Finding the best Fat Burning Workouts is not that difficult. Eating a well-balanced, healthy diet and exercising regularly is regarded as the best way to stay healthy and to get rid of any unwanted fat on the body. The most successful exercise activity generally pushes you outside of your comfort zone.
Mastering the Fat Burning Process
Challenging yourself and pushing your body to different levels changes the way your body burns fat and responds to cardiovascular exercise. Fat burning workouts should really deplete you of your energy and make you feel exhausted by the end of the workout. These kinds of workouts are physically and mentally challenging and will leave you a bit sore the next day.
There is a lot of information out there regarding burning fat and how to achieve the greatest fat burn during an exercise. We’ll address some of the misconceptions out there and provide factual information regarding the best practices for fat burn and some examples of fat burning workouts.
Burn More Than You Consume
The basic principle of fat loss is burning more calories than you consume. This does not mean starve yourself or dramatically reduce your food intake. There are a lot of crash diets and restrictive diets floating around magazines and internet articles. This can be really dangerous and also result in less fat loss. It is important to eat enough and exercise enough.
Not eating enough can actually result in weight gain. I know, it’s a little hard to understand, but if your body does not get enough food it will go into starvation mode. This means that it will try to hold onto all the energy stored in the body (fat) in order to preserve itself for essential functioning.
Keep in mind that your body is designed to sustain itself and to keep you alive. Think about how your fingers and toes will go numb before your organs get cold. Your body will do a lot of bizarre things to stay alive.
If you’re not eating enough, your body will panic and think that it will continue not to receive enough calories, so it will hold onto those fat cells as long as possible. This is why a well-balanced diet is so important. It’s not so much about how many calories but eating the right kinds of calories.
How Much Do I Need To Consume?
The calories that you need to consume to stay healthy and still lose weight are based on your age, height, weight, and activity level. Let’s say your healthy caloric intake is 1800 calories. A greasy, bacon cheeseburger served with some french fries may be 1200 calories, and if you add a soft drink to this meal you might end up around 1400. Perhaps you have a cookie afterward and refill your drink.
You have already gotten within your daily caloric intake and that is all you can eat all day. You even get some gym time and exercise for 30-45 minutes. A great workout fueled by high fat and high carb meals still won’t get you the body you are looking for. Your body isn’t so much a numbers-based system, instead, think quality over quantity.
If you made up that same 1800 calorie diet on 3 well-balanced meals and a few snacks throughout the day, you would achieve way better results and see a difference in your body composition. Eating fats will not be the enemy, eat carbs is not the enemy, but eating too much of one thing can be the enemy. Think of a scale, all sides need to be equal in order for balance to be achieved.
Food Choices Are Important
Dieting and exercise have to be done just right in order for you to be healthy. Right now, health and fitness are popular lifestyle choices and this is reflected in a lot of meals and products being produced. I think that it is easier than ever to go to the grocery store and be surrounded by healthier products.
I know, you can still go down the soft drink and potato chip aisle, but more than ever you’re seeing organic products placed on the shelves. If you’re on a tight budget it can be a little difficult to eat healthily. I’ve noticed a lot of fast food meals rising in price so it may be more economical to get fruits and vegetables at the store.
Prices also depend on what fruits and veggies are in season, so do a little research before shopping. Look at your grocery advertisement and notice what produce you can get a lot of without breaking the bank.
Blueberries may be relatively cheap in the summertime when they are in season, but closer to December the price may skyrocket. Then change your fruit, or buy frozen. If you have the space available, you can even freeze some berries you purchased when they were cheaper.
You Cannot Outrun Your Fork
Alright, that was a lot of information about diet! But it is so incredibly important to fat loss and fat burn. Whenever I want to binge on some delicious food (and this is okay sometimes) I try to remind myself that you cannot outrun your fork.
