How to Burn Fat

The question of “how to burn fat” is a common one. The most effective way to burn fat is through proper nutrition and exercise. Weight training and intervals have become the most efficient exercises for how to burn fat.

How To Do It With Weight-Training

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To burn fat effectively, you’ll want to engage your largest muscle groups in your workouts. These are your leg and back muscles. Exercising these muscle groups with squats, lunges and dead-lifts will fire up your metabolism and increase your testosterone production. This is the perfect recipe I know for how to burn fat.

If you are more advanced at resistance training, you can break your workout into super-sets. This will really ramp up your metabolism to build muscle and lose fat by creating an anabolic response from your body. Perform as follows:

  • Choose two routines (we’ll use squats and bench press for this example)
  • Perform your 1st set of squats
  • Rest 30-60 seconds
  • Perform your 1st bench press set
  • Rest 90 seconds
  • Repeat until your sets are complete

If you’re new to performing super-sets, start slow. They create a lot of stress on the body; however, they do ignite the muscle-building and fat loss processes.

Interval Training

If you’re in good physical shape, you may want to incorporate interval training to burn fat. Interval training takes 20-30 minutes so it should be relatively easy to fit into your schedule. We will use cycling as an example:

Warm up for 5-10 minutes
Sprint to 90% of your maximum for 30 seconds
Coast to about 30% of your maximum for 60 seconds
Repeat for 10 minutes

As with resistance-training, you will stoke your metabolism, build muscle and lose fat, and increase your aerobic capacity. This increased aerobic capacity will also improve your weight-training as your ability to process oxygen improves.

You know how to burn fat, now what?

Nutrient Timing

Immediately after your workout you want to feed on fast digesting foods to replenish your glycogen stores from carbohydrates and muscle repairing protein. To effectively build muscle and lose fat, your protein intake should be 1 gm/lb of body weight.

How To Do It With Post Workout Nutrition.

  • Immediately after workout have a protein shake with fruit
  • Eat a meal of protein and vegetables within 90 minutes after your workout
  • Eat a meal of protein and vegetables every 2-3 hours

This keeps your body in an anabolic mode to build muscle and lose fat. It also provides a steady stream of nutrients to your muscles as the repair process takes place.

Foods to Build Muscle and Lose Fat

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Protein and fat sources:

Lean meats – beef, chicken, pork, turkey
Salmon for Omega 3’s
Legumes and beans
Nuts and seeds
Spirulina, quinoa, soy, hempseed

Carbohydrate sources:

Vegetables
Fruits
Whole grains

These are low-glycemic foods that will help you to build muscle and lose fat as they have a lower insulin response.

To answer your question of how to burn fat, I’ve provided you with some fat loss tips to get you started. There are fat-burning programs that will help you with your goal.

"Learn More About How To Burn Fat Here"


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