We’d all love a magic bullet for burning fat faster. But what if the secret to fighting flab was already in your hands and you just didn’t know it?
To give your body the fat-blasting advantage, there are three things you can do starting right away. You’ll be amazed at how this triple threat helps you shed those jiggly bits where you need it the most, while promoting better health all over.
You may already be faithful to working out, but are you incorporating weights into your routine? Resistance training can help you build more lean muscle, which supports your metabolism and fat-churning ability.
To get started, practice some traditional resistance training exercises with weights like bicep curls, shoulder presses, bench presses, squats and tricep kickbacks. You can also perform resistance training using only your own body weight. Moves like pushups, chin-ups, planks and sit-ups push your muscles to the max without the use of dumbbells or weighted plates.
Want a little extra credit? A strength workout that incorporates high intensity interval training (HIIT) will help burn fat stores at a higher rate than straight sets of exercises. HIIT is an exercise strategy alternating short periods of highly intense anaerobic exercise with a short recovery period. To give it a try, perform eight repetitions of different types of resistance activities (chin-ups, squats, lunges, burpees) within 20 seconds, then take 10 seconds of rest time. Repeat that pattern as many times as possible within a 5-minute window.
Of course, to mobilize fat, a healthy, nutrient-dense diet is mandatory. In particular, blood sugar and hormone imbalances can play a role in the storage of fat in the belly area. To stay balanced, make sure your meals have three blood sugar-stabilizing nutrients: a lean protein, a high-quality carb and a healthy fat. Blood sugar tends to slip every four or five hours, so don’t go more than four hours without a meal or snack.
Your entire body uses sleep as a time to refresh and reset. The long-term effects of routinely not getting enough sleep can mess with your immune system and put you at higher risk for high blood pressure, increased blood sugar levels and obesity. Sleep deprivation makes us more likely to have trouble losing weight, mainly because it messes with the hormones that control fat metabolism.
When you’re trying to blast fat, having a consistent bedtime routine makes a difference. But if you struggle with scoring sound sleep, try the following:
Learning to manage stress has broad-reaching benefits. It can slow your heart rate, lower blood pressure, improve digestion, maintain blood sugar levels and increase blood flow to your major muscles. Here are a few ways to turn down the stress and max your relax:
Want to firm up the places where you want and need it the most? To take care of trouble zones and see results, add some weight-bearing exercises into your workout mix, place a priority on your sleep and ramp up your relaxation. Commit to all three DIY strategies on a regular basis and you’ll reveal a more defined physique faster than you thought possible — no magic bullet necessary.
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