If you asked 100 people why they work out, 99.9% of them will say “to burn more fat!” Let’s face it, if there was an easy way to get rid of excess body fat, we’d all want to know how to do it. The following is a list of expert-backed tips to burn more fat with every work out. These tips to burn fat fast will increase the efficiency as well as effectiveness of your hard work in the gym which equal real results!
What do you want to get out of these fat burning workouts? Are you looking for losing weight tips? Bodybuilding tips? It’s important to really think about what your end goals are before you get started. This way you can set a realistic timeline for yourself with benchmarks along the way until you reach your ultimate goal. Setting goals, working toward them and achieving results consistently is actually very motivating.
Muscle vs Fat in Weight Loss
When we hear “weight loss” many of us jump to the conclusion that it’s the same thing as fat loss. It isn’t at all. People who exercise and eat clean for the purpose of losing weight will lose both fat and some muscle, which is normal. Fat loss experts say that building muscle takes a lot longer than losing fat; that being the case, it is vastly important to burn fat properly so that you do not lose muscle mass. Preserving lean muscle mass is surprisingly essential when the goal is to burn more fat, as it is key to keeping your metabolism revved up. If your metabolism slows, fat loss will feel impossible. Strength training with weights and eating a balanced, protein-rich diet will preserve the most muscle and burn the most fat.
Understanding Body Type
There are three main body types, and effective fat loss strategies are different for each type:
Ectomorphs – Ectos have a naturally lean and very thin body structure. An advantage of being an ectomorph is that becoming obese is very rare and not as much of a risk as with other body types. The downside is that it is also harder to put on muscle mass. If an ectomorph has excess fat to burn, muscle loss will be of major concern.
Mesomorphs – Mesos are people who just naturally have an athletic build and minimal body fat. It’s genetic and completely unfair to the rest of us. However unjust, mesos still must do the minimum amount of exercise and healthy eating if they want to keep their naturally attractive physiques.
Endomorphs – Endos have a shorter, wider physical structure – basically the opposite of an ectomorph. Endos tend to gain fat and muscle (both) quite easily. An endomorph has to work much harder than the other body types to maintain an attractive, lean physique but it can be done. One advantage the endos have over the others is that they build lean muscle easily which keeps the metabolism high and makes fat burning possible.
Macronutrients and Calories
Macronutrients each play a vital role in fat loss. They are carbohydrates, protein and fat. When and how much we consume of each macronutrient will vary by body type when it comes to burning more fat. The same is true about calories – how many and when we consume them will affect our fat burning efforts. All macronutrients contain calories:
- One gram of fat = 9 calories
- One gram of protein = four calories
- One gram of carbohydrate = four calories
In order to lose one pound of body fat, we must burn 3,500 calories. This is also defined as a “calorie deficit,” which means we must burn off 3,500 more calories than we consume to lose a pound of fat. The National Institute of Health reports that a one- to two-pound loss per week is the healthiest rate at which to burn fat. To put this into perspective, a person can create a 500 calorie deficit every day for seven days and lose one pound of fat in a week. To preserve muscle mass and truly target fat burn, this means increasing physical activity (burning 500 extra calories each day) while eating a balanced diet of the three main macronutrients.
Daily Caloric/Macronutrient Intake
Each body type requires specific caloric and macronutrient needs when burning fat:
Ectomorphs – bodyweight x 18 = daily calories; bodyweight x 1.2 = protein grams needed; 40-45 fat grams/day
Mesomorphs – bodyweight x 16 = daily calories; bodyweight x 1.3 = protein grams needed; 45-50 fat grams/day
Endomorphs – bodyweight x 12 = daily calories; bodyweight x 1.4 = protein grams needed; 55-60 fat grams/day
As you can see with these expert backed tips, there is a science to burning fat. Setting goals, knowing your body type and understanding the basics of macronutrients and calories are the formula for burning fat fast. All experts agree that fat loss must not be rushed as many popular gimmicks and infomercials promise. There are no quick fixes, no easy ways out. By following these expert backed tips, however, you are well on your way to burning fat fast, maintaining muscle and achieving your fat loss goals.