Muscle is the foundation for burning significant amounts of fat. Building muscle increases your metabolism so your body burns more fat, according to MayoClinic.com. Cardiovascular exercise and healthy eating aid in fat loss by shedding the layers of fat that rest on the muscles. Burning fat requires an exercise program that includes resistance training, cardiovascular activity and clean nutrition to see the most results.
Step 1
Perform circuit training for fat loss three days per week. Start with 30 to 40 seconds of moderately intense cardiovascular exercise. Perform one set of weighted exercise for 15 to 20 repetitions. Return to cardio. Train for one set of weights per body part and continue rotating through this circuit for 30 to 45 minutes. Circuit training combines resistance training and cardio into the same workout. This training method burns more fat than weight training alone and shortens your workout time, according to Bodybuilding.com.
Step 2
Eat every three to four hours. Break up your three larger meals per day into five to six smaller meals per day. Eating frequently keeps your body digesting food all day so you burn more calories and feel full for longer periods of time.
Step 3
Cook with natural foods. Make your meals from whole foods like low-fat dairy, lean meats, eggs, whole grains, fruits and vegetables to aid in muscle repair and boost metabolism.
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