Fat is used for energy and insulation by the body. That's the good news. The bad news is, when you have excess fat — especially around your waist — you're at higher risk for health problems, including high blood pressure, high blood cholesterol and diabetes, according to the American Heart Association. To whittle down your fat, take a holistic approach with your workout.
Prevention
When you work out, you involve a large percentage of your muscles and joints. If you were to go into your workout cold, you run the risk of suffering an injury. Prevent this from happening by doing dynamic stretches. Unlike static stretches, these are performed in motion, and they get your body ready for exercising movements. Perform stretches such as side bends, arm circles, arm crisscrosses, walking lunges, leg swings and alternating toe touches.
Interval Training
Cardiovascular exercise is performed in a repetitive motion, and it helps burn calories efficiently. By doing interval training, you will increase your caloric expenditure and also boost your metabolism for several hours after you are done. This in turn can help you melt fat even quicker. Start your workouts with a light 5-minute warm-up, then exercise at about 80 percent maximum effort for 20 seconds. Reduce your intensity to about 50 percent maximum effort for 40 seconds and increase it again. Alternate back and forth for the rest of your workout and finish with a light 5-minute cool-down. It doesn't matter what type of cardio you choose. Any form will work, such as running, riding a stationary bike, elliptical training, stair climbing, jumping rope or swimming.
Strengh Training
Strength training is another important part of your weight loss workout. When you lift weights, you build muscle. Muscle is metabolically active tissue that causes you to burn a high amount of calories when you are sitting still. If you added 3 lbs. of muscle to your body, you would burn an extra 650 to 1,030 calories a week, according to the University of Michigan Health System. Perform multi-joint exercises that target more than one muscle at a time to get the best effect. Push-ups, military presses, lat pulldowns, triceps dips and squats are examples. Aim for eight to 12 reps, and do three or four sets of each exercise.
Time Frame
It is important to stay on course with your fat-burning workout and exercise on a regular basis. Do your interval training and weight training three days a week on alternating days of each other. On your off day, go for a light 30-minute bike ride or walk in the park.
Considerations
If you follow a solid workout routine and eat a dozen chocolate chip cookies every night, you are going to sabotage your progress. Give up the junk food and unhealthy meals, and cut your calories to boost your progress. If you cut back by 500 calories a day, you can lose about 1 lb. a week, according to the Mayo Clinic. That doesn't even take into account the calories you will be burning from exercise. Eat foods that are high in nutrients such as lean meats, low-fat dairy products, fruits, vegetables, beans and whole grains. Also make sure to drink plenty of water. This will keep you hydrated during your workouts.
Warning
Before you begin any new workouts or diet plans, make sure to get the consent of your physician.
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