It is often thought that the best way to burn fat is to do cardiovascular exercise (dancing, running …) and that strength training is for those who want to "get hunky". But the best fat burning recipe is to combine both. We tell you everything you need to know to burn fat in record time!
- Do aerobic exercise. Like running, cycling, jumping … It consumes a lot of energy at the moment and improves cardiovascular health. But when you finish training, you stop burning calories.
- Work anaerobic with small weights, rubber bands or your own body weight. With this you burn fewer calories, but “when you finish you continue to consume energy. Your muscles need it to recover. It is called Post-exercise Oxygen Consumption (EPOC). It is a period of between 16 and 48 hours in which your body continues to burn calories (fat) to recover from training, even if you are sitting on the couch ”, explains coach Marcos Flórez, director of Estarenforma.com. We suggest you put your body in "fat burning mode" and eliminate it through these exercises, which you can practice both inside and outside the home.
Walking loses weight if you are constant
It is true that walking is not an ultra-fast fat burner, but a walk at a rate of about 10 minutes per kilometer burns around 135 kcal every 30 minutes, according to Harvard University (USA).
- Doesn't that sound like a lot? Well, do the math. It is an activity that you can easily extend to an hour, in which you would burn 270 kcal. That adds up to 1,890 kcal burned in one week. If to lose a kilo of body weight you have to burn about 7,000 kcal, in 4 weeks of walking you have it done.
- If you don't go out daily, do it at least 3 times a week. In three months you will have lost up to 2.8 centimeters from the waist and up to 1.5% of body fat. It's an easy sport to start with, and one of the best sports to remove visceral fat, gut fat, and love handles.
- How to start. If you have never run or have not run for a long time, start “with a 'ca-co', that is, walking and running alternately,” says Óscar de las Mozas , director of Coentrena. “Try running lightly for 1 minute, walk another and repeat. Try doing it several times in a row ”. As you look more confident, you can increase the running sections and reduce the walking sections. So until you manage to run 20 minutes in a row.
- Each time a little more. From there, challenge yourself to increase your jogging time a little more each day until you can run 30 minutes without stopping. In half an hour jogging (about 8.5 km / h) you can burn 270 calories. The ideal is to run 3-4 times a week.
- Combine it with … Exercises to strengthen legs, glutes and core (GAP). It will help you have a better running posture, reduce the risk of injury to your knees or ankles, and burn much more.
Dancing, the most fun sport
It is an ideal exercise to do at home even when you don't feel like it, because the music leads you to "get hooked."
- Not all dances are the same. Tables from Harvard University indicate that a one-hour full-intensity Zumba class can be between 350 and 650 kcal, depending on your weight (the more you weigh, the more calories you'll burn). If you dance salsa it will be about 400 kcal, and if they are from Seville, about 300 kcal.
- The advantages of dancing. It works the body globally, and the arms and legs alike. At the same time, it forces the heart to exercise by pumping faster.
Butt with the GAP
These anaerobic exercises work the glutes, abs and legs, areas where fat accumulates. And you still burn calories after doing them:
- Squat Reproduce the movement of going to sit. The easiest is against the wall. But it has many variants.
- Stride. Step back, back straight, and bend your lead leg until your thigh is parallel to the ground.
- Griddle. Stretched out on your stomach, lean on your forearms and balls of your feet. Keep your back straight, contract your abdomen and hold. It has variations: the climber, the side planks …
- Burpee. Lower your body until your hands are on the ground. Bring one leg back and then the other to go plank. Back out of the way, and as your feet come together, jump up with your arms outstretched.
Allies at home
- Bicycle. The bike is ideal for doing cardio outside the home, but if you have a static or a trainer to convert touring or mountain bikes into static, you will also do it indoors. Half an hour of pedaling between moderate and intense suppose 240-360 kcal. You can exceed 450 if you raise the bar. Take 30 minutes, start at a low level to warm up and work your way up in difficulty. Alternate 3 minutes of sections of great difficulty in which you will pedal slowly, with another 3 with hardly any resistance in which you will go full.
- Elliptical During confinement, it has been one of the most demanded home training machines because there are even folding ones. The elliptical repeats the motion of cross-country skiing and resembles running, but without impact to the joints. In addition, it allows you to work your arms at the same time. You can burn between 270 and 400 kcal in just 30 minutes. You don't have to do it daily either: do it three times a week and in three months you will have lost up to 2.8 cm from your waist and 1.5% of body fat.
