How to Burn Fat Fast

May 14, 2002

We all have to admit it. Quick results are what we are after. That is why we have decided to write about burning fat fast and the food to go with it. Okay, the only way to burn fat fast is to listen to your body. This means you have to go at a pace that your body feels is fairly hard. You shouldn’t be able to hold a conversation or sing a song while doing your chosen cardio exercise: whether it be, jogging, swimming, aerobics or walking.

How do you do it? Do three 30-minute cardio workouts per week. Although Personal Trainer Niki Feldman says, “if you are trying to lose weight you should really add a fourth cardio workout to your weeks exercise routine. But make this one long and steady-paced.” Feldman also goes on to say, “Up your intensity a couple of times during the workout and take advantage of your natural energy surges”. While doing your exercise session, push yourself hard for a short burst. “Think of it as sprinting to catch a bus,” says Feldman. Then return to your normal pace. By adding intensity, you’ll burn more calories and challenge your body, this can mean the difference between a not-so great workout to one that really gets your heart rate and body pumping.

The plan:

“Always do a five-minute warm up”, says Feldman. Once you’ve completed your warm-up start doing your favourite cardio activity, jogging, hiking, rowing or roller-blading at your usual pace. Add two faster intervals to your normal cardio routine. Try to fit two power surges into a workout, each one lasting 40 to 90 seconds. The best way to do a power surge is to:

  • Go uphill, as this will increase your effort automatically without even picking up the speed.
  • Go faster. A good way to do this is sprint between telegraph poles for 40 seconds.
  • Climb stairs
  • Actually stop your activity and change to something else like, high-knee marching, skipping or push-ups.When will you see results?

    After week 1 you will have more energy and be able to move more gracefully when you are working out because you have increased your body’s capacity to carry oxygen.

    After week 2 you will definitely feel and look a lot better! You will also be able to walk or jog faster and enjoy more everyday endurance. That afternoon meeting won’t be as hard anymore.

    After one month you will notice your heart rate is about 10 to 15 beats lower than it was when you first started. Everything will be so much easier and you will feel more alert.

    After 4 – 6 weeks your weight will have definitely dropped by 2-3 kilos if you have been eating correctly. Your muscle tone and strength will have visibly increased so you will definitely look fantastic.

    After 3-6 months you will have turned exercise into a habit. The great news is that you will have turned fitness into your daily routine. You will feel guilty if you don’t do it anymore. Well done!


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