An effective circuit training program to burn fat and build muscle is a great way to get into top, cardiovascular condition, as well as build and tone muscle while burning body fat. It's not easy to lose fat and gain muscle simultaneously. Most attempts to lose some weight are accompanied by a calorie reduction, but a calorie reduction is counter-productive to muscle gain. If you start by taking a brisk walk three times a week, you’re on your way to burning through stored fat and becoming more fit. It is really pretty easy to incorporate fat burning exercises into your daily life and burn fat fast. If you have always wanted toned, sleek looking arms, a muscular back, and a nice set of abs, you know that target training doesn’t work if you have excess body fat to lose first. This is why cardio routines that work your whole body to burn fat are so important. There are easy ways to incorporate exercises to burn fat fast into your life.
Something as easy as taking the stairs or parking farther away from the building is beneficial. It may sound too simple, but these steps can lead to big improvements. This cannot be the only activities you do, but they are great boosters, especially for beginners. Even champion bodybuilders eat junk; they just don't eat it before a contest. No one stays in the shape you see in the magazines 100% of the time. Most bodybuilders in fact gain quite a bit of fat between photo shoots. That is not to disparage their accomplishments but simply to point out that the folks who display the most awesome physiques know how to do it, and if you are serious, it makes sense to do what they do.
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Many people want to burn fat but to do it is not something easy for people this day. This day people like something which easy and fast because of laziness and instantaneous. Therefore, many people trying to selling fat burning which help people to burn their fat and they also can do their job.
Here are seven ways to burn fat effectively:
1. TIME YOUR PREMEAL SNACK
Eating a low-carbohydrate protein bar 90 minutes before you work out will enable you to exercise longer and harder (and burn more calories) than you normally would, says Steve Zim, author of Hot Point Fitness. However, that 90-minute mark is crucial. Eat any closer to your workout, and blood will rush to your stomach, actually diminishing your performance.
2. BREATHE THROUGH YOUR NOSE
Inhaling and exhaling through your nose, rather than your mouth, helps stabilize your heart rate and (like the preworkout snack) increase your endurance. The result? You work out longer and burn more calories. But don't get discouraged if it feels unnatural at first — it takes about six to eight workouts to perfect.
3. DO CARDIO LAST
Strength-train before doing any cardiovascular work, says Ken Fitzgerald, owner of Lift Gym in New York. Why? It takes the body about 15 minutes to warm up and start burning fat. So, a 30-minute bike ride is really only burning fat for the last 15 minutes of your workout. But, if you lift weights first, your body is warmed up by the time you hit the bike, and you'll burn fat throughout the entire ride.
4. VALUE VARIETY
Do the exact same workout every time you hit the gym, and your body will start to adapt to it — and eventually stop burning as many calories, says Zim. So if you jog one day, try biking or swimming the next. Or, if you weight-train from the shoulders down one day, next time, begin with your legs and work up. The important thing, Zim says, is to keep your body guessing.
5. DON'T SLOUCH
Slumping over the handlebars on a stationary bike inhibits the amount of oxygen your body can take in — and slows your fat-burning process, says Fitzgerald. The bars and handles are there to help you balance, not to support you. If you can't move without holding on, slow down.
6. TRAIN IN INTERVALS
The best way to burn fat is to work out as hard as you can for as long as you can, says Malick Diop, a trainer at Equinox Gyms in New York. But, if you're just starting to exercise, interval training's your ticket. Two minutes on the treadmill at, say, 7 mph, followed by two minutes at 5 mph, then back to 7 mph (and so on) for 20 to 45 minutes will whittle away pounds and build your endurance. Eventually, you'll be able to extend the high-intensity periods (and decrease the low ones) until your whole workout is done at top speed.
7. ADD LIGHT WEIGHTS
It's a fact: The more muscle tone you have, the more calories you burn — even when you're sitting still. So, if you can't seem to find time to weight-train and do your cardio, Zim suggests doing bicep curls and overhead presses holding two- to three-pound weights while you're fast-walking or stair-climbing. This will build muscle tone, helping you shed more fat during your cardio workout than you would without the weights
Source from:(http://www.marieclaire.com/life/healthy/health-tips/burn-fat-fast)
Seems like Anuar do have a lot of expriences in burning fat. Let me give my suggestion.
To burn fat effectively, exercise at a moderate pace for a longer period of time. The residual effect of this type of aerobic exercise gives you the most benefits.
These aerobic fat burning exercises increase your metabolism which means you'll burn calories long after you exercise. People who exercise on a regular basis develop more fat burning enzymes than people who don't exercise at all.
By doing just twenty minutes of fat burning exercises you get those fat burning enzymes working. So if you are just starting out, exercise for at least twenty minutes and work up from there as your fitness level improves. Try to set 3 days a week as your goal to workout and work up to 5 days as you become more fit.
But after all, it is about the people determination. You can only success if you really do it.
