Ways & How

How to Burn Fat Fast

How to Burn Fat Fast

Weight loss can be a double-edged sword. While dieting and workouts can help you shed pounds, the bad news is that they can also cause you to lose muscle mass rather than fat. Losing muscle means that, although you will go down a dress size or two, you won’t look as toned as you may like. Fortunately, fitness experts explain that there are certain things that you can do to burn off fat deposits and maintain muscle mass. And ultimately, that’s what you need to be doing. Losing fat will bring your body mass index down—it will also accelerate your weight loss with less effort since muscle burns more calories during the day, even when at rest. Here’s how to burn fat fast:

  1. Work out on an empty stomach, first thing in the morning. According to experts, hitting the gym before breakfast means that you are literally running on fumes. Without a ready supply of glucose in the bloodstream, your body is forced to dip into its fat reserves for energy. As an added bonus, working out before a meal can make you feel lighter since your belly isn’t as bloated.

    also get the satisfaction of getting your exercise requirement out of the way for the rest of the day.

  2. Do your toning exercises before your cardio. It may be a simple switch in your routine but research shows that the change can result in more efficient fat burning than the other way around. Toning exercises require more muscle effort compared to cardio; moving them at the start of your session allows you to concentrate on form and to push muscles harder since you are not yet too tired.

  3. High-intensity workouts burn more fat than low-intensity ones, so push yourself. When your body is being pushed, it releases growth hormones that cause fat to be mobilized for fuel. In addition, it also results in a stronger afterburn: for several hours after your workout, your metabolism stays elevated as much as 10-15% above your baseline levels.

  4. Sneak in exercise anywhere that you can, even if it’s just a few resistance exercises at your desk. If your office allows it, switch your office chair to a balancing ball so that you can constantly keep your core and lower muscles engaged throughout the day. Most people have sedentary desk jobs and limited time to spend at the gym. Every little bit adds up.

  5. Go for a lunchtime power walk. Around the middle of the day, your energy will naturally dip as your body winds down from its morning rush of energy. You can keep the pace up by taking a brisk, 20-minute stroll. A power walk not only helps you burn calories; it also leaves your mind energized so that you can focus better and think more clearly for the rest of the afternoon.

The best way to figure out how to burn fat fast is to listen to your body. When you work out, pay attention to which exercises take more effort to perform. These exercises are considered “high-octane” in that they burn off more fuel within a shorter amount of time. And of course, no fat loss program is complete without a sensible nutritional intake. Although you do need some fat in your diet, aim for foods that are low-fat, low-carb, and high-protein to maximize fat burning while promoting muscle growth. Don’t forget to have cheat days every now and then to stave off feelings of deprivation. Letting yourself indulge occasionally will help you stick to your weight loss plan. Most people allow themselves one day out of the week to eat whatever they have been craving. Hopefully, following these tips and allowing yourself a little bit of a “cheat” will help you kickstart your fat burning mechanisms, and soon, you’ll be seeing the proof in the mirror.


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