Top workouts that burn fat include cardio and strength training. In addition, nutrition choices help you burn more calories, improve your fitness level, and develop a strong core. Knowing what body fat is, when to try to burn it fast, and what workouts to employ will result in keeping your body fat under control so It can do what it is supposed to do. 

What is Body Fat?

Body fat is called adipose fat to distinguish it from dietary fat. You can find body fat under your skin and around your organs, where it provides cushioning. Body fat’s jobs are to build fat out of the food you recently ate or release fat into your bloodstream so your cells can burn it. You can think of it like a pantry that holds energy you ate at your last meal until you need to use it.         

Eating too much of any kind of food – even healthy food- forces you to build fat if you are not using it fast enough. When you gain weight, it is because your body fat is storing more energy than your body burns. When you lose weight, it is because your body fat storage is releasing more than it is building. 

So, we need to understand that the intake of nutrition is an important component in burning fat. It doesn’t matter how much we work out, if we are consuming the wrong food or too much food, we will not reduce the body fat in the pantries of our body. Be especially careful not to consume vegetable oils, because they like to hide out in your calorie pantry and they can take months to release the remnants of long-ago meals that contain them to be eliminated from your body. 

When you exercise, you burn more calories by doing the work of exercising. When you have finished exercising, you stop burning the extra calories and return to the baseline level. According to Catherine Shanahan, M.D. in The Fatburn Fix, “The literature out there showing that exercise builds muscle and then that muscle burns more calories for you while you are at rest does not really apply to anyone with normal muscle mass.” She also tells us that a non-bodybuilder would take months of dedicated exercise to build a pound of muscle and that the new pound of muscle would burn less than 10 calories per day. Obviously, this is not the answer to weight loss.

Should We Burn Fat Fast?

We want to focus on safe ways to losing weight. It is important to go about fat loss and lowering body weight carefully. When we cut calories, we want to be sure to burn fat and not lose bone mass, burn muscle, or stress our body’s organs. The Fatburn Fix has a quiz to take and many guidelines that can help us safely focus on the nutrition part of the equation and know when we can begin to push for faster fat burn. 

Dr. Shannahan shares five important rules to fix your Fatburn:

1. Eat natural fats, not vegetable oils.
2. Eat slow-digesting carbs, not starchy carbs or sweets.
3. Seek salt.
4. Drink plenty of water.
5. Supplement with vitamins and minerals. 

She also provides a step-by-step plan to reboot your Fatburn potential in just a few weeks. 

Top Workouts that Burn Fat Fast 

Walking is the best overall exercise that can be done at any stage of your plan. 

Once your body is ready to boost your fat-burning efforts, you can add one or more of these to your exercise routine. 

1. Sprint intervals on the Treadmill or when walking can aid fat-burning cardio. Warm up. Alternate 30 seconds of sprinting with 90 seconds of walking. Repeat this for 8-10 rounds. High-intensity sprinting increases your heart rate, which forces your body to burn more calories during your workout. 
2. Jump rope conditioning is one of the most efficient calorie-burning workouts a person can do. Alternate between one minute of fast skipping and one minute of a slower pace for fifteen minutes. Jump rope ignites fat burning and improves balance and coordination. The constant bracing of your abs helps your midsection to stay engaged the whole time you are jumping rope. 
3. A burpee and push-up ladder is when you do 10 burpees and 2 push-ups. Each round, you can drop one burpee and add two push-ups until you flip the ratio to 2 burpees to 10 pushups.  This is brutal for calorie burn and endurance building while it strengthens your whole body. This is both cardio and strength in one exercise routine.

Walking and working out are important components to your fat loss efforts. 

Action Step

Use nutrition, walking, and calorie burning workouts to help you burn fat fast and maintain a healthy body weight. 

May God bless you on your wellness journey!

Joni

P.S. What workouts do you do that encourage burning fat?