When you want to burn fat fast, this usually means summer is getting close or there is a forthcoming event in the near future where you will be wearing revealing clothing. Regardless of your motives, quick weight loss occurs when you are disciplined and you make drastic changes to your daily life. Your diet needs to be overhauled, and you have to get your body moving.
Interval Training
Interval training is a type of cardio that involves alternating your intensity from high to low levels for the whole duration of your workout. According to the Mayo Clinic, the more vigorously you exercise, the more calories you will burn. Perform interval training by starting with a five-minute light warm-up. Increase your intensity to 75 to 85 percent of your maximum effort. Continue for 30 seconds, then come down to a point that is about 50 to 60 percent of your maximum effort. Go for 60 seconds, then go back to your high intensity interval. Keep alternating back and forth for 30 minutes and finish with a light five-minute cooldown. Apply interval training to any form of cardio that you enjoy. Work out three times a week on nonconsecutive days.
Weightlifting
Weightlifting builds muscle, which improves your definition. As a side benefit to weight training, muscle increases your resting metabolic rate. Perform exercises that target all your major muscle groups, like push-ups, upright rows, pull-downs, triceps extensions, biceps curls and squats. Aim for 10 to 12 reps, do three to four sets and work out three times a week on alternating days. To promote fat burning even more, perform active recovery in between your sets. Jump rope, skip across the gym floor, step up and down on a bench or walk in place.
Healthy Eating
For you to burn fat quickly, you need to reduce your intake of food; especially food high in saturated fat and calories. This means no more chips, doughnuts, hot dogs, french fries, wings, ice cream sandwiches and steak and cheese hoagies. Follow a diet plan high in nutrient-dense foods instead, like chicken breasts, lean beef, venison, low-fat dairy, fruits, vegetables, whole grains and beans. To create a caloric deficit, reduce your daily intake by 500 to 1,000 calories.
Water
Water is free of calories, it helps hydrate your body and it can also give your stomach a false full feeling when you drink it with your meals. This makes it an advantageous beverage to choose over all other drinks that contain calories, such as, beer, wine, soda, chocolate milk, fruit punch and sugar-sweetened teas. Aim for eight to 10 cups of water every day.
Grazing
Grazing is a term used to describe eating small meals every two to three hours throughout the course of the day. Eating like this can help increase your metabolism, it can keep your belly feeling satisfied and it can also give you consistent energy levels. Prepare meals balanced with protein and high-fiber, complex carbs. Fiber helps create bulk in your stomach which can fill you up. A baked chicken breast with lentils and steamed broccoli is a meal example.
Increased Activity
To help increase your caloric expenditure even more, add more physical activity to your daily routine. Take 10-minute walks during your lunch break, choose the stairs over the elevator or escalator, ride your bike to the grocery store for small items and do some body weight exercises in front of the TV at night.
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