10 Tips to Achieve Your Fat Burning Goals
Execute these 10 fat burning workout and diet tips and feel the fat melt away!
1. Which kind of training boosts fat loss?
Endurance training, such as running, walking or swimming are the most effective. But more important than your choice of training is your workout plan.
If you’re a beginner, start with a 30-minutes workout plan.
If you’ve been training for a while, 30 to 45 minutes three times a week of workout should be your minimum.
While advanced level trainers should increase frequency at first, then duration and finally, intensity.
“To get rid of as many calories as possible, three to four hours a week [of training] is ideal. The work load should be dependent on the fitness level,” according to Dr. Ramin Vafa of the the Center for Performance Diagnostics of the German Sport University in Cologne.
2. Do I always need to train at 130 beats for effective fat burning?
You don’t lose much fat by going past your limits.
By simply walking, some people burn the most calories because that increases their energy consumption.
“However, the body primarily uses carbohydrates, so if you want to burn fat and get health benefits, you have to keep your pulse low, 130 beats per minute is just a guideline,” says Dr. Vafa.
3. I’m unable to go through half an hour at the most – does that really help with fat burning?
If you can only last 30 minutes after the first weeks of training, then the pace may not be right.
There could be a mini-effect but that doesn’t really boost fat burning.
You may try running instead so that you don’t go completely out of breath.
4. Is outdoor sports more effective in fat burning?
Training outdoors stimulates the immune system more and nature boosts calmness and concentration.
However, the oxygen in the gym is enough if you’re far from any green area.
5. Strength training or endurance sports—which is better?
Although they are both different types of training, they are both needed for a well-balanced system and an active metabolism.
With less repetitions and heavier weight, strength will increase.
While with endurance, lighter weight and more repetitions are effective.
6. What food to avoid if I want to increase my fat burning?
Avoid alcohol, processed foods and carbs. Banana and energy bars are ideal before training.
This is because the body will fall back on the carbohydrates in the blood instead of going to the fat storage.
7. Can I increase fat burning even when exercising hungry?
Absolutely yes. Sports before breakfast provides a high fat turnover.
So don’t eat two hours before training.
8. What can I eat post-workout?
After working out, avoid eating carbohydrates and drinking alcohol. The body is still burning fat even after training.
Increase your protein intake by eating broccoli, spinach, fish, nuts and cottage cheese instead of going for bread and pasta.
| Related: 9 Post Workout Recovery Tips
9. How do I get rid of bacon?
Who doesn’t love good ‘ol bacon?
Unfortunately, everybody does. And even more unfortunate, it’s very hard to get rid of.
The key is to balance it out with other healthy foods.
Fat is distributed throughout the body.
If there is too much sugar, white flour and junk food in your body, this will increase blood lipid levels.
10. What are “healthy” or “good” fats?
Our body requires essential fatty acids.
These may not be produced by the body but there are many food and vitamin supplements you can take.
For example, the essential linoleic acid and alpha-linolenic acid are already contained in one tablespoon of grapeseed oil and can be taken daily.
Also, according to a study, omega-3 fatty acids support fat burning. Omega-3 fatty acids are commonly found in olive oil, organic dairy products, walnuts, flaxseed and oily fish.