If you splurge and eat a whole greasy pizza by yourself (it happens) you can’t spend an hour running on the treadmill to undo what you ate. The body cannot be tricked! It’s not just a numbers game. It’s a lot of complicated energy transference science! Your best bet is to just try and stay balanced. Eat right and workout.
Fat Burning Workouts with High Intensity
So back to fat burning workouts. Exercises that require you to engage in high-intensity activities have been regarded as the best exercises to burn fat. High-intensity exercises require your body to use a lot of energy and to get that energy quickly.
First, your body will burn any available sugars and carbs, and once it’s through with those you’re body will begin burning stored fat. It is typically stated that you should exercise for 30 minutes at moderate intensity. This is because your body will take about 10-15 minutes to burn through those available sugars and carbs, and then let’s say for the back 15 minutes you’re burning fat.
This is great! But high-intensity workouts get you burning more fat in less time. Some of the activities require so much energy output that you burn through those sugars and carbs closer to 5 minutes and then you can start burning stored fat.
High Intensity Fat Burning Workouts Break Through Plateaus
High-intensity interval workouts, commonly known as HIIT or even Crossfit, are great ways to take your body to the next level and challenge yourself. Intense workouts can also get you out of a fitness plateau.
If you were losing a lot of weight at first, but then the same exercises were no longer producing the same results, this is normal. Your body gets more comfortable performing those tasks and it no longer requires as much energy to exercise. Because of this, you need to work harder and sometimes longer as you get fitter.
You need to incorporate exercises that push you beyond a moderate-intensity workout. How do you do this? What do you need to do this? HIIT workouts are actually pretty simple and easy once you start to think differently about weight loss and fat burning workouts.
Use Simple HIIT Workouts
Here’s what I mean by this. After you warm-up for your exercise session (and please warm-up, it’s so important!) you’ll want to start off with a burst-exercise. Let’s say you’re on the treadmill at home or at the gym, or even on your favorite running path.
After you’ve warmed up and got your heart pumping and muscles ready to go, try sprinting for 30-45 seconds. As fast as you can! Then continuing jogging or walking for about a minute afterward. When you first sprint it may be easier than when you keep pushing yourself to get to that level of activity.
Your body needs to keep burning a lot of energy to perform these tasks. Starting to connect the dots? These high-intensity workouts demand a lot of energy, therefore these are the best fat burning workouts!
Create Your Own HIIT Fat Burning Workouts
All you need to design burst-energy routines and fat burning workouts is a little creativity (or a Google search, I mean c’mon!). Try adding 45 seconds of fast high-knees to whatever workout you enjoy doing. Interrupt your jog with 45 seconds of burpees.
Whatever it is you’re doing, just add something different. A lot of exercise machines at the gym have HIIT workouts already pre-programmed into them, so it may be just a matter of hitting that button. This way, you’ll increase the intensity of your workout without having to think about it.
The resistance or speed of your machine may increase. The cycling machine is a great way to do this! You’ll be cycling along and sweating it out and then all the sudden it will feel like you’re trying to bike up the Himalayas for about 45 seconds. Then you’ll really be sweating. Sweat is your fat leaving your body when you’re really into fat burning workouts.
Mix Up Your Fat Burning Workouts
HIIT is not only for cardio workouts. When you are doing squats, trying adding a jump on your way up. That will really get your quad muscles burning and will push your body to the next level. Think about it, just by jumping your body has to do twice as much work.
You had to use energy to squat down and then a lot of energy to get yourself not only up back to standing position but even more to get yourself up in the air. As a fair warning, jump-squats will leave you sore, but it is so worth it.
If you’re on the elliptical, jump off every minute and do 45 seconds of mountain climbers. This will also get your abs and arms into your lower-body workout.
Changing the intensity of your workout will completely redefine how you understand your body and how you lose weight. High-intensity workouts are the best fat burning workouts. Just remember to stretch, warm-up, and eat a well-balanced diet.
A helpful article by WebMD: 5 Fat-Burning Strategies