Fat burning is one of the more difficult goals to achieve when working out. Sometimes, no matter how hard you try, you just can’t seem to get that fat to move.
But worry no longer, in this short article, we’ll be covering the fastest, most effective ways to burn fat that you can add to your routine. Here we’ll be discussing:
- Fat Loss Science – How it works.
- Fat Burning Foods – What should you be putting in your diet.
- Fat Burning Exercises – Best exercises to perform in the gym and at home.
- How to Burn Fat Naturally – Methods you may not have thought of.
- How to Lose Belly Fat – What’s the best way?
Read on to find out all about these points and more.
Fat Loss Science
In the simplest terms, if you think of fat as just reserve energy stores. When you’re not consuming additional energy from food, your stored fat has to make up the difference.
Through complex and various metabolic processes, fat loss occurs by your body converting it into energy for your muscles. Over time this causes your fat cells to shrink and in doing so, you lose more fat and become leaner.
Those are the basics of fat loss. Obviously there are several ways which you can make your body turn on your fat to turn it into energy, but the bottom line is this: you always need to be expending more calories that what you’re consuming for your body to do this.
Calories out vs calories in is always is going to be your guide of how well you’re going on your fat loss.
Fat Burning Foods
A good way to improve your overall fat loss is to watch what you eat. There are several foods out there that can help improve the amount of fat that you burn throughout the day.
Here’s a quick list of some of the more notable options out there on the market and why they work:
- Fatty Fish – Containing Omega-3 fatty acids, fatty fish can help promote fat loss. It also has a good amount of protein which can help with digestion.
- MCT Oil – Your body uses MCT oil as an immediate energy source. It can increase overall fat burning, reduce hunger and even support promotion of muscle mass.
- Coffee – The caffeine in coffee is what helps the most here. It improves metabolism, energy, focus and power output which helps both with fat loss and training in the gym.
- Eggs – A large source of protein and fats which can reduce hunger and help fat burning.
- Green Tea – Contains antioxidants which promote your levels of the fat burning hormone norepinephrine, also contains an amount of caffeine which can help energy and metabolism.
- Whey Protein – Helps improve your muscle mass, while reducing your appetite and boosting your metabolism.
- Apple Cider Vinegar – Potentially suppresses appetite, increases loss of belly fat and reduces blood sugar and insulin levels which can lessen fat storage.
- Chili Peppers – Increases body temperature which starts a cooldown process that burns more calories than you would do normally. It can also help with appetite suppression.
- Ooling Tea – Contains catechins similar to green tea and could also help improve overall levels of the fat burning hormone norepinephrine.
- Full-Fat Greek Yogurt – May increase fat loss, appetite suppression, and lean muscle mass during weight loss and improve healthy gut bacteria.
- Olive Oil – Promote feelings of fullness and boost metabolism while giving you a good supply of healthy fats.
All these would be good options in to include in your diet for those reasons. They’re all effective and healthy options that could help improve your diet while focusing on fat loss.
Fat Burning Exercises
It’s not only what you eat, but it’s also what you do when you exercise when it comes to fat loss. You want to do exercises that use a lot of muscle groups and burn a lot of calories.
Below, we’re going to list off a few exercises you can perform both in the gym or at home to improve your overall amount of fat loss.
Here’s some our top recommendations:
- Burpees – An explosive exercise, hits majority of your muscles. Start in a pushup position, go up into a jump and then back into a pushup position.
- Mountain Climbers – Start in a planking position and then pull one of your knees to your chest. Return to the original position and repeat again with the other knee.
- Kettlebell Swings – Hold a kettlebell with your arms down in front of you. Bend your hips and swing the kettlebell between your legs, then thrust your hips and swing the kettlebell out in front of you.
- Medicine Ball Slams – Hold the heavy ball above your head and slam it into the ground, catch it as it bounces back and repeat. You’ll need maximum intensity for this move.
- Dumbell Overhead Lunge – Perform overhead raises while lunging forward. This can work your back, glutes, shoulders and torso.
Adding these into your routine could help improve your overall calorie output. They are easy to perform both at the gym and at home.
If you’re performing them at home, be careful with the medicine ball slams, kettlebell swings and overhead lunges. Anything that uses weights you should be careful when performing them in an area at home.
How to Burn Fat Naturally
In this section we’ll be covering alternative methods of fat loss, aside from the typical diet and exercise.
These are some of the options you may have overlooked or not thought about:
Natural Fat Burners
These are supplements on the market which can help reduce the time it takes you to burn fat. You should still combine it with diet and exercise, but they can help improve the speed in which it happens.
Natural fat burners contain a combination of herbs, minerals and vitamins which all contribute to accelerated fat loss. There are several of them available on the market. We’ve linked to several of them in this article, you can view them all above and find the right option for you.