First of all, less is best, where fat burning is concerned.
Eat Less of the bad Fats.
You heard right. Less, not more.
Working harder in a shorter period of time, not only flays fat, but reconditions the body and fires up its metabolism. It’s pointless running or doing cardio for hours when you’re not hitting the fat burning zone. Research shows that short spurts of intense workout are the most effective way to boost the metabolism and burn fat. You can work smarter, not harder, by combining your strength training and cardio session into one short but intense muscle-building and fat-blasting workout.
Here’s some easy ways to burn the fats accumulated during the holiday merry making!
1. Hit the Weights.
Resistance training helps with fat loss in a number of ways. Weight training itself burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 24 hours after your workout.
2. Jump Rope
I’m a busy person. I have a 10 month old baby, run two online websites, am a pharmacist, fitness nutritionist, I hardly have time to go to a gym. And I bet it’s even more challenging for busy career women who frequently travel for work and/or who have young children at home. Well great news, you can pack these babies with you anytime and do this in any hotel room so long as you have a wee bit of space. Well great news ladies, this is a form of HIIT – Jump rope. Swift, fast, effective, and over in 20 minutes.
20 minutes double-leg jumps
After a brief warmup, I’ll jump rope as fast as I can for 1 minute, followed by a half a minute at a slower cadence. Keep rotating like this for 20 minutes. (Not easy!) Keep shoulder blades down and back, chest lifted, and jump softly. Swing the jump rope with wrists, not arms. The faster your go, the better. You may be afraid that jumping rope will be hard on your knees. However, the truth is that when properly executed, jumping rope is actually a low-impact exercise. By progressing gradually and jumping no more than 1/2 to 3/4 of an inch off the ground, you will cause less stress on the joints than jogging and actually strengthen your knee musculature.
3. Eat More Fat
By this I mean the good fats. The Omega 3’s. Consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. The polyunsaturated ones (especially omega-3s), such as those from fish and nuts, and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.
4. Eat Complex Carbs
I’m totally against cutting carbs from the diet. Instead, you need carbs for energy to flay fat. Go for complex carbs such as whole grains and vegetables (fibre from veggies are carbs). Consume most of your carbs in the morning and around your workouts, not at night before you sleep. Common sense will tell you that.
5. Eat 6 small frequent meals a day not 2-3 massive meals
This keeps metabolism up and give it the energy to build muscle and burn fat. Your resting metabolic rate increases. It will also prevent your body from kicking into “starvation” mode, which can happen when too much time elapses between meals. If this happens, your body will start burning muscle for energy and increasing your body-fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.