Do you laboriously trudge on a treadmill for 45 minutes every day hoping to burn fat? If your answer is yes and weight loss still manages to elude you, you need to learn the tricks for faster fat loss. According to research published in the journal Obesity, men and women who did 300 hours of cardio lost only 5 pounds in a year. Safely, you can deduct that when it comes to weight loss slow and steady cardio does not work. Decode the secrets to a super quick fat burn workout and turn in a lean, mean, fat-burning machine.
1. LIFT WEIGHTS TO LOSE FAT
Start with lifting weights that you’ve conveniently avoided so far thinking that weight lifting is for men who wish to grow stronger and muscular. An average man loses around half of his muscle mass between 18 to 65 years. Muscle is a metabolically active tissue and requires more calories to maintain, as compared to fat. As you get better at strength training, you will be able to lift more weight. Around 60 percent of calories consumed are spent in maintaining bodily functions, termed as Basal Metabolic Rate. When you pack more of lean muscle mass, your calorie expenditure goes up. Sterling-Pasmore equation specifies that to support 1 pound of lean muscle mass your body spends 13.8 calories.
Moreover, when you lift weights metabolic change take place. The primary fuel for intense workouts is carbohydrates or glycogen stored in the muscle tissues. Studies go on to establish that lifting weights raises your metabolism for up to 39 hours of your workout. The fuel for intense weight training sessions is glycogen or longer chain version of glucose stored in the muscle cells. An awesome workout will deplete the reserve of carbs and you will burn fat during the recovery phase.
One of the huge problems with cardio for fat loss is that the more you do, the better you get at it and more fuel efficient you become. With resistance training the opposite is true. The better you get at strength training, the more weight you can lift and the more it takes out of you. Begin to lift weights to lose fat because when you spend some of your training time getting stronger, you are better prepared to do other forms of training at a higher/faster level that ends up burning more calories.
2. HIGH-INTENSITY INTERVAL TRAINING BOOSTS FAT BURN
High-Intensity Interval Training (HIIT), the highly circulated word in weight loss alternates high-intensity bouts of exercise with steady cardio. In HIIT you sprint for 30 seconds and walk for 60 seconds. Any exercise session will tap into fuel source from carbohydrates and fats and the source of fuel depends on the intensity of the exercise. A low-intensity activity taps into the fat store for energy and a high-intensity activity like sprint relies on glycogen as a source of fuel. When you alternate a high-intensity workout with a low-intensity activity, you utilize both the sources of fuel. Research studies go on to prove that a shorter, high-intensity workout burns more calories than a steady state cardio and when you alternate it with a less intensity activity, like a sprint with a walk, you eventually burn more calories, because every bit counts.
An intense session of cardio quickly depletes glycogen reserve of your muscles forcing your body to tap into other sources of fuel like fatty acids and muscle protein. With continued exercise, your body is not able to keep up with the demand of oxygen and fuel and lactic acid begins to flood your muscles. You may have noted that burning sensation when you train hard. Research suggests that as your oxygen levels deplete your body has to work hard to build its oxygen stores back for a period of 16 to 24 hours post-workout. The bonus: more calories get burned than exercising at a moderate speed. Do High-Intensity Interval Training to boost fat burn.
3. INEFFICIENT EXERCISE
Yes, you heard it right. Think about it, on the first day of jogging, your legs ached and felt heavy after jogging for two km. In two months, you grew efficient and were able to jog easily for 5 km without getting breathless. Though you’re jogging more now, your rate of fat burn has decreased. To peel off fat, you need to waste energy and this can happen only when you are not efficient enough in the form of exercise you choose. Therefore, if you are a lousy dancer go ahead and dance, row, swing kettle ball but doing the same exercise day in and day out is going to make you chubby.
Lastly, your moves in the gym are as good as what you eat. If you are chasing weight loss, you need to unleash the strength of insulin. Your pancreas secretes insulin when your blood sugar levels go up in response to high glycemic, fast-digesting carbohydrates. A lot of the food you eat will not be delivered muscle cells but get stored as fat if you do not have insulin-sensitive muscle cells. When you sit down to eat, eat proteins and fat first. Include an apple-cider-vinegar infused drink before a carb-heavy meal for enhanced insulin sensitivity. Have psyllium husk twice a day to lower blood sugar levels. Take a high-quality fish oil supplement along with those intense training sessions. The combined effect of these will lower your blood sugar and result in weight loss.