As a personal trainer and fitness expert, people naturally come to me for advice about common exercise trouble zones. One question that’s pretty universal (guys and gals, across the board): “How can I burn fat – and do it faster?”
“How to burn fat” is a fair question, but it seems like every expert has their own school of thought. And so I will share with you my thoughts since fat loss is my area of expertise.
According to some of the most prestigious gyms in the country, burning 0.5 percent of fat a week is aggressive. However, I’ve had many people drop up to 8 percent body fat in 6 weeks, and on average I have people lose 1.5 percent a week. I’ve also had people drop up to 15 lbs. in 3 weeks and on average 3 to 5 lbs a week for people that only need to lose 30 lbs. or less. Yet, sacrificing health is never an option.
So how do I get people to burn fat and lose weight at such an accelerated rate in a healthy way? Well, “Traditional Cardio” is not my go to.
How can I burn fat fast?
- High Intensity Training using both HIIT (High Intensity Interval Training) and P.A.C.E. (Progressively Accelerating Cardiopulmonary Exertion) is a great way to burn fat. Interval Training emphasizes on doing exercises as fast as possible in a given short period of time such as 10 to 30 seconds or even a minute as the most common means of time followed by a similar rest period. P.A.C.E. training uses a progressive method of light to moderate to higher intensity with every round, followed by a rest period of as long as it takes until breath or panting is calm and heart rate is too (until reaches about 30 beats above resting heart rate which is taken before beginning the exercises).
- Exercises that involve the entire body in all planes of motion without the use of machines is another one of my styles of training. And all the exercises can be modified according to each individual’s fitness level. It is rare I train anyone with machines, but it may depend on someone’s goals. All of the exercises I use involve the core such are push-ups ( a variety), squats, lunges, pull-ups ( a variety), burpees, planks, animalistic movements (those that mimic animals), Yoga poses, Pilates exercises, and athletic sports movements.
- Athletic Heavy Lifting is also another one of the things I choose to do with my students. Some of these movements include dead-lifts, squat thrusts, power cleans, snatches, sumo squats, stiff legged dead-lifts, and power clean and presses. Lifting heavy when using the entire body does not get you bulky, it gets you strong, lean and toned. The one thing I do emphasize on these particular movements is form and not loading too heavy of weight until form is mastered and your core is ready for it.
These three simple fixes can be put into play to revolutionize the results you’ll see from every workout.
And here is one more exercise fact to accelerate your metabolism:
Workout before breakfast! A 2012 British study found that the fat burning benefits of working out before breakfast are two-fold: more fat is burned during the workout and the amount of blood fats are lowered (think clogged arteries.) If you do this, make sure that you workout no more than 1 hour after waking up. However, if you feel faint or dizzy, stop.
Take your workout and shake it up with these simple tune-ups and you’ll see the fat fall off faster than you dared to dream possible. Boom! There you have it, so take this info and run with it fast- literally!