5 tips for guaranteed FAT BURN!
Updated: Nov 14, 2020
FAT BURNING seems to be an impossible goal for some. In the quest for reducing weight, some end up burning muscle rather than burning fat while others are marginally successful at reducing fat. In other cases, an equal amount of or sometimes even more fat is gained post some successful fat burn. Let us look at the top 5 scientifically proven ways to ensure maximum fat burn while preserving maximum muscle.
#1 Start INTERMITTENT FASTING:
Evolution has blessed us with the power to sustain through long periods of fasting. In our daily life, we do the opposite. We eat too much and too often. This leads to insulin spikes and fat storage. Excess glucose is stored as 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 pattern of eating, we may try cutting on the number of meals and eventually graduating to eating one meal a day with complete fasting every alternate day.
#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. A ketogenic diet 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. Fat and protein should ideally be coming from animal sources like poultry, seafood, dairy (excluding products containing high lactose) and meat. Some low carbohydrate fruits like avocado, raspberries, blackberries, strawberries, kiwi etc. and vegetables like cabbage, broccoli, celery, cauliflower, spinach, cucumber, olives etc. can be consumed in moderation.
#3 Cut down on CARBOHYDRATES:
Our bodies are not compatible with a high carbohydrate diet. Excess carbohydrates are 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 get a chance to store more body fat. If we manage to cut carbohydrates to the bare minimum, the body will start burning body fat for fuel.
#4 Follow & give equal importance to all the 5 COMPONENTS OF FITNESS:
There are 5 components of fitness that need to be given equal importance:
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, is what makes up this component. It includes muscular power which is defined as the ability of a skeletal muscle or a group of the skeletal muscles to perform against a load or resistance in a given time frame.
Ideal Body Composition: It can be defined as the ability of an individual to maintain the ideal ratio of the adipose tissue (unwanted fat) to the lean body mass.
A male has an ideal body composition if no more than 15% of his overall body weight comprises of adipose tissue. A female has an ideal body composition if no more than 20% of her total body weight comprises of adipose tissue.
Body Flexibility: It can be defined as the ability of the body to sustain a complete range of motion around joints. It can be achieved by not allowing the skeletal muscle to lose its elasticity.
The 5 components of fitness should form the base of your training regime. Design your exercise routine giving equal importance to all the 5 components. 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 yoga (body flexibility) as part of your routine.
#5 Practise HIIT (HIGH INTENSITY INTERVAL TRAINING):
HIIT or High Intensity Interval Training is a method of cardiovascular training involving short bursts of intense anaerobic exercises with even shorter recovery periods. HIIT helps in keeping the heart rate elevated and in burning more calories in a short time as compared to other forms of cardio exercises. For example, to start HIIT we can alternate between jogging and sprinting or combine exercises like pushups with squats and burpees.
Now we know the top 5 ways for guaranteed FAT BURN.