How to burn fat

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This is how I burned my body fat:
After 20 years of experience in the sport and trying many different systems, ways, programs, methods, researches and supplements I think I know finally what is the best way to burn your body fat. In this article I will try to describe the program that did work with me, hoping to help you making your own one by using my experience as a guideline.
First, you need to know what to do exactly and why you do it in order to reach your goal (burning as much fat as possible).

There will be three simple steps you have to follow:
1- Stop being lazy.
2- Cardio trainings.
3- Weight lifting.

1- Stop being lazy.
It sounds easy, simple and anyone can do it, but in fact it is not. If you can’t stop being lazy in the first place you better stop reading this article, because that won’t help you anyway. If you agree with me to stop your laziness and start moving your brain AND body I tell you that we are halfway already and you may choose one or both of the two other steps left.

2- Cardio trainings.
With Cardio you will be able to build more endurance by working out at least 30 minutes/day, such as jogging, rowing, stepping, cycling, rope spinning, dancing, walking, etc.

3- Weight lifting.
By weight lifting you will burn your body fat covering your muscles and get the ripped look with much more strength and explosive power (especially for Boxing, Martial arts, Soccer, Football, Basket ball, Baseball, Runners, etc.)

For each one of these ways you will have a totally different benefits, we will talk about it in this article step by step. I will be using simple English for the average reader and simple methods that works for both beginners AND advanced athletes, without any unneeded complexity. You can use one of them or a combination of both of them in order to get much better results faster.
The best way to burn your body fat is to use all your body muscles, each one of them and every workout you will do. By doing 3 sets of weights lifting and repeat that for 12 to 15 times (we call that reps). Take a rest for 30 seconds between these sets.

This way you will keep your heart rate high in order to enforce your body to use the stored fat as fuel after he used the sugar and burned it out in the first place. If you start feeling weaker on the workout it doesn’t mean that you have to stop it and get discouraged. It is all about burning your fat not increasing your strength (not now at least).

No matter what you do and how long you do it make sure you are hydrated by drinking water, lots of it even if you don’t feel thirsty. Just keep drinking throughout your workout, take a sip whenever is possible.

You may be using your program of weight training each other day, like Monday / Wednesday / Friday, and use your program of cardio the other days Tuesday / Thursday / Saturday.

That might be too much for you as a beginner so I would advise you to cut it off into 2 days for each program, or use one single program of these two. But I would do the cardio day anyway at least once a week in order to improve your bloodstream by a different way.
The training will be 4 days / week instead of 6 days.

Cut out the days you will be busy or tired or just don’t feel like training at all, listen to your body and don’t over do it. The cardio training should be between 30 and 45 minutes in the beginning and start to prolong it into 60 minutes MAXIMUM. Even if you feel good and energetic do not keep working out more than needed, your body has a specific limit, so listen to it and give it what it needs from training, resting, food, supplements, and some free time as well.

The following schedule will help you to do so:
Remember, you are learning the basics now, the elements you need in order to develop your own one that works with you. Do not ever think that what works for others should works for you, because humans are different so they react different as well to a specific programs. This program will be a good basic to get ripped by burning your body fat.

Try to do different exercises while you are on your cardio program, as I said above like jogging, rowing, stepping, cycling, rope spinning, stairs climbing, elliptical machines, dancing, Thai Bo, or any other similar workout. This way you don’t get bored by doing just a few minutes of each form. I used to start with 8 minutes of stepping, 1 minute rest, 8 minutes biking, 1 minute rest, 8 minutes rowing, 1 minute rest 8 minutes stairs climbing, in total you have been doing 35 minutes.

After 2 weeks you may start adding one minute to each one of them until you reach the 60 minutes in total. Keep your heart rate at 70% while training and keep the fun in it to encourage yourself going on to the end.

Monday / Wednesday / Friday
35 to 60 minutes of cardio

Tuesday / Thursday / Saturday
Chest: Dumbbell + Cable 3 sets of 12 to 15 reps
Back Bent over rows 3 sets of 12 to 15 reps
Biceps Dumbbell curls 3 sets of 12 to 15 reps
Triceps Cable extensions 3 sets of 12 to 15 reps
Abs Crunches 3 sets of as much as you can
Legs Lunges 3 sets of 12 to 15 reps

Trig !

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