exercises, burn fat, fitness Here are the 4 best exercises to burn fat and have beautiful abs. Image: Getty Images
If you type “fat burning exercises” into your search engine or social media, you'll come across all kinds of people touting their latest discoveries.
While some do the trick ( the 12-3-30 method , for example, is still effective for low-impact fitness), for every good find, you'll come across a thousand gadgets to discard. In the age of TikTok, it's sometimes difficult to navigate all the fitness fads found online.
It is therefore better to stick to the basic principles. There is no objective and unique solution to obtain a toned and healthy body . Everyone has their own rhythm and their own peak of form. If a rugby stalwart wouldn't do well in a marathon, four-time Olympic champion Sir Mo Farah wouldn't do well in a scrum either. Either way, if you want to get rid of some belly fat, we're here to guide you.
Fat burning relies on two main factors, both of which (unsurprisingly) relate to calories. A little less obviously, a major part of this process happens when you do absolutely nothing. The good news is that we burn calories even when we're not exercising, just to keep ourselves upright. Better yet, workouts with a strong “afterburn” effect – such as those that target the largest muscle groups – help speed up this process.
“Basal metabolic rate (BMR) is the number of calories your body burns just to stay alive,” confirms Anthony Maritato, physiotherapist and personal trainer at choosept1st.com . “Your body needs energy to power your brain, pump blood to the heart, and simply maintain a normal posture while resting. Several studies have shown that increasing muscle mass also increases resting metabolic rate, which allows you to burn more calories at rest.
A 2012 study suggested that 10 weeks of resistance training could increase lean weight by 1.4 kg and increase resting metabolic rate by 7% and reduce fat weight by 1.8 kg. In other words, “a person who gains 1.4 kg of lean mass could burn an additional 150 to 300 calories per day at rest,” continues the coach. “The fastest way to burn belly fat is not necessarily the most effective,” warns Rachel MacPherson, ACE certified trainer and nutrition coach at garagegymreviews.com .
“What most people don't realize is that fat loss is not just about burning calories through exercise, but also about optimizing the body's metabolism and hormonal profile,” says Anthony Maritato. “Minimizing processed foods and simple sugars can help decrease gut inflammation and fluid retention.” Although more research is needed, there is growing evidence that “intestinal inflammation is linked to fat gain and difficulty burning fat.”
Once again, there is no miracle solution for all bodies and builds, but it is difficult to go wrong by consuming “whole foods”: fresh fruits and vegetables, lean meats and nuts. And sorry to agree with your parents, but studies have also shown that sleep can help regulate metabolism .
The calculation is simple: to lose weight , you have to burn more calories than you consume. A 20-minute jog burns calories, but not fat in particular, which would help you lose weight. However, “this weight can come from fat and muscle,” warns Rachel MacPherson. “It is essential to also engage in weight-bearing activities, such as weight training, to preserve muscle and keep metabolism active while focusing on fat loss.”
A rule of thumb (which has been researched) is that for the best fat-burning potential, you should aim for an intensity between 67.6 and 87.1 percent of maximum heart rate. If the training intensity is too high, “the human body burns more sugar than fat,” says Anthony Maritato, “and if it is too low, it burns mostly fat, but not enough for the difference to be significant.” quantifiable".
In summary, the best fat-burning exercises include important muscle groups, will have you sweating lightly, and your heart beating at a healthy rate. Twenty minutes of doing the circuit below (monitoring your heart rate) will melt fat and sculpt your abs .
Start in a plank position with your arms straight. Jump forward with your feet forward and stand up again. Jump up and return to the starting plank position.
Plank with leg raise – 60 seconds
Start in plank position. Raise your leg so that it forms a 90-degree angle with the opposing elbow, then return to the starting position. Repeat the exercise with the other leg.
Hold a medicine ball at chest height. Raise your hips while leaning on your core, rotating the ball from one side to the other.
Lie on your back and do a bicycle motion with your legs in the air, forming a 90-degree angle with the floor, and bringing your elbow in to find the opposite knee.
[Via GQ France]
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