Top 3 Strategies for Fast Fat Burning
The first rule of having a fit body is to burn fat. You will be able to carry the fat burning rate to the highest level with these 3 gold strategies that you will include in your exercises. Now we will explain the most effective tips for burning fat!
First Three Steps to Burn Fat
First of all, you need to create the most favorable environment for metabolizing fat molecules. Here's what you need to do:
Find calorie clearance or at least calorie balance.
Keep your metabolic rate as high as possible.
Regularly stimulates muscle fibers sufficiently violently.
There are two ways to create a calorie deficit; one is by feeding one and also by increasing the spent energy. One of the most common and effective ways to increase the energy spent is of course to exercise.
The most effective exercises in creating calorie clearance per unit time are cardio exercises, but cardio alone is not enough. Cardio as well as regular weight training is very important. If you create a calorie gap by just cardio, the calories you burn don't always come from fats. If there is no obstacle to the destruction of muscle tissue, that is, the body does not think that the existing muscle mass is necessary, the muscles will begin to collapse along with fat. The only way to prevent this is to do regular weight training.
In short, you need to practice both cardio and severe weight training regularly to ensure maximum fat burning.
Most Effective Strategies to Burn Fat
Let's come to the strategies you need to apply in your training to burn fat…
Strategy 1:
One of the goals should be to build a larger engine. Because as the engine grows, the amount of fuel it will naturally increase. In other words, you should try to increase your muscle mass as much as possible so that your metabolism works at a higher level. Muscle tissues need energy, which allows you to spend extra energy even when you're not doing anything. Every week, perform intense weight training for all muscle groups, try to increase or maintain muscle mass. It is very important that you force yourself enough when you do the exercises, you should always have a lot of difficulty doing the last 2-3 repetitions. If you can do 1 more when the last repeat is over, the weight you are using is not enough.
Strategy 2:
Excess Post-Exercise Oxygen Consumption (EPOC), which means the use of extra oxygen after exercise, means that metabolism remains higher than normal despite the end of exercise, in other words increasing oxygen and energy use per unit time. EPOC can continue for 24 hours after training and even longer. As the intensity of the exercise increases, the EPOC yield naturally increases. If you know that 84% of the burned fats are exported as carbon dioxide, you will realize how much EPOC contributes to the fat burning. So it is very important that you include the exercises that will increase EPOC into your routine. HIIT training, in particular, will be very useful for maximizing EPOC.
Strategy 3:
Metabolic training will also be very useful. In weight training, energy is targeted to the muscle that is exercised as much as possible and that muscle group is exercised in the most severe way. In order to burn fat, you need to make weight training to increase and keep your heart rate during the exercises and increase the energy you spend. It's easy to do. For example, during weight training, rest between 30-60 seconds of rest between sets. This will help keep your heartbeat high and increase the calories you burn. You can also try interval training. Especially if you do this for the first time you can get good results. In addition to normal weight training, you can diversify your training by practicing this type of training one day a week.
All of these strategies are effective methods for increasing fat burning and maintaining muscle mass. But all this has a side effect, that you'll sweat like water floods! So don't forget to bring an extra T-shirt with you! Good sports!
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