Tested Methods – What is the Best Training for Burning Fat?
Here’s something you need to know about burning fat: it’s never going to be easy. In fact, it will take weeks, months, or even years to lose that weight you gained for the past years. Even if a particular routine or diet promises to make you lose weight within a week or less, you still need to work hard for it in order to see results because fats don’t magically go away. Don’t even get started with discipline and commitment because you will need these two if you are serious about burning fat.
Here’s the question: how can you burn fat? The truth is there are many ways to do this. Whatever people will tell you, it will always come down to this: diet and exercise. These two work hand-in-hand, otherwise, you will end up losing weight and gaining it back, and losing it again – a cycle you don’t want to be in.
How exactly can you burn fat? Here’s what we know.
1. What to Eat before Burn Fat Training
First things first. Pre-workout nutrition is important if you want to make the most out of burn fat training and lose weight. In fact, what you eat before workout could influence how your body will perform and recover after your burn fat training session. This is because good nutrition could help maximize your performance during burn fat training and at the same time, minimize muscle damage.
Here are the three crucial macronutrients for burn fat training:
- Carbs – The glucose from carbs is used by your muscles for fuel during training. If you prefer short- and high-intensity exercises, the muscle and liver stores of glycogen will be the main source of energy. This explains why carb loading is recommended to maximize glycogen stores since muscles’ glycogen stores are usually limited.
- Fat – Let’s say you prefer low- or moderate-intensity but longer exercise sessions, which is fine. Instead of carbs, fat is recommended as your main source of fuel because it helps build endurance during your workout.
- Protein – Do you want to boost your burn fat training and athletic performance? Then eat protein. Doing so increases muscle protein synthesis, improves muscle recovery, boost muscle performance, and leads to better muscle growth.
It is imperative that you eat these three macronutrients two to three hours before your scheduled burn fat training. If you can’t wait that long, then go for easy to digest foods 45 minutes to one hour before you exercise to prevent any stomach discomfort.
What should you eat then? Here’s what:
- Whole grain cereals with skim or low-fat milk
- Whole wheat toast with avocado spread or natural almond butter
- Low-fat, fat-free, or Greek yogurt
- Oatmeal with fresh berries and nut butter
- Egg, although stay away from the hard-boiled version
- Any form of lean protein plus brown rice
- Fruit such as banana, apple, orange, grapes, or mixed berries
- Roasted vegetables
- Healthy fats like nuts, seeds, and olives
Hydration is also crucial, so make sure you drink a lot to improve fluid balance before your burn fat training session.
2. What Not to Eat before Your Burn Fat Training
Now that you know what to eat before burn fat training to lose weight, it’s time to say hello to foods you need to avoid during exercise.
- Alcohol – Save this during happy hour. Alcohol comes with diuretic properties, thereby dehydrating and suppressing fat oxidation. This will make it harder for you to lose weight and achieve your body goals.
- Beans – This food is rich in raffinose, an indigestible carbohydrate that makes it harder for your stomach to burn. This leads to stomach upset, gas, and bloating. By beans, this includes hummus as well.
- Dairy Products – Unfortunately, loading on lactose-heavy dairy products before workout leads to intestinal cramping.
- Cruciferous Vegetables – Brussels sprouts, broccoli, cabbage, and bok choy may be good for the body and helps you lose weight, but they are not for burn fat training. In fact, the sulfur-containing compounds in this kind of veggies could cause gas in some people, which is something you don’t want to deal with during your workout.
- Carbonated Drinks – Drinking this kind of drink could cause your stomach to expand with gas. This leads to discomfort, flatulence, and indigestion, which you don’t need during workout. Eliminating this could help you lose weight as well.
- Fried and Fatty Food – Greasy fried food contains saturated fat that makes it harder for your stomach to digest; hence stay in your digestive system longer. Eating this before burn fat training could also lead to cramping and bloating.
- Fruit Juice – It helps you lose weight and is packed with a lot of essential nutrients, but fruit juice contains high concentration of sugar, which is not ideal pre-workout. The lack of fiber content makes you get tired easily as well.
- Protein Bars – Sorry to crush your hear, but protein bars are not exactly as healthy as you might think. It’s like eating a candy bar, but worse, because it has too little protein and too much sugar. You have to commend their marketing though, because it made people believe that protein bars are healthy.
- Sugary Foods – Three words: high fat content. As much as you love munching them after meals, sugary foods are big no-no during workout because it gives your body too much fat – and you don’t need too much during exercise. Don’t even think about grabbing that flavored water because it is sugar disguised in different colors as well.
- Spicy Food – A bowl of pad Thai sounds inviting, but spicy food stimulates your digestive system and leads to heartburn – a scenario you must avoid during your burn fat training.
3. The Best Burn Fat Training Exercises You Should Include in Your Routine
They say that in order to lose weight, you need two things to come together: proper diet and regular exercise. That’s true. Although you can choose what to prioritize between the two, losing and maintaining that weight will become more sustainable.
