4 Ways to Torch Body Fat Every Day!
Your body uses food as fuel to power movement. The harder the movement, the more fuel is burned. Body fat storage is a sign that your body has consumed more fuel than the amount burned.
Losing body is not easy. It’s actually very hard. It’s probably one of the hardest things to do in our country hence why we are experiencing an obesity epidemic right now.
With my knowledge, experience and first-hand results from coaching - I’m going to share FOUR ways to torch body fat every day!
1) Long, Steady-State Cardio or Playing Sports
If you thought you looked better in high school, a good reason for that was because we were more active back then. We either played outside all the time, walked/biked everywhere, played sports every season, ran more, jumped more etc.
When we move for long periods of time, whether its low-intensity or high-intensity, our body begins to use fat as fuel. The secret is HEART RATE. When our blood circulates, it warms up our body and speeds up our metabolism. This is why we sweat. It’s your body’s way of trying to cool you down.
Now as we get older and approach adulthood, we just don’t move like that anymore. So steady-state cardio like walking on the treadmill, riding a stationary bike, or climbing the stair master are great machines that can help you mimic that steady-state cardio you used to do.
Steady-state cardio is considered 50-60% or 60-70% of your maximum heart rate sustained for 30, 45 or 60 minutes. To find your maximum heart rate, calculate 220- (AGE). Depending how fit you are, it could (+/-) around there.
BUT I may admit, steady-state cardio can get BORING at times. Thats why I highly recommend getting back into SPORTS! The secret ingredient for fat burning using sports is FUN. Playing sports for cardio is so much more fun that steady-state cardio.
I highly recommend the game of Pickleball for people that are trying to get into sports after graduating college. It’s a great social game you can play with your friends, low-impact (but still got to be in somewhat shape), and it’s currently BOOMING right now. I’ve personally taught my whole gym last year and I can’t wait what results we get from playing. One client even burned 1000 calories from a 3-hour session!
I’m not saying steady-state is not important because it is. Especially for people that have a long way to go but it’s healthy to switch back and forth to beak up the monotony of cardio exercising. SWEAT IT OUT PEOPLE!
2) Lifting Weights in a Circuit with Limited Breaks
The more muscle you have, the more you can burn body fat at rest. When you’re sleeping, driving the car, going to the bathroom, walking the dog…pretty much all the time that you’re not working out. People that have more muscle, burn more fuel than people that don't.
Building muscle is like trying to create a hot oven. The more muscle you have, the higher the temperature becomes. When you have a lot of muscle, your body continuously simmers body fat in the background of your non-exercise activities. So building muscle is a very important subject when it comes to body fat burn.
The best way to approach this at the gym is to set up 4-8 weight lifting exercises in a circuit and perform them for 3 sets for 30-60 seconds and limit your rest time to 15-30 seconds. The limited break keeps your heart rate up the entire time and makes your muscles work the hardest. You’re essentially killing two birds with one stone. It’s beautiful.
The Empyrea Group Training workout program is setup exactly like this because my clients want to TORCH BODY FAT like a pro! So you do it too!
3) Drinking Your Half-Full Bodyweight in Water (oz)
WOW. This one was a jaw-dropper for me when I saw body fat falling off my clients from building a strong relationship with water drinking. From pure experience, I’m confident enough to say that when you drink your full bodyweight in water everyday, you can lose more than 1% of body fat in one month. For people that never drank water, I’ve seen more than 2% body fat loss from the water drinking habit alone.
Start by buying and carrying around a large container of water. If water is not around you, you won’t drink it. This is the first baby step to drinking more water daily. Start with the minimum requirement which is half your bodyweight in ounces. Then slowly work your way up to 75%…then eventually 100% which is the maximum amount unless you’re crazy active; then you need even more.
The thing is that Americans are chronically dehydrated. We drink too much coffee (I definitely do), eat too much salt and sugar, and we’re stressed out of our minds. All perfect factors to become BONE DRY. Water powers muscle contraction, speeds up our metabolism, regulates body temperature and blood pressure and signals excretion to reduce water retainment or bloat. This is a few benefits out of A LOT more; those are just off the top of my head.
YES, you will go to the bathroom more. YES, it’s annoying to fill up water containers. BUT this is the HARD WORK that separates you from being fat and fit. Your body is 70% water. How could you not believe that you THRIVE on water…so PLEASE. Drink water today.
4) Shutting Up and Eating Vegetables
This is probably the hardest one of all because America doesn’t eat vegetables. This is where I hear the most crying when I coach my clients. Most people I work with, do not have a healthy relationship with vegetables. Either they were never given vegetables growing up or it was forced fed to them and now it’s backfired on them as an adult.
Vegetables are THEEEEEE fat-burning food to melt your body into the fittest and healthiest version of YOU! First, vegetables are mostly water and I just told you how important water is sooo yea! Next, vegetables are low-fuel foods. It doesn’t add more fuel to your “fuel over storage” problem you currently have and because vegetables are very nutrient dense, you can actually feel full and satisfied with “less” food.
Your portions become smaller because your stomach is filling up faster with the “good stuff”. Also, because vegetables are “bushy”, the fiber cleans your digestive tract and breaks down stomach gunk. With less gunk, you’ll actually look thinner and feel healthier. You can say vegetables are the most fuel-efficient foods we can consume as a human being.
For those that are struggling with getting vegetables in your diet, start with buying pre-packed salads at the grocery store and cover half of your plate with it. Keep frozen vegetables on stock because it’s so easy to stir-fry them with any healthy oil and seasoning. Also, eat the rainbow. The more colors you can eat, the faster you can burn fat and get healthy. So go ahead, YOU CAN DO THIS!
Thank you all for reading! Feel free to comment and ask questions. Send me any topics or questions you’d like me to write about, I’m open to anything!
- Carl Anthony Grande
Creator and Owner of Empyrea Group Training (Cedar Grove, NJ)
Follow me on IG and FB: @trainempyrean
Email me: manager@trainempyrean.com
