If you feel like the extra calories you eat go straight to your belly or thighs, you're not imagining things.These are usually the areas where fat is stored the most.The body tends to accumulate calories as fat to stay alive and safe.So the challenge is to be able to follow a workout to dry out and gain muscle.
You always hear a lot about tricks that can speed up weight loss, such as exercising by focusing on the area you want to reduce, foods or supplements that are supposed to burn more fat.
But in fact, the most effective way to say goodbye to the extra kilos is by combining a healthy diet with an exercise routine.
Training to Dry Out: You Can't "Choose" Where You Want to Burn Fat
Unfortunately, we can't tell the body where exactly we would like to lose fat from - it's all genetic. For, your body is born with preconceived places where it wants to store fat, and likewise, it extracts fat from wherever it thinks it's best. So, to burn fat on your arms, for example, you need to focus on burn fat everywhere .
Also read: How much you need to exercise to see results
Workout to Dry Fat and Gain Muscle
Burn fat with a mix of intense cardiovascular exercises
One way to increase calorie burning is to do high-intensity exercise. Following a varied workout helps stimulate all the different energy systems.
High-intensity cardio or aerobic exercises are those that, while being practiced, leave you breathless to speak complete sentences. That is, a 68-pound person, for example, would burn about 225 calories after running at 10 km/h for 30 minutes. If that person walked at 5 km/h for the same period, they would burn 85 to 90 calories.
Some examples of high-intensity exercises:
20-minute fast-paced workout
You can perform any activity, but the idea is to stay in the high-intensity work zone the entire time. Just 20 minutes is usually the recommended duration for this type of workout, and most people wouldn't want to take much longer than that.
HIIT to burn fat
Interval training exercises, which feature a series of high-intensity movements followed by short rest periods, are the best for burning fat, both during the workout and up to 24 hours afterwards, because it raises your metabolism thanks to the "afterburn" effect.
Known for HIIT (High Intensity Interval Training), These exercises are differentiated by their execution, which needs to be intense, to the point of pushing heart rate and breath to the limit. In addition, it is important to make sure that each movement involves as many muscles as possible to burn even more calories. Whole-body activities such as burpees , squat with overload and push-ups They involve several muscle groups at a time, making them perfect for eliminating fat.
The method's proposal came from working and developing cardiorespiratory, strength, and endurance aptitudes simultaneously in a short period of time, bringing as a bonus a high energy expenditure and the promise of raising what we call EPOC (excess post-exercise oxygen consumption), which in theory helps burn more fat.
The exercise has such a high intensity that it can be exhausting, so it cannot be done by beginners, and should only be practiced by those who have had a complete physical evaluation and are in good physical condition.
The Tabata can be done on the treadmill, with squats, push-ups, rope, sit-ups, as long as you perform the maximum repetitions you can do in 8 sets of 20 seconds with a 10-second interval between sets that equals four minutes.
Exercise regularly to burn fat
It's not just about the calories you're burning. It's also about the adaptations your body makes when you exercise regularly. Many of these adaptations increase your ability to burn more fat.
When you exercise regularly:
- Your body becomes more efficient at delivering and extracting oxygen. Simply put, this helps the cells to burn fat more efficiently.
- The body has better circulation. This allows fatty acids to move more efficiently through the blood and into the muscles. This means that fat is more readily available to fuel the body.
- It increases the number and size of mitochondria. These are the cellular power plants that supply energy inside every cell in the body.
Regular exercise will also help control your weight. In other words, the more activity you do, the more calories you burn, and the easier it is to create the calorie deficit needed to lose weight.
Workout to Dry Out: Lifting weights to burn fat? yes
It's not news that weight lifting helps muscle mass. But there's more good news: if your goal is to lose body fat and your current aerobic training isn't enough, strength training can be a game changer.
Weightlifting stimulates muscle growth and increases muscle size. As you build more muscle, your metabolism (or energy expenditure) increases because muscle burns more calories at rest than fat. The result: you burn more calories daily - making it easier to lose body fat .
Also, because weightlifting is more intense and requires a lot of energy, the body needs extra oxygen to recover in the hours after the workout. And guess what using up all that extra oxygen does? It burns calories. And that post-workout effect can last for more than 24 hours.
Also read: Does training twice a day speed up weight loss?
Reduce calorie consumption
Finally, one of the most effective ways to burn fat is to find ways to decrease your daily caloric intake. So when you burn more calories than you consume, the body turns to its fat storage for energy. That is, fat then leaves the body as water through sweat or urine, or through the lungs as carbon monoxide.
Cutting 100 to 200 calories, for example, will not be enough to cause hunger. But, these savings will make a difference over months and years.