Bring Out Muscle Tone With These Fat Burners!
If you’re already exercising regularly and burning off body fat, congratulations!
Keep going at it and don’t forget to stay true to your diet.
If you’re having some difficulty, fret not!
Here are 10 top tips to burn more body fat in your training:
1. HIIT For Cardio
High Intensity Interval Training or HIIT is the best form of cardio to burn fat for 3 reasons:
- It uses carbohydrates as the primary source of energy which means fewer chances of excess carbohydrates converted to stored body fat.
- It stimulates large muscle groups such as the legs, hips, back and shoulder girdle which help develop and tone more areas.
- It keeps your metabolism elevated for up to 48 hours after exercise.
An HIIT program of doing ten 100 meter sprints will take less than 15 minutes to complete and yet burn 500 calories!
2. Do Resistance Training
In addition to helping your muscles get toned, resistance training also offers other fat burning benefits:
- It keeps your metabolism elevated for up to 24 hours after exercise.
- It increases your muscle to fat ratio. The more muscle you have, the more calories you burn.
3. Reduce Calories Gradually
The biggest mistake people who want to lose body fat make is to drastically cut down on calories.
If you do this, your body will go into “starvation mode” and slows down your metabolism to store more body fat.
This is because the body perceives fat as a more efficient, long-lasting source of energy.
Remember you also have to factor in exercise which requires calories for energy.
4. Do Cardio First Thing In The Morning
Performing cardio first thing in the morning on a fasted state or on an empty stomach will force the body to draw on stored body fat as fuel.
In order to stave off muscle loss, have 10-20 grams of protein before exercise.
One whole egg or a scoop of whey protein powder should be enough to protect muscle protein.
5. Train Outdoors
If training inside a commercial gym is becoming tedious, why not take your training outdoors?
Sometimes a change of environment is all you need to get your motivation going again.
You can do your HIIT routines in a public park or do sprints on the beach.
6. Vary Your Training
If you perform the same exercises day in and day out; eventually your gains will come to a point of diminishing returns.
This is due to muscle adaptation. The best way to offset muscle adaptation is to frequently vary your training.
If you have been doing straight-sets training, switch to a new program for at least 2 weeks.
You can also try to learn a new sport such as boxing or wall climbing to give your body a different type of stimulus.
7. Include An Extended Warm Down
HIIT has been proven to be the more superior form of cardio to burn body fat. But if you want to lose more calories, include an extended warm down after your HIIT session.
For example, if your HIIT session lasted 20 minutes, add a 15 minute walk.
This will help your heart rate return to safe levels and burn calories from stored body fat.
8. Do 5-10 Minute Cardio Before Lifting Weights
Another trick you can use to burn more body fat is to do a quick 5-10 minute HIIT session before lifting weights.
This burns an additional 150 calories even before you pick up a dumbbell! It also helps prime and warm up the muscles before training.
9. Include A Post-Workout Cardio Session
Including a post-workout cardio session will further enhance fat burning.
This is particularly effective after training a large body part such as legs which can handle more work.
10. Get More Sleep
A study conducted on several sets of identical twins in Finland revealed that the twin who slept earlier and completed at least 7 hours, lost more weight.
After all the work you’ve done in the gym, your body needs time to rest, recover and build damaged muscle tissue.
Getting to bed earlier also prevents you from going off on your diet and keeps your metabolism high.
These workout hacks may appear simple and inconsequential, but they will go a long way in helping you get the most out of your fat burning program.