You can get away with lifting heavier loads if you're more advanced. If you're starting, use lighter weights—or no weights—and then add on once you've mastered the movement.

MRT incorporates periods of intense work followed by a short rest period. A small study showed that interval exercise was more effective than moderate-intensity continuous exercise for increasing energy expenditure, the number of calories burned.

When done correctly, MRT can be the best way to skyrocket your heart rate and keep your body burning fat throughout the rest of the day.

There are several ways to do MRT, such as:. Although cardio shouldn't be your only source of physical activity, there is still a place for it in your overall fitness regimen. You can do cardio in two ways: Moderate or high intensity as a form of interval training.

It all depends on where your heart rate is. Use it as a warm-up before your strength training workout—about 10 to 15 minutes to get the body moving. Try doing sets of jump ropes as fast as possible, resting for 30 seconds to a minute.

You could also run intervals on the treadmill: Sprint for a minute and then walk for a minute. Taking good rest days is essential as a part of your program.

Your rest days are as important as the days you go all out. You break apart the muscle fibers when you work your muscles to exhaustion.

To let them rebuild, you must allow them the time to heal. Additionally, your exercise performance may worsen, and you might develop health problems if you don't get the rest you need. Not sure how to build a good weekly workout regimen incorporating strength training? Try starting with this sample workout plan:.

Other than helping you manage your weight, building muscle can have other possible benefits, such as:. Always talk with a healthcare provider before beginning any exercise regimen. When you're ready to try strength training, keep these tips in mind:.

Strength training is critical to weight loss because it helps with fat loss while maintaining or building muscle strength and size. Combining four things—strength training, HIIT, cardio, and rest—is a regimen that has been shown to work by increasing metabolism and burning extra calories after the workout.

Of course, having a nutritionally balanced food plan is also essential. If you have any concerns, talk with a healthcare provider before starting a strength training program.

Lopez P, Taaffe DR, Galvão DA, et al. Obesity Reviews. Moniz SC, Islam H, Hazell TJ. Mechanistic and methodological perspectives on the impact of intense interval training on post-exercise metabolism.

Scand J Med Sci Sports. Pomeroy E, Macintosh A, Wells JCK, Cole TJ, Stock JT. Am J Phys Anthropol. Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, et al.

Rapid weight loss vs. Slow weight loss: which is more effective on body composition and metabolic risk factors? Int J Endocrinol Metab. Willoughby D, Hewlings S, Kalman D. Body composition changes in weight loss: strategies and supplementation for maintaining lean body mass, a brief review.

American Cancer Society. National Institute on Aging. How can strength training build healthier bodies as we age? Can you boost your metabolism? Farhana A, Rehman A. Metabolic consequences of weight reduction. In: StatPearls. StatPearls Publishing; Jung WS, Hwang H, Kim J, Park HY, Lim K.

Comparison of excess post-exercise oxygen consumption of different exercises in normal weight obesity women. J Exerc Nutrition Biochem. Centers for Disease Control and Prevention. How much physical activity do adults need?

Tipton KD, Hamilton DL, Gallagher IJ. Assessing the role of muscle protein breakdown in response to nutrition and exercise in humans. Sports Med. For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps.

Go back and forth between these paired exercises with as little rest as possible. Make sure to check the table for the suggested timeframe for the following week s.

Start with a minute general cardiovascular warm up followed by minute dynamic drills stretches and skipping variations. Next, set up a treadmill to the maximal incline and at a speed you can sprint for seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.

Losing fat and taking your body fat percent down is not as easy task. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts — shoot for hours per night. Remember, diet plays more of a role in fat loss than high intensity workouts.

There are options for getting in a fast and effective workout when you're pressed for time. This member of the Elevator Boys phenomenon uses reps and rest to rule social media. Close Ad ×. I want content for: Both Men Women.

Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.

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Deadlifts, anyone? TRY a basic dumbbell circuit : Pick up one dumbbell and complete 10 squats, 10 dumbbell rows per arm, and 10 of any push-up variation of your choice. Move right into the next exercise as you finish the reps.

Do 3 rounds. Rest for minutes in between each round. To make it more challenging, increase the weight of the dumbbell or use two. Kickboxing is a great way to burn calories, sculpt muscles, and get in some serious stress relief!

By driving power from your legs, your arms can throw major jabs, crosses, hooks and uppercuts, making it a full-body exercise.

It will also test your coordination and endurance—all essential things that make you a better athlete in and out of the ring.

