Best Way to Burn Calories and Fat

Walk, jog, sprint, lift...it's all exercise right? While yes it is exercise, but not all exercise activities are created equally. Some people say "if you want to lose weight then you have to run run run." ahh no way I hate running, ok then just walk. It doesn't matter, if you walk the same distance that you run you burn the same amount of calories. Running just gets you done faster. So whether you run 1 mile in 7 minutes or you walk it in 15 minutes, it doesn't matter.

The only difference is the intensity that it takes to run will create the micro tears in your muscle fibers that you need to build new muscle. This is why you are sore the day after you run. Building muscle will increase your metabolism in turn burning more calories during regular day to day activities. The downside to low intensity cardiovascular exercises is you tend to only burn calories for the duration of that activity. So your 7 minute mile only burns calories for 7 minutes. That leaves 23 hours and 53 minutes of the day that is left up to regular day to day activities to burn more than you consume.

So what do you then? Run for hours on end every day? God no, that would be torture. Add weight lifting or high intensity interval training (HIIT) to your routine. Weight lifting and HITT not only burn calories during the activity but also after. SWEET! You mean I can burn calories sitting on the couch resting after I work out? yeaaaaaa buddy! Actually for up to 36 hours after.

If you want to go the weight lifting route so you can finally have that model physique you've always wanted then start out with a routine that has you working your entire body focusing on the major muscle groups. Remember the larger the muscle is the more calories you burn during contraction and extension of that muscle. So do not ignore your legs. The muscles in your legs are the largest in your body.

Be sure you still have your cardio element to your routine, but add your cardio after you have lifted. If you run on the treadmill or elliptical before then you burn the energy you need to lift properly before you ever get to the weights. Instead use your energy on lifting first then deplete your fat stores for energy during your cardio. Also your heart rate should already be elevated from lifting so all you have to do is maintain your target heart rate for 30 minutes rather than having to get your heart rate where you want it and keep it there afterwards for 30 minutes. Keep things simple and working in your favor.

Now what was this about HIITing people, ahh yes HIIT. Such a great intense workout that you feel like you are taken to the very edge of failure every single time. An example of HIIT would be sprinting for 30 seconds, jogging for 60 seconds, sprinting for 30 seconds, jogging for 60 seconds. The jogging period is your recovery time because this sprint that you're doing isn't a slight increase in pace, it's a full on sprint like you're running for your life. All high intensity intervals are done at the level where you are pushing yourself to the point you can't push any harder followed by a lower intensity to recover and prepare for the next high intensity interval.

Here is a great video with some great tips on HIIT from Jim Stoppani.

Switch up your activities, keep it interesting. If you can manage the intensity of HIIT then add it to your toolbox, if not then work hard to get yourself to where you can. Remember, as long as you're putting in the effort you will only get better, stronger, faster and leaner. Keep your goals in sight and work hard to reach those goals, because if you don't then nobody will.