If you are looking for tips and tricks on how to burn fat fast, then you have come to the right place.
In this post, I will go through all the tips I can think of when it comes to burning fat.
It can be hard to burn fat, especially if you follow the wrong strategies. But hopefully there are some tips you can take with you from this article.
1. Strength Training
Strength training is probably one of the absolute best tips I can give you.
To burn fat, you simply need to increase your body’s fat burning. The easiest way to do this is by building muscle.
Muscles will burn significantly more fat than any other tissue on the body.
Then it also helps that you will look much better with a fit body.
If you are a beginner to strength training, this training program is for you, otherwise you can check out other training programs here .
2. Focus on the Basic Exercises
When you do strength training, it is important that you focus on training the right way, and with the right exercises.
The best way to build muscle and burn more fat is by doing the basic exercises .
The basic exercises are the big heavy exercises you can do in the gym that will give the most results.
They are so effective because they train most of the body at the same time, which will not only make you stronger but will also burn more fat.
The different basic exercises are:
- Bench press
- Ground clearance
- Rod sprout
- Military press
Make sure that all these exercises are always included in your training program for maximum fat burning.
3. High-Intensity Interval Training
For some reason, most people have realized that classic cardio, such as long distance running, cycling or running on a treadmill, is the ultimate way to burn fat.
Low-intensity cardio can help you lose weight, but it is definitely not the best way to burn fat.
Hopefully you already know how to burn fat (you use more energy than you get through the food you eat, called calorie deficit), and classic cardio can help you with that by burning more calories.
However , regular cardio training will hardly change your hormone balance and will not have much effect on your metabolism compared to better alternatives.
If you instead invest in high-intensity interval training (HIIT), you will get significantly better results.
High-intensity interval training is a form of cardio training where you focus on short intense intervals instead of long cardio sessions.
Exercising in this way not only burns more calories but also raises your metabolism significantly more than regular cardio for up to 48 hours after exercise.
And did I mention that high-intensity interval training takes significantly less time?
Research has shown that 27 minutes of high-intensity interval training 3 times a week gave the same results as 60 minutes of classic cardio training 5 times a week
Read more about high-intensity interval training here.
4. Exercise Intensively
Exercising more intensively is a pretty obvious tip.
If you maintain a higher heart rate and push your body a lot, it is easier for it to burn more fat.
So shorten your rest breaks between sets. However, do not overdo it, resting 1-2 minutes between each set can be a must, especially if it involves large exercises such as the basic exercises .
However, you should only rest as long between sets as necessary, no longer.
By shortening the breaks, you can burn a lot more fat.
5. Exercise Heavily
Exercising heavily goes hand in hand with intense training.
The heavier you train, the more stress you put on your body, which will make the whole thing much harder.
It takes more energy to perform a squat with 100 kilos than it does to perform a biceps curl of 20 kilos. If it consumes more energy, it also means that we get rid of more energy, which will lead to increased fat burning.
There is a myth that goes like this: “If you want to be toned and ripped, you should do lots of repetitions with low weight.”
That’s completely wrong. As long as it does not help you before a particular sport, a training program that is based on low weight and many repetitions is completely unnecessary.
There is a lot of debate about how many repetitions are really best when it comes to stimulating muscle hypertrophy but in general you can see that if you do more than 15 repetitions you get almost no improvements in muscle strength or muscle mass due to too low overload.
No overload means you will not build muscle .
Heavier strength training with fewer repetitions, on the other hand, works much better to force the muscles to grow and become stronger.
And as you may know, more muscle means you will burn more energy to conserve them.
So even if you do not want to be big, which you will not be anyway if you are on a calorie deficit, heavy strength training is the absolute best way to go.
Involving supersets in your training routines is one of the easiest ways to reduce the time you train and at the same time burn more fat .
By using supersets in your workouts , you can not only gain more muscle mass by utilizing hypertrophy , but also lose more fat. All in a short time.
If you have not tried supersets yet, you should definitely involve them in your next gym workout.
But wait, you might be wondering what a superset is?
A superset is when you perform two exercises in direct succession, without any rest. For example, if you run 10 reps out of a bench press and then immediately, without any rest, run 10 reps of pole sprouting , you have performed a superset.
Try it and see how it feels!
7. Do Not Focus on Exercising Your Stomach
You may have heard that you have to do 1000 situps to get a six-pack.
Our bodies do not work that way, we can not burn fat on a specific body part but we burn body fat evenly (usually) all over the body.
So we can not do specific exercises to burn fat right there, but your best bet is instead to perform large basic exercises that burn a lot of fat all over the body.
We are all different, our genes and body types differ from person to person, and some simply have more fat in some places than others, life is unfair but that’s it.
