by 4 pounds (1.8 kg) ( 4 ). Resistance training also can help maintain lean mass, which may increase calories burned by the body at rest (3).
Adding more muscle through lifting weights and doing other endurance exercises can also help burn fat, particularly if you are dieting as well. Lifting weights and maintaining muscle helps your metabolism stay high, even when you are cutting calories. If you are lifting heavy at high intensity, you may actually boost your afterburn, or the calories burned following a workout. 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.
Getting means you need to consume less calories than you are burning throughout the day in order to create a caloric deficit and begin burning fat. If calories are controlled, you still will be burning fat from your meals for energy during the day and maintaining your current level of body fat. Fat is burned during the day, with less calories coming in, less fat is replaced, and total fat loss occurs. When it comes to fat loss, burning more calories is the key, not necessarily using more fat as energy.
Men typically have less body fat and more muscle than women at a similar age and body mass, meaning men burn more calories. As you age, muscle mass tends to decline, with fat making up more of your body mass, which reduces calorie burn. Plus, muscles take up less room than fat, so two people weighing exactly the same amount, but with varying percentages of body fat, may look dramatically different.
Having more muscle may mean that you are burning slightly more calories while at rest, but it may also mean that you are stronger and faster — which allows you to work out harder and burn more calories while exercising, too. Plus, building muscle tissue may help boost your metabolism and work more effectively at burning fat. Do note, however, that working with higher cardiovascular intensity may mean that you are likely burning muscle, or your bodys own protein stores, instead of fat, as a power source.
Working at lower intensities is not necessarily bad, but will not wring any more fat out of the body if you are not burning more calories than you are eating. Improving your fat-burning capacity does not necessarily boost your overall metabolism, and does not always result in weight loss. Switching the source of calories may speed fat loss, whether it is increasing protein or restricting how much fat you eat.
Try to include several servings of high-protein foods in your diet every day to help boost fat loss. Follow a High-Protein Diet Incorporating more protein-rich foods into your diet is an effective way to curb appetite and burn more fat. Trading in even just one or two high-calorie drinks for a glass of water or cup of green tea is a simple way to boost fat loss.
There are simple ways that you can alter your lifestyle for fat loss, like changing up your diet and making sure that you are eating the right types of foods. Fortunately, there are plenty of easy steps you can take to boost your fat-burning, fast, and easy. Check out these best ways to burn fat for good, and find out how your unique body type is built for weight loss. If you are already at a healthy weight and body-fat percentage for your height and age, trying to cut fat is ill-advised.
Another, by the International Sports Nutrition Association, says losing between one-half to one-percent of your body mass each week is the best way to drop fat, while maintaining lean muscle mass (which, as we discuss below, is another way to burn fat). Another smaller study found that taking probiotic supplements helped individuals following a high-fat, high-calorie diet keep their fat and bodyweight off (51). Another small study found that people following a weight-loss diet took two tablespoons (30 ml) of coconut oil each day, lost more stomach fat than those given soy butter (19). One study found that following a Mediterranean diet high in healthful fats from olive oil and nuts was associated with lower risk of weight gain than eating a low-fat diet (18).
A 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 significantly more bodyfat than subjects who consumed the same calories, but had higher carbohydrate intakes and lower fat intake. Eat More Healthy Fats While this might sound counterintuitive, increasing your consumption of healthy fats can actually help keep you from gaining weight and helping you keep your sense of fullness. Healthy fats, specifically Omega-3 fatty acids, along with monounsaturated fats, may actually help you lose bodyfat. Other studies found that aerobic training increased lean body mass and decreased stomach fat, waist size, and body fat (38, 39, 40).
Such drinks may still increase insulin production, which may suppress fat burning. You cannot really go without your diet coke, just try and limit it to only one per day, max.
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