Burning fat continues to be the most sought after goal amongst trainees at the gym. Without a well formulated plan burning fat can be much more difficult than anticipated. Usually just a couple of little tweaks here and there can put you on your way and on the right track to burning fat. In this article you will see many different techniques that can help you burn fat at a quicker rate. Whether it’s a type of cardio or diet suggestion, each one of these techniques is proven to be effective in burning fat. If you ever encounter a standstill when trying to lose weigh this article is for you, many of these techniques are proven to help trainees bust out of slumps and lose those extra pounds they desperately want to drop. So now without further ado let’s take a look at these 15 ways that can help you burn fat quicker, enjoy!
Yes, that’s right; something as simple as developing a warming up protocol can help you burn off fat. Avoiding injuries is the obvious purpose of stretching but it can also help you burn extra fat. Implementing a warm-up protocol can ultimately pump extra oxygen into your muscles, and doing so will speed up your heart rate and breathing at the same time. This will in turn lead you to burn even more calories. Any given warm-up should be about 5-10 minutes in total. Remember that the goal is to stretch all your muscles and get your heart rate up and ready to go for the workout it’s about to endure.
14 Fasted Cardio
Fasted cardio continues to be a very popular trend amongst those who are trying to burn fat. The formula has been proven to be effective and generates results. The purpose of fasted cardio is to hit a given cardio drill on an empty stomach in the morning. According to recent studies, it is estimated that you can burn up to 20% more fat in the morning with fasted cardio. Due to a low insulin level in the morning your body is not able to process or absorb any food because there simply isn’t any, and this leads to an increased loss of fat. This approach may be worth trying if your normal routine just isn’t working anymore. A change in routine may certainly spark your system that much more.
13 Limit carbs to right before and right after workout
In my personal experience limiting carbs to right before and right after training has been most effective for my body. Eating carbs is beneficial before training because it provides you with energy to burn even more fat, as opposed to depleting your system. Many carbs also contain dietary fibers, which also increase fat loss. Slow-release carbs such as oatmeal, also has proven to be beneficial to have 3 hours before your workout as well. Having post meal carbs is also just as important, as refueling quickly helps reload glycogen quickly. About 20-30 grams of a fast absorbing carbs right after your workout should do the trick. If you are trying to burn fat, eating fresh vegetables with the remainder of your meals is the ideal way to go. If you’re going to consume carbs, make sure you have them during those two windows of time.
12 Confuse your caloric intake
Don’t get me wrong, creating a proper routine is certainly key, but once progression hits a peak, confusing your body with different caloric intakes can give your body that new boost it desperately needs. The goal is too basically outsmart your body and keep it guessing. When you constantly stay with the same routine your body will adjust to this and lower its metabolic rate, which will ultimately prohibit you from burning more fat. Mixing up your calories can be an interesting option if you are stuck in a stand still.
11 Eat before you go out
Remember that time you were on a diet and went shopping and needed to satisfy a serious craving that was not part of your diet plan? Well if so, you’re not alone. Generally, the cause of this slip up may have been something as simple as an empty stomach. Cravings largely affect the choices you make, so by eating before leaving to your given destination, you are able to make much smarter decisions. Whether it’s a shopping mall, a movie theater or a party, eating before you leave can alter your temptations and resist any impulses you might normally have. Filling up is key.
10 Use weights that challenge you
Now I’m not suggesting you use heavy weights that can seriously injure you, but what I am suggesting is trading in a lighter weight for a moderate one, as this may certainly benefit you and aid you in burning more fat. Your metabolic activity works much faster when you are using a more challenging weight, so ultimately this will help you burn more calories during your workout. In addition, your elevated heart rate during the workout will affect your post-exercise oxygen consumption (EPOC), thus allowing you to burn even more calories after your workout. Ideally for fat loss, using supersets with moderate weights and a rep range between 8-12 is your best bet.
9 Free your mind of competition, it’s you versus you
The mind is another powerful tool when it comes to burning fat. Comparing yourself to others can eventually lead to negativity, causing you to lose focus on the task at hand. Comparing yourself to others will only hurt you. Just because someone is making progress, doesn’t mean you are not. Stay focused on your vision and stay focused on your goals. When you constantly compete with others you never win. At the end of the day, it is you versus you.
