Clients often ask me how to burn fat faster during exercise. Generally speaking, there are two key training methods that can support faster fat burning – from an exercise standpoint. One is with strength training, which increases the body’s ability to burn fat by increasing activity in the cells associated with fat burning. The second is with high-intensity bursts of cardio.
Study Shows High-Intensity Training Burns Fat Better
The Journal of Obesity released a study by Australian scientists to add to the evidence that high-intensity exercise, such as sprinting, works better than jogging or other moderate aerobic exercise for burning body fat.
The investigators assigned 46 sedentary (inactive) men in their 20’s to either an exercise group or a control group. Those in the exercise group did 20 minute routines, 3 times a week. In this group, they pedaled as fast as possible on a stationary bike for 8 seconds and then rested for 12 seconds over the 20 minute routine.
After 12 weeks, the sprinters lost an average of 4 pounds of body fat while adding 2.6 pounds of muscle.
From a health standpoint, it is very significant to note that the sprinters saw a 17% reduction in the belly fat stored around internal organs, which has been linked to higher risk for heart disease. Men in the control group, however, gained weight and increased waist circumference.
True Health U’s Take
Losing weight is not an easy task. While various forms of fitness can help you burn calories for weight loss, incorporating some form of high-intensity intervals seem to be best to achieve a fat burning effect.
Several easy ways to gain a fat burning benefit from high-intensity training include:
- On a stationary bike, incorporate 8-15 second intervals of fast pedaling every 1 to 2 minutes for up to 30 minutes a day, three times a week
- On an elliptical trainer, incorporate 8-15 second intervals of fast pedaling every 1 to 2 minutes for up to 30 minutes a day, three times a week
- While jogging, incorporate 8-15 second intervals of sprinting every 1 to 2 minutes for up to 30 minutes a day, three times a week
- While walking or hiking, incorporate 8-15 second intervals of fast walking or hiking every 1 to 2 minutes for up to 30 minutes a day, three times a week
