5 tips for Guaranteed FAT BURN!
Updated: Dec 1, 2021
Fat burning is an impossible goal for some. With so many scam products, bogus techniques, and unscientific advice coming from all directions, fat loss as a subject becomes more confusing. In the quest for reducing weight and burning fat, some end up burning muscle rather than burning fat, while others are marginally successful at reducing fat. Post some successful fat burn, an equal amount or even more fat gets accumulated in several cases. However, fat loss and weight loss are effortless if we understand the science of fat loss. So, let us look at the top 5 tips for Guaranteed Fat Burn.
Note: All five tips for a guaranteed fat burn are scientifically accurate and do not contain opinionated thoughts.
#1 Start INTERMITTENT FASTING:
Evolution has blessed us with the power to sustain through extended periods of fasting. Unfortunately, in our daily life, we do precisely the opposite. We eat too much and too often, and our bodies cannot handle excess food that comes very often, leading to insulin spikes and fat storage. Excess glucose converts to adipose tissue or fat. Insulin spikes are associated not only with obesity but also with other lifestyle-related diseases like diabetes, heart trouble, fatty liver, etc. Intermittent fasting is a pattern of eating that gives us an idea of when to eat. We may start with restricting eating to an 8-to-10-hour window during which we fit in 2 to 3 meals. Once we are comfortable with this eating pattern, we may try cutting on the number of meals and eventually graduating to eating one meal a day and progress to complete fasting every alternate day. Intermittent fasting is the easiest method for fat burning and weight loss and makes it to the first position of the top 5 tips for guaranteed fat burn.
#2 Follow the KETOGENIC DIET
The ketogenic diet has gained popularity in recent years. It is a diet of high fat, moderate protein, and low carbohydrates. It forces our body to burn body fat for fuel. Since there is little carbohydrate in the diet, the liver converts fat to fatty acids and ketone bodies. By shifting to ketosis, the body starts functioning on ketones rather than glucose. Please note that for a ketogenic diet to be successful, fat and protein should be coming from animal sources like poultry, seafood, dairy (excluding products containing high lactose), and meat. However, we can consume a few low carbohydrate fruits like avocado, raspberries, blackberries, strawberries, kiwi, etc., and vegetables like cabbage, broccoli, celery, cauliflower, spinach, cucumber, olives, etc. in moderation. Being the healthiest diet that helps us burn fat and reduce weight, and makes us stronger, the ketogenic diet makes it to the second position of the top 5 tips for guaranteed fat burn.
#3 Cut down on CARBOHYDRATES:
Our bodies are not compatible with a high carbohydrate diet. Excess carbohydrates get stored as fat. If we cut down on carbohydrates and sugar, insulin release will reduce. In the absence of excess carbohydrates, the body will not accumulate more body fat. If we cut carbohydrates to the bare minimum, the body will start burning body fat for fuel. As many foods contain hidden carbs, cutting down on carbohydrates is not easy. Understanding ingredient science and nutritional information is the only way to know if we consume hidden carbs/ sugar. Thus, cutting down on carbohydrates makes it to the third position of the top 5 tips for guaranteed fat burn.
#4 Follow & give Equal Importance to all the 5 COMPONENTS OF FITNESS:
The following five components of fitness are equally important:
Muscular Endurance: The ability of a skeletal muscle or a group of skeletal muscles to continuously contract at sub-maximal levels for an extended period.
Cardiovascular Endurance: The ability of the cardiovascular system and respiratory system to transport oxygenated blood to the working skeletal muscles for an extended length of time without fatiguing.
Musculoskeletal Strength: The combined strength of muscles, bones, tendons, and ligaments makes up this component. It includes muscular power, which is the ability of a skeletal muscle or a group of skeletal muscles to perform against a load or resistance in each time frame.
Ideal Body Composition: It is the ability of the body to maintain an ideal ratio of adipose tissue (fat) to lean body mass. A male has an ideal body composition if no more than 15% of his overall body weight comprises adipose tissue. A female has an ideal body composition if no more than 20% of her total body weight is adipose tissue.
Body Flexibility: It is the ability of the body to sustain a complete range of motion around joints. Stretching and maintaining muscle elasticity ensures body flexibility.
The five components of fitness should form the base of our training regime. Plan the exercise routine, giving equal importance to all five elements. For example, combine weight training (musculoskeletal strength) with cardio (cardiovascular endurance & muscular endurance) exercises like jogging, cycling, swimming, etc. Have a nutritious diet (ideal body composition) and include stretching (body flexibility) as part of your routine. Giving equal importance to all five components of fitness makes it to the fourth position of the top 5 tips for guaranteed fat burn.
#5 Practice HIGH INTENSITY INTERVAL TRAINING or HIIT:
HIIT or High Intensity Interval Training is a method of cardiovascular training involving short bursts of intense anaerobic exercises with even shorter recovery periods. It helps keep the heart rate elevated and burn more calories in a brief time compared to other forms of cardio exercises.
For example, we can alternate between jogging and sprinting or combine activities like pushups with squats and burpees. HIIT makes it to the fifth position of the top 5 tips for guaranteed fat burn.
We hope the article helped in understanding the top 5 tips for guaranteed fat burn.
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