How to Burn FAT Effectively
The most frustrating thing is putting the TIME in at the gym or in practices, exercise classes, etc but not seeing RESULTS. We are most likely starting an exercise program so we can either lose weight & gain muscle, or for the already-lean, to replace the small amount of fat mass we have with muscle mass.
Here are some of there reasons you may not be achieving the results you want & how to get out of that plateau!
1. Variety = If you have a "routine" & you consistently do the same exercises on the same days, along with the same weight & the same amount of time (ew that's a lot of the word "same"), you WILL get stuck & probably want to go Insane ;) So mix it up DAILY & WEEKLY. Have days of high repetition/lighter weight & lower repetition/heavier weight. Have days of sprint intervals & days of longer endurance training. Mix up your workouts with supersets & continuously keep your body guessing!
2. High-Intensity Interval Training (HIIT): you may have heard of this type of training - but let's talk about how effective it is in burning FAT. Basically, this style of training means "better results in less time." How amazing does that sound? Cardio can be good - but as stated above, we need to MIX IT UP.
HIIT is a combination of hard, HARD work periods & then down time. So for example...sprint intervals at 20 seconds on, 40 seconds off. That 20 seconds is intense & you are going as hard as you can...then you back off for a bit. You can do this on a bike, elliptical, in the pool, on the track, stairs etc. These workouts only last about 15-20 minutes, but so much more effective than constant, slow pace for a long period of time.
3. Early Morning Cardio: Complete your aerobic or "cardio" sessions early in the morning or after weight lifting. Why? Because the idea is that early in the morning before you eat much food, or after a tough weight lifting session, your glycogen stores are depleted. This means, that rather than using carbohydrates for energy, your body is now going to take from fat stores. This is an idea that needs to be taken with care though, because some people may not have the ability to work out early in the morning without food or after resistance training sessions when they are already tired. Do what works for your body :)