(source: http://ezinearticles.com/?Fat-Burning-Exercises&id=37607)
Hey Srikanth, that’s great, it seems that I’m pretty motivated to start it up ;) I know how worthy is that, but the point is that I don’t really like body building. Is there any body here to give me the direction on what can I just start up with some thing as the substitute of the body building to burn my fats and just keep my body fit?
We all want to burn fatter for weight loss, body shaping, health and wellbeing or for sporting purposes. Trim that butt, waste that cellulite, smooth those love handles, bust that belly; it’s all part of the trim and slim exercise and diet activity many of us indulge in.
Energy in, energy out
The body normally burns a mix of carbohydrate, as glucose, and fat for fuel. How much of either depends on your physical activity and if, or what you have eaten recently. When you use more energy than you take in from food and drink, the body burns stored fat and carbohydrates, and then even protein, to fuel your everyday activities even if you are not exercising
That’s what happens when people starve of course; the body starts to eat itself. Depending on your family history your genetics and the way you eat and exercise to create this energy deficit, your body may decide to get conservative and drop your metabolic rate to try to hold onto body weight. Some of us seem to have inherited this tendency more than others, the origins of which may be in the early periods of human evolution where 'feast or famine' was more or less the norm.
Glucose, fat and protein.
Even so, starvation always works eventually and the body starts to break down its own tissue for fuel. Stored carbohydrate called glycogen is quickly used up, then goes the fat stored under the skin and around the internal organs. Protein in muscle is then broken down to create glucose to keep the brain working and you conscious.
Fat and glucose are the body’s two main energy sources. Fat you know well, glucose comes mainly from carbohydrate foods like rice and bread and potatoes and protein is supplied mainly by meat and beans and dairy products. The amino acid building blocks of protein foods can be converted to glucose in emergencies. Your body always burns a mix of fat and glucose except at very high intensities, and the ratio of the fat and glucose in 'the burn' varies with intensity and time of exercise.
Fat burning zone.
You may have noticed that some bikes and treadmills at the gym have a setting that says “fat burning zone”, which implies a setting for intensity or speed. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 90 minutes of exercise). The fat burning zone, a low intensity speed zone is mainly a gimmick, and here is the reason.
Even though you burn fatter going slowly, you still burn a percentage of fat at much faster speeds or intensity. It all boils down to how much energy you expend in totality. For example, if you compare exercising at a slow rate that burns 60 percent fat and 40 percent glucose and a higher intensity or duration that burns only 30 percent fat and 70 percent glucose, you may still burn more fat at the higher intensity.
http://weighttraining.about.com/od/fatlossweighttraining/a/fat_burn.htm
if you already have a fat belly, the best option is to follow a healthy weight loss diet, combined with fitness exercises such as aerobics (to burn extra calories) and a stomach-toning workout to help tighten and strengthen abdominal muscles. That said, reducing a fat stomach takes time - especially if you are an apple-shape. Despite what commercials say, there is no diet-plan or type of exercise that can "target" your fat stomach. So please don't get impatient. Your fat belly will disappear.
http://www.annecollins.com/how-to-reduce-a-fat-belly.htm
We do not have to only go to the gym to lose weight or burn unwanted fats. We just need to do simple exercise at home and eat a balance diet with less calorie food.
"Below are ways on how to reduce calorie intake without having to alter your diet significantly.
1)Replace fizzy drinks and fruit cordials with water.
2)Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
3)Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine/butter and full-fat mayonnaise (store-bought sandwiches often contain both).
4)Stop taking sugar in tea and coffee.
5)Have smaller portions of the food you enjoy.
6)Avoid having a second helping at dinner.
7)Cut out unhealthy treats such as confectionary, sugary biscuits and crisps between meals.
8)Cut down on beer and alcohol.
All these things will influence your health in a positive way."
(http://www.netdoctor.co.uk/health_advice/facts/loseweight.htm)
As always said, prevention is better than cure, so for me the best way of burning fat is limiting fat accumulation in the body. You don't need to be very large before you start exercising,exercise even in good shape to keep yourself fit. And most importantly, eat healthy!
Srikanth, Japanese scientists say that they have found out a way of getting rid of excess body fat without the need for exercise.
This breakthrough could lead to improved and more effective treatment for obesity and diabetes.
When a cellular receptor in muscles known as peroxisome proliferator-activated receptor delta, or PPARD, is chemically activated, it induces fat consumption in the muscle, according to research led by Tokyo University professor of metabolic medicine Juro Sakai.
Receptors are proteins that translate a certain type of stimulus into nerve impulses.
Calling PPARD 'a fat-burning sensor,' Sakai, who leads a research group at the elite university's Research Centre for Advanced Science and Technology, said the finding offers 'the possibility' of a drug that could end obesity.
The drug could also be a treatment for diabetes as the PPARD activation also increased obese laboratory mice' sensitivity to insulin and helped reduce their blood sugar levels, he stated.
'I believe the development will come in the not-so-distant future, although we have to clear high hurdles for application in humans,' Sakai said.
'Even if you do not exercise, metabolic activity accelerates, leading to weight loss,' Sakai said.
