There is little more frustrating in this life than an inability to shave pounds off despite working hard to do so. You work out. You eat well. But something hasn’t changed, you’re stagnant, and the fat burning process is nowhere to be seen. One thing is for sure, as you begin to age it’ll definitely become more challenging. There are physical changes we undergo and habits we pick up and these undermine any strategies we undertake. There are several ways you can target fat to burn. These will help you turn the tide against stubborn weight. More importantly, these are tips you can apply to create a fat-burning lifestyle.
Start adding muscle
The fastest way to burn fat is by building muscle. The fastest way to do that is by lifting weights. Aim to work this into your plan three times a week. Regularly weight training can boost your metabolic rate. It’s still important to do cardio, but if you want to gain muscle and burn fat – you have to lift.
If you’re already strength training, then all hope is not lost. You can boost your muscle gain and fat burning by taking shorter rests between rests. This will help you burn more calories. So, instead of the typical 90 seconds, shorten it to 30.
It’s also important to choose exercises that will work a variety of muscles and joints. Squats and chest presses engage more muscles so, they’re going to help you burn more calories.
You can keep your metabolism high by eating smaller meals, and more of them. Spreading your calories will help you effectively manage blood sugar levels.
Push yourself when you level off
We have all been there – that first 10 (or even 20) pounds drop off fast. Then you start to level off. This is normal. And this is good as there’s less of your body, which simply means your body structure has less work to do. This means you’re producing smaller calorie burns with workouts. This is something you can overcome.
The simplest way to overcome the challenge when you level off is to get your heart rate up. Focus on your pulse when you’re working out. You can accomplish this by changing-up your exercise and work out routines. As tempting as it is to stick with the routine that worked for you, it’s important that you mix it up as often as possible.
Continue to burn fat
For some reason, it seems as though when we kick-start a new exercise routine, we become less active. We decrease our daily activities and move less because we think the exercise routine we adopt is enough. Those “down” periods are still opportunities to burn calories. Go walk, stand instead of sit, let yourself get fidgety and take a hike.
There are simple ways to ensure you’re more active. Track your steps outside of exercise. You should know your normal step routine. If you don’t maintain that daily then your ability to burn fat is going to take a hit. If you normally take 5,000 steps when you don’t exercise, then you need to walk 5,000 steps when you do exercise.
Hunger hormones
Often, we overeat thinking we can afford to do so because we’re burning more calories. Unfortunately, that’s not how it works. You can manage this.
The best way to beat hunger hormones is to snack shortly before working out. When you exercise on an empty stomach it lowers your blood sugar. This can increase your appetite, which can lead to overeating after your work out. Have something light around half an hour before you exercise – a banana or four ounces of yogurt is the perfect option.
When it comes to meals, you should jot down ideas and thoughts in your food diary. Don’t make the mistake of waiting until you’ve finished your meal to record it, Get a start on it first. You’re more likely to stick to it that way.