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How to Burn Body Fat More Effectively
These 10 tips will show you how to burn body fat more effectively with aerobic exercise and weight training.
1. Do high intensity interval training (HIIT). HIIT consists of alternating high intensity "work
intervals" with low to moderate intensity "recovery intervals" over a 10 to 20 minute time period. For example,
you sprint 50 yards and then walk 50 yards, and then continue to alternate these work and recovery intervals.
Or you run for one minute and then jog for two minutes, and then continue to alternate these work and recovery
intervals. HIIT causes your metabolism to be elevated for up to 24 hours after the workout is over. A higher
metabolism causes your body to burn more calories and body fat.
2. Do cardio after weight training. If you're going to lift weights and do cardio during the same
workout, always lift weights first and then do cardio. Research shows that cardio done after weight training
enhances fat burning both during and after the cardio session.
3. Do cardio as soon as you wake up. Doing cardio as soon as you wake up, on an empty stomach, will
ensure that your blood sugar is low, which will put your body into a quicker and deeper fat burning state.
Stick to low intensity cardio first thing in the morning as this is not the time for high intensity interval
training.
4. Lower the reps when weight training. Doing higher reps (greater than 12 reps per set) when lifting
weights burns more calories during the workout, but doing lower reps (6-12 reps per set) builds more lean muscle
mass. Muscle is metabolically active tissue, so the more muscle you have the higher your metabolism will be and
the more calories and body fat you'll burn 24/7.
5. Just let go. Don't hang onto the handrails of the elliptical machine or stair-stepper, as this makes
the exercise easier. Go freehand and burn more calories and body fat.
6. Run longer. The Canadian Journal of Sports Sciences found that when subjects increased the amount
of time they ran, the number of calories they burned after the run increased sharply. When they ran for
an hour they burned five times more calories after their run than when they ran for 30 minutes.
7. Do more free weight exercises. Studies have shown that you burn more calories when performing free
weight exercises, such as the barbell squat, than when performing machine exercises, such as the leg extension.
This is most likely due to the greater number of stabilizer muscles that are used when performing free weight
exercises.
8. Stagger your cardio workout. Stagger your cardio workout across three different machines. For example,
begin with the Stairmaster for one phase, move to the elliptical machine, then finish off with the stationary bike.
Keep your intensity level high and you'll have a great calorie and fat burning session with the added variety of
three different machines.
9. Don't eat sugary foods before working out. Eating sugary foods before working out will cause an
insulin spike that will significantly reduce the possibility of your body tapping into its fat stores during the
workout. If you need some carbs to get through a long and intense workout, choose slow digesting complex carbs
such as whole wheat bread or sweet potatoes.
10. Vary your cardio workout. Many people do the same aerobic exercise routine month after month, which
can lead to aerobic adaptation. This is where your body adapts to a particular routine, and it can cause fat loss
to come to a stop. You need to make periodic changes to your cardio workout, such as alternating between different
types of aerobic exercise (e.g. treadmill one workout, elliptical machine another workout) or doing high intensity
interval training instead of traditional aerobic exercise.
In conclusion, these 10 tips for how to burn body fat more effectively will help you reach your fat loss goals
sooner and get fitter and healthier.
Recommended Resource
Burn The Fat, Feed The Muscle shows you how to develop a fat burning nutrition
plan and how to use aerobic exercise and weight training in conjunction with it.
Read my review of Burn The Fat, Feed The Muscle
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