Whole Body Fat Burning Exercises with Research-Backed Results

Summer is approaching fast so you may start panicking about the weight you have put on over winter. Don’t worry even the greatest athletes have bulking periods where they come out stronger and better looking. Thus, around this time of the year, it’s best that you start thinking about what exercises you should do in order to lose fat. Whilst it is true that you cannot do spot weight loss (losing fat in places such as your abdomen only) you should be aware that whole body exercises are the best ones for losing weight.

The main piece of information you should always remember is that you need to eat clean in order to maintain your ideal weight. No exercises will help you to lose the fat if after a workout you prefer a glass of red wine instead of a glass of water. Nonetheless, considering that around two in three people are obese, the way your body is constructed plays an important role as well. Things such as diets and supplements may just keep your weight under control but the biology of your body can prevent you from ever achieving your dream body. Below are some things which have an influence on how much you weight:

  • How your body stores the extra calories or sugars
  • Metabolism
  • Hormones
  • Nutrients such as vitamins and minerals in your body
  • Genetics

You cannot have a direct influence on these through exercises but you can keep the weight under control through choosing a healthy lifestyle through working out and eating right. Because we care about our readers, we have thoroughly researched the exercises that are worthy. The ones that are backed by science because science never lies, right? Give us a chance and take note of our advice.

Cardio

The more you sweat, the more you lose. There are so many cardio workouts today that it’s nearly impossible to not find the most suitable one for you or the one you really like. It’s general knowledge that when the less energy is consumed, the more weight you put on. Therefore you need to create a balance between how many calories you intake in a day and how much effort you consume the same day. For cardio, there isn’t a specific exercise that will help you more than the other. In this situation, it all depends on what you enjoy. Thus, if you enjoy going to the gym with a partner, you should join fitness classes because you will not feel lonely or someone will guide you to perform the workouts correctly.

It’s essential to remember that if you want to do low-intensity cardio you will risk lowering muscle mass because once the body considers burning muscle mass, your muscles will become weaker and smaller. Whereas, a high-intensity cardio like doing 20 minutes on a treadmill at different speeds, will create muscles strength in your legs and abdomen, as well as burning fat. You can get more information read the meta-analysis report. The conclusion of the report was that it does not matter if you do cardio on an empty stomach or full because you will get the same results over a period of 24h.

High Intensity Interval Training

Do not listen to the fake news when they tell you that HIIT is nothing but pain. There are so many studies and research based on this subject that it’s impossible for you to not try it at least once. Trust us, once you notice all of the changes in your body, you will start enjoying it as much as us. The main benefit of it is that it does not take a long period of time. You will be done with the workout within 20 minutes rather than the 90 minutes traditional cardio requires from you. Below are some key features of this workout:

  • More efficient than cardio at burning abdominal fat
  • It stimulates the growth hormone which has a positive effect on your muscles
  • You will build endurance
  • Suppresses appetite
  • It keeps your muscles whilst burning fat

The American Journal of Rehabilitation has highlighted that overweight people that have done HIIT exercises two times per week have lost considerably more weight than those that have done weight training or standard cardio. In addition to this, many studies done on anti-aging have concluded that these exercises have a positive influence on stress hormones. Those that have done rigorous high-intensity exercises became more relaxed. Thorough research was done to conclude if HIIT suppresses your appetite and it was concluded that whilst you exercise, your body releases gut hormones that regulate the hungry feeling you have after you are done working out.

So…

However you like to exercise, you will drop off some fat. It’s understandable that not everyone enjoys thorough and intense workouts so we recommend that you stick to cardio. If you would like to give it a try, you should start off slowly and transition into intense HIIT workouts. What it’s essential to remember is that these two types of exercises will help you to lose weight over your whole body. Remember that eating healthy plays an important role as well.