Now that you know what type of foods you should and should not eat, it’s time to say hello to burn fat training that should be part of your exercise routine:
- Walking – Among the aerobic exercises to help you lose weight, walking is the least effective. Still, this doesn’t mean you shouldn’t do it. It’s just that the intensity is lower, which means you only burn fewer calories. Nonetheless, you can still do walking as a precursor to higher intensity activities and to help you recover after burn fat training.
- Running – Compared to walking, running is a higher impact burn fat training routine that allows you to lose weight and improve your overall fitness level. The good thing about running is that it doesn’t cross anaerobic threshold that will burn carbohydrates as your primary source of fuel. Plus, it increases your metabolic rate for up to 24 hours.
- Cycling – Let’s say you want a high intensity burn fat training workout but you want to minimize possible injuries. In that case, cycling can be a good bet to aid you to lose weight. It is an effective way to burn body fat while making sure that you improve your athletic and fitness performance.
- Swimming – This may be a low impact exercise, but swimming is one of the effective burn fat training techniques out there. In fact, it helps you burn around 600 calories per hour, thereby helping in fat loss. If you prefer swimming, then don’t just stick to freestyle. Consider other techniques like breaststroke and butterfly to emphasize various muscle groups.
- Rowing – There are two reasons why rowing should be part of your burn fat training: first, it is a total body workout because it works with all the main muscles in the body; and second, it is a high intensity exercise that burns excess body fat. How can you say no to that?
- Jump Rope – Did you know that this burn fat training could help you lose more than 1,000 calories per hour? It doesn’t end there. Since it is a high impact activity, it could also work other muscle groups to add definition to your body, especially shoulders and calves. You get to boost your stamina, strength, and speed as well.
- HIIT – HIIT stands for High Intensity Interval Training, which from the name itself, you can say that it could really help you burn fat. Compared to traditional cardio methods like running and cycling, HIIT is a combination of high intensity aerobic work and high intensity component to help you achieve a maximum fat burning effect. This could also increase your metabolic rate for more than 24 hours after training because fat burning hormones like epinephrine are released while insulin levels are suppressed. Doing HIIT will also prevent your body from going into a “steady state” that could compromise or slow down the fat-burning effects of a particular activity.
- Strength Training – Exercises such as pushup, lunges, squats, and lifting weights are all effective in burning fat and eventually helping you lose weight. Strength training routines target various muscle groups that aid in kicking excess fat in your body.
With these fat burning training routines, which one are you most inclined in trying first?
4. Burn Fat sans Training: Is it possible?
Fitness advocates will say that burn fat training exercises and proper diet go together to help you lose weight. In fact, one cannot exist without the other. What if you prefer doing one activity first instead of both – does that mean you cannot lose weight?
To be specific, can you lose weight without doing burn fat training exercises?
The answer is yes, you can, but there are qualifications.
Ideally, workout and diet must go together to make the effects more sustainable. Nonetheless, it is still possible to burn fat without training as long as you make certain changes in your lifestyle.
These tweaks include:
- Cut out sugar in your diet.
- Drink at least eight glasses of water everyday.
- Reduce your intake of refined carbohydrates like white rice and white bread.
- Sleep for seven to eight hours every night.
- Minimize snacking.
- Move as much as you can, an activity called non-exercise activity thermogenesis or NEAT.
- Skip the elevator and use the stairs instead.
- Drink green tea, which helps burn more calories and increase fat oxidation.
- Monitor your food’s portion sizes.
- Do not give in to fad diets.
5. Fat Burning Foods You Should Eat
We got good news for you: there are foods that are naturally designed to burn fat to help you lose weight. These foods include:
- Apple Cider Vinegar – The nutritional benefits of ACV is unparalleled. When it comes to weight loss department, this one won’t back down as well. It helps reduce sugar cravings and works as a natural detoxifier to balance your stomach’s pH level. Take it easy on your intake though, because apple cider vinegar is highly acidic.
- Cayenne Pepper – This one contains capsaicin, a type of compound that boost your body’s ability to convert food into energy,
- Chia Seeds – A list of nutritional powerhouse foods will never be complete without chia seeds in it. It slows your body’s digestion, thereby reducing sugar cravings and hunger pangs. Chia seeds are also great pre-workout food because it gives you more energy and boosts your endurance.
- Coconut Oil – If you are looking for the healthiest and most natural fat to eat, then coconut oil deserves the crown. It decreases both body weight and body fat while making sure that your thyroid runs smoothly and properly.
- Grapefruit – This citrus fruit contains enzymes that break down sugar, thereby boosting your metabolism and eventually help you lose weight.
- Green Leafy Veggies – It turns out that green leafy vegetables ensure that your muscles function properly to be able to burn calories, especially after burn fat training.
- Salmon – The equation is simple: protein builds muscle and more muscle means more fat burning. Apparently, it’s not just any other protein. It should be lean and healthy one – and salmon could be the perfect candidate. The omega-3 fatty acid content helps burn fat and block fat storage to aid in weight loss. It minimizes food cravings as well.
Are you ready to burn fat inside your body?