Losing body fat and weight does not mean you'll have to spend every waking hour at the gym, give up eating, or pour endless amounts of money into expensive supplements. By boosting your metabolism, eating healthy and engaging in strength and cardiovascular exercise routines, you can quickly and effectively burn body fat and weight. Those looking to lose body fat should plan to lose about 2 to 3 percent body fat each month. This is a safe and effective means of losing body fat and weight.
Step 1
Boost your metabolism. Your body's metabolism slows down 2 percent each decade of your life once you hit 20 years of age, which means the older you are the harder you have to work to boost your metabolism and burn calories, according to Stefan Ashcan, a New York City fitness consultant. You can boost your metabolism by eating a healthy number of calories, which is no less than 1,300 per day, and engaging in physical activity that will burn off calories at a quick rate.
Step 2
Eat healthy. According to StrongLifts.com, you should be eating whole, unprocessed foods 90 percent of the time. Buying raw foods and cooking them yourself will ensure you are eating healthy. Make sure to get protein. Protein will help build and maintain muscle. Underneath that fat is muscle, you want it to look good once you lose body fat and weight. Get some healthy fats; they actually help with weight loss. They do so by helping to slow down the digestive system.
Step 3
Give interval training a try. According to Stefan Aschan in an interview with ABC News, interval training will help you lose the most calories from fat. Interval training at 85 percent intensity for 30 minutes will help you burn nearly four times the amount of calories as you would exercising for 30 minutes at 65 percent intensity. Interval training trains both the aerobic and anaerobic energy systems which create the most calorie-burning effects.
Tips and Warnings
- Common interval training exercises include running, plyometrics, boot camp workouts, sprint drills, speed and explosion training, jump rope workouts and agility drills. If you are not sure where to begin when starting interval training consult a trainer at your gym or any individual familiar with interval training who can give you some guidance. Interval training will help prevent boredom with your workout routine. This type of training can also increase motivation, endurance and metabolism all of which are key to burning body fat and sticking with your workout routine.
- If you are serious about burning body fat, don't starve yourself. By starving yourself you are sending your body into starvation mode, which will actually slow your metabolism. As you slow your metabolism, you are less likely to burn calories making it more difficult to lose the body fat. While engaging in high-intensity interval training, warm up, take it slow and don't over do yourself.
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