5 Fat-Burning Strategies
Here's how to work out, eat right -- and lose fat.
3. Fat-burning Workout: Pump Iron or Do Other Strength Training continued...
For flabby upper arms, you can do dumbbell kickbacks with hand weights.
(With upper arm parallel to the floor and bent at the elbow, lean over a weight
bench or other low bench with your other arm supporting your body. Extend the
lower arm holding the weight until it is straight. Repeat and switch the weight
to the other hand.)
To maximize the fat burning during weight training, women should aim for 12
to 15 repetitions per exercise, White says, and focus on a higher number of
reps rather than constantly boosting the weight. Men should aim for eight to 12
reps and increase the weight periodically.
4. Fat-Burning Workout: Crunch Your Flab
Although a lot of people think a thousand sit-ups or crunches a day will get
rid of the flab, that's not entirely true, Sedlock says. "Sit-ups aren't going
to get rid of your abdominal fat, per se," she says. "Sit-ups strengthen the
abdominal musculature." So that means with enough sit-ups your tummy should
have a better appearance, she says.
"If part of the muffin top is due to those muscles not being exercised for a
long time, toning up those muscles may help," she adds.
Pot bellies can be toned up with crunches and reverse crunches (lie flat and
raise your hips and legs to work the lower abdominals).
5. How to Lose Fat: Overhaul Your Diet
Every other week, it seems, there's some new "fat-burning" food or
supplement. On the list: chili peppers, low-fat dairy, and numerous dietary
There's some truth to the fat-burning food claims. "Some studies show
certain foods can speed metabolism," White says.
For instance, capsinoids -- compounds derived from chili peppers --
increased fat burning slightly, and more so in subjects who had a body mass
index (BMI) over 25, the beginning of overweight, according to Japanese
researchers who published the study in Bioscience, Biotechnology, and
Researchers have debated the role of dairy foods in weight management. Diets
with at least three daily servings of [low-fat] dairy products speed weight
loss and body fat loss in obese people compared to a diet with little dairy,
according to Michael Zemel, PhD, of the University of Tennessee, who has
published his results of the value of dairy in the Journal of the American
College of Nutrition and other journals.