If you think the only way to get that dream body is by working out several hours a day and eating very few calories then you are wrong. The most important thing you need to do is to learn about the best ways you can burn more body fat in a certain time period. There is no need for two sessions daily just for working out and to get the abs you’ve always dreamed of. In this article, we will be taking a look at the most effective ways you can stimulate fat burning. You just need to follow these tips and you will get your dream body in no time.
1. Stimulate Your Metabolism Early
You need to sort of start your engine early in the day. You can do this by exercising first thing in the morning or eating a balanced breakfast. Exercising first thing in the morning will rev your fat burning mechanism and since you just came from several hours of fasting, the body will burn more calories from stored fat. Eating breakfast has been shown to be an effective way to manage a person’s weight. In fact, it is also a very effective fat burning tool since it jumpstarts the metabolism and helps prevent food cravings until lunchtime.
2. Lift Weights before Doing Cardio
If you want to perform both strength training exercises and cardiovascular exercise in one workout, you should lift weights first. This will help increase the amount of body fat that will be burned throughout the session. In a study at the University of Tokyo, exercisers who biked after lifting weights were found to be burning more body fat compared to those who only did one form of exercise. This also helps the arteries return to normal after resistance training so it offers better cardiovascular health benefits as well.
3. Change Your Workouts Regularly
If you want your body to burn fat optimally, you need to mix up your workouts. When the body gets used to an exercise routine, it burns lesser calories and also leads to boredom increasing the likelihood that you will completely stop working out. Try the new exercise class at your gym or find a good personal trainer who can help you modify your workouts for optimum fat burning. This will also help prevent a plateau phase in your fitness or fat loss quest.
4. Target Your Problem Areas
For decades, spot reduction was considered a myth. However, newer studies indicate that spot reduction is possible with the right exercise techniques. Target your problem areas with high volume training followed immediately by 20 to 30 minutes of intense cardiovascular exercise or interval training. This has been shown to mobilize more fat in the problem area according to a study conducted at the University of Copenhagen in Denmark. The study found that people who did this form of workout increased blood flow to the target area and lipolysis from the subcutaneous fat cells also improved*. Thus, the body will be using more stored fat in the area for energy.
5. Interval Training
A very effective way to get the most fat burning benefits from running is by performing interval training. This is an advanced exercise technique wherein you run in about 60% intensity for a minute than go all out for 30 seconds. Repeat the cycle until you complete at least 10 cycles. Of course, you should warm up for about 10 minutes and preform stretching to prevent injuries. In just 15 minutes, you can stimulate your metabolism and your body will be at an optimal fat burning state.
6. Squeeze in Bursts of Cardio
When you are performing a standard weight training routine in the gym, you can add short but intense bouts of cardio throughout your workout. For instance, you can sprint on the treadmill or go all out in any cardiovascular machine for 90 seconds every 10 to 15 minutes. This has been shown to stimulate the metabolism not just during but even after the workout. It is also an effective way to improve* your cardiovascular fitness.
7. Workout Your Glutes
According to fitness expert Vonda Wright, MD who is also a world-renowned orthopaedic surgeon, when a person is walking or running, the hamstrings, hip flexors and calf muscles usually do most of the work. The glutes usually only play a very minor role which is not good since it is relaxed most of the day especially for the majority who have desk jobs. You can target your glutes with squats, lunges and step ups which you can squeeze in easily during your breaks.
Of course, these tips and even the best workout programs won’t do anything if you continue to consume an excessive amount of calories regularly. Remember that your diet is actually more important compared to your exercise program when it comes to stripping fat from your body. Every day, you should create a calorie deficit by eating less and/or burning more calories through physical activity.