THE BEST RESEARCH : 9 Smart Tips to Burn Fat Quickly – Imagine if you could erode your body fat faster than the conventional ways you’ve been doing. Reducing meal times, running for hours, or even not eating and not drinking, is a conventional dietary way that actually makes the fat in your body difficult to go and make you sick.
As the times progress, researchers from around the world manage to find the right formula to erode the stubborn fat that is in your body. In fact, this way is easier and safer than the conventional way you usually do. What are they?
1. Take the Bag and Throw away your Fat
Next time you want to walk around the housing block, do not forget to wear your backpack. Fill the bag with a load of 20% of your body weight. A report from the American College of Sports Medicine found that this way can burn fat up to 30 percent. Walking with a stick in both hands also gives you multiple benefits. You will run longer, the pressure on the waist is reduced and your energy will increase by 67%, as reported Journal of Strength & Conditioning Research.
2. Exercise During Cold Weather
Exercise in cold weather can help burn more fat. Scientists at the University of Gothenburg found, during exercise in cold weather, brown fat brings calories from layers of fat so that the layer of fat was reduced. “All that you can get with just 4 minutes of exercise at a temperature of 4 degrees Celsius,” explained Professor Mike Cawthorne of the University of Buckingham. Another study at the University of Nottingham also found that exercise during hot weather also activates brown fat.
3. Sixpack with Enough Sleep
A 5-year study by Wake Forest University in the United States found that sleeping between 6-7 hours each night is the best time to reduce fat in the abdomen. “Give yourself a break of 3 hours from the time you finish the gym workout to the bed. Exercise will stimulate the production of adrenaline which also affects sleep quality,” Dr. Louise Reyner said, at the Loughborough Sleep Research Center.
4. Burn Fat at 134 Heartbeats / Minutes
Research at the University of Colorado found that someone who practiced with a maximum heart rate of 134 beats / minute can burn more fat. Running is the best exercise because it can burn 0.7 grams of fat every minute, according to findings from the University of Cape Town. The best way to find out the heart rate during exercise is to use a heart rate monitor.
5. Lifting More Explosive
The research team at Ball State University states that when you lift a load, the best way to scrape the fat is to do an explosive move, which lifts the load in 1 second and lowers it in 3 seconds. They also state that lower body exercises such as; squats, lunges, and calf raises, is the best exercise to try out this explosive technique. The researchers recommend to drink a glass of fat-free milk after the training session is over.
Eating 600ml of fat-free milk after exercise burns fat almost twice as much from consuming a fitness drink.
6. Interval Training
A study conducted by a team of researchers at the University of New South Wales Australia found that 8 seconds of high intensity exercise followed by 12 seconds of low intensity is an effective way of cutting body fat. “Use elliptical trainer or stationary bike when doing this technique (interval),” explained Mack Parnell of Rebootpt.co.id. “Do use 40% – 50% of your maximum strength. Repeat as many as 20 minutes a week twice to burn more fat,” he added.
7. Eat 5 Times a Day
“To burn more calories, eat 5 small portions a day,” researchers at the University of Toronto said. 3 meals should contain a combination of protein, carbohydrates and healthy fats. Choose a healthy and low-calorie menu at your meal. Boiled eggs and whole wheat bread can be a great choice for breakfast. For a snack lunch you can snack on beans or fruit. Adjust also for other meals.
Target 70% protein for every meal you consume, whether from fish, meat, or fruit and vegetables.
8. Slim with 25mg of Vitamin D
Studies conducted by a team of researchers at the University of Minnesota found that increasing vitamin D intake can help you lose weight. “Foods rich in vitamin D are salmon,” Anita Bean (nutritionist) Said. “100gr salmon fillet contains 25mg of vitamin D. Complete with healthy spices like, onion, lemon and salad combination plus vinegar. Also add olive oil (olive oil) to increase the body’s ability to burn fat. This food is a source of antioxidants to neutralize harmful chemicals that can lead to weight gain, “said Bean.
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