Add these fat burning exercises into your workouts if you want to change your body from the comfort of your own home.
How Can Exercise Help You Lose Fat?
Exercise can be a useful tool in helping you lose fat, and here are some ways it can help:
Increases calorie expenditure: When you exercise, you burn calories, which can help create a calorie deficit that is necessary for fat loss.
Boosts metabolism: Exercise can increase your metabolism, meaning your body can burn more calories even when you’re not exercising. This can help you lose fat more efficiently.
Preserves muscle mass: Resistance training, such as weightlifting or bodyweight exercises, can help preserve your muscle mass while you lose fat. This is important because muscle tissue is metabolically active and helps increase your metabolism, which can help you burn more calories.
Reduces visceral fat: Exercise can help reduce visceral fat, which is the fat stored around your organs. Visceral fat has been linked to an increased risk of chronic diseases such as diabetes and heart disease.
Improves insulin sensitivity: Exercise can help improve your body’s ability to use insulin, which is a hormone that regulates blood sugar levels. When your body becomes more insulin-sensitive, it can use glucose (sugar) more efficiently for energy, rather than storing it as fat.
It’s important to note that exercise alone may not be enough to lose fat if you’re not also eating a healthy diet. However, when combined with a healthy diet, exercise can be an effective tool in achieving your fat loss goals.
What are Calories?
Calories are units of energy that are commonly used to measure the amount of energy contained in food and beverages. In scientific terms, a calorie (abbreviated as “cal”) is defined as the amount of energy required to raise the temperature of one gram of water by one degree Celsius.
When we eat food, our bodies break down the macronutrients (carbohydrates, proteins, and fats) to release energy that can be used for various bodily functions. The amount of energy released from the macronutrients is measured in calories.
Calories are essential for our bodies to function properly, as they provide the energy needed for daily activities, such as breathing, walking, and even sleeping. However, consuming too many calories without burning them off through physical activity can lead to weight gain and other health issues.
It’s important to note that when people refer to “calories” in the context of food, they are usually referring to kilocalories (kcal), which is a unit of measurement equal to 1,000 calories.
What is a Calorie Deficit?
A calorie deficit is a state in which the body is burning more calories than it is consuming through food and drink. It is often used in the context of weight loss, as creating a calorie deficit is one of the most important factors in achieving fat loss.
When you consume fewer calories than your body needs, it is forced to use stored energy (such as fat) to make up for the deficit. Over time, this can result in weight loss.
Creating a calorie deficit can be achieved in several ways, including:
- Reducing calorie intake: This involves eating fewer calories than your body requires, which can be achieved by reducing portion sizes, choosing lower-calorie foods, or simply eating less overall.
- Increasing physical activity: This involves burning more calories through exercise and physical activity. By increasing the amount of physical activity you do, you can create a calorie deficit even if you maintain your usual calorie intake.
- A combination of both: Combining a reduction in calorie intake with an increase in physical activity is often the most effective way to create a calorie deficit for weight loss.
It’s important to note that creating too large of a calorie deficit can be harmful to your health and slow down your metabolism, making it harder to lose weight in the long run. It’s recommended to aim for a moderate calorie deficit of about 500-750 calories per day for safe and sustainable weight loss.
Max Posternak is a personal trainer, nutrition coach, and the founder of Gravity Transformation, a fitness and nutrition company. He is also the creator of the Gravity Transformation YouTube channel.
On his YouTube channel, Max shares his expertise on topics such as fat loss, muscle building, nutrition, and workouts. He provides educational content, tips, and advice to help viewers achieve their fitness goals.
What are Macronutrients?
Macronutrients are the three major nutrients that make up the bulk of the calories in our diets: carbohydrates, proteins, and fats. These nutrients are called “macro” because we need them in large amounts for proper bodily function.
Carbohydrates provide energy for the body, with one gram of carbohydrates providing four calories. Good sources of carbohydrates include fruits, vegetables, grains, and legumes.
Proteins are essential for building and repairing body tissues, as well as for other bodily functions. One gram of protein provides four calories. Good sources of protein include meat, fish, eggs, dairy, beans, and nuts.
Fats also provide energy and are important for hormone production and brain function. One gram of fat provides nine calories. Good sources of fat include nuts, seeds, avocados, oils, and fatty fish.
It’s important to consume a balanced mix of macronutrients to support overall health and well-being. The exact ratio of macronutrients that is optimal for each person can vary depending on factors such as age, sex, weight, and activity level.
Mountain Climbers Exercise
Mountain climbers are a dynamic bodyweight exercise that engage the core, shoulders, chest, and legs. To perform mountain climbers:
- Start in a high plank position, with your hands placed on the ground shoulder-width apart, and your body in a straight line from head to heels.
- Brace your core and bring one knee towards your chest, keeping your other leg straight.
- Quickly switch legs, bringing the straight leg forward and the bent leg back.
- Continue alternating legs, moving quickly and maintaining a strong plank position throughout the exercise.
Mountain climbers are a great cardiovascular exercise that can help improve your endurance and burn calories. They also work your abs and hip flexors, helping to improve core strength and stability.
Mountain climbers can be modified to suit different fitness levels. Beginners may want to start with a slower pace or perform the exercise from a modified plank position, with their knees on the ground. Advanced variations can include adding a push-up or performing the exercise with a slider or towel under your feet to increase the challenge.
Burpees are a full-body exercise that combines multiple movements, including a squat, plank, push-up, and jump. To perform a burpee:
- Start in a standing position with your feet shoulder-width apart.
- Squat down and place your hands on the ground in front of you, just inside your feet.
- Jump or step both feet back into a plank position, with your arms extended and your body in a straight line.
- Perform a push-up, lowering your chest towards the ground and then pushing back up.
- Jump or step your feet back towards your hands, returning to the squat position.
- Explosively jump up, reaching your arms overhead.
Burpees are a highly effective exercise for building strength and endurance, as they work multiple muscle groups at once and get your heart rate up quickly. They are also a great option for burning calories and improving cardiovascular health.
Burpees can be modified to suit different fitness levels. Beginners may want to start by stepping back into a plank position instead of jumping, or by omitting the push-up. Advanced variations can include adding a tuck jump at the end or performing the exercise with a weight vest.
- Abs-and-Core-Strength-for-Athletes: Photos Courtesy of CrossFit Inc