Implement These 2 Powerful Strategies to Blast Your Fat Away
All weight loss methods are NOT equal. Some are extremely effective, others are slightly effective and many are a waste of time. In this article, we will focus on 2 of the most powerful strategies known to melt your fat like butter and leave you looking lean and fit.
These are not easy strategies to adopt. You will need discipline, determination and persistence to see them through. You will never know your limits until you push yourself to them.
The first method is intermittent fasting. This is one of the best methods you could ever implement. Don’t panic at the word fasting. You will still be eating all your calories for the day. The only difference is that you will be eating them during an eating window.
The intermittent fasting method states that you should consume all your calories for the day within an 8 hour window. So, if your eating window is from 11am to 8pm, you’re not allowed to eat anything after 8pm all the way to the next day 11am.
Your body will be in a fasted state for 16 hours. In this way, your body will have lots of time to digest the food and when it needs energy, it will turn to its fat stores for fuel. You will be burning fat instead of glucose.
Of course, you will need to be at a caloric deficit while doing your intermittent fasting. You can find out what your caloric deficit is by visiting http://www.freedieting.com/tools/calorie_calculator.htm
Over time you may wish to reduce your eating window to 6 hours or even 5 hours. If you do this, your fat loss will be accelerated and your results will come sooner. Ideally, it’s best to start with an 8 hour window and gradually work your way down to a 6 hour window.
Do note that you should still be consuming all the calories for the day. The intermittent fasting method is not starvation. You will still be getting all the calories and nutrients you need.
The second powerful strategy is high-intensity interval training (HIIT). This method of training usually lasts about 20 to 30 minutes. These are extremely strenuous and fast workouts with short rest periods. You will be gasping for air and your workout clothes are going to be soaked in perspiration.
When you engage in HIIT, it causes a situation known as excess post-exercise oxygen consumption. That means your body is in an oxygen deficit during your workout. The workouts are being done so fast that you do not have time to breathe properly. To compensate your body will be in fat burning mode for hours after your workout.
Studies have shown that high-intensity training can put the body in fat burning mode for up to 12 hours after your workout. Imagine that! You’re burning calories for 12 hours after your workout. Very few workouts are able to create such an effect on your body.
You may wish to research more on both these weight loss strategies and implement them in your weight loss journey. You can take things slowly and implement one strategy at a time. Once you have adapted to the intermittent fasting style of eating, you can start including more HIIT workouts in your program. Give them a try and reap the rewards.
How to Burn More Calories With Shorter Workouts
Have you seen the exercise programs which claim you can lose all of your unwanted weight by working out for very short periods of time? Well, for once there may be some truth in advertising. Physical fitness experts, doctors and personal trainers used to believe that long, drawn out exercise sessions were the key to burning calories and losing weight. They now know that is not necessary.
It’s All About Intensity
When you exercise properly, a 20 to 30 minute session can be more effective at burning calories than running for an hour or more. Recent research has shown that what we used to believe about exercise is simply wrong. In fact, intense exercise for more than 5 hours a week can actually lead to a shorter lifespan in some cases.
So, how do you work out less and burn more calories?
Jeanine Detz, editor of Shape Magazine, puts it quite simply when she states that …
“To burn the maximum number of calories in the minimum amount of time, focus on getting your heart rate up to a point where it’s challenging to talk, even if it’s just for a few seconds at a time.”
For those number crunchers out there, this is usually around 75% or 80% of your physical maximum. For an example, 20 seconds of burpees (a popular calorie burning body weight exercise) followed by 10 seconds of rest is a great way to burn the maximum calories in a short period of time. You repeat that cycle for just 3 or 4 minutes, and burn anywhere from 45 to 55 calories if you are pushing yourself.
Employ “Big Muscles” for the Quickest Calorie Burn
Another way to crank up your calorie burning, fat melting natural body process is to involve the bigger muscles in your body. Where are these located? In the lower half of your body.
When you involve your legs and rear end in intense physical activities that boost your heart rate, you burn more calories than when you use smaller muscle groups.
Jumping rope, circuit training and high intensity interval training are all excellent ways to crunch calories and fry fat with a minimal time investment. Just remember this formula – high-intensity exercise + short period of time = maximum calories burned per time investment. That means you can’t make the “not enough time” excuse for avoiding healthy exercise, and your benefit is maximum calories burned in the shortest period of time.