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The weather’s finally warming up, the sun’s finally shining, and there’s hope on the horizon that this pandemic may soon be a thing of the past. Being stuck in your home for a year now, it’s likely you’re feeling restless and would love to get up and get active. Let’s put that energy to good use and put you on the path of fitness. We’ve got some simple and effective ways to burn fat fast so you can drop the extra pounds you’ve gathered during quarantine or simply improve your health in general.
There is no form of exercise more accessible or effective than cardiovascular exercise. Cardio is simply king for those trying to cut down their fat percentage. Whether you decide to go for a jog, take up yoga, or simply go for a walk, as long as your heart rate increases and your blood starts flowing, you’ll be getting the benefits of cardio and work towards your goal of burning more calories than you consume.
Because public gyms still aren’t viable, and may not be for some time, you may find building a home gym to be your best option. Equipment like treadmills or stair-climbing machines are some of the most popular pieces of equipment and thus have a wide variety of machines that will help you find one best tailored to your circumstances. Alternatively, it’s worth checking out an elliptical store as they’re fantastic for a full-body workout and thus faster at burning calories.
While your main pursuit is fat loss, why not exchange it for a bit of muscle at the same time? While not as conducive to weight loss as cardio exercise, strength training has shown to increase your metabolism for up to 38 hours after you finish your workout. With an increased metabolism, your body will continue to burn more calories even when you’re not working out as your body uses those calories to build and repair your muscles.
You don’t need to jump straight to deadlifting barbells, however. For beginners, we recommend they either make use of bodyweight exercises—workouts that use your own body weight as resistance—or make use of equipment like dumbbells to work your way up towards heavier weights. Dumbbells are also fantastic because they’re so versatile that they are able to provide effective strength training on their own or used as a supplement for other exercises to make them more challenging and thus more effective.
If you really want to challenge yourself then high-intensity interval training, or HIIT, will not only provide that but will also reward your efforts with greater results. HIIT workouts involve performing quick, intensive bursts of exercise with very short recovery periods in between them. This method keeps your heart rate up and really pushes multiple parts of your body, leading to a very effective fat-burning workout. While far more intense, this is still one of the simple and effective ways to burn fat because the exercises aren’t anything you haven’t done before.
An example of a HIIT workout routine would be doing a series of bodyweight exercises like push-ups, squats, butt kicks, tricep dips, and side lunges. You’d do each exercise for ~20+ seconds, one after the other, and then take a 10-second rest in between doing at least 3 rounds.
While exercise is important for burning fat, it’s only half of the process. The other half is controlling your diet so that you’re ensuring you’re burning more calories than you’re consuming. You also want a diet that will benefit and fuel you so that you can perform your exercises effectively.
First, you want to know what nutrients you need. A high-protein diet is ideal because the protein will reduce your appetite by making you feel fuller after each meal, preventing the temptation of snacking or overeating, in addition to burning more fat. Furthermore, protein is a crucial component of muscle gain if you’re also participating in strength training, as it will contribute to growing your muscles and repairing the fibers.
Next is to find more healthy fats for your diet. While this may sound like the opposite of what you want, the right fats take a while to digest and thus also help you reduce feelings of hunger and instead feel fuller and more satisfied with your meals. Trans fats, on the other hand, are the unhealthy fats you want to avoid. They’ll be what packs on the pounds and causes belly fat to occur.
As for beverages, cutting back on alcoholic and sugary drinks is a must for getting rid of fat. You don’t have to quit cold turkey, so feel free to enjoy a drink now and again; but making the effort to reduce how much you drink helps a lot because of how high in calories alcohol is. In general, it’s much easier to accidentally drink your weight in calories than to eat, so just try to be mindful.
Going to bed earlier or setting your alarm a little bit later may be key for your weight loss. When your body isn’t getting enough sleep, you’ll feel sluggish and fatigued—which obviously kills your motivation to exercise—but your body will try to make up for that loss of rest by increasing your appetite, which will encourage you to eat more to get that energy. This increases the likelihood of obesity and will make it more difficult for you to adjust your diet or keep the fat you burned off from coming back.
Ideally, the general consensus is that seven hours of sleep is ideal for fully resting your body. Less will leave you tired and apathetic, while sleeping too much more than seven hours will leave you feeling groggy and more sleepy than when you went to bed.
Good news for coffee lovers—you don’t have to give it up. Caffeine is the primary ingredient of every fat-burning supplement on the market because it acts a stimulant for your central nervous system. This stimulation boosts both your metabolism and the breakdown of fatty acids. Additionally, caffeine suppresses hunger, which is helpful for avoiding the temptation of snacking; but don’t try to use caffeine as a replacement for proper meals.
To get the most out of your morning coffee, don’t add sugar or cream to it. Either take it black or with a bit of milk to avoid extra calories that would contradict the benefits of the caffeine.
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