How to Lose Body Fat Fast and Save Time

by Maria on September 25, 2013

It’s a fact that, as we age, muscle mass declines, and metabolism slows, so we are definitely fighting an uphill battle when it comes to burning body fat and weight loss as a whole.

So, in the light of this, is some flab inevitable with age? Some fitness experts suggest that it can be avoided and what is more … you don’t have to spend hours at the gym.

How to work out and lose body fat fast.

Above all, a good overall cardiovascular conditioning exercise program is crucial to burning body fat.

1. One of the best body fat-burning exercises is high intensity interval training, in other words – stimulating as many muscles and expending as much energy at the same time and alternating bursts of intense activity with bursts of lighter activity. Increasing intensity for a short period within your regular workout will burn more total calories and therefore more fat.

How does high-intensity interval training work?

Whether you do it through running, on a rowing machine or on a bike, interval training increases your growth hormone levels, which suppresses your appetite and also helps to burn body fat.

Walk for five minutes, then jog for five, then repeat. If you are already jogging, jog then sprint to mix it up.

To prevent injury, mix up the activities as much as you can so that you don’t overuse the same muscles.

2. Another very effective body fat burning exercise is the plank.

The plank will help you to lose weight because it requires your body to use up calories, plus, it will firm up your core. To make it harder, push your body up from the plank position and support your weight using one hand, then, bring up your other hand and support your weight with that too. Once you are in that position, return to the plank before repeating.

 3.  High knees

This fat-burning exercise is simple, yet, very effective. When performing high knees, keep your back straight and bring your knees as high as possible towards your chest, swinging your arms to stay balanced. After 15 to 30 seconds your heart will be racing and this increased heart rate is essential if you want to transform your body and lose weight.

4. Run just below your lactate threshold

To run below your lactate threshold warm up and begin to jog. Accelerate your speed every two minutes until it becomes difficult to breathe and your muscles begin to burn. When you feel like this, you have found your lactate threshold, so slow down and run below this speed to increase the amount of body fat you burn when running.

 5. Skipping

Skipping is tough and is a high-intensity form of aerobic exercise that can help you to lose weight because it helps to raise your metabolism even once your workout has ended. This is important because it will mean you burn more calories overall over a greater period of time compared to doing an aerobic exercise that was not as intense.

6. Walking

If you want to burn fat and are not used to doing a great deal of exercise, going on long walks or gentle jogs may help you to achieve the body you want. Low-intensity aerobic workouts, such as walking, can also be helpful when you are trying to trim down. This is because low-intensity exercises burn higher percentage of body fat,using it to fuel your workout.

7. Super sets

Doing two exercises back to back that work different parts of your body is an ideal way to burn fat because your heart rate is kept high throughout your session. Plus, after you finish your super set workout you will keep burning fat for up to 16 hours after you’ve stopped training!

However, make sure you perform each exercise without resting in between; for example, go from a bicep curl straight into a triceps push down.

8. Heavy lifting

Lifting heavy weights, either through squats or dead lifts, will help you to burn fat because the intensity of your lifts will be increased. Also, lifting heavy weights will help you to burn more calories after your workout because it increases your lean muscle tissue which in turn elevates your metabolism.

However, never lift beyond your means, as you will sacrifice your form and this is a big no- no.

And last, but not least, there is evidence to show that drinking water can actually help your body burn stored fat. Everything in the body takes place in water environment. When you are dehydrated and don’t have enough water, the fat just sits there. Simply put, water can help you mobilize fat stored in your body.

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