8 Increase protein intake
A lot of women are scared to eat too much protein, as they often stress about protein making them “bulky”. This is not true, because the protein’s purpose is to increase your metabolism. Doing so will help you maintain your muscle and also help burn more fat. When it comes to burning fat, your body reacts better to protein than carbs or fats. Numerous studies have indicated that nothing helps more than a well balanced high protein diet when it comes to fat burning. So in other words, go have that chicken breast.
7 Reduce calories gradually
Many women get very motivated to start a new diet, but in doing so, they quickly overdo it and go into starvation mode way too fast. This eventually makes it that much more difficult for your body to burn fat. Making huge calorie cuts early may seem like the way to go but truly it is not. Allowing your body to burn slowly will keep your metabolism at an optimal rate, allowing it to burn even more. Making gradual changes to your calories is key. It is recommended to bring down your calories every week or every second week.
A superset is when two exercises are performed in a row without taking a break. If you are not used to supersets yet, it will be a little bit difficult at first as it requires endurance, though through experience you will eventually grow very fond of this system, mainly because it is time friendly and most importantly, helps blast fat off. Supersets are generally done by opposing muscle groups back-to-back. With a superset you are able to burn more fat in a shorter amount of time, something that is very convenient to a lot of people. Supersets are very efficient for those who look to burn fat while enduring a short workout.
5 Staying Hydrated
I can’t stress enough how important hydration is. Hydration is in fact also linked to fat burning. When you’re dehydrated, your performance suffers and slows you down rather quickly. Staying hydrated keeps your performance at a peak while aiding your fat burning efforts, especially when working out in a hot area, you are required to drink even more. It is suggested that most people drink 8 glasses of water a day which is about half a gallon, for those who are very active or living in a very hot climate, that amount can rise to a gallon a day.
4 HIIT Cardio
High-intensity interval training continues to be a popular trend that is constantly rising amongst trainees. I myself got my best personal gains off this form of cardio, dropping over 4% of body fat. I was quite astonished by these results which transpired in only 8 weeks. Cardio can be very boring at times, so what drove me to this method of cardio was that it always keeps you going. HIIT alternates between short intervals of high intensity cardio, mixed in with less-intense short intervals. As you get adjusted to this new system you will see that your recovery rate will be quite shorter. I began my experience on a treadmill, doing 30 seconds of high intensity followed by a minute of low intensity. I eventually built my way up to 3 minutes of intensity, followed by 1 minute of low intensity. I advise those who try this form of cardio to do so 2-3 times a week for 25 minutes. To start keep intervals of 30 seconds for each and eventually build your way up!
3 Eat smaller meals more frequently
Changing your meal times can be another slump buster. In the summer we tend to be less hungry during the day because of the heat and intake most of our calories at night. Instead of having that one heavy meal, trick your body into changing your meal times even if it means you aren’t hungry, this does not necessarily mean your body does not need the fuel. Having lighter meals will ultimately makes you feel more and more active. You will be able to stay full throughout the day without ever feeling overly full. It is recommended to intake 5-7 small meals a day, 2-3 hours apart.
2 Find a routine that works for you
Before you can ever think about burning fat properly, you need to develop a routine that works for you and not against you. Not finding that proper routine usually creates stress and eventually causes you to lose sight of your fitness goals. After establishing that you want to lose weight, develop a system that is attainable and that you can follow daily with ease. For example, cook the majority of your meals on Sunday so that you’re set and ready to go for the week, without needing to stress out about proper fueling. Finding what works for you is the first crucial step you must establish before anything else.
1 Believe you can
When it comes to fitness the power of the mind is one of the most essential components you need to have on your side in order to change. Believing you can is the first step in the right direction, because without belief, attaining your goals is almost impossible. After believing you can do it, ask yourself a question according to your goals, like for example: What I can do to lose 5 pounds? Answer: I will eat vegetables on the side of every meal. That right there is a step in the right direction, believing you are already on a path to succeed. Create a vision for your fitness goals, and find ways to reach them. Through your beliefs, you will be able to conquer this given goal!