Burn Fats Faster In 6 Easy Steps
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We all know that metabolism refers to the way our body uses the calories from the food we eat and breaks them into energy. Probably, you may also know that our metabolic rate decreases with age at about 5-10 percent every decade. However, do you know that you can keep your metabolism at optimal levels for several decades? By keeping your metabolism at an optimal level, you will be able to burn fat faster and obtain a leaner body.
Here are 6 proven steps to get you started.
1. Interval Training
Your metabolism usually returns to its normal state soon after a moderate aerobic workout. To help your body burn more calories long after your workout, you can add interval training to your routine. Interval training is where you add bursts of high intensity moves into your workout. For example, if your current routine is jogging, add a 30 seconds sprint every 5 minutes. If you are on the treadmill, add 1 minute incline every 5 minutes. Research has shown that high intensity interval training burns more fats compared to consistent aerobic exercise.
2. Have Your Breakfast
To succeed in weight loss, you need to eat your breakfast. Studies show that your metabolic rate slows as you sleep and the process of digestion can rev it up again. Again, remember that if your metabolic rate is high, you have a better chance against the fats. Of course, you should have a healthy and balanced breakfast while you are at it.
3. Lift Weights
Believe it or not, weight training can help burn your calories fast. This is because an increase in muscle tissue causes a corresponding increase in our metabolic rate. Adding weight training to your cardio routine will boost your metabolism as a result of muscle growth.
4.Drink Water
Drinking water can help increase your body calories burning capability. When your body is dehydrated, your body’s ability to burn calories decrease by 2 percent each day. One study even found that metabolic rate can increase by 30 percent after drinking half a litre of water.
5. Keep That Body Moving
If you are able to, divide your workout into 2 20-minute sessions. Your metabolism will probably rev up for an hour after each workout. This means that you will burn more calories than if you had just one session. If your schedule does not allow, go for 5 minutes of activity instead such as climbing stairs or brisk walking. A 5-minute walk every hour can mean an extra 200 calories burned each day.
6. Get Enough Sleep
Without getting enough sleep, your body may lack the energy to do its normal everyday functions and this includes calories burning. In addition, many people who lose sleep may feel hungry despite having enough food intake. This could be due to the fact that sleep loss has been shown to affect the release of cortisol, a hormone that regulates appetite. So if you can, get 6 to 8 hours of sleep every night.
As you can see, these 6 steps are not difficult to implement. Apply them in your daily life and you can expect more energy and a more beautiful body in you.
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Help answer the question
Is it possible to burn fat before it gets stored in the body?
I dont know if i worded the question correctly.
Lets say I eat a slice of pizza and then a half hour later I swim laps. Is it possible to burn off the fat/calories that I ate in the pizza before they have time to get processed through the body? Or is the fat that is burned during exercise stored fat?
It would make sense to me that after burning 'new fat' (the fat from the slice of pizza) that after that new fat is burned, THEN stored fat begins being burned off. Is that how it works?
burn fat
18 Comments
September 9th, 2009 at 5:41 pm
The quickest way to burn fat is with weight training. I would buy some weights. 3-5lbs. You don't want to much weight beause you will bulk and gain muscle mass, which will result in weight gain. Also for your abs do crunches everyday. You can even be watching tv or reading a book while tightening your abs hold for 5 seconds and release. You'll be amazed at what the results from doing that are.
September 9th, 2009 at 5:58 pm
I highly recommend losing the weight slowly and correctly. I guarantee the faster you lose it, the faster it will come right back. The last thing you want to do is crash diet and really mess up your metabolism. Remember, it didn't take you 3 months to put on all the extra weight, so it definitely will not take only three months to lose it. The safest total weight loss per week is 1 pound. There is 3,500 calories in a pound of body fat, so in order to lose 1 pound, you simply need to create a 500 calorie deficit per day. Over the course of a week, this equals out to 3,500 calories or 1 pound.
