Optimize fat burning -
Consider taking a supplement, such as chromium picolinate , which is said to have a positive effect on weight loss, hunger, and blood sugar levels. Research from points to the importance of reducing body weight without losing lean body mass. Some supplements may negatively interact with certain medications or conditions.
To lose fat and gain or maintain muscle mass, do moderate- to high-intensity cardio for at least minutes per week. Example of cardio exercises include:.
Increase the intensity of your workouts to challenge yourself and burn calories. For your workout to effectively build strength, you must push your muscles to their maximum capacity.
This may involve taking a break before proceeding. Exercise classes, such as yoga, Pilates, or tai chi , are also options. Always start with low weight loads and fewer repetitions.
Gradually work your way up to heavier weights or more repetitions. This will help avoid injury. Strength training helps prevent muscle loss while increasing muscle mass.
Make sure your routine is balanced and targets all the main muscle groups. Give your muscle groups time to recover. You can aim to target each muscle group a maximum of twice per week. To cut fat, you can also incorporate interval training into your workout plan. Allow for adequate rest and recovery on alternate days.
Either take an entire day off, or opt for light-intensity exercise, such as walking, swimming, or dancing. To optimize fat loss while maintaining muscle mass, follow a healthy diet that meets your nutritional and energetic needs.
Replace sugary beverages with drinks such as green tea, coconut water, and fresh vegetable juice. Within 45 minutes of finishing a workout, eat a meal containing protein, carbohydrates, and healthy fats.
Boost your energy levels with carbohydrates after a workout. This helps in the recovery process, and may even help speed up that process.
Carbohydrates help replace glycogen stores that were used for energy during exercise. Protein options for gaining lean muscle include:. You can also include healthy fats in your postworkout meals, including:. A certified nutritionist or dietitian can help you align your eating and exercise plan with your overall goals.
Working with a professional may be especially beneficial if your eating plan affects any existing health conditions, or if you have special dietary needs. As you progress, a pro can continue to tailor your program in a way that helps you advance.
Together you can help each other succeed. While you may end up losing a small amount of muscle mass along with excess fat, you can help manage it with a proper eating and exercise plan. To support fat loss, maintain a calorie deficit while eating lots of protein, carbs, and fresh fruits and vegetables.
Set attainable, realistic goals. Keep track of your progress over several months. Challenge yourself to improve your performance and focus on building strength.
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. Refined carbs digest quickly, raising insulin levels substantially, which is why you should avoid them.
But if you do happen to eat, say, a bowl of cold cereal typically a fast-digesting carb , you can still take measures to ensure those carbs digest more slowly. This will cause less insulin to be released and therefore have less of an impact on your ability to burn fat. Do this: One way to slow digestion is to eat carbs with protein and small amounts of fat.
Never eat carbs alone. Accompany that bowl of cereal, for example, with scrambled egg whites or cottage cheese. Alternatively, you could eat plenty of vegetables, such as broccoli, cauliflower, green beans, and green salads, with your meals. These foods actually slow the breakdown and digestion rate of all carbohydrates.
At night your insulin sensitivity decreases, meaning your body must release more insulin than usual to put any carbohydrates you eat at night to use in the body. And by now you know that higher insulin levels can decrease fat-burning and enhance fat storage. In addition, the body naturally produces a fat-liberating hormone called growth hormone within the initial 90 minutes of sleep.
GH not only increases fat-burning but is required to build mass and strengthen the immune system. This allows blood glucose—the high-tech name for digested carbs circulating in the blood—to remain low, which facilitates the rise in nocturnal GH production. A better option is to eat only protein meals the final four hours before bed, with one protein meal immediately before bedtime that includes only protein, such as a casein shake, low-fat cottage cheese, or chicken breast.
You can, however, eat a small serving of vegetables here if you wish. This arginine-based supplement is also effective when taken before bed, when it can exert a profound surge in GH levels and support fat-burning.
