You need some fat burning methods to pull you out of your rut. You’ve been dieting smart, training hard, and doing your cardio workouts. You’ve made some physical changes the first few weeks. Now the changes have slowed down and come to a screeching halt. What gives? Now you feel like you are back at square one. All you want and need are some quick and easy fat burning methods that work. Right?
In this short article I’m going to cover 4 fat burning methods you can use to amp-up your fat burning process so you can start making those transformation changes again.
Interval training, also known as High Intensity Interval Training (HIIT), is an effective method for burning body fat. It’s a great calorie burner and can target those troublesome body parts that refuse to let go of fat. This particular cardio tactic revolves around high-intensity workouts with a short recovery period.
There are many ratios you can use to mix up the intensity such as (high-intensity : recovery) 2:1, 2:2, 3:2, etc. An example of interval training would be running for 2 minutes followed by a light jog for 1 minute, which is the 2:1 ratio.
Since intervals are very high-intensity, short sessions are best, usually from 20-30 minutes. Begin with adding them to your fitness program 2-3 times a week for about 20 minutes. Every two weeks you can add a day, add some minutes to your time, or change your interval ratio format.
Another popular fat burning method is to implement steady state cardio. This is also known as long slow distance or LSD cardio where you workout at the same pace for an extended amount of time, anywhere from 30-60 minutes with no rest.
Formats can include jogging or power walking and you can vary treadmill incline from decline, flat to incline, as well as adjust the intensity and speed at varying times.
While many people, especially fitness athletes, find steady state cardio somewhat boring and time consuming, studies show that it is an effective means of burning calories and fat for the long-haul.
Should you do LSD cardio only? Not necessarily, but it’s something good to include to take the intensity down a notch at times and allow your muscles to take a break.
Circuit training involves alternating short bursts of resistance training coupled with intense cardio workouts. Keep in mind that circuit training is not muscle building training. It’s a cardio method to keep muscle and burn off body fat.
An example of circuit training is to run on the treadmill at a medium incline for 3 minutes and then hop off (leaving the treadmill running) and do one minute of push-ups, pop-squats, or burpees (or any exercise you want to do to keep your heart rate up).
Repeat this format for desired amount of time, typically 20-40 minutes, 3-4 times a week. Increase intensity or time as necessary.
Cross training can be used in several different ways, but one sure-fire way to use it to melt off body fat is by alternating various forms of cardio equipment with varied rest time. For example, you can perform 10 minutes of steady state on the treadmill, hop off and do 10 minutes of HIIT on the elliptical, and finish off with 10 minutes on the stationary bike. Cross training can keep your fitness workouts fun and interesting and prevent those dreaded plateaus.
Now For The Kicker…
Try these 4 fat burning methods in your program to get the results you want.
Now, if you want more detailed information on diet, cardio, and training, the programs the IFBB Figure Pros use to get lean and cut for stage, you need to check out my FREE Contest Prep Crash Course. This is the information that’s going to get you started on getting cut and lean for your competition.
Karen Sessions NSCA-CPT
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