Best Ways to Burn Fat & Gain Muscle
The best ways to burn fat will be different for each unique individual. As we all have different metabolisms, and different physical characteristics. Nevertheless, there are some common principles which can be applied to anyone, and it these that we shall concentrate on here.
The methods given here are tested over time, and among the best ways to burn fat.
The most obvious form of exercise you can perform is still one of the best ways to burn fat, and that is simple running. This running can be done indoors on a treadmill, but you will probably burn more calories by getting outside. If you do your running in the countryside, across country and often on hilly terrain, you will be working your body hard, and in a healthy environment (1).
- Method 2 to burn more fat
There is no doubt that skipping is one of the best ways to burn fat, if not the best. Successive generations of boxers have incorporated skipping into their daily schedule. These are people who can afford to be at anything below peak fitness. If you practice skipping for twenty minutes, you will probably find it the hardest 20 minutes of your training career!
Method 3 to lose weight
One of the best ways to burn fat is to know what you are setting out to do All physical exercise takes effort and determination, and you are far more likely to succeed if you can know what you have to do to reach your target. On average you need to burn 3500 calories to lose a pound of fat. There is also a formula which says if you multiply your weight in pounds by 13, you will find out the number of calories it will take for you to stay at your current weight. If you play around with the numbers a little, you can get an idea of how many calories you need to be taking in each day to lose the fat you want to lose. From these formulae, you can work out a reasonable plan for burning fat and losing weight.
- Method 4
The best ways to burn fat will always be ways you are likely to stick with, so if you are keen on intense sport, take advantage of this. Even if you only perform the activity in short bursts, you will still be burning calories. There is a lot of running and exertion involved in virtually any sport. And most have practice drills which you can perform alone. Doing something which gives you a challenge, and which you find satisfying, will give you the drive to push through the bad times and carry on (2).
These four methods are the best ways to burn fat.
Simple Steps to Burn Fat & Gain Muscle
Burn fat and gain muscle – it isn’t as hard as you might think. You can train your body to burn excess calories instead of storing them as fat. And you can exercise to build up your muscles. With the right techniques, it is easy, so here we show you the best ways to burn fat and build muscle.
- Step 1
The very first technique you need to learn in learning how to burn more fat and build muscle is to train your body to burn off excess fat. The human body is intelligent to the degree that it watches the calories coming in, and the activity burning them up. It doesn’t have any idea what future calorific intake will be, so it tends to store excess calories as fat. Exercise is what your body needs to keep the fat burning off. Simple running, swimming or cycling will stimulate the body to burn off fat.
These simple forms of exercise are the best starting point for a system to lose weight and gain muscle. As a complement to this, you will want to start eating as healthy a diet as possible. And you will need to add some resistance training to your program. The most effective form of resistance training is with weights. Weights increase the muscle mass, and this in turn leads to an increase in the speed at which calories are burned. Combine this with the reduced calories from your improved diet, and you should see a dramatic improvement in your health (3).
- Step 3
At this stage, you can increase your food intake. You should see quick results from the previous step, as your muscles get bigger and your waist gets smaller. This is exactly the result you want when you burn fat and gain muscle. Eventually you will reach a stage where your metabolism will be trying to burn off fat and grow muscles, but the difficulty lies in the body’s natural tendency to burn muscle. Sometimes when you are hungry on waking, that is a symptom of your body burning muscle instead of fat.
As you progress, you will need to step up your cardio and weight training. The weights you use will need to increase in weight constantly, as your body adjusts to each new level. When you can lift a weight for 8 reps with no obvious difficulty, you can then add to the weight and keep the pressure constant. At this stage, you can also add protein supplements. These can help you lose weight and gain muscle by repairing the muscle quickly. Protein is the nutrient which aids muscle repair, and this stimulates growth as your training program continues.
The most crucial step in learning to lose weight and gain muscle is to train your body, first to burn fat, and then to sustain muscle growth.
I am a doctor, more precisely an orthopedic surgeon. Wondering why a surgeon is writing about fitness & weight loss? Few years back my mom was diagnosed with cancer, until then i thought i knew everything about health & fitness.
Then started studying various books and blogs on fitness and realized that there are hundreds & thousands of things i was not aware. Though my mom passed away after her fight with cancer, but my interest in health & fitness continued.
I decided to start the blog and share all the information in know for the benefit of others. Lets come together, work and share the knowledge to be healthy & fit.