Fat can be stored in the body as subcutaneous or visceral. Fat that lies under the surface of the skin is called subcutaneous and is not so much a health risk as it is unattractive. Fat that surrounds vital organs such as the heart and liver is visceral and can cause problems like diabetes, heart disease and stroke. Getting rid of excess fat will help to eliminate your risk for these deadly diseases. This is often stored as belly fat and is a problem for many people. If you want to burn fat and lose weight, it is important to know the right steps you should take.
Fat Burning Zone
Know your zone to burn the most fat. In order to find your fat burning zone, subtract your age from 220. This will give you the rate at which your heart should beat in order for you to burn fat. Try to work your heart at 80% to 90% of that number for maximum fat burn. Take your heart rate by holding two fingers at your jugular vein and counting the beats for ten seconds. Multiply by 60 to get your beats per minute (BPM).
Diet
Lose weight healthily by Including plenty of raw fruits, vegetables and protein in your diet to burn the most fat. Raw foods like orange and green vegetables, as well as apples, oranges, grapefruit, mango and banana will help you to feel full and encourage weight loss and fat burn. Drink at least 64 ounces of water to help your liver to process fats as well. Add 1 to 2 tbsp of lemon to your water for a quick metabolism boost.
Strength Training
Be sure to work out with weights 3 to 5 times per week in order to increase your body's fat burning capacity. To burn fat, perform 15 to 20 repetitions with a moderate weight (you should be tired at around 10 repetitions). Move from one move to the next to circuit train and increase fat burn.
Cardiovascular Training
Increase aerobic and cardiovascular training to burn fat fast. Exercises that help increase the heart rate will burn the most calories and aid in weight loss. Try doing aerobic exercise like racquetball, jogging, dancing, kickboxing, spinning, fast biking or stepping to increase fat burn. Perform these exercises 3 to 5 time per week for best results.
Calorie Intake
Decrease calorie intake to burn fat. Women and men who are sedentary to active should be taking in 2000 to 2500 and 3000 to 3500 calories respectively. Since fat is 3500 calories, you will need to reduce your calorie intake at or below recommended levels to burn fat and lose weight.
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