General health and well-being is achieved by maintaining a healthy lifestyle. This should include exercising on a regular basis and a well-balanced diet that ensures you are getting all the proteins, carbohydrates, fats and energy your body needs.
Weight loss is best achieved in moderation over a long period of time for many reasons.
Sudden weight loss can have negative consequences on your health, which can lead to illness and injury. For this reason, if your goal is to lose weight or reduce calorie intake, it is best to do so during a reassuring time frame, setting realistic goals that you can achieve while following a well-balanced diet that leads to a gradual reduction in consumption of calories.
However, there are times when your specific lifestyle or health goals will lead you to want to burn extra calories without having much time to do so.
An example could be that you were following the roadmap but, after a week of dinner invitations and changes in your routine, it is possible that you have consumed more calories than usual, without having had time to work out to burn them.
Calories are the unit of measurement of the energy in the fuel we consume - in other words, food and drink.
An average man needs around 2.500 kcal (10.500 kJ) per day to maintain a healthy body weight, while an average woman needs around 2.000 kcal (8.400 kJ) per day. These figures vary based on how much exercise you do and the type of exercises you do on a daily basis.
Whether you are an athlete, you go to the gym or in general health, it is important to find a balance between your heat consumption and the amount of physical activity you do that consumes this energy.
Calories should not be thought of as a negative, but as a fuel. Your body needs them and your training depends on them.
So, if you've been consuming more calories than you've been able to burn lately, how can you change that in a short time?
Your goal is an increase in energy expenditure. If you are used to lower intensity exercises, then taking one step forward (based on your abilities) will make a difference.
If you have a good overall foundation of consistent exercise that includes cardiovascular training and weight lifting, high intensity exercise is the answer to burning a high amount of calories in a shorter period of time.
The goal of High Intensity Interval Training (HIIT) is to raise your heart rate by up to 90 percent for 30 seconds. This means sprinting instead of jogging or the equivalent depending on the workout of your choice. The key is to get your heart rate up and hold it for the duration - that's why they call it intense.
This type of training is most effective when you use maximum energy and then do the same exercise with less intensity and less energy use. Taking the example of running again, it would mean 40 seconds of intense bursts followed by 20 seconds of simple, slow running or walking, where you relax your muscles and slow your breathing.
A maximum workout duration of 20-30 minutes is recommended - perfect if you don't have a lot of time to burn those calories.
4 Fat Burning Exercises
Here are some calorie-burning exercises you might consider to help you reach your fitness and training goal.
Work out for 12 minutes. Sprint for 40 seconds, followed by 20 seconds of slow running, and repeat for the duration.
This exercise involves another group of muscles, working the arms, legs and torso differently from the sprints. Variety and a well-rounded workout are important factors in a high-intensity workout, so you don't keep hammering the same muscles over and over.
For this exercise, aim for three minutes. 30 seconds intense, 30 seconds relaxed and slow. Absolutely one of the most effective fat burning exercises.
One of the best fat burning exercises is the burpee. Like the Jumping Jacks, burpees provide all-round coverage. With this exercise the body will work harder than with the Jumping Jacks, thus increasing the intensity even more. Aim for two minutes. Intense 40 seconds, 20 seconds standing.
4. Sit-ups with plank rest
One of the most relevant fat burning exercises is the sit-up with plank rest. To destroy yourself all the way, do three sets of sit-ups for 60 seconds, ending with 30 seconds of plank. See how many you can make.
And remember: burning calories doesn't mean not consuming them at all. High-intensity workouts require energy. Fuel that ambition!
Do you want to know how to keep fit even during the holidays?
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes to your diet.