It truly is a mind meets muscle exercise if there ever was one. TRY five kicking combos from the DailyBurn : Take these combos and perform 8 reps of each as long as you can for 30 minutes. Rest as needed. Play your favorite fight music and stay strong! By practicing good form and engaging your core as well as your thighs and glutes, spinning can be a full-body workout.

TRY a spinning interval routine: Warm up on the bike for 10 minutes. Go as hard as you can for 30 seconds; pedal easy for 60 seconds. Repeat four times except after the fourth work interval, pedal easy for four minutes. Repeat the whole cycle three more times for a total of 37 minutes of exercise.

HIIT workouts are, by far, some of the most effective ways to burn calories and hike up your metabolism. Research has shown that HIIT can help burn belly fat. Throughout, form is key. TRY a minute HIIT workout to rev up your metabolism. Contrary to what most people think, the power of rowing mostly comes from your legs—not your arms.

Engaging your quads and glutes, you drive your legs back to pull the handle toward your chest. Because many people have desk jobs, our backs tend to be rounded. Rowing helps correct this by opening your spine, hips, and shoulders, Ryan says.

TRY a minute rowing routine : Start with a 5-minute warm-up, rowing at a slow, consistent pace. Then move up to a moderate pace about 22 strokes per minute for 5 minutes.

End the workout with a 5-minute cooldown. If you can perform high-intensity exercises and jump , then burpees are a great movement to add to your routine. To perform a burpee, begin by standing upright with your hands above your head. Next, jump up with your hands still above you.

TRY a work and rest routine. White recommends performing repetitions for three to four sets, with a small rest in between sets to catch your breath. It might look like an easy machine, casually spinning your legs while watching TV or reading a magazine. Be sure to stand up straight to lengthen your abs and engage your upper-body muscles.

Making use of the handles and swinging your arms will help you burn more calories. TRY working out like Jennifer Aniston : As reported by Vogue in , the Friends star likes to hit the elliptical for 20 or more minutes.

Climbing up a flight of stairs requires work. TRY a HIIT StairMaster workout: Work your way from a comfortable, moderate pace to an all-out effort. Battle ropes are an excellent, no-fuss way to get a full-body strength training and cardio workout.

Working at a high intensity, battle ropes will increase your heart rate in seconds. To use them properly: Hold one end of the rope with each hand and stand with your feet shoulder-distance apart.

Bend your knees slightly and keep your chest up as you alternate whipping your arms to send waves down to the rope anchor. Experiment with different tempos and movement, whipping faster with one arm while slamming the rope hard with the other. TRY this minute routine: S tart with making alternating waves with each arm.

For the next 5 minutes, try to maintain these waves. Just try to endure. Try this for another 2 rounds. Rest 1 minute in between rounds. Water adds an element of resistance, forcing you to recruit more muscles to move efficiently and use oxygen wisely. Need more motivation to hit the pool? Yoga is an ideal low-impact exercise for weight loss.

High cortisol levels can lead to weight gain, and research shows that yoga can help decrease stress. Plus, yoga increases flexibility, strength, and coordination. Pilates is similar to yoga but focuses more on strength. TRY these simple pilates exercises or a hot pilates class to get your sweat on.

Working out in intervals is one way to reap the benefits of cardio and strength while maximizing your calorie burn in a short amount of time. The intensity resets your metabolism to a higher rate during your workout, so it takes hours for your body to cool down again.

LISS , according to a study from the European Journal of Applied Physiology. As you progress, you can increase your time to 45 seconds of activity and 15 seconds of rest. Remember, you want to be working at your maximum—leaving you out of breath by the end of that interval.

When you begin your weight loss journey, you might be wondering how much weight you can expect to realistically lose in the first few weeks or months. However, the amount of weight one can lose will vary from person to person, and there are lots of factors that contribute to weight loss rate.

According to White, some of these factors may include:. Realistically, after the initial drop, the loss ranges from a half a pound to one and half pounds per week. Over the course of an initial day period a realistic weight loss could range from eight to 27 pounds.

This would include any initial water weight lost in the first week or two. Weight loss is not linear; what works for someone may not for another. Shannen Zitz is an Assistant Editor at Prevention, where she covers all things lifestyle, wellness, beauty, and relationships.

Previously the Editorial Assistant at Prevention, she graduated from the State University of New York at Cortland with a bachelor's degree in English. Rekha Kumar, M. is recognized as an international leader in the field of obesity medicine.

Working at lower intensities can be great, but it won't necessarily burn more fat off your body. One way to increase your calorie burn is to exercise at higher intensities.

This doesn't necessarily mean that you should avoid low-intensity exercise if you want to burn more fat. There are some specific things you can do to burn more fat and it all starts with how often and for how long you exercise. You may be confused about exactly how hard to work during cardio.