Yet the way you can burn fat is by following a good diet and after that your body decides how the fat is burned.
It takes time to burn off stubborn fat, but with consistent exercise and a good diet, you can get that belly, or butt you want. But it takes time and effort.
8. Touch You
The more you move, the more energy your body will need to keep going.
This means that if you move more and at the same time do not increase your calorie intake , you will end up with a calorie deficit, which will lead to increased fat burning.
Take walks, preferably in the morning before eating.
In addition, you may be able to walk / bike to work instead of taking the subway.
All these little things will build on each other and create great results, the important thing is just to take the first step and change how you look at your everyday life.
The more active you are during the day, the more fat you will burn.
9. Skip the Escalators and the Elevator
This tip is actually very easy to follow, usually in any case.
Skip the escalators and the elevator. Go up the stairs instead of taking the easy way.
Once you start, this will quickly become a habit and it will feel strange not to go up the stairs instead.
A very small and simple thing you can do to help yourself and your body.
10. Get a Pedometer
One way to motivate yourself is to get a pedometer that counts the number of steps you take each day.
Try to keep a measure every day of maybe 10,000 steps or something.
When you have then decided to walk at least X number of steps per day, it is very motivating to do so.
You can also download pedometers in your mobile, so do not blame yourself for not having one.
11. Eat High Protein
Protein is the most important component when it comes to burning fat and maintaining muscle mass.
Protein is broken down into amino acids which are then spread in the body and taken up by our cells. It is the most important component for protein synthesis and muscle hypertrophy to occur.
If you are already physically active, you probably already eat a lot of protein, but if you are a beginner to exercise , it is important that you increase your protein intake.
Getting at least 2 grams per kilogram of body weight protein is a very good benchmark if you want to maintain or build muscle . This means that if you then weigh 80 kilos, you should get at least 160 grams of protein per day. Personally, I think you can go even higher in protein intake, still up to 3 grams per kilogram of body weight, to get even better results.
In one study , two different groups were compared. Group 1 maintained a diet with a high protein intake (2.3 grams per kilogram of body weight) and group 2 maintained a normal diet (1 gram per kilogram of body weight). Energy intake consisted of approximately 60% of their normal intake.
In the result, it could be seen that group 1 lost 80% fat while group 2 only lost 46% fat.
A diet with a high protein intake has consistently been shown to give better results when it comes to fat loss, weight loss and preservation of muscle mass.
Protein is the macronutrient that has the greatest thermogenic effect in the body, it takes a lot of energy for the body to break down the protein. About 25% of the calories you get in you through proteins will be used to break it down.
If you compare it to the 5% it takes for the body to break down fats, you may get an idea of why protein is so important in increasing metabolism.
In addition, protein is also very filling, which makes it ideal for a def when you are on a calorie deficit.
12. Eat the Right Fats
Fat is healthier and more important than many people think. Your body can cope with short periods of very low fat intake, but in the long run you need to consume fat to stay healthy.
However, it is important to get the right sources of fat, there are after all several different ones, which you can read more about here.
In addition to feel and look better, a healthy fat intake to raise your testosterone in the body which will benefit both fat loss and muscle to grow n .
It is therefore important to get enough fat. But how much is enough?
Remember that 1 gram of fat corresponds to 9 calories while 1 gram of protein / carbohydrates corresponds to 4 calories.
Getting as much fat as protein would therefore mean that you got a lot of calories, and the idea is that we should be on a calorie deficit.
Therefore, a good benchmark is to consume about 0.6-1 grams of fat per kilogram of body weight so you have enough space to get enough protein and carbohydrates.
13. Eat the Right Carbohydrates
Carbohydrates have gotten a bad jerk when it comes to fat burning. LCHF ( Low Carbs High Fats ) has become very popular in recent years. The idea is to reduce carbohydrate intake as much as possible by skipping all bread, pasta, potatoes, etc. and instead increase protein and fat intake.
LCHF can probably be the most optimal diet if your goal is to burn as much fat as possible in as short a time as possible. Your insulin levels drop, which benefits your fat burning and with some glucose available in the body to be used as energy, the body will use up your fat reserves.
The problem is that LCHF is not kind to your muscles. You will lose a lot of muscle mass and your energy will probably be lower, which will result in poorer performance in the workout.
If the goal is instead to burn fat and maintain your muscle mass, carbohydrates are your friend, not your enemy.
Remember that there are different types of carbohydrates (fast and slow), and some carbohydrates are better than others, which you can read more about here .
In short, it can be said that it is much better to get slow carbohydrates as they saturate much better, which is ideal if you want to be on a calorie deficit.