Sure, calories and hormones can determine whether your body deposits food into muscle or as body fat, but meal frequency, or how many times you eat each day, affects your overall metabolism. This is especially true for meals that contain protein. And, of course, eating seven or eight times per day would be even better than six.
This is one way to lean out without having to drastically reduce calories. Frequent feedings tend to increase the chance that what you eat will make its way into muscle tissue rather than being packed away as body fat. Do this: Eat small meals per day, spaced hours apart. Determine your ideal daily caloric intake for fat-burning see Rule 1 and divide that more or less evenly between your meals.
Depleted, broken-down muscles soak up both protein and carbohydrates for growth and recovery. If you eat too little at this time, you may actually set yourself back by impeding recovery; supporting recovery and growth actually increases metabolism while impeding it slows metabolism.
In terms of spurring recovery and growth, just about the most counterproductive thing you can do after a hard workout is starve yourself. Do this: Consume g of protein powder such as whey powder and casein along with g of fast-digesting carbs a large baked potato, slices of white bread, or a large sports drink such as Gatorade as soon as possible within an hour after training.
When you hit the gym, the body releases a fat-liberating messenger called epinephrine, which attaches itself to fat cells and allows fat to be burned as fuel. And, you guessed it, carbohydrates come into play here.
Refined carbs consumed before training suppress the exercise- and supplement-induced rise in epinephrine compared to eating the same amount of slower-digesting carbs. Refined carbs also boost insulin levels, further hampering fat-burning during the workout.
Bottom line, avoid refined carbs altogether before training. Do this: Fifteen to 30 minutes or less before training, consume 20g of protein powder in a whey shake or other protein powder source and g of carbohydrates to help you train hard all the way through your workout.
Stick with slow-digesting carbs here, such as oat bran, oatmeal, rye or whole-wheat bread, fruit, or sweet potatoes. On nonworkout days, eat that meal as a snack and drop your post-workout feeding. Glycogen is the unused and stored form of carbohydrates in muscles. When glycogen stores begin to peak from eating plenty of carbs, the body upgrades its fat-storing ability.
Conversely, as glycogen stores are depleted, fat-burning increases. One way to kick-start the fat-burning process is to go extremely low-carb on two consecutive days every couple of weeks. This ensures that you tap into your glycogen stores for fuel, which signals the body to burn more fat.
Optimize fat burning changes to your diet, such as eating more protein and fewer fqt carbs, Optimize fat burning help Goji Berry Digestive Health fat loss Pomegranate Nutritional Supplements burnnig and benefit your overall health. POtimize many fad gat and burnihg supplements promise quick results, modifying your diet, lifestyle, and exercise routine is the most effective way to reach and maintain a healthy weight. Several simple steps can promote long lasting, sustainable fat loss while improving your overall health. Strength training is a type of exercise in which your muscles contract against resistance. It builds muscle mass and increases strength over time, and it usually involves lifting weights.Optimize fat burning -
Strength training is one of the best ways to maintain lean muscle and promote muscle growth to improve your body composition - whether you are looking to lose, gain or maintain your weight. Lifting weights might also help increase your daily calorie burn, even hours after you've stopped training.
Putting wear and tear on your muscles requires a recovery period and this is when positive effects on your metabolism are seen. In one study, increases in metabolism were seen up to 38 hours after strength training 9. Bottom line: Lifting weights supports muscle mass, which in turn may have some positive effects on the speed of your metabolism, especially if it leads to muscle gain.
Plus, the increases in calorie burn from training, although short-lived, may also be an effective approach to weight management. Similar to weight training, high-intensity training might also have afterburn effects, referred to as Excess Post-exercise Oxygen Consumption EPOC 10 , 11 , After exercise, your muscle cells need time to restore normal function and metabolism.
And the harder the training, the longer this takes. During this time period, oxygen consumption is increased, which is directly related to calorie burn. Thus, hard training results in a longer recovery period and extended calorie burn, increasing your metabolism during this time.
