We have studied 3 training and nutrition techniques that are important for you to burn fat faster.
It’s time to realize your dream of having a lean, healthier and fit body. With the small changes you will make in your training system, lifestyle and nutrition tempo, it may be easier to realize this dream.
Are you ready for the 3 tips I’ve prepared for you to burn more fat?
Review your cardio technique.
Cardio is one of the most effective fat burning methods known. It can also be more effective if done correctly. There are three basic points to be aware of. These are cardio type, cardio equipment and average heart rate during exercise.
For more information on cardio, see my cardio guide.
I will talk about these basic points in order.
Cardio Style
Your body has a great adaptation mechanism. Thus, all activities at a constant pace for a long time will begin to consume less calories after a while. One of the ways to break this cycle is HIIT. In this system after a period of high-tempo cardio slower tempo your body is constantly exposed to change is provided.
You should read.
What is HIIT (High-intensity interval training)?
Cardio equipment
Your cardio with 1 hour high tempo will cost you 850-900 cal if you used an elliptical bike. If you have spent 1 hour by bike keeping your speed between 19-22 km; 700 cal. And finally, if you run for 1 hour on the treadmill at a high tempo, you will spend 600-650 cal.
You see, the elliptical bike got the rope. Be sure to include the elliptical bike in your cardio workouts to burn more fat. Never be monotonous, however. Remember that monotony is a more dangerous factor than you might think mentally and physically.
Heart rate range
One of the indispensable factors for effective fat burning is the heartbeat interval. You should monitor your heart rate during cardio and keep it at the appropriate level. Special equipment for measuring heart rate is easily available from the internet or sports stores. Most cardio machines also have pads where you can monitor your heartbeat.
To calculate your age-appropriate heart rate, please read our article Suitable heart rate for effective fat burning.
Exercise time
More training doesn’t always mean more fat burning. This is related to the alarm mechanisms of our bodies. Let’s summarize briefly.
The body adapts itself to the battle environment in extreme effort and stress. Thus, cortisol is released and blood sugar is increased and metabolism is tried to be slowed down. It also forces the body not to burn fat. However, the body’s immune system weakens, muscle destruction accelerates. The result is a body that tends to gain weight, can easily become ill, and has difficulty in repairing its muscles.
You can also observe this mechanism in wild animals. Animals who increase their fat storage during winter preparation tend to gain weight in stress and difficult situations.
For this, triggering cortisol release will always remain an undesirable condition in exercise.
You should read my article I want to do sports where I share important information about exercise.
The question arises as to how much training we should do to avoid triggering cortisol release. Let’s get it straight.
Experts find the duration of 45 to 90 minutes (including prior training, etc.) in terms of fat burning. Longer training can stress the body (depending on the intensity) and trigger cortisol release.
You should read: Cortisol and sports, What is overtraining?
Nutrition before and after exercise
Nutrition before and after training is just as important as your training. You should design these two meals to give you energy during and after training, to keep your blood amino acid profile on the anabolic side and to help you burn fat more effectively.
You can create your own meals by looking at the pre- and post-training meals we have prepared for you.
Before exercise
(2 hours in advance) 150 grams of chicken, 100 grams of sweet potatoes or bulgur and green tea.
A coffee product (preferably turkish coffee) containing 1 cup / cup of high caffeine (30 minutes in advance).
Update: I wrote a paper about pre-training nutrition and explained the topic in detail. Be sure to check out my article Pre-exercise nutrition guide for information.
After exercise
At the end of the training, 10 grams of simple carbohydrates, 200 grams of chicken / fish / red meat.
2 hours after the meal, 1 bowl of light yogurt, 1 handful of unroasted peanuts.
Update: I wrote a post-workout nutrition and explained the topic in detail. Be sure to check out the article called post-exercise nutrition guide for information.
Fat burning is a challenging process in every aspect. In this process, every second of you deserves to be evaluated and every bite you take deserves to be analyzed. Briefly; For a more effective fat burning, you should pay attention to your nutrition before and after the training.
You should use every second of your workout carefully and train for as long as possible without putting your body into an alarm state.
Do you have any idea about burning more fat? Don’t forget to share it with me.
