Isn’t it weird that when you consume too many calories they seem to accumulate as fat in places such as your thighs, belly,buttocks and chest. Well, surprisingly it’s actually your genes that determine where you will store excess fat on your body, and how and when you burn excess fat.

For many of us the problem is not accumulating fat, but how to burn fat?

The basics of burning fat:

knowing how your body uses calories for fuel makes a huge difference in how you approach your weight loss program. You get your energy from fat, carbs and protein, your body pulls from one of these depending on which activity you are doing. Understanding how to burn fat starts with some basic facts about how your body gets its energy:

(1) Your body primarily uses fat and carbs for fuel, a minute amount of proteins used during exercise but it’s mainly used to repair the muscles.

(2) The ratio of these fuels will depend on the activity you’re doing.

(3) You are doing longer, slower exercises more fat than carbs are used for energy.

(4) Regarding weight loss, the type of fuel you use does not matter to see how many calories you burn as opposed to how many calories you consume.

This might all seem elementary, but I hope you get the message, when it comes to weight loss it’s burning more calories that counts not using more fat for energy.

How to Burn Fat tip #1
You have to incorporate a mix of low, medium and high intensity cardio exercise.

High intensity cardio: exercise that in fact feels challenging and leaves you breathless for example, sprinting as far as you can. Just remember to consult with your doctor high intensity workouts can lead to injuries.

Moderate cardio: you can carry on a conversation while doing these exercises for example, a brisk walk, riding a bike and medium pace or a 15 minute workout on a cardio machine.

Low intensity activity: these include activities which make you feel like you can do them all day, taking a stroll, light gardening or a gentle stretching routine.

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Lose Body Fat tip #2
Exercise consistently.

It seems like a no-brainer but regular exercise is essential to how to burn fat, it’s not just about the calories you are burning but how your body adapts to regular exercise. When you exercise regularly your body:

Burns fat more efficiently

Has better circulation allowing fatty acids to move through your blood into the muscle

Increases the number and size of mitochondria which provide energy for the body

But more importantly the more activities you engage in, the more calories you burn.

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Best Way To Burn Fat tip #3
Lift weights

By lifting more weights you will help your body to burn fat and build muscle, weight training:

Preserves muscle mass, diets can lead to losing muscle as well as fat, muscle is metabolically active, when you use it you also lose that extra calorie burn muscles provide.

Keeps your metabolism going, studies have found that the diet on the approach to weight loss lowers your metabolic rate by 20% per day, lifting weights keep your metabolism up.

Makes you burn extra calories, lifting weights increases your afterburn, or the calories you burn off to your workout.

So now you know a little bit more on how to burn fat, these simple steps are only the starting point, but the final decision rests with you.