Carbohydrates are the body’s main source of energy. When carbohydrates are absorbed by our bodies, it is converted into something called glucose and is what we humans use as energy. If the energy is not needed right away, this energy is stored in the form of glycogen in our muscles.
Fats and proteins can also be used as energy, but it is much more difficult for the body to convert them to glucose.
When you do not have glycogen available, that is, when you have not eaten carbohydrates, your body will create energy in other ways, partly by converting your fat stores to glucose or by breaking down your muscles to create glucose.
So in order to maintain as much muscle mass as possible, it is important that you replenish your glycogen stores so that the body is not forced to use the muscles as energy.
If you train hard, you need the energy from the carbohydrates to repair the muscles and to perform better . Therefore, you should not be afraid to get higher amounts of carbohydrates, as long as you stay on a calorie deficit.
Obese people, on the other hand, can get better results with a low-carbohydrate diet because they do not need the same amount of energy.
The exact amount of carbohydrates is difficult to determine as there is not really any concrete research on how much is optimal.
But here is a very simple recommendation:
- Find out how many calories you should eat per day .
- Consume between 2-3 grams of protein per kilogram of body weight.
- Consume between 0.6-1 grams of fat per kilogram of body weight.
- Fill the rest of the calories with carbohydrates.
14. Write Down What You Eat
If you write down exactly what you eat in a few days, you will be much more aware of what you eat.
Cheating is quite easy, but if you start writing down what you eat, you will see much more clearly when you are actually cheating and can then see it from a more logical perspective.
Another benefit is that you learn how much you actually eat during the day, whether you eat too much or not.
Try writing everything down for a few days and then check it out to see if anything should change.
If you also want to follow the recommendations above to eat the right amount of protein , fat and carbohydrates , it is extremely important to write down what you eat, otherwise you actually have no idea if it is true or not.
I know that many people want to lose weight and burn fat but at the same time do not want to count calories.
That sentence is a bit like saying that you want to go on a car trip without keeping track of the petrol. You may come a bit but eventually you get stuck.
When I say that you have to count calories to get results, I do not mean that you have to keep track of every single calorie you put in you, it can be a very frustrating way to get through everyday life.
But if you want to lose weight and burn fat you MUST regulate your food intake, there are no shortcuts.
To burn fat, you need to burn more energy than you put in, and that is the energy that counts in calories.
If you eat more calories than you lose, you will gain weight and vice versa.
Therefore it is important to keep at least one estimate out how many calories you consume each day.
Many people believe that as long as they choose the “healthy” alternatives and eat more vegetables, they will lose weight, which of course is not always the case.
If you get 1000 more calories than you lose, regardless of whether it is in the form of cakes or salad , you will gain weight.
This is why it is imperative to keep some kind of estimate of how many calories you consume each day to ensure that you are on an energy deficit.
15. Throw Out All Shit Food
Do you have lots of cakes, ice cream and pizza at home? Throw it out.
It’s much easier to cheat if you already have the things you need.
If, on the other hand, you do not have any ice cream or chips at home, it is much more complicated to cheat. Then you have to go all the way to the store and actually buy it, which will hopefully give you another chance to think through your decision.
Fill the fridge with better choices instead, such as fruit and other healthy food.
So if you feel the urge for something, choose the useful, easily accessible choice instead of the useless.
People are lazy, and we like to eat what is at home, make sure the choices are useful to them.
16. Accept Hunger
Accept that you will feel hungry sometimes, and it is not so bad if you have the right attitude. A lot is actually about the mental part when it comes to lying on an energy deficit. Accept it and push through the bad feelings.
Remember we are all human, it’s okay to cheat sometimes.
Do not forget that it is the most difficult in the beginning. It just gets easier with time.
Feeling hungry is often just a habit, your body expects food and therefore tricks you into being hungry.
Try eating less yourself and see how it gets easier and easier with each passing day.
17. Test Periodic Fasting
ag has written a great article on periodic fasting here that you can check out for a much deeper analysis of what it is and how it works.
In short, you can say that a periodic fast is when you fast (do not eat anything) during a specific period. This period is usually between 16-24 hours.
When you are in a fasting phase, many things happen in the body that promote increased fat burning, among other things, you will keep a low insulin level for a long time, which is very effective in burning fat.
You might think that a fast sounds like a good way to lose muscle mass but there you would be wrong. During the fasting phase, your body also produces more growth hormones, which actually helps you build more muscle .
Periodic fasting is thus a perfect tool for burning fat and maintaining muscle mass at the same time.
Here you can read more about periodic fasting!
18. Drink Plenty of Water
The odds are big that you do not drink enough water, it is very easy to forget it. Most people do not drink as much as they should.
