Stimulate fat burning: 10 effective tips

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Fat burning in everyday life: We tell you the top ten tips to boost your metabolism and get rid of excess kilos.

 

1. Which sport boosts my fat burning properly?

The most effective is frequent and long endurance training, such as running, walking or swimming. But more important than the choice of sport is the training plan. “To get rid of as many calories as possible, three to four hours a week are ideal,” Dr. Ramin Vafa from the Center for Performance Diagnostics of the German Sport University Cologne (pro-medal). “The workload should be dependent on the fitness level.”

Beginners start with a quarter of an hour, the minimum for trained is 30 to 45 minutes three times a week, the advanced should first increase the frequency, then the duration and finally the intensity.

 

2. I like to go crazy in sports. Do I always have to train at 130 for effective fat burning?

Who goes to one’s own limits, does not lose so much body fat. “In fact, I use the most calories when I’m running very fast, because that increases energy consumption and, thanks to the negative calorie balance, you lose weight,” explains sports expert Vafa.

“However, the body primarily uses carbohydrates, so if I want to burn fat and get health benefits, I have to keep my own low heart rate – but 130 beats per minute is just a guideline.” Conclusion: Beginners should stay in the long run, the trained may push the intensity and strain their muscles more.

 

3. I can not last half an hour at the most – does that really help with fat burning?

According to studies, a mini-effect is in it, but neither condition nor fat burning can be really boost in this way. “If you only last half an hour after the first weeks of training, the pace is not right,” says Ramin Vafa. Better: run so that you do not get completely out of breath.

 

4. Our metabolism needs oxygen for fat burning – is outdoor sports more effective?

The oxygen in the air is sufficient in the gym. But outside, our immune system is even more stimulated, and nature offers more variety. This makes it easier for many to lose body fat.

 

5. First strength training, then endurance sports or vice versa – what is better for burning fat?

Once you have completed your endurance training, the metabolism for fat is better on tour. The other way around, the body activates the carbohydrate metabolism through resistance training.

 

6. What should I avoid if I want to increase my fat burning?

The energy bar before training for body fat removal. And also the banana. Because then the body falls back on the carbohydrates in the blood and does not go to the fat storage.

 

7. Can I boost fat burning when exercising hungry?

Definitely yes. If you have your own biorhythm with you, especially sports before breakfast will give you a lot of fat. Even so, morning movers should stay with the workout in the evening, because then they are more efficient. Tip: do not eat anything two hours before training. And: You do not have to diet.

 

8. Can I really hit it after sports at least?

After training, the body is still busy with fat loss. After the after-work workout you should therefore do without carbohydrates and rely on protein to support the muscles in their work. Instead of bread, pasta and alcohol put on vegetables, fish or meat and cheese.

 

9. How do I get rid of my bacon?

Unfortunately only with difficulty, even if you eat more protein than carbohydrates. Fat is reduced throughout the body. But it is clear that too much sugar, white flour and junk food not only increase the blood lipid levels – it also grows the stout. Also important: reduce stress, because promotes the fat storage in the middle of the body.

 

10. Although I want to lose weight, should I pay attention to “healthy” fats in the diet – does it fit together?

Our body needs the essential fatty acids that it can not produce itself to gain energy. However, the essential linoleic acid and alpha-linolenic acid are already contained in one tablespoon of rapeseed oil daily. In addition, according to a study omega-3 fatty acids even fat burning and fat loss support. These are mainly in rapeseed and olive oil, organic dairy products, walnuts, flaxseed and fatty fish. Again, a diet is unnecessary.