An energy imbalance in the body is commonly the cause for gaining weight. If you want to burn fat, you need to balance your energy so your body is burning more calories than it needs. When this occurs, the body burns fat reserves. A pound of fat is equal to 3,500 calories. Losing 1 to 2 lbs. weekly, which is the quickest weight loss recommended, requires burning 500 to 1,000 calories a day, according to MedlinePlus. Use special exercises and diet modifications to accomplish this goal.
Circuit Training
Increase fat burning with circuit training, which burns as much as 30 percent more calories per session. Circuit training involves rotating from vigorous activity to strength training bursts. For example, you might jump rope for a few minutes then switch to an abdominal strengthening move. Then switch back to jumping rope for a few minutes and rotate to a new strength move such as leg lunges. Continue this sequence of movements for at least 30 minutes.
Interval Training
Interval training is similar to circuit training. However, instead of alternating cardio and strength training, you alternate two different types of cardio. For example, you might alternate jogging and running. Jog for a few minutes. Then switch to running vigorously. Complete the rotation for at least 30 minutes to burn more calories per session.
Strengthening Muscles
If your cardio session doesn't include strength training movements such as circuit training, plan two to three sessions weekly. Each session needs to last 20 to 30 minutes and target a variety of muscle groups including the abdominals, legs, arms and buttocks. Building stronger muscles allows your body to burn fat quicker. You also develop stronger bones and minimize your risk for developing osteoporosis.
Special Foods
The foods you eat affect your body's ability to burn fat. Incorporate omega-3 fatty acids into your diet. These foods improve your metabolism, allowing you to burn fat more efficiently. Foods rich in omega-3 fatty acids include salmon and walnuts. You can also try sprinkling flaxseed on your breakfast cereal or on your pasta. And eat berries daily. This food improves blood flow in the body, allowing more efficient muscle contractions -- which help build stronger muscles and burn fat. Almonds are another food that improves muscle contractions, according to "Fitness Magazine."
References
- Fitness Magazine Circuit Training Workout: Burn 30 Percent More Calories
- MayoClinic.com: Interval Training: Can it boost your Calorie-Burning Power
- Fitness magazine: The 10 Best Foods for Flat Abs
- MedlinePlus: Tips for Losing Weight
- MayoClinic.com: Food Pyramids: Explore these Healthy Diet Options
- MayoClinic.com: Strength Training: Get Stronger, Leaner and Healthier
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