5 Efficient Ways to Burn Fat Faster
By Samantha Clayton, AFAA, ISSA – Senior Director, Worldwide Sports Performance & Fitness
Today, I want to share some great ways you can help your body become a better fat burning machine. So often in our busy lives, we want to hear about the quick fixes or shortcuts to achieving our health and fitness goals. But sometimes taking a little extra time and planning your fitness routine in advance can get you better results and help you burn fat faster.
As a speed-based athlete, I was never a fan of any type of endurance style training. The idea of walking or running for more than 60 minutes sounded like torture. After having my children, however, I realized that the occasional extended workout had great benefits. It was not only great for my waistline, it was also great for my mind. Now I can honestly say that I look forward to my longer training days. I have my music playlist ready, and I truly enjoy my alone time running on the long trails. My cardiovascular fitness level has dramatically improved since Iâ€™ve started my endurance training, and I feel the benefits in my shorter sessions, too.
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 to add a few of my tips into your week.
Make Time for Endurance Training
Try to make time for long cardio workout sessions 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 to push 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 Training
I am a huge fan of interval 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 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 in the 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 youâ€™ll 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 bodyâ€™s muscle glycogen.
Get Some Rest
During rest, your body adapts to the demands that you place on it. If youâ€™re working hard five days a week, using two days to allow your body to recover and regenerate is a good idea.
There are so many ways that you can push your body to adapt and improve. I feel that being balanced with your exercise routine and your personal nutrition is the perfect plan to become a more efficient calorie and fat burner in the long term. Consistency is one of the keys to success, so dedicate five days of the week to being active and exercising. If five days a week isnâ€™t possible because you have a busy schedule or youâ€™re new to fitness, remember my favorite saying: â€œDoing something will always get you better results than doing nothing at all!â€