This explains why a four-minute Tabata workout is able to result in calories burned throughout the day In addition, HIIT may increase your rate of fat oxidation and support greater fat-burning capabilities.
Bottom line: HIIT workouts may be an effective way to temporarily speed up your metabolism and promote more fat loss.
However, this approach requires consistent training to be truly beneficial. It takes calories to digest calories, also known as the thermogenic effect of food or TEF.
And some foods require more calories to digest than others. Protein is thought to be the most thermogenic of all the macros, which is partially why high protein diets are associated with more fat loss 14 , Learn how many grams of protein you need a day. Bottom line: High protein diets are strongly associated with fat loss benefits but are likely not an effective approach to increasing your metabolism since TEF represents such a small part of your overall energy expenditure.
Sleep can impact your metabolism by messing with certain hormones that control your appetite. Lack of sleep has been linked to increases in the hunger hormone ghrelin and decreases in the fat-burning hormone leptin Lack of sleep may also cause you to crave unhealthy foods And fatigue from lack of sleep leads to decreased output all day long and less intense workouts, meaning you are burning fewer calories than when fully energized.
Sleep can also influence nutrient utilization and fat storage. Poor sleep may alter how glucose is metabolized. And n ot sleeping enough may actually cause you to store more fat, putting a damper on your weight loss efforts Research suggests that most of us need at least 7 hours of uninterrupted quality sleep each night And playing catch-up on the weekends is not going to counteract the lack of sleep you got all week long.
Bottom line: While alterations in metabolism and hormone function are important, they don't necessarily correspond to the speed of your metabolism. Regardless, getting enough quality sleep could be an effective approach to supporting better weight management and more fat loss.
Similar to sleep, being in a constant state of stress can do a number on your hormones and how you metabolize your calories. Chronic stress can lead to increased fat storage, mainly abdominal fat, from excess cortisol production 21 , 22 , Continued stress triggers a constant state of fight or flight, and when the energy released is not used, it can be stored as body fat.
High amounts of stress also tend to mean less sleep, leading to changes in appetite-regulating hormones Stress is also linked to poor diet from increased cravings and reduced willpower.
Bottom line: Controlling stress may not make or break the speed of your metabolism, but can certainly help you process your calories more efficiently and manage your diet better overall. Standing more and moving around more throughout the day can also increase your burn.
No surprise here, since movement requires calories! For those that have a hard time getting daily exercise in, you may be able to burn a significant amount of calories just from staying lightly active all day.
In one study, those who stood during the day at work burned an additional calories In addition, those who tend to fidget more, tend to expend more energy.
For example, low-carbohydrate diets can be an effective strategy for weight loss. But on days of high-intensity workouts, low-carbohydrate fueling may not be the most effective strategy, especially post workout. The body burns sugars first. Low glycogen levels stored carbohydrates combined with high-intensity exercise creates opportunities for the body to burn higher amounts of muscle —not what anyone wants.
Therefore, on higher intensity days the optimal situation is to create opportunities to consume protein to rebuild muscle and carbohydrates to burn as fuel. Insulin is a power hormone that stimulates protein synthesis and it also releases blood sugar for energy use. Insulin is triggered when you eat carbohydrates.
This prevents the body from breaking down muscle to burn protein for energy. Share This: Complex carbs should be consumed well before a workout and especially after. The body needs the insulin for protein synthesis after the workout is complete.
Also, review popular protein myths with your clients so they know how much protein they need and how it will affect their bodies. On days that you do a lower intensity, aerobic workout, fueling will be different.
On these days the goal is to burn fat, so everything put into the body should be to induce lipolysis—the burning of fat for energy.
In other words, these are your low-fat days. There are two enemies of lipolysis and fat burning:. It may be helpful to think of fat and sugar use for energy as two separate faucets: when sugar is available, the body will turn down the volume of fat burn on one faucet and increase the sugar burn of the other faucet.
