5 Solid Tips to Burn Fat

Burning fat isn’t easy, luckily there are many ways you can go about doing it, so if one option doesn’t work for you, you can try another until you find what works best. Below are 5 good options to help you burn more fat faster and get that ripped body you have been hoping for.

1. Use HIIT Cardio

HIIT or High Intensity Interval Training is the premiere form of cardio when it comes to fat loss. When you do HIIT you do a high intensity exercise such as a sprint or burpees for a certain amount of time, usually around 30 seconds or less, then do low intensity exercises, like walking for the same amount of time. You then sprint again, then walk and so on until you have done at least 5 sets of sprints. I would recommend 5- 10 sets depending on your level of cardio. Still not sold? Think about the body of a sprinter compared to that of a marathon runner. Sprinters have great bodies, marathoners – not so much.

One of my favorite ways to do HIIT is to find a nice size hill, the steeper the better. One that takes a good 10 to 15 seconds to run up at full blast. Run up as fast as you can then walk down, as soon as you get to the bottom sprint up again and repeat. Try to get in 5-10 sets if possible, it won’t be easy, trust me!

HIIT has been shown to be more effective at burning fat even well after you have finished exercising. Another advantage of HIIT cardio is that you can get it done and move on quickly rather than spend an hour jogging at a medium pace bored to tears.


2. Lift Weights

Cardio certainly has a place in a fat-loss program. It can help you burn more calories thereby making it easier to achieve your calorie deficit. However, it’s not nearly as effective as resistance training.

While it may burn less calories during the actual workout, weight training will actually boost your metabolism.

Be sure to focus on compound exercises like squats, deadlifts, bench presses, chin ups, push-ups, lunges, shoulder presses and rows.

Remember, when you perform resistance training you are tearing up your muscle fibers and your body needs to repair those muscles. It takes a lot of energy to do this, so your body starts burning up calories in order to get the job done.

3. Drink Water!

Not soda, not tea. That clear stuff.  Like the ocean, but not salty. You know what I’m talking about. Drinking more water will keep all your tissues hydrated, which means you will be less injury prone and stronger/more flexible. It will keep you alert and prevent you from getting lethargic. It also keeps your stomach full so you won’t be as hungry and helps you fight off cravings. A simple thing to do is drink a glass of water before each meal so that you are already partly full before eating and will eat less. There are tons more benefits, but just drink the damn water–you’ll feel better. Drink at least 80 ounces of water a day.

drinking water

4. Eat the Right Foods

You did not accidentally put in your mouth the food you eat, so be mindful of your diet. If you want to lose belly fat and get ripped abs, eat fewer carbohydrates and more protein. If you eat carbs, choose the nutritious ones, like whole grains. Eat chicken and fish for your protein. Take in good fats if you want, like nuts and avocados.  If you plan to take supplements, you should work harder because they are supposed to supplement something. Also, choose the ones that are proven by credible studies.


5. Practice table pushaways

Diet can be the hardest thing to control. Table pushaways simply means step away from the table and don’t eat too much!!! The old saying that you can’t out train a bad diet is true. Intermittent fasting is something to consider if you are having trouble eating too much, or too often and is also a great way to get ripped. Table pushaways are the hardest.

About the author:

Ryan Douglas is the editor-in-chief at TheAthleticBuild.com. Check them out on Facebook and Twitter for more great articles and information.

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