You may even think that high-intensity exercise is the only way to go. After all, you can burn more calories and you don't have to spend as much time doing it.

But having some variety can help you stimulate each of your energy systems, protect you from overuse injuries, and help you enjoy your workouts more. You can set up a cardio program that includes a variety of different exercises at different intensities.

Or, if you're not using heart rate zones, about a six to eight on a point perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk in complete sentences.

But you're not going all out, as in sprinting as fast as you can. There's no doubt that some high-intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity. You can get the same benefit from short workouts spread throughout the day as you do with continuous workouts.

For example, a pound person would burn about calories after running at 6 mph for 30 minutes. If this person walked at 3. But, the number of calories you can burn isn't the whole story. Too many high-intensity workouts every week can put you at risk in a number of ways.

If you don't have much experience with exercise, you may not have the conditioning or the desire for breathless and challenging workouts. If you have any medical condition or injury, check with a healthcare provider before training.

If you're doing several days of cardio each week, you would probably want only one or two workouts to fall into the high-intensity range. You can use other workouts to target different fitness areas like endurance and allow your body to recover.

Here are some examples of how to incorporate high-intensity workouts. One way to incorporate high-intensity workouts is to exercise at a fast pace.

You can use any activity or machine for a minute workout at a fast pace, but the idea is to stay in the high-intensity work zone throughout the workout. Twenty minutes is usually the recommended length, and most people wouldn't want to go much longer than that. Tabata training is another form of high-intensity interval training in which you work very hard for 20 seconds, rest for 10 seconds, and repeat for 4 minutes.

In this workout, you should be breathless and unable to talk. Additionally, interval training is a great way to incorporate high-intensity training without doing it continuously. Alternate a hard segment e.

Repeat this series for the length of the workout, usually around 20 to 30 minutes. That would be a level four to six on a point perceived exertion scale. You are breathing harder than usual, but can carry on a conversation without much difficulty.

Schedule your day around exercise instead of trying to squeeze it in when you can. Making your workout a priority increases the chances that you will accomplish your goal. The American College of Sports Medicine ACSM often recommends this level of intensity in its exercise guidelines.

The lower end of this range usually incorporates the fat-burning zone. Moderate-intensity workouts also have some great benefits.

For instance, even modest movement can improve your health while lowering your risk of heart disease, diabetes, and high blood pressure. Also, it takes time to build up the endurance and strength to handle challenging exercises.

Moderate workouts allow you to work at a more comfortable pace, which means you may be more consistent with your program. You also can usually get into the moderate heart rate zones with a variety of activities.

Even raking leaves or shoveling snow can fall into that category if you do it vigorously enough. For weight management, you would likely want the majority of your cardio workouts to fall into the moderate range. Some examples include:. This level of intensity is no doubt one of the most comfortable areas of exercise, keeping you at a pace that isn't too taxing and doesn't pose much of a challenge.

This fact, along with the idea that it burns more fat, makes low-intensity exercise popular. But, as we've learned, working at a variety of intensities is ideal for weight loss.

That doesn't mean that low-intensity exercise has no purpose, though. It involves the long, slow activities you feel like you could do all day.

Even better, it includes activities you usually enjoy, such as taking a stroll, gardening, riding a bike, or a gentle stretching routine. Low-intensity cardio can be something you do all day long by doing an extra lap when you're shopping, taking the stairs , parking farther from the entrance, and doing more physical chores around the house.

Exercise such as Pilates and yoga are at a lower intensity but help develop your core, flexibility, and balance. They can be a part of a well-rounded routine.

It may seem like a no-brainer that regular exercise can help you burn fat. But it's not just about the calories you're burning.

It's also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. Adding more muscle by lifting weights and doing other resistance exercises can also help with burning fat. While many people focus more on cardio for weight loss, there's no doubt that strength training is a key component in any weight loss routine.

Here are some benefits of weight training. If you lift weights at a higher intensity, you can increase your afterburn, or the calories you burn after your workout.

That means that you burn calories during your workouts, but your body continues to burn calories even after your workout while your body gets back to its resting state.

Lifting weights and maintaining muscle helps keep the metabolism up, even if you're cutting your calories. If you are restricting calories, you risk losing muscle. Muscle is metabolically active , so when you lose it, you also lose the extra calorie burn muscles produce.

To start, choose a basic total body workout and do that about twice a week, with at least one day in between. As you get stronger, you can do more exercises, increase intensity, or add more days of strength training. It may take a few weeks but you'll eventually see and feel a difference in your body.

If you want a more structured program, try a four-week slow build program which includes a schedule of cardio and strength workouts that allows you to gradually increase your intensity.

