Lowering your overall body fat content requires a commitment to healthy eating and routine physical activity. Excess body fat may not only be unsightly, but may predispose individuals to a number of potentially serious health conditions. Individuals with a significant amount of excess body fat are at increased risk of developing conditions like Type 2 diabetes, cardiovascular disease, stroke, breast cancer, and colorectal cancer. Cardio exercises, calisthenics and weight training are essential components to any fat-burning workout regimen.
Step 1
Perform 30 to 60 minutes of cardio exercise each day to elevate your heart rate to a level that supports maximum calorie and fat burning. Do cardio exercises such as running, jogging, jumping rope, kickboxing, swimming and cycling to activate major muscles groups and help you burn upwards of 500 calories per hour. Diversify your cardio routine each week to workout different muscle groups and to help you stay motivated.
Step 2
Perform at least two to three 30-minute weight training sessions each week to help promote lean muscle development. Use just enough weight to tire your muscles after 12 repetitions. Perform at least three sets of 20 or more repetitions on various resistance machines and free weights, alternating your focus between your upper and lower body each session to give your muscles an adequate amount of time to rest.
Step 3
Perform daily calisthenic exercises in the form of lunges, squats, situps, crunches, pushups and leg lifts to help tone and tighten your muscles and to help strengthen your core. Do at least three sets of 20 more repetitions of various spot exercises, increasing the number of repetitions you perform as you build endurance.
Step 4
Consume a well balanced, nutrient rich diet that supports fat loss and muscle development. Eat plenty of fruits, vegetables, lean proteins, whole grains, seeds and nuts, and limit your intake of foods that are high in fat and cholesterol. Drink at least 64 oz. of water each day and limit your intake of beverages high in sugar and caffeine.
Things You'll Need
- Athletic shoes
- Jump rope
- Weights
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