Losing body fat is all about creating a energy balance (calories are energy). If we create a deficit we lose weight. I’m sure you’ve all heard me say this/post about this 100 times! Create an excess of calories and gain weight (good for creating muscle mass if done accurately).
Here are the ways we burn calories
Metabolism – physiological & biochemical processes
Non-exercise activity – regular daily rituals like brushing teeth, combing hair, standing up and sitting down
Thermic activity – Eating and digesting a meal (digest/absorb/process)
Exercise – Weight training, yoga, cycling, running (though endurance activity burns far more kcals)
Burning Cals Wisely – 2 methods discovered
Massive calorie deficiency and over exercising can lead to failure and metabolic breakdown if you aren’t careful. This is NOT good in any way shape or form. This is why we reverse diet from contests and big events like my FML Fat Fry program.
The best way to fire up your fat burning engine is with HIIT. This raises your heart rate quickly and creates an oxygen deficit. You also create an after burn effect (EPOC/Excess Post Oxygen Consumption) where you continue to burn calories even after training – for hours or days. Woop!
How to get ripped quickly? Move more. On average a healthy human should aim for 10k steps per day.
It doesn’t necessarily matter WHAT exercise you do, only that you’re creating a caloric deficit. But then again, who wants to be at the gym all day? Endurance athletes shoot glares my way now!
The amount you burn is dictated by volume and intensity – the longer you train (volume) the more you burn. The harder you train (intensity) the more you burn. If you can do both in one session OR double up – you will burn a massive amount of calories.
Thermic effect in food
Eating 4-5 small meals throughout the day instead of 3 (or fewer) has an inconclusive effect on your beltline. So the benefit here might not be to lose inches necessarily. What this does do, is stop you from getting hungry between meals and making bad decisions on snacks. This method will also keep your blood sugar more stable. Ensuring you incorporate protein in every meal will increase the thermic effect your body will go through.
I personally subscribe to a 6 day per week training plan where I lift and complete HIIT cardio as well as MISS cardio. It’s all about variety, fun and hard work.
If you’re looking to fire up your routine and burn some extra fat or put on some lean gains, you know who to call!