If shattering body fat and burning calories are one of your key fitness objectives, these 10 fitness tips for fat loss will ensure you get the most
If shattering body fat and burning calories are one of your key fitness objectives, these 10 fitness tips for fat loss will ensure you get the most from every minute of the fat-burning workout.
Choose the workout about fat loss carefully
Nothing like the 'true' calorie-burning operation. Energy expended doesn't only depend on the task itself, but on how much work you put in, how good you are at it, how long, and how often you do it. So choose a fat burn workout that you'll do frequently and reliably. That means a genuinely enjoyable experience (unless you want your workouts to include unparalleled pain and boredom!) and one that is realistic and accessible. To keep your preparation fun, consider taking on one of our Virtual Events!
Be consistent with your workout on burning fat
Don't let the so-called fat-burning zone trick you. It is the erroneous idea that exercising at a lower intensity is better for fat burning than training at a higher level of effort (say, for example, walking rather than running). The more you exercise, the more calories you consume and it's that that really matters when it comes to fat loss.
Exercising bigger muscles to improve calorie burning
The severe fat-burning operation uses the body's large muscle groups-the thighs and back, chest and neck. The larger the overall muscle recruitment, the higher the calorie consumption. And you're much better off using, say, the rower in your exercises than isolating your arms for optimum calorie burning.
Sustainable development
The fat-burning operation needs to be sustainable for a fair time in order to fire the calorie furnace up. So though skipping is great exercise, if you can do it only for three minutes, it's not much good. The American College of Sports Medicine recommends 20-60 minutes, three to five days a week, per session. It needn't be a constant effort.
Training periods to improve calorie burning
Interval exercise, in which you combine intense efforts with recovery bouts, is one of the best ways to optimize calorie consumption, improve cardiovascular fitness, and take advantage of limited time. To get as much out of an interval session, make sure you focus on the activities outside of the comfort bubble and ease right off during recovery. Try to start with a rest/job ratio of 2:2.
Exercise Load
Weight-bearing activities, such as walking and running, use more calories than the ones that support your weight (such as swimming or cycling), simply because you have to shift your own body weight against gravity.
An Empty Stomach Running?
You may have read that exercising in the morning burns more fat on an empty stomach. It's true that if you don't crack the overnight quickly, the body has to depend on fat stores, but then again the lack of a ready supply of energy might mean you don't work out for as long or as hard as you would have done otherwise.
Just go for a post-burn
One of the best things about exercise is that once you get out of the shower, the fat-burning effects continue long. This 'afterburn' (increased calorie expenditure) is even higher after exercise at or above the average heart rate of 75 percent – another excuse to stop such low-intensity exercise!
Improves strength of exercise
If you want to continue to see success in your fat-burning system, you need to keep on increasing the pressure. It isn't the same as increasing the commitment, as the body should be able to cope with increasing demands when you get fitter. When you sit on your laurels, the rewards will start tailing away.
Keep on burning fat
Maximize your burning of fat per day by moving! Researchers at the Mayo Clinic found that, in normal everyday life, leaner people appear to get up and walk more than overweight people. Their 'non-exercising thermogenesis operation' (NEAT) was more than 350 calories per day. So don't just sit there, wiggle your feet, raise a hip, get up, and move your body daily.
For a variety of things, here are some usual calorie burns. Bear in mind that these values are intended as a rough guide differing from individual to individual:
| Typical calorie expenditure | 9 stone (57kg) woman | 11 stone (70kg) man |
| Running (calories per hour at 8-minute mile pace) | 720 | 913 |
| Swimming (calories per hour for continuous laps) | 630 | 730 |
| Uphill walking at a 10 percent gradient (calories per hour) | 590 | 694 |
| Rowing (calories per hour at a moderate pace) | 540 | 611 |
| Cycling (calories per hour at 12-14 mph pace) | 500 | 584 |
| Jogging (calories per hour at 12-minute mile pace) | 440 | 511 |
| Walking (calories per hour at 15-minute mile pace) | 252 | 365 |
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