This is related to insulin. When the pancreas releases insulin, lipolysis is inhibited [4]. Share This: On longer, slower aerobic days, foods that trigger insulin release, namely simple carbohydrates, should be avoided completely.
Lactate - According to research, another inhibitor of lipolysis and fat burn is lactate. Lactate is present in muscles for energy use at rest and during high-intensity exercise.
Lactate is either used by slow twitch muscles for energy or it gets recycled to the liver for glycogen storage. So, the more lactate has accumulated in the body, the less fat will be burned during aerobic exercise. High-intensity exercise causes large increases in lactate production and therefore should be avoided on low-intensity days designed to burn fat.
The lower the exercise intensity, the higher the percentage of fat that is burned. Share This: Aim to maintain a heart rate between and during exercise on low-intensity days.
The major takeaway—and the basic information you want to relay to your clients—is that to lose weight while gaining, or at least not losing, muscle, you need to alternate your workouts between high-intensity, anaerobic exercises, and low-intensity aerobic work.
And then fuel accordingly on those days:. On high-intensity days, acquire or preserve muscle by eating more and including carbohydrates. On low-intensity days, burn fat without losing muscle by truly keeping the workout intensity low and by avoiding carbohydrates, especially simple carbs.
Burning fat and maintaining muscle is both difficult and time-consuming. No quick fix exists. Encourage your clients to use the slow and steady, proven approach and to avoid fad cleanses and other diets based on drastic caloric restrictions.
These types of fueling strategies combined with exercise rich programming can cause immediate drops in clothing size and win on the scale, but over the long-term, they do more harm than good. Within 45 minutes of finishing a workout, eat a meal containing protein, carbohydrates, and healthy fats.
Boost your energy levels with carbohydrates after a workout. This helps in the recovery process, and may even help speed up that process.
Carbohydrates help replace glycogen stores that were used for energy during exercise. Protein options for gaining lean muscle include:. You can also include healthy fats in your postworkout meals, including:.
A certified nutritionist or dietitian can help you align your eating and exercise plan with your overall goals. Working with a professional may be especially beneficial if your eating plan affects any existing health conditions, or if you have special dietary needs.
As you progress, a pro can continue to tailor your program in a way that helps you advance. Together you can help each other succeed.
While you may end up losing a small amount of muscle mass along with excess fat, you can help manage it with a proper eating and exercise plan. To support fat loss, maintain a calorie deficit while eating lots of protein, carbs, and fresh fruits and vegetables.
Set attainable, realistic goals. Keep track of your progress over several months. Challenge yourself to improve your performance and focus on building strength.
Stay consistent in your approach, and continue to focus on your progress. Be sure to appreciate the benefits of your hard work. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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Most people associate stretch marks with weight gain, but you can also develop stretch marks from rapid weight loss. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. How to Lose Fat Without Losing Muscle. Medically reviewed by Jake Tipane, CPT — By Emily Cronkleton — Updated on February 3,
Having too burnlng body fat can Pomegranate Nutritional Supplements Apple cider vinegar for yeast infection as burrning as having too much. This means Optimize fat burning a minimum Optomize fat percentage between 10 to 13 Optimize fat burning fatt women and 2 to 5 percent for men. Falling below that can cause a bunch of unpleasantness, including:. Without body fat, your body may even start to break down muscle, which can make you feel weak and tired. There are many ways to measure body fat percentage. Some are simple and affordable, while others are a little more pricey and may not be super accurate. Refillable cleaning solutions must go Optimize fat burning Opti,ize weight safely and Pomegranate Nutritional Supplements to optimize fat loss and caloric restriction and fat metabolism vat. This is especially Opyimize if you want to maintain OOptimize fitness level, bhrning activity, and overall function. To prevent this, you can follow a few eating and fitness guidelines that will help you achieve the results you want. This article outlines how you can use an exercise and eating plan to shed fat effectively without losing muscle. To lose fatyou need to consume fewer calories than you burn each day and exercise regularly.
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