To burn fat you must be in a calorie deficit simple right? This deficit is accomplished by reducing the number of calories you eat each day or increasing your energy expenditure through exercise. To burn fat fast a combination of both is best.
What’s important to keep in mind with your fat burning diets and workouts is that you must make certain adjustments to make sure you are actually burning fat and not lean muscle.
* Mistake #1 - Losing Muscle And Fat *
This is a common problem, rather than getting leaner, you can lose a combination of both muscle and fat. In order to stop this and just burn fat, increase your protein intake, Reduce your modified carbohyrate intake, Stick to fruits, vegetables, and raw nuts for carbs limit your cardio workouts and keep your weight training heavy.
Doing light weight, high rep workouts are the primary reason why you lose lean muscle.
Keep in mind that a good rate for fat loss is about one to two pounds a week. More than that and there is a good chance that you’re losing muscle.
* Fat Burning Fact *
In order to burn one pound of fat, you have to create a total caloric deficit of 3,500 calories. The normal approach is to aim for 500 calories a day so that you total the 3,500 calories over the course of one week.
* Mistake #2 - Not Changing Your Workouts *
I'm a big beleiver in variety in my workouts. The human body has a great defense mechanism against change. Stick with the same workouts(exercises, sets and reps, tempo, weight etc.) and your body will quickly adapt and you will stop burning fat and adding lean muscle.
By changing your workouts, doesn't happen. Change your exercises. Always strive to lift more weight. Use complexes doing one exercise right after the other as an example: Do a set of Bench Presses then go straight into a set of Bent over Rows. Rest and repeat. Use timed sets. Set a timer for say 15 minutes, using the example I just gave you see how many reps you can do in the 15 minutes next workout try to top it.
* Mistake #3 - Not Using Weight Training *
When it comes to fat burning all too often the advice is marathon treadmill workouts or overdone aerobics classes. With this approach you are really cutting your fat loss efforts short.
Weight training Increases Your Metabolism
Weight training has been proven to give a long lasting boost to your metabolism long after your workout is over. Weight training will help you maintain your total amount of lean muscle, creating a permanent increase in metabolism.
Muscle burns calories at a higher rate. So by having more lean muscle your metabolism will be working at a higher rate even at rest.
Cardio training will only cause a short rise in your metabolic rate for an hour or two after your workout, taking away from the overall calorie-burning benefits compared with resistance training.
* Mistake #4 Low Intensity Cardio Workouts *
Use high intensity Interval training, a higher heart rate burns more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity workout.
Think Interval Training, using sprints as an example, sprint for one minute and then walk or jog for two are best for burning fat.
Combining high-intensity sprints (anaerobic) for 1 minute with walking or jogging for 2 minutes also boosts your metabolism long after the workout is done, so you're still burning fat and calories hours after your workout is over.
There are alot of subtle changes that can make a big difference in getting to your health and fitness goals. If you think about and are aware of what you are eating on a daily basis I would bet making some healthy substitutions you could easily lose 500 calories a day. When it comes to diet it is Never about skipping meals it is about making healthier choices.
With your workouts always use heavy weight (what is heavy to you), use compound exercises(squats, deadlifts, clean & press, dips, rows etc.) this is where you get the best results in lean muscle gains and fat burning. Always workout with intensity. Keep your muscle building and fat burning workouts short. If you are using compound exercises you can work your whole body in 3-5 exercises.
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