When it comes to burning more fat, you have to work at it. The good news is that it doesn't take much activity to push the body into that fat burning mode. Try incorporating some type of activity every day, even if it's just a quick walk. Then, build on that over time.

Soon you're on the way to burning more fat. It also can be beneficial to work with a registered dietitian or certified personal trainer to develop a more individualized program. Mul JD, Stanford KI, Hirshman MF, Goodyear LJ. Exercise and regulation of carbohydrate metabolism.

Prog Mol Biol Transl Sci. Chiu CH, Ko MC, Wu LS, et al. Benefits of different intensity of aerobic exercise in modulating body composition among obese young adults: a pilot randomized controlled trial.

Health Qual Life Outcomes. Calorie Control Council. Get moving calculator. Department of Health and Human Services. Activity guidelines questions and answers.

Centers for Disease Control.

Interval training, more commonly known as high intensity interval training HIIT , is a broad term for short bursts of intense exercise that alternate with recovery periods. Numerous studies have shown that HIIT is especially effective at burning belly fat , which has links to many chronic diseases.

To get started, choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times. For example, pedal as hard as you can on a bike for 30 seconds, then pedal slowly for 1—2 minutes.

Repeat this pattern for 10—30 minutes. The American Council on Exercise estimates that a pound kg person burns about 9 calories per minute swimming at a crawl or moderate pace. How you swim appears to affect how many calories you burn.

One study on competitive swimmers found that the most calories were burned during the breaststroke, followed by the butterfly, backstroke, and freestyle.

One week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility , and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides. This makes it a great option for people with injuries or joint pain.

A week study of 60 women with obesity found that those who participated in two minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1. The yoga group also experienced improvements in mental and physical well-being.

In fact, studies have shown that yoga can teach mindfulness and reduce stress levels. Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online.

Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable , which makes it easier to stick to over time. An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times per week significantly reduced waist, stomach, and hip circumference , compared with a control group that did no exercise over the same period.

Pilates may also reduce lower back pain and improve strength, balance, flexibility, endurance, and overall fitness. You can do Pilates at home or at one of the many gyms that offer Pilates classes. To further boost weight loss with Pilates, combine it with a balanced diet and other forms of exercise, such as weight training or cardio.

How much weight you can expect to lose from exercise depends on your:. Although most people want to lose weight quickly , experts often recommend losing no more than 1—2 pounds 0. Losing weight too fast can have negative health consequences.

It can result in muscle loss and increase your risk of:. People who lose weight too fast are also more prone to regaining it. Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. At rock bottom, Carter realized that the only person who could turn things around was himself.

Many people struggle to get enough high-quality sleep. Certain foods and drinks like nuts, fish, and tea can help you sleep better. Learn more. Insomnia makes it difficult for you to fall asleep, stay asleep, or both. Get information on risk factors, symptoms, tests, treatments, and home…. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 8 Best Exercises for Weight Loss. Medically reviewed by Daniel Bubnis, M.

Walking Jogging Cycling Weight training HIIT Swimming Yoga Pilates Weight loss Takeaway. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site.

To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Jogging or running. Weight training. Interval training.

Burning more calories matters more than using fat for energy. The harder you work, the more calories you will burn overall. It doesn't matter what type of fuel you use when it comes to weight loss.

What matters is how many calories you burn. Think about it this way—when you sit or sleep, you're in your prime fat-burning mode.

But you probably don't think of sitting and sleeping more as a pathway to losing body fat. The bottom line is that just because you're using more fat as energy doesn't mean you're burning more calories.

Exercising at lower intensities will use more fat for energy. Over the years, this theory has become so ingrained in our exercise experience that we see it touted in books, charts, websites, magazines, and even on cardio machines at the gym. The trouble is that it's misleading.

Working at lower intensities can be great, but it won't necessarily burn more fat off your body. One way to increase your calorie burn is to exercise at higher intensities.

This doesn't necessarily mean that you should avoid low-intensity exercise if you want to burn more fat. There are some specific things you can do to burn more fat and it all starts with how often and for how long you exercise.

You may be confused about exactly how hard to work during cardio. You may even think that high-intensity exercise is the only way to go. After all, you can burn more calories and you don't have to spend as much time doing it. But having some variety can help you stimulate each of your energy systems, protect you from overuse injuries, and help you enjoy your workouts more.

You can set up a cardio program that includes a variety of different exercises at different intensities. Or, if you're not using heart rate zones, about a six to eight on a point perceived exertion scale.

What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk in complete sentences. But you're not going all out, as in sprinting as fast as you can. There's no doubt that some high-intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity.

