Lose Fat Workout

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Lose Fat Workout

How to Make Your Body a Fat-Burning Machine

You're not imagining things if you think any extra calories you eat go straight to your belly or thighs. Because of your genes, hormones, age, lifestyle, and other factors, those are usually the areas where you store fat. To keep you alive and safe, your body stores calories as fat. The problem is figuring out how to get rid of that extra weight.

Fat-burning gimmicks like working out in the fat-burning zone, spot reduction, and foods or supplements that claim to burn more fat are all popular. Rather than looking for a quick fix that is unlikely to work, learn how to burn fat using a variety of exercises.

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. Depending on the type of activity you're doing, your body will draw from one or the other.

Most people prefer to burn fat for energy, which is understandable. You reason that the more fat you can burn for fuel, the less fat you'll accumulate in your body. However, just because you use more fat doesn't mean you'll lose more fat. The best way to burn fat begins with a basic understanding of how your body obtains energy.

Fat and carbohydrates are the primary sources of energy for the human body. Protein is used in small amounts during exercise, but it is primarily used to repair muscles afterward. Depending on the activity, the ratio of these fuels will change.

The body will rely on carbs rather than fat for higher-intensity exercises like fast-paced running. This is because the metabolic pathways used to break down carbohydrates for energy are more efficient than those used to break down fat. Fat is used for energy more than carbs during long, slow exercise.

This is a straightforward look at energy with a clear takeaway message. When it comes to losing weight, it's all about burning more calories, not necessarily burning more fat. You'll burn more calories overall if you work harder.

Consider this: when you're sitting or sleeping, you're in fat-burning mode. However, as appealing as the idea of sleeping more to lose weight is, it's likely that you've never given it much thought. The bottom line is that just because you're burning more calories with fat as an energy source doesn't necessarily mean you're burning more calories.

The Fat-Burning Zone Myth

Lower-intensity exercise will burn more fat for energy.

This basic premise is what gave birth to the fat burning zone theory, which states that working in a specific heart rate zone (around 55 to 65 percent of maximum heart rate) allows your body to burn fat more efficiently. This theory has become so ingrained in our exercise experience that it is now promoted in books, charts, websites, magazines, and even on gym cardio machines. The problem is that it is deceptive.

If you want to burn more fat, this doesn't necessarily mean you should avoid low-intensity exercise. There are a few things you can do to increase fat burning, and it all starts with how and how much you exercise.

Burn Fat With a Combination of Cardio and Strength Training

You might be unsure how hard you should work during cardio. You might even believe that high-intensity exercise is your only option. After all, you can burn more calories while spending less time doing so.

Variety, on the other hand, can help you stimulate all of your energy systems, protect you from overuse injuries, and make your workouts more enjoyable. You can create a cardio routine that includes a variety of workouts of varying intensities


HIIT (High-Intensity Interval Training) is a type of cardio exercise

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

You're not, however, going all out and sprinting as fast as you can. There's no denying that high-intensity training can help you lose weight while also improving your endurance and aerobic capacity.

A 150-pound person, for example, would burn 341 calories after 30 minutes of running at 6 mph. 3 This person would burn 136 calories if they walked at 3.5 mph for the same amount of time.

However, the number of calories you can burn isn't everything. A weekly regimen of too many high-intensity workouts can put you at risk in a variety of ways.

Risks to Consider

You put yourself at risk if you do too many high-intensity workouts:

  • Burnout
  • I'm starting to despise exercise.
  • Workouts that aren't consistent
  • Overuse injuries are caused by overtraining.

Not only that, but if you've never exercised before, you might not have the conditioning or desire to do breathless, challenging workouts. Consult your doctor before engaging in high-intensity training if you have a medical condition or injury (or any kind of training).

  • If you're doing several days of cardio per week, as is recommended for weight loss, only one or two of your workouts should be high-intensity. Other workouts can be used to target different aspects of fitness (such as endurance) while allowing your body to recover. Here are some high-intensity workouts to try.
  • 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 the entire time. The recommended length for this type of workout is usually 20 minutes, and most people wouldn't want to go any longer than that.
  • 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 a total of four minutes. You shouldn't be able to breathe, let alone talk, if you do this workout correctly.
  • Use interval training: Interval training is a great way to incorporate high-intensity training without having to do it all at once. Alternate a hard segment (e.g., 30 to 60 seconds of sprinting) with a recovery segment (e.g., walking for one to two minutes). Rep this series for the duration of the workout, which is usually 20 to 30 minutes. This type of high-intensity workout is best exemplified by a 10-20-30 interval workout.

