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You may have some extra fat tucked in certain areas you wish would go away. The fastest and healthiest way to get rid of extra weight and rolls of fat is to burn it off. Muscles burn fat calories at all times to maintain themselves. That means that the more muscle mass on your body, the more fat you burn, even when you're sleeping. Exercising your biggest muscle groups, which are your abs, thighs and butt, will burn off the most fat. Eating healthy, getting adequate sleep and having a diverse and intense exercise regimen will help you burn off fat.
Workouts for Burning Fat
Do regular cardio workouts. The key to burning fat with cardio work outs is to switch up your cardio work outs. Try aerobics classes, dance classes, running, stair running, basketball and cycling all in one month. This way, you'll be sure to work out all your different muscles while burning fat. Cardio workouts are good for burning fat because you use your largest muscle groups, especially your thighs and butt. Running stairs targets your quads and calves, and sprinting targets your upper thighs. Jumping rope also works your legs and burns fat. Do high-intensity intervals when you do cardio work outs; exercise vigorously and get your heart rate up high for short periods and take short rest periods between intervals.
Go to the gym and do weight training exercises to burn fat. Building muscle through weight training burns off fat even when you're not working out, since your muscles use calories to repair and recover. The more muscle mass you have, the more fat you will burn daily, so do squats, lunges, crunches, leg lifts and deadlifts to build up your largest muscle groups. Rest your muscles for 48 hours after training them so they have time to recover and rebuild.
Take hot yoga and power yoga classes at your local gym or yoga center. There are also intensive yoga poses you can do at home that burn fat by engaging the abs and other large muscle groups. The Cobra pose and the Bow pose are poses that utilize your largest muscle groups. Warrior 1 pose also engages all the major muscle groups in your body and helps your burn fat by toning them.
Nutrition and Lifestyle Choices
Eat nutritious fresh food from all the food groups, putting a special emphasis on protein. Eat fresh fruits and vegetables, lean meats and whole grains. To eat more protein without consuming unhealthy fats, consume a variety of nuts, seeds, whole grains such as brown rice and an assortment of beans. Eat six small meals per day rather than three large ones. This will boost your metabolism, which means you'll burn more fat throughout the day. Large, heavy meals slow your body down and often cause you to store fat rather than use it. By eating frequent light meals, the fat and carbs you eat become energy your body uses right away, helping you burn off fat.
Calculate your daily calorie intake requirement and plan your diet to meet that need. You can use AceFitness' calculator to determine your daily requrement (see link in Resources). You also want to make sure you're consuming enough protein. Everyone needs to consume as many grams of protein as they have kilograms in weight each day. For example, if you weight 50 kilograms, you should consume at least 50 grams of protein. Don't starve yourself to try to burn fat. If anything, just cut out the sweets and junk food in your diet. Eating less is not a healthy way to burn fat because calorie intake has more to do with metabolism than it does with fat burning. Particularly if you exercise regularly, you want eat plenty of healthful, energizing foods to fuel your body so it can burn fat healthfully.
Squeeze in small workouts throughout your busy days to make time for burning excess fat. As women, many of us juggle a day job with other responsibilities such as taking care of children. Needless to say, it can be hard to find time to work out. If you have those days where you can't carve out an hour to go to the gym, take a 15 walk during your lunch break at work. This will boost your metabolism, burn fat calories and give you more energy for the rest of the day.
Measure your progress using your clothes and a measuring tape rather than a scale. It's best not to only use a scale to assess your progress; muscle is denser than fat is weight, so by building muscle may still gain weight while getting skinnier. Take your hip and waist measurements weekly and write them down. Also write down changes in the way your clothes fit and mark any changes in clothing sizes you make.
- Drink a lot of water. Stretch and massage any sore muscles to help them recover. As always, consult your doctor before starting a new exercise routine.