How Workout Increase My Body Fat Loss

 

Making Your Body a Fat-Burning Machine

Making Your Body a Fat-Burning Machine

You are not imagining things if you believe that any extra calories you consume go straight to your belly or thighs. Because of your genes, hormones, age, lifestyle, and other factors, these are usually the areas where you store fat.

Your body stores food as fat to keep you alive and safe. The challenge is figuring out how to get rid of that excess fat.

Fat-burning gimmicks like working out in the fat-burning zone, spot reduction, and foods or supplements that supposedly burn more fat are all popular. Instead of looking for a quick fix that is unlikely to work, learn how to burn fat through a variety of exercise methods.

The Fundamentals of Fat Burning

Knowing how your body uses calories for fuel can help you approach your weight loss program differently if you’re trying to lose weight. Fat, carbohydrates, and protein provide you with energy. The one your body uses depends on the type of activity you’re doing.

Most people prefer to get their energy from fat, which makes sense. You reason that the more fat you can use as fuel, the less fat there will be in your body. However, using more fat does not automatically result in losing more fat. Understanding the best way to burn fat begins with a basic understanding of how your body obtains energy.

Fat and carbs are the body’s principal fuel sources. Protein is used in small amounts during exercise, but it is primarily used to repair muscles after exercise. The ratio of these fuels will change depending on the activity.

Higher-intensity exercises, such as fast-paced running, will require more carbs than fat. This is due to the fact that the metabolic pathways available for breaking down carbohydrates for energy are more efficient than the pathways available for fat breakdown. Fat is used for energy more than carbs during long, slow exercise.

This is a very simplified look at energy, but it has a strong take-home message. When it comes to losing weight, it is more important to burn more calories than it is to use more fat for energy. The more calories you burn overall, the harder you work.

Consider this: when you sit or sleep, your body is in fat-burning mode. But, as appealing as it is, you’ve probably never considered sleeping more to lose weight. The bottom line is that just because you’re burning more calories by using more fat as fuel doesn’t mean you’re burning more calories.

The Fat Burning Zone Myth

Lower-intensity exercise burns more fat for energy. This basic premise is what sparked the fat burning zone theory, which holds that working in a specific heart rate zone (around 55 to 65 percent of your maximum heart rate) will allow your body to burn more fat.

This theory has become so ingrained in our exercise experience over the years that we see it promoted in books, charts, websites, magazines, and even on cardio machines at the gym. The problem is that it is deceptive.

This does not necessarily imply that if you want to burn more fat, you should avoid low-intensity exercise. There are specific things you can do to burn more fat, and it all starts with how and what you eat.

Burn Fat Through a Combination of Cardio and Strength Training

You might be perplexed about how hard to work during cardio. You might even believe that high-intensity exercise is the only option. After all, you can burn more calories and, even better, you don’t have to put in as much effort.

However, a little variety can help you stimulate all of your different energy systems, protect you from overuse injuries, and make your workouts more enjoyable. You can design a cardio program that includes a variety of workouts of varying intensities.

High-Intensity Cardiovascular Exercise

For our purposes, high-intensity cardio is defined as anything between 80 and 90 percent of your maximum heart rate (MHR) or, if you’re not using heart rate zones, anywhere between a 6 and 8 on a 10-point perceived exertion scale. This translates to exercising at a level that feels difficult and leaves you too out of breath to speak in complete sentences.

But you’re not going all out in the sense of sprinting as fast as you can. There’s no denying that some high-intensity training can help with weight loss as well as endurance and aerobic capacity.

A 150-pound person, for example, would burn approximately 341 calories after running at 6 mph for 30 minutes.

If this person walked at 3.5 miles per hour for the same distance

However, the number of calories you can burn isn’t the only factor to consider. Too many high-intensity workouts per week can endanger you in a variety of ways.

Potential Dangers

When you overdo high-intensity workouts, you put yourself at risk for:

  • Burnout
  • Growing to despise exercise
  • Workouts that are inconsistent
  • Overtraining Injuries from Overuse

Not only that, but if you have little experience with exercise, you may lack the conditioning or desire to engage in breathless and challenging workouts. If you have a medical condition or an injury, consult your doctor before engaging in high-intensity training (or any kind of training).

If you’re doing several days of cardio per week, as is recommended for weight loss, you probably only want one or two workouts to be high-intensity. 4 Other workouts can be used to target different areas of fitness (such as endurance) and allow your body to recover. Here are some high-intensity workout examples.

Fast-paced exercise: For a 20-minute fast-paced workout, you can use any activity or machine, but the goal is to stay in the high-intensity work zone throughout the workout. Most people would not want to go much longer than 20 minutes for this type of workout.

Incorporate Tabata training: Tabata training is a type of high-intensity interval training in which you work hard for 20 seconds, rest for 10 seconds, and repeat for four minutes. If you do this workout correctly, you should be unable to breathe, let alone talk.

Use interval training: Interval training is a great way to incorporate high-intensity training without doing it all the time. Alternate a hard segment (e.g., 30 to 60 seconds of fast running) with a recovery segment (e.g., walking for one to two minutes). Repeat this series for the duration of the workout, which is usually 20 to 30 minutes. A 10-20-30 interval workout is the best example of this type of high-intensity training.

Moderate-Intensity Cardiovascular Exercise

Moderate-intensity exercise is defined differently by different people, but it typically falls between 70 and 80 percent of your maximum heart rate, or a level 4 to 6 on a 10-point perceived exertion scale.

That means you’re breathing faster than usual, but you’re still able to hold a conversation and you’re confident in what you’re doing.

