If your main concern is losing body fat, the good news is that you have lots of different options. As long as you're up and active, you're burning calories and helping melt those layers of fat away as a result. There are a few particularly effective ways to lose fat that will help you be successful at achieving your goal of a lower fat-to-muscle ratio.
Cardio Exercise Blasts Fat
To burn fat, you need to include adequate cardio activity in your total workout plan. Cardio activity is exercise that gets your heart rate up and improves your blood oxygen levels. That includes anything from walking and running to cycling, rowing and swimming, as a few examples. The more vigorous your cardio workout, the more calories you burn and the more fat you lose. High-intensity interval training, which includes periods of high-intensity exercise alternating with periods of low-intensity recovery periods, is one of the most effective forms of cardio exercise for burning fat, according to Built Lean. Aim for four to five 30- to 45-minute cardio sessions a week.
Weight Training Works Wonders
Weight training is known as one of the most effective methods for building and maintaining muscle, but it's also excellent for helping with fat loss. Resistance exercises also give your metabolism a jump start, and keep it running on high long after your workout, so you continue to burn calories after you've left the gym, says Men's Fitness. Do your strength-training workout three to four times a week, on nonconsecutive days when possible to give your muscles time to recover between workouts. Start with a single set of 12 reps, gradually working your way up to three sets of 12 to 15 reps.
Most plyometric exercises rely on only your own bodyweight as resistance to burn fat and tone your muscles. These exercises, such as squat jumps, single-leg hops and box jumps, improve strength and speed, and offer an effective way of incinerating fat fast, says Sports Fitness Advisor. Including plyometrics as part of your fitness plan will help you slim your shape. Repeat each exercise for 30 to 60 seconds, working out 20 to 30 minutes, four to five times a week.
Don't Forget About Diet
Even with all the right exercises to help you melt fat, you're not going to get the results you're after if you're not eating right. If your goal is melting fat, you need to maintain an adequate caloric deficit through the week. Consume around 500 fewer calories than you're burning each day, for a total caloric deficit of about 3,500 calories, or 1 pound of fat loss per week, as the American Council on Exercise advises.