How to get Fat Lose ?
Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging.
In addition to diet and exercise, numerous other factors can influence weight and Fat Lose.Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.
How do I lose fat without losing muscle?
Having muscle mass helps you burn fat faster. Studies have shown that quick weight loss results in more accompanying muscle loss than gradual weight loss.
That’s a reason to slow down, stop obsessing over calorie counting, and focus on preserving those sweet muscles.
And don’t obsess over the scale. A small amount of muscle weighs more than a large amount of fat, so the readings can be discouraging and misleading.
Instead, track body measurements with a tape measure and a notebook — the OG fitness “app.”
This way to the gun show
Even if you don’t consider yourself a body builder, carrying your own body weight around all the time does build muscle. And the more weight you’re carrying around, the more muscle you have (snap!) — so what if it’s hiding under a few rolls?
The following tips for burning fat also help maintain muscle mass in the process.
- Strong is the new skinny Strength training (aka resistance training) may conjure up images of extreme bodybuilders or Mac from “It’s Always Sunny in Philadelphia.” But it’s not all about getting jacked.
Successful strength training requires contracting your muscles against a resisting force such as from lifting weights or supporting your bodyweight in a yoga pose.
One study showed that 10 weeks of resistance training may boost the number of calories burned while resting by 7 percent and reduce body fat by 4 pounds (1.8 kg). Burning calories while at rest? Sign us up!
In another study, weight training reduced visceral fat (internal belly fat) by 78 percent in folks with metabolic syndrome.
Visceral fat may sound like a Marvel villain, but it’s actually a type of fat that forms around the organs in your belly and can lead to dangerous consequences. You can fight off the evil visceral fat by adding strength training into your workout regime.
The most common form of strength training is — you guessed it — weight lifting. But if pumping iron isn’t your thing, you can try yoga, gym machines, exercise bands, or rearranging furniture in your house to achieve the same results.
- HIIT me baby, one more time High intensity interval training (HIIT), is a type of high-energy workout that combines bursts of intensity with short periods of rest to keep your heart rate up and at ‘em.
It burns more calories in a shorter amount of time than other forms of cardio, and has been shown to increase fat loss.
One study showed that HIIT burns up to 30 percent more calories than doing other forms of cardio for the same amount of time.
Ready to give it a try? On your next walk or run, try alternating between walking and sprinting for 30 seconds at a time. Recovering your breath without stopping your activity (known as active recovery) will improve your overall fitness.
- Don’t say “no” to cardio Walking, running, dancing, and kickboxing are all forms of cardio (aka aerobic exercise). This type of exercise conditions your heart and lungs.
Research suggests 20 to 40 minutes of moderate to hardcore cardio per day is ideal for burning visceral fat and reaping other fat loss and metabolism-boosting benefits.