There are so many ways that you can burn fat, lose weight and tone up. It just takes the willingness to break out of your comfort zone and try adding a few of my tips into your week.
Make time for endurance training
Try to make time for a long cardio workout session at least once a week. Running, walking or cycling at a comfortable pace for an extended period of time is a great way to ensure that your body is burning fat. Your body uses fat as its fuel source for the majority of your long workouts. Once you start pushing yourself and increase your intensity level, your body will tend to burn stored carbohydrate for energy. Try to stay at about a 6/10 intensity level. I believe that spending 60-90 minutes focusing on yourself each week is also healthy for your emotional well-being.
Do some interval based training
I am a huge fan of interval style training because of the post workout fat burning effects. During a high intensity interval workout, your body is using carbohydrate as a fuel source but the recovery process will burn fat. Interval style training takes less time than steady state training; and you can get incredible fat burning results from doing just a 30-minute workout. Try to train in this style two days per week.
Building lean muscle mass will help you to burn more calories even while resting. It takes more calories for your body to sustain lean muscle mass than it does to sustain fat, which means building muscle makes you a better fat burner long term. A strength-based workout also pushes your body to recover; therefore you get double the benefits, and will burn fat long after you leave the gym!
The fuel that you choose has a direct effect on the results you will get from your body. Focus on ensuring you have a good balance of carbohydrates, healthy fats and protein every day. Pay special attention to consuming protein within 30 minutes of your workout, especially on your long workout day. Also be sure that you have a small amount of carbohydrate after your workout to help restore your body’s muscle glycogen.
Get some rest
During rest, your body adapts to the demands that you place on it. If you’re working hard five days a week, using two days to allow your body to recover and regenerate is a good idea.
Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.