Fat Burning Tip #3

Fat Burning Tip #3: Lift Weights
 
Adding more muscle by lifting weights can also help with burning fat, especially if you're also dieting. Lifting weights:

• Preserves muscle mass -- If you diet to lose weight, you actually risk losing muscle as well as fat. Muscle is metabolically active, so when you lose it, you also lose the extra calorie-burn muscles can provide.
• Keeps your metabolism going -- Some studies have found that a diet-only approach to weight loss could lower a person's resting metabolic rate by up to 20% a day. Lifting weights and maintaining muscle helps keep the metabolism up, even if you're cutting your calories.
• Helps you burn extra calories -- If you lift weights at a higher intensity, you can actually increase your afterburn, or the calories you burn after your workout. As About.com Weight Training Guide Paul Rogers states in his article, Burn More Fat, "If you can get afterburn...that’s a bonus because you burn fat during the exercise and after you cease as well."

21 Ways to Burn Fat Faster 


Strength Training Resources

• Getting Started with Strength Training
• Strength Training Workouts
• Fat Burning Strength and Cardio Circuit Workout
• Weights Circuit Training Program for Burning Fat

There's no way around the fact that, when it comes to burning more fat, we have to work at it. There is no magic exercise, workout or pill that will do the job for us. But, the good news is that it doesn't take much activity to push the body into that fat burning mode. Try incorporating some type of activity every day, even if it's just a quick walk, and build on that over time as it becomes more of a routine. Do that and you're on the way to burning more fat.

_Sources:
Kinucan, Paige and Kravitz, Len. "Controversies in Metabolism." www.drlenkravitz.com. Retrieved Oct. 3, 2007.

Kravitz, Len. "Fat Facts." IDEA Fitness Journal, Sept. 2007.
Thompson, D.L. et al. "Substrate use during and following moderate- and low-intensity exercise: Implications for weight control." European Journal of Applied Physiology and Occupational Physiology 1998; 78(1), 43-49.

By Paige Waehner, About.com Guide

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Fat Burning Tip #2

Fat Burning Tip #2: Exercise Consistently

It may seem like a no-brainer that regular exercise can help you burn fat and lose weight. But, it's not just about the calories you're burning. It's also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. When you exercise regularly, your body:

• Becomes more efficient at delivering and extracting oxygen -- Simply put, this helps your cells burn fat more efficiently.
• Has better circulation -- This allows the fatty acids to move more efficiently through the blood and into the muscle. That means fat is more readily available for fueling the body.
• Increases the number and size of mitochondria, also known as cellular power plants that provide energy for the body.

And, don't forget, regular exercise will also help you manage your weight. The more activity you engage in, the more calories you'll burn, and the easier it is to create the calorie deficit needed to lose weight.

Tips for Consistent Exercise

• Schedule some exercise time every day, even if it's just a few minutes.
• Split up your workouts. You can get the same benefit from short workouts spread throughout the day as do with continuous workouts.
• Change daily routines to incorporate activity. Park at the edge of the parking lot at work to add more walking time, or add an extra lap at the mall when shopping. Integrating more activity into your usual routines will help you stay active, even if you don't have time for a structured workout.
• Make exercise your focus and schedule the rest of your day around it instead of trying to squeeze it in when you can. If it's not a priority, you won't do it.

Go to Fat Burning Tip #3 

By Paige Waehner, About.com Guide

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Want To Get In Shape But Feel Too Busy? Simply Follow This Article

By Dr.Ashraf Hanafy Mahmoud Mohammed

Some people say that they're just too busy to exercise during the day but really want to lose weight or be healthier. This isn't a problem if you're creative and come up with ways to work out while doing everyday things. Here you're going to learn how exercise can be incorporated into your busy schedule.

You've probably been at the store having to wait in line thinking of how much of a waste of time it is. This isn't the case if you take that time to do a few calf raises while you're standing there. Just don't be afraid of what people may think because it's not about them when you're trying to be more fit. If you have someone with you, see if they could stand in line for you while you go on a few laps around the store.

Every day or so we get mail. This is a perfect time to get some of your exercise in. Every time you get a piece of mail, make it a point to do a few laps around where you live. You could just walk down the street and back or even run around your home. If you have an apartment with a lot of stairs, try taking a route around where you live where you have to climb and descend the stairs on your way back.

You don't always need to take an elevator or an escalator to get up a building. This is the perfect time to get some exercise in. While it may take a little longer than just taking another route, you can compensate for this by showing up at least 5 minutes before you have to be somewhere. You could also try parking your car further from where you're going so you can get in a few minutes of walking up to the door.

If you watch TV then you know that there are usually a lot of commercials that come on. Instead of just sitting there and paying attention to the commercials that you can see any time on TV, try working out some. Do some jumping jacks until the show returns, or take that time to climb up and down some steps. Have someone watch for when your show comes back on so in case you're afraid of missing it they can tell you its back on. If you think about it, there are roughly 3 commercial breaks during a half an hour show and each break is a few minutes long. This is plenty of time to get in a great workout.

The tips you have read are just some of the ways you can incorporate more exercise into your everyday life. You'll be sure to find more creative things you can do to keep in shape when you're just too busy to exercise. Nobody is ever too busy to do some of the above things, so don't let your schedule get in the way of your health!

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