Here are five tips for how to burn body fat more effectively with aerobic exercise and weight training.
1. Do cardio first thing in the morning.
Doing cardio first thing in the morning, 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.
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 high intensity interval training.
High intensity interval training (HIIT) consists of alternating high intensity "work intervals" with low to moderate intensity "recovery intervals." For example, you sprint 50 yards and then walk 50 yards, and then continue to alternate these work and recovery intervals. Or you pedal at a fast pace on a stationary bike for 30 seconds and then pedal at a slow or moderate pace for 30 seconds, and then continue to alternate these work and recovery intervals.
HIIT is a very effective way to lose body fat because it not only burns a lot of calories per minute, it's also one of the best ways to increase Excess Post-exercise Oxygen Consumption (EPOC). EPOC, commonly known as the afterburn effect, refers to how many additional calories your body will have to burn in order to repair, recover and return back to the way it was before a workout took place.
4. Vary your cardio workouts.
Many people do the same aerobic exercise routine month after month, and this often leads to aerobic adaptation. Aerobic adaptation is where your body adapts to a particular cardio routine, and it can cause fat loss to come to a stop.
You need to make periodic changes to your cardio routine, 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.
5. Do more free weight exercises.
Studies have shown that you burn more calories when performing free weight exercises such as squats than when performing machine exercises such as leg extensions. This is most likely due to the greater number of stabilizer muscles that are used when performing free weight exercises.
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