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4 Mistakes and Fixes For a Fat Burning Diet and Cardio
To burn fat you have to be in a simple calorie deficit right? This deficit is achieved by reducing the number of calories consumed each day or by increasing energy expenditure through exercise. To burn fat fast a combination of both is best.
What’s important to keep in mind with fat burning diets and workouts is that you need to make some adjustments to make sure you’re actually burning fat and not lean muscle mass.
Mistake #1 – Losing muscle and fat
This is a common problem, rather than getting leaner, you can lose a combination of muscle and fat. To stop this and only burn fat, increase your protein intake, reduce your intake of modified carbohydrates, stick to raw fruits, vegetables and nuts for carbohydrates, limit your cardio workouts and keep your weight training heavy.
Doing light, high-rep workouts is the main reason you lose lean muscle mass.
Keep in mind that a good rate for fat loss is around one to two pounds per week. More than that and there’s a good chance you’re losing muscle.
*Fat Burning Facts*
To burn one pound of fat, you need to create a total calorie deficit of 3,500 calories. The normal approach is to aim for 500 calories a day so that you total 3,500 calories over the course of a week.
Error no. 2 – Don’t change your workouts
I’m a big believer in variety in my workouts. The human body has a great defense mechanism against change. Stick with the same workouts (exercises, sets and reps, tempo, weight etc) and your body will quickly adapt and you will stop burning fat and adding lean muscle mass.
By changing your workouts, it doesn’t happen. Change up your exercises. Always strive to lift more weight. Use complexes by doing one exercise immediately after another as an example: do a set of bench presses, then go straight into a set of push-ups on rows. Rest and repeat. Use timed sets. Set a timer for let’s say 15 minutes, using the example I just gave you see how many reps you can do in the 15 minutes next workout try and beat it.
Mistake #3 – Not using weight training
When it comes to burning fat too often the advice is marathon treadmill workouts or over-the-top aerobics classes. With this approach you are really reducing your fat loss efforts.
Weight training boosts your metabolism
Weight training has been shown to give a lasting boost to your metabolism long after your workout is over. Weight training will help you maintain the total amount of lean muscle mass, creating a permanent increase in metabolism.
Muscle burns calories at a faster rate. So, by having more lean muscle mass, your metabolism will work at a higher rate even at rest.
Cardio training will only cause a brief increase in your metabolic rate for an hour or two after your workout, taking away from the overall calorie-burning benefits of resistance training.
Error no. 4 Low-intensity cardio workouts
Use high intensity interval training, higher heart rate burns more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high-intensity, and you also burn more total fat in less time during a high-intensity workout.
Think about interval training, using sprints as an example, sprinting for one minute and then walking or jogging for two is best for burning fat.
Combining high-intensity (anaerobic) sprints for 1 minute with walking or jogging for 2 minutes also boosts your metabolism long after your workout is over, so you’re still burning fat and calories hours after your workout is over.
There are many subtle changes that can make a big difference in achieving your health and fitness goals. If you think about and are mindful of what you eat on a daily basis, I’d wager that by making healthy substitutions you could easily lose 500 calories a day. When it comes to dieting, it’s never about skipping meals, it’s about making healthier choices.
With your workouts always use heavy weights (what is heavy for you), use compound exercises (squats, deadlifts, clean & press, dips, rows etc) this is where you get the best results in lean muscle gains and burns fat. Always train with intensity. Keep your workouts short. If you are using compound exercises you can train your entire body in 3-5 exercises.
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