Losing body fat is a key goal for most dieters. You may wish to get rid of every last trace of body fat, however, this is bad for your health. You need some fat so that your organs can function properly. It is not difficult to burn fat in the body with a few tweaks to your daily habits including diet, cardio and resistance training.
Reduce Calories
A reduction in your caloric intake is crucial to burn body fat. Aim to cut 500 to 1,000 calories daily to lose 1 to 2 lbs. per week. You can achieve this through cutting calories in your diet, burning extra calories during exercise or a combination of both. Keep a log of the foods you eat as well as the activities you partake in daily. This helps you monitor the amount of calories you take in and burn off, for accurate body fat loss.
Resistance Training
Incorporate resistance training into any fat burning venture. Work all major muscle groups to increase your metabolism while at rest and tone your body. You can achieve this through a full-body circuit training program, two to three days a week. Another option is to split your workouts so you work upper body one day and lower body the next day, four to six days per week.
Cardiovascular Exercise
The ability to totally burn off fat in your body requires a strict cardio regimen. Any workout that raises your heart rate is good, but you can burn more calories more efficiently by working your entire body at once. Cross-country skiing, swimming and elliptical training are great exercises that work all of your major muscles while burning calories at the same time. Aim for at least 45 to 60 minutes daily, five days a week.
High-Intensity Training
Full-body cardio will burn body fat, however you can intensify this with interval training. According to the Mayo Clinic's website, more calories are burned with a shorter, more intense workout, instead of a longer, mild- to moderate-paced program. Try swimming three laps, then resting for two minutes. Most ellipticals, treadmills and cross-country ski machines offer the option of a preprogrammed interval training workout. Try to get at least 30 minutes of interval training, four or five days a week.
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