Top rules to burn fat fast!

Fat loss exercise tips

If like many people shifting those last few pounds of body fat and burning calories is one of your goals, these great top 10 fat loss tips will ensure you get the very most out of every fat burning exercise routine.

Being intense is better with your fat burning exercise

Don't be fooled by the so-called fat-burning zone. This is the misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running.) Two hours of slow paced jogging is not necessarily better that a high impact intense 45 minute weight workout.

The harder you exercise the more calories you will burn and this is really the key element when it comes to burning fat faster.

Choose exercises carefully

Work out a routine that you will enjoy doing.

In my opinion weight training for both men and women offer’s the greatest most intense workouts in the shortest period of time.

With weights you also see the rewards quicker than with other types of workouts.

It is important to choose a routine which you will enjoy and therefore you will work harder towards your goals.

Exercise larger muscles first for greater calorie burn

Serious fat-burning activity uses the large muscle groups of the body – the thighs and bottom, chest and back.

Training the legs for example will burn much more calories than training the arms for the same period of time.

And all over body machines such as the rowing machine,

Burn fat much faster than say one of those one arm pulling machines.

The greater the muscle mass employed in the routine the more calories you will burn.

Sustainable exercise development

To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period.

So it is better to make your workouts intense, with very little rest time between sets for about 25-60 minutes 3-5 times per week for best results

Interval training to maximise calorie burn

Interval training, in which you mix hard efforts with bouts of recovery, is one of the best ways of maximising calorie expenditure, improving aerobic fitness and making use of limited time.

So a two minute intense exercise maybe followed by one minute rest to start with, cutting this down to 30 seconds as you gain experience.

Carrying the load is better

Activities that are weight bearing, such as walking and running, use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity.

Adding a weight training routine to your exercise session will burn pounds even greater than walking and running put together.

Run on empty?

Exercising on an empty stomach may seem like a good idea at first.

And whilst it is true your body may dip into fat reserves if you eat nothing in the morning your lack of fuel may prevent you from working out for as long or intensely as you usually would.

It is better to have a small breakfast such as fruits or oatmeal to make the most of early morning training

Go for the after burn

One of the best things about high intensity exercise is that the fat-burning benefits continue long after you’ve got out the shower.

This 'after burn' (increased calorie expenditure) is far greater following exercise at 75% of maximum heart rate, or higher – another reason to forget those low-intensity workouts!

 

Increase exercise intensity

If you want to keep seeing results in your fat-burning programme, you must keep increasing the intensity.
This isn’t the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands.
So you will have to either increase your poundage used in weight training or reduce your rest periods.
Another way to keep your results moving is to continually introduce new fresh exercises into your routine.

 

Keep moving to burn that fat

Maximise your daily fat burning by moving! Researchers at the Mayo Clinic have found that leaner people tend to stand and move more than overweight people in normal daily life.
Their ‘non-exercise activity thermogenesis’ (NEAT) was as much as 350 calories higher each day. So don't just sit there, wiggle your toes, shake a leg, get up regularly and move your body!

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