Fat loss is a major priority for people who start an exercise program. An exercise and wellness program that combines aerobic exercise, strength training and diet modifications is the best way to reduce your body fat percentage. Your choice of fat-burning exercise will depend on your time, budget and physical limitations, as well as your physical location. Since you need to burn 3,500 calories to lose 1 lb. of fat, choose wisely. Cross-training with different exercises will prevent overuse injuries.
ACSM Guidelines for Aerobic Activity
In 1995, the American College of Sports Medicine listed its exercise guidelines, which included 30 minutes of moderately intense aerobic activity, performed 5 days a week, or 20 minutes of intense aerobic activity, three times a week. However, for weight loss, they suggested 60 to 90 minutes of aerobic exercise. In 2007, the guidelines were revised. The ACSM now recommends that aerobic activity be performed on most days of the week.
Runing and Jogging
Running and jogging are the most effective fat-burning exercises. Depending on your weight and your running speed, you can burn between 9.3 and 17 calories a minute. Running uphill may increase energy expenditure. However, since running is a high-impact activity, you may need to cross train with activities such as cycling or walking. If a swimming pool is available, you can practice deep-water pool running on your off days.
Winter Sports
While many people avoid cold weather exercise, studies performed at the University of Toronto have shown that exercising in the cold can increase fat-burning metabolism. Depending on you body weight and exercise intensity, activities such as snowshoeing and cross-country skiing can burn between 382 and 476 calories an hour.
Upper/Lower Body Elliptical Machines
A study performed at the School of Physical Education, Sport and Exercise Science at Ball State University explored the energy expenditure of different indoor aerobic machines. The researchers found that the Body Trec, which is an upper/lower body elliptical machine had the highest rate of energy expenditure. Additionally, elliptical machines tend to have a lower rate of perceived exertion, which means that people will stay on for a longer duration, and will work at a higher intensity level.
Resistance Training
A study performed at the University of Alabama at Birmingham indicated that women participating in 25 weeks of resistance training can reduce their body fat. The researchers put 26 men and women on a three-times-per-week strength-training program. The subjects lost an average of 4.4 lbs. of total body fat. The female participants lost 15 cubic centimeters of belly fat.
Since resistance training can rev up metabolic rate, it is an efficient fat-burning activity. Additionally, resistance training strengthens the muscle needed to safely perform aerobic activities. It also has some psychological benefits. Since strength training is a form of body sculpting, it promotes a sense of pride in the body's appearance. As a result, participating in a body sculpting program might make you less likely to eat high-fat junk foods.
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