People exercise for different reasons, but if your goal for exercising is to burn fat, these ten tips will help you get the most from your fat-burning exercises.
There is no ultimate exercise that you have to do to burn fat. The number of calories you burn depends on how much effort you put into the workout, how long and often you exercise, and not just the type of exercise you do. Ideally, your fat-burning activity should be something you enjoy to avoid boredom and misery.
Your workouts have to be sustainable for a reasonable period to burn fat. While jogging is a great exercise, it won’t make a lot of difference if you do it for five minutes only. You should exercise for 20-60 minutes each session and for 3-5 times weekly. The workout days do not even need to be consecutive.
The larger muscle groups of the body (bottom, chest, back, and thighs) burn the most calories. The more you use these muscle groups in your workouts, the more calories you burn. To maximize the number of calories your exercise is burning, ensure you involve all of these muscle groups. For example, moving your arms while exercising will cause you to burn more calories than leaving your arms in one spot.
There is a misguided notion that working out at lower intensity will burn more calories than exercising at high intensity. The rule of fat-burning exercise is simple – the more effort you put into your workouts, the more calories you burn. For instance, running for 30 minutes will burn more calories than walking for 30 minutes because the effort required and energy expended for both workouts are different.
Interval training involves mixing high-intensity workouts with bouts of recovery. This is one of the best ways to burn the most calories. Interval training improves aerobic fitness and burns more calories in a shorter time. Push yourself outside your limits and comfort zone in the high-intensity workouts and ease back into it during the recovery period.
Weight-bearing workouts, such as running and walking, burn more calories than those that are weight-supporting (cycling and swimming) because the former involves you moving your own body weight against gravity.
As you get fitter, your body begins to cope better with the increasing workout demands. If you want to keep seeing results, you have to keep increasing your workout intensity. If you rest on your oars, your body will hit a plateau, and your fat-burning results will reduce.
It might make a lot of sense to work out on an empty stomach to burn more fat because it forces your body to utilize its stored fat. However, exercising on an empty stomach leaves the body, lacking a ready supply of energy. That means that you cannot exercise for long or as intense as you would want to on an empty stomach. A small bite like an apple or a light cereal breakfast should do the trick.
Afterburn is the number of calories your body burns after exercising before it goes back to its pre-exercise state. One good thing about high-intensity exercises is that the fat-burning rewards still continue after you have ended your workout. The afterburn increases after exercising at a 75% increased heart rate or higher. Yet another reason to choose high-intensity exercises.
A sedentary lifestyle is the fastest way to gain weight and the slowest way to burn it. Move your body daily! Leaner people generally have a more active lifestyle than overweight people. Your non-exercise-related activity is equally as important as your exercise-related ones. It has been found that the non-exercise activity thermogenesis (NEAT) in fit people can be up to 350 calories or more each day. So don’t just sit or lie there; move your arms, get up and walk regularly, shake a leg. Just do something.
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