Sometimes we just want to know what the best way to burn fat is.
People are just tired of those commercials that promise you to lose 5 pounds a week but that never work.
People want to hear something that works, people want to see results, and here I finally want to tell you how!
First things first, generally speaking you should always remember this equation...
Calories Burned > Calorie Intake = Fat Loss
- Poor Diet
- Lack of Exercise
To fix the first one there is not much that you can do. That's part of who you are and you have to live with it. But it doesn't mean that you can't lose fat.
It just means that your genetics will make you have to work harder to achieve your goal.
Number 2 and 3 are the most important and those where you have more control, because diet + exercise is still the best way to burn fat.
Changing Your Diet and Eating Healthy Foods is the Best Way to Burn Fat
There's not much to say about it, the number one best way to burn fat is always the diet combined with exercise.
You have to eat healthy foods if you want to control your weight. Eating junk foods is what makes most people gain weight, and the older they are the more it converts into fat storage.
Eat less and more frequently, and eat slowly. Fast eaters gain weight faster than slow eaters.
When our stomach is full it takes a little bit to let us know. I don't know exactly how long because I am not a doctor, but let say 5 minutes.
During that time our brain doesn't signal that our stomach is full, so we keep eating.
If you eat slowly you give time to your stomach to let you know that it's full, therefore you stop eating in time.
If you eat fast you feel full when it's too late, and that's how you end up eating more than you should.
Reduce your carbs because those are most likely the biggest source of calories in your diet (of course after sugars).
Don't eat carbs in the evening otherwise you can't burn them while you sleep. To burn carbs you need exercise.
Your body burns, in order:
- Sugars (that's why sugar gives you a short energy shot)
If you reduce sugar and carbs intake you will burn more fat because there is nothing else to burn before muscle.
You can read more about healthy diets like the Mediterranean diet here.
Do NOT Starve Yourself
Some think that the best way to burn fat is to stop eating and starve.
That does NOT work.
If you stop eating your body thinks that you're starving, therefore it's going to store everything you eat as fat.
Think of it, if you know that the only grocery shop in town is going to close for a month what do you do?
I bet you would fill up your food storage to last for a month right?
Your body does the same. If you starve, anything you eat will be stored as fat, so don't stop eating. As I said above eat smaller meals but more frequently.
Do Cardio Exercise
The second best way to burn fat is exercising. You should focus on cardiovascular activity, which is resistance training like using:
- Treadmill (if you can't go running outside)
- Elliptical (it makes you burn so many calories)
- Exercise bike (it takes you longer, but many prefer it)
- Rowers (for aerobic rowing activity)
- Other cardio workout
The whole purpose is to burn calories and increase your metabolism by increasing your heart rate.
For example, a 150 lbs person running for 10 minutes at 5 mph burns something around 100 calorie.
If the same person does elliptical workout at the same speed for 10 minutes he will burn even more.
Your goal has to be the same: burn more calories than you consume.
Start adding 10 minutes on a bike every day, then increase to 20 or 30. That will help you create a calorie deficit in your body, which translates is fat loss.
Aim to at least 30 minutes of cardio exercise eventually. Studies revealed that for the first 20 minutes your burn sugars and carbs, and after 20 min you start burning fat.
What does it mean?
It means that the first 20 minutes help you burn calories (which is still good because it helps you lose weight), but after those 20 minutes you burn fat, existing fat in your body that you're burning during the workout, not just as a consequence of calorie deficit at the end of the day.
The best way to burn fat is always a combination of diet and exercise, that can be also intended to build muscle.
More muscle means more fuel needed. Having muscle mass requires your body to feed this muscle with energy (calories).
Having muscle makes you burn more calories just to maintain that muscle.
Also your car burns more fuel when it's full loaded or carrying a trailer...
What is the Best Heart Rate to Burn Fat?
Today I was training on an elliptical and I was looking at the heart rate chart near the display.
I was surprised to read that the best way to burn fat during cardio exercise is to keep your heart rate at around 65% of your maximal. That means that:
Slower Pace Cardio = Best Way to Burn Fat
While high pace cardio (around 80-85%) works better to make your heart stronger.
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