Elite body builders and celebrities who want to look good and stay in shape are huge fans of safe weight loss strategies that promise quick positive results. One of the best strategy to burn fat and lose weight is creating a caloric deficit or negative energy balance. This essentially means eating less, and moving or exercising more often. The opposite of this strategy is also true; if you want to gain weight, you simply need to eat more and exercise less. The rate at which calories are expended in the body is determined by a number of factors, including: Thermic effect of food, Resting Metabolic Rate (RMR), Non-Exercise Activity Thermogenesis, the Adaptive Component and Thermic effect of food. The Resting Metabolic Rate is described as the combined total energy the body expends to fuel normal body functions such as brain operation, blinking, breathing, immune system function and regulating body temperature. Studies have shown that most people who live sedentary or slightly active lives can burn up to 80% of calories through Resting Metabolic Rate (RMR). RMR is mostly determined by the individual’s body mass, age, gender, genetics and levels of activities.
A great amount of calories in the body is also burned during digestion. Under this Thermic effect of food or Diet Induced Thermogenesis, there is always a resulting increase in the metabolic rate. However, it is important to note that different types of micronutrients produce different thermic costs. The thermic effects of some of the most common micronutrients we use include; fat 0 – 3%, protein 20 – 30% and carbs 4 – 6%. This means you can burn more calories if you take high or less amount of certain micronut...
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...desirable effects much faster. The incredible thing about circuit training is the fact that your body will continue burning fat for up to 36 hours after working out. Through this workout strategy, you can easily lose 10 pounds in only 21 days.
2. Combine cardio with lifting weights
Undertaking a workout strategy that combines cardio exercise with lifting weights can increase the levels of fat loss exponentially to ensure maximum results. You can work out this strategy by running 3 to 4 days a week and then lifting some weights twice a week for between 30 to 40 minutes. For your weight lifting exercises, you can get dumb bells and kettle weights weighing between 10 to 12 kg. If you are not so keen on walking or running, you can invest in some leg or arm weights to achieve the same results. you can add some background music while working out to enhance your endurance.
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