Maximise your Fat Burn
There are so many benefits of Exercising regularly! It’s good for your muscles and bones, it can reduce your risk of chronic disease, improve your brain, increase energy levels and is great for your Well-being as it makes you feel good!
However, the main reason many people initially start to exercise is to lose weight, as EXERCISE BURNS CALORIES!
So, if like many people, burning calories is one of your main exercise goals and you’re wanting to really blast your body fat, you need to make sure you’re doing it right with maximum effect!
Be intense when you exercise
Don’t be fooled by fat-burning zones. They often advise that working at a lower intensity is better for fat burning than working at a higher effort level (e.g. walking instead of running.) The harder you exercise, the more calories you will burn and that’s really what counts when it comes to losing fat.
Choose your exercise carefully
There is no such thing as the ‘ultimate’ calorie-burning workout. Energy expenditure is dependent not just on the activity itself, but on how much effort you put in, how good you are at it, how long you do it for, and how often. Choose an exercise that makes you work hard and that you’re going to do regularly and consistently and unless you want to be miserable and bored during your workout, do something that you actually enjoy!
Multi-task your muscles and work large muscle groups
Serious fat-burning exercises use the large muscle groups of the body – the thighs, bottom, chest and back. The greater the overall recruitment of muscle, the higher the calorie expenditure. For example, If you’re going for fat burn in your workouts, you’re far better off using the chest press rather than a bicep curl machine for maximum calorie burn.
To fire up the calorie furnace, fat-burning exercise has to be sustainable for a reasonable duration. So, while skipping is great, it’s not much use if you can only do it for three minutes. Guidelines recommend 20-60 minutes per session, three to five times per week so find something you can sustain for at least 20 minutes.
Interval training to maximise calorie burn
Interval training one of the best ways of maximising calorie burn, it improves aerobic fitness and is perfect if you’re short of time. To get the most from an interval session, push yourself outside of your comfort zone on the efforts and go steady during the recoveries. Try following a 2:2 rest/work ratio to start with.
Body weight load
Activities that are weight bearing, such as walking and running, use more calories than those in which your weight is supported (such as swimming or cycling), mainly because you have to shift your own body weight against gravity.
Fuel or Fasting?
The fasted workout theory that working out on an empty stomach in the morning burns more fat is somewhat true, as the body has to rely on fat stores for energy if you haven’t eaten first thing, but the lack of energy stores also means that you won’t work out for as long, or as hard as you may have if you’d have fuelled up beforehand.
One of the best things about exercise is that the fat-burning benefits continue long after you’ve ended your workout. The ‘afterburn’ (increased calorie expenditure) is far greater after intense exercise – another reason to work hard!
If you want to keep seeing fat-burning results you must keep increasing the intensity of your exercise, because as you get fitter, your body will be able to cope with the workload. If you stick to the same pace or weight, the benefits will start to reduce. Keep progressing and pushing yourself so your workout feels challenging every time.
Don’t underestimate daily activity! Keeping active during the day can really maximise your daily fat burn. That may mean keeping track of your daily step targets, getting up from your desk regularly or even just standing rather than sitting – but it all adds up towards your daily calorie expenditure, so KEEP MOVING!