Self-care is one of the most widely discussed topics among multiple generations. Whether it’s on social media, websites, blogs, or in print form, taking care of ourselves is no longer sitting on the backburner of thought.
The phrase self-care can take many forms, but one of the healthiest methods is the habit of working out. Taking care of our bodies is essential to living a full and productive life.
With this in mind, people scour the internet for the best workouts to meet their health goals, one of which is finding the best workouts to burn fat.
So let’s take an in-depth look at some of the most widely used methods, tips, and tricks to help our bodies burn fat and better our health.
Burning Fat Basics
Burning fat often feels like an uphill battle. Those who have attempted to lose body fat know it’s not as simple as some think.
The energy that our bodies use daily derives from the foods we eat. Our bodies require a healthy balance of nutrition to maintain a healthy metabolism.
In essence, the foods we eat become fuel for our lives.
There are many different things that affect the way one’s body burns fat. Here are some key facts that play into how our bodies burn excess fat.
Calories In vs. Calories Out:
There’s a straightforward philosophy when it comes to weight loss, and it’s a method that has proven successful over the decades. Burn more calories than you consume.
It almost seems too simple, yet even with this method, there are some disadvantages.
One of the disadvantages (or advantage’s depending on your point of view) being that it doesn’t matter what type of food you consume as long as your overall caloric intake is less than the amount you burn during your day.
This, through the process, leads to many people eating diets that are not balanced or hold little to no nutritional value.
You Must Get Up and Get Moving
As lovely as it would be to lay around all day binge-watching your favorite shows and eating your favorite comfort foods, it’s not a sustainable lifestyle. You must get up and get moving in order to burn calories.
But before you begin any type of workout routine or weight loss journey, it’s best to chat with your doctor to see what will work best for your particular level of health and physical abilities.
Best Workouts to Burn Fat
The best workouts do not have to take large amounts of time or be overly strenuous. There are many workouts perfect for those who have little time during the day.
Let’s take a look at some of the best workouts to help you burn fat.
HIIT- High-Intensity Interval Training
This type of workout is a widely popular option for those who are extremely pressed for time. The regime requires that you give everything you’ve got, 100 percent of your efforts, within a short amount of time.
This workout routine allows for rest periods that are still active yet not as full-on intense as the workout itself. Just as the name states, everything this program operates in intervals.
Most of these high-intensity interval training is paired with other cardio options to help speed up the process of fat burning.
MRT- Metabolic Resistance Training
This fat-burning method helps to maximize the way your body burns calories to increase your metabolic rate. By increasing your metabolic rate, not only will you burn a lot of calories during your workout, but you will also burn more calories while at rest.
Metabolic Resistance Training does not require a lot of room, so it’s easy to accomplish in a small apartment or an overly crowded gym.
A simple Google search will show varying circuit routines that do not take up a lot of time or space.
When used in conjunction with cardio, weight training is a great way to speed up your metabolism and help build lean muscle mass. By increasing your muscle mass, you are helping to boost your resting metabolic rate.
If you are new to working out or any type of weight training program, then you will want to start with only three days a week to begin.
This process helps you to burn more fat while at rest as opposed to other methods. One study showed that by consistently adding weight training to your routine for 24 weeks will increase your resting metabolic rate by up to 9 percent.
Yoga skyrocketed to popularity and has stayed there ever since. With endorsements from celebrities, yoga studios have popped up all over the nation.
Yoga has not always the go-to for weight loss, but in recent years many have found that you burn quite a lot of calories when doing yoga. This fact is especially true in classes that are more advanced or those that participate in the trend of hot yoga.
4 Fat Burning Myths
Over the decades, many repeat well-meaning advice that is nothing more than myths with no science to back up the data. Let’s take a quick look at three of these commonly held myths that people should be aware of.
1. Strength Training Isn't as Important as Cardio
For those that like to keep things fresh, continually focusing only on cardio can be exceptionally dull. Cardio is excellent and should be a part of every well-balanced workout regime—but not the entirety.
Ignoring this aspect of your workout routine would be a disservice to your overall health as recent studies show there are many benefits of strength training including but not limited to:
- Boosting Mood
- Lowers Risk of Type 2 Diabetes
- Prevents Heart Disease
- Helps fight dementia
2. Burning A Specific Amount of Calories Per Session
There is a common misconception that to have an effective workout; you have to burn a specific amount of calories per session. If you are a specific calorie-restrictive diet, there is some benefit to monitoring your sessions, but for the average person, there is no need to keep yourself bound to this idea.
3. Working Out on an Empty Stomach Burns More Fat
One of the most abused myths that can be quite dangerous is that you should work out on an empty stomach to burn more fat. You wouldn’t drive your vehicle without putting gas in it. The concept is the same for working out.
Trying to work out on an empty stomach can be harmful to you. Your muscles require a combination of healthy fats and carbohydrates to function correctly.
You should grab a quick pre-workout snack about 90 minutes before your session.
4. Spot Burning Fat
There is a myth going around the internet that you can control where you lose fat based on the workout you choose. This belief is categorically untrue.
Spot targeting will help you build muscle mass in those targeted areas. Having more muscle mass helps to burn more fat while at rest, so again, weight training is essential in your overall goals.
However, where you lose fat is based more on your genetics than anything else.
Schedule Your Sessions
When you start your work out sessions, there is one thing that applies to everyone, and that is consistency. For any program to work, you must stay consistent.
When you stay consistent with your exercise, your body becomes more efficient at dispersing oxygen throughout your body, and it helps better your circulation.
A recent study brought up an interesting point that shows working out in the morning may have a slight edge over an evening workout. The study says that by working out in the morning, you are burning stored fat.
The Importance Of Rest
In addition to proper diet and exercise is making sure you get adequate rest. Without rest, the risk of overworking your body increases significantly.
There are those who actively ignore resting. They intentionally overwork their body thinking that it’ll help speed up the process.
But by overworking your body, you can end up burning out, causing injury to your body, having inconsistent workouts, and doing more harm than good.
According to the National Library of Medicine, a poor sleep schedule (less than 7 hours) is linked to higher BMI and weight gain. It’s proven that a poor sleep schedule can increase your appetite.
To understand this, we need to look at the hunger hormones leptin and ghrelin. Ghrelin is the hormone that lets your brain know your stomach is empty and triggers your hunger. Leptin is a hormone that signals your body that you are full.
A recent study proves that when your body is not getting adequate rest, it produces up to 14.9% more ghrelin causing frequent bouts of hunger.
Have Realistic Expectations
When choosing the best workouts to burn fat, you always want to go into it with a practical mindset. Two essential things for any health goal are consistency and patience. Stay the course, and you will eventually end up where you want to be.
For other great articles on how you can live your best life, check out our website and let us know what you think.