Best Fat Burning Exercises
When starting your weight loss journey you have to be prepared to get out of your comfort zone. An effective routine is going to involve changes both in your nutrition and how you workout. The hardest changes are going to be in the kitchen. To lose weight you will have to eat fewer calories than your body burns each day. It seems simple enough. What’s not so easy is actually doing it. But apps such as My FitnessPal can help you stay on track. In addition to how you eat, how you train will need to reflect your goals. So lets get into some of the best fat burning exercises.
There are a ton of different workout splits that offered on the web. Sadly when it comes to weight loss you can’t “spot train”, meaning you can’t target where you burn fat. So to combat that we have to include the right combination of cardio training and strength-building exercises to burn fat and turn it into muscle. So what type of the best fat burning exercises should you be doing?
The Workout Breakdown
For cardio the general rule of thumb is to find something you enjoy ( or tolerate the most) and stick with it. So whether that be on the stationary bike at your gym or a jog at your local park. Obviously there are some cardio exercises that burn more calories than others, in the long run its easier to find something you like so you can stick to it. Consistency is key.
Example cardio exercises:
- Walking (Burns 300-400 Calories Per Hour)
- Running (Burns Around 600 Calories Per Hour)
- Cycling (Burns Around 600 Calories Per Hour)
- Swimming (Burns Around 600 Calories Per Hour)
- Jumping Rope (Burns Over 1000 Calories Per Hour)
Now although some of these exercises don’t burn as much as calories as the other on average, there is another thing you can do on top of them which will increase the amount of fat that is burned, HIIT. HIIT (High Intensity Interval Training) combines both high intensity aerobic work with a very high intensity component to provide a maximal fat burning effect. How does HIIT work? Start working at a moderate to high intensity pace for two minutes. Quickly change the intensity so that work rate is increased significantly for 30 seconds to one minute, during this time you want to be going all out. Repeat this process for up to 30 minutes. Contrary to popular belief, you do not need to use light weights/high reps just because you are trying to lose weight. It is true that initially cardio burns more calories than weight lifting. However the effects of weight lifting are long lasting and you will continue burning calories in the recovery phase so that the amount of calories expended is significant overall.
Things to consider:
- Leave one day of rest. Always have at least 1 day of rest. If you’re working all week then you could start over-training. Even the pros in many sports take a day off at the end of the week to rest and recover.
- Attempt doing cardio after your lifting session. This allows you to use your glycogen stores to fuel your weight training. Once your glycogen stores are depleted, cardio will tap into your stored fat for energy.