The topic of weight loss and fat burning is one of the most popular in fitness, especially after the protracted January holidays and frost, when all the prohibitions collapsed by themselves. About 80% of gym goers come there for this very reason. Therefore, today we will talk about how to train to reduce the fat component.
Senior trainer of the network of fitness studios SMSTRETCHING and the studio Project By SMSTRETCHING
What is the Difference Between Cardio and Fat Burning Workouts
Fat burning workout is when the energy that is stored in the fat layer is spent on doing the exercises. The body uses different methods of energy supply. This is associated with the appearance of fatigue, a burning sensation in the muscles and the fact that at the end of the workout it is very easy to start the exercise and that sometimes after a couple of times you run out of strength.
Fat burning and cardio are not the same thing. Cardio training is aimed at improving the cardiovascular system and increasing body endurance. And fat burning, as we already know, is different. For the process of fat burning, cellular particles are responsible - mitochondria. In order for the fat to “burn”, the workout must be high-intensity. A short workout where you have to give 110%. But there is a caveat: such a workout greatly increases the heart rate. People who are just starting to exercise do not know anything about the heart rate, and including how to monitor it. They risk harming the cardiovascular system.
How you can lose weight without resorting to fat burning workouts
There is only one way - to increase the number and activity of mitochondria through diet and lifestyle.
Reduce or remove by-products and replace them with minimally processed foods. When junk food is the basis of nutrition, the body does not receive enough energy. It is better to switch to a healthy diet with healthy foods. Cleansing the body allows you to expel all poor quality from the body. To avoid feeling hungry, you should eat healthier foods with minimal processing.
Regular exercise and an active lifestyle require the muscles to constantly exchange energy. Accordingly, mitochondria are constantly “pumping fuel into the furnace” and the energy supply is started more easily.
The keto diet
This is a type of diet in which healthy fats are the basis of the diet. With this diet, the body switches from carbohydrates to fats for fuel. The goal is achieved: mitochondria are always active. But such a diet is not suitable for everyone. I recommend that you contact your dietitian with the question of choosing a diet. You should not make a decision on your own, because this is a risk for the body.
Rest is an important part of improving the functioning of the body and mitochondria as well.
Fat burning workout is a high intensity workout. It lasts 30-40 minutes, but it raises the heart rate greatly. It hurts an unprepared person. Therefore, the best option is to build a nutrition program, regularly engage in any kind of sports and relax.
And the main thing is to remember that you won't be able to lose weight in a week. A dream body is a long, regular and persistent work on oneself.
Most Effective Fat Burning Workouts
Senior coach of Vnukovo Sport Club
The most basic workout for fat loss is aerobic workout. It can be represented by any cyclic sport: swimming, running, elliptical trainer, rowing, cycling - all of this is perfect as an aerobic workout.
The direct process of fat burning occurs with low-intensity long-term work (from 30 minutes). For example, when running, choose a speed at which you can comfortably maintain a conversation with others. The same goes for other types of activity.
You should be able to keep pace with ease and feel a little fatigued at the end of the session. Red faces, a pulse under 200 beats and a semi-faint state, of course, will bring greater moral satisfaction to someone, but with training of such intensity, the body will primarily consume stored glycogen, and not fats. In addition, for beginners, such a pace can harm rather than benefit. Such trainings, of course, also have a place to be, but they should be carried out under the supervision of a coach, with some experience behind him.
High intensity interval training (HIIT)
This type of training consists of high intensity intervals, which are replaced by periods of recovery. This activity consumes a lot of calories and improves metabolism. HIIT can be represented by both power and cyclic views. For example, in a gym, it can be a circular workout with a constant change of stations in the format of 40-60 seconds of work and 10-20 seconds of rest.
With cyclic work - 1-5 minutes of fast running, followed by 1-3 minutes of slow or walking. Also, high-intensity training can combine aerobic exercise with strength training. A striking example of such combinations is crossfit complexes, in which you can very often see rowing, running or a ski simulator along with a barbell or dumbbells. In general, there are a lot of options for performing such workouts, but here it is better to trust an experienced trainer who will create a program suitable for you.
This is a game sport that is gaining great popularity in Russia. It is simple enough to enter and can be learned quickly. More and more places for training are opening, the number of people involved is also constantly growing. Squash is one of the most energy-intensive types. For a 30-minute session, you can easily spend 500 kcal, for example, for comparison, while running, you will spend the same amount of kcal in about an hour. At the same time, due to the dynamics and excitement, this is given easier than a long run. You can also choose any other game sport you like and combine fat burning with a pleasant pastime.