The best way to hit this 500 number every day is to create a 250 calorie deficit through your diet and another 250 calorie deficit through cardio exercise. Remember, you want to fuel your body with high nutrient foods and keep your metabolism "stoked" throughout the day. The worst thing you can do is limit your food intake to severely which will cause your body to go into starvation mode and hold onto your body fat reserves. Your body is thinking its getting ready for a period of famine and will hold onto all the energy it can to survive this period. I recommend eating at least 1,500 calories per day and make sure you're eating "clean" and nutritious food. You want to make sure to eliminate all the excess and empty calories from your daily intake. The best way to do this is to write down everything you eat.
I recommend a general "clean" diet to adhere to. I would focus on lean protein sources (chicken breast, turkey breast, egg whites) and non-white starchy carbs such as brown rice, whole wheat pasta and boiled red potatoes.
I recommend starting on a light exercise program after your medical physical has been completed. You will experience the best results from a solid cardio program along with a nutritious diet when compared to only focusing on your diet.
Cardio training is any exercise that elevates your heart rate to a range between 60 to 85 percent of your maximum rate (fastest your heart could possibly beat). When you're in this heart rate range, you're training in an "cardiovascular" or "aerobic" state. Cardio training has numerous health benefits. In addition to burning calories and losing body fat, it strengthens your heart and lungs. Since heart disease is the leading cause of premature death for both men and women, cardiovascular fitness is a extremely important!
Most experts agree that cardiovascular training should last for 20 to 60 minutes, with the normal range being 30 to 40 minutes per session. Cardio should be performed a minimum of three days per week, with four to five days being optimal. Good examples of cardiovascular exercises :
Aerobics
Elliptical Trainers
Running
Sprinting
Stationary Bike
Tae Bo
Walking
Rope Jumping
Swimming
Sports
The list could go on forever.
The amount of calories you burn during your cardio session depends on your current body weight and the type of cardio exercise your doing.
Foods that are rich in Vitamin C have the properties of acting as fat burners. Limes, lemons, oranges, grapefruit and vegetables like, broccoli, cabbage, celery, carrot, watermelon and apple fall into this category. Broccoli and cabbage contain high quantities of calcium and vitamin C, and is also fibrous. What vitamin C does it dilutes the fat and thus renders it less effective. It also becomes easier for such fat to be flushed out of the system. Pectin is found in apples and mot fresh fruits. This substance is said to be able to limit the fat that is absorbed by the cells. In addition to this , pectin helps in the absorption of watery substances. The reaction of the watery substances on the cells makes it release fat deposits.
Breakfast foods like Oatmeal, skimmed milk and whole grain cereal and even spicy foods containing peppers are considered as foods that burn fat. Oats are a good source of vitamins, minerals and fiber. The capsaicin present in peppers induces the body to produce more stress hormones which in turn revs the metabolic rate burning more calories in the process. Soy is the wonder product, which has chemicals, which help fat from being deposited and also helps to act on the fat deposits in the body by breaking them down. Soybeans enhance the body’s ability to do away with fat.
The juice of garlic or the oil of garlic has the same protective property towards body cells and catalyses the action of getting rid of body fat. Many Indians aware of this fact are mixing their atta with soy flour.
Black Tea, coffee, and green tea also perform the same function. Consuming these foods and doing exercise would increase the metabolic rate of the body. Since the metabolism is boosted and the foods themselves are deficit in calories, the energy and fat that is stored in the body help in the digestion process. In short such foods take longer to digest and require more energy to break them down. These foods are often termed as negative calorie foods. Such foods often contain a lot of water, high percentage of fiber and are low in fat.
Water has always been in the news. Not only is it a natural product, which suppresses appetite, flushes toxins and excess sodium, but is also known to have contributed to an increase in the metabolic rate. The liquids and solids present in soup is also said to have the same properties. Low fat yogurt has been touted to be a rich source of calcium, which helps in weight loss. The bottom line here is that your body has to be taught to burn fat efficiently.
Good Luck!!
September 9th, 2009 at 9:52 pm
Yes, there are foods that help burn fat. There are also tricks to eating in a way that makes you lose fat.
