There is more than one way to skin a cat, but not all are the same. So it goes with getting rid of body fat. Many of us reduce the problem to one question: “How can I maximize efficiency and minimize time?” Multiple methods and exercises should be considered when building any worthwhile fat loss workout, and some work better than others. Take a look at the 3 Pillars of Weight Loss before setting up your own workout:
1.) Diet is decisive
Diet may not be on your gym checklist. However, eating healthy and in proportion is just about the most important part of any fat loss workout. While there may not be “diet lifting” at your local fitness club, if you’re not eating right, all the time you spend lifting weights, doing cardio, or any other calorie-burning activity just won’t matter.
There are two ways to approach diet: ‘eat well and eat light’. First, eat calories from all five food groups and make sure the food is healthy—that means no fast food! Eat soft? Eat less than you normally would. The average person requires between 1,500 and 2,000 calories to fuel a resting metabolism. Eat 400 to 500 calories each day, and your body will draw on fat stores for energy. In this way, the fat disappears slowly.
2.) Weight Training Works
Lifting weights regularly reduces fat in two ways. First, the strain and exertion your body endures during a 50-minute weight-lifting workout burns calories: When you’re breathing heavily and sweating, it means your metabolism is elevated and you’re now using more calories to maintain activity. Second, muscles need calories to maintain their shape. Essentially, even while you’re sitting at your desk working, your muscles are burning calories. So when you feel inactive, your muscles are the complete opposite. And as an added bonus to both ways to lose fat through muscle toning, it looks better and better with every workout. Talking to a trainer at a gym is a good way to start your own weight training regimen. Trained professionals can help you decide what training is best for you.
3.) Cardio is Critical
Cardiovascular workouts to lose fat, such as running or walking, burn fat faster than any other exercise. There are two schools of thought in the cardio approach, and each is equally effective, it just depends on what you prefer. A good cardio workout is fast, like running for miles, or slower and longer, like walking or walking for an hour or more. Each one increases your heart rate and causes your body to burn calories, slowly slimming down your body.
If you rarely do cardio, a good way to start is to walk for half an hour every day and work from there. As time goes by, walk longer, walk faster, and in the near future, you may just be jogging.
Go back to the original question about training for fat loss: “How can I maximize efficiency and minimize time?” Diet is listed no matter what, and is paramount in calculating your plan. Weight training, if you have three hours available each week, is simple and easy, and certainly efficient. And none of us does not have half an hour to walk every day. So start small, work bigger, and watch the fat melt away.