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Moving stubborn body fat is a challenge; While losing fat and getting toned up is a fitness goal for many people, many don’t know how to modify their workout routine and general lifestyle to maximize fat loss in a healthy way. To help those looking to slim down and lose weight, Steven Virtue, Fitness Development Manager at Total fitnessshares his expert knowledge to effectively burn fat.
Before establishing what you can do to help burn stubborn fat, it’s important to debunk several common myths surrounding fat loss.
Steven said, “First of all, you can’t cut fat on the spot.
“Although some parts of your body may take longer to lose weight than others, depending on factors such as body shape and composition, if you are training to lose fat, you will lose fat on your whole body.
“You can focus your strength training on building certain muscles so that they appear particularly defined once fat is lost, however, it is not possible to lose fat in one part of the body by exercising only that specific area. ”
He added: “While exercise is undeniably important and provides many fantastic benefits for our overall health, research shows us that fat loss cannot be achieved through exercise alone.
“You can’t ‘train’ a bad diet and increasing your level of exercise while continuing to eat junk food will not facilitate fat loss.
“Therefore, it’s essential to create a diet and exercise routine that complement each other.”
Steven shared his top five tips for anyone looking to reduce body fat.
READ MORE: Weight Loss: Michael Mosley’s 2 Exercises You Need to Do Every Day
1. Pick up the weights
He explained, “While you may be tempted to focus solely on cardio-based workouts when trying to move stubborn fat, combining aerobic exercise with strength training is particularly effective for losing body fat.
“Adding resistance to your training with weight training can help the body preserve fat-free mass, which increases the number of calories your body burns at rest.
“Regular weight training, which is safe yet challenging for your body, will also help you build lean muscle – this, combined with fat loss, helps create a more toned and sculpted physique.”
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2. Incorporate HIIT into your workout routine
“High Intensity Interval Training, or HIIT for short, is a fantastic form of exercise to incorporate into your fitness routine,” Steven said.
“Not only is HIIT a great way to boost your mood, but research shows that the increase in metabolic rate, caused by intense, high-intensity exercise, can last up to 38 hours, meaning your body will burn many more calories at rest.
“HIIT, especially longer circuits or more complex combinations, can be intimidating for beginners.
“However, there are simple, short HIIT exercises you can start with: squats, sit-ups, burpees, and mountain climbers are all great exercises to try for 30-second intervals with a 20-second rest.”
4. Increase activity outside the gym
Steven added: “While a sweaty workout in the gym is great for burning calories, having a more active lifestyle outside of the gym will also promote fat loss while improving your overall health.
“Increase your daily activity levels with simple lifestyle changes: avoid driving short distances and try walking instead, use stairs instead of elevators, or take up hobbies that involve movement, like rock climbing or swimming.
“If you’re having trouble staying motivated to be more active in everyday life, combine that with socializing and hanging out with loved ones.
“For example, you might suggest swapping your next afternoon at the pub for a trip to a beautiful natural location where you can enjoy a long walk and a picnic.”
5. Schedule time to rest
“When trying to achieve fitness goals, it can be tempting to try and push your body to its limits with a rigorous, relentless training regimen,” Steven said. “However, it’s not the most effective way to lose body fat or maintain a healthy exercise routine.
“Too much vigorous exercise without enough recovery days can lead to overtraining which causes your body to store more fat, due to an increase in cortisol, the stress hormone.
“Listen to how your body is feeling and what it needs – if you’re feeling particularly lethargic or achy, then vigorous exercise probably isn’t the best idea.
“Instead, consider an activity that will allow you to rest while also benefiting your mood, such as reading or meditation.
“Sleep is also crucial for the fat burning process – aim for at least seven hours of quality sleep per night and ensure you have an optimal environment for falling into a deep sleep state.”
