Millions of people around the world are looking for ways to burn fat and get shredded. It’s not an easy task, but it is definitely doable if you have the proper discipline and dedication and are willing to put the necessary work.
If you’re one of those people, you need not worry. There are many different proven methods you can use to burn the excess fat, so if you try one out and it’s not suitable to you, there are many other choices available that will surely help you achieve your ideal physique.
In this article, we present you with 6 different scientifically proven methods to burn fat.
It’s worth noting however that fat burning is a relatively slow process and you shouldn’t expect it to happen overnight, but if you’re doing the right things, it most certainly will.
6 Scientifically Proven Methods to Burn Fat
Mixing just 2 or 3 of the methods described below will ensure that you turn into a fat-burning machine which will burn the excess fat as fast as possible.
Intermittent fasting has become increasingly popular in recent years for a good reason: it really is a good fat loss method ! Even though it may not be the optimal choice for everyone, if you find that it fits your lifestyle, why not give it a try? The benefits are huge.
Intermittent fasting basically means that you alternate time periods of not eating anything (the fasting period) with times when you’re allowed to eat.
There are numerous ways in which you can do this, but the most commonly employed tactics are fasting for 16 hours and feeding for 8 or fasting for 20 hours and feeding for 4.
If you think you have the physical and mental endurance, you can even try fasting for a day and a half (36 hours) and feeding for 12. It is really up to you how you will arrange these time periods and it is advisable that you arrange them in a way that best suits your daily routine.
The reason why this type of diet works is because when you’re fasting the body enters the most efficient state for fat burning because that’s when your fat-burning hormones get activated while your fat-gaining hormones.
There are also people who find it a lot easier lifestyle and like the feeling of “pigging out” during the eating periods without the feeling of guilt usually accompanied by eating huge amounts of food.
Carb cycling is also a very popular fat burning method that has been tried by lots of people and it has produced tremendous results.
Put simply, carb cycling is when you restrict your carb intake which makes it hard for your body to get enough energy through carbs alone, thus forcing it to make up for the lack by switching to alternative sources, like for example, fat.
The problem with this approach is that after a certain period of time the body will get accustomed to the low-carb diet which will make it a lot less effective.
In order to fix this, you will employ the low-carb approach for a few days and then add a high-carb or a medium-carb day here and there so that the body doesn’t get used to always being on a low-carb diet.
This will keep your metabolic rate elevated and give you the pleasure of having several high-carb days where you can eat your favorite high-carb foods without the guilt.
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Do a good workout finisher
A workout finisher is a short and intense cardio session at the end of the workout. Some good examples of finishers would be battle ropes, sled pushes, kettlebell swings, med ball slams burpees and loaded carries.
These movements will get your heart rate up and keep the metabolic rate elevated for the next 12 to 24 hours after doing the finisher because of the increased demand for oxygen, also known as EPOC (Exercise Post Oxygen Consumption).
The main idea here is that we are burning calories long after we have finished our workout. Here is a list of finishers you can do after every workout.
HIIT (High Intensity Interval Training) cardio is the best type of cardio when it comes to preserving muscle mass and burning fat.
A HIIT cardio session is much shorter than a conventional one which usually takes up to an hour. HIIT cardio usually last 15-20 minutes, but it is much more intense and has been proven to burn a lot more fat.
A HIIT cardio session consists of brief bursts of intense exercise such as sprinting, which are followed by a petriod of low-intensity movement like walking. We’ve provided some sample HIIT cardio sessions below which will surely burn up that stubborn fat.
Sample HIIT Workouts
40’s:
Sprint 14 sets of 40-yard dashes and rest around 30 seconds between sprints. The rest time begins when you cross the 40-yard marker.
100-yard sprints
Do a 100-yard sprint, rest 1 minute then do another 100-yard sprint. Do this until you’ve done a total of 10 sprints. The rest time begins when you cross the 100-yard marker.
Burpees
Perform 30 seconds of burpees, then rest for another 30 seconds. Do this for a total of 10 minutes.
Here is a sample treadmill HIIT workout : The 500 Calorie Treadmill HIIT Workout
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Eat less calories
This one is the simplest and yet the most effective, provided you have the necessary will power. When you eat less and don’t overeat you consume less calories.
No matter what you eat, when you consume less calories than your body needs so that it can satisfy its physical and metabolic activity energy requirements, you will inevitably lose fat.
The majority of people get excellent fat loss results simply by eating whatever they would normally eat, the only difference being that they eat a third less of everything.
One notable exception would be green veggies which are deemed “negative calorie foods” which you can east as much as you want. Don’t over-complicate your diet and make it more difficult than it actually is, just eat less and you will get great results.
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Take a fat-burning supplement
Fat-burning supplements have greatly improved in quality over the last two decades and are becoming increasingly effective.
They help you lose fat not only by increasing the metabolic rate so that you burn fat faster during the day, but they also contain an appetite suppressant which will prevent you from overeating or having cravings.
