3 Ways to Burn Fats Indoor
Burn Baby Burn! Not all fats are bad. Our body needs fat. Fat helps the body absorb vitamin A, vitamin D, and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.
Our body tends to hoard calories as fat to keep us alive and safe. Any fat that's not used by your body's cells or turned into energy is converted into body fat. Likewise, unused carbohydrates and proteins are also converted into body fat. All the extra calories we eat will go straight to our bellies and thighs, giving us the unwanted muffin tops and thunder thighs. The challenge is for us to learn how to get rid of that extra unwanted fat.
We heard a lot about fat-burning techniques and methods being introduced to the mass, such as working out in the fat-burning zone, spot reduction, and foods or supplements that were said to burn more fat. There are more basic ways for us to do that that is proven to give results. Instead, learn how to burn fat through a variety of types of exercise.
Intensify!
High-Intensity Interval Training is an effective way to burn body fat. It has been all the rage in the fitness industry, and for a good reason. By incorporating intense work periods with short recovery segments, interval training helps you give maximum intensity while still maintaining your exercise form. High-intensity interval training (or HIIT) is quick and anything but boring, as its exacting work-to-rest ratios, make it arguably the most time-efficient way to exercise and burn calories.
One review looked at 13 different studies on 424 overweight and obese adults. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference(1).
Some researchers have found that HIIT increases metabolism for hours after exercise, even more than jogging and weight training. This is known as excess post-exercise oxygen consumption (EPOC, informally called afterburn), a measurably increased rate of oxygen intake following strenuous activity(2). In the same study, HIIT was also found to shift the body's metabolism toward using fat for energy rather than carbs.
This is the magic of HIIT; it keeps your body burning fat even after you leave the gym. Now, who doesn't want that?
Tabata is one of the most popular and talked-about forms of HIIT. Founded by Japanese scientist Izumi Tabata and his colleagues, who conducted a study comparing moderate and high-intensity training. Tabata is a great way to push your body to its limit in just four minutes. It's the perfect workout to do if you don't have much time, and it's a great workout even if you do have time. You'll burn an incredible amount of calories and obtain full-body aerobic and anaerobic exercise in just a short time.
Resist It!
Resistance or Strength Training requires you to move your body against some resistance, such as your body weight, dumbbells or barbells, resistance bands, or resistance machines.
Research has found resistance training to have multiple health benefits, especially when it comes to burning fat. In one study, resistance training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly(3). Another study showed that 12 weeks of strength training paired with aerobic exercise effectively reduced body fat and belly fat than aerobic exercise alone(4).
Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest(5). According to one review, ten weeks of resistance training could help increase calories burned at rest by 7% and reduce fat weight by 4 pounds (1.8 kg) (6).
Doing bodyweight exercises such as lunges and planks or lifting weights are a few easy ways to get started with strength training. Do it at your convenience, be it at home, at the park or in the gym. Keep that up and watch that fat disappear.
The Power of Hobbies!
Not a gym person? Don't have a dumbbell? Don't fret; having a hobby may also help you burn fat. If you love dancing to your favourite music, have a green thumb, have a passion for bike riding, or love to swim, you can burn those unwanted fats while enjoying things you love to do.
Dancing can burn up to 440 calories per hour. There is a good reason why many professional dancers are in excellent shape. Various dance moves can help you target different areas of your body, especially the midsection. This is one of those hobbies that make you feel fresh and help you lose weight at the same time. You can try out a new style of dancing to get started with this hobby. There are also exercise programs that incorporate dancing in them, but if you enjoy it, you should try to get out and dance as much as you can.
Gardening does more for the health and help you relieve stress. You can quickly burn one to two hundred calories through a single hour of gardening. While we rake and dig, we activate our core muscles that are usually inactive in other activities. Thus, gardening can help you reduce belly fat along with providing you with healthy exercise.
Swimming is the perfect hobby for people who wish to tone their entire body and slim down simultaneously. Swimming laps or water aerobics is the ultimate low-impact workout! This hobby makes sure that you are using all of your major muscle groups, targeting all areas of your body.
There is a lot that we can do to burn those fats. Be it hitting the gym, working out at the convenience of your home, or simply having hobbies and being consistent in doing your favourite activity.
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Reference:
(1) https://pubmed.ncbi.nlm.nih.gov/28401638/
(2) https://www.ncbi.nlm.nih.gov/pubmed/27747847
(3) https://pubmed.ncbi.nlm.nih.gov/23714599/
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487794/
(5) https://pubmed.ncbi.nlm.nih.gov/18356845/
(6) https://pubmed.ncbi.nlm.nih.gov/22777332/
https://www.webmd.com/fitness-exercise/features/the-4-minute-fat-loss-workout#1
https://www.healthline.com/nutrition/best-ways-to-burn-fat
https://www.mensjournal.com/health-fitness/8-amazing-fat-burning-intervals/
https://www.verywellfit.com/body-into-fat-burning-machine-1231548
https://www.indiatimes.com/health/tips-tricks/10-hobbies-to-reduce-excess-fat-on-belly-241578.html
https://nuimagemedical.com/tips/7-hobbies-that-can-help-you-lose-weight
https://www.nhs.uk/live-well/eat-well/different-fats-nutrition/
