The way to a well-defined physique is to build muscle and burn the layers of fat that rest on top of them. Burning fat efficiently does not mean you have to resort to torturous dieting and countless hours in the gym. You can turn your body into a fat-burning furnace with short, high-intensity workouts and a specialized eating plan.
Step 1
Eat frequently. Consume five to six small meals per day to increase your metabolism. Your body burns calories as your food digests. Therefore, eating every three to four hours boosts your metabolism without having to set foot in a gym.
Step 2
Perform circuit-training workouts three to four times per week. Circuit training builds muscle and keeps your heart rate elevated so that you burn more fat in a shorter amount of time, according to Bodybuilding.com. Train one exercise per body part for 15 to 20 repetitions and perform 30 seconds to one minute of cardio, like walking on the treadmill or jumping jacks, before moving on to the next body part.
Step 3
Perform high-intensity interval training to improve your cardiovascular fitness levels and raise your body's fat-burning potential. Interval training burns more fat than low-intensity cardiovascular exercise. Step on the elliptical machine at a low resistance level for two minutes and a high resistance level for one minute. Alternate the resistance levels for 30 minutes. Expect to burn 500 to 600 calories per workout, the New York Times says.
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