Read also: “Local fat burning” and “fat burning elixir” – what’s the truth about them? Part 2

 

Fat burning – either it is a mythical word or already a bore, no matter what opinion you have on the matter, sooner or later this topic will come up even in your life. You might be above 30 when you start having issues with the extra kilos, others would like to get back into shape after giving birth, some might be struggling because of hormonal diseases. For whatever reason, it would be great to get a clear understanding in the immense flood of information available on the internet.

Therefore, we collected the most outrageous and naiv misconceptions and nonsense regarding fat burning. If you are prone to believe advertisements and trust in magic pills and easy solutions, then it’s time to shake you up. (But don’t be so hard on yourself, we all tend to like fast and effortless solutions!) We are not saying that you have to sweat blood, but you actually have to do or change something in order to get results.

What not to do?

“I will only change what I eat.”

Many people are misled by the fact that nutrition contributes to a much larger extent to weight loss than exercise does (it’s about 70% and 30%, respectively). If you change your eating habits and your body gets into a calorie deficit – which means you burn more energy than what you take in – you are indeed going to lose weight, even from your muscles. Unless you shape the muscles beneath the fat layer, you get an inert and slim body without a proper posture, maybe coupled with some loose hanging skin. By the way, weight loss is a much faster process if you exercise – it also boosts your mood and motivation.

“I only need to lose weight from my tummy, so let’s do some local fat burning!”

I could never really understand what the manufacturers of those magic machines you are supposed to use only 3 minutes a day had in mind. There are two issues here: on the one hand you could work on your abdomen as much as you want, unless the fat layer disappears above you nicely toned and defined muscles won’t make an appearance. Use this machine for only 5 to 10 minutes a few times a week and you will be fine if you also keep a clean diet (yes, this machine that you purchased for a bunch of money is truly useful, but wouldn’t it be easier to buy a yoga mat and do some planking and crunches?!?). On the other hand, when you lose fat from your abdomen, your whole body is going to change in the process. Since the right kind of lifestyle boosts metabolism the fat cells are broken down into glycerine and free fatty acids that get into the bloodstream not only locally, but all over the body.

Read also: “Local fat burning” and “fat burning elixir” – what’s the truth about them? Part 2

How should you do it?

Here are some basic principles:

• Eat 5 to 6 times a day, and for the right energy and hormonal levels, do so preferably at the same time (there is no rule for not eating after 6PM, it is a matter of lifestyle).
• Instead of fast carbs opt from complex ones (e.g.: take wholemeal instead of white flour, and erythritol instead of sugar).
• Drink a lot of water. Even 3 to 4 litres a day. In addition, you can drink some “plain” green or black tea and coffee.
• Choose meals that are rich in fibre, have a varied diet and pay attention to the right protein/carbohydrate/fat proportion. (It should be appr. 50%-30%-20%, respectively, but it might vary according to your body type.)
• Each meal has its own significance: breakfast serves protein and complex carbohydrates to the body that starved at night, your morning snack supplies you with energy, lunch your be a full meal, and after training you can take some fast carbohydrates, while dinner should include some slow-absorbing proteins.
• Exercise 3 to 4 times a week, from 30 to 60 minutes, and choose a sport that makes you “soar”, something that you enjoy doing. Combine cardio training and strengthening, and you shouldn’t be afraid or medium-heavy weights. Your sets should include repetitions of 8 to 12.
• Work all your body parts during the week, larger muscle groups (thighs, back) are especially helpful in kickstarting the fat burning process.

If you are interested in dispelling myths about fat burners, follow us to read the next article in the topic.

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Panna Plézer

Trainer