Cardio with a Moderate Intensity

Moderate-intensity exercise is defined in a variety of ways, but it usually falls between 70 and 80 percent of your maximum heart rate, or a level 4 to 6 on a 10-point perceived exertion scale.

Use interval training: Interval training is a great way to incorporate high-intensity training without having to do it all at once. Alternate a hard segment (e.g., 30 to 60 seconds of sprinting) with a recovery segment (e.g., walking for one to two minutes). Rep this series for the duration of the workout, which is usually 20 to 30 minutes. This type of high-intensity workout is best exemplified by a 10-20-30 interval workout.

Cardio with a Moderate Intensity

Moderate-intensity exercise is defined in a variety of ways, but it usually 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 comfortable with 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 bottom of this range. Moderate-intensity workouts have a lot of advantages. Here are a few illustrations.

  • Better health: Even small amounts of movement can help you feel better while lowering your risk of heart disease, diabetes, and high blood pressure.
  • Comfort: Building up the endurance and strength to handle challenging exercise takes time. Moderate workouts allow you to work at a more comfortable pace, allowing you to stick to your program more consistently.
  • More options: Most high-intensity workouts include some form 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. Even raking leaves or shoveling snow can fall into this category if done vigorously enough.

The majority of your cardio workouts should fall into this range if you're trying to lose weight. Here are a few examples:

  • A cardio machine workout that lasts 30 to 45 minute
  • A quick stroll
  • Riding

Low-Intensity Exercise

Low-intensity exercise is defined as exertion that is less than 60% to 70% 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 relaxing types of exercise, as it keeps you moving at a moderate pace that isn't too taxing or difficult.

This approach, combined with the notion that it burns more fat, makes this a popular spot to visit. However, as we've seen, working harder burns more calories, which is exactly what you want for weight loss.

That isn't to say that low-intensity exercise isn't beneficial. It entails the type of long, slow activities that make you feel as if you could do them all day. Even better, it incorporates activities you already enjoy, such as walking, gardening, cycling, or a gentle stretching routine.

Low-intensity cardio does not have to be a structured, timed workout; instead, it can be something you do throughout the day by walking more, taking the stairs, and doing 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-balanced routine.

The Importance of Regular Exercise

Regular exercise can help you burn fat and lose weight, which may seem obvious. But it's not just about the number of calories you expend. It's also about the changes your body undergoes as a result of regular exercise. Many of these changes result in you being able to burn more fat without even trying.

Regular exercise will also aid in weight management. The more activity you do, the more calories you'll burn, making it easier to achieve the calorie deficit necessary to lose weight.


Improve your efficiency. Your body improves its ability to deliver and extract oxygen. Simply put, this improves the efficiency with which your cells burn fat. Improve your circulation. Fatty acids are able to move more efficiently through the blood and into the muscle as a result of this. This means that fat is more readily available for the body to use as fuel.

Increase the number 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 tips to ensure that you are regularly incorporating exercise into your life if you want to become more consistent with your exercise regimen.

Change your daily 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 structured workout, incorporating more activity into your daily routines will help you stay active.

  • Make exercise 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 can provide the same benefits as continuous workouts.

To make it even easier, pick a simple activity, such as walking, and do it every day at the same time. It makes no difference how long you walk; all that matters is that you arrive at the same time. The most difficult part is always forming the habit.

Lift Weights to Lose Weight

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

While many people believe that cardio is the most effective way to lose weight, strength training is an essential part of any weight-loss program. The following are some of the advantages of weight training.

Calories Burned

You can actually increase 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

A diet-only weight-loss strategy could reduce a person's resting metabolic rate by up to 20% per day. Even if you're cutting calories, lifting weights and maintaining 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 do more exercises, lift more weight, and add more days of strength training as you get stronger.

It might take a few weeks, but you'll notice and feel a difference in your body eventually. Here are some strategies to help you burn more fat while strength training.


  • Incorporate circuit training: Combining high-intensity cardio with strength training exercises, circuit training is a great way to burn more calories. Moving from one exercise to the next with little or no rest while focusing on both cardio and strength in the same workout keeps your heart rate elevated.
  • Lift heavy weights: If you're a beginner, you should gradually increase your weights. Lifting heavy forces your body to adapt by building more lean muscle tissue to handle the extra load once it is ready.
  • Compound movements (e.g., squats, lunges, deadlifts, and triceps dips) allow you to lift more weight and burn more calories while training your body in a functional manner.

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

Last Word

When it comes to burning more fat, there's no getting around the fact that you have to put in the effort. There is no one-size-fits-all exercise, workout, or pill 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 type of activity 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.

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