1. Eat 5-6 small meals a day instead of 2-3 big ones. Each meal should be a portion (size of your palm or fist) of protein and a portion of carbs, plus 2-3 vegetables a day. This trick stabilizes your blood sugar and keeps your metabolism up.
2. Eat more in the morning than in the evening. Ideally, your biggest meal is breakfast, and each meal gets smaller throughout the day from there.
3. Drink more water. Your urine should be clear all day, except first thing in the morning. If your urine is clear, your kidneys are properly hydrated, so they can filter your blood fulltime. This frees up your liver to do its other job: metabolizing fat!
4. Eat more fiber. Fiber makes you feel full longer, stabilizes blood sugar, and therefore keeps your metabolism high. Look for the word "whole" in your bread, tortillas, cereal, and pasta (whole grains have all three parts of the grain: the bran, the germ, and the endosperm. These work together for maximum fat-burning). Also, eat fruits, vegetables, brown rice, oatmeal, beans, and nuts.
5. Drink green tea.
6. Don't eat 3 hours before bedtime.
7. Don't eat 3 hours before or an hour after you work out. Low blood sugar maximizes fat burning.
8. When you're hungry, drink a glass of water or eat a handful of nuts. Both function as great appetite suppressants.
9. Don't overdo a diet. You shouldn't ever try to lose more than 2 pounds a week. Any more than that, and your body will fight back and resist fatloss — or worse, will burn muscle instead of fat, and then you'll just look flabby. Here's a calorie calculator: http://www.freedieting.com/tools/calorie_calculator.htm
As for your ab fat, sorry. There's no such thing as spot reduction. Your fat comes off one whole body layer at a time. What you can do to make your stomach look better is perform ab exercises, so at least your muscle wall is straight. Here's a whole blog about lower abs:
http://lowerabexercises.blogspot.com/
September 9th, 2009 at 5:31 pm
You CAN lose body fat and build muscle at the same time! EVERYBODY should listen to Steve Turano, he talks the truth!
This video is garbage!
September 9th, 2009 at 6:16 pm
dude you’re so wrong =)
i use to weight 192 pound.. nd more than 25% of fat
in 6 months lost more than 45 pounds
and now i got 13% of fat!
BLaaH and and all i do is warming up 10 minutes at the tradmil.. then doing wegihts for 1 hour
and then 20 minutes of hard cardio..
so STFU .. you can build muscale and lose FATS
all it need is hard work =)
September 10th, 2009 at 2:05 am
or get a lipo and take steroids
September 10th, 2009 at 10:49 am
I DO happen to know what I’m talking about. Maybe I don’t “know it all” but definitely more than you. Why? Because I’m a 3rd year medical student; you’re just some meat head throwing around words like Carbs around, do you even know what the definition of a Carbohydrate is?
September 10th, 2009 at 7:03 pm
I would say Brad Pitt is an exception. He is always lookin thin, but in “Troya” he builded quiet a lot muscles without gaining a lot of fat. But i’m sure that there was some meds helping him with that!!
September 11th, 2009 at 9:09 pm
hmm, 30 min for 7-8 miles is a pace of about 4 min/mile. congratulations youve set a world record. now lets be realistic, your legs havent gotten bigger. you just think they have because perhaps they feel tired/overworked. your legs are going to change but its suppose to happen. if you want to eventually burn fat on the elliptical then your body needs to adapt to the new working environment in order to maximize its performance. that envolves reshaping the leg muscles by taking out some muscular fibers and adding in others designed for performing on ellipticals.
look at the worlds most elite runners. NONE have what would could be considered bulky legs. bulkiness comes from competitive weight lifters not people that run at your pace on ellipticals. and i dont mean your world record pace, im of course referring to the pace you actually run which is drastically slower than what you say.