In its exercise guidelines, the American College of Sports Medicine (ACSM) frequently recommends this level of intensity. The fat burning zone is usually found at the lower end of this range. Moderate-intensity workouts have numerous advantages. Here are a few examples:

Better health: Even minor physical activity can improve your health and reduce your risk of heart disease, diabetes, and high blood pressure.

Comfort: It takes time to develop the endurance and strength needed to handle strenuous exercise. Moderate workouts allow you to work at a more comfortable pace, which means you may stick to your program more consistently.

More options: Most high-intensity workouts will include some kind of impact or, at the very least, a fast pace. If you work hard enough, you can usually get into the moderate heart rate zones with a variety of activities. Raking leaves or shoveling snow can also fall into this category if done vigorously enough.

Low-Intensity Exercise

Low-intensity exercise is defined as exercise that is less than 60 to 70 percent of your MHR, or a level 3 to 5 on a 10-point perceived exertion scale. This level of intensity is without a doubt one of the most comfortable areas of exercise, keeping you at a pace that isn’t too taxing or difficult.

This approach, as well as the notion that it burns more fat, makes this a popular place to stay. However, as we’ve seen, you can burn more calories by working harder, which is what you want for weight loss.

That is not to say that low-intensity exercise is meaningless. It entails the kind of long, slow activities that you could do all day. Even better, it includes activities you already enjoy, such as going for a walk, gardening, riding a bike, or stretching gently.

Low-intensity cardio does not have to be a structured, scheduled workout, but rather something you do throughout the day by walking more, taking the stairs, and performing more physical chores around the house.

Pilates and yoga are low-intensity exercises that help you develop your core, flexibility, and balance. They can be incorporated into a well-rounded routine.

The Importance of Regular Exercise

Regular exercise can help you burn fat and reduce weight, which may seem obvious. But it’s not just about the number of calories you expend. It also refers to the physical changes that occur as a result of regular exercise. As a result of several of these adjustments, you’ll be able to burn more fat without even trying.

Weight loss can also be aided by regular exercise. The more activity you engage in, the more calories you’ll burn, making it easier to create the calorie deficit required for weight loss.

Benefits

Improve your efficiency. Your body improves its ability to distribute and extract oxygen. Simply said, this improves the efficiency with which your cells burn fat.

Improve your circulation. Fatty acids are able to travel more efficiently through the blood and into the muscle as a result of this. This means that fat is more easily available for the body to use as fuel.

Increase the quantity of mitochondria and their size. These are the cellular power plants that supply energy to each of your body’s cells.

Tips for Maintaining a Regular Exercise Routine

Use these suggestions to guarantee that you are routinely incorporating exercise into your life if you want to become more consistent with your exercise plan.

Change your regular routines: park at the far end of the parking lot at work to get in more walking time, or go for an extra lap at the mall when you’re shopping. Even if you don’t have time for a formal workout, including extra action into your daily activities will help you stay active.

Make fitness a priority: Instead of trying to fit it in whenever you can, plan the rest of your day around it. You won’t do it if it isn’t a priority.

Exercise timetable: Make time for exercise every day, even if it’s only for a few minutes.

Split up your workouts: Short workouts spaced throughout the day might provide the same benefits as continuous training.

To make it even easier, pick a basic activity, such as walking, and do it every day at the same time. It doesn’t matter how long you walk; the important thing is that you arrive at the same time. The most difficult aspect is always forming the habit.

Lift Weights to Lose Weight

Lifting weights and doing other resistance workouts to build muscle can also help you burn fat, especially if you’re simultaneously dieting.

While many people believe that exercise is the most effective way to lose weight, strength training is an essential part of any weight-loss program. Some of the benefits of weight training are listed below.

Calories Burned

You may actually enhance your afterburn, or the calories you burn after a workout, by lifting weights at a higher intensity. That is, you burn calories during your workouts, but your body continues to burn calories afterward in order for your body to return to its pre-workout state.

Maintain Your Metabolism Going

A diet-only weight-loss strategy could reduce a person’s resting metabolic rate by up to 20% each day. Even if you’re lowering calories, lifting weights and retaining muscle helps keep your metabolism going.

Maintain Muscle Mass

If you diet to lose weight, you risk losing both muscle and fat. Muscle is metabolically active, so when you lose it, you lose the additional calorie-burning capacity that muscles provide.

To begin, pick a simple total-body workout and do it twice a week, with at least one day in between. You can complete more exercises, raise more weight, and add more days of strength training as you get stronger.

It can take a few weeks, but you’ll notice and feel a difference in your physique soon. Here are some techniques to help you burn more fat when strength training.

Strategies

Incorporate circuit training: Combining high-intensity cardio with strength training activities, circuit training is a terrific way to burn more calories. Moving from one exercise to the next with little or no pause while focusing on both cardio and strength in the same workout keeps your heart rate up.

Lift hefty weights: If you’re a beginner, you should gradually increase your weights. Lifting heavy forces your body to adapt by growing more lean muscular tissue to manage the greater load once it is ready.

Compound movements (e.g., squats, lunges, deadlifts, and triceps dips) help you lift more weight and burn more calories while exercising your body.

Try a four-week slow build program, which includes a schedule of cardio and strength training that allows you to gradually raise your intensity.

Last Word

When it comes to burning more fat, there’s no getting past the fact that you have to put in the effort. There is no one-size-fits-all exercise, program, or medicine that will solve all of your problems. The good news is that getting your body into fat-burning mode doesn’t take much effort. Try to incorporate some form of action into your daily routine, even if it’s just a quick walk, and gradually increase it. You’ll be burning more fat in no time.

Leave a comment

Your email address will not be published.