Lowering your overall body fat content is largely dependent on your diet and routine exercise. Carrying a significant amount of excess body fat may predispose individuals to a number of potentially serious health conditions, including cardiovascular disease, type 2 diabetes, stroke, breast cancer and colorectal cancer. Routine cardio exercise, weight training and calisthenics not only help to burn fat and build lean and toned muscle but may drastically improve your overall quality of health.
Cardio Exercise
Perform 30 to 60 minutes of cardio exercises each day to elevate your heart rate to a level that supports optimal fat burning. Cardio equipment like the treadmill, stair climber and elliptical can help you burn upwards of 500 calories in a single hour depending on your speed, intensity and current level of fitness. Diversify your weekly cardio workout to target different major muscle groups and to help you stay motivated.
Weight Training
Weight resistance training helps promote lean muscle mass development. Individuals with greater muscle mass, burn fat more efficiently than those with less muscle. Health and fitness professionals recommend that you incorporate two to three 30 minute weight training sessions into your weekly workout regimen. Use enough weight to tire your muscles after 12 repetitions, and perform at least 3 sets of 12 or more repetitions on various resistance machines.
Calisthenics and Fitness Classes
Calisthenic exercises are repetitive movements that use the weight of your body to build lean and tones muscles. Perform at least 3 sets of 20 or more repetitions of various calisthenic exercises, like sit ups, crunches, push ups, lunges, squats and leg lifts, to help reveal defined muscles. Gyms often have aerobics classes, like step aerobics, kickboxing and zumba, that offer high intensity workouts, which help burn calories. These exercises will also help you stay motivated.
Considerations
It is essential to maintain a nutrient rich, well-balanced diet to help sustain your energy levels throughout your workout while helping to promote fat loss. Your diet should be rich in fruits, vegetables, lean proteins, whole grains, nuts and seeds. Limit your intake of junk foods and beverages that are high in sugar and caffeine. Drink at least 64 oz. of water each day to stay adequately hydrated and to further promote fat loss. Consult your physician before beginning any new diet and exercise regimen to determine what is the most appropriate fat burning program for you.
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