You can get the same benefit from short workouts spread throughout the day as you do with continuous workouts. For example, a pound person would burn about calories after running at 6 mph for 30 minutes. If this person walked at 3. But, the number of calories you can burn isn't the whole story.

Too many high-intensity workouts every week can put you at risk in a number of ways. If you don't have much experience with exercise, you may not have the conditioning or the desire for breathless and challenging workouts.

If you have any medical condition or injury, check with a healthcare provider before training. If you're doing several days of cardio each week, you would probably want only one or two workouts to fall into the high-intensity range.

You can use other workouts to target different fitness areas like endurance and allow your body to recover. Here are some examples of how to incorporate high-intensity workouts. One way to incorporate high-intensity workouts is to exercise at a fast pace.

You can use any activity or machine for a minute workout at a fast pace, but the idea is to stay in the high-intensity work zone throughout the workout. Twenty minutes is usually the recommended length, and most people wouldn't want to go much longer than that.

Tabata training is another form of high-intensity interval training in which you work very hard for 20 seconds, rest for 10 seconds, and repeat for 4 minutes. In this workout, you should be breathless and unable to talk. Additionally, interval training is a great way to incorporate high-intensity training without doing it continuously.

Alternate a hard segment e. Repeat this series for the length of the workout, usually around 20 to 30 minutes. That would be a level four to six on a point perceived exertion scale. You are breathing harder than usual, but can carry on a conversation without much difficulty.

Schedule your day around exercise instead of trying to squeeze it in when you can. Making your workout a priority increases the chances that you will accomplish your goal. The American College of Sports Medicine ACSM often recommends this level of intensity in its exercise guidelines.

The lower end of this range usually incorporates the fat-burning zone. Moderate-intensity workouts also have some great benefits. For instance, even modest movement can improve your health while lowering your risk of heart disease, diabetes, and high blood pressure.

Also, it takes time to build up the endurance and strength to handle challenging exercises. Moderate workouts allow you to work at a more comfortable pace, which means you may be more consistent with your program. You also can usually get into the moderate heart rate zones with a variety of activities.

Even raking leaves or shoveling snow can fall into that category if you do it vigorously enough. For weight management, you would likely want the majority of your cardio workouts to fall into the moderate range. Some examples include:. This level of intensity is no doubt one of the most comfortable areas of exercise, keeping you at a pace that isn't too taxing and doesn't pose much of a challenge.

This fact, along with the idea that it burns more fat, makes low-intensity exercise popular. But, as we've learned, working at a variety of intensities is ideal for weight loss. That doesn't mean that low-intensity exercise has no purpose, though.

It involves the long, slow activities you feel like you could do all day. Even better, it includes activities you usually enjoy, such as taking a stroll, gardening, riding a bike, or a gentle stretching routine.

Low-intensity cardio can be something you do all day long by doing an extra lap when you're shopping, taking the stairs , parking farther from the entrance, and doing more physical chores around the house.

Exercise such as Pilates and yoga are at a lower intensity but help develop your core, flexibility, and balance. They can be a part of a well-rounded routine. It may seem like a no-brainer that regular exercise can help you burn fat.

But it's not just about the calories you're burning. It's also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. Adding more muscle by lifting weights and doing other resistance exercises can also help with burning fat.

While many people focus more on cardio for weight loss, there's no doubt that strength training is a key component in any weight loss routine. Here are some benefits of weight training.

If you lift weights at a higher intensity, you can increase your afterburn, or the calories you burn after your workout.

That means that you burn calories during your workouts, but your body continues to burn calories even after your workout while your body gets back to its resting state. Lifting weights and maintaining muscle helps keep the metabolism up, even if you're cutting your calories.

If you are restricting calories, you risk losing muscle. Muscle is metabolically active , so when you lose it, you also lose the extra calorie burn muscles produce. To start, choose a basic total body workout and do that about twice a week, with at least one day in between.

As you get stronger, you can do more exercises, increase intensity, or add more days of strength training. It may take a few weeks but you'll eventually see and feel a difference in your body. If you want a more structured program, try a four-week slow build program which includes a schedule of cardio and strength workouts that allows you to gradually increase your intensity.

When it comes to burning more fat, you have to work at it. The good news is that it doesn't take much activity to push the body into that fat burning mode.

Try incorporating some type of activity every day, even if it's just a quick walk. Then, build on that over time.

Soon you're on the way to burning more fat. It also can be beneficial to work with a registered dietitian or certified personal trainer to develop a more individualized program. Mul JD, Stanford KI, Hirshman MF, Goodyear LJ.