September 12th, 2009 at 8:30 am
12 Tips for Atkins Diet
1. If what you are eating has less than 1 carb, count it as 1 carb just to be sure.
2. Totally avoid caffine at least for the first two weeks on the program.
3. Drink a MINIMUM of 8 glasses of plain water or seltzer daily.
4. Don't weigh yourself more than once a week
5. Take starting measurements as well as weight – sometimes you'll lose inches before pounds
6. Avoid any type of "low carb" sweetener for the first two weeks
7. Don't compare your loss to someone else's – this is a YMMV thing (your milage may vary)
8. Stalls are common around the third week so don't panic
9. If you follow your plan to the T and don't lose, consider Candida as a possibility and avoid vinegar, cheese, mushrooms and any other fermented food
10. Have bloodwork done before starting so you have a comparison
11. Cholesterol can be elevated in the first few weeks til your body adjusts – make sure your doctor knows that you're doing low carb and when you started
12. Don't blame the diet if you don't read your plan book — blame the diet if you don't read the labels — Don't blame the diet if you don't follow the diet
More infomation you can check:
<–12 Tips for Atkins Diet–>
<–http://www.healthylifeday.com/index.php?option=com_content&task=view&id=119&Itemid=62 –>
September 12th, 2009 at 12:50 pm
Since we cant spot reduce body fat the only way to get rid of fat in any specific areas is by lowering your body fat percentage which you achieve by healthy diet and exercise.
To not lose muscle never go over 60min doing cardio – do it 4-6 times a week for average of 45min
the best thing is to do cardio after weight training – you are full of energy to lift weights and can spend all thats left doing cardio
Diet is actually 80% of fat loss so you have to watch what you eat and count calories -once you get used to certain amount you wont have to count anymore -your body will feel it naturally
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours – it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast – they give you energy
have protein (lean meat, legumes etc) for dinner – repairs muscle
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
September 12th, 2009 at 2:29 pm
Several possibilities here. First, you max heart rate might be higher than the formulas you're using are indicating. Those formulas can be way off for some people. For me, the formulas would indicate a max heart rate that's 30 beats slower than my actual max. The second possibility is that you're out of shape so your heart is racing even though you aren't running very fast. If that's the case, run at a pace that you can carry on a conversation. If you get completely out of breath, walk for one minute and then resume running. This will allow your heart rate to drop quite a bit. You'll burn more fat by running a longer time at first so your goal should be to work up to an hour on your long days and at least 30 minutes on the easy days. Once you do that for a few weeks, you should add a few strides. Strides are where you run a little faster for about 20-30 seconds, recover by walking, and the do another stride. You should build up to where you can do eight. The last few should be almost as fast as you can run. This helps speed up the metabolism so you burn more calories after you stop running for the rest of the day. Good luck and keep it up.
September 12th, 2009 at 2:38 pm
You need muscle to burn fat.
September 12th, 2009 at 8:56 am
I think theres alot of speculation on weather or not you can gain muscle and lose fat at the same time. How you build the most amount of muscle is, eat the right amount of calories, protein, carbs, and healthy fats….but to build the most muscle possible, you have to eat more than your body burns off during a workout. So, unless you just want to gain a small amount of muscle, and lose fat at the same time, you have to make sure you get enough protein while doing a mix of cardio, and lifting.
September 13th, 2009 at 1:51 am
Your body has to get more calories than it uses to store the energy, that is how we gain or lose weight. Regardless of whether what you eat is fat calories or complex carbohydrates it is the same thing. If you exercise and burn more than you ate then you do not gain weight. Your idea of burning the calories before you digest them is not the way it works. You can not burn off calories before they leave your digestive track. You do not burn off the new calories while they are in your stomach or intestines. So if you are counting calories and exercising eat healthy and you can control your weight.
September 12th, 2009 at 7:58 pm
I thought you could lose fat and build muscle at the same time. Can’t you work out and sweat while doing it, your heart pumping faster… Therefore you’re building muscle and losing fat at the same time? Some please tell me.
September 13th, 2009 at 3:04 am
this is
BS
September 13th, 2009 at 3:34 am
i agree…i think you can do both check out some of Steve Turanos videos… he knows his stuff!