The simple (and complex) answer is that there is no “best way” to lose fat. Each person will respond differently to a training and nutrition program. However, there are some aspects as a trainer we can apply when designing our clients’ programs and plans.
Make sure you are eating healthy while having balance and variety. Drink plenty of water as well daily. Staying well-hydrated makes sure your metabolism runs at top speeds. Even slight dehydration makes it sluggish. The water will fill you up, therefore prompting you to take in fewer calories during the meal. It’s refreshing and can help combat food cravings, making it easier to choose healthier foods for your meal. Try adding a slice of lemon to your water glass and you’ll often find that the taste you had for whichever food you desired has passed.
Lifting weights or doing activities that incorporate many muscle groups and are weight bearing use more calories per minute and are therefore better suited for fat loss than non-weight-bearing activities that do not use many muscles.
Intensity of Exercise
People assume low-intensity exercise is best for burning fat. During exercise at a very low intensity, fat does account for most of the energy expenditure, while at a moderate intensity, fat accounts for only about 50 percent of the energy used. However, since the number of calories used per minute is much greater at a moderate to high intensity than at a low intensity, the total number of calories expended during a moderate- to high-intensity workout is greater than it is during a low- intensity workout of the same duration; consequently, the total number of fat calories expended is also greater during the higher-intensity workout. The rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat, is important in determining the exercise intensity that will use the most fat. The more aerobic and endurance trained you become, the more fat they you will use during your workouts.
Decreasing your body fat percentage, you do not necessarily have to use fat during exercise or workout. Much of the fat from adipose tissue (as opposed to intramuscular fat, which is primarily used during exercise) is lost in the hours following exercise. Moreover, the amount of fat lost after a workout depends, in part, on the exercise intensity during the workout. Following high-intensity exercise(HITT), the rate of fat oxidation is higher than it is following low-intensity exercise. When you can perform a greater intensity of work if the work is broken up with periods of rest, interval training is a great way to perform high-intensity work and help decrease body fat percentage.
Both strength training and endurance exercise have been shown to decrease body fat percentage. However, aerobic exercise appears to have a greater impact on fat loss than does strength training (Ballor et al. 1996; Dolezal & Potteiger 1998; LeMura et al. 2000). One can assume, a combination of endurance and strength training results in more fat loss than either exercise regimen alone possibly because clients who perform both activities spend more time exercising.
Commit to Sleep
Sleep is another underrated part of a proper fat-loss program. If you aren’t sleeping enough, your insulin sensitivity will decrease, which means that hormone will be less effective at shuttling glucose from your blood into cells, where it belongs. So what does your body do? It pumps out more insulin, still hoping to finish the job. The problem is that insulin is also a fat-storage hormone. Since your cells will be starved for glucose also means you’ll encounter carbohydrate cravings and lousy workouts.
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