Fat Burning Workouts

Fat burning workouts are great way to get rid of extra calories and shed more weight.  Here are 8 tips to help you burn more fat.

Tip #1  Choose fat burning workouts that have fat burning exercises combined with high intensity interval training.

HIIT Treadmill Workout

HIIT Treadmill Workout

High intensity interval training is a great way to rev up your metabolism.  High intensity interval training uses intervals of high and medium intensity exercises so your muscles demand more oxygen, which in turn burns more calories.  This helps you build more lean muscles, preserve muscle mass, and burn more calories during your workout and keep burning calories long after you’ve worked out.  Basically your body continues burning more calories throughout the day doing high intensity interval training.  You can burn more calories and fat than other cardio exercises by putting the body into after burn where it requires more oxygen which means it needs more calories to recover.

Tip #2 Workout longer by listening to music. Make your fat burning workouts fun by listening to music that you enjoy to make your workouts easier and keep you motivated to workout longer.  Listening to upbeat music is key to helping you keep up the intensity and pace.  This in turn will help your body burn more calories than if you didn’t listen to music.

Tip #3 Incorporate muscle and strength training. When you lift weights, your body builds lean muscle which burns more fat.  Building muscle also allows you to do more repetitions which also helps burn even more calories.  Strength training a just a couple times a week will let your body reverse half the metabolism slowdown that comes naturally with getting older.

Tip #4 Get some rest   Getting enough sleep is essential in your body’s ability to burn fat.  Not getting enough sleep can deprive your body and affect it’s ability to function at it’s best. This can hinder you from burning fat.

Tip #5 Adjust the carbs in your diet.

Tip #6 Keep a food diary or journal. Log your workouts.

Tip #7 Increase your protein intake. There are several ways through which protein may aid the body in burning fat more effectively.

One way Protein burns fat is through the stimulation of glucagon.

Protein stimulates glucagon release from the pancreas and glucagon is insulin’s antagonist hormone. By keeping insulin production low, the body can utilize fat as a source of energy more effectively.

Another Way Protein aids the body in burning more fat is it stimulates growth hormone release

Protein stimulates this hormone release from the pituitary. It is one of the body’s most powerful lipolytic (fat-burning) and anabolic (tissue-building) hormones.

By promoting gains in lean muscle, growth hormone can indirectly encourage fat loss. Protein acts directly on the fat cells stimulating  the release of fatty acids  into the blood stream.  Amino acids make up proteins and a particular amino acid called glutamine is known for its ability to increase growth hormone release in the body, which in turn promotes greater fat burning. It may be even more beneficial to consume a protein shake with added glutamine for lunch or dinner.

By promoting gains in lean muscle, growth hormone may indirectly promote fat loss. It also acts directly on the fat cells (lipocytes) and stimulates the release of fatty acids and glycerol into the blood stream.

A third way proteins helps burn more fat is by increasing metabolism.  Proteins cost a lot of energy to metabolize. The liver must take them apart and reassemble them so that they can be used elsewhere in the body. Therefore, a high-protein meal, especially at breakfast, can increase your metabolic rate by 30 percent for as long as 12 hours at a time, which can be the equivalent of a three- to five-mile jog.

And still a fourth way protein aids in fat burning is by suppressing your appetite.

From these four mechanisms it is easy to see why protein can help promote greater fat burning in your body. Making an effort to add a small portion of protein, from a variety of different sources to each of your meals, you can make a massive difference in helping your body burn fat much faster.

Tip #8 Eat smaller portions more frequently. Instead of eating only 2 more meals during the day like lunch and supper, eat four to five more small mini-meals two to three hours apart during the day.  By eating these mini-meals you’ll be giving your body just the right amount to keep your metabolism burning calories all through the day. You can actually shut down your metabolism by eating big lunches and dinners. It ‘s better to eat mini meals and keep your metabolism going all day.

Tip #9 Workout in the morning. Working out in the morning can help you burn three times more fat than working out any other time of the day.  When you exercise on an empty stomach before you have  eaten breakfast than this forces the body to use energy from fat stored in your body.  Working out in the morning also keeps your metabolism up throughout the day for up to 24 hours allowing you to burn even more fat and lose more weight. You’ll also want to maintain a low fat diet and good training routine.