'Of course I do not intend to dismiss the notion of taking exercise as it is still the best way, 'to get rid of fat', he added.
so, dude, in near future you will not need to exercise in order to get rid of body fat!!!
reference: http://www.medicalnewstoday.com/articles/5746.php
HI bro very good topic
I want to burning fat becase i am fat but you know sometimes very lazines to do the GYM i heard from my friends and he tell me if you want to loss weigh or you want to burning fat when you do the exercise you must do it more than 2 hours only can burning fat if not there are no effect with burning fat.I want to burning fat can u teach me bro i want to loss my weight oh my god,god will help me.
haha
Hey Srikanth,
In this fast world dieting & exercise in very very important. Good Try. Keep it up.
My friends there are many ways to lose wait some very effectively and others take time. It depends which one you choose and your willing to do. Heres an effective way to burn fats:
Step(1)Make sure you're eating a healthy, well balanced diet. Also drink tons and tons of water! Try to avoid any sort of junk food such as chips, soda, and ice cream. I highly suggest Fitday.com for creating a custom food plan to meet your specific needs. A 40/40/20 food plan would be ideal for fat loss.
Step(2) Perform some form of moderate paced cardio for at least 30 minutes, five days a week. Alternate your cardio if it gets boring! I personally switch up my cardio between biking, hitting a punching bag, and running. Also, don't forget the music!
Step(3)Strength train. Lift weights at least three times a week. It is important that one doesn't just rely only on cardio for fat loss, because we need to preserve our lean body mass. You don't want to be skinny fat, now do you? Get to the gym and hit those weights for at least 30-40 minutes. Bodybuilding.com has many great routines for the beginner. Also, remember to take 24-48 hours of rest between each lifting session. Yes, it takes a bit of dedication. However, if you follow these steps, you'll have a lean sculpted body in no time! We should eat to live, and not live to eat!
Reference:
http://www.ehow.com/how_4471012_burn-fat-effectively.html?ref=fuel&utm_source=yahoo&utm_medium=ssp&utm_campaign=yssp_art
Hey brad i was browsing through youtube and found this video i think it will be good to start up with and also could be a substitute to gym. Check it out bro
http://www.youtube.com/watch?v=ctfe4HwAb48&feature=related
If you're trying to lose weight, knowing how your body uses calories for fuel can make a difference in how you approach your weight loss program. We get our energy from fat, carbs and protein but. Which one our bodies draw from, however, depends on the kind of activity we're doing. Now, most people want to use fat for energy, which makes sense. We figure, the more fat we can use as fuel, the less fat we'll have in our bodies. But, using more fat doesn't automatically lead to losing more fat.
Understanding the best way to burn fat starts with some basic facts about how your body gets its energy:
* The body primarily uses fat and carbs for fuel. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise.
* The ratio of these fuels will shift depending on the activity you're doing.
* For higher intensity exercise, such as fast-paced running, the body will rely more on carbs for fuel than fat. That's because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown.
* For long, slower exercise, fat is used more for energy than carbs.
* When it comes to weight loss, it doesn't matter what type of fuel you use. What matters is how many calories you burn as opposed to how many calories you take in.
This is a very simplified look at energy with a solid take-home message. When it comes to weight loss, what matters is burning more calories, not necessarily using more fat for energy. And, the harder you work, the more calories you'll burn overall. Think about it this way: When you sit or sleep, you're in your prime fat-burning mode. But, you've probably never contemplated the idea of sleeping more to lose weight, as lovely as that thought is.
The bottom line? Just because you're using more fat as energy doesn't mean you're burning more calories.
Article Source:-http://exercise.about.com/od/weightloss/a/burningfat.htm
There is no need for any technology to burn fat faster.Just manage and maintain your daily activities as advised by trainers to burn fat in your body.However,there are some ways below that may help you in burning fats;
1. Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. You must do it!
2. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a DAILY basis. Try to do it in the morning and for 30 to 60 minutes at a time!Your body was designed to be active on a daily basis! When you are successful, your metabolism soars!
3. Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food for a while. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.
4. Never eat less than 1,200 calories per day! Less than 1,200 is usually not enough to support your basal metabolism and thus will slow your body's calorie-burning ability.
5. In addition to your regular aerobic exercise, take a 10- to 30-minute walk at lunch or in the evening. This serves to rev your metabolism even more!
6. Look for situations to be active. Park as far from the store as you can (when safe) rather than looking for the closest parking spot. Use the stairs rather than the elevator, a rake rather than a blower, etc. Look for the hard way to do things! Make your life active.
7. Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. They are brief periods (about a minute) of more intense exercise mixed into your regular aerobic exercise sessions. For example, if you're walking, you would do a one minute interval of faster walking about every five minutes throughout your exercise session.
http://www.howtobefit.com/burn-fat-faster-7-ways.htm
In my opinion,this tips of burning fat are really helpful and sound logic.However,it's all depends on individuals who want to put some effort to start practicing it.
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