How to Burn More Fat | Living North

How to Burn More Fat

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Living North’s health columnist Chris Matthews tells us how to burn more fat without working out for longer

Want to lower your body fat percentage? Tired of spending long hours in the gym? You don't have to. When it comes to exercise, more isn't always better. Take a look at these easy fat-burning exercises you can do without making your workout any longer.

Not all workouts are created equal. Tabata, for example, is five times more effective than steady-state cardio. On top of that, it takes just four minutes.

We all have friends who stick to their workouts and eat clean but don’t see the effects – don't be one of them! Try these fat-burning exercises to kick-start your metabolism and lose those pesky pounds.

HIIT the gym hard
Crossfitters, bodybuilders, and fitness models swear by HIIT for fat loss. This acronym stands for high-intensity interval training, a workout protocol that sends your metabolism into overdrive and, according to the Journal of Diabetes Research, HIIT is more effective for fat loss than traditional cardio. It burns massive amounts of calories during and after exercise while torching belly fat.

This training method only takes 10 to 20 minutes. All you need to do is to alternate between high-intensity exercise and low-intensity training or rest.

For example, you can sprint for 30 seconds, walk for another 30 seconds, and repeat. Another option is to incorporate HIIT into resistance training. Do push-ups or burpees for 30 seconds, rest for another 30 seconds and repeat.

Lift heavy for maximum fat burning

Heavy lifting isn't just for athletes. In fact, it's one of the best ways to get leaner, fitter, and healthier overall. The explanation is simple.

Strength training increases post-exercise oxygen consumption and fat oxidation. As a result, you'll continue to burn more calories for longer after finishing your workout.

Resistance exercises also promote lean muscle growth. More muscle equals a faster metabolism. Compound movements, such as deadlifts, push-ups, pull-ups, lunges, and squats are particularly effective. Make sure they account for at least 80 percent of your workout.

Add drop sets to your routine
Another way to maximise your fat-burning potential is to do drop sets, which involves performing one set with the heaviest weight you can lift until you reach muscle failure. Do another set right away, but use a lighter load, and complete three or four sets with no rest in between. This lifting technique depletes your glycogen stores and increases fat burning. It's less effective for hypertrophy, but promotes fat loss and keeps you lean.

Burn fat with plyometrics
Have you ever tried burpees, high knees, or plank jacks? These explosive bodyweight movements will turn up your metabolic furnace. Since they require no equipment, you can work out anywhere and, depending on your preferences, you can either swap cardio for plyometrics or perform them between sets. For example, you can do push-ups or jumping jacks after a set of squats. These exercises are a great choice for those days when you can't make it to the gym. They burn fat, preserve lean mass, and ignite your metabolism.

Get better results in less time
For maximum fat burning, use a mix of HIIT, resistance training and plyometrics. Incorporate full-body circuits into your routine as well. Work out at least four times a week and you’ll quickly reap the benefits. 

Chris Matthews
Founder & CEO
Alevere & Silverlink Clinics

Published in: June 2019

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