Burning fat is essential if you want to lose weight and get your muscles defined, but following those extreme diets that promise results in two days and limit you to just a thousand calories a day is not the best way, it’s not healthy and is one of the reasons why many people “yo-yo” and gain weight after they finish their diet. What can you do then? Finding the perfect balance between diet and exercise, experts say, using food as fuel to perform better routines that will help you gain strength, endurance, build muscle and burn fat all over the place.
Diet is a very important factor (it is said to account for 70% of the results you get), but the best diet also requires effective and smart training so that you not only look leaner, but that your body has more definition and your muscles are marked. The question everyone asks is: what is the best workout for weight loss? The problem is that the answers may vary depending on who you ask the question. Some will tell you that walking is the best exercise, others that lifting weights to build muscle while burning more fat, still others that running kills calories, or that you should just do the exercise you love. regularly.
They’re all right, exercise and physical activity help burn calories and build muscle, but an analysis of 78 studies published in the British Journal of Sports Medicine showed that there is a type of exercise that burns up to 30% more fat than all others (provided you watch your diet, which is true for all types of exercise). “Interval training and moderate-intensity continuous training reduced body fat percentage,” the researchers explain. “Interval training reduced total absolute fat mass 28.5% more than continuous moderate-intensity training.”
Another sports medicine study came to the same conclusion, researchers found that high-intensity interval training (HIIT) “significantly reduced total, abdominal, and visceral fat mass, with no gender differences,” this because it takes people above “90% of maximum heart rate”, which makes it the most effective. “It is an effective strategy for reducing fat mass stores, including abdominal and visceral fat mass,” the researchers concluded. Running and sprinting have been shown to be far more effective than cycling, and all experts recommend incorporating interval training into your routine, especially if you’re looking to shed pounds of fat.
How to do a HIIT routine?
The warm-up:
It is recommended to walk a little, do some jumping and dynamic stretching before doing sprints, this will warm up the muscles and reduce the risk of injury. You can run in place or do a few laps to start getting your heart rate up, then do high knees for a minute or two and finish with 15 reps of lunges.
Training: 8 to 10 sprints of 20 meters
Run as fast as you can for 20 meters, then take a short break (walk slowly, don’t come to a complete stop) and keep repeating until you’ve done 8-10 rounds. It’s important to watch your form and stretch a bit at the end.
