Regular fat burning exercises when combined with healthy food choices, will help you reach your fat loss goal.
However, with so many exercises to choose from, choosing the right exercises for your fat burning training program can be daunting.
It turns out that the best approach is a combination of four different exercises: "balance is key." When you really want to improve your ability to get the most out of your workout to burn body and belly fat, incorporating all of these activities will be critical.
Fat burning exercises
Here are the best fat-burning exercises in descending order of calories burned (from highest to lowest):
1. Hiit workouts
High-intensity interval training (HIIT) tops the list of the best fat-burning exercises.
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| High-intensity interval training (HIIT) |
You'll get more done in a shorter time frame because high-intensity exercise will burn more calories before and after your workout.
Part of the reason HIIT exercise is effective for fat loss is that it increases your post-exercise oxygen consumption (EPOC), or the amount of oxygen your body takes in while your muscles and other tissues return to their pre-exercise state.
This process keeps calories burned once the workout is over.
The higher the intensity of the exercise, the more calories you burn after your workout.
According to a small study published in the February 2014 issue of Physiology, Nutrition, and Metabolism, men burned as many calories over a 24-hour period from a 20-minute HIIT training session as a 50-minute stationary cycling session.
Training example
Tabata is a popular and fast form of HIIT training.
To try it, do eight 20-second rounds of exercise at an all-out intensity, resting just 10 seconds between rounds. Choose an exercise that gets your heart rate up quickly (for example, sprints or sprints, kettlebell swings, squats, burpees).
However, while the hit is the best calorie-burning option, it also puts a lot of stress on the body.
To avoid injury and fatigue, limit HIIT sessions to two or three times a week.
2. Resistance training
Cardio may burn more calories during exercise than resistance exercise (running for 30 minutes at 6 miles per hour burns approximately 372 calories for a 155-pound person, while a vigorous weight session burns 223 calories), but resistance training builds muscle;
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| Resistance training |
These muscles then help you burn more calories at rest (known as your basal metabolic rate), and if your strength-training session is intense enough, you'll see your post-exercise oxygen consumption (EPOC) increase even greater.
Training example
Train for 2-4 strength training sessions per week.
In general, circuit-style strength training sessions (going directly from one exercise to the next with little or no rest in between) are likely to burn more calories than taking regular breaks, as well as pairing an upper-body workout with a lower-body workout. the body.
To save time, introduce a quick HIIT training session at the end of your strength workout 2-3 times per week.
3. Cardio exercises
Cardio exercises of low to medium intensity are very important for burning body fat.
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| Cardio exercises |
This is the best way to burn fat calories.
Hit and other intense forms of exercise burn carbohydrates (formally known as glycogen), while less intense exercises (such as walking, swimming, and jogging) primarily burn fat.
People think that calorie burn is one similar type but in fact there are different types of calorie burn, we don't always burn calories from the same energy sources, depending on the exercise.
Carb burning exercises are great, but fat burning exercises are generally less stressful for your body.
In fact, you may be able to do this type of cardio every day without the risk of overdoing it.
Incorporating more movement into your day is a great way to increase your overall calorie burn.
Plus, if you're new to exercise, or feel intimidated by more intense exercise, low to moderate intensity cardio can be a great way to get regular movement.
Training example
Make low-intensity to moderate-intensity (70%) cardio primarily your cardio.
Exercise options you can do include: walking, jogging, cycling, treadmill, swimming, and elliptical.
Measure your intensity according to your breathing patterns: If you're able to keep breathing in and out of your nose and say a sentence or two without too much difficulty, you're working at a low to moderate intensity.
4. Yoga and Pilates exercises
You may not easily associate mind-body exercises like yoga and Pilates with fat loss, but this type of activity is key to achieving balance and stress relief.
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| Yoga |
Stress often limits fat loss, from physical stress such as old injuries and lack of movement, to mental stress.
Whether you do yoga, pilates, or a combination of the two depends on your goals and preferences.
Overall, Pilates helps you build core strength and improve posture, spine, and coordination, while yoga helps improve flexibility and balance.
However, there are many different types of yoga, from active and fast to slow and focused on stretching.
In general, yoga and Pilates exercises can help relieve mental and physical stress, but the best form of mind-body exercise for you is one that you enjoy.
Training example
Like low to medium intensity cardio, you can do yoga and Pilates more often without too much stress.
At the very least, try to do yoga and/or Pilates at least once a week.
5. General activity
Don't think that you need to do a planned exercise to reap the weight loss benefits associated with movement.
Increasing your daily activity levels with simple adjustments (such as taking the stairs instead of the elevator, replacing long periods of sitting with brisk walking) can not only help you burn more calories throughout the day (helping you lose or maintain weight), but It can also offset the negative effects of a sedentary lifestyle.
According to research published in January 2015 in the Annals of Internal Medicine, a sedentary lifestyle is associated with increased health risks, including heart disease, cancer, type 2 diabetes, and death from any cause — even if you exercise.
However, these health risks are less pronounced at higher levels of physical activity.
Find ways to sneak physical activity into your day. Some options include:
Set your phone's alarm to go off at regular intervals while you're working or watching TV and getting up every time the alarm sounds.
Then walk around or do home exercises or bodyweight exercises (eg, push-ups, abdominal exercises and abdominal exercises such as crunches, squats, jumping jacks, and walking in place).
Go for a 20-minute walk after meals.
drink more water throughout the day; This encourages frequent trips to the bathroom.
Go to your co-worker's office instead of calling or emailing them.
Take extra trips like going shopping and buying groceries or going to the laundromat.
Conclusion
These were the best, most important and fastest exercises to burn fat in the body, abdomen and buttocks.
But remember that without a healthy and proper diet along with good exercise, you will not be able to reach your goal.
The secret is to keep going, so you must insist on reaching your goal with determination and not stop until you get what you want.
With continued practice of these exercises and a healthy and proper diet, you will get a toned, strong, attractive body, healthier and fitter.
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