The best way to get rid of fat is by exercising. Itís not easy and usually not fast to lose weight and accumulated fat. A diet and exercise plan is more effective than exercise alone because in order to create weight loss you must create a deficit between the caloric intake and caloric expenditure. You have to burn 3500 calories to lose one pound. Here are lots of tips that you can put to good use and increase your fat burning power.
1. Workout in your fat burning zone. Your fat burning zone is about 60-70% of your maximum heart rate (see link below for heart zone chart). During exercise you will burn both fat and carbohydrates, however moving at a lower intensity is likely to burn more fat. The faster your movements the more carbohydrates you burn for quick energy.
2. Workout Intensity. Working out harder and faster will burn calories quickly
3. Are you familiar with after burn? I am referring to excess post-exercise oxygen compensation (EPOC). Studies published in Journal of Sports Science have shown that as the intensity of your workouts increased so does your EPOC. So working at a higher intensity will cause after burn, burning more calories after your workout.
4. Include Interval training and HIIT into some of your workouts. Intervals burn more calories in half the time.
5. Try some circuit training and compound movements. You can burn more calories, keep your heart rate up, and build more muscle with these types of workouts. Circuit training involves cardio and resistance training during the same workout, while compound movements are exercises that work more than one muscle group at the same time. Wow, imagine what you could do if you combined both methods.
6. Cool down with stretching. Doing long, slow, stretching as a cool down will reduce muscle soreness and protect you from injury.
7. Strength train with dumbbells. Studies show that when you are using dumbbells for weight training slower is better. Gregory Haff, Ph.D. an associate professor at West Virginia University, states that the slower lifting increases your strength by as much as fifty percent. Haff also states that using dumbbells is more effective for strength training as they use more muscle fiber than machines.
8. Wearing weight. Put on a weighted vest while you walk. The extra weight will make you burn more calories, however make sure the extra weight is distributed evenly throughout your body.
9. Listen to upbeat music. British scientists say that an upbeat tempo of music you listen to will increase your workout intensity.
10. Do your weight training before cardio. Dr. Pierre Manfroy, M.D. states that doing some strength training first will burn more calories in your cardio session.
11. Add Weight. Dr. Manfroy also recommends using heavier weight and less reps when weight lifting with dumbbells. He states that it will increase your power and burn more fat.
12. Donít exercise when youíre hungry. Your body burns more calories if you have eaten before exercising. However, be sure to give your food time to digest before you start.
13.Follow proper form. Doing your resistance training after your cardio is probably not best. You are more likely to be tired and less focused on your form, thus increasing injury. However, it is not good to exercise on a full stomach either.
14. Always pay attention. Boredom can cause you to lose focus while youíre exercising. If you find your workout boring find something to pump it up or change it up.
You can lose that weight if you set your mind to it. Donít look for those pounds to just start dropping off; a weight loss of 1-2 lbs. a week is healthy. Eat right and be consistent.
Always check with a medical professional before starting or changing an exercise routine. Be healthy, be happy.
Click here to view the Heart Rate Burn Chart
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