How To Burn Body Fat – 4 Things You Must Do To Get Rid of That Fat
In this article I'm going to cover some great tips for how to burn body fat.
Losing body fat comes down to physical activity and eating right, and here are four things that you must do to burn body fat...
1) Create An Energy Deficit
Research constantly reveals new things about health and how our bodies work, but one thing will never change: you have to burn more calories than you eat to lose body fat.
You can increase your physical activity, decrease your caloric intake or both.
There are 3500 calories in a pound. As an example, if you burn an extra 500 calories a day or decrease your calorie intake by 500, you should lose a pound of body fat every week.
2) Build Some MuscleMost people know that they should do some kind of cardiovascular exercise for 30 to 45 minutes, 3 to 5 days a week.
What many people aren’t aware of is the role that muscle plays in body fat loss.
Somewhere around 25 to 30 years of age, we start losing muscle. Loss of muscle causes a slow down in metabolism.
Even if you eat the same amount of calories at 35 that you do at 22 years old, you can still find yourself gaining body fat – unless you exercise and build muscle!
Doing some kind of resistance training will help you defeat this drop in metabolism.
Weight training, body weight exercises or a combination of the two is what you need to do to maintain muscle.
A common claim that’s made is that a pound of muscle burns around 50 to 70 calories a day. However, some research says that a pound of muscle burns more like 7 to 10 calories a day.
Let’s just say that by adding 10 pounds of muscle you’ll burn an extra 80 calories a day. That’s about 29,000 extra calories you would burn in 1 year!
That’s not even counting the calories that you’ll burn from doing a weight training session.
As a side note for you ladies, don’t think that adding 10 pounds of muscle will make you look like a female bodybuilder. With a well rounded training program you’ll add little bits of muscle around different parts of your body.
Can you see the importance of adding or maintaining muscle to burn body fat?
3) Eat Frequently
“When frequent eating is combined with the right food choices, your body will literally turn into a turbo-charged fat burning machine!”
- Tom Venuto, creator of the Burn The Fat System
You can burn body fat eating three times a day and exercising, but you will burn fat much faster by eating every three or four hours.
Missing meals slows down your metabolism and causes a starvation response within your body that triggers body fat storage.
If your goal is to lose body fat, you certainly don’t want to make your body store more of it!
Eating frequently keeps your metabolism racing and controls cravings that lead to junk food binges.
When you binge and eat a bunch of calories at once, excess calories will be stored as body fat.
You need to eat four times minimum, but you will likely get much better results eating five to six times a day.
If you’re one of the many Americans who skip breakfast, don’t!
Let’s say you skip breakfast and you haven’t eaten since 9:00 p.m. the previous day. If you wait until 12:00 pm to eat lunch, you’ve gone 15 hours without any food!
By that time you’re in a catabolic (muscle wasting) state and your body has gone into starvation mode. Remember – your body stores fat more easily when you’re in starvation mode.
Eating four to six times a day, every day can help you lose body fat fast!
4) Control Your Blood Sugar
When I first started learning how to burn body fat, I had trouble understanding the fat burning and blood sugar relationship.
I'm going to explain this as simply as I can...
Insulin is a hormone that transports blood sugar into your muscles and liver.
Glucagon is a hormone that allows your cells to release fat.
If you eat too many carbohydrates or the wrong types of carbohydrates, it causes an insulin spike and decreased glucagon production.
See where I’m going with this?
When glucagon production is diminished because of an insulin spike, your ability to burn fat is crippled.
If you keep insulin in check, you can literally burn fat all day long!
The other reason to control insulin spikes is they lead to sharp blood sugar drops. This triggers intense cravings that cause you to go on wild food binges.
Ok, so how do you control insulin?
Eat unrefined, complex carbohydrates. Complex carbs are absorbed more slowly into your blood stream, causing a controlled insulin response.
Combine carbs with protein when you eat. This slows down the digestion of carbs into your blood stream and helps control insulin spikes.
This is so important that I've written a separate article on protein and fat loss.
Divide your calories into 4 to 6 meals. This helps keep you from eating large amounts of carbs at any one time. It also helps you control the overwhelming food cravings that cause you to eat lots of calories at one time.
Eat right and follow a well rounded exercise routine five to six times a week. That’s how to burn body fat - fast!
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