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7th May 2007
7 Easy Ways to Turbo-Charge
YOUR Fat Burning
By Cliff Baker
Whether you are trying to
lose a few extra pounds, or build a sculpted body; you will need
every available technique in your arsenal when you begin to fight
f-a-t. If you are only using one or two tactics you may get there
eventually, but you will have a long uphill battle.
Are you ready to fire up your fat burning capabilities?
The basics of
metabolism has everything to do with fat burning. It is the biochemical
processes that take place in the body; the breakdown of nutrients in
the blood after digestion, resulting in growth of new tissue, more
energy, and the release of wastes.
You have billions of cells- nerve cells, muscle cells,
fat cells, blood
cells, and all kinds of cells. These cells burn up a lot of energy as
they get their job done in a well metabolized body, but a person whose
metabolism runs slow, a lot of excess fat will be stored because not
enough energy is burned up. The good news is that the metabolism
furnace can be turned up substantially. There are several things which
affect the metabolism such as exercise, the digestion of foods, body
temperature, and hormone activity. Here are seven of the easiest ways
to burn fat faster.
1. The Food You Eat.
There are several foods that actually help to burn fat
faster than others. Spices are one food that can help you burn more
calories by triggering a thermodynamic burn that can last several hours
after eating. For more, see our article on fat burning foods
2. The Time You Eat.
The best time to eat the largest portion of the
foods you eat for the day is before two o'clock. Make sure you never
skip a meal, especially breakfast. The process of eating actually
starts your burner blasting. Do not skip breakfast, and wait until
mid-day to eat because if you do your metabolism will run slower all
day. That means you are burning less fat, which is not what you are
aiming for. You want to burn fat faster, not slower.
3. The Amount of Food.
If you deprive yourself of food, your body's reaction is to go
into a survival mode and slow itself down to prepare for a possible
famine. That means that fad diets are definitely out if you want to
burn fat faster. But on the other hand, if you eat more calories than
your body uses throughout the day, these additional calories will be
stored as fat. Therefore, the secret is moderation. Try eating three
small meals and two small snacks daily, five or six smaller meals spread
throughout the day is better than three larger ones. It's like throwing another log
on the fire whenever you eat, but remember- small amounts of food at a
time. If you have too much food in the stomach at any one time, it will
slow the fat burn down, totally defeating the purpose.
4. Your Activity Level.
To prevent build up of fat you need to increase your daily activities.
The muscles are where all the calories are burned during
exercise, and the more efficient the muscles are at burning fat - the
quicker weight loss can be achieved. To be an efficient fat burner you
need to increase your muscle mass. The timing and various types of
exercise also contribute to a turbo metabolism. When you perform any
kind of activity your body burns fat and glucose. The good thing is
that you do not need to exercise hard to burn fat. It's a good habit to
begin exercising every morning. Do as much as you can until you reach
an entire hour each day, five or six days a week.
5. Do Your Strength
Training Before Cardiovascular Work.
It takes the body about 20 minutes to warm up and start burning fat. You do burn
a small amount of fat in the first 20 minutes or so but the primary source of
fuel at the start is glycogen, or blood sugar.
For
example, if you are jogging for 50 minutes, you will only be burning substantial
fat for the last 30 minutes of your workout. Instead, try lifting weights for
the first 20 minutes, which gives your body the time it
needs to warm up and deplete its glycogen stores. By the time you hit the road, you will be burning fat
during the entire jogging session. PLUS - you will have built muscle
too!
6. Vary Your Workouts.
Do not do the exact same workout every time.
Your body will start to get used to that exercise, and eventually it
will stop burning fat
calories. So if you jog one day, try a different activity the next day.
Keep rotating the exercises, that way your body will stay at an optimal
fat burning state. The best way to burn fat is to work out as hard as
you can for as long as you can. But if you are just beginning a
program, try varying the intensity from fast, to normal, to fast, to
normal...this is called interval training. This will help to build endurance, and eventually, you will be
able to extend the high intensity periods until your entire workout is
done at an ultimate fat burning speed. The fat burning equation is
simple. The more muscle tone you have, the more calories you will burn
even when you are not active, even when you are sleeping.
7. Proper Breathing
Inhaling and exhaling through your nose, rather than
your mouth also
helps to stabilize your heart rate, and increase your endurance. Of
course you know this means turbo charged fat burning. You also dehydrate slower
when you breath through your nose.
With these seven tips, you should be well on your way to burning fat at
an optimal level. If you stick with these techniques, and make them a
part of your day - your body will amaze you in a few weeks.
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