Burn off the fat you gained from the holidays with these great tips.
- Strength Training
Strength training not only helps to build muscle but when paired with aerobic exercise a.k.a. cardio is the most effective method to help you burn fat over time. The resistance training increases the amount of fat and calories that your body burns while at rest. If you have stubborn belly fat, strength training is one of the best ways to get rid of it when combined with cardio. To get started with strength training, use the resistance machines at the gyms that focus on different areas on your body. Do some weight lifting and start small with the amount of weight to prevent injuries. Even exercises with 5-pound dumbbells can go a long way, just be sure to advance your routine as you become stronger.
- Eat Healthy Fats
Eat fat to lose fat. I know that may sound odd but eating healthy fats can help you feel fuller after a meal and prevent excess weight gain. Since fat digests more slowly than other foods, it can reduce cravings and your appetite. Clear your diet of trans fats and saturated fats and instead, replace them with healthier fats found in things like nuts, olive oil, and avocadoes. Be mindful that healthy fats are also high in calories and you should watch how much you are eating. Overall, eating healthier fats over unhealthy fats, can decrease
riskof weight gain and reduce fat in the body.
- HIIT Cardio
High Intensity Interval Training, or HIIT, is a form of cardio that consists of quick bursts of intense activity paired with quick periods of recovery to keep up your heart rate. The great thing about HIIT is that it only requires about 10-20 minutes so it is very short if you are busier on some days than others. Because of the intervals, you are able to burn more calories and fat within a shorter period of time. A great HIIT exercise on the treadmill, is to speed- walk for 1 minute, then sprint for 1 minute, and go back to walking for 1 minute. You can also find great HIIT workouts here on the GrpFit app.
- High Protein Diet
Adding more protein to you diet, is another great way for fat burn and also reduces your appetite. Protein also makes you feel fuller after a meal and can decrease calorie intake. Some good protein to add to your diet could be seafood, eggs, lean-cut meats and legumes. The added protein in your diet will also help preserve muscle mass and increase metabolism to aid in weight loss.
- Swap the Drinks
Trade the soda and juice in for water and green tea. Sugar and juice are packed with sugar that increases your risk for weight gain and excess fat. Lower calorie drinks with nutrients such as green tea and water are the better choice and will reduce your calorie intake. Green tea is full of antioxidants and caffeine which will increase your metabolism and fat burning. Making these substitutions in your diet will go a long way, especially if paired with healthy meals and effective exercise.