Want to ramp up your fat-burning mechanism?
Do you want to see noticeable results? By practicing the following techniques, the calories you burn will be more constant throughout the day.
Take time to review these six best ways to burn fat fast to ensure calorie-burning success!
1. Burn More Fat by Interval Training (Startle Your Body!)
If you want to see the pounds peel off, it pays to train in intervals.
Learn the best way to burn fat fast by including bursts of highly intense exercise into the daily training regimen.
According to a study in the Journal of Applied Physiology, cycling, for instance, at a moderate pace, increases fat burning by as much as 36%. Bursts of highly intense exercise burn fat faster than when you exercise at a steady pace.
To change how you look, you have to startle your body to obtain the best results.
2. Reduce The Stress in Your Life
If you want to learn how to burn fat fast, you also have to reduce your level of stress.
Stress adds to belly fat. In fact, research at the University Of New Mexico (UNM) shows a connection between cortisol, which increases in the body when people are stressed, and visceral fat.
According to Diabetes.co.uk, visceral fat is fat that accumulates in the abdominal cavity. It lies adjacent to key internal organs. These organs represent the pancreas, liver, and intestines.
Also referred to as active fat, visceral fat is linked to many health risks. These health risks include the following:
- Type 2 diabetes
- Breast cancer
- Heart disease
- Alzheimer’s disease
- Colorectal cancer
The Difference between Visceral Fat and Subcutaneous Fat
If you want to understand fat accumulation and storage, it’s important to note the difference between visceral fat and subcutaneous fat.
Subcutaneous fat is stored just beneath the skin. Therefore, the fat you feel on your legs or arms is subcutaneous fat. In turn, a large belly is usually composed of both kinds so fat.
Scientists at Harvard University state that diet and exercise prove to be more efficient in getting rid of visceral fat than the fat around the hips and thighs. To reduce visceral fat then, it is essential to reduce your level of stress, perform a regular exercise routine, and eat a healthy and balanced diet. Quitting smoking and limiting your alcohol intake help as well.
Therefore, if you want to understand how to burn fat fast, you will reap good results by reducing stress.
Besides, UNM findings reveal that cortisol—the hormone produced as the result of stress—directly affects the storage of fat. Concentrations of cortisol are controlled by a specific enzyme that converts dormant cortisone to active cortisol. The enzyme is found in the adipose or fat tissues. Visceral fat cells also feature more of this kind of enzyme than cells of subcutaneous fat. As a result, weight gain in the stomach is inevitable.
Cortisol Increases the Appetite
When cortisol increases in the blood, people develop an increased appetite and craving for sugar. UNM research shows that premenopausal women who were under stress and secreted additional cortisol tended to eat more foods that were high in sugar or fat.
Some believe cortisol increases food consumption by binding to receptors in the hypothalamus.
Cortisol, also indirectly affects the appetite by the regulation of other chemicals, released during stressful episodes. When levels of corticotrophin-releasing hormone (CRH) and neuropeptide Y (NPY) increase and leptin decreases, it stimulates the appetite.
Therefore, to lower your level of stress and reduce your appetite, you need to practice stress-relieving activities to burn excess visceral fat. These activities might include long walks or the practice of yoga.
3. Divide Your Day Into Workout Sessions
To rev up your metabolism during the day, it is better to divide your workout sessions.
It is also the best way to lose weight fast.
For example, instead of working out at the gym for one session, pare down the session to two sessions of 30 minutes each.
Because exercise revs up your metabolism and keeps it elevated for about two hours after a workout, you will continue to burn calories (morning and evening).
4. Get Involved in Weight Lifting
Another way to burn off the fat at a faster rate is to include weight training in your cardio routine.
While a cardio workout burns more calories during a session, weight training burns more calories for 24 hours after a workout session.
Moreover, weightlifters burn fat exclusively while cardio exercisers burn both muscle and fat. A study by the University of Alabama proved this point. [1]
The research was conducted to show the effects of high-resistance (HR) training three times weekly and variable resistance (VR) training once a week.
5. Add a New Routine to Your Daily Training or Fitness Regimen
To burn additional fat, you need to challenge your body. Even if you practice circuit training, or run or jog each day, you need to include activities that give your routine an entirely new spin.
For example, you may schedule a speed workout weekly.
To initiate the session, begin by warming up with walking for five minutes and running for 10 minutes. Next, run for two minutes at a rate that is almost a sprint. Follow it by two minutes of jogging.
Repeat the whole sequence four times in total. Cool down, again, by practicing easy running for 10 minutes and walking for 5 minutes.
You can also rev up fat burning by including planks into a running schedule or workout.
- To begin, get into a “push-up” position.
- Gradually bring your right knee toward the left arm.
- Twist from the core, not the hips or shoulders.
- Return to the starting spot and repeat on the other side to complete the repetition.
Work up to one or two sets of eight reps each. To add challenge to the routine, place and move your hands on a stability ball.
6. Get Your Sleep Each Night
To cut down on the creation of naturally producing cortisol, it also pays to get enough rest.
According to one study at the University of Chicago, a lack of sleep also elevates insulin levels, thereby making carbo processing more difficult. This inability also increases the risk of type 2 diabetes.
Therefore, the best way to lose weight fast is to schedule training intervals, reduce stress, divide daily workouts, practice weight lifting, add a new routine to your fitness regimen, and get enough rest. By taking this approach, you can transform your body and realize excellent results.
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