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Burning fat is the core of getting in shape because muscles only show when fat is eliminated. Fat burning isn’t a complicated process and can be easily achieved through the right combination of food and exercise for your body. Here are simple ways to burn fat and get closer to your fitness goals.
The Process
Burning fat happens in the mitochondria of the muscles. This method is called lipolysis, or, in simple terms, fat lipids breaking down. The mitochondria supply the energy that our cells need for this to happen, which is why they are called the “powerhouse.” When we exercise, the exercise improves the way the mitochondria work, starts the breakdown of fat, and regulates our hormones that play a part in fat burning.
Build Muscles
We’ve always heard that cardio is an essential key to burning fat. While cardio has its perks, the focus should be more on building muscle. The more muscle you have, the more chances that the lipolysis process will kick in from increased mitochondrion. The rise in muscle mass will also allow your metabolism to burn calories while at rest. Strength training is a sure win in increasing both genders’ growth hormones and testosterone levels to assist in fat burning.
Workouts
You can try various workouts that specifically target fat-burning. Workouts such as high-intensity interval training (HIIT) and total-body strength training will help burn fat. Specific exercises such as burpees, mountain climbers, push-ups, jumping squats, and more can also aid in burning fat.
How to Eat
We all want to achieve that perfect body. This sometimes leads people to think that they should starve themselves to lose weight fast, but you’re actually fighting against yourself. A rapid drop in calories will activate your cortisol, which usually occurs in our bodies when we are under a high dose of stress or, in this case, unhealthy dieting. This type of diet, in return, causes our body to store fat. Our bodies will then go into starvation mode and store fat in our stomachs.
You Need Protein
For you to build muscle, your body needs protein. In an article in the American Journal of Clinical Nutrition, researchers found that we should take in up to 1 gram of protein per our body weight if you are participating in any resistance training. By adding a serving of about two tablespoons of nuts or 8 ounces of low-fat yogurt to each snack or meal, the calories burned will increase by as much as 35 percent.
Organic Foods
While eating fruits and veggies are an excellent choice for your diet, try to opt for organic. The pollutants from the commonly used pesticides stored in fat cells will cause your metabolism to slow down as you lose weight due to the toxins interfering with the body’s energy-burning process. Going organic can be pricey, but finding affordable and quality organic produce is possible. We recommend that when buying produce like celery, strawberries, apples, blueberries, sweet bell peppers, or spinach, you choose the organic variety because of the common high levels of pesticides used. Items like avocados, bananas, or grapefruits are fine because you peel off the outer layer.
Water
Drinking water is one of the most viable tools for boosting metabolism and burning fat. Drinking six cups of cold water daily can raise your metabolism at a resting rate of 50 calories daily. That is enough to burn 5 pounds in a year without physical activity. This practice occurs because of your body’s effort to heat the water to the body temperature.
Personal Training
Losing weight is hard, and some of us need that extra push from someone to get up and move. Speak with a personal trainer and discuss a program tailored for you. Your personal trainer will ensure that your workouts can accommodate your physical abilities and needs because not all programs are one-size-fits-all. Discuss your fitness experiences, which will give them the edge they need to develop the most efficient plan. With that, your trainer can check in and see how your body is adjusting to the plan. Speak up if you’re not getting the results you want. They are only able to help you if you are open to them. With your feedback, they are ready to tweak the plan for you.
Contact us today to find your next personal trainer in the Richardson area by joining our unlimited training program. Unlimited monthly training means you get access to personal training as often as you’d like (check our schedule) for only one flat monthly fee. Personal training offers one-on-one attention to help you get results faster.
