If you want to get in shape by burning fat and building muscle, chances are good that you would like to find the fastest way to do so. By combining a variety of maximal intensity resistance training exercises and high-intensity cardiovascular exercise, you can achieve the look and feel you want in a relatively short amount of time. Although one to two pounds of weight loss a week is a healthy rate, according to American Dietetics editor and licensed registered dietitian Joanne Larsen, a faster fat burn can be achieved with the combination of an exercise plan and determination.
Step 1
Perform tabata cardio. Tabata is an extremely high-intensity cardiovascular routine that takes 14 minutes to complete. Japanese scientist Izumi Tabata found that participants in his workouts had an increased calorie burn for up to 48 hours after the session finished. Start you workout by warming up for five minutes at a slow jog or brisk walk. Next, sprint as hard as you can for 20 seconds followed by 10 seconds of slow jogging. Repeat the 30-second workout cycle eight times and cool-down with a slow jog for five minutes.
Step 2
Strengthen your muscles. Strengthening your muscle will increase your muscle mass and your metabolism. Exercise with weights two to three times a week with a day between each session to allow for recovery. The National Academy of Sports Medicine recommends performing each exercise for three sets of 15 to 25 repetitions to increase the metabolism and burn fat. Start your workout with dumb bell bench presses and bent over rows. Then move to dead lifts, squats, hamstring curls and shoulder presses.
Step 3
Change your nutritional habits. Poor nutrition has the power to dramatically slow your weight loss. Your diet should consist of 55 percent carbohydrates, 30 percent fat and 15 percent protein, according to Larsen. Carbohydrates should be from whole grains and vegetables while protein is from low fat sources like turkey and chicken breast. Fats should be from unsaturated sources like olive oil.
Member Comments