If blasting body fat and burning calories is one of your main exercise goals, these 10 fat loss exercise tips will ensure you get the most out of every fat burning workout minute.
Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates. That said, many other exercises can also help boost your weight loss efforts. It’s most important to choose an exercise that you enjoy doing.
Serious fat-burning activity uses the large muscle groups of the body – the thighs and bottom, chest and back. The greater the overall recruitment of muscle, the higher the calorie expenditure. So in your workouts, you are much better off using, say, the rower than isolating your arms for maximum calorie burn. To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period. So while skipping is great exercise, it’s not much use if you can only do it for three minutes. The American College of Sports Medicine recommends 10-20 minutes per session, three to five times per week. It doesn’t have to be continuous effort.
Interval training to maximize calorie burn
Interval training, in which you mix hard efforts with bouts of recovery, is one of the best ways of maximizing calorie expenditure, improving aerobic fitness and making use of limited time. To get the most out of an interval session, ensure that you work outside the comfort zone on the efforts and ease right off during the recoveries.
Carry the exercise load
Activities that are weight bearing, such as walking and running, use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity.
Running on empty?
You may have heard that exercising on an empty stomach in the morning burns more fat. It is true that the body has to rely on fat stores if you don’t break the overnight fast, but then again, the lack of a ready energy supply may mean that you don’t work out for as long, or as hard as you may have otherwise done.
Go for the after burn
One of the best things about exercise is that the fat-burning benefits continue long after you’ve got out the shower. This ‘after burn’ (increased calorie expenditure) is far greater following exercise at 75 per cent of maximum heart rate, or higher – another reason to eschew those low-intensity workouts!
Increase exercise intensity
If you want to keep seeing results in your fat-burning programmed, you must keep increasing the intensity. This isn’t the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.
Keep moving to burn fat
Maximize your daily fat burning by moving! Researchers at the Mayo Clinic have found that leaner people tend to stand and move more than overweight people in normal daily life. Their ‘non-exercise activity thermogenesis’ (NEAT) was as much as 350 calories higher each day. So don’t just sit there, wiggle your toes, shake a leg, get up regularly and move your body.
burn fat,fat burn,fat burn exercises,fat burn workout,fat burner,burn belly fat,burn fat fast,at home fat burn,full body fat burn,how to burn fat,burn thigh fat,how to burn belly fat,quick ways to burn fat,burn calories at home,morning workout for fat burn,fat burn hiit,burn fat in early hours,burn fat belly,how to burn fat quick ways,fat burner hz,burn fat fast cardio workout,burner,burn fat at home