Is your diet not working? Ditch yo-yo eating and lose weight with these workout tips for burning fat fast.
1 Eat well
It’s no secret that abs are made in the kitchen, but eating well doesn’t need to mean depriving yourself of delicious meals. Find a realistic eating plan that’s high in flavor and low in processed foods, and eat mindfully by taking the time to pay attention to how hungry you actually are. If you want to avoid sugar slumps, fuel your body with low-GI carbohydrates such as steamed vegetables and basmati rice. Consume plenty of good fats in the form of oily fish, avocados and raw olive oil – these send a signal to the brain that the body has enough fat, so there’s no need to store any.
2 Exercise hard
If you haven’t heard already, HIIT (High Intensity Interval Training) boasts the ability to transform your body by burning fat even after you’ve finished working out. Excess post-exercise oxygen consumption (EPOC) is the name given to the after-burn effect. When you perform a HIIT session, EPOC causes your metabolic rate to stay high for hours after you exercise. Science suggests that Tabata sessions, i.e. 8 sets of 20 seconds of intense exercise followed by 10 seconds of rest, are highly efficient, burning an average of 15 calories per minute.
3 Rest little
Once you get familiar with HIIT workouts, try designing your own. This is the secret formula: use multi-joint moves that work big muscle groups and keep the rest between moves to a minimum. HIIT training is all about the recovery, or lack of it. The idea is to push yourself for a set period of time, such as 45-60 seconds, and rest little between moves. Don’t stop during an exercise, but get into the mind-set of finishing your sets.
4 Work on your strength
By now you’ve got familiar with the benefits of HIIT workout, but did you know that strength workouts can make your HIIT sessions even more effective? Resistance training leads to a greater after-burn effect than cardio exercise. It results in more calories being burnt and muscle growth, and muscle tissue is more metabolically-active than body fat. Maximize the benefits of your interval training by including functional resistance kit, such as kettlebells, ViPRs and Bulgarian bags, into your workout routine.
5 Find a workout buddy
Do you have problems with motivation? A workout partner could provide the determination you need to get through a challenging session. Science reveals that women who exercise with a friend push their bodies harder. In fact, it was discovered that partnered fitbies rode a bike for 10 minutes longer than solo exercisers. Try to find a workout buddy who’s going to push you.
6 Vary your exercises
Newsflash – do the same workouts for long enough and your physique will get pretty good at performing them efficiently. This means you’ll burn less energy doing the same moves over and over again. Keep your routine varied by trying to use the whole body. Don’t concentrate on one specific muscle group. For instance, if you’re doing a legs-orientated move such as mountain climbers or squat jumps, make the next exercise an upper-body one.