5 Fat-Burning Strategies
Here's how to work out, eat right -- and lose fat.
2. Fat-burning Workout: Pump Up the Cardio
A good overall cardiovascular conditioning exercise program is crucial to
burn fat, say Sedlock and White. "Walking is excellent," White says, but most
people have to pump it up a bit from their routine pace, especially if they've
been exercising for a while and the flab isn't budging.
"Increase the days," White suggests. "If you work out two days, go to three.
Or if you're jogging for half an hour, increase it to 45 minutes or an
Interval training -- that is, alternating bursts of intense activity with
bursts of lighter activity -- is a good way to burn more fat, White says. "Walk
for five minutes, then jog for five," he says, then repeat. That strategy will
burn overall more calories and more fat. If you are already jogging, jog then
sprint to mix it up, he says.
Increasing intensity for a short period within your regular workout will
burn more total calories and therefore more fat, Sedlock says.
3. Fat-burning Workout: Pump Iron or Do Other Strength Training
If you're trying to banish flab, weight training three times a week for a
half hour each session -- if you're a beginner -- is ideal, White
says. Once your flab is under control, two weight training sessions a week
usually will help you maintain tone, he says.
"Work the full body," he says, rather than focus only on, say, triceps work
for flabby upper arms. A full workout works all the major muscle groups, not
just the flabby ones.
If you're a beginner to weights or other kinds of strength training, such as
resistance bands, get some expert instruction first by hiring a personal
trainer for a session or two, experts suggest.
You can incorporate the full-body weight training exercises that focus on
your flabby areas, of course, White says. "For the muffin top, focus on the
[abdominal] oblique muscles by doing bicycle kicks," he says, "or do oblique
twists with the cable [weight] machine."
A simpler at-home exercise to burn fat, White says, is: Get a broom, hold it
straight up over your head, then lean to the right and the left. You should
feel the effort in your so-called love handles.