Start drinking more water , always have a water bottle with you, and replace all other drinks with water. It is one of the easiest tricks when it comes to burning more fat.
One of the first signs of dehydration (when the body needs water) is the feeling of hunger.
Often when you feel hungry you are really just thirsty and just need a glass of water. Therefore, a tip is to always have water on hand if you ever feel a little thirsty or hungry.
In addition, water is actually one of the most important things we humans need to survive. We can do no more than a few days without water, while we can do for weeks without food. This is especially important when performing physical activities. Then our bodies need extra water to recover.
There are more reasons why you should drink a lot of water that is not directly related to exercise so I will not mention all of them here but water is really among the most important things there is!
19. Eat Late In The Evening If You Want
If you eat late at night, it becomes fat during the night.
Va… !? That myth is as illogical as it gets when you look at how our physiology works.
The truth is that as long as you eat more calories than you get rid of, you will gain weight, whether you eat those calories in the morning or in the evening.
Your body does not store more fat in the evening than at any other time of the day.
There are a number of studies that show that you burn more fat if you eat in the evening instead of the morning.
The reason for this is what is called growth hormones .
Growth hormones are what control how much fat your body burns and how much muscle it creates.
This growth hormone has been shown to be at its highest when you sleep, and is “turned off” at your first meal.
This is one reason why periodic fasting is so effective.
So a good way to burn more fat by increasing your natural production of growth hormones is to eat more in the evening instead of in the morning!
20. Drink More Green Tea
Drinking more green tea has actually been shown to help your natural metabolism, which will help you burn more fat.
In addition, green tea is actually very useful and contains lots of good antioxidants.
How much this tip will actually help you I’m a little unsure, but it will definitely not do any worse in any case!
21. Set Clear Goals
Setting goals in your training is one of the most important things you can do . Despite that, the majority of everyone goes to the gym without any specific goal or plan.
Setting goals is a fundamental survival instinct that we all humans use.
In order for us to be able to cope with certain difficult tasks in life, we set goals to feel the dopamine flow.
All people have goals and dreams, without them we would do nothing but survive from day to day.
The same principle obviously applies when it comes to exercise and diet. If you want your dream body, you have to set a goal to reach it.
The problem lies in the definition and execution. If you settle for “I’m going to Hawaii” without any plan, that’s probably not going to happen.
You will forget it and replace it with a new goal. This is by far the biggest reason why people stop exercising.
They decide to “get a healthier life” but do not set clear goals with plans to achieve it.
Set concrete clear goals right from the start that you can measure and strive for.
22. Sleep Properly
Your sleep is something that is usually not so much focused on, but which is so incredibly important.
It is known that lack of sleep has a lot of negative effects on more hormones in the body and on your insulin levels. And not to mention how important it is when it comes to repairing muscles in your body.
You should sleep AT LEAST 7 hours every night, preferably 8 or 9.
If you do not get enough sleep, your body will not have enough energy for physical activity or for fat burning.
In a study conducted by the American Heart Association’s Epidemiology and Prevention / Nutrition , they divided 17 people into two groups. Group 1 was allowed to sleep as much as they used to (8 hours) and group 2 was allowed to sleep 2/3 of what they used to.
Both groups had free access to food and it turned out that the group that slept less than they used to ate 549 kcal more than the other control group who slept according to their normal sleep schedule. And you could not see that the different groups burned different amounts of calories. This means that group 2 ingested 549 kcal extra without disposing of it.
Sleep is one of the most important parts when it comes to increasing your fat burning, so be sure to get in your 7-9 hours each night.
23. Stop Stressing
Stress leads to increased secretion of cortisone, also called the stress hormone. Cortisone can lead to high blood pressure, heart problems and even weight gain.
So if you live a stressful life, it’s easier to give in to your craving for sweets and eat that cake and put on more fat. There are many ways to relax such as listening to music and exercising, so be sure to take it easy!
24. Use Smaller Plates
By using smaller plates, you force yourself to take smaller portions, which can actually help you eat less in the end.
In fact, there are studies that have shown that by using smaller plates, people have actually lost more weight and burned more fat.
This is precisely because they have eaten less during meals.
This tip is entirely psychological because it involves “cheating” your brain.
25. Reduce Alcohol
Alcohol has a negative effect on your fat burning. When you get alcohol in you, your fat burning deteriorates significantly. Fat burning is going on all the time in your body, but as soon as you drink alcohol, the burning of alcohol is immediately prioritized instead of body fat.
Finally About Burning Fat Fast
If you follow all these 25 tips, I promise you will burn more fat, and it will go fast.
Remember not to drive too hard right away, start with a few tips and build on as you go.
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And feel free to leave a comment if you have any other tips on burning